My Pull Day Workout
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- Опубліковано 28 вер 2024
- Hey everyone! Sorry for the delay in uploading any videos, I have been busy with clients, work and I am in the process of moving. Thank you for your patience!
Here is my pull day workout routine. Remember to always have good form, use added weight that is relevant to how much you can lift and use BODY weight only if you are are just starting out. It took me 2 years of solid body weight only calisthenics training to have the strength I do now to add weight to my routines. Have fun and let me know what you think down below in the comments!
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Music by:
Solo Da Master - I Put A Spell on You (Annie Lennox) Remix
- Derek Simnett, Certified Nutritional Practitioner (CNP)
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telling lots of people about you. you motivate me man. peace from Vancouver Island!
Thanks man. Where about do you live in Van Island? I am moving there this summer! Any good calisthenics/outdoor workout spots you know of?
I bet you're going to miss this park dude!
Ya, I really am. Hoping to find (or build!) something similar when I move.
You’ve inspired to get my butt back in shape. I’ve never worked out so hard until I watched this. Thank you so much! Keep em coming 🤙🏽
Any time I feel a bit like life is getting to me. Maybe I’m slipping on my routine or I’m just not feeling it. I watch these videos, the music with the creaking of that bar when Derek is hammering out muscle ups makes me feel a lot better. When I first saw these videos way back then I was in a bad spot in my life and it’s been amazing ever since. 🌱✌🏻🙏🏻
I'm 15 from BC aswell. I am about as lean as you were in the beginning and just want to say you are a huge inspiration for me. You keep it simple with no BS. Keep doing what you're doing. You're channel is an absolute gem amongst all alot of others that try to sell, trick or manipulate. Thanks. Also do you have any tips since I'm just starting out?
beast mode dude..your killing it..the subs will come, I can't see why theres not more.
Haha, it's okay. There is a lot of great stuff on UA-cam, my channel will grow in due time. If I did videos on why this celebrity is fat, or more click bait-ey type things I'm sure it would. I'm just going to keep doing me, it will happen. Thanks for the support.
+Simnett Nutrition to true bro..that's what I'm disliking about the fitness on UA-cam these days,everyone is complaining about everyone else and people feed on it.keep it up.
Yeah, I try to just put the blinders on. There is so much crap, people editing photos that are already on 'roids, bunk programs, so many sups. We can only be the best compared to ourselves.
+Simnett Nutrition love the attitude and love the music
thanks man
Good idea behind the workout. One thing to know:
For your big compund movements, I´d advice you to take longer resting periods. Try 2 mins between warm up sets and 3 mins between worksets. You will be able to put in a higher and more focused volume, without too much of muscle breakdown.
You already are utilizing progressive overloading, so the rest periods would be perfect.
Resting period in between endurcance movements (sarcoplasmic hypertrophy, aka. Pump) can vary anywhere from 30 secs to 1 minute.
Have a good day :)
Thanks man! I usually do rest longer between sets, but didn't include the "rest time" for the sake of video length. I'll be sure to mention that though in another video! I appreciate the tip.
Good content so far. I am waiting for more !
Your muscular endurance and overall conditioning are REALLY good man. To go through that many drop sets with three different grips with no rest..IMPRESSIVE
dude just stumbled across your channel. badass man!! keep it up. we train very similar. I'm borderline vegan, I'll do some eggs and sardines here and there but still mostly plant based. also, try this recipe post workout-
-I can pumpkin puree
-vanilla plant protein(vega tastes best)
-1 banana chopped up
- chopped walnuts
-cinamon
-spread on rice cake
anyways, keep it up and keep videos comin!
Yessss! we missed you, glad to see another motivational video Derek, i convince a small group of friends to train with me, your videos and your gains help me convinced them. Love your videos and as always your low key attitude, always refreshing.
Thanks man, keep up the good work.
Thanks man, I really appreciate it!
Jesse from breaking bad got in real good shape
HAha, I've had worse comparisons. Thanks!
Hahaha its true :D
Hey man, love the vids. What do you do for legs?? Could you make a video about that.
Still watching these today. Solid form and workouts! 💪
Nice one man, great effort!
Thank you friend! Great channel. Subbed for sure!
I don't like doing abs - stood there with a bulging six pack 😂😂
Haha, well it's true. But thank you. I rarely have an 'ab day', I prefer to work it into my workouts. A lot of it is having low body fat though. I see crackheads in town in the summer walking around shirtless with six packs. Lol.
I ❤️ u Simnet !!!
@@Simnettnutrition , Sad but true.
You kinda look like Ubbe from vikings. Good vid.
