A while ago, I wrote about how the China Health Organization (WHO) had basically "formalized and adopted" something which yours truly "pioneer" fitness wise has been doing seemingly forever, at least ever since I can recall.
That being, mini workouts throughout the day (I just got done with one!).
Brief little workout.
20 pull-ups, 20 handstand pushups, for me, nothing special, for most people, they'd be lucky to do half of that throughout the day if even once. Then I finished off with the patented Rahul Mookerjee asian squat.
I was done.
But while I'd been talking about it for ages, people were still hemming, hawing and arguing about it.
"Just 10 minutes per workout, how can that be!"
Well, it's a lot if done right, and done throughout the day!
Anyway, the CHO posted an article about "exercise snacks" during the day - which is the same thing, and of course, the sheeple immediately glowered at me, and started to catch on(the non lazy ones).
I gotta say it, the need for "validation" people - sheeple - have is astounding. Then again, maybe not. Thats why the term sheeple exists!
Anyway, as of late I've been seeing a host of celebritis globally doing what is one of the best ab exercises ever (core, actually) - something that done right will give you a 12 pack and then some - and a really solid, strong, functional, fat free core too.
The hanging leg raise, and believe me, the basic leg raise is ONE thing - the variations are quite another.
Pay close, close attention to form on this (and everything else I teach you!) friend.
IT ain't about swinging your legs up.
The opposite, actually.
Do the former, you might look good for an instant inf ront of the camera but you'll get nowhere.
The latter will, however, get you on the royal road to ab trainign the old timers traveled, and yours truly does all the time ...
Anyway, Bollywood hunk (one time) Milind Soman - and a former model/swimmer - now 50 plus was recently seen doing these.
Milind has often been seen doing pull-ups etc, in addition to running barefoot on the streets of India (something I could never do, hehe) - and he had a goal to do X number of pull-ups per set last year, I believe, which I think he reached.
I think, at least. Yours truly doesn't watch videos, neither does he do Instagram.
(Could probably build a huge following on there, but I dont like videos. Period. And this business ain't gonna be structured on what I dont like. Sure, I made several stellar ones for the System but as of now, thats IT in terms of videos despite what the ROW is doing - always been the "opposite" for that matter yours truly, heh).
Anyway, I watched a short snippet he posted recently - "wild man style".
Long white hair, beard, dirty feet, and doing "hanging leg raises" - thebasic style!
He does the basic style pretty well.
I'm sure he could get to the advanced stuff too ... and he ain't the only one starting to "go back to basics"
More and more people are starting to realize the need to do so.
But the CROWN - or the jewel in the crown of ab exercises isn't just the hanging leg raise and it's variants, in and as of themselves enough to fry your grip and core for days.
It is the exercise you see me doing on the COVER of "Pull-ups - from STUD to SUPER STUD - WITHIN WEEKS!"
It might look like a leg raise, and it's a variant, but it's ANYTHING but "just a leg raise".
It's detailed in the book too!
And of course, it is the picture the trolls picked up on, much like the picture from Advanced Hill Training ...
You on this list have seen the review the "Cuck of Brum" (or Brum's favorite "splattered" cuck) Glyn Schofield left on it, hehe.
He ain't the only one. He's just the most vocal, and the leader of the troll pack.
Quite possibly the best damned troll ever, hehe.
But anyway ...
The other thing to learn here?
Is if you look at Soman, yours truly in the book, or any of the rest, you'll see that FAT CONTENT on the body is at a minimal level.
IT's there, yes.
You need SOME fat.
But beyond what you need, you dont need any!
And diet, my friend is key.
Most people don't hike hills for hours like I did, or do Battletank Shoulder workouts for 3 hours ...
If you do, eat (and or drink) accordingly, but remember - you can only burn the candle at both ends for so long.
Rest of you, well, pay attention to your DIET or that 12 pack will never show through.
And that, my friend is that.
PS - Remember, Fast and Furious Fitness is where it all started, and you owe it to yourself to pick up the Collector's Edition we have left - just ONE copy remaining now! Hurry, because this won't last forever either.
And no, once gone, I ain't gonna do a reprint either. Once gone, its gone, so get your thang on now if you want IN!
I ain't talking "wang doodle" pull-ups either here.
(Sorry that I gotta say that up front, my friend, but you'd be amazed at the inquiries I get - I once got from none other Bozo Schofield saying "my wife won't make love to me since I have a small penis").
(He was on Freak-Book under a different nick in my group there. I believe he still is, hehe.I ain't had the heart to kick him out (but I am sure this gives him more ideas which I eagerly await and anticipate so I can share more with y'all!)).
But anyway, God(dess) pity the woman who would be with Bozo, much less marry him or be in a relationship, even one he pays. (with stolen funds).
But anyway, pull-ups.
A long time ago, another old man in China (and again, this was during my afternoon shift workouts) with a great Alsatian dog (thankfully not the pink rat dogs the Chinese so love! - I love German Shepherds. ALWAYS been my favorite) used to see me doing pull-ups out there, and often tried to do what I did.
Of course, he tried as EVERYONE does the "chin up" style.
To his credit, he got ONE out ... almost.
(No Schofield not that one).
Thats another thing, the people constantly carping on chin ups for SHOW, and not doing the REAL strength builder - pull-ups.
I have covered reasons on that one before, so won't get into it again.
But anyway, as he saw me doing 'em, he'd often make the sign with his hand.
Like a flat hand at the base of the neck, as if he were chopping it off.
