These Pullups Are HARD!
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- Опубліковано 14 лис 2022
- Chest to bar pullups will humble you and build massive lats.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#calisthenics #pullups #bodybuilding - Навчання та стиль
These are brutally humbling, especially full ROM.
Big time, it's even challenging to calisthenics athletes!
my brother used to do ONLY wide grip, got to 100 pounds for sets of 8, not clavicle to bar tho
@@yussefcheaitou Your bro is strong AF man sheesh
@@AlexLeonidas What if I can't get chest to bar? (I'm OK at bodyweight pullups, but only chin above)
I approve this message
As a weighted pullup enjoyer, the humbling effect is real
Then God says:
@Max Halmen chad
@Marco Feldman I will approve bom when stops talking about optimal bros every 3 seconds
@Max Halmen sleep is killing your gains >:p
Couple of pullups done in the making of this video 😁
shut up
Yeah, I am guessing the form breaks after 3 reps.
This video is SO good, Alex! This is one of my all-time favorite variations. The first time I did them, I actually got an intense lat cramp... something I had never experienced before. It's such a killer move for the scap retractors and depressors as well. Awesome form with these and btw your back is looking INSANE! 💪
K BOGES ❤️
@@tanzilhossain2693 🙏
Much love, Kyle! As a calisthenics enjoyer, I'm not surprised you love these. It seems all the top guys I talk to report the same thing, insane lat cramps. Absolutely, when done correctly it builds tremendous mobility/control and is overall solid for mass. Wish I started doing these sooner, as the back gains keep coming! 💯
AlphaDestiny x K Boges interview when?? That would honestly be an amazing conversation. Love both your work!
K Boges in the house
The most slept on exercise imo. I’ve been doing pull-ups for years and gained incredible arm and back gains. This year specifically, I’ve been doing nothing but wide grip pull-ups chest to bar and I can say yes this movement will get you right for sure. Keep spreading the good gems coach 👌
Now that's what I'm talking about 👌
Damn bro you are jacked af
@@AlexLeonidas that dui clean fam 🥶
Agreed. Ppl always talk about how effective pullups are for back but they're just as effective for arms.
I'm not strong enough to do actual pull ups with these, but I do lat pulldowns using this exact range of motion. Since I started doing them, I've been able to move up with my weighted chins by 15 pounds recently. They work the upper back very well, especially the teres and romboids if you incorporate the deadhang. They're also great for stretching out the lats and back.
Agreed!
Same man!
Yep pulldowns greatly increase pullup strength, I highly recommend them for someone who cant do pullups yet.
dude your back is MASSIVE it keeps getting better and better. I remember thinking “woah thats a huge back” during your old weighted calisthenics vids but now you’re on a whole new level
You becoming more and more like a old school strongman each day that passes
Honored to be compared!
@@AlexLeonidas even the hair is on point !
Man I neglected pullups for a long time but after seeing your progress from bench and pullups a while back I started hitting them hard. There's something about Rows that I've always liked but I can't deny, pullups did crazy things for my back!!
Awesome man!!
You actually made me start pullups a while back, before I used to ignore them since I wasn't any good. But you convinced me to do them and now they're my main back excercise (weighted) and I even achieved a 1 arm chin up this summer when I was on a cut.
Well done man, that's a top 1% feat!!
Started doing clavical pull ups last week when I saw a video from Peter Khatcerian. My lats never felt so sore after training. The movement feels incredible.
Pete's old school back training advice is top notch!
Not surprised that your lats were mad sore, this used to be a common sentiment 💯
what grip did you use?
That back! Your efforts ain’t going unnoticed bro 💪
I haven’t watched your videos in years. You look massive now. It’s very clear you’ve been disciplined. Great work bro.
Damn. This was exactly what I was hoping for. Looking to really focus on all my back work for a few months
I'm 1.5 years into my training. Used to weight lift in uni, stopped and lost a lot, went back to working out after being inspired by my best friend who started calisthenics. He told me the greatest thing you could have is a pull up bar and after 1.5 years I love being on that bar. Pull-ups are an addicting exercise and seeing where you're at today is so hype it makes me want to cry. I hope to be like you one day, a man with years of training behind him and the strength to prove it.
I’ve watched your videos late into my wrestling years and used the cheat rows and rack pulls in my training. It brought my traps to some insane levels and my pulling strength damn near pulled everyone’s shoulder out of their socket.
