How to Increase Pullups

Teammates, here's a great question from Michael G.

I keep reading about these incredibly difficult workouts prompting two questions on my part. One, what is the best way to increase my ability to do more pullups? I do about 20 to 30 perfect pushups every other day and 30 to 40 dips every three or four days and I am still having trouble doing more than 3 pullups in a row. I try to do a total of 10 pullups during the day in 2s or 3s.

Second, what is the best eating plan for recovery. I find that after my workouts it takes me at least two to three days to recover and even then I am pushing it a bit.

I am 50 years old so I presume that affects recovery time. Anyway, any advice or suggestions would be appreciated. MG

Michael! Awesome question – thanks for writing in! I’m going to answer it in two parts – Part One – Increasing Pullups and Part Two – meal plans (and I’m going to assume you do NOT own the Perfect Pullup with rotating handles):

Part One – Increasing your pull-ups. Here’s the deal – and it’s all good news – you are more than strong enough to hammer out 10 Pullups in a row. Let's set that as your first goal. Here’s how you’re going to do it in 30 days or less:

a. Conduct your Push (pushups/dips/bench presses, etc) and Pull (pullups and chin-ups) exercises on the same day.

b. Give yourself a break every other day – do no more than 4 Push/Pull workouts in one week – when you’re just starting out try 3 times in a week and work up to 4 times a week.

c. Workout: Alternate a Push exercise with a Pull exercise – e.g. conduct 10 pushups then knockout 2 pullups; then do 10 dips followed by 2 chin-ups (FYI – pullups are with hands facing away from you; chin-ups are hands facing toward you).

d. Once you can’t do any more sets of 2 pullups and 2 chin-ups, then perform negatives of both pullups and chin-ups.

e. Performing a Negative Pullup/Chin-up: jump and pull yourself simultaneously to the top of the bar (inhaling as you do it) – once you have your chin above the bar lower yourself slowly (count to 5) ALL the way down.

f. Rep goals:
1. Week one – do 3 pullups and 3 chin-ups negatives (after you’ve done as many as you can unassisted)
2. Week two – do 5 pullups/ 5 chin-ups negatives
3. Week three – do 7 pullups/ 7 chin-ups negatives
4. Week four – take an extra day off and do a one set max of pullups and let me know how you did!

Again – LET ME KNOW HOW IT GOES! Look for Part II, "the best eating plan for recovery", in a few days.

CHARLIE MIKE – ALDEN

15 Pullups/40 Pushups contest: how to be a winner

CM SEAL Team blogger: Stew Smith

Milo P asked CHARLIE MIKE: "I would like to ask you if you could advise me on the following challenge: 15 pullups and 40 pushups, three times through in 6 minutes. Could you, please, advise me on a training routine to accomplish this in 3 months?"

And here's Stew Smith's answer: Sounds like you are on a 2 minute interval. So I would tackle this one by doing:

- 15 pullups / drop down immediately for 40 pushups - this will take 1 minute tops
- Take about 30-45 seconds to rest / stretch and begin set #2.
- Repeat with 1 minute rest on last one if needed.

But basically you have to be able to do multiple sets of 15-20 reps of pullups - make your workouts that. The two exercises (pullup/pushups) are opposing muscles groups so they should not tire you out from one exercise to the next.

Once you get good at this timed test with rest, decrease your rest time until you can roll through this workout with no rest at all. It can be done - just takes practice three days a week.

Extreme fitness challenge: 15 pullups/40 pushups x 3 in 6 minutes

Here's an extreme fitness routine request from Milo P.
"I would like to ask you if you could advise me on the following challenge: 15 pullups and 40 pushups, three times through in 6 minutes. Could you, please, advise me on a training routine to accomplish this in 3 months?

I am pretty fit and currently stand at 10 pullups + 30 pushups 2 times through & 6 pullups + 30 pushups - all in 5 minutes. I can do 100 pushups in 2 minutes. I'd appreciate any advice. Thanks a lot,
Milo P."

Stew Smith is standing by with a routine for Milo but how about the CHARLIE MIKE Teammates? What do you think Milo should do over the next three months? You know the drill: comment here or send an email to getfit@perfectpushup.com

CHARLIE MIKE -- ALDEN

Summer is no excuse to stop your fitness regime

After years of training folks to help them take control of their bodies, you’d think they’d understand by now that weather is not an excuse to stop your fitness regime. Winter weather should actually be the bigger excuse for not working out but the motivation of a “clean slate” (New Year’s) always wins out. Don’t get lulled into complacency this summer – TAKE ACTION! Most importantly, take action that’s FUN! One thing's for sure, if you can’t figure out a way to link pleasure with your activity, then you’ll be hard pressed to turn your activity into a habit.