I really like how you don’t make us pay to see your workouts
Great Video, very motivational. Just starting out with the rings and pull ups etc - but great to see, you make it look so easy, thanks :)
That's great! You will be there before you know it. Just stay consistent and be patient. Thanks for the comment!
Nice honest video dude. Really great. Nice to see someone else's homemade workout. Keep it up and excel as I'm sure you will!
Thanks for the comment!
Wow you make some great videos even though your subscriber count isn't as much as some other guys. Keep up the good work man
the last day I also did 100 pushups and 100 pullups throughout the day :)
amazing body and workout! love it
Great channel
Thanks for checking it out!
45,000 views and 6 dislikes....you know your doing it right
Awesome, Derek! And really helpful 😊
Good work, Derek. Thanks for the video.
Thank you for watching!
Great video man! Keep it up! Subscribed!!
Awesome..... you just showed up in my feed.... subscribed now.... great workouts and info!!
Thanks Mark!
This was great thanks! Saw this right before I worked out in my office and decided to do this for today... covered in sweat. Cheers
Amazing! Love hearing that.
wow!! you really put in the work! Thanks
awesome videos
Thanks so much for the encouragement.
Thanks for the workout advice! Keep it up ✌🏼️
Thanks for the support :D
Watching some vintage simnettnutrition waiting for the next upload 😂😂😂
Yes i will try that.
Dang..... Serious BEASTMODE!!! WOW!! 👌
Awesome
What a nice place to work out men!
May nearest place to work out are ugly af! 😂
I just use my portable bar between my door sides.
Anyway, nice vid!
Good vibes men!
Unfortuntaly there is about 30 km of ocean between me and that pace now. Although I did recently find a beautiful new spot. At least you are doing it. Keep it up!
+Simnett Nutrition show us that new spot as soon as you can men!
ty!
I.T.B 1995 Sure thing!
Good work out Derek lookin swole!!!
Thank you! Working at it. :D
Great work!
wow you actually go back to the pull up drop after doing a few sets of all those other exercises, that's super intense.
Haha, yeah I do. Your body adapts. Sometimes I don't go for the full 50 lbs after, but I usually try! Thanks for the continued support.
Great Video, brother. You are an inspiration to those who want to build muscle with calisthenics/bodyweight exercises. I would like to ask you one thing though, How many times a week do you have "Pull days"? Once or twice? It would be great if you could share your workout routine for the whole week including your rest days. Thanks
Hey friend. I work out 6 days a week or so. It would look like this. Push/pull/legs/push/pull/legs. Sometimes legs only gets 1 day a week. Not recommending it, but my legs stay pretty proportional so I'm lucky. 15 years of soccer, hockey and skateboarding to thank for that. :D Thanks for the kind words.
great videos for the push / pull routines, thanks! Do you do any specific biceps / triceps on the respective days? I guess I come from more of a weights / bodybuilding style of push / pull. what are your thoughts? thanks again, got a lot out of the videos!
Awesome video!
Great video, you should start engaging yourself in nature more. Use nature itself to workout. Move logs, balance, bench rocks, etc. Itll keep you and the viewers entertained. Anyhow, nice work! Keep going man!
Haha I think you inspired him with this one. He made a video about it now.
wow super strong for a little guy !,awesome!
Your legs are actually insane!
Great stuff, man! Keep it coming :) Question: Do you do any stretching or mobility work, post-workout or on rest days?
I should do more stretching post workout, but I don't do much. I stretch a bit at home and use a roller or a lacrosse ball if I am extra stiff. But I generally feel pretty good. I always hang a bunch at the end of workouts and do a few key things to stretch my upper body. Legs I will stretch here and there. As far as mobility work? I run and play so much in the day... I would say I'm good. I want to get into Yoga... but am putting it off ;)
Simnett my brother from another mother
Haha, you know it. We are all brothers and sisters.
Found your channel a day ago and I've watched so many of your videos. You're very inspiring, I've wanted to go vegan for the past couple months but I can't due to my family. I'm still fairly young and live with my parents so I eat whatever they cook, they are opposed with me going vegan and I don't know what to do, any tips? Also, every how often do you workout and which day is pull/push? Thank you very much.
Hey! I'm glad you found my channel. Thanks for the ind words. Yes, it can be tough when your family isn't supportive. Just do your best and try and eat as much of the veggies they cook as possible and smaller amounts of meat. Hopefully they will soon just start cooking more veggies once you are eating them all. Depending on how receptive they are you could always just ask them to try and watch a documentary like Forks Over Knives, Hungry For Change, Vegucated or Fat Sick and Nearly Dead. It isn't easy though, just do your best. At least you have woken up and are aware.