Now I occasionally see what info you’re putting out and almost every time we happen to be on the same page haha. Your old videos bout social things too made me into a better young man day to day. Thank you Alex!
What a coincidence I was just watching one of your videos. I always get interested in training again and I start watching your stuff like crazy. I honestly think there isn't a topic that you didn't cover.
There's always more to cover but you certainly have everything you need over here!
Keep training hard & learning homie 💪🏻
Great video!
I started doing these pull ups 3 months ago and the difference is immense. I recommend everybody to try it out!!
Best fitness channel. Old school young dude. 💪🏻 them pull-ups good money!
mustache looking awesome Alex! keep up the good work! love your videos and i have learned alot from you!
this is such a great movement to do on an assisted pull up machine when you are a beginner. many novices will not be able to do 10-20 reps of this exercise with their body weight, particularly if they enter fitness heavy. doing this movement exactly as shown with a little help is the best way to make progress in that movement.
novices?? it would probably take several years of serious training to rep these for multiple sets.
Been preaching these for the longest time man they are absolutely key. I’ve done a 4 plate chin to bar and 30 rep standard pull up yet doing more than 12 of these bodyweight alone is extremely tough
Before going to the gym I did like bodyweight pullups for years and my lats and back was already huge before evening setting a foot in the gym. Pullups are the truth and you dont even need to rush adding weights. Focus on perfecting the form, slow and controlled. If you do full ROM, slow negative and chest to bar getting over 10 isn't easy and can sustain you for years.
I’ve been doing slow negatives for some months now and it’s been a game changer for me. I feel it much more in every exercise. It’s crazy on my bis and tris when doing curls and extensions/push downs.
Alex, your back really has come around in the recent years. I am not actively watching your videos anymore currently but you started me on my fitness journey with the mindset of challenging orthodoxy and I will always be gratefull for that. Much love brother.
I started doing 100 pull ups a day around 2 months ago. I can now get 100 pull ups in around 10 minutes. I did 100 WIDE ones today. I'm gonna start doing chest to bar ones now.
Always love your takes and videos man been supporting for years
Facts! Clavicle Pullups are the key to a killer back. Especially when you can start doing them weighted 💪
You already know bro! 💪
You never see these in gyms anymore. The hard stuff works! I built big lats before ever touching a barbell or dumbbell and pull ups are the reason. Great tips!
Tell em Dom!
@@AlexLeonidas I'm training with pro bodybuilder Maria Flores. I asked her for advice on building up the lower lats. She recommended heavy rack pulls. I will definitely be adding this style pull up and rack pulls in the routine. 🤜🤛
@@DNO_Fitness what other tips has she gave you
@@shrexyboi1850 include at least one unilateral rowing movement (dumbell, machine, cable). Control the eccentric and use a ROM that lets you feel a stretch before reversing the movement. Flex the lat hard for a second with your elbow as far back as possible for a second then repeat.
Back is looking absolutely phenomenal my guy 👌🏽
GREAT JOB BREAKING DOWN THE PULL UP BAR PROTOCOL. REST IN PEACE, FRANCO, COLUMBO. KEEP DOING YOUR THING COACH. GODSPEED &HAPPY THANKSGIVING.
Damn that form is impeccable. Awesome work!
Man Franco was a beast. Great video as always Alex.
You always have great content. I’ll be doing these Friday! Thanks man.
Enjoy man, they're something else!
Great video man. You are underrated youtuber man
Preciate you man
I like doing a mechanical drop set that goes like this :
Amrap wide grip with a pause at the top,rest 10-15 secs. amrap regular pullups with or without pause,rest another 10-15 secs. and finish with as many chins as possible.
Works like a charm on days that i want to hit a high effort session with minimal time
Alex, your channel and your example have shown me how valuable calisthenics are. All my compound lifts have increased quite a bit because I added in regular calisthenic work. I can squat, DL, and bench a lot of weight, but couldn't hope to climb a rope 10' 6 months ago. Now I can climb 25' without using my feet.
Wide Grip Pull Ups (3x8-15) is a MUST for me
Just managed to do this pull-up this week. Started with hangs in Sept. Very happy. For now I am holding the pull-up for a few seconds, which arching my back as hard as I can. Excited to see what happens over the next few weeks.
