How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)
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- Опубліковано 11 тра 2024
- Pullups are generally one of the most difficult exercises to master. In fact, most individuals have yet to even achieve their first pull up. And for those who have, they’ll then often struggle to increase reps on pullups. Although you’ve probably already tried a few things to help increase pullup strength or achieve your first ever pull-up, the truth is that most people simply use the wrong approaches when it comes to how to improve pullups. In this video though, I’ll show you what research indicates are the most effective steps and routines to achieving your first pull-up and then how to increase pullups into the double digits in the fastest way possible.
The first thing you need to do to increase reps on pullups is focus on strengthening the prime movers involved. The first exercise will be the scapular pull-ups, which targets the lower traps. For this, simply hang from a bar, relax your shoulders down and away from your ears, and then pull your body up without allowing your elbows to bend with a slight pause at the top. Next will be the kneeling lat pulldown, which primarily strengthens the lats and the core, as well as the biceps. Theoretically, this exercise provides the best strength transference to your pull-up given the similarly of both movements in terms of muscle activation patterns and is therefore essential that we include it here.
Next, we’re going to use the inverted row to further increase pullup strength by strengthening the pulling strength of your lats, core, and arms but to also emphasize the mid-traps a little more. For this, simply hang from a bar with your legs extended on the ground and pull up until your chest just about reaches the bar. Then, you’ll want to progress this overtime by simply lowering the bar and/or elevating your feet to get your body more horizontal.
To really improve pullups, we want to get some actual pull-up training in to neurologically get better at the movement itself. If you’re unable to do a pull-up or just can’t do very many, you’ll have to first use alternative exercises to accomplish this. And the first exercise we’ll use for this purpose is the banded pull-up, which I’d highly recommend incorporating since it’s the closest exercise to the pull-up itself. The second exercise will be the negative pull-ups. These help with strengthening the eccentric portion of the pull-up and to also just get you more comfortable with feeling what it’s like to control your bodyweight against gravity. You’ll want to try to work up to a 30 second descent, which will translate to huge strength gains in your actual pullups.
To sum it all up for you, here’s the overall action plan designed to take you to your first pull-up, then to your first 10-12 pull-ups, and then to your first weighted pull-up and beyond:
Step 1: Getting to 10-12 Pull-Ups Straight
Perform & Progress The Following 2x/week:
Scapular Pull-Ups: 3 sets of 10-15 reps
Banded Pull-Ups: 3 sets of 6-12 reps
Kneeling Lat Pulldowns: 3 sets of 10-15 reps
Inverted Row: 3 sets of 8-12 reps (LOWER ANGLE OVERTIME)
Pull-Up Negatives: 2-3 sets (WORK UP TO 30S DESCENT)
*Add 2 “max pull-up” sets to the beginning of these workouts and also to 1-2 of your other weights workouts during the week
Step 2: Progression
Perform weighted pull-ups 2x/week (on one day, use a pull-up variation) for 3-4 sets of 6-10 reps.
Start with 2.5-5lbs additional weight, then continue adding 2.5-5lbs more once you can successfully complete 3-4 sets of 10 reps with previous weight.
Take a pull-ups “deload” or “easy” week after every 4 weeks.
Hopefully you can see that by applying the right science and the proper steps into your weekly routine, you’ll be able to experience significantly faster results when it comes to how to increase pullups. And for a step-by-step science-based program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them overtime such that you can break through plateaus and pack on size and strength in the most effective way possible, then take the analysis quiz below to discover which approach is best for your body:
builtwithscience.com/bws-free...
Filmed by: Bruno Martin Del Campo
MUSIC:
Music by Ryan Little - Keep Quiet - thmatc.co/?l=1A891A6B
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Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers!
Jeremy Ethier I cant do a pull up or a tricep dip
Supar video bro I am from in india
Benchpress
Proper form for Romanian Deadline and Bulgarian split squats
Rdl
I am 73 yr old woman and I do banded pull-ups, inverted and some negative pull-ups every week. But this schedule will really help me get to be able to do them without assistance. When I was 60 I could do 6. Want to get back there and more. Thanks.
Great job keep at it
GILF STATUS
@@Pravuz omg
@@Pravuz bruh💀
@@Pravuz 🤣🤣🤣🤣😭😭😭
At age 38 and with a busted elbow, I finally achieved my first 10 pullup set thanks largely to this video. Ethier for ever!
