A Free Guide to Changing Your Life – barbaras development inc

Pull-Up Bars: Mounted Doorway Chin-Up Bars

I’ve always been a pretty thin guy – some call it a cursing and others call it a blessing. I’d planned on trying to combat the thinness by starting a work out routine that emphasized my upper body. I couldn’t figure out a good way to go about this until just recently.

I saw a magazine add for a mounted pull-up bar. I thought about it, and finally decided to buy the doorway pull-up bar mount. It arrived in the mail, and I put the chin-up bar on my bedroom door, and then wrote my own plan for only using the pullup bar for my workout.

The bar basically hooks onto the top of the doorway in your house. It can be most doorways.

The results so far have been shocking and life-changing. Getting a pullup bar mount has been one of the best decisions I’ve made in my health journey. If you’re thinking about getting one, click your mouse a few times and actually get one — they work.

The 80-20 Principle of Working Out

The 80-20 rule is one of the most powerful things you can ever learn about personal development. It goes like this: About 20% of what we do gets 80% of the consequences. In other words, only 20% of the time we spend working out gets about 80% of our increase in size and strength. Think about it, and you’ll see why this is so important to understand.

The other day, I read an article by a famous personal development guru who was explaining that he only works out 4 hours a month. Just 30 minutes twice a week. I analyzed what his work out was, and then promised myself to work out even less and get the same results. By now, I’ve already gotten better results. I couldn’t have done it without my upper body workout bar.

I created the following as part of my workout with my chinup/pullup bar.

The Chin-Up and Pull-Up Workout

This is going to sound simplistic — mostly because it IS simple. Getting an uperbody workout is much simpler than what most of the gurus make it out to be. Here’s my workout routine with the chinup bar:

Week 1:

3 sets of 3 chinups. 30 second rests between each set.
3 sets of 3 pullups. 30 second rests between each set.
3 sets of 3 sit ups. 10 second rests between each set.
3 sets of 3 pushups. 30 second rests between each set.

The goal of the first week isn’t so much to get you in shape so much as to get you used to the idea of having a work-out routine. If you’re already in fairly good shape, you might just skip on to week two.

Week 2:

5 sets of 3 chinups. 30 second rests between each set.
5 sets of 3 pullups. 30 second rests between each set.
5 sets of 3 sit ups. 10 second rests between each set.
5 sets of 3 pushups. 30 second rests between each set.

This is the first time you’ll actually starting building a little bit of real muscle. This should be able to at least tone your upper body for strength and consistency.

Week 3:

8 sets of 3 chinups. 30 second rests between each set.
8 sets of 3 pullups. 30 second rests between each set.
8 sets of 3 sit ups. 10 second rests between each set.
8 sets of 3 pushups. 30 second rests between each set.

Week 4:

10 sets of 3 chinups. 30 second rests between each set.
10 sets of 3 pullups. 30 second rests between each set.
10 sets of 3 sit ups. 10 second rests between each set.
10 sets of 3 pushups. 30 second rests between each set.

The first four weeks/first month is about working your way up to 10 sets of each upper body workout. Once you have the 10 sets achieved, by now, you’ll slowly add one chinup/pullup/situp/pushup to each set.

Week 5:

10 sets of 4 chinups. 30 second rests between each set.
10 sets of 4 pullups. 30 second rests between each set.
10 sets of 4 sit ups. 10 second rests between each set.
10 sets of 4 pushups. 30 second rests between each set.

Week 6:

10 sets of 4 chinups. 30 second rests between each set.
10 sets of 4 pullups. 30 second rests between each set.
10 sets of 4 sit ups. 10 second rests between each set.
10 sets of 4 pushups. 30 second rests between each set.

Week six is about maintaining the routine of week five. Before moving on again, you’ll want to make perfectly sure that you are moving at a sustainable pace. Going to fast and getting burnt out or too soar will destroy the whole point of the workout, leaving you with lower morale than before.

Week 7:

10 sets of 5 chinups. 30 second rests between each set.
10 sets of 5 pullups. 30 second rests between each set.
10 sets of 5 sit ups. 10 second rests between each set.
10 sets of 5 pushups. 30 second rests between each set.

This doesn’t sound like much. But it’s a LOT. Doing lots of fast sets instead of a bunch at once trains you to slowly increase how many you’ll actually end up doing. By now, you’ll be doing 200 upper body workouts — and you’ll see the change in your body, trust me.

This is what I’ve done, and it works. Of course, my ENTIRE upper body workout involves my chin-up bar. Seriously, I’d still be an out-of-shape geek if it wasn’t for my pullup bar. You can also do pushups with the bar, and situps — you put it on the ground. Well, click the link below and you’ll see what I’m talking about.

Where to Find a Chinup/Pullup Bar

You can find one on amazon below… that’s where I bought mine, and that’s why I’ve become an Amazon associate, to help others get their own doorway chinup bars. Just click through the top Amazon link and buy one. You can get to a much stronger upper body without having to think about it.

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