Muscle Building Tips And Workouts From Fitness Master Shawna Kaminski
The Ultimate Pull-up Program will Rev Up Your Metabolism by 211%, Get a Leaner, Athletic Body and Avoid Frustrating Weight Loss Plateaus Forever with a Done-for-You Fat-Burning Challenge System Every 21 Days
See our Article on Weight Loss Tips:
THE ULTIMATE PULL-UP PROGRAM
The Secret to a Sculpted Upper Body
AND Untapped Strength
Without using anything other than what you were born with, you can have both.
Let me tell you about Evelyn. When you surf through Instagram and see women doing pull-ups, what do you normally see?Unfortunately, you see very few women banging out pull-ups, as many women have been falsely led to believe that they are not capable of performing them. Many others are not training for pull-ups in a way that is conducive to success. Most of the females you tend to see thriving at pull-ups are elite athletes in their twenties or early thirties.
Not Evelyn, though. She happens to be in her late fifties, and can routinely perform a minimum of six pull-ups on a dime. At a time when most people attribute their lack of ability to aging, Evelyn is putting them to shame.
I’d be lying if I told you it has always been this way.When Evelyn first came to me, she was suffering from debilitating neck and back discomfort.
Life certainly wasn’t easy for her. Forget doing pull-ups. Getting groceries, walking her dog, and performing regular daily tasks were, quite literally, a pain in the neck.
So, when Evelyn and I started working together, not only did I have the challenge of helping her reach her goal—the ability to do a pull-up—but I was also on a mission to help her rebuild her body so that she could properly achieve this goal for the first time in her life. Evelyn accomplished her goal, and we did so as a team.
What did this involve?
Proper Body Positioning
Before Evelyn touched the pull-up bar, we practiced the raw technique of a proper pull-up and worked on mastering the basics.
Think of your body as a chain. When all of the links in this chain are strong, your ability to perform most exercises, including pull-ups, should dramatically improve. You do not want a weak link in your chain, and this applies to your entire body. If your core is weak, and the core includes all of the muscles in your body aside from your arms and legs, your ability to perform pull-ups will likely suffer.
Mastering The Fundamentals
And Following The Key Steps
Many people make the mistake of trying to go from A-Z, and do not follow the essential steps that will actually help them improve their pull-up technique, full body strength, controlled mobility, and stability/tension. As a result, they fail to excel at achieving their pull-up specific goals. Depending on where your starting point is, performing the appropriate pull-up regressions, horizontal pulling exercises, scapula/shoulder controlled mobility exercises, lumbo-pelvic stability exercises, grip exercises, and even lower body exercises, and only progressing when you are ready, will better prepare you to conquer the pull-up. Many people skip key steps and wonder why they aren’t making progress, get frustrated, and quit. Don’t make this mistake. Be patient, and the results will pay off.
So back to Evelyn, all of her training was done progressively, systematically, and consistently, and she reached her goal. In fact, she blew her goal of one pull-up out of the water. Now she is able to perform six. As an unintended bonus, her debilitating back and neck discomfort were gone. She also sculpted the muscles in her upper body, and felt more empowered than ever. With that in mind, it’s time to reevaluate your game plan.
The Ultimate Pull-Up Program
Why these four common exercises aren’t the solution.
If you search the internet for an article on how to get better at pull-ups, you run into the same tips every single time. But there’s a better way.
1. Band Assisted Pull-Ups – You know these. There’s a band looped around the pull-up bar, you put your foot through the band and get a bit of an assist, but at a time when you require the assistance least of all. While this exercise can help you work on your pull-up technique and owning your body positioning, this exercise on its own is not the solution to helping you learn how to perform pull-ups.2. Machine Assisted Pull-Ups – This is similar to the band assisted pull-up, but in this exercise, your body is actually doing even less work than in the band assisted pull-up. In this variation, you go up to the machine, select the weight you want to assist you, put your knees on the pad, and go to town.
3. Bodyweight Rows/Australian Pull-Ups – Since your body is traveling in more of a horizontal path than vertically, these are not technically pull-ups. And while this is a good exercise and definitely serves a purpose, it isn’t specific enough to the pull-up. So, while these can be a small part of your pull-up training program, you are better off investing most of your time and energy elsewhere.4. Lat Pull-Downs – This is probably the least specific of all exercises relating to your pull-up progress.
