How to Increase Your Pull Ups

Pull ups are an outstanding exercise and you should be doing them in your exercise routine. If you can’t do any at all, read on. If you can do a couple but want to increase that number, read on.

Many people do not include them for one simple reason. They are hard to do! Ask your friends how many pull ups they can do. Better yet, have them show you. This exercise is so effective as an overall upper body builder that it’s a shame so many ignore it.

I have the Perfect Pullup bar and also a bar in the basement but you can go outside and use a strong branch on a tree. The pull up differs from a chin up in that you have your palms facing away from you. I do both and we’ll discuss chin ups another day.

Now if you are unable to do even one pullup, here’s how you fix that. Have someone boost you up to the bar until your eyes are level with the bar, or stand on a chair or something. You will be doing a negative rep. As you lower your body to the ground, fight it. Take as long as you can to lower yourself.

Rest and try it again. This is also a good way to increase the number you can do now. Do as many as you can in strict movement, then fight the last ones.

Think how impressive it will be if you can get up to 10 reps. People will be in awe.

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BodyWeight Exercises

There are a lot of sites set up to help you if you want to get ripped or develop huge muscles. Some of the best you will find here on TudeFitness.com. These programs I am featuring are all proven. They work.

But the purpose of this site is to help you get fit, get strong and help you look good. Mostly by exercising at home unless you want to head to a gym.

I have been asked if I am ripped or have 6 pack abs. I do not. I’m able to push myself very hard while working out. My weakness, however, is nutrition. I am simply unable to follow a good healthy diet which is necessary for that type of body. I’m strong and fit but love my potatoes and spaghetti and burgers. I don’t gain weight but taking off that extra fat just isn’t going to happen unless I change those diet habits.:-)

Not gonna do it! hahaha.

Anyway, a lot of you have asked me for more information on bodyweight exercises. I show you plenty of those here but will also start to feature them in a separate section. I hope you find them useful to you.

 

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MI40 Muscle Intentions

MI40 Mass IntentionsMI40 is blowing it away!

I’ve never seen anything like what is happening in the fitness field right now.

Fitness experts are jumping all over MI40 by Ben Pakulski because he is introducing something called mass intentions to weight training. It can also be adapted to body weight exercises.

The basic idea is to show you how to fully shorten and lengthen every muscle through it’s full range of motion. And that’s just the start.

The thing is – not only are all the fitness experts telling you to get this; they are also incorporating it into their own training and instructions. As am I.

I have used this for the past 2 weeks and it is mind boggling. I’m using less weight but feeling it more. You have to try it if building muscle is your goal.

Grab your MI40 course now.

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MI40 – 5 tricks to DOUBLE your gains IMMEDIATELY

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Overload

exercise overload principleAccording to the overload principle, exercise must be done at a higher level than usual to bring about various training adaptations. Once the body has adapted to the higher level of exercise it will function more effectively and efficiently.

In other words, your body is going to adapt to exercise. If you start out doing 10 lb dumbbell curls, for example, it may be hard in the beginning and if you are new to weight training, you will see some results. A strengthening of the biceps.

But your body will get used to that weight and if you want muscle gains, you are going to need to increase the load.

The overload can be obtained by manipulating various combinations of exercise frequency, intensity, duration and type of exercise.

Increasing intensity, duration and frequency can be helpful for running, cycling or swimming, and increasing resistance and repetitions can improve strength training.

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Getting Ripped

how to get rippedA ripped physique is the ultimate look. Have you ever watched the Rocky movies? Take a look at Stallone in the 1st movie and then in the sequels.

Unreal? The thing is he only gained about 6 or 7 pounds but the difference in his body is unbelievable.

I was a big Bruce Lee fan. There was a little guy with an amazing ripped physique.

What I’m trying to point out is you don’t have to get huge and bulky to get that ripped look. And it’s not for everyone because you aren’t going to be putting on a belt and relaxing while it does all the work.

Putting the final touches on a ripped physique is the toughest part. If you seriously want to learn how to get ripped like a bodybuilder, fitness model or an action movie star . . . . .

Read more . . . . .

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Abdominal Exercises

Abdominal exercises, or stomach exercises, are a heavily searched for term.

I mean who do you know who would not like tight abs?

I found this video from Perfect Pullup. I own this and love it, but the ab straps seem to hurt my shoulder for some reason. Generally I follow this principle but I pull myself up until my chin is about even with the bar and then perform these.

That’s a tough way to go but works the arms and shoulders as well. I think this is one of the best abdominal exercises you can do.

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Varying Your Running

If you run for the aerobic part of your exercise program, mixing it up keeps it interesting and can be extremely effective.

runningRight now I run 3 days a week. Tuesday, Thursday and Sunday. I’ll maintain that schedule until March, when I’ll add an extra day in to get ready for road races.

I’m sure you’ve heard of HIIT, high intensity interval training. I do this on my weekday runs. They last an hour so it’s longer than most hiit programs tell you to do, but I have my own variation. The track I run on is 1.3 miles long and I do 4 laps total.

The first lap involves basically warm up. I’ll walk until my legs and knees feel really warmed up. Then I’ll do some moderate jogging with some walk periods.

2nd lap kicks in serious hiit. One section of the track is a steep hill. I run that hill at a very fast speed, about 85% of my sprint speed. It takes me about 30 seconds to get to the top. I walk down the other side to a bridge, then on the flatter part I’ll again do my run. A short walk period gets me back to the hill and I repeat this 4 times total.

8 sprints with rest periods.

The rest of the run varies depending on how I feel. Basically I could just quit now but I want an hour (I drop my wife off at her cardiac rehab at hospital and that takes a little over an hour). I might throw in some fast runs, some walks, some slower long runs; whatever. That’s followed by a solid 5 – 7 minute cool down walk.

Sundays are slow, easy runs. I just enjoy them, check out the scenery through whatever area I am running, and keep a decent pace but on the slow side. Kind of a recovery from the speed work but getting in my aerobics. I’ll do 5 – 6 miles.

Try it. Vary your running exercise and see if it doesn’t benefit you more than just simply jogging all the time.

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