Pull-ups - All Kinds Of Them

Pulls-ups represent one of the oldest and most effective exercise. For that same reason I've included them into my top exercises I would do on a Deserted Island. Today I decided to present you a collection of images showing people doing all kinds of pull-ups. This exercise can be done by almost anyone and there are enough variations to make you busy for the rest of your life. Here are just a few. 

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Joel Stubs - Best Back In The History Of The Human Race

• Full Name:Joel Stubbs
• Place of Birth:Nassau, Bahamas
• Date of Birth:30 December 1967
• Occupation: IFBB professional bodybuilder, personal trainer/commercial airline pilot
• Height:6'3"
• Contest Weight:300 lbs
• Off-Season Weight:325 lbs
• Bench Press (1 rep max.): 535 lb
• Deadlift ( 1 rep max.): 600 lb
• Squat (1 rep max.): 550 lb

source:http://en.wikipedia.org/wiki/Joel_Stubbs

Joels Stubbs is professional bodybuilder known for his back development. Below is a sample of his back routine. He trains back two times a week - once "light" and "once" heavy.

Heavy day:

Wide grip pull-ups - 2 sets of 10 reps (2x10);

Neutral grip pull-ups - 2 sets of 10 reps;

Chin-ups - 2 sets of 10 reps;

Deadlifts - 5-6 sets of 15 to 6 reps;

Barbell rows - 5-6 sets of 15 to 6 reps;

One arm dumbbell rows - 5 sets of 10-12 reps;

Back extensions - 4 sets of 15 reps;

Light day:

Wide grip pull-ups - 2 sets of 10 reps (2x10);

Neutral grip pull-ups - 2 sets of 10 reps;

Chin-ups - 2 sets of 10 reps;

T-bar rows - 4-5 sets of 12-15 reps;

Seated cable rows - 4 sets of 15 reps;

Pulldowns wide grip (underhand) - 4 sets of 15 reps;

Pulldowns narrow grip (underhand) - 4 sets of 15 reps;

Back extensions - 4 sets of 15 reps;

Note: This is routine of an IFBB professional and he uses PEDs during his preparation. However this routine can be done by natural as well because the back is very tough muscle group and can take a beating. Make sure there are a few days between the sessions and the routine does interfere with your leg workouts since having a tired back musculature is a problem when doing squats, lunges, Romanian deadlifts, front squats...etc.

As wide as it gets

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Weightlifting Routine For Broke Motherfuckers !!!

You don't have money? Neither do I. Here is a routine designed for broke motherfuckers looking to get big and sexy. 

You will go to the gym once a week to train legs. The rest of the work will be done outside. Let's get started.

Day : 1 Tits And Triceps

Dips - 50 reps total (start with less if you have to)

Push-ups - As much as you can do for 10 minutes - that means that you do push-ups for ten minutes with smalls rests in between.

Triceps and tits destroyed - mission accomplished

Note: If this is too easy for you simply add weight to the dips or push-ups. You can use a backpack or whatever you can think of.

Day 2: Legs 

Squat - 5x12

Legs press - 5x12

Hamstring curl - 3x12

Rest between sets - no more than 3-5 minutes

Go tell your mom you love her..only if you do of course!

As you notice this is a high volume workout but it's ok since you are a broke motherfucker and can afford to go to the gym only once a week. That's why you should make this day count.

Day 3: Rest

Day 4: Back & Biceps 

Pull-ups - 50 reps

Horizontal rows - as much as you can for 10 minutes.

Day 5: Cardio or Rest

If you want to do cardio run outside or dance. Just make sure it's free.

Day 6: Rest

Day 7: Restart with Tits & Triceps

This is it. This program will save you a lot of time and some cash. The cool thing about it is that you will most likely make more progress than if you were to follow some T-Nation inspired piece of crap.

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Back Workout Consisting Of Only Chin-ups

"When in doubt go back to basics."

What if I tell you that you can reach the maximum muscular potential of your back by only doing pull-ups? Would you believe me? Here's how to do it.

Start doing pull-ups. If you cannot do one follow this guide to get stronger. Then you are ready for the real deal.

Note: I highly recommend that you read my article on lat activation during pull-ups.

Day 1:  

Chin-ups - Do 30 reps total.

You can do 3x10; 2x15, 10x3 - just get 30 reps with good form and make sure your workout takes no more than 45 - 60 minutes.

Note: you can use rings if your elbows hurt but don't do regular pull-ups with palms facing you because the variation uses less biceps and you can't do as much reps. The key here is sick volume and chin-ups allow you to do more reps. 

Yes, you can do pull-ups instead but I recommend that you stick to ring pull-ups or chin-ups.

Day 2:  Rest

Day 3: Recovery day 

Do 3  sets to failure.

Day 4: Rest

Day 5: Do 35 reps total

Day 6 & 7 Rest:

Each week you will add 10 reps to your total and will make sure that you keep the length of your workout the same. Do this for a few weeks until you reach 80-90 reps per workout. After that switch to a different workout or add weight to your pull-ups and start from 30 reps (but this time with weight) again.

Don't do any other exercises for your back except for lower back focused exercises such hyper extenions, Romanian deadlifts...etc.

The key to this workout is the volume. Make sure each workout takes closely the same time. You may also add a recovery week here and there where you perform at 80%. So, if your total reps for the week is 50 - you do something like 30 reps total.

I promise you - your back will be cooked.

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