I am currently doing it...will it really help?
Legend
How long it took?
Awesome 💪🏾
Aaron Richards that’s hope for me. I need to do at least three to pass the ist in the marine corps! I can do one
2:20 - Scapular Pull-Ups
3:06 - Kneeling Lat Pulldowns
4:30 - Inverted Row
5:30 - Banded Pull-Ups
6:13 - Negative Pull-Ups
6:40 - Sum up of the exercises
Why this comment has no like !
Thanks man you earned my 🧢
Thanks
king
Hey you droped this 👑
I did the exercise where you jump up and let yourself down slowly for about 2 months. I went from zero to three pull-ups. It works. 10 is my goal by the end of this year. Thanks for this video, Jeremy.
How many minutes and days a week did you do it for
How many can you do now
Those are called reverses
@@maddoxdavidson1403 no those are called negative pull-ups buddy
I hope you reach your goal my man. I'm going to set the same goal now
When I was a fatty I couldn't do a single rep. After I lost about 130 pounds I remember finally doing one for the first time. That was incredible.
one does not simply lose or gain 130 pounds
Amazing :)
How much can you achieve today ?
@@juliusx1 he didnt say it was simple
nice man
I’m not even 130 pounds
The thing is i forget all this before my training
Try writing it on a notebook or your phone, I had the same problem until I thought in that solution. In fact I bought the notebooks in which you can write and then scan it with your phone.
Make a Playlist and download important videos on your phone, that's how I do it, and it helps a lot.
It’s not like your watching this from a DVD player lol. Take your phone with you at the gym I guess.
Get google sheets and write them down there with reps and weight
Gustavo Joris no
the "what the f*ck" part was the most accurate lol
Underrated lol
😂😂😂
Lmao happens everytime when you go to do a pull-up and like wtf why can't I.. what ..
@@classiboy1904 same for push ups
true 😅
I never normally never comment but this helped me go from 0 to 2 in a few WEEKS. I have been training my back since before I can remember but when i started to implement the kneeling lat pull downs and scap pulls, I saw tremendous improvement. If you need to get your reps up and fast, incorporate what he says into your workout schedule and you will see results.
😏mine 18
ua-cam.com/video/pEdFSjd2Fvw/v-deo.html
How many can you fo now after 1 year
timestamps
2:20 ex 1 Scapular Pull-Ups
3:05 ex 2 Kneeling Lat Pull-Downs
4:20 ex 3 Inverted Row
5:28 ex 4 Banded Pull-Ups
6:10 ex 5 Negative Pull-Ups
Edit: summary 6:41
Thank you so much
Pin dis
ReadyTestAndRating THANK YOU
i love you
@@dr.senkihazi @Jeremy pin this please.
Don't stop when you're tired,stop when you're done."johnny sins"
😂😂
Okeh
legend
@@jackbard2623 lol
Dont you think it Sounds a little like...
For the 3 or something people seeing this, do not give up man, I have been working for an year on doing just one pull up and today I finally did my first 10 pull ups.
I started out with barely being able to do 5 push ups and made my way up to doing the 100 push ups a day back in summer of 2020. I did try doing pull ups.
After about 5 months I went out with a friend that was able to do 5-10 pull ups and when I tried i couldn't even come close to doing 1 rep.
I began working hard and I really wanted to be as good as that friend. 3 months before my first pull up I wanted to prove to my dad that I'm serious and I can achive a goal.
I bought a resistance band (35kg) and i could barely do 3 reps with it.
After a couple of week of doing pull ups with the resistance band I just grabbed a bar and did a pull up with no problem.
But I wasn't able to do more than one.
I continued to work and after a couple more weeks of doing abs work out, push ups and pull ups (with resistance band) I was able to do 2 pull ups (doing them for normal reps, even tho my record was 5 and I couldn't do more than it.)
After doing 2 reps of 10 sets every day for like 3-4 days I was able to do 3 reps of 10 sets and after 4-5 days ofthat I'm able to do 5 reps of 10 sets.
Today I finally achived my goal of 10 pull ups (the other goal is a muscle up, but that would be a lot harder)
So don't give up. Trust me. You got this.