HE meant, thats how you do pull-ups.
I was doing them to the chest, of course ...
But this old man (not one of my favorites admittedly, but friendly enough anyway - not favorite because he talked too much, and didnt do the thing) had it spot on.
Lots of you have gotten good at pull-ups after investing in my course "Pull-ups from DUD to STUD within a matter of WEEKS!" and yes, it truly is the best out there for newbies at the pull-up, or even Jim Shim guys who claim they're big and can bench Manhattan when they're FAT and can't do a pull-up or hang on to the bar after YEARS of trying at the gym (and after all the advice the idiot trainers at the gym gave 'em).
But lots of you, and I've noticed then when coaching, even those of you that do it without momentum like I tell you to - bring the chin up to the bar, slightly beyond, and then repeat.
Now, this is great.
Thats how it's meant to be done, but for max effect?
You dont just bring your chin across the bar and repeat.
You pause - and you pull up just that little more until your Adam's apple or preferably base of the neck is touching the pull-up bar, THEN you repeat!
This last bit, my friend, if you're using the lats - really CRUNCHES The biceps.
Not the peak.
Not the third intergalactic strand the bros pump.
But the BOTTOM of the muscle, where it starts, and this does more to build trap and bicep strength than anything else, including all the chin-ups you do.
Even the chin up, when it really hits you, you'll feel the muscle "bulging out".
FRom the bottom.
And with the pull-ups, your elbows will naturally come down to LATS if you do 'em right.
Truly lats like bats, hehe.
So remember, much like in life - with the pull-up - the LAST bit is what counts!
Napoloen Hill said it for life of course.
MOst men experience their greatest successes just a step beyond their greatest failure.
Read "Three Feet from Gold" for more on that or a condensed version in Think and Grow Rich.
But for now, thats the point.
PS - It's impossible not to talk shoulders with traps, no? That part of the body that everyon eloves, Bozos, gym goers, women, real strength trainees and so forth?
Well, get building them in a superlative manner with Barnstormer Shoulders now, and turn into a human beast with the routines therein.
Move over "Simple and Effective Diet". THIS is the book that is Simple and Effective, as a customer said!
It might be a rhetorical question, but it hits home doesnt it?
Especially for a lot of you gym goers out there that claim to bench the world, but can't hang on to the pull-up bar to save your life (quite literally).
But anyway, I posed this SAME question on another site, in a different manner.
That was about "attracting women" and the long line of Bozos standing around on street corners and massage parlors and such with dicklets in hand and what not because they "can't get none at home or wherever, or what not" .. and how I said you dont (on that list) necessarily need to DO any of that.
Basically, there are certain rules to attracting women (those you want) - and the same thing holds true for WOMEN - except women in general are more attudned to their inner selves and what needs to be done than most men who literally think with their little brains *heads*.
A certain someone comes to mind, hehe.
But it ain't about anyone in particular necessarily, but anyway, I posed the very real and RIGHT question.
More unsubscribes, and in droves.
And I welcome it.
If there is one thing I cannot stand more than the DO NOTHING's, it's the DO NOTHINGS that pitch up a hissy upon being told they are do nothings.
One guy wrote back to tell me "how he'd pay me if I introduced girls to him that would do what I wanted".
Last I checked I didnt operate a call girl service, and dont have any plans on doing so!
(And those inane messages I keep getting of "Sir, we have dating services". UGH. Don't want 'em...)
But anyway, exercise and back to it.
I mean, lets face it fella.
You DO want to do 'em.
And a lot of people secretly look at people that can do the thing - and then make the snarky comments about "how he has it good" and other bullshit, while igorning the facts that they are a) lard asses that cant do the thing and b) too cheap to fork out the bucks to learn HOW and c), and MOST IMPORTANTLY - when someone calls them out for it - it hits HOME, so they throw a fit.
Like a certain Charles did ... (not the customer obviously) ... for a post that didnt even have him in mind. Hehe. Tells you a ton about the nutjobs "secretly" following every little tidbit of what I say or write, but wont admit it.
Hey, what can I say.
All learn from the Master at it ...
And I've earned the right to call myself not just that - but a SUPER STUD at pull-ups, and I will.
And so should you (earn the right).
And we ALL know you WANT to.
BUt unfortunately, nothing comes without sacrifice, and nothing is free in life (not even pull-ups, hehe).
"Aint nothing free in life. Jake".
Anyway, enough on this. I'm out. BAck soon!
PS - Pick up the compilation on pull-ups HERE - -and get cracking, and write back once you get good at 'em. Like with Gautam and many others, I'll share your tales with the WROLD!
Yes, WROLD. Hehe.
I just saw a video I HAD to share with you guys.
I don’t normally watch videos in the first place, but this one was special.
The headline itself was special.
A 70 kg (yea, thats right – 70!) arm wrestler beat a veritable GIANT – and one of the world’s strongest bodybuilders Larry Wheels in a MATCH.
A 5 round match.
Rahul Panicker from Kochi was the arm wrestler who did it.
And while he looks FIT and hardly a midget as described in the headline, next to the gigantic Larry Wheels and the even more gigantic bloated muscles ??
It is indeed David VS Goliath, and then some!
The small dude lost the first two rounds, but he’s just getting warmed up it seems. Hehe.
And the match took place in “Jim Shim” of all places with boobybuilders with rippling muscles looking on.
Round 3, 4 and 5 went to “Rahul”.
