@@jksdo88 "genetics or steroids" is what people say to underestimate the work that is behind someone's fitness. All I see is someone who works out seriously, and looking as natural as anyone who works out seriously (and takes care of their nutrition and health properly) would.
@IM4N13 That spin doesn't really work lol. Nice try but not really🤭 My point is that people who form emotional attachments to people that they see on a screen(such as UA-cam)are often doing so because they lack real life connections with people in person outside of social media. Real life connections are one of the key things to being content and living a healthy life. Have a nice day 😊
I just turned 39 and I got some great advice from a guy who was the world pull-up champion, it helped me progress faster. He said if you can do say, 1 rep, after you finish it, do another rep and just go up as high as you can, maybe half way. Then do another as high as you can, probably a 1/4 rep. If you want you can do a 3rd partial, maybe just a few inches. Then let go. Each time I do it, my bonus partial reps get a little higher until I can add another full rep. Also I still use the orange pull-up assistance band. I think it's better that I can do 5 reps per set with that than over-straining to do only 1.
i'm going to caution everyone about full extension... pullups, bench press, shrugs, etc... doesn't matter... any exercise with a heavy load where your arms fully extend and by nature OVEREXTEND at the elbow, after many years and thousands of reps can cause sever damage in the elbow joint, i say always leave just a slight tiny bend and prevent that damage... for me it took over 20 years to materialize but it hurts like hell... just be more careful than i was
Been doing pull ups consistently for 3-4 years and for me personally, full lockout caused so many injuries. Stopping right before locking out has not only prevented injuries since, but now I can do pull ups all day everyday, and only feel soreness in my muscles, not my joints. I always do a dead hang on my last rep fully locked out and pull up into a static hold, but only on the last rep!
Maybe you were descending too quickly on the negative? If you come down too fast and too hard, I could see that putting stress on the elbow joints when they lock out. But a controlled negative shouldn't put much stress on the joints.
this guy took what i learned in months from the internet and put it into a compact video easy to understand the scapula pull is very important took me 6 months to learn about it. One thing he didn't say is that if you can do only 2 clean push-ups, and you can't get your chin over the bar that's fine do half reps until you can't do half reps do only scapula pulls and then hang until you can't hang no more that's how you train until failure and build muscle especially if you don't want a resistance band
I must compliment you on your ORAL quality of the video. Nothing worse than when the viewer is TRYING to hear what's being said while completely failing to do so. this video sounds amazing, the points were clear and you demonstrated with great technique. Excellent audio, thank you!!
I am 67 years young. I'm told ( well, alot of things) have your KNUCKLES UP. That has improved my chinups or pull ups. I have always disciplined myself to go all the way down. There is a chinup bar in my doorway- and it's NOT always for hanging clothes. Thanx!!
How refreshing to get some experienced and clear, quality advice from someone who obviously knows what he is talking about. Most important of all, in passing on knowledge and experience for the benefit of others and who, unlike some of the people who put exercise videos out, isn't in love with himself. First class.
I did all this instinctively years ago. It worked. I went from 0 to 10 reps. Negatives will get you to your first full rep. Resting a whole week between workouts or even 10 days is how i always reached my next record. When i reached 5-7 reps i started working out more, doing pull ups 3 times per week, but my rep count per series went down, every time i was able to do less! But long rests brought back all the strength and more. Don't wait more than 9-10 days though, or you'll get out of shape again. Band + also inclined pull ups to help reach the time under tension target.
I just want to add a point from the perspective of a 67 year old. That thing he shows with the band can be replicated at many levels, with wider, more stiff, stronger bands that give more assistance. I have the set from Wodfitters but there are a bunch of brands out there. I think almost anyone could do three sets of 10 pull-ups with their blue (most assistance) band. I started with the band that provides most assistance, moved on to the second level, and then the third. That is the middle level of their 5 band set. It still provides much more help than the thin band in this video. I have two more levels to go, and then back to unassisted pull-ups like I did when I was 30. If you literally can’t do a single unassisted pull-up, and the blue band is not enough help to get you to three sets of ten, you could put one foot in the blue band and one in the green. At some point the assistance is too much, and you can’t get down enough that your arms are straight. Using this system, literally anybody can increase their time under tension to three sets of 10.