Really inspiring, thanks! Just started calisthenics and I'm seeing progress every week. How long do you think it took you to get from 0-10?
@@oscareguia3971 took me about 2 years of training. Once you get the first one out of the way just do small sets of 1-2 reps with little rest like 20 sec between sets
@@solid7486 sounds good, thanks!
Maaa MAn!
Thanks for sharing your experience, it’s truly inspiring. After working for few months, I managed to get 1 now, I will continue to work towards 10. I’m 47 now. Cheers 🎉
My dude Jeremy! I watched this video almost 2 months ago and i could only do 1 proper pullup with correct form and 2 more but incorrect form. Been doing those negatives and scapular pullups 2x a week and now i could do 5 pullups with proper form! You are by far the best of the best here in youtube!
Ive been watching other pullups from other channels but i just couldnt add more pullups. Your detailed explaination of doing pullups especially the 2 phases of pullups and pulling shoulders back and down made a huge difference! Thanks Jeremy!
It's truly incredible how we get all this insight and research-backed information for free. It's no wonder you've continued to grow and help so many people in the process. Many thanks
the beauty of the 21st century
Sometimes you still have to be careful with the research. It isn’t always right.
he gets paid more than u can imagin
@@MM-MLT well this is bodyscience so should be easy to confirm if it works or not.
Jeremy i achieved my first pull up today after training 2x per week for nearly 3 weeks thanks a lot man youre the best fitness youtuber
What did you do bro i have military test after 2 years
@@MohamedHossam-qd4wv Liar
@@Memesdotcom liar? Its said 2 years apart therefore it has intention to join.
Well .. just loved how he points out the studies that gives him the foundation
Hey man. I just wanted to reach out and let you know that I did this pull up workout during my back days (twice a week, plus meadows rows and misc bicep stuff) and on the 6th back day, 3 weeks in, I got my first pull up without a band. Very good content here. Thanks Jeremy, keep it up
This video is complete, easy to understand, and makes pull-ups accessible to anyone willing to put in the work. I’ve watched and read a lot on pull-up improvement, and this is the BEST video outlining an achievable program, supported by science, for pull-up improvement.
This is just what i was looking for. Another awesome run through, cheers Jeremy.
It works
3 weeks of consistent training, I am able to do 2 pull ups in a row! I ran these routine 3 times a week without kneeling latpull tho.
Nice work !!!!
I've always been able to do 3 pull-ups in a row
@@TEMPOZ5127 really ive always known that nobody asked my g let the man enjoy his moment
@@dund614 ok
@@dund614 fr
I was very skeptical about following your content at first until I watched this video and decided to give it a try. In August 2020 I could barely get to 4 pull-ups. Now, January 2021, I am really pleased and happy to say I`ve gotten over 14 reps in a row just following the recommendations laid out in this workout! Thank you so much for providing such amazing tips and explanations for free to us, love from Brazil!
You’re a bot 💀
Wow, this was one of the best and most detailed fitness videos I have ever seen.
This was surprisingly informative. Like wow. Good Complex information delivered quickly and with very little extra/anecdotal “This is how I was wrong” for 5 min. The entire video was solid info.
Once a legend said that:start counting when it's hurts
Muhammad Ali🐐
It was Arnold
@@ivancolak8633 It was Ali
ua-cam.com/video/V2EfL1j4KYE/v-deo.html
I don't know who said it first, but my brother taught me that and I love him for it.
@@ivancolak8633 Arnold said in his speech that Muhammad Ali Said that
Your progression on strengthening the muscles needed for the pull up was very informative!!
Please create a video on workout schedules for over 60 year old men! Split or full body either way I can do both.
Very much appreciated this video and thanks for hearing my suggestion.
Its all about wether a good-looking woman is watching, with one I can do 15, without I can do 8
15 but funky form
lol underrated comment
If i was doing pull ups (i suck at them lol) and then a girl looked at me, i would get off the bar and start doing 30 push ups in a row, cause, ot looks more impressive than doing seeing a guy doing 3 pull ups
:-))) on point !
😂😂
"Is your pull-out game weak?"
Me: look at my 6 kids
Me: no its not (closes the video)
@@nelegion9596 LMFAO thanks for the laugh sir.