Summer is the best time to create new calorie-burning activities that don’t resemble regular fitness routines in the slightest but can be much, much better for you than going to a gym. So what am I talking about? Who’s up for body-surfing or hiking a mountain or a group bicycle trip? Are you a parent? Perfect! Grab the little monkeys and take’em on an adventure in the woods, hunting for frogs and turtles. How about river rafting or even a tubing experience?? The point is GET OUTSIDE and get moving!


After all, what’s the point of building a better body if you can’t use it?! You are only limited by your willingness to try new things, and I guarantee you that if you do exactly what you did last summer -- and you weren’t happy with your body by summer’s end -- then your results will be much the same, except you’ll be a year older! Do not miss out on the best weather of year – TAKE ACTION and make it FUN Action! Do this, and New Year’s Day this year will be a time to party, not a time to make resolutions for a better body!

CHARLIE MIKE - ALDEN

Body surfing Photo courtesy Newport Beach Convention and Visitors Bureau

What does a SEAL know about Extreme Fitness?

And why should you care? Two good questions and ones that I asked myself when examiner.com contacted to me to write about the subject. They felt I was the “perfect” writer (no pun intended since I created the Perfect Pushup) because of my Navy SEAL background. On the surface it seems logical – former Navy SEAL writes about Extreme fitness. I know a few things about suffering through Hellweek or 1000 situp sets or 20 mile runs with 40lbs on my back or 5 mile open ocean swims in 55 degree water, but honestly, how many people really care about that, let alone would actually do it in their normal fitness routine? There’s only two kinds of folks that I can think of – sadists and those trying to be Navy SEALs.
SEAL training is certainly not for everyone and it’s not designed to be for everyone, BUT the lessons learned in SEAL training can be for everyone. Though the workouts above sound so extreme they might be considered ludicrous, to all of us going through SEAL training those workouts just pushed us a little further than we had been the week before – they kept us out of our comfort zone. Of course we started training at a certain level of fitness and then each week our instructors pushed us a little more. For example, our first open ocean swim was a mile, then it was a 1.5 mile then 2 miles – then 3 miles and so on…this methodology was applied to every element of our training. Had you told me before I started training that I’d be doing a 20 mile run with 40lbs on my back or 5.5 mile swim I would have laughed at you. But once you started pushing yourself a little more each week, the extreme became the norm, not the exception.

Let's define Extreme Fitness – extreme fitness to one person could be doing ten pushups when they couldn't do a single pushup last week or it could mean doing 120 without stopping. The concept I shared with you yesterday is that Extreme Fitness is "Get Out of Your Comfort Zone" fitness.

Teammates, I want to hear from you! What's your definition of Extreme Fitness and how do you get out of YOUR comfort zone?

CHARLIE MIKE -- ALDEN

Meet Chris Horner, professional road cyclist

Guest blogger: Chris Horner, Perfect Athlete Ambassador

Hi, my name is Chris Horner, and I am a professional road cyclist, racing for the Astana Cycling Team in 2009. I’ve been using the Perfect products since the end of 2008, and have achieved the best fitness of my career at 37 years of age. I grew up in San Diego, California, and started riding at the age of 13. I’ve now been a professional cyclist for the past fourteen years, racing all over the world, including three Tour de France races.

Currently, I am preparing for this year’s Tour de France, training with 7-time Tour de France champion, and my Astana teammate, Lance Armstrong. I am in the process of recovering from multiple broken bones that I have sustained in crashes throughout the season.

The Perfect Pushup has become my tool of choice for strengthening my upper body for better performance on the bike. It targets the muscles that are integral for racing, but not exercised on the bike. Because of the multiple injuries that I have sustained this year, the extra core conditioning that I have achieved while using the Perfect products has allowed me to recover more quickly and stay physically balanced on the bike while coming back from injury.

By incorporating the Perfect products into my stretching and core strength exercises, I have been able to gain an extra edge on the bike, using my upper body strength to support my legs at key moments and give myself a little extra boost when I need it most. The extra muscle has given me more strength, and helped to burn more fat, making me leaner than I have ever been in my career.

If you want to train like a professional cyclist, check out my Exercise Routine (which I do each morning after breakfast):

Situps: 25 reps, coming all the way up to the knees
Perfect Pushups: 15 reps, close position
1 minute of leg lifts: Do 10 reps of one position then switch (toes face out, toes forward, heels out), continue for 1 minute. Keep legs straight and together for all leg lifts.
Front plank: Hold for 1min 45sec
Situps: 25 reps
Perfect Pushups: 15 reps, wide position
1 minute of leg lifts: same as above
Left Side plank: Hold for 1min 45sec
Perfect Pushups: 15 reps, with handles placed halfway between shoulders and stomach in a regular width position
Right Side plank: Hold for 1min 45sec
Situps: 25 reps

Chris Horner, Spring 2009

Update: Chris is not racing this summer in France. He'll be competing 26JUL09 in the Chicago Criterium, the same day his Astana teammates ride into Paris on the last day of the Tour de France. Stay tuned.