Why don’t these exercises work the way they should?
There are a few reasons:
These exercises will not best prepare you to excel at pull-ups as they all lack in specificity.There is no mention of glute strength. Yes, believe it or not, you need a strong butt to master the pull-up.
There is very little attention devoted to core strength. After you’ve performed pull-ups, you might notice that your “abs” are a little sore or at least feel tired. When you’re performing an actual pull-up, all of the muscles in your torso that surround your spine must work to keep your body stable and from swinging, and help you travel to and from the bar with ease.
There is also very little attention devoted to the muscles that control the movement of your shoulder blades, otherwise known as the scapulae. If these very influential muscles aren’t strong enough, and if you aren’t able to own the movement of your shoulder blades, you will likely struggle to perform a proper pull-up, or at the very least your form will be sloppy. The goal of this program is to help you perform many pull-ups, with outstanding form, and while keeping your body healthy.
While the pull-up is often thought of as an upper body exercise, it is actually a full body exercise.
Without strong core muscles, including the very influential glutes and the muscles that control the movement of your shoulder blades, your pull-up performance will likely suffer.
Once you tackle the above components, your path to dominating the pull-up will be much easier.
That’s why I made….
The Ultimate Pull-Up Program (NEW and Improved)
The Ultimate Pull-Up Program, which I have spent countless months perfecting, is an extremely comprehensive 160+ page master program that will help you solve many of the problems that are preventing you from excelling at or being able to perform pull-ups in the first place. I am extremely proud of The Ultimate Pull-Up Program. It is a game-changer.
The Ultimate Pull-Up Program is a four phase program that will lead you not only to pull-up mastery, but also to a striking silhouette, and the strength to go with it.
The Ultimate Pull-Up Program will progressively and systematically help you strengthen your entire body, and develop the requisite level of technique, so you will be able to dominate your pull-ups. Each phase will last roughly four to eight weeks, and in each phase, you will:
1. Improve your pull-up technique, so you can perform them efficiently
2. Improve your upper body strength, so reaching the bar isn’t so daunting and intimidating
3. Improve your upper body muscle tone/hypertrophy, so you have the ability to perform many pull-ups
4. Improve your scapular and shoulder controlled mobility, so you can travel to and from the bar with no fear
5. Improve your grip strength, so you have the hang time needed to perform multiple reps and sets
6. Improve your core and glute strength, so you leave yourself with no weak links
7. Improve your lower body strength, so your glutes, quads, and hamstrings are stronger than they’ve ever been and don’t hold you back.
Now you might be asking, “What’s with all the lower body work?” While most people treat the pull-up as an upper body exercise, if your lower body is weak, you will still likely struggle to perform a pull-up. ALL of the exercises in this program will have a positive transfer to your ability to perform pull-ups.Just like they did for Evelyn.
#2) Exercises for addressing shoulder health (stability and/or controlled mobility)
#3) Exercises for addressing elbow health
#4) Fundamental beginners section on breathing
#5) Fundamental beginners section on bracingAll of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels). Since I’ve added these exercises into my training, I’ve never felt better, and my pull-up performance has skyrocketed!Like all of the exercises in The UPUP, these include detailed written descriptions, videos, and photos.
With the new bonus material,
The Ultimate Pull-Up Program is
now over 200 pages in length.
The Ultimate Pull-Up Program Promo Video
So just who am I?
I have been a strength coach for over 15 years and have been a competitive athlete for over 25 years. I’m not just a coach who helps people get strong. I am incredibly passionate about what I do and for good reason.
Evelyn’s story, in many ways, is my story too.
When I was 28, I was in a bad car accident. This led to over five years of major body dysfunctions, various injuries, and endless heartache and frustration. I never thought there would be a light at the end of the tunnel.
Despite many low points and moments of doubt, I persevered until I found a solution, and in the process, learned a tremendous amount about myself.
Going through this lengthy ordeal made me realize how much I had been taking my health for granted. I also realized what gifts the ability to work out and simply move are. Once I made my comeback, so to speak, I decided that I wanted my workouts to be effective, but also extremely fun, empowering, and liberating. I also decided that I wanted my physical strength to more closely match my mental strength. To me, pull-ups accomplish all of the above and so much more. I want you to experience the same feelings and results.
Now, I’m sharing my methods with you.