As far as the workouts go. I usually do Push/Pull/Legs/Push/Pull. But whatever works for you, as long as you are consistent. Consistency is key to getting results. Total body workouts are great when you are just starting out. Try and do those like every other day if you are a beginner.
Thanks for the helpful feedback and the quick response. Looking forward to your new videos!
great staff man..thanks..
Thank you for checking it out!
"now ill take off 25 pounds. *cut*. now ill do a narrower grip." theres 50 on the belt bro. gotta watch that
you should do muscle ups with the push workout because they mostly use the same muscles
Cool, thanks.
yes and no , muscle ups use all muscles from the waist up so its relative
Missing summer in Vancouver ..
Looking ripped. I just bought a weighted vest which I'm going to start using.
Thank you! Weighted vests are so key. You can do so much with them. I hope to get one in the future. Go hard!
where is this place at?? I wish I had a gym in the forrest
Hey Simon - don’t you get a killer burn in the forearms/fingers with such little rest? After a few sets I can barely grip the bar anymore!
Can you post more videos like this?!
when should I start adding weight to my pullups? I can do 10 so far
hey man. great content. I wanna say that you are obviously left handed. most of the power coming from left side of your body right? :D
Nope right handed. I try and do lots with my left though to be more ambidextrous. I also broke my collar bone and separated my right shoulder (at the same time), so I tend to favour it a bit.
Hi Derek 😊 How often do you do leg, push and pull days?
Hi Derek, i am vegan and hard gainer. I do indoor rock climbing twice a week for minimum two hours each. But wanna workout too. How many days do u think I should workout? And how long each exercise?
If you can't yet do a pull up or chin up, how would you suggest getting started?
Erik Lundstrom do negative pull up/chin up instead.
google pull up progression.
Ever thought about aiming for a one arm pull up?
I would love to. It isn't something I train for but maybe in the future. It would be an amazing milestone. Do you think I need to be able to pull-up with double my body weight first?
I heard its the easier way to do it weighted.. I find it is a very inaccurate way to train it without extra weights!
+Simnett Nutrition yeah I imagine if you could do a pull up with double your body weight you would be able to do it
Try by just using two fingers on one hand. Or gripping a towel wrapped around the bar on one side.
Routine wise I was wondering how many times a week would you do the pull day workouts and push day workouts, it'd be nice to know since i'm a beginner, thanks
twice a week
Kan je ook eens laten zien wat je eet gedurende een hele week , van S morgens tot S avons .
cqn i just load a backpack for weighted calisthenics
Great videos
Thank you friend!
What shoes are you wearing been looking for some similar, cruelty free of course
sir. is the wide grip pull up easier than the close grip . please advise. thanks
do you have a video for legs "workout?"
9:00 gravity was just reversed
Simnett Nutrition how often would you do this kind ND of pull day each week? kind regards all the way from 💪
I usually work out 5-6 days a week. Try and hit the push twice and pull twice.
Simnett Nutrition thanks for quick reply only just starting my calisthenics journey but both yours and Chris heria's videos are a great help
So do you just alternate between pull and push days? For example: push day, rest day, pull day, rest day.
Thanks.
edit* : and then throw a cardio day in for good measure?
I'm gonna guess it's a 6 split, push day, pull day, leg day repeat, rest day ??
JC Fitness Could be. But don't you need more rest to build that sort of muscle?
JC fitness has it pretty spot on. It really depends on my work schedule and how I am feeling. But for the most part, its like that. Push, Pull, Legs, Push Pull, Rest, Repeat. I will often do a couple of the workouts at high intensity with less weight, and I come from a background of running, so I do that for fun a few days a week.
Pretty much!
Oh cool thanks a lot!
yes! I did 60 pull ups in total yesterday after watching this video - a variety of different widths. Awesome stuff!
HAha, I love that you are watching my vids. I've been onto you for a while now! I'm glad I inspired you. My favourite movement!
Simnett Nutrition yeah man your videos are quality dude! You've ignited my passion for pull ups, I'd normally do 3 sets of 10 and call it a day but was blasting them out yesterday and loving it 👍
Kalclash Fitness Ⓥ I try. I need to post more often though. Yah, on 'pull' days, half my workout is probably pull ups and chin ups of different variations. Let me know how it works out for you.
Nice ! lots of volume ! do you recover fine ?
My recovery is amazing.
How do you know when to progress with an exercise (like, add more weight)? I've always just made it harder when I finally manage 13 reps of the variation
If you can do 12 reps of an exercise with great form I would suggest adding weight!
How many days a week should I workout like this. I’m new to calisthenics.
Do you do any bicep isolation movement? Great video!
Where exactly is this park in Vancouver? I wanna find it
How long do you recommend jogging before workout?
How often are you doing your pull day?
