You can pre-order your copy of my new book Raising The Bar: How I Broke The Chin-Ups World Record… using the links lower down on this page.
All the profits from sales of this book will directly support The Garai Makaya Foundation & Documentary Film Project and a signed copy of the book will be sent to you as soon as it is published. We expect the book to be available in 2021 and will keep you updated on the exact publication and shipping dates as we progress.
This book tells the story of my training journey and the different techniques I explored in order to develop the ability to break the chin-ups world record. But it is also intended to demonstrate a simple methodology that’s easy to implement and will allow most individuals to optimise their upper body strength to the extent required to be able to complete even 1,000 chin-ups, pull-ups, or press-ups (push-ups).
I don’t believe in one-dimensional approaches to fitness conditioning so the training plans I share in the book also incorporate strategies to balance out the strength of your entire upper body as you simultaneously increase your ability to do more chin-ups, pull-ups and press-ups. So you can also use this training plan to maximise your abilities in various other calisthenics exercises, because all bodyweight exercises will respond to my training approach in exactly the same way.
I am pretty confident in the methodology I have developed in my quest to break the chin-ups and pull-ups world records and all the content in this book is based on the training and life experiences that have shaped my approach to health & fitness coaching.
The calisthenics training methods taught in my book are not available anywhere else but (like everything else I do in my fitness coaching) the ideas outlined in my book are simpler, more efficient and much easier to follow than the conventional calisthenics training approaches that have been out there for years.
So if you are keen to understand my formula for the mastery of common bodyweight exercises pre-order your copy of my book using the links further down this page. If you can’t wait for the book to be released, or prefer to be directly coached by me, you can sign up to my remote online fitness coaching plan instead.
The sample extract below gives a taste of the content of the book. I hope you like it!
HERE’S A SAMPLE EXTRACT FROM THE BOOK:
Your Guide To Maximising Chin-ups & Pull-ups…
Now that I have reached my own personal best I want to share a formula that I have learned which will allow anyone to become the best they can be at chin-ups, pullups and other common calisthenics bodyweight exercises.
A small part of me hopes that one of you reading this book will actually go on to exceed the 24 hour chin-ups world record that I set in September 2020 because seeing someone who has learned from my journey then go on to achieve something really special in their own right would probably be the ultimate achievement and reward for me, as a fitness coach. However, this training plan is mainly designed for the general person who is simply looking to increase their ability to do chin-ups, pullups and bodyweight training exercises.
The advantage of my training plan, when compared to any other chin-ups or pullups training method, is that my method will not only condition your back and arm muscles (which all conventional chin-ups and pullups training is aimed at doing) but it will also build the chest and abdominal muscles to a similar degree to the back and arm muscles.
This conditioning effect on the chest and back is meaningless when using conventional training approaches but having followed a high-rep, low-frequency training plan for almost two years it was easily clear to me just how much chin-ups and pullups training can affect the core and chest – a phenomenon you may never experience using conventional methods aimed at improving chin-ups or pull-ups.
In fact, after most of my training sessions in the lead-up to breaking the chin-ups world record, my abs and chest were more sore in the days after training than my back and arm muscles were. And that’s because chin-ups (and to a smaller degree pullups as well) involve a type of reversed-plank position during their execution.
My training plan for increasing chin-ups and pullups requires only one or two training sessions each week, as it is very much based on the first half of my training plan for beating the chin-ups world record. Doing just one or two sessions each week gives a lot of recovery time which ensures that injury risk stays low when you use this training methodology.
Those of you who have read my book up to this point will be aware that even at the peak of my training for the chin-ups world record I only relied on two weekly training sessions, because I strongly believe there’s no value in training more frequently if you’re keen to protect your joints and tissues from injury.
More frequent training will not give better results under this training approach, but it reduces the recovery time you’ll have between sessions which reduces your degree and pace of adaptation. Recovery time is what actually allows your body to adapt to your physical training so the less time you have for recovery, the less likely you are to maximise your adaptation to the training.
What I have learned in the four years that I obsessed over the pullups and chin-ups world records was that there’s a hard way to progress towards doing higher reps and there’s an easier way. The easier way will cause much less damage to your body. It will also be more enjoyable and will ultimately take you faster and further with your fitness progression. But the easier way is also much less intuitive and requires much more faith and discipline – at least initially.
