There is nothing that says you need to be big to be strong. Even if your build is thin, you can build muscle that gives you more strength. Your size is no indication of how strong you actually are. One way to build better muscle is by mastering the pullup. Some trainers say that the pullup puts smaller-framed body builders on a level playing field with those with large frames. You may be able to deadlift hundreds of pounds, but if you cannot meet the 300 Pullup Challenge, you’re not really as strong as you think.
300 Pullup Challenge
The 300 Pullup Challenge is relatively simple. The goal is to complete 300 pullups in one hour. The easiest way to do this is by breaking them down into sets of 10. Complete 30 sets of 10 in one hour and you’ve conquered the 300 Pullup Challenge. The only equipment you need is a pullup bar, which you can probably find on a local playground, music to get you moving and a pair of gloves to protect your hands. Do ten pullups in quick succession, stop, walk around for 30 seconds to a minute, then do the second set. Continue until you have completed 30 sets of 10.
300 Pull-up Challenge Workout:
Feel free to do these in any order you choose.
Pullups Keep You Honest
One of the best things about pullups is that they keep you honest. Many bodybuilders claim that a pull-up is an unfair test for larger people, but this is far from true. A 250-pound person should be able to master the 300 Pullup Challenge as easily as someone who weighs half as much. The only reason pull-ups may be difficult for a larger person is if they have excess body fat. If you find that your form is lacking or that you are having difficulty completing the challenge, you may need to include pull-ups in your workout more often.
Watch Your Form
Before you attempt to conquer the 300 Pullup Challenge, make sure that you can do one rep with proper form. Grab the bar tightly, keep your legs straight and brace your body as you lift with your arms to pull your chin over the bar. Your torso should not fall too far forward or backward. You want to keep your body as tight as possible. You can use an underhand, overhand or neutral grip, but be sure to come to a full extension at the bottom of each rep. You also want to be sure your chin goes above the bar at the top of the reps.
How many pull ups should i do a day to see results?
I regularly perform 5 sets of 10 as a warm up to most of my workouts.
Work toward the 300 Pullup Challenge once each week and be sure to give yourself plenty of recovery time between sessions. Continue working other muscles during your week, but keep in mind that pullups will work your back and biceps, so you may be able to eliminate some of those exercises during the week. For more tips on getting the most out of your workout, subscribe to my YouTube Channel.
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Why You Should Include Bent over Dumbell Rows In Your Back Workout
Bent over dumbbell rows should not be something you just toss into your back workout every now and then. This type of lift offers significant benefits, something you know if you are doing one-arm dumbbell rows already. If you are not, the following will explain why they are one of the best things you can do when working out your back.
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Avoid These 5 Common Workout Mistakes That Kill Your Gains
Did you know? Up to 7 out of 10 people make at least one common workout mistake that holds back their progress. Are you one of them?
Even if you’re putting in the hours, small mistakes can rob you of the gains you deserve. This article reveals the five most common mistakes you might be making and how to fix them today. By the end, you’ll have actionable steps to optimize every workout, unlocking your full potential.
Whether you’re new to training or a seasoned athlete, avoiding these mistakes will put you on a faster, more effective path to your goals. Let’s get started!
Table: Quick Tips for Correct Form Checklist
Form Element Key Tip Benefit Head and Neck Keep head neutral, aligned with spine Reduces strain on neck and spine Shoulders Relaxed, not shrugged or rounded Supports proper posture and muscle engagement Core Engage core to stabilize torso Protects lower back and improves balance Knees and Hips Align knees with toes; avoid inward collapse Reduces knee strain and promotes joint health Movement Control Use slow, steady movements Enhances muscle activation and reduces injury risk
Mistake #1: Prioritizing Heavy Weights Over Proper Form
Mistake #1: Prioritizing Heavy Weights Over Proper Form
“Lifting heavy without correct form can stall progress and lead to injury.”