Simion Alexandru it is cause you have 6 kids
@@TheKillerMB1 So this is why my wife put me on this video ?
Simion Alexandru obviously
Thank god..I thought I was the only idiot left in the world with 6 kids. We can do this...can't we?
I can finally do 5 to 6 proper pull ups thanks to this workout. Thank you so much.
In addition to this workout I also worked on improving my forearm strength with dead hangs and reverse curls which have contributed to better pull ups and heavier deadlifts.
Increasing strength in forearms helps with lots of exercises💯
i can do 80
@@Unknown-xe6ni I can do 135
@@beepboop6199 damn bro keep going don't stop !
I love how many studies you site for this. As a woman with a 5 pull up max, and seriously struggling to get more, I love it thank you!!
What I learned: 1. The importance of kneeling pull downs, an exercise I have never done. 2.The unique advantages of the inverted pull up, an exercise I rarely do because of the availability of a cable rowing station. 3. The inherent disadvantage of the assisted pull up machine, a favorite of mine with beginner clients. That's Jeremy's knowledge quality in his videos.
Ur videos are so amazing not only because of the editing and design, but you have STUDIES and FACTS that prove WHY we should be doing certain exercises. Thx for always making such informative and factually-backed videos :)
I was finally able to do one pull up this week after following most of your program with some modification due to lack of equipment. Thanks for the insight and the program schedule so that I know I wasn't pushing too hard or doing too little.
ua-cam.com/video/pEdFSjd2Fvw/v-deo.html
I am a physio and I just learned something new from you! Your work is great, and so accurate technically. I loved the ideas for such a basic activity like pull-up.💯
Just perfect. Giving all the information we really need without wasting a single second. You are amazing. Thank you.
Sweet! Just the overview to a stripped down calisthenics program I didn't realize I was looking for. Clear, concise, common sensical and research-based. Thanks!!!
After 3 weeks of following this workout twice a week, I did my first pull up today. All thanks to you @jeremy. Will continue till I get my 10
Any exercise that prevents others from using a squat rack is top priority in my book.
J 24 Just do your Curls in the squat rack and assert dominance
Tinky-Wimky lol
Tinky-Wimky Dom approves this message
With your butt on the bench surfing the net
This is the most perfect video I could ever find! It’s exactly what I was looking for and I am excited to push past my current 2 pull ups 😊
Good luck!
Did you get to 10?
@Aquahair Wax did you get better now? I currently do 6 sets with 5 reps each
@Aquahair Wax is it better to have a lot of sets with fewer repetition or a lot of repetitions and fewer sets
Dang girl
Good luck then
helpful and clear- i love how he shows the progression as well to more pullups and resting to not injure yourself
This how’s been the best video I’ve seen for pull ups by far 👏🏽 step by step instructions and diagrams
I was doing just negatives and a couple of months later I could easily do 12 clean pullups.
It took me a year to go from zero, to twelve, sort of similar situation.. Just kept trying 😂
What was your routine for doing negatives?
Right now I try to do 3 sets of 6 negatives and try and control myself to go down in 3 mississippi bc I found that somewhere online.
Arsenalfanatic09 you need to do about 10 sets of 10 in 3 minutes is my routine my pull-ups went from 1 to 9 in 3 weeks
@@arsenalfanatic0971 3 sets of max reps. Started with 5/4/3, then 6/5/4, etc. Then, when reached 10/10/10 in negatives I was able to do 3 normal pullups. After this it's the same progression, but with normal pullups. Good luck!
@@externalsubway hi,
What else did you do along with negative pullups?
I have started from today. Managed to do 2 negative in first rep.
Just wanted to thank you for your wise advice on pull-ups. I was struggling to to 3 series of five pull-ups (not even full but getting down to 3/4), never being able to go above that after many months.
By following your program, I unlocked my pull-ups. The scapular training really made the difference.
After 12 sessions, I am able now to do 3 series of 10 pull ups (3/4 descent), and I've validated 3 series of 7 pull ups (full movement). I'm planning to get to 3 x 10 (full move) in about 2 or 3 weeks.
So, this is definitively a video to watch and a method to apply.