I wil do this particular one once maybe twice per week. I will also do one that is a bit lighter once a week too.
how much rest time do you take between sets?
Sorry to msg you back after so long. It depends how I'm feeling. I try to keep them around 30-60 seconds. But If I'm doing drop sets, I go straight into the lighter weight.
I train bodyweight only since 3 1/2 years you give me an idea how i start it weighted :D thanks!
That is great! How is it working out?
Simnett Nutrition
Its okay but i am currently in a Fat burning state so i am on a caloric deficit.. cant say that i got bigger muscles yet but i can say it made me stronger for Muscle ups! ;)
LupoWolf That is great! It feels so good when you are strong for muscle ups. Thanks for the comment.
oh man that poor guy in the background 9:30 needs your help lol
Is this an accurate representation of your rep amount for each part of the circuit?
If you watch the video, each exercise I do I go until I cannot perform the exercise anymore with good form (especially with weights). I do not count reps, I just go until failure. If you like counting reps, do an exercise until the point of failure and count how many reps you did to get to that point and use that number as a rep count.
Simnett Nutrition Sorry, just didn't know if you was doing anything different just for time purposes, thank you for your reply
SquirrelSolitaire No problem. Happy to help. Maybe go until just near failure until you know how your body handles it. Thanks for your support!
le poní mucho color, shanti, shanti, om shanti
Is this a mantra?
Hi!, it is a joke :), but, it is like a mantra. You are probably a Pitta type, according to Ayurveda. Pitta types need to keep "cold mind", because often they suffer imbalance when there is so much exercise or a lot of hot or both. Namasté :D
Interesting. Anytime I have ever dug into it I have always been labeled as Vata dominant prakriti, but Pitta secondary. Good assessment. Thanks for your comment.
I said difficult to do pull ups.
How often do you train a pull workout per week?
my week usually goes like: push/pull/legs/push/pull/rest then repeat. So probably twice. I go pretty hard but I also built myself up to this point by doing body weight calisthenics exercises for two years solid. I also recover pretty fast... must be the god damn vegetables, haha.
+Simnett Nutrition nice!! ;) yeah i heard that vegans recover pretty fast! Yeah i will maybe start a similar split! Thank you :-)
It is actually incredible how fast I recover. Let me know how it goes!
Simnett Nutrition Ok ;)
your body is only calisthenics or hava gym also
It's all calisthenics but as you can see he adds weight to his calisthenics.
Just build that stuff in your garden dude!!????
I guess you haven't seen my recent videos.
you look like a mix of Ryan Gosling and Ryan Reynolds lol
I've ben called MUCH worse. Haha, you should stick around!
red nose? are you cold derek ahah :)
do more full day of eating videos.....
Okay, I will try to do more of these. My food is always just so plain though, I feel like people wouldn't care to see a bunch of yams/greens and chickpeas on a plate. Haha, but I will. Thank you.
+Simnett Nutrition Thanks mate. I love to see what other vegans eat, so that I can improve my diet plan.
Don't forget to mention the amount of calories you intake in a day.
Do you always skip leg day? #pencils
All kinds of gains :D
Really great workout, you've quickly become one of my favorite channels. Keep grindin'
Thanks so much! That is great motivation for me to keep at it.
Grpe yes!!
i guess Im asking the wrong place but does someone know of a tool to get back into an instagram account??
I somehow lost my account password. I love any tricks you can give me
@Talon August instablaster ;)
@Russell Duke i really appreciate your reply. I got to the site on google and im in the hacking process atm.
I see it takes quite some time so I will reply here later when my account password hopefully is recovered.
Dang..... Serious BEASTMODE!!! WOW!! 👌
My new favourite fitness channel on youtube. Youre workouts are awesome and the fact youre vegan just makes it better. Represent brother!
Finally another Simnett video. I can't believe why you only have 3000 subs but you will get there bro. This channel has got legs! Keep up the great work
Thanks so much!
ManhattanStory daaamn that's crazy to think he now has like 100k
122k lol
158k
1 year later. 177k
Derek, you totally amaze me! Some of the moves you do look impossible! I'll never be able to come close to what you do but, you motivate this old guy to at least do what I can. Body weight exercises interest me most. Due to back and knee injuries, barbells etc. are out of the question. Thanks for posting!
Thanks for the comments! I know we've talked since this one, but I appreciate it. :D Glad you are keeping active.
Lol seriously though Simnett Nutrition is a boss, this is THE most informative channel for someone like me who's very active but also an ethical-eater!
Amazing! I am glad you like it. Thanks for the comment. More content coming soon!
inspirational man
Thank you brother. Hearing I inspire people motivates me so much.
Nice video sir yyaahhoo im getting more motivated give me some 1 push my video sir.