* Photo credits: CC used with attribute crediting Graham Fisk.

Where in the World is PERFECT? China!

Guest blogger: Mark Friedman, President, Perfect Fitness

Greetings from China! I am writing from Xiamen Island on the east coast of China during a visit to the factory that makes many of our Perfect Fitness products. This picture was taken in front of one of the many tall buildings under construction in the area. If I had to guess, I’d say there are over 50 high rises going up at the same time in this city. The sign behind me says “Xiamen” and it surrounds the construction site. Xiamen is in the Fujian province, the homeland of the many of the Chinese people who immigrated around the world. It’s also the area of China closest to Taiwan, the large island shown on the map below.

Xiamen is a very refined and prosperous city that reminds me of Santa Monica, CA with its many restaurants, galleries, public artworks, and high rise condominiums. It’s also an important center for commerce and trade.


Behind me is a large sculpture of running horses placed on the bluffs above the local tidal flats. The tide rises and falls a huge amount, about 15 feet each day, leaving fishing boats about ¼ mile away from the water at low tide.

Mark

Teammates, do you have a picture of PERFECT in a foreign locale? Send it, and your story, to getfit@perfectpushup.com -- we are particularly looking for pictures from Africa, Australia and New Zealand!.

Mixed Martial Arts 101 from Max

Guest blogger: Max (with MMA fighter Forest Griffin on his left)

I get a lot of questions on exactly how does somebody get involved in Mixed Martial Arts ( aka MMA). It all starts with you. The sport is all about you and how much dedication, pain and training you can stand almost everyday.

Basics: NO! Brazilian J J is not a basic. It is a tool and a good one. Boxing, Grappling and Kickboxing are basics. How many fights start on somebody's back? They don't but they will lead there at some point. Once you are on the ground, you need grappling ( Or BJJ) training. Learning Boxing, Grappling and Kickboxing is tough enough but you must spend quality time training in them to the point you could do well in a show in each discipline. This takes time and unless you are gifted, nothing comes overnight.

OK Max, you just talked about Boxing, Grappling and Kickboxing, when and what Martial Arts come into play? I would suggest you start off in a Kempo martial Arts school. Why Kempo? Kempo is every Martial art wrapped into one, so you will train in every Art, and add"tools" to put in your "Toolbox". FYI: Kempo was the original Mixed Martial Art. Kempo sparing is hard and close enough to being in a MMA event without stepping into a cage or ring. ( If you need help finding a school in your area, just shoot me a email.)

Next is "fit shape" and "fight shape". Fit shape is your everyday training shape, and fight shape is your shape at the day of your event that you want to train to be in. Fit shape is part of the basics. Fit shape is different for everybody. I train alot of cardio, up to 3 days a week ontop of my regular Kempo training and ontop of training other Basics. (See Basics above).

How does one get into "Fit shape" for MMA? First things first, see your doctor and get their permission to train. This step is important because they know you better then anybody, and can give you much needed help when ( and you will) crack ribs or bones, or that old high school football injury comes back to say hello. I am lucky enough to train with Doctors.

Basic "Fit Shape" workout that I use.( You will need a Leather jump rope, The Perfect Pushups and The Perfect Pullups, a blow up Exercise ball and a 10 x 10 area, and a place to sprint about 25 feet, a stopwatch and a "egg or cooking timer") Your goal is to gas yourself out and time it. Make sure you are properly hydrated and have water or a sports drink of some sort very close by.

Warm up: 15 mins. of Rope work ( You can break it up into 3 -5 min.s rounds with 30 second rest in between.) After warm up, place The perfect Pushups at the end of the 25 foot run area.(Close to the 10 x 10 area that you just skip rope in). Caution: You will be in constant motion during this workout!

After the warm up,
Run to The Perfect Pushup and do 15 slow reps.
Run to The Perfect Pullups, grab the bar and "Crunch" your knees to your Chest and hold this position for 30 seconds.
Run back to the rope and skip hard for 30 seconds.
Next to the "Exercise ball" and do sit ups slowly for 30 seconds.
Run to the 10 x 10 area and do 25 squat thrusts.
Go right into Jumping Squats.
Sprint to The Perfect Pushups and bang out 15 fast reps.
Run back to The Perfect Pullups and do 15 pull ups.
Run Back to the Rope and skip very hard for 1 min.

The above was 1 overall rep. Your goal is to keep this up and see how many "Reps" you can do. Your cardio will go thru the roof and be happy for that because most fights win because of cardio. Start with 2 times a week and work up to slowly 3 times a week on top of your regular training.

Let's face it, it is not easy. if it was, everybody would be doing it. If you have any questions, shoot me an email at info@likemponews.com.

Max
TheNHBshow.com
NyMMAnews.com