First off, there are a lot of different pull-up programs out. It’s free information and the only difficulty you’ll have in starting a program is discovering the difficulty in picking out which program you are going to follow. Below are a few links to give you an idea of what I am talking about.
I remember a while back in my days at globo-gyms, walking up to the pull-up bar, hitting 3 or 4 strict pull-ups, and think to myself, “This sucks!” and I would then stop.
It’s not that I was thinking pull-ups suck; it’s that I sucked at them and I had no plan on how to get better at them. Not having a plan on how to attack pull-ups and then doing them on occasion was the reason I was terrible at them.
If you’ve been following my other posts, you’ll have realized by now that I am a big fan of the squat. There is no compound exercise more simple, outside of the deadlift, that packs on muscle and works your body to a sweat.
Also, with a huge number of rep schemes and different programs available for the squat, you should never get bored with this exercise. This is why I’ve chosen to write again on squatting.
Unless you have been hiding under a rock as of late, you have probably heard the buzz surrounding squatting every day based on the Bulgarian method and brought to life by Coach John Broz.
However, I originally learned about the method of squatting every day from Cory Gregory, President of Muscle Pharm. You can check out his podcast when he was a guest on Barbell Shrugged and find his latest “Squat Every Day” program here.
“Biceps are like ornaments on a Christmas tree.” – Ed Coan
If you seem to be lagging in the BAAM (Big A** Arm Muscles) department and you’re looking to build bigger vascular arms you need to put your focus on the exercises that will get you the most bang for your buck.
A couple summers ago I suffered a minor wrist injury that caused me to have to scale my workouts a bit for a few months. Some might look at this time as a setback, however, I took it upon myself as a challenge and decided if I could do nothing more than squat, then I was going to squat often.
Looking for a challenge? A real test of mental fortitude? Well, look no further. The 7/13 squat program will make men out of boys. Seriously, it’s no joke. 7/13 originally came from The Outlaw Way programming when Spencer Arnold of Power and Grace Performance, was involved with them. If you don’t know who Spencer is, check this out, or this, or this.
Do you even lift, bro? Outside of the bench press, the squat is considered to be one of the Kings of Fitness. And I’ve found nothing is more fatiguing than a squat program. I also know this. Just like buying a boat, where the best days come when you buy it and when you sell it, same goes for a tough squat program. The best days of the program are when you start and when you finish. Why? Well, when you start a long 12 week program such as Hatch, everything is new. New rep scheme, a sight on new accomplishments. Just the feel of the overall program, like you’re onto something different. And when you finish the program, it is a heck of a sense of accomplishment to be consistent in squatting for 12 weeks. You’ve come a long way and it is time to test your strength with a max day.
For the last 4 weeks I have endured a program that has at times pushed me to my limits. Not so much from a physical standpoint, though the program is very much physical, but from a mental standpoint. The Chinup Project is as mentally tough as it is physically tough. More so than I could have ever thought.