barra fixa rules of 50 pullups programme

8/13/2019 Barra Fixa Rules of 50 Pullups Programme

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RULES OF 50 PULLUPS PROGRAMME

The rules of 50 Pullups Programme are simple:

1. Do the test. The result of the test will help you choose a training cycle suitable for your level of

fitness.

2. Choose a training cycle based on your test results. For example, if you've done 7 pullups, you

start our programme from the 6-8 cycle. If you've done 12, you start from 12-15 cycle, and so

on.

3. Carry on with the training using the instructions from the given cycle. Remember to rest

between training sessions for at least one day, and after 3 sessions for at least 2 days. Muscles

don't like being overworked and if you exaggerate, your power will start to drop insead of rising.

Some people will notice that longer rests between training days give them even better results.

Remember also that if you're older, you need more time to regenerate.

4. If during a cycle you weren't able to do all sets of pullups for a given day, don't worry. Rest for 2

or 3 days and then try again. Every time you do that, your strenght and fitness will rise and

eventually you will complete the 'day" and move to the next.

5. After finishing a cycle rest for at least 2 days before you do another test.

6. After few days of rest do the test. Remember to warm up before the test and rest for at least 2

afterwards. The test will tell you which cycle to do next. It's not worth cheating during the

test. It's better to repeat a cycle than start the next one if you aren't ready yet.

7. After a 2 day break start your next training cycle.

8. Follow the above instructions until you reach the last cycle (more than 40 pullups). When you

reach the last cycle, you will be in a very good shape and you will be able to try to do 50

pullups. But remember30 is good enough to keep you fit and well built.

9. After finishing the last training cycle take a break, relax for a couple of days and then do the test

again. This time there's a big chance that you will reach 50 pullups. If not, don't worry. Do the

last cycle again, and repeat again. With every repetition your strength and endurance will get

higher and finally you will do it - you will do 50 pullups.

THE TEST

Pullup test is an inseparable part of the programme. The test ensures that you train in the

cycle matching your fitness level.

You absolutely have to do the test before you start the programme, to see which cycle you

should start with. You will have to repeat the test after every training cycle to see if you cam move to the next

cycle or repeat the current one or maybe jump a few cycles up.

Before you start the test make sure that there aren't any medical reasons for you to not train. If

you have any doubts consult your doctor.

The test

This test is really simple. You just do as many pullups as you can. It's just as easy.

One thing you shout remember is to do the pullups correctly. Don't cheat yourself. The test will

help you choose the apporpriate training cycle. If you choose incorrectly, the results won't be as

good as they could.


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If you do the test correctly you will be absolutely exhausted. You will not able to do another

pullup at all. But be carefuloverworking your body may lead to an injury and can interrupt your

training, do do not exaggerate either.

Remember to rest before and after the test for at least 2 days. Don't do the test immediately

after finishing a cycle and don't jump to another cycle straight after the test either. Too intensite

trainig slows down the growth of muscles and in some situations can completely stop it.

Remember to give your muscles rest after every session. Remember to warm upstretching,

swings, etc. will be really helpful.

WARM UP BEFORE THE TRAINING

A warm up is the most important and neccessary part of the training . During

pullups we use various muscle groups and these need to be warmed up before we put

them to training. Warm up prevents injuries and strains of muscles and joints.

We propose a 10 minute warm up routine. It will significantly reduce risk of injuries

and what is also important - it will impove your training results(warmed up muscles

are more efficient).

The warm up should be intensive. Do not spare yourself. Warm up is already part of the

training. You should be sweated after you finish.

1. Torso turns

Starting position:

Stand on straight legs,

Your feet should be on the width of your shoulders,

Bend forward so that your torso is paralel to the ground,

Straighten your arms to both sides.

Exercise:

Do as wide moves as possible, turning your torso right and left.

Turn your head to look at your leading hand (the one that goes up).

Repeat the trun 15 times in each direction.

2. Bends


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Starting position:

Feet on the width of the shoulders,

Legs straight in the knees throughout the exercise.