And as he walked away from the table smiling, I can’t help but LAUGH.
At all the people who say “size is really what matters”.
Or, “I could pick you up and throw you through the window”.
My former friend Charles comes to mind, hehe.
Can’t do a pull-up despite years of trying, finds every opportunity to criticize me for saying what I do the way I do, supports Bozo Schofield and his racist antic, and so forth ...
... and of course, says “he’s a big guy” when he’s actually FAT.
He’s bigger than me, sure.
But his grip is about 10 times weaker despite the deadlifts he supposedly does.
Now, this isn’t a rant against him or fat guys.
But the point begets.
It ain’t about size, or size of the dog my friend.
It’s about the size of the FIGHT in the dog!
I still remember an incident in college, where a person named Bruce asked me if I Could arm wrestle him.
“Um, I don’t know”, I said. I was skinny and had a weak ass grip at that point, and Bruce laughed.
“Nah. You do pushups and you could probably beat me!”
And at that point, we never arm wrestled, but knowing his grip strength back then, built from a lifetime of working on cars?
He could probably have beat my ass at arm wrestling despite being even skinnier than I was.
His roommate Vincent was one of the gym gorillas, agood friend, and the same person who once told me that “you can’t be the strongest in the gym” when “Bimbo instructor” in physical education102 or some such BS was trying to get me on the machines and all “pumped and toned” and I threw a hissy (rightfully so).
But he had a weak grip, and I remember beating him at arm wrestling often.
But anyway, back to the video.
I see Larry Wheels’s biceps PEAK.
I see the peak of his biceps RIPPLE and RIPPLE MORE!
As he tries to defeat the much smaller guy.
Who then pulls his arm to the “floor” as it were.
And that, my friend, is all the proof you need in terms of real strength NOT being related to size (in case you needed any more, that is!).
And I don’t know what sort of training Rahul does.
Not yours truly.
But I bet the MAN from Kochi does pushups and pull-ups amongst other things ...
Anyway, thats the David VS goliath story for now.
And to get a grip as strong as Rahuls, or perhaps MORE – if you do the thing – here are the two courses that will do it.
Have at (Oh, and the book on tips is there too in case you so choose!).
PS – Be sure and pick up the best compilation on pull-ups right here.
PS – I was around 65kg when my wife said I was “too skinny and weak”. And people IN THE KNOW said I was in great shape (from following the 0 Excuses Fitness System).
Who was right? YOU decide!
This is something interesting!
And it struck me right after that hearty, starchy meal of POTATOES and CHEESE, and right now I’m so relaxed momentum and/or pull-ups, or any sort of exercise other than getting my ass off the chair and into the bed is not on my mind.
It will later, but not now.
The tiger BE Ready to rest!
But anyway, pull-ups.
I’ve often spoken about and railed against why KIPPING, despite being promoted by the pundit-shundits, experts-sh-em-experts, gym goers, Crossfitters and many others alike is not only NOT good when doing pull-ups, but it can also seriously impact your gains in the long term in this great exercise if you keep doing it that way
If you do it to “try” and never do it again?
But most people get addicted to the “rush” and “kick” (literally) and keep doing ‘em that way to feed their numbers and stoke their EGOS.
Truth is, you do NOT use momentum of ANY NATURE from the lower body while doing pull-ups right bro
Truth is you don’t use the legs at all.
You don’t even (preferably) bend them as it taught. Sure, you CAN do em that way, but advanced pull-ups mean your legs remain STRAIGHT and do NOT generate any momentum while being straight – and this is mentioned in both Battletank Shoulders – and Pull-ups - - from STUD to SUPER STUD within WEEKS!
But there IS momentum that cannot be avoided, especially with higher reps.
Not the “do one and do five kind”, though thats great.
It’s upper body momentum.
Many people have written in about this in the past too.
“Rahul, when doing high rep pull-ups, I tend to “swing a bit””).
Indeed you DO, Jack . . .
Now, I dont mean swing uncontrollably.
But if you’re doing pull-ups QUICKLY, up an down, up and down, up and DOWN ... you’ll soon find out one thing if you’re doing ‘em right, chin over bar each time.
That you will generate some sort of momentum and a wee bit of swinging unless you do ‘em SLOW (which is how you should learn ‘em, and how I advocate you learn them in “Pull-ups - - from DUD to STUD within WEEKS!” - and yes, THIS course is a must along with Shoulders like Boulders! Before you invest in the two advanced courses above).
Or you can invest now, but DO the thing per the elementary courses first, and then advanced.
Elementary, I know.
But you’ be surprised at how many people miss the boat on that one.
Jumping straight to advanced does NOT work. You gotta BUILD a solid foundation first.
And back to advanced pull-ups, I’ve said in the book they work the entire body (workout wise) and give you EXCELLENT cardio.
This second bit STUNS most people, but as you’ll see in the advanced book, it’s VERY much possible!
Yes, you can get a super cardio workout doing an exercise which barely taxes the legs unless you’re doing Swami pull-ups, and even then, you dont move the legs.
Position, but not force!
And while doing advanced pull-ups, you WILL generate momentum, but it’s from the lats and armpits.
I’d still say minimize the swinging, but to a certain extent you’ll see it’s unavoidable.
And that, my friend, is the takeaway from THAT.
See how you can implement them into your own training.
PS – If you’re the “Value grab” sort – make sure to pick up the compilations on pull-ups and other upper body workouts that together will build an Adnois like (or “female equivalent” I can’t remember the name now!) body - - and GRIZZLY like strength to boot -
Have ... AT!