I agree
I love pull-ups with different grips for back and dips on parralell bars and straightbar for chest
Classic combo!
Awesome mate, solid pull ups
This dude is a beast!
I thought it was impressive enough when I saw multiple back-to-back extreme ROM and wide grip with perfect clavicle pullups being executed, then I looked down and saw that they were weighted too? Wow. impressive!
Damn bro. Back looking hugeeeeeee. Love the content
back looking crazy bro
freaking sweet vid brother!!
My man got the Bronson look going on 🫡💪🏻
Which Bronson?
@@tmmnago2722 Both
@@tmmnago2722 the Tom hardy version from the film Bronson. 😆
Very helpful, Alex. Thank you 🙌
Been doing these for a little bit, hoping i'll fix some weaknesses so i can get thst weighted pull up going
My left shoulder is acting funny for years, love to see some shoulder health vids💪🏽
Thanks for this man! Very helpful for my gain
Your back looks incredible, very inspiring!!
Honored to inspire Daniel, yours looks awesome too!
Yep your back Is massive too Daniel!
@@AlexLeonidas This is by far your best physique. How many pullups are you doing a week
I'm definitely gonna use these to get better at pull-ups, thanks!
the best channell!💙💙
Hey man just want to say thankyou, years ago I watched one of your videos and it's what started me on my fitness journey, I was 140 lbs skinny fat a couple years ago now I'm 175 with a six pack and full body gains from neck to legs.
175 still small bro how tall are u
Alex with the natty Tren back. You’ve reached a new tier of back Gains Alex!!! Insane brother
Your pull up strength is f@kin unreal .
Getting back into these the past few weeks. All I can say is....humbling!
Yes sir!! Working on these actually 💯💪🏼
Hey Alex, love the video. Would it be possible for you to do a video on behind the neck pull ups? I believe they might be the hardest variant of all time with a super wide grip.
Pull-ups and dips are honestly the best upper body exercises.
After years of doing lat pull downs, tried this one and dam it reallynis hitting the spot
Dude wtf that back Pose at the beginning is just unreal - I envy it, but it also motivates (even though you have great genetics) what is attainable natural. Also love Pull Ups, just started using the assisted even though I was able to do a few with good form, just to have more control. Great videos
Alex has never had great genetics and that’s exactly what made him.
I first watched him 7 years ago and he has tried and experimented with literally anything that involves weight/body weight, while being transparent and documenting the journey.
He has deleted some of his earlier videos, but he has been preaching the natural gospel since day 1 in an era where 16yos are blasting tren.
Alex bringing back the OG Alphadestiny 2016 look!
I love it
the stache looks sick on you brah. 💯💥
Alex for real got me wondering if he just reuploaded content from 2016 :D The shaved head with the stache hit the nostalgia
Kindly make a video on how we can get started with these
Sickening lat spread.
Looking freaky good bro!
Awesome video :)
Pull-ups are the best, I love them
Great video, I´m happy to watched it. Man, you got awsome back. Till now I always used to add weights, but it make sence what you talking about maybe it will be smarter to do it like you demonstrated in this video, need to try it.
Yo Alex man your backs freaking insane dude
Great video thanks for posting.
did my first 2 rep pullup neutral grip(strict full rom) at 85kg bw 21yo male...ya I'm a beginner..but not being able to do a single one at 75kg to 2 rep now. im happy. the things i did was rows. rows rows rows. i think ppl are over emphasizing lat development and always thinking abt lat width and not overall upper back thickness coz this is where the primary focus should be imo. I have now reached pendlay row (back almost horizontal and done from dead stop) with 1sec eccentric 60kg for 6 reps almost strict and i can see my traps and rhomboids responding really well ... that along with a superset of front sq and machine rows(mike isratel style full rom) and rdl (2 plate for 6 reps strict currently) has surely added thickness to my flat back. surely rookie nos but im a beginner with abt 9 months training (i know its a little long but first few months diet was off and sleep was not good and exercise selection was bad)
Nice, gonna focus on this variaton for a while!
Great video. Did these this morning. 3x14, 11,10 unweighted. Humbled but happy. I’ve got a foam pad on the ceiling to ensure I get full contraction. If my head doesn’t touch the pad that’s a fail and I stop. Makes it easy to judge progression.
That's actually very strong, well done Richard! Cool idea with the foam pad.
@@AlexLeonidas mate compared to you it’s not strong but for a non- lean 53 year old I’m happy. Love your work brother!