The great thing about the bands is you can vary the amount that you are pushing down with your foot in the band to increase/decrease the resistance to full failure. Be careful going that far when you are going to step out of the band as it can tip you over backwards! :^P
Thank you for being straight to the point, and proving your goal is to help, not show off and give us a history lesson on the pull-up. (Like I have seen with YT influencer) your not an influencer, your a digital coach
That is a great video. I am trying to get back to my old strength, and have a long way to go. Pull ups are a depressing exercize to do, because the starting number is literally zero. You can't do even a single one. But, over time, you build up. Thank you. I'm still at a low single digit number, but getting better.
My friends still laugh when I remind them it took me 1 month and a half of doing negatives daily until I archieved my first pullup (at first It was just me falling from the top as I couldn't even control a single negative) while they could do 1 to 4. 3 years later I do 14 max, and in 1,5 months I do over 1100 pullups
LOVE this thank you Adam. I'm 67, mixing calisthenics and yoga. This makes BRILLIANT sense to me and explains why I'm not getting beyond 7 or 8 pullups (for the past 2 years). Rest days! Yes fabulous reminder. Will do. And the muscle up is a great incentive for me. Hugely appreciated. Al Chapman, England.
This really is a must see for beginners… i eventually did it in this fashion, after seeing dozens of videos to work it out… this video, as he says, is short and to the point… the best and most comprehensive video I’ve seen. (Started with a half pull up… a half! Doing 8 now before using the band for two extra and longer sets.)
At 86 1/2, I do two sets of assisted pullups twice a week. I used to do four sets, but that led to golfer's elbow. Because I have a torn rotator cuff and a torn bicep in my right arm and arthritis in both shoulders, and also because I'm far beyond an ideal weight for my 5'5 height (I'm 204 lbs), I step into the green 100 lb band by Shelter Fitness. On a good day I can do 14-15 pullups on the first set. The rest of my back routine consists of two sets of seated rows done with ankle straps around my wrists instead of handles to minimize bicep involvement to prevent a recurrence of golfer's elbow, using 83 lbs of Bodylastics resistance tubes anchored to a door, and, in the gym, seated cable rows 60 lbs for each hand, 13 reps and 55 lbs 13 reps. Finally, reverse flyes in the gym and band pull-aparts at home. I forgot to mention lat prayers with bands. The only way I could get better at pullups would be to lose a massive amount of weight and that is obviously a non-starter for me. I try to be happy that I've plateaued, slowing down the inevitable loss of muscle that comes with old age.
When I retired I started doing pull ups and push ups to failure alternating days with hill repeat cycling. Two years ago I could only do 3 pull ups. Now, my personal best is 65 full range of motion body weight pull ups in a row at age 61. It becomes cardio blood flow oxygenation at high reps. When I got stuck at 50 reps, I got past the plateau using a 20 lb weighted vest. I am now in maintenance mode, doing about 60 body weight pull ups in a row, 5 second arms shake, and 20 reps more in a second set, and push ups every other day. At my age, any reduction in effort results in loss of personal best numbers. If I ever decide to compete in pull up contests, I would build up again with the weighted vest. Unlike this video, I definitely don't talk/narrate when doing my sets since I am breathing hard to the point of hyper ventilation. One trick is to have zero grip tension at the top for the first 20-25 reps for micro rest blood recirculation and less bloodflow-restricting pump. I minimize the negative which is not great for mass training, but my goal is fatigue resistance, cardio, lactic acid signaling brain effects, mitochondrial biogenesis, and practical strength such as shoveling the entire driveway type activities. The last rep in a set might be a partial rep because otherwise you may not be pushing yourself to complete failure which appears to be one reason why I made steady gains. Stopping at mere discomfort is not enough.
@tupd Full range of motion non-stop, no hanging pauses either. The world record is 651 pull ups in a row. My numbers are only that dude's warm up. 65 is my personal best at age 61. Currently scaled back to maintenance mode at about 60 pull ups in a row. To ramp back up I would do more sets or go back to using my 20 lbs weighted vest.
When I was in university, I could barely do 2-3 pull-ups. I weighed 93kg / 174 cm height at 22 years old. I decided it was time to change for the better and started consistently training in the gym + street workout doing pull-ups, the dips and eventually muscle-ups. I am now 36 years old, 82 kg of weight. I can now do 25 full range pull-ups or 10 muscle-ups followed by 10 pull-ups. Consistency is key.
