Complete 20 pull-ups in 8 weeks!(third week plan)

Day 1

Set 1 - 6 reps

Set 2- 5 Reps

Set 3 - 4 Reps

Set 4 - 5 Reps

Set 5 - 6 Reps

Day 2

Set 1- 6 Reps

Set 2- 5 Reps

Set 3- 6 Reps

Set 4- 5 Reps

Set 5- 6 Reps

Day 3

Set 1 - 7 Reps

Set 3 - 6 Reps

Set 3 - 5 Reps

Set 4 - 4 Reps

Set 5 - AMRAP(as much reps as possible) 

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Humor- Don't be that guy!

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Complete 20 pull-ups in 8 weeks!(Second week plan)

Day 1

Set 1 - 5 reps

Set 2- 4 Reps

Set 3 - 3 Reps

Set 4 - 4 Reps

Set 5 - 5 Reps

Day 2

Set 1- 4 Reps

Set 2- 4 Reps

Set 3- 3 Reps

Set 4- 4 Reps

Set 5- 6 Reps

Day 3

Set 1 - 4 Reps

Set 3 - 4 Reps

Set 3 - 4 Reps

Set 4 - 4 Reps

Set 5 - AMRAP(as much reps as possible) 

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How many calories do I need?

Well the first thing to do for determining the amount of calories that you need ( for weight loss or weight gain) is calculate your BMR.

The BMR is nothing more than the amount of calories that you spend in 24 hours without doing  anything.

For Men:
BMR = 66+(13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

For Women:
BMR = 655 +(9.6 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

After that if you want to lose weight you need to decrease 500 kcal and if you are not seeing results you should adjust and decrease 250 kcal.(increasing for weight gain).

In the next days I will talk about carbcycling and nutrient adjusting.

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Top 5 Beginner Mistakes in the Gym

1-Going to the gym without a work routine (and if they have it without knowing the work routine)!
You always should hit the bars knowing what you have to do and how many reps.

2- Hitting to hard.
You should not put weight for show off and do reps with no quality!

3- Talk between sets.
If you are doing strength training is ok to talk but, if you're doing resistence training you dont have the time to because your rest should not be much more than 1 min!

4- Dont use proper form!
You always should use a great form. If not the results wont be great.

5- Dont follow a nutrition plan.
Nutrition is 70 % of your results. If you dont eat right you wont see results!

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Complete 20 pull-ups in 8 weeks!(first week plan)

Today I bring you a plan in to help you to reach the good mark of 20 pull-ups!

So first you have to practice a little to reach the mark of 5 pull-ups(it's easy) .

WEEK 1

Day 1

set 1- 4 pull-ups
set 2- 3  pull-ups
set-3- 2  pull-ups
set 4- 4  pull-ups
set 5 -5  pull-ups

Day 2

set 1 - 4  pull-ups

set 2 -3  pull-ups

set 3- 3  pull-ups

set 4- 4  pull-ups

set 5 - 5  pull-ups

Day 3

set 1 - 4  pull-ups

set 2- 4  pull-ups

set 3- 4  pull-ups

set 4- 3  pull-ups

set 5 - AMAP (as much as you can)

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