Thank you so much, Jeremy! Today, at 40 years old, I achieved my first pull-up, and it's all thanks to your video. I started following your exercises just three weeks ago, doing them twice a week, and the progress has been astonishing. I never expected such rapid growth. My next goal is to hit 10 pull-ups. Appreciate your guidance!
You're great at explaining why the excercise is effective but it would help so much more to get in depth with form & show multiple angles of how the exercise is performed for longer time.
Exactly what I was looking for! I'm seeing major "newbie gains" in all aspects, and doing a pullup has always been my goal, with this i'm feeling confident ill be able to do 3x10 in no time! Thanks so much for this great video Jeremy
Bro seriously I’m about to be 22 in a few months and the difference between you and other fitness people is the science you actually have to backup behind this. Been looking for a method like this for a while I’m most defiantly going to go thru and definitely boost my confidence while in the process. Definitely earned a sub. 💪🏿
I haven't watched any Jeremy Ethier videos in like 2 years and seeing this now, he's clearly leaner than before. But the better part is that his citation & research game just leveled up!
Wow
Best EVER fitness demo I have EVER seen !
I’ll keep you in the loop
This is the most professional, interesting, well-researched, well-produced video I've ever seen. 10/10
6:47 for people who wants to see the exercise list
thank you good man
Thank you good samaritan
Here's a great pull up workout if you want to increase your pull ups in a matter of days ua-cam.com/video/t2s5fb7-S7g/v-deo.html
Or read the video description
Thanks man
Great! Thank you very much. I am facing shoulder surgery primarily from doing pull ups incorrectly (and I guess most lifting) pulling with my shoulders instead of the back. I am working on all of these excellent tips very lightly until I can get my shoulders fixed. Thanks Jeremy! Lois
Finally did my 1st pull up successfully after following your steps over 1 month.
Pull Ups are for sure the ones that helped me get my back muscle development and strength as for you! Great exercise for a bodyweight training!
Excellent video! Really appreciate the science behind each progression.
I’m 49 and after years of bad habits, finally got myself down to a healthy body weigh through diet and exercise. But I’ve always struggled with pull ups. I’m going to try your progressive training plan to work my way up my first pull up. I believe I can do it!
Hey how are you? Have you achieved it?
I can't imagine how much time you have spent on gathering the supporting information and that it makes total sense to a person like me. Kudos!
Thank you for all the info. I love watching your videos as you always explain it so well without wasting any time. Thanks again.
Hey Jeremy I've always been interested in the human flag, can you do a video on that? If not, maybe the Spoto presses?
u jacked weaboo
Agreed, fun movement I want to be able to do.
65-year-old man at my job can do this.... I hate him.
Jeremy does gym related stuff. Those are calisthenics movements. Just check UA-cam tutorials on them from calisthenics channels
@@Matt-gl8ov we wanna learn from jeremy...there's no kind of bs in his videos.
That’s a good one , broke my elbow 22 months ago &,after being told the arm won’t ever move again , I am ready to train slowly pull ups👍 it’ll go, I am sure :-)
You can do it man, don't give up!
Whoops! Encouragement!
You can do it men I am sure
Raym Janjua Most doctors aren’t physical therapists or nutritionists. Doctors are taught band-aid treatment when they don’t know how to handle something and therefore point you to the pharmaceutical department
Just started this routine a couple days ago. Lats and back are experiencing mad DOMS now. Thanks Jeremy
What is DOMS please?
@@johnnyrocker7495 delayed onset muscle soreness
basically the soreness you get the next day or few hours after exercise
Going to get on this routine today and should be pumping out pull-ups no problem in the near future. Thank you Jeremy.
Who else is watching this during quarantine without the necessary equipment?
You bet your bottom dollar
You have forest or park?
You can literally use a tree to do pull ups
@@gabrielsakodatellesbergami7744 Yeah you want muscle imbalances?
If I had dime for every time I heard that......I've have a dollar
Jeff Cavalier: Face Pulls
Jeremy Ethier: Scapula Pull Ups
Only one should be listened to, and doesnt deploy clickbait bizarre workout routines that arent needed whatsoever. This dude knows his stuff
@@davecom3 I don't think I've ever seen Jeff lift heavy. Weird.
@@davecom3 i hope you didnt mean jeff when you said that
@@TR.372 whys that weird and he does, just safe heavy not injury heavy
You’re all fools if you think Jeff from athlean x doesn’t know what he’s talking about.