I’m 60, was yearning for numbers, and now strive to do only one pull up. 60 seconds full ROM up, hold, then another 60 seconds down. Over a dozen orthopedic surgeries, and the only time I’m not in chronic pain, is when working out. Sitting, relaxing, trying to sleep all hurts.
That's great to hear! I have also enjoyed the benefits of pull-ups. Namely, spinal decompression with gravity pulling me down when I just hang for an extended period. Moreover, my painful left shoulder that was bothering me all last year during goalkeeping training is now strong and pain-free. I have hypermobile joints and mild degenerative disc disease of the lumbar vertebrae. Otherwise healthy early 30s. I've put my body through a lot of abuse as an athlete and also avid street skateboarder (e.g., torn ACL with a successful reconstruction; bad ankle sprains; dislocated fingers). When I am your age, I hope to be okay. Your chronic pain is not cool. I hope you get more and more relief from working out and doing other positive things. When my left shoulder was painful last year, I asked my doctor for mild opiate painkillers on multiple occasions. They are addictive! Fortunately, I did not become an addict and seek out stronger stuff. I just wish I had discovered the benefits of pull-ups earlier. Want to know how I figured it out? One night around last Christmas I was stoned and energetic, so I decided to grab onto a wooden crossbeam (I am a tall guy so it was within reach) and I just held on. INSTANT RELIEF! Lower back pain relief. Then... I soon began to feel my painful left shoulder no longer hurt when I dove left, especially with an outsretched arm stopping a football/soccer ball traveling at 100+ km/h. In short, I am very satisfied and am glad you are doing well, Sir!
I am amazed at how quickly the human body can adapt. At 50 years old, for the first time ever I bought a pull-up bar. The first day I could not do a single full rep, but I was determined and did hundreds of partial reps and minutes just hanging there straining. The second day I was incredibly sore and recovered most of the day, but by the end of the day I could do several full reps of chin-ups. I know that a person can't grow very much muscle in two days, but that is long enough for the body to optimize the muscle it already has towards a different task.
Good morning Mr. Frater. I'm actually happy that I finished watching your video. After, multiple shoulder injuries, my pull-ups are weak at almost 45 years of age. I'm going to try your routine to see how it works out for me. Respect.
Great tutorial and tips. Used to crank out 15 pull-ups with no problem, then stopped training them for a while and can barely do 1 or 2 reps now. It’s the kind of exercise that if you don’t use it you will lose it, and lose it quickly! Gotta get after it again.
Excellent advice. I've been training for a year and came to the same conclusions. Negatives and dead hangs are huge for beginners. Dead hangs in particular can fix shoulder and spine issues, in addition to building grip strength. I also add a deload week once per month, where I don't exercise at all, in order to let the slower growing muscles catch up. Many people simply use less weight or do lower reps, but I think rest is undervalued by most of us. This will relieve some of the long term fatigue that you build up as you get stronger and become used to training.
A great video! I’ve been struggling with my pull-up training, as I can’t get more than four done, and already I saw some mistakes in my training. Definitely subscribing this channel!
Proper breath is equally important as good form. I believe it's often not mentioned in how to videos, but it's extremely important. There was a time when I was doing 4 - 5 sets of 50 -60 pushups, however when I really focused on using one breath per pushup it was a game changer. Using proper breath and form I couldn't do anywhere close to 50, 40, or even 30, as a matter of fact I'm just now reaching 15 per set, but they are so much more beneficial in terms of building strength.
me as a physiotherapist will give your video to some of my patients, very good explained amd most importantly, the things ur saying are medically cprrect, keep it up my g!
you guys need to stop seriously , if you want to improve yourself , don't seek validation from people , do it by yourself there's no need to beg for likes.
Im jealous. I hit a plateau at 12 reps. Been stuck there for years. Ive tried weighted pullups, negatives, etc. I certainly get stronger, but cant progress number of reps for the life of me.
@@beta_cygni1950try doing this pull-up workout twice a week, I bet by the end of the month things change for you. 10 sets of every minute on the minute, to failure every set.
@@beta_cygni1950 When I was younger I could always to 20+, so I have sort have got back to where I was although I have to work a lot harder. Main thing that has changed for me is wieghted pullups(20kg), getting to 1 medium band muscle up from 2 heavy ones and a lot of calisthenics, I have mostly stopped weight training. Also lost a fair bit of weight mainly on a caveman type of diet, basically no processed crap. I'm the same age as Antony.
