My chin up world record attemptAs part of my own personal training goals I am going to try and break the chin up world record on April 1st 2010. The record which currently stands at 51 in a minute and is held by Jason Petzold of the USA is a tough nut to crack but well worth going for.As all of you who visit unique bodyweight exercises regularly will know. I believe having specific aims to strive for is one of the most important aspects of a successful training program and this is one that really appeals to me. So to put my training philosophy to the test and to give me a great reason to push myself to the limits a big challenge like this will be the perfect vehicle although it is not to be taken lightly and I am not underestimating the task. Another fantastic benefit from this record attempt is it will provide a great opportunity for me to share the training program with you on a regular basis. Please make sure you keep checking back here and I will share all I learn on this journey with you by putting up weekly progress reports for you to implement in your own routines. Good luck with your training. By the way hats off to Matthew Bogdonowicz for his pull up record. A great achievement well done. 17-2-2010 My training, I thought it would be a good idea to share my progress so far which I am very pleased with despite the fact that it is not the conventional way to go about this chin up world record attempt. I say it is not the usual routine to follow because strangely enough I have not included many chin ups in my program. The reason for this is because I believe that to do so would invite over training and the inevitable injuries that would follow. So what I have opted for is a program that focuses on circuit training which includes going all out on each exercise for 1 minute then resting for a minute and then repeating the process. The reason for this is because the most important thing to master is the ability to last for 60 seconds when performing an exercise at the incredible speed that will be necessary to do so many reps in such a short space of time. Only breaking the record will prove that my theory is correct. I believe that it is the mental not the physical part of training that is the most important ingredient for success and I work on this daily so I am totally confident that I will reach my goal.
First let me apologise for the length of time that has elapsed since my last entry about my quest to break the chin up world record. As you may have guessed by the date I didn’t try for the record on April 1st as I had originally planned and I will offer no excuses. I will just say that it has taken me a little longer to get the number of reps up than I had hoped. However, as all of you who visit Unique bodyweight exercises regularly will know. Mountains are there to be climbed so the quest goes on and the date has now been set for 28th of June 2010.I will update on my progress again soon.PS I am currently getting 40-42 reps per minute.Good luck with your training.
At the moment my training has hit a plateau and building up the reps is very slow at the moment. I have therefore decided to reduce the number of calories I consume in the hope that the inevitable weight loss will provide a fresh impetuous to my chin up world record. This makes sense to me as the less weight there is to be pulled up the easer it will be as long as too much muscle tissue isn’t lost in the process. The good news is that I am still positive and confident about success and the philosophy of this website is and always will be that the mind is the key and always finds a way to win if the desire is there. That’s all for nowGood luck with your training. 11-6-2010 Just to let everyone know that I am still training hard for the record which I hope to challenge for on the 28-6-2010 if all goes well.I am still following my diet for weight loss and I am very close to my target but need a couple of more weeks yet to pull it off.Thanks for your support which has been great and is really appreciated.I will update again soon. Disaster To all of you who are wondering why I have not put up any news on my World Record attempt for awhile, it is because of the b?????d injury I sustained while developing a new hard core exercise. To say I was absolutely gutted would be an understatement but I will say it any way (I was absolutely gutted). On reflection I have to say it was my own fault as going all out to master such a hard core bodyweight exercise at the same time as pushing my body so hard for the record and restricting my diet was probably a bridge to far and I should know better but I do have a drive and enthusiasm that is hard to control sometimes. What was the exercise I was trying to master? I shall reveal all soon, but it is incredible. 10-11-2010 I am now fully fit and once again training for the world record. 21-8-2-10 I am building up the intensity and frequency of my training slowly but surely to give myself the best chance of success. As well as my normal bodyweight exercise and cardio routine I am currently doing3 times per week4 x 25 reps for chin ups15 x all out 1 minute bodyweight circuits to build up the speed and fitness for the record.
My Birthday! I have increased the intensity of my training for the record.At the moment I can manage 38 chin ups in 1 minute so I am still down from my previous best which was 43-44 but I am getting stronger all the time. 15-11-2010 I managed 43 reps in 1 minute yesterday for the first time since my injury. Only 9 more reps needed but I know these are the really difficult ones to get. 06-12-2010 car accident temporary suspends play, I will be back.
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.