And how you should too ...
On the other site, and recently I wrote about how to know if you’re dealing with a cauldron of NEGATIVITY.
Towards the end of that email, I wrote about how the bozos, nutjobs, wankers, pissers and moaners, Mama’s boys, Schofields (the Bozos that is), whiners, and LOSERS IN LIFE (and everything else) complain about “you’re so fit because you have good genetics”.
One of the most ridiculous things I heard recently was this.
“You have long hands so you can do pull-ups better”
Lady, (this was a lady) what frigging planet you BE living on.
First off, the size of your hands has nothing to do with anything other than (according to what some people say) whats in your PANTS.
The thumb, or whatever.
I’m not even sure thats ACCURATE.
Second, and more importantly, I have SMALL hands. I’ve often laughingly compared them to female hands and (though they said it was a “little bigger”), my hands were by no means much bigger.
Look at Sylvester Stallone for one, a guy thats achieved more of NOTE and WORTH than the Bozos and MONKEYS out there couldn’t dream of.
When you think action – who do you think ?
HE IS THE ONE that inspired Arnie, Willis and the rest! (and more recently perhaps Vin Diesel and the lot, and if you’re into Bollywood, whoever you follow there).
Sanjay Dutt for one openly admits to being influenced by Stallone!
And if you see his earlier movies, you’ll notice that he copied Stallone on many of the things he did. It aint’ just him either. Sly is a legend, and a trail blazer – nuff said!
And his hands – and shape in general?
He’s not a big guy. HE’s a SMALL GUY!
His hands are probably even tinier than mine. They did a wax something of his hands somewhere in New York, and a past girlfriend once saw it.
My hands are bigger than his, she said.
And yet ...
Ditto for yours truly.
If I’ve been able to do what I have with crappy genetics, and an even crappier and UNINSPIRING upbringing – what will YOU be able to do?
Herschel Walker, for one – you wouldn’t think it – but he wasn’t a big guy naturally, and no, “muscle doesnt stick to him like shit”. These excuses are so damned pathetic, especially when THE MAN HIMSELF has refuted this bullshit!
And back to it.
I’ve got LONG arms. Longer than the norm.
Monkey arms as it were, hehe.
And they ARE long.
And when doing pull-ups thats another natural disadvantage along with my SMALL hands.
Yet, I made up my mind to become the BEST at grip – and I did.
I made up my mind to get STRONGER than a lot of people triple my size – and in many ways I DID.
Lets see how many big dudes can even get into a handstand and hold for one!
Including you weight lifters and preeners and posers out there ...
I made up my mind to get the Corrguated Core I write so much about – and I did. Tell that to the nutwards who supposedly walk miles daily at 3 AM or some such nonsense on planet “I’m wayyyyyyyy out there, broooooooooooooooo”.
I made up my mind to get good at pull-ups.
And by God, or not, I DID!
You focus on the SOLUTION, bro.
As they say in the Seals and other elite units (including most likely SWAT teams etc).
DEAL WITH IT!
And get her done.
And thats what it’s about – BRO.
PS – Some of you have said the advanced book on pull-ups is too expensive. Well, hey, I get it. It IS expensive, but it will stay that way (fortunately or not is another story). The solution there is to get the compilation - - and when you compare the prices ... well ‘nuff said!
(But hurry – I might re-price in the New Year).
Some of you read this in the last email.
But it’s interesting, how things work ...
Yours truly with all the “castigation” coming from “home” (and while the “el cranko” part is well deserved, to be very fair, a lot of the rest of it isn’t).
But then again.
Like strongman Dejon (and he does the REAL STUFF, the real lifts!) said ... you can and should always a measure a man’s worth by the number of HATERS he has.
‘Tis true my friend.
And it’s also one prime reason behind “tell the world what you’re going to do, but show it first!”
Anyway, the monkey part was covered in the last email.
If you can be a monkey, so can I!
So she said, so said the “fiery lady from Northern India” (and they make a lot of them fire breathers up there in them neck of the woods, hehe).
Probably what drew me to her in the first place, and I won’t even get into mistakes or not HERE. LOL.
But really, point of this.
My daughter is 7 years old. So getting her to do as much activity as possible is GOOD.
The more she does, the better, especially with all the inane donkey like lockdowns globally.
Really if there was a more USELESS activity which pretty much forces everyone into a huddle together when they don’t want to be, and an activity that kills global economies much like the plague is scathing through the globe, I’m yet to see it.
Not to mention that lockdowns don’t work, period.
They EXCABERATE pre-existing problems, and they do NOT solve the spread of the China plague, or Bubonic plague, or any which anything.
And they weren’t implemented for SARS. They weren’t implmeneted for Ebola. And for some of the deadlier viruses around, and yet now ...
Yes, I get it. This thing spreads differently.
But the bottom line, as I told my “buddy” out there in the park.
Him of the “running” really works! Do you remember? Hope so!
“China done spread this shit and now we’re left dealing with it. What you’re gonna do bro? Mask up and run scared, or just man up, face it, DEAL with it,and MOVE ON!”
And he agreed in full.
He’s not a mask wearer either except when he really needs to ...
But back to it, my wife seems to be getting a little “heavy” around the tummy area apparently (from what she says, at least).
And for a woman who used to have a 13 pack (or 12, hehe) from working out in the field when young – well t hat must be galling!
I wrote about field work in the last email. Well, a few emails ago!