Really, Jeremy and Athlean-X is basically everything you need for fitness information imo. Thanks for your content!
Jeremy, you just sold me with the Scapular Pullups, with everything else. Thank you
*Jeremy:* 30 seconds negative on pull ups.
*Me:* _ArE YoU HaViNg A LaUgH!?_
I love the concept of your channel 10k. WD.
@@Synophic wat
How did you do it
Ha.ha, I remembuh my fust beeyuh!
@@NzSumzN I'll tell you if you support the cause;) Nah, for real, just make comments early on videos that are either interesting, helpful or funny. 5.25k nice people subbed for that. I used to get 1k a month but I was on UA-cam all day and it was a lot of work.
When you make a comment on another youtuber's video to suggest an idea for a video but Jeremy pops up to fill you in...
Thanks man!
This video is perfect! It describes every exercise to do and exactly why it's better than other exercises using scientific studies to support it. Then it gives an exact workout regimen to do and summarizes the video at the end. Excellent content!
I came here to say thanks and add onto the testimonials here that the workout regime you provided really helped!!
I started this regime in May/June doing it once a week. In between the week I just tried to do eccentric/banded pull ups whenever I walked pass a pull up bar. I also do F45 4-5 times a week but mainly cardio.
It is now end September and I just achieved my first pull up!!! I’m beyond elated and would like to thank you and your tips and regime so much!!!!!
When I tried my first time, I literally did what happened at 0:04 I didn't expect pull ups to be so much harder then chin up....
Nice video!
2:06 - scapular pull-ups
3:06 - kneeling lat pull-downs
4:21 - inverted row
5:28 - banded pull-up
6:10 - negative pull-up
The best tutorial I've found yet. Thank you, I'm starting with your suggestions today.
Thanks for this vid bro. I’m gonna try this over the weekend cuz I looked stupid in weight training today. Literally could do everything except pull ups and chin ups.
something i noted when started doing pull ups, i needed a strong gripp, before everything
What helped me was pinching my shoulder blades together and trying to touch my chest to the bar, rather than raising my chin above it.
No matter how hard I try, I cannot get my chest to touch the bar. Though I can do 10+ good form pull-ups. Any suggestions?
@@Fjr1360 Hi. My chest doesn't actually touch the bar. I find that visualizing it however helps maintain form. My chest is out as I'm doing reps. Hope that helps.
@@Fjr1360 get a bigger chest
@@Fjr1360 Don't worry about it. Do what you're able to do and leave the extra flex for the gymnasts.
Thanks guys. Now I'm focusing on doing archer pull-ups.
These are great tips to start and then progress with improvement. I get pain in my left shoulder when i do pull-ups with wide grips, any suggestion, and also if you upload some videos on stretching .
Thank you. I will try these techniques. My flexing in school thanks to your knowledge.
Holy snap it worked. The workouts listed in this video helped me do ONE. Only one but it’s a start. Thank you Jeremy Ethier. 🙏
Gonna give this a go. Been stuck at that 3-6 pull up range for too long.
How did it do to u pal? Any progress so far?
@@AntiPWN69
A year ago, I couldn't do one. Now I can do 12, in my first set. What I did was, it's not really good advice, but I just kept trying. Many a time spent hanging from the bar just trying to get 1 rep. Just kept trying. Didn't care if people thought I looked daft either. Now I can touch my chest to the bar on every rep I do, without straining my neck over the bar.
@@AntiPWN69
If I want less than 12 reps now, I leg-hug a dumbbell, even a 12kg one will drop my reps.
I've just done this program down the gym today as I really need to up my pull up game. Can only do 2 strict pull ups at the moment. I have to say this is the most accessible and enjoyable program I've come across. I previously tried an app where it was just loads of sets of negative pull ups which got very tedious and exhausting. In contrast I am positive about your workout being effective and, most importantly, motivational. Thanks for sharing this content!