Excercise:

Count the bends: on 1 - bend to the right leg, on 2 - bend to the left leg, on 3 - straighten

up. Repeat this around 30-40 times.

Once you finish, put your feet together, bend forward again and try to touch your knees

with your forehead. Stay like this for a couple of seconds.

3. Hip rotation

Starting position:

Hands on your hips.

Excercise:

Do wide horizontal circles with your hips.

Do 10 circles rotating to the right and 10 circles rotating to the left.

4. Abdominal muscles

Starting position:

Lay flat on your back with your legs few inches above the ground.

Excercise:

Do horizontal scisors with your legs for 30 seconds. Rest for 5 seconds.

Do vertical scisors with your legs for 30 seconds.

5. Back muscles

Starting position:

Lay on your belly with your hands traightened up.

Excercise:


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Lift your arms and legs simultaneously above the floor and hold them up for 1 second.

Repeat 20 times.

6. Arm circles

Starting position:

Feet on your shoulders' width,

Arms straight along the body.

Excercise:

Do the circles with both hands at once:

20 times to the front,

20 times to the back,

20 times in oposite directions.

7. Forearm circles


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Starting position:

Starting position as in the excercise above.

Hands straightened up to the sides and on shoulder level.

Excercise:

Do dynamic circles, bending arms in the elbows:o circles in the inner direction - 30 second,

o circles in the outer direction - 30 second.

8. Wrist rotation

Starting position:

Hands put together finger by finger.

Excercise:

Rotate wrists in each direction for 60 seconds.

The Testup

LESS THAN 4 PULLUPSIf you did 0-5 pullups during the test the training of descending will be most effective for you.

It will develop your muscles and raise your endurance and strength.

Durign the descending training you'll develop your strength and endurance better than while

doing normal pullups (because you would be doing only few of them). You will do more

descends and will work your muscles more.

How to perform the exercise of descending:

1. Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar

(with your chin just above it).

2. Then get off the stool and descend slowly until your hands are straight.

3. Repeat.

You have to descend as slowly as possible. You will achieve best results when descending from

the stool until your arms are straight. It should take you about 3 seconds to do a full descend.

Good luck!

If you did less than 4 pullups in the test

Day 1 Day 4
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120 seconds (or more) between sets 120 seconds (or more) between sets

set 1 2 set 1 5

set 2 7 set 2 9

set 3 5 set 3 7

set 4 5 set 4 7

set 5 Exactly 7 set 5 Exactly 9

Minimum 1 day break Minimum 1 day break

Day 2

120 seconds (or more) between sets

Day 5


set 1 3 set 1 5

set 2 8 set 2 10

set 3 6 set 3 8

set 4 6 set 4 8



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Day 3120 seconds (or more) between sets


set 1 4 set 1 6

set 2 9 set 2 10

set 3 6 set 3 8

set 4 6 set 4 8



Warm up before the trainingup4-5 Pullups

4-5 PULLUPS

If you did 0-5 pullups during the test the training of descending will be most effective for you.

It will develop your muscles and raise your endurance and strength.

Durign the descending training you'll develop your strength and endurance better than while

doing normal pullups (because you would be doing only few of them). You will do more

descends and will work your muscles more.

How to perform the exercise of descending:

1. Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar

(with your chin just above it).

2. Then get off the stool and descend slowly until your hands are straight.

3. Repeat.

You have to descend as slowly as possible. You will achieve best results when descending from

the stool until your arms are straight. It should take you about 3 seconds to do a full descend.