And how it builds fitness like few other things can ...
And anyway, back to monkeying around.
The sort of workouts I advocate go beyond “just pull-ups” and pumping the lats.
They’ll get your obliques in shape – FAST.
You’ll build a rock solid grip, and start developing that SIX Pack you’ve always wanted.
Indigestion, flatulence, and other issues like insomnia plaguing most people will become a thing of the past.
You will become a real man – or WOMAN – or “in between”, hehe. Whatever it is, it won’t be fake.
And you’ll develop strength and fitness levels, that, as Charless Mitchell, a long time customer rightly said will put you into an elite “0.00001%” bracket.
Get on the train NOW, my friend. Truly worth it!
PS – Oh, almost forgot the dancing monkey part. Just saw it when clicking “post”. Them ESL gigs out there for one, hehe. Prime example of bozo like dancing monkey. No wonder that the BOZO himself, Schofield did pretty much that and nothing else to fuel his drug infused rants, binges and what not. But yeah. No worries. I’ve turned her – and myself into PRIMAL CAVEMAN – and WOMAN – with REAL “from the inside” GUMPTION and strength.
Don’t believe me?
Get on the pull-up workouts – and then tell me!
And check out the testimonials on all of this while you’re at it too, hehe.
Its funny, ain't it.
Not only is the grass always greener on the other side (sometimes it truly IS, hehe), but we tend to crave that what we “cannot do” (or think we cannot).
And fitness, and exercise is a prime example.
I've often asked the average boobybuilder and bench presser if they (for instance) would want to be able to walk up and down flights of stairs repeatedly daily ...
.. Without support ...
On their hands!! ;)
And the more outrageous (seemingly so) the act (though really, if you train for it, and can do it, you'll need to do NOTHING else in terms of exercise) the more the denials.
“Hmmph! That stupid stuff!”
“HA! Thats gymnastics bro! Why would I want to do that rubbish! I'm here for strength, broooo!”
“I don't care about bodyweight! We all know it's useless!”
And so forth.
I just received an email from a guy who claims to be great at deadlifts and can “pull a house” according to him (or was it curl).
And this guy had emailed me before as well.
Both times wrt a course on that almighty exercise, the pull-up ...
I didnt really respond at length to him the first time.
And the second time all I said was this.
“Hey, thats great man”.
And apparently that set him off.
How dare I.
How dare I ignore the fact that despite his repeated trilling about “bodyweight exercises are useless”, he wants to do pull-ups secretly but can't?
Hey, I get it.
We all do, whether we admit it or not.
And hence the folks that want free copies of my books “because they want to read it”.
Because they'd love to be in that sort of shape, but are too petrified to actualyl do it (remember, anytime you give anyone ANYTING for free, it's never valued – the exact opposite in fact almost instantly) ... and of course are looking for an excuse to diss you down the road in terms of “the iron is where it's at”.
I could certainly take names and kick ass in that regard on the above, hehe, but I'll let the “suspense” build (mindblowing I know, hehe).
If you want to do it, then just come out and say it my friend.
And then just do it, and it's that simple!
Fitness wise, start right HERE.
Truly the best investment you'll ever make, and the best results ever as you can see!
PS – More on Bozo Scofield in a while for those of y'all looking for a few giggles. Stay tuned! ;=)
So, today’s topic is an interesting variation on pull-ups.
And, something I’ve not written about a lot as of yet.
That being, rope . . . (which I HAVE written about) pull-ups, and RING pull-ups.
As in, pull-ups done on gymnastic rings.
Or, similar rings in the park (or wherever, really!).
And I’m here to tell you this; these rope and ring pull-ups give you the BEST damn workout of your life if used correctly, not to mention FRY your grip from here, to tomorrow, and to kingdom come!
What do I mean?
Well, I did 55 pull-ups today.
And only 10 of these were regular thick grip (bar) pull-ups.
Ultra thick grip, and while I do great at these, know what I did NOT do so great at today?
The combo, the GRIP-i-licous combo I just mentioned! ?
That being, ROPE pull-ups (done on chains, actually) and gymnastic ring pull-ups (done monkey bar style out there in the park).
And the two of them gave me a workout from Cain today.
Believe me, when you alternate between sets of 15 for these, and do so QUICKLY – you’ll quickly fry not just your grip but your biceps and entire back too!
And while pull-ups aren’t and rightfully so meant to be “bicep specific” (not if done RIGHT!!!) - - the fact is that THIS exact sort of training will wreak havoc on the biceps, and cause them to grow like never before.
Work them in with regular pull-ups, and you’ll see that same growth on the traps too and forearms.
But again, for these?
Inner forearm work, and then some, not to mention fingers of rebar – believe me, it was all I could do to HOLD ON TO THEM chains as I trained out there today!
And believe me, if you add in regular monkey bar work, your overall upper body strength and conditioning will shoot so quickly through the roof that it ain’t even funny.
You’ll literally be approaching human “da xing xing” status as the Chinese call me (Mandarin Chinese for “gorilla”) as they see me working out ther.
And as the years go by, it does nothing to dim the fervor with which they say these words, and rightfully so!
Anyway, that’s a short one, I know, but it’s what I got for ya today, and believe me, it ain’t the length - - it’s the girth and SUBSTANCE that counts, and NO, it ain’t what you think either! ?
Ps – HERE is where you can learn how to do pull-ups the right way, my friend. The vast majority of male adults cant even hang on to the bar, let alone do pull-ups. Rectify this and do so quick – right HERE.