Why The Ultimate Pull-Up Program Is Like No Other
You wouldn’t be the first to think that. But then again, everyone else felt the same way.
What Some Of My Clients Have Said About The Ultimate Pull-Up Program
Meghan is an outstanding online coach. Her programming is outstanding. She works with me each month to come up with a tailored program to meet my specific goals and also takes my weaknesses into consideration so that I’m ever improving. Since one of my goals is to be able to do more pull-ups, she designs programs that help me achieve this–I’ve not only improved my pull-up form, but also continue to increase my max every month! I love working with Meghan and can’t recommend her more highly!-Felicia Smith
”Having been an elite Olympic hopeful for Canada in sailing, working out has been a big part of my life for years. I am also a firefighter and being strong is vital for my job. Despite the fact that I was working out all the time, I always struggled with my pull-ups. I made the mistake of treating pull-ups as an arm exercise. As a result, I was never able to build up my reps, and I suffered from chronically sore forearms. Since I started working with Meghan, she has really reinforced the concept that pull-ups are a full body exercise, and that the muscles in my back, not my arms, should be performing the majority of the work. We really worked at improving my pull-up technique and also added in some other exercises that have had a huge carryover to the pull-up. Now I’m able to perform a lot of reps, on any given day, and my forearms feel so much better.”-Rob Cullen
”I have been working with Meghan for just over a year. While I am in my 70s, I have always had the goal of being able to perform an unassisted pull-up. While I am not quite there yet, I have made a significant amount of progress. I have also been performing many other pull-up regressions, and other full body exercises that will help me achieve my ultimate goal.”-Susan Sinclair
**As I talked about above, band assisted pull-ups can be extremely useful if they are executed to perfection, but they are only a small piece of the puzzle to being able to perform pull-ups.
”I had been following Meghan on social media for quite some time and had developed a deep respect for her training. I was looking for my improvements in my own training, specifically on improving my pull-ups and upper body strength. I decided to reach out to Meghan for training and it was a great decision! Meghan is very attentive, created my personalized program, and is very responsive with any questions/comments I have throughout my training. Within 1 month of training I saw my pull-ups improve from struggling to get 1 pull-up to being able to perform 3-4 consecutive pull-ups. I would highly recommend Meghan as a coach.”-Brenna Buscher
What Some Of The Top Coaches In The Worldwide Fitness Industry Have Said
Coach, author, researcher, podcast host
Owner At Girls Gone Strong
”Meghan is a rare gem in the fitness industry; someone who puts in the work to learn how to get great results for her clients, leads by example with her own workouts, and looks to push the industry knowledge base forward with tried and true concepts built on creative and successful applications. She’s one of the frontrunners helping women to the foreground of strength training.”-Dean Somerset, BSc. Kinesiology, CSCS, CEP
Doctor of Physical Therapy, Board Certified Sports Specialist Director of Physical Therapy at Carolina Sports Clinic Director of TheBarbellPhysio.com
Owens Recovery Science Clinical Education East Coast Division
Strong Curves Co-Author, Fit Thrive Founder
Meghan’s a coach I respect a ton and the quality of her content (and character) is unparalleled by most. She’s also someone I would seek out to lead me through the zombie apocalypse: what she can do in the weight room is astounding. She’s the real deal.”- Tony Gentilcore, CSCS
Sports Performance Specialist
Owner At Dr John Rusin
Founder At OnlineTrainer.com
Founder At Personal Trainer Development Center
“Thorough doesn’t even begin to describe this product. Whereas many other pull-up resources concentrate solely on training the prime movers in the pull-up (e.g. the lats and biceps), Meghan takes a far more holistic approach to the movement. By addressing all of the many factors that go into pull-up performance – from upper body strength and mobility all the way down to lower body strength and everything in between – Meghan’s program provides a comprehensive recipe for pull-up domination.Frankly, I’m blown away by the amount of information contained in this book. It’s essentially years and years of personal training experience wrapped up into a tidy 166 pages. In addition to meticulous text explanations of how to perform every exercise and the rationale for it, there’s an accompanying YouTube link to a high-quality video with Meghan demonstrating flawless technique.