I will incorporate these starting this week. Thanks
Good move, enjoy the gains!
Great message
I've had chest-to-bar pullups as a priority in my programming for the last month or so. They are such a beast of an exercise, even with a shoulder width grip. I'll usually alternate between arched back and hollow body form. Both seem to hit my mid back and lats extremely well when you're getting your clavicle well over the bar. With that said, I can't do massive amounts of reps. Right now sets of 5-6 put me at 1-2 RIR and 5 sets of that 2-3x a week has been leaving me with some pretty sweet DOMS. I've even tried doing triples with 25# just to see how they feel (brutally hard at the moment, will come back to these later). Can't wait to see what happens in a year after emphasizing pullups. I rotate different grip widths and angles in as needed... too many pullups can definitely bother your tendons 😅
I'm working toward wide grip chest-to-bar pullups, but it's gonna be a grind. Thankfully that grind is worth it, completely. 💪
Thanks for sharing this awesome feedback! I can relate to a lot of what you're saying here.
I’m at your old strength at 206 bw , any tips that you can give ?
@@EVEN-ls9ic I'd say to stick with it consistently and find a volume that allows you to progress. I've been experimenting with EMOM sets as a way to get more total reps in with keeping a few reps in reserve per set. If you can add a small amount of weight for your pullups that might help as a different stimulus. Back when I couldn't do higher rep sets of pullups, doing lat pulldowns (strictly with little to no torso momentum) or machine work was a good supplement. You can also use those to focus on parts of the range of motion that you're struggling with.
Enjoy the journey, it's a worthwhile one. 👍
LETS GO NEW PULL UP VIDEO my favorite exercise
I do wide grip full ROM pullups in almost every upper body workout stacked with pendlay rows and my back is definitely my most developed muscle group save for my legs.
Love the durag bro
awsomme technique man, impressive!!
Love the stache
You are not lying that shit is next level
Great video!!! Thanku I'm doing these from now on!
I personally get even more of a lat contraction with one sided pulldowns and a lil side crunch in the end, but pull ups are definitely great too, especially for functional strength
Your back is insane Alex!
Thank you man!
The gains one could make doing Grease the Groove with this style are insane
Any prehab recommendations or tips for keeping the shoulders from getting testy? Other than pivoting pull up variations for a bit
Oh yeah it's great for greasing the groove since you will reach technical failure before 100% muscular failure.
Only thing I can say is to use as perfect form as possible, the stricter the safer, and a thumbless grip can potentially help if going very wide.
Hey Alpha could you make a video on fixing imbalances(lats, shoulders, etc?) would be really appreciated can’t really find a good video on it
Unilateral work, always starting with the weaker side, but consider doing more reps or even more sets with the weaker side (or fewer with the stronger side). It's that simple.
After months of being in plateau due to poor nutrition and programming, finally realizing this, broke my pull-ups stall and started gaining some back thickness. Frustrating I didn’t realize this things sooner, but I ain’t giving up now. I thought getting 2 plates on the vertical pull would be impossible, but I bet I can get somewhere next year. Thanks for all the motivation Alex💪
2 plates WILL happen, and much more. Keep at it brother 💪
hey bro how did you break your plateau ive been stuck at 11 pull ups for a while its frustrating
You will be huge if u eat enough and spam pull-ups every other day
@@justanaverageenjoyer8494 It was mostly eating more, I was in a deficit and didn’t even realize. Also got stronger at inverted rows and started doing lat pulldowns.
@@justanaverageenjoyer8494U still stuck or did u break the plateau?
Yo, ace video right here dude!
seems good, will try! thanks
Your back is impressive! I struggle especially with the middle and lower traps. What would be some exercises you would recommend in general?
thanks for the video. i've been thinking about doing pullups since doing pulldowns above my bodyweight have become a little difficult
dudes back gainz insane
His form... Impeccable !!
Never thought I'd be getting training advice from Bronson
Because of this video I’ve been pull up baring alll year…. Thank you.😎😎
Some people can do chin ups without too much arm activation but most struggle too, they’re not a great exercise until you’re strong enough or experienced enough to use and contract the back properly. Lots of other ways to isolate the back and get better contractions.
This is a very healthy and helpful video. I promise it works, do some every day if you can. Just some will turn to many.
Thank you 👍🏿💯