Your fitness results speak volumes about your commitment and dedication. Be proud of this ❤
[09:04]
STEP 1: GETTING TO 10-12 PULL-UPS STRAIGHT
PERFORM & PROGRESS THE FOLLOWING 2X/WEEK:
1.[02:07] Scapular Pull-Ups: 3 sets of 10-15 reps
2.[05:29] Banded Pull-Ups: 3 sets of 6-12 reps
3.[03:05] Kneeling Lat Pulldowns: 3 sets of 10-15 reps
4.[04:21] Inverted Row: 3 sets of 8-12 reps (LOWER ANGLE OVERTIME)
5.[06:10] Pull-Up Negatives: 2-3 sets (WORK UP TO 30S DESCENT)
*Add 2 ”max pull-up” sets to the beginning of these workouts and also 1-2 of your other weights workouts during the week
[09:10]
STEP 2: PROGRESSION
1. Perform weighted pull-ups 2x/week (on one day, use a pull-up variation) for 3-4 sets of 6-10 reps.
2. Start with 2.5-5lbs additional weight, then continue adding 2.5-5lbs more once you can successfully complete 3-4 sets of 10 reps with previous weight.
3. Take a pull-ups "deload" or "easy" week after every 4 weeks.
Dam i rather watch the whole video than read this essay of a comment
Love you man
Best😍
Thank you bro 😀!
If watching videos make us stronger, then I'm the strongest man in this world.
And i am strongest man in my world
You know what to change then:-)
*No I am*
Wow, this makes so much more sense! I realized that I've been lacking a lot of core stabilization in my technique. Hoping these will help me to achieve 5-10 reps!
watched about 3 or 4 other videos before this one which easily answered all my questions - great vid
That’s some great tips there Jeremy, thanks! Quick question - I struggle the most at the TOP part of the pull-up. Getting to a 90 deg-ish angle from full arm extension is ok for me, but completing the final half of the pull up to get my chest to the bar is a struggle. It goes the same for the banded pull up as well. I’m wondering if I should focus on any particular exercise to solve this “imbalance”?
At the beginning it was exactly me I've succeed this week to do a one chin_up but pull up it's still hard for me to do
Im just noticing about this channel. Good job bro!! Thanks for share all this information.
This man is extremely understanding and this particular video helped me get started! Thank you so much!
I've been going to the gym for 8 months. When I first started I could do 1 with difficulty. Now I can do 7:) This is the perfect video for me to get to a level where I add weight to my sets!
10,000 Subscribers With No Videos Challenge add lat pull downs and rows into your routine if you haven’t already. You’ll be doing 15/20 in no time
@@OkTr3y Exactly
I love this answer because this is more realistic. If people think they’re gonna get from 0-10 in weeks or couple months. Not likely.
@@Heathx15 If you implement a solid back workout it's possible within a couple months
Damiel Gårsted sure but it depends on where you’re at already too. If you can already do 3-4- even 5, then I wasn’t talking bout those people. I’m talking about people who legitimately can’t do any or maybe 1.
2:21 Scapular pull ups
3:05 Kneeling lat
4:22 inverted row
5:30 Banded pullup
6:08 Negative Pull ups
6:41 Routin
thanks for the tips and the data to support your video. Well Done! I will be back in a few weeks to share progress. right now I can do 3 pull ups but been stuck here for a while
WOW!!! Thanks!! I just liked it! This is the most in depth and complete analysis I have seen in helping me do pull ups....in which I can't do any yet. I was wasting my time on the sitting pull downs. The knee pull downs look like they make much more sense than the sitting pull downs..... and I'm gonna start doing those :D
im so glad i have jeremy and coach greg in my life
No offense, but a narcissistic roid junkie whos sells toast is the last person you should be listening to for fitness advice.
I was only about to do 1.5 pull-ups but now I’m able to get 4. Thanks for the help man.
This was a well organized, clearly conveyed, infornative presentation. Im psyched to give the plan a try. Thank you
Yes ! That’s it. My arms are fairly strong and I am quite lean so I was pretty shocked when I found out I couldn’t do more than just 5 or 6 pull ups. It was my traps that were underdeveloped not allowing me to complete the first part of the pull-up. Great video
today i did 9 pull ups , i will start weighted pull ups when i reach 13 clean perfect pull ups
this program is really working , 2 weeks ago i was doing 5 reps
Thought he said “if your pull out game..” at the beginning lmao
😂
My pull out game is weak.
Most informative video I've seen on improving pull up strength.
This is a pullup tutorial that is very beginner friendly. Very detailed for a 10 minute video💯