As the “boom boom boom” PULSATING music fades out after my nth watch of the Bourne Supremacy, I just gotta write to you about something!
And that something is something everyone wants.
Looking young, and more importantly, at least for me or those who GET IT – FEELING young!
The latter usually goes with the former, but the former in exclusion of the latter? Rarely ever, and if so, it don’t last.
Now, I’ve always been told I look a good 10 or 15 years younger than my actual age, and for whatever reason this seems to be more the case as I “get up there in terms of numbers”.
And it ain’t just what I’ve been told.
It’s what I feel.
I’ll be flat out honest with you.
In these “tough times”, I feel better overall and am (surprise!) DOING BETTER overall than when things were all rosy and good at the age of 19, for instance.
Or 32 . . .
. . . Sometimes the tough times make us what we truly are, a WARRIOR!
I saw a line from the movie – ah, I can’t remember the name now, but I saw it last night (a real life remake of Benghazi, a true story).
One of the specially trained SOLDIERS (security detail – an elite one) makes the following comment while fighting off hordes of invading fighters storming the embassy.
“Man, I wish I could go home and STAY THERE. Seems like every time I go home I say it’s the last time but something happens, and I end up back here!”
And that comment really struck HOME for me. Which has always been where I hang my hat.
Anyway, point of this random monologue where my fingers literally are, as Donald Trump famously once said unable to keep up with my mind, and therein lies one marketing secret that I . . . ah, b ut lets get back to it!
Looking young, and feeling, and obviously STAYING young.
In China they’ve got a saying which translates into “A man never really ages until his LEGS stay young” (no, not literal translation, but it’s what I can recall and the gist of it”
“Ren lao, Tui . .. “ (I’ll have to look it up, and I have mentioned this in prior comms, but for now, I’ll leave it be!)
Rocky Balboa famously once said that the “punch is the last to go on a man”.
Well, he proved it. The commentators sitting around the ring said it I believe.
And I’m writing to you about NONE of this really, or perhaps all.
Whats the secret, I’m guessing youll ask. What gives?
Well, exercise done the right way – the VERY UNCONVENTIONAL way – is part of it.
Ditto for diet.
Ditto for the TYPE Of exercises I do, and the SPEED at which I do ‘em!
And while sprints come in there, I’m writing to you about pull-ups!
Most people won’t believe me, but YES, pull-ups can give you tremendous cardio in a way even sprints can’t if you do ‘em right, and bang bang bang like I advocate doing the pushups.
Now, most people CANNOT do a single pull-up, let alone tons of them at rapid fire speed.
50 pull-ups in less than 5 minutes is very doable, my friend, when you work up to it and believe me, at that point, the ADRENALINE coursing through your veins will literally keep you not just alive and KICKING, but FEELING GREAT, looking GREAT, and lookmign and feeling YOUNG all your life!
That’s how pull-ups done right make you feel, not to mention on TOP of the world!
As for the “how’s”, well, I’v ementioned this in the advanced course right HERE.
Bear in mind though, that this course is just for those of you at an intermediate to advanced level at pull-ups.
If you cannot, for instance, do 10 pull-ups in proper form, you might want to start with the BASIC course.
And once you get good – well – have at in terms of the ADVANCED ONE!!
And that’s really all I got to say - - for now!
PS – And no, my lifestyle ain’t exactly one for the pursists in ANY regards. Believe me when I say it, ‘tis the PRECISE and EXACT opposite. That’s how I like it though, and that’s how it shall STAY!
PS #2 – Now what good does this do ME, you might be asking yourself. I can barely do a pushup, let alone a pull-up, and let alone bazillions of them. Well that’s fine my friend. That bit isn’t applicable for you. What you need to get started on the FUNDAMENTALS first, and get good at ‘em – and THIS System is what will get your fitness levels up there so youc an start on the tougher stuff – The 0 Excuses Fitness System. Truly the best damned fitness system on the planet, and one that routinely receives RAVE reviews, and provides even better results. GRAB IT NOW !
This is something I’ve been meaning to write about for a long, long time but haven’t for whatever reason.
Once I was having a conversation with my friend from the Marines (an ex Marine, the same dude I’ve written about so often).
And we were talking pull-ups, and the right way to do ‘em.
And I think we ended up getting into a bit of a discussion about form and kipping, which apparently my friend said was OK to do to get your numbers have (if you have to!).
I disagreed. As I always HAVE Done, for reasons I’ve been pointing out a lot as of late.
And while that was the discussion, we ended with this.
“Rahul, the way you do ‘em is the RIGHT way” my friend said.
“But in the military, we do pull-ups in many different ways! You don’t always get a pull-up bar to perform that sort of movement, often under duress, in real life . . . “
I added the part about duress, but the rest of the quote is pretty much what he said.
Now, he’s spot on.
Pull-ups are a functionally effective exercise if there ever was one, and there are just so many different ways to do ‘em.
Ways that could well save your life even if you’re not in a war . . . or save OTHER lives with the brute strength it builds and the capacity to perform physically at higher levels for a much longer period of time.
This morning, there was a heavy ass plant at the house I moved.
I mean BIG and heavy.
And I pulled it like nothing - - like it wasn’t even heavy to start with (most men would struggle to budge it).
Most “modern day men “ that is.