The average person instinctively tries to do as much training as they possibly can when keen on a particular fitness goal. That’s the ‘hard way’ I refer to. It feels like the right thing to do – instinctively. But in terms of achieving superhuman levels of performance, the hard way simply won’t get most people as far as they can ultimately to go. The hard way only works for the most talented among us. But even that ‘elite’ group would do even better if they actually used the easier way instead.
Perhaps I should refer to it as the ‘smart way’ rather than the ‘easier way’. It’s not actually easy, at the very highest level. But it just happens to be smarter. In fact, for most people, the smart way is actually harder to follow – mainly because it requires strong faith in the methodology and it relies on having the discipline to hold oneself back and be patient for the initial results.
There is a point in the training cycle I use when pushing as hard as possible, for a very brief amount of time, is required. But only when you are reaching the peak of your fitness. But for much of the base-building it is simply about putting in the weekly training units and watching your body progress steadily in small but regular increments.
I hope my own experiences (and, ultimately, my achievements) which have all been shared in this book will be sufficient to give my readers that ‘faith’ which is required to follow the smarter less instinctive pathway which I have discovered for doing more pullups, chin-ups (or, in fact, any strength-endurance bodyweight exercise) in higher rep numbers.
The first rule of the method which I will share is that you only need to train once or twice a week. Training even once a week is sufficient to get you to around 1,000 reps if you build up properly under this training plan. And training twice a week will take you all the way to your maximum rep potential, if you are one of the few who wants to go to such training extremes. I mention this because there’s definitely a point where adding more training volume only allows you to do more and more reps, but it will not improve your muscle size, appearance, or even strength.
In fact, the generalised version of the training plan which I will now outline uses significantly less training time and training volume than the one I used when I was training to break the world record. But it will actually generate more muscle mass than my world record regime because of the increased focus on exercise variety, slower technique and more emphasised execution of exercises to generate controlled intensity.
Training more frequently than twice a week will have no added performance benefits using my training programme. So now that these principles have been highlighted let’s start from the very beginning and I shall outline a training plan which I have continued to use after breaking the chin-ups world record. It is a training plan that will work for anyone; ranging from those who cannot do a single pullup or chin-up to those who can do just a few reps. But it also works well for those who can already do many reps but would like to do even more!
All you have to do is start the training plan from the entry point which matches your current ability level and continue from there…
If you’d like to read the rest of the book, order your copy below! And if you’d like to make a direct donation (of any amount) to support The Garai Makaya Foundation & Documentary Film Project please use my fundraising event page.
The signed paperback book costs £19.99 + postage and the e-book costs £14.99 to pre-order. You can place your advance orders on the links below, which explain how to order based on your location and whether it’s a signed paperback or an e-book.
All the profits from my book sales will directly support The Garai Makaya Foundation & Documentary Film Project and a signed copy of the book will be sent to you as soon as it is published. I expect the book to be available early in 2021 and will keep you updated on the exact date as things progress.
The more advance orders I receive the better my publishing and promotional options are likely to be, so I really appreciate your support. Please complete the pre-order below. Thank you!
Pre-orders can be made using your PayPal account (if you have one) or using your credit/debit card (using the PayPal “guest checkout” option).
You can also pre-order the book via bank transfer (one-off direct debit).
All the pre-order payment options are accessible using the appropriate links below…
Pre-Order Signed Paperback (UK & Europe):
Order the book on PayPal (credit/debit payment). The book costs £19.99 +£5.99 postage (total payment £25.98).
Order the book & also make a £10 donation on PayPal (credit/debit payment). The book costs £19.99 +£5.99 postage +£10 donation (total payment £35.98).
Pre-Order Signed Paperback (USA & Rest of The World):
Order the book on PayPal (credit/debit payment). The book costs £19.99 +£15.99 postage (total payment £35.98).
Order the book & also make a £10 donation on PayPal (credit/debit payment). The book costs £19.99 +£15.99 postage +£10 donation (total payment £45.98).
Pre-Order E-Book Version (Global):
Order the e-book on PayPal (credit/debit payment). The e-book costs £14.99.
Order the book & also make a £10 donation on PayPal (credit/debit payment). The e-book costs £14.99 +£10 donation (total payment £24.99).
If you’d like to make a direct donation (of any amount) to this project please use the fundraising event page. Thank you!