With four whole training phases, The Ultimate Pull-Up Program gives you access to an unprecedented amount of programming designed specifically for mastering pull-ups. No matter whether you’re brand new to pull-ups, you’ve struggled before using other programs to achieve your first unassisted rep, or you’re just looking to become even more of a pull-up machine, I cannot recommend this program enough.”
Personal Trainer, Blogger at FitnessPollenator.com, and PhD Student in Rehabilitation Sciences
Specializing in Postpartum Fitness Recovery
Founder of www.CoreExerciseSolutions.com
Owner At Advanced Human Performance
CEO & Director At Fit2Go Personal Training
Strength Coach. Writer At Men’s Health, Men’s Fitness, Oxygen
Strength Coach, and competitive soccer player
Owner At JT Strength Therapy
Strength Coach And Manual Therapist
Owner Active Movement And Performance Training
Educator At Fitness Education Institute
”Meghan Callaway is a coach I have a lot of time for because she takes time to understand how the body works in order to teach her clientele movements to a very high standard, whilst knowing how to progress or regress lifts appropriately according to the individual’s current level of proficiency.Her training related writing is always highly insightful, and her exercise videos always show good technique and control, based on the aforementioned I knew this manual would be good and I was more than happy to review it for somebody like Meghan. People can overlook “basics” or think they’re past them, but really “basic” compound exercises should always be at the heart of solid training programs no matter the level.
On this note, Meghan has created an excellent resource to improve people’s pull-up strength by working on the back, the core, glutes and posterior chain, so it’s somewhat holistic covering all angles.
After nearly twenty years lifting and over twelve as a professional, I learned a few new awesome cues and ideas that I’d not encountered before so for somebody new to the game this is a real fast-track to awesomeness and well worth the small investment in the resources.
The program is accompanied by quality exercise descriptions and clear videos, which I think is brilliant.
High Performance Nutrition and Training, UK
Now, we get to the important question.
How much does The Ultimate Pull-Up Program cost?
To give you an idea, if you were to work with me in person, I would charge $125 an hour.
The program is four phases, so if we were to do this in person, you would be looking at a minimum of $2,000. Cost aside, to make this happen, you’d have to make sure our schedules aligned in just the perfect way.
But with The Ultimate Pull-Up Program, the work is done for you. All you have to do is follow this program, and at your own pace.
You will get all four phases of The Ultimate Pull-up Program for just $97.
In addition to the four phase programming, you will also get a bonus section:
The Eleven Best Pull-up Variations for Continued Progress
Most programs get you to the goal and desert you. I want you to thrive and reach the heights of strength and empowerment you never thought possible.
Furthermore, once you master the pull-up, the bonus section will carry you beyond.
To help you out, here’s a list of frequently asked questions:
Can’t I find this stuff for free on the internet? — Of course you can. Good luck sorting out the gold from the refuse, figuring out how to perform the exercises correctly, and determining how to progress in a way that will lead you to your goal of performing one or many pull-ups.
How do I know it’s worth it? $97 is a lot of money! — Your other option is to see question one, or you can come see me in Canada, spend a minimum of $2,000 and work with me in person.
What if the exercises are too advanced for me? — You get to keep this program FOREVER. You get to work at your own pace. Not only that, there are scaled down versions of these exercises so that I can meet you where you are. This is for all skill levels.
Okay, but what if the exercises are too easy? — I didn’t forget about you prodigies either. In addition to having scaled down versions of the exercises, I also included more challenging progressions throughout each phase.
Why should I even care about doing a pull-up? — The pull-up is one of the most effective and empowering exercises you will do. This versatile exercise will help you strengthen and sculpt your upper body; it also requires minimal equipment, and can be performed anywhere. As many people get older, they start attributing their lack of ability to their age. Women like Evelyn never did. In fact, they owned their age. They refused to succumb to the muscle loss and degeneration that are associated with “aging.”
Still have a question? Please check out the FAQs Page.
So now that your questions have been answered, are you still on the fence?
How about this: In the unlikely event you are dissatisfied with The Ultimate Pull-up Program, I will make you a guarantee.
If you don’t like it, I will give you 100% of your money back, no questions asked.
P.S. If you wait, you will pay more. The price is going up in a week.
Don’t miss out. Get The Ultimate Pull-up Program for $97 today.
Questions? Just email email@example.com
NOTE: The Ultimate Pull Up Program is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
Obligatory disclaimer: The FTC requires us to specify what “typical” results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).