And I don’t care if you’re doing pull-ups to build that sort of brute strength, or simply to be more functional and STRONGER in your daily movements (believe me, when you can move couches up and down stairs on your lonesome, it not only makes you feel good, but has a very practical aspect to it!).
Or, if you do what Sig Klein did during a fire which was to climb down a drain pipe with one hand, a lady in danger nestled in the other . . . while the entire damned building was on fire.
Now THAT is strength. Useful strength!
So back to uneven surfaces.
There are MANY ways to do pull-ups, my friend, and I’ve found that doing ‘em on uneven surfaces not only makes the exercise far more difficult, but also more interesting.
And more advanced.
Believe me, there is a reason I put out a TON of new pull-up movements in “Pull-ups - - from STUD to SUPER STUD within weeks” (my advanced course on pull-ups) and I would not be lying to tell you that most of these movements are anything but mainstream, and certainly anything but EASY (and usually way, way too ignored!).
That’s the advanced course, of course.
But what good is that gonna do YOU, you ask, if you can barely hang on to the bar, let alone even start to execute a proper pull-up?
Well, take heart for one. Tons of “men” are in your position, and that’s why I created the BASIC course on pull-ups – Pull-ups from DUD to STUD within a matter of WEEKS!
Definitely one you must grab, so do so NOW my friend, and once you’re done with THAT, and getting better at pull-ups, grab the advanced course.
Functional strength that can save your life one day, and definitely make the one you’re living a heck of a lot more convenient. Can’t and doesn’t get better than that does it mi amigo?
Hey, that should have been the title of the post!
That’s what I thought too!
PS – I’ve been doing my pull-ups (some of ‘em) on a massive thick IRON monkey bar set out in the park, which is NOT even. It’s triangular, and doing “walks” up that sucker is something to be honest, not to mention the monkey bar work which is tough enough as it is, but doing them this way is not only more functional and productive, but also adds a whole new DIMENSION to things!
PS #2 – That above tip right there is worth it’s weight in GOLD, as are all the tips I put out in Gorilla Grip. Truly the definitive course in terms of developing that cast iron kung fu like grip, and to be honest, that can only HELP you while doing pull-ups!! ?
Well, we're finally back online, and with a new look at that - - a look that (judging by the emails I've got so far) some of you seem to be enjoying more than the previous version of the site.
Whew - - what a battle it was to finally get online again, but it's DONE for now, and I hope Fast and Furious Fitness doesn't have to "move" again anytime in the near future!
Anyway, let's start things off with some reader feedback - - specifically, a great question from Tom in Newark. He wrote in saying that he loves pull-ups - - and that they are his favorite exercise, but he had a question. Are pull-ups better when done with a "hammer grip" (parallel, with the fingers of both hands facing each other), or is it better to do them with a regular grip (palms facing away)?
He also goes on to state that doing the hammer grip pull-ups seems to hit different parts of his back than the regular pull-ups do, and that both complement each other.
And he finished off by saying he's building some super gripping power with a combo of these two exercises (and a few others thrown in, these being the main ones though) alone.
Great question, and one I've often pondered myself, and my answer is - - Tom, they're BOTH good - - and they're BOTH variants you should practice on a regular basis.
You've also let one of my "secrets" to improving at pull-ups here out of the bag - - that being to work the hammer grip pull-ups to improve the regular pull-ups, and vice versa.
And yes, the hammer grip pull-ups DO hit your back differently than the regular pull-ups. The regular version seems to "spread" your lats out more, while the hammer grip pull-ups seems to "lengthen, stretch and strengthen" (no other way to put it on this one!) your lats a lot more. And they BOTH hit your lower back pretty well.
The parallel grips also seem to lend themselves to higher reps than the regular grip pull-ups, though interestingly enough, that doesn't happen ALL the time for me - - only on occasion. I'll elaborate more on that later though.
The only real area of difference is the abdominal region. I've found that the regular grip pull-ups tend to hit the "front" of the stomach as a whole a lot more, as opposed to parallel grip which seems to tax the "obliques" a lot more - - a good thing, by the way, since THOSE are the muscles (along with the transverse abdominal muscle resting deep under the superficial "six pack" muscles) that really pull your waist in - - as well as add REAL POWER and STRENGTH to your entire core.
And contrary to what most people think, BOTH are great ways to develop crushing grip power - - of course, if you do things the right way. There is a secret that one needs to know - - and MASTER - - while doing pulling exercise - - something so simple you'd think it was obvious, but something that (amazingly enough) I see ignored on a regular basis.
I detail that secret in Gorilla Grip - - a must have if you're (like Tom is) interested in developing crushing gripping power - - you can grab your copy right HERE: - http://rahulmookerjee.com/index.php/products/8-gorilla-grip/
But otherwise, both are great versions of the same exercise, and I recommend practicing both versions if you can on a regular basis. Just make sure you do the exercise in PROPER FORM - - no "kipping", no "swinging up with the legs" or the other foolishness I notice and write about on a daily basis.
Kudos on the gripping strength you've developed - - add some monkey bar work in there, and you'll soon be on your way to tearing wrists off in no time, hehe.
And that, dear reader, is that for now. Back again with more!
P.S: - Our Facebook page is a great way to stay informed on what is going on at Fast and Furious Fitness HQ's - - stop by and check it out - - https://www.facebook.com/fastandfuriousfitness
Was completing my workout today in the local park when a couple that I've seen often came along.
I was working out in the afternoon today, and this particular, probably in their mid 20's or so usually chooses this time of the day for their jaunt.