Good luck!
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If you did 4 or 5 pullups in the test



set 1 4 set 1 6

set 2 9 set 2 11

set 3 6 set 3 8

set 4 6 set 4 8



Day 2


Day 5


set 1 5 set 1 7

set 2 9 set 2 12

set 3 7 set 3 10

set 4 7 set 4 10


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set 1 6 set 1 8

set 2 10 set 2 14

set 3 8 set 3 11

set 4 8 set 4 11



6-8 PULLUPS

If you did 6-8 pullups in the test

Day 1


Day 4


set 1 2 set 1 3


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set 2 3 set 2 4

set 3 2 set 3 3

set 4 2 set 4 3

set 5 Max (Min 3) set 5 Max (Min 4)


Day 2


Day 5


set 1 2 set 1 3

set 2 3 set 2 5

set 3 2 set 3 3

set 4 2 set 4 3



Day 3 Day 6


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set 1 3 set 1 4

set 2 4 set 2 5

set 3 2 set 3 4

set 4 2 set 4 4



4-5 Pullupsup9-11 Pullups

9-11 PULLUPS


Day 1


Day 4


set 1 3 set 1 5

set 2 5 set 2 8

set 3 3 set 3 5
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set 4 3 set 4 5



Day 2


Day 5


set 1 4 set 1 6

set 2 6 set 2 9

set 3 4 set 3 6

set 4 4 set 4 6



Day 3


Day 6


set 1 5 set 1 6


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set 2 7 set 2 9

set 3 5 set 3 6

set 4 5 set 4 6




12-15 PULLUPS


Day 1


Day 4


set 1 6 set 1 7

set 2 8 set 2 10

set 3 6 set 3 7

set 4 6 set 4 7



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Day 2


Day 5


set 1 6 set 1 8

set 2 9 set 2 11

set 3 6 set 3 8

set 4 6 set 4 8



Day 3


Day 6


set 1 7 set 1 9

set 2 10 set 2 11

set 3 6 set 3 9


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set 4 6 set 4 9




16-20 PULLUPS


Day 1


Day 5


set 1 8 set 1 11

set 2 11 set 2 15

set 3 8 set 3 10

set 4 8 set 4 10

set 5 max (minimum 10) set 5 max (minimum 13)


Day 2 Day 6
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set 1 9 set 1 11

set 2 12 set 2 15

set 3 9 set 3 11

set 4 9 set 4 11



Day 3


Day 7


set 1 9 set 1 12

set 2 13 set 2 16

set 3 9 set 3 11

set 4 9 set 4 11



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set 4 13

set 5 max (minimum 16)

Minimum 2 day break


21-25 PULLUPS


Day 1


Day 5


set 1 12 set 1 14

set 2 16 set 2 19

set 3 12 set 3 14

set 4 12 set 4 14



Day 2 Day 6
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set 1 13 set 1 15