Explanation
Lifting heavy is essential for muscle growth, but doing so without proper form decreases muscle activation and significantly increases injury risk. In fact, the Journal of Strength and Conditioning Research reports that 70% of gym injuries are due to improper form or overloading.Solution
Focus on perfecting form first, even if it means lifting lighter weights temporarily. Here’s how to do it:- Record Your Form: Use your phone to record exercises and check your form. Watching yourself can reveal misalignments you may not feel.
- Hire a Coach: Even one session with a trainer can help correct issues and establish good habits.
- Start Slow: Perform each rep with control. For example, in a squat, lower yourself slowly and focus on keeping your back straight and core engaged.
Quick Tip: Imagine where you could be in three months with perfect form! Not only will you be lifting more safely, but you’ll see better gains.
Correct Form Checklist
- Head Neutral: Avoid tilting forward or backward.
- Shoulders Aligned: No rounding or shrugging.
- Core Engaged: Brace as if ready to absorb impact.
- Slow, Controlled Movement: Every rep counts.
Mistake #2: Skipping Warm-Ups and Mobility Work
“Skipping warm-ups increases injury risk and reduces workout effectiveness.”
Explanation
Warm-ups prepare muscles, increase flexibility, and reduce the chance of strain. Studies from the British Journal of Sports Medicine show that dynamic stretching before exercise can boost performance by up to 15%.Solution
Integrate a 5–10 minute dynamic warm-up routine that targets major muscle groups. Here’s a simple but effective warm-up:- Dynamic Stretching: Include leg swings, arm circles, and torso twists.
- Joint Mobility: Focus on exercises for shoulders, hips, and ankles to increase your range of motion.
Pro Insight: “The best athletes prioritize warm-ups. It’s the simplest way to activate muscles and avoid injury.”
Dynamic Warm-Up Routine
- Leg Swings (15 per side)
- Arm Circles (30 seconds)
- Torso Twists (30 seconds)
- Hip Rotations (10 per side)
Mistake #3: Not Following a Structured Program
“Random workouts lead to random results.”
Explanation
Without a structured workout plan, you’re less likely to see balanced progress. Research in the International Journal of Exercise Science found that those following structured programs achieved 30% greater strength gains compared to those without a plan.Solution
Adopt a training plan that aligns with your specific goals (muscle gain, strength, or endurance). Here’s how:- Set Clear Goals: Are you aiming for muscle growth, strength, or improved endurance?
- Track Your Progress: Use a journal or app to log each workout. Monitor improvements every four to six weeks to stay motivated.
Quick Tip: If you’re serious about progress, structured programming is a non-negotiable. Track each workout, review your numbers, and watch the gains come consistently.
Weekly Training Program Example
- Monday: Upper Body Strength
- Wednesday: Lower Body + Core
- Friday: HIIT Conditioning
- Saturday: Active Recovery
Mistake #4: Ignoring Rest and Recovery
Mistake #4: Ignoring Rest and Recovery
“Rest is when your muscles rebuild stronger.”
Explanation
Contrary to popular belief, rest days are essential for muscle growth. A study from the National Academy of Sports Medicine emphasizes that muscles need at least 48 hours to recover post-strength training to prevent fatigue and burnout.Solution
Schedule at least one to two rest days per week and practice active recovery to keep muscles engaged while giving them time to repair.- Active Rest: Light stretching, yoga, or a low-intensity walk helps promote blood flow.
- Prioritize Sleep: Aim for 7–8 hours of quality sleep per night to optimize recovery hormones like HGH (Human Growth Hormone), which aids in muscle repair and growth.
Pro Insight: “Consistent rest days and quality sleep are what separate top performers from the rest.”
Active Recovery Tips
- Stretching Routine (15 minutes)
- Light Walking or Cycling (30 minutes)
- Yoga or Foam Rolling (15–20 minutes)
Mistake #5: Neglecting Nutrition and Hydration
“Fuel your body to fuel your gains.”
Explanation
Nutrition is essential for muscle recovery, performance, and growth. The Journal of the International Society of Sports Nutrition highlights that protein intake post-workout can improve muscle recovery by up to 30%.Solution
Follow a simple post-workout nutrition plan that includes protein and complex carbohydrates to aid in recovery. Here’s what you can start with:- Protein Timing: Aim for 20–30g of protein within 30 minutes after your workout.