And as I went through the last few repetitions of an extremely tough exercise I've been working HARD to master, I saw "the look" on the woman's face.
And from the title, you've probably already guessed what type of a look it was - - and you're right.
And what's funny, at least to me, is that this look repeats itself every time they see me exercising - - oddly enough, they seem to show up just at "that" particular time in my workout. One of those things as it were.
The guy usually looks at me with a resigned, sort of "benevolently friendly" (if that term makes any sense), says something to the gal, and walks on.
The gal walks on too, saying something to the guy, but she's got the first stage of the "the look" printed ALL over her face.
As in, what's that crazy "gui lao" doing? (Gui Lao literally meaning foreign devil, a not so polite but commonly used term on mainland China, at least in the Southern provinces)
She pauses, stares at me, and I stare at her after I complete my rep, and then go on about my business.
Finish that rep, and I find her staring at me again with a look of "why would someone do that", as her partner nudges her, edging her on her way, down past me.
And come the third rep, I see both of them sneaking surreptitious glances at me, but being they're too far away at this point for it to really register in my mind, I just act as if they're not there and continue.
This particular scenario repeats itself every time they see me, so you might ask, hey, what exercise is it that causes the Chinese to give me the "crazy gui lao" stare?
Well, as mentioned before, it's an exercise that is extremely tough to master, and certainly not for the "pumpers" at the local gym/'roid house.
It requires patience to master, so that makes it a no-no for most people.
It makes you grip as if your life depended upon it, and it makes ugly callouses sprout all over your hands. Strike three for most folks right there.
But it also develops a vice like grip, super strength (and endurance of sorts) in the entire arm, especially the fingers and forearms.
And that exercise is - without further ado - a FLEXED hang - but from one hand.
Simply put, that means yours truly is hanging in the bottom position of a pull up (arms fully outstretched) with one hand - for time. And to make it even more fun, I use a thick bar to do this exercise.
I've been at it for a couple of weeks, and it was surprisingly hard to begin with, even for someone like me whose used to doing various sorts of pull-ups.
No swinging around crazily, no showing off, just a flexed, still, controlled HANG.
And while the exercise might cause the average person to gawk and gape, be informed that if you want to build a bone crushing grip, this particular exercise will do it for me - in less than a minute, or minute max per set.
I mean, find someone, at whatever body weight, that can hang on with one arm in good form - on a THICK bar - for one minute or more, and you've got someone with a seriously, seriously strong grip.
And I don't know about you - but I'm more than willing to brave callouses and the "crazy" look (and the pain) to achieve the results I'm referring to!
Now, I realize there are a lot of people might agree with me here, and rock on down to the local playground for some timed holds, but before you do so, a word of caution: -
- Make sure your able to do timed holds with TWO hands in PROPER form for AT LEAST a minute before even attempting this. And yes, there is a reason the four words are capitalized. . .extra attention, folks!
- Make sure you can do at least 5 pull-ups per set in good form without undue fatigue.
- And last, but not least, make sure you keep your weight at reasonable levels. This usually goes hand in hand with the first two, unless your freakishly strong, of course, but I've hardly ever seen overweight folks manage one pull-up in good form, let alone five.
And that, my friend, is the story for the day. Try this simple little exercise out if you so desire, and let me know how it went!
P.S: - Can't even do a flexed hang with TWO hands for any length of time, let alone what I mention? Well, no problem, amigo - your NOT alone, and there IS a solution. Pull on over to http://rahulmookerjee.com/index.php/articles/88-getting-better-at-pull-ups-from-dud-to-stud-within-a-matter-of-weeks and you'll soon be pumping those reps out as if they were second nature - NO questions asked!
As you probably already know, pull-ups (done correctly) are one of the toughest exercises you can do, bar none.
Most adults can barely hang onto the bar for more than s few seconds before "dropping like a stone" - and the reasons are varied. Being overweight is the primary cause for most folks, while lack of strength in the upper body (namely the back, shoulders and grip) is the over-riding factor for other people.
Yet others simply shy away from this exercise, automatically deeming it to be "too tough" and "something I could never do for reps".
I bet it does - and those of you that have sent me emails over the last month or so on pull-ups KNOW it does.
And so, I've put together a course that will get even the rank beginner amongst you to start repping out pull-ups like a pro - within a matter of weeks.
That's right - you CAN go from "zero to hero" within the space of a few weeks.
Will it take effort? Sure - but no pain, no gain, amigo - it's as simple as that.
Nothing in life worth having is free, and the bare minimum I can ask you for is EFFORT, plus a paltry $15.99 which is what the course retails for. And when you factor in the bucks saved on gym memberships, fancy machines and the like, this amount doesn't seem like a lot at all, does it?
This course is being offered as a PDF as of now, so you should expect to have your copy in your Inbox within 24 hours of making payment.
I'd go into further detail in this note, but I believe the best thing to do at this point is to direct you to the sales page right HERE: - http://rahulmookerjee.com/index.php/articles/88-getting-better-at-pull-ups-from-dud-to-stud-within-a-matter-of-weeks ; so you can take ACTION on this pronto.
Get cracking on this NOW - I look forward to hearing about your success!
P.S #2: - In addition to Facebook, we're also on Google+ HERE: - https://plus.google.com/+Rahulmookerjee_FastandFuriousFitness - stop by and check it out!
P.S #3: - My special "20 percent off" offer seems to have been received quite well until now - remember this only lasts till Jan 2014, so get in while the going is GOOD!