set 2 16 set 2 20

set 3 12 set 3 14

set 4 12 set 4 14



Day 3


Day 7


set 1 13 set 1 16

set 2 17 set 2 20

set 3 13 set 3 16

set 4 13 set 4 16



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Day 4


Day 8


set 1 14 set 1 16

set 2 19 set 2 21

set 3 13 set 3 16

set 4 13 set 4 16



Day 9


set 1 17

set 2 22

set 3 16


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set 4 16


Minimum 2 day break


26-30 PULLUPS


Day 1


Day 5


set 1 16 set 1 18

set 2 18 set 2 23

set 3 15 set 3 18

set 4 15 set 4 18



Day 2 Day 6


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set 1 16 set 1 19

set 2 20 set 2 25

set 3 16 set 3 18

set 4 16 set 4 18



Day 3


Day 7


set 1 17 set 1 19

set 2 21 set 2 26

set 3 16 set 3 18

set 4 16 set 4 18



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Day 4


Day 8


set 1 17 set 1 19

set 2 22 set 2 27

set 3 17 set 3 19

set 4 17 set 4 19



Day 9


set 1 20

set 2 28

set 3 20


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set 4 20


Minimum 2 day break


31-35 PULLUPS


Day 1


Day 5


set 1 20 set 1 25

set 2 25 set 2 28

set 3 19 set 3 24

set 4 19 set 4 24



Day 2 Day 6


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set 1 22 set 1 25

set 2 25 set 2 29

set 3 21 set 3 25

set 4 21 set 4 25



Day 3


Day 7


set 1 23 set 1 26

set 2 26 set 2 29

set 3 23 set 3 25

set 4 23 set 4 25



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Day 4


Day 8


set 1 24 set 1 26

set 2 27 set 2 30

set 3 24 set 3 26

set 4 24 set 4 26



Day 9


set 1 26

set 2 32

set 3 26


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set 4 26


Minimum 2 day break


36-40 PULLUPS


Day 1


Day 5


set 1 23 set 1 26

set 2 27 set 2 31

set 3 22 set 3 25

set 4 22 set 4 25



Day 2 Day 6


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set 1 24 set 1 26

set 2 28 set 2 31

set 3 24 set 3 26

set 4 24 set 4 26



Day 3


Day 7


set 1 25 set 1 27

set 2 29 set 2 31

set 3 24 set 3 26

set 4 24 set 4 26



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Day 4


Day 8


set 1 26 set 1 28

set 2 30 set 2 32

set 3 25 set 3 26

set 4 25 set 4 26



Day 9


set 1 28

set 2 34

set 3 27


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set 4 27


Minimum 2 day break

31-35 PullupsupMore than 40 Pullups

MORE THAN 40 PULLUPS

If you did more than 40 pullups in the test

Day 1


Day 5


set 1 25 set 1 26

set 2 28 set 2 32

set 3 24 set 3 26

set 4 24 set 4 26



Day 2 Day 6
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set 1 25 set 1 27

set 2 29 set 2 32

set 3 25 set 3 26

set 4 25 set 4 26



Day 3


Day 7


set 1 25 set 1 27

set 2 30 set 2 34

set 3 25 set 3 26

set 4 25 set 4 26



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Day 4


Day 8


set 1 26 set 1 28

set 2 31 set 2 34

set 3 25 set 3 26

set 4 25 set 4 26



Day 9


set 1 29

set 2 35

set 3 27


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set 4 27


Minimum 2 day break

36-40 Pullupsup

PROPER PULLUPS

Pullups or chinups? We suggest pullups

Both techniques, grip and reverse-grip, give your arm and back muscles and intensive workout..

The difference between them is that chinups develop mostly biceps and pull ups develop your

back muscles.

For most people reverse-grip (chinups) is easier in the beginning, because we usually have

better biceps than back muscles. But standard grip gives much better results because it

develops your muscles more evenly.

If you seriously thinking about training and you want to develop your back muscles, you should

do pullups instead of chinups. If you are used to chinups, pullups may seem uncomfortable to

you in the beginning, but you will soon get used to them and start to like them.

Body position while hanging

Put hands on the pullup bar slightly broader than width of you shoulders. Place 4 fingers on the

bar and wrap your thumbs under it. It is very important to grab the bar this way because it gives

you safety during exercises.

W straighten your arms completely while hanging.

Pull-ups

1. Hang on completely straight arms. Look straight.

2. Do the pull-up with one, smooth move.

a. Try to be still during the exercise - do not dangle

b. Your body should be as close to the horizontal bar as possible.

c. The pull up begins with with arms straighten and it finishes with chin above the bar.

3. After that we straighten your arms again and descend.

Only your arms should work during pullups. The rest of the body should just hang still. Swinging

your legs and pulling them up during the exercise is only disturbing the training and making it

less effectiveyour weight is then not evenly distributed on your arms.
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Bending your legs behind you doesn't interrupt the training

When you train, you usually have to bend legs in your knees to avoid touching the ground with

your feet. One of the most commonly asked questions is: "Does it interrupt the training?"

It doesn't. When you get used to having your legs bend during the training you will soon stop

noticing this and have the same results as when training with straight legs.

Other types of pullups

Pullups with pullup bar behind the head

This exercise is best for developing back muscles, especially for latissimus muscle of back.

Unfortunately you can do this exercise only on a bar attached to a wall or a ceiling (you cannot

do it on a horizontal bar in the door frame, because you would scrap your elbows).

Hanging leg raise

It is an exercise for developing you ABS. You hang straight on the bar and raise your legs bend

in knees to your chin, then straighten them and lower them back to the ground.

If you are fit enough, you can try doing the whole exercise with legs straight.

barra fixa rules of 50 pullups programme

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