- Stay Hydrated: Drink half your body weight in ounces of water daily, especially on workout days.
Quick Tip: Nutrition isn’t just for elite athletes. A balanced diet can transform how you feel and perform in every workout.
Post-Workout Nutrition Tips
- Protein: 20–30g (e.g., shake or meal)
- Complex Carbs: (e.g., sweet potato, rice)
- Hydrate: 16 oz of water immediately after workout
Conclusion
Incorporating these small changes into your routine can make a massive impact on your progress. By avoiding these common mistakes, you’re setting yourself up for consistent gains, better recovery, and reduced injury risk.
Take Action Today
- Assess Your Routine: Take note of which mistakes you might be making and start implementing the solutions today.
- Subscribe and Follow: Want more tips? Subscribe to our YouTube channel for workout guides and fitness insights.
- Share Your Journey: Tag us on social media with your workout wins and routines to inspire others!
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Born Tough Gym Wear and Fitness Attire
There are scores of workout and fitness attire merchants out there. You could probably name a number of them right off the top of your head. Some of these manufacturers and designers make workout clothing that is, frankly, not making the cut. Or its too expensive and restrictive to really make purchasing it worthwhile.
But if you’re looking for a new style for the gym that looks sharp without weighing you down or getting in the way of your movement, then you should check out Born Tough.
About Born Tough
Born Tough (BT) is a new brand. A new style. These are people who are making clothing for the modern day warrior, from the recreational runners to the elite athletes. As long as you want functional clothing for your functional fitness, then you are ready to make a switch to clothing that accelerates your training instead of holding you back.
This brand is going to be direct competition for other brands like GymShark and VQFit.
Born Tough makes minimalist exercise gear that tackles the old-age concept that sportswear should be baggy, disproportional or, on the other hand, clingy and uncomfortable. The clothing is designed for all body types and fits like a second skin. This allows both men and women to bend, twist, dance, jump, and run without needing to think about how they look. Born Tough clothing is stylish yet subdued, so you look ready for the gym, coffee, lounging, or travel all the time.
What makes Born Tough clothing a clear competitor in today’s market, however, is not just the look and feel. The designers have paid extreme attention to the details, including the need for technology. A lot of exercise clothing continues to ignore pockets deep enough for cell phones and mp3 players, headphone wires, and the like. Born Tough clothing integrates these features into their designs, so you can keep your important tech close without getting literally wrapped up in it.
A Look At Born Tough Products
Born Tough is just getting started, but they have already accumulated an array of merchandise for men and women that can fill your wardrobe.
I checked out the Born Tough Core Fit Short Sleeve, made with BT’s signature “Swift fabric,” which makes it lightweight and breathable for intense workouts in the gym. I tried it on and the fit is perfect. There’s nothing I would change about the construction, styling, or sizing. The shirt has an overlay, so it looks seamless. Additionally, the extended scallop hem prevents any embarrassing bunches or riding up from happening as you do your squats and other lower body exercises. Twists and turns couldn’t make this shirt ride up either.
Here’s a glimpse at the features of the Core Fit t-shirt:
- True to size
- 93% cotton and 7% modal spandex
- Flatlock seams
- Extended scallop hem
- 3M reflective logo on the back
- Ideal for a base layer
- Stretchable, breathable, and lightweight
- Minimalist design
- 30-day money back guarantee on all products
Presently, there’s more for men than for women. Men can look at a number of tops, bottoms, sleepwear, hoodies, and sweatshirts. Women have hoodies and sweatpants that come as a track set or separately. The inventory is growing, though, so there is bound to be more options for women in the future.
You can also get free shipping and free returns, too.
Final Thoughts
New brands who try to reshape the face of the fitness apparel industry always bring some excitement to the table, but Born Tough is already making a statement. The quality of the gear, the decent price, and the attention to detail are three things that make these products a smart purchase.
You don’t want miss what this company has in store.
Looking for more info and tips on fitness apparel? Then head over to my YouTube channel and hit the subscribe button. There’s plenty of videos for you to get and stay informed about what’s new in fitness.
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