For anyone reading this, during the jumping motion on the bar, be super careful about engaging the muscles, I actually dislocated my shoulder when jumping on the bar. It's very uncommon, but it can happen, and I don't consider myself a beginner at pull-ups and have done does jumping on the bar consistently over my training years when squeezing in the last pull-ups of my set.
My present chin up PR is 43. I am trying to get to 50 by my 67th birthday. I have tried doing chin ups only 3 days/week and it has not worked for me. On the contrary chin ups 6 days/week (in addition to other calesthenics) has been working for me. Typically I will do between 120 to 300 per day depending on whether I am going for volume or pushing to failure in each set (ranging from 10 to 40). If you have any suggestions that will help me get to 50 please advise. Thanks
1. You will never be "fully rested" with just 2 to 3 minutes after you had finished with your close to failure set. (when you train for STRENGTH you need to rest longer, 5-7 minutes) 2. Doing slow and controlled reps where you shouldn't control the movement is not going to help you build strength (e.g when going down in a pull up there is no point in doing it slow...) 3. No person can do a good form muscle up if their max is 10 pull ups, it's just not that easy and I learned this on myself and confirmed on my friends examples. I know it's different for everyone but I would say the minimum is around 15 clean pull ups for a somewhat clean muscle up... Now just to clarify something, not resting enough, controlling the movement where you don't need to control it and doing some other mistakes won't stop you form progressing especially in the beginning of your workout journey, but eventually, if you get to that level, it will become impossible to progress if you continue making the same mistakes over and over again. I would say the threshold is around 25 pull ups and 40 dips, after that you really need to take it more seriously and gain some actual knowledge. Now I know I'm no one to say someone is giving you wrong advice, but those who are already there know :)
When I was in my early 20's I could do a one arm pull-ups with either arm and many pull-ups with both arms (40-50 easily). The way I trained for one arm pull-ups was to stand on a box, use one arm to fully pull-up, then step off the box and try to prevent my arm from straightening out as I slowly lowered my body. After a few weeks I could stop the decent at different levels of the decent. After a few more weeks I could stop the decent and start pulling back up during part of the decent. I kept moving the stopping point down until I could pull back up from a fully straight arm.
I’m going to be trying this for sure. I haven’t spent any real time on doing an actual pull up. I have the desire so it will happen. Cheers from a 72 year old. I’m able to get 245 bench after 1 year 8 months of 5-6 days each week. Patience
I've been doing a lot of pullups over the past 2-3 years and this is EXACTLY how you progress. Amazing video! I used resistance band for like a year and also doing more tight grip chins before I moved over to wide pullups 15 months ago. The strength gains has been incredible on my pullups journey. But it takes time! :)
Same here. I can only conclude that muscle ups require some technique or skill that I don't have. lol Been lifting for thirty years, tried for a good decade to master the muscle up, but just can't do it. What really sucks is seeing skinny 14 year old girls do it with no problem. I guess some people just have the knack, and some don't.
@@LastBastian consistency and good programming is how you'll get there. You can make muscle-ups significantly easier with a sway and/or a kip (it follows a c-arc). The technique has 2 major parts: the first is about pulling at the right moment in the arc and the second is adjusting your grip to transition to from pull to push. With that said, I don't regard those kipping or swaying muscle-ups (the ones you see most often) as real ones. The path to strict muscle-ups involves majorly a pull. You can progress with your pull to a degree where you pull-to-chest, then pull-to-abdomen, and finally pull-to-hips. When you can pull to your hip, you've basically already done a muscle-up. Supposedly, you need to be able to get your pullup to a 1-rep-max of about x2 bodyweight (so if you weigh 150lb, you can aim to get to a weighted pullup of +150lb). Of course, developing that much pulling power takes a lot of time and training. But it can be done if your training routine focuses on building it. You'll meet plateaus as with any other lift, but you can overcome them! I can only do a weighted pullup of ~30% bodyweight, but I started with only being able to do +10%.
@@LastBastianIt is a completely different move. Watch him closely when he does it. The upper body swings backwards and up while the feet swing forwards and slightly up. If you’re trying to learn how to do them you do the same move but can kick your knees up to add momentum to make it a lot easier.
Another way to train toward that first pullup is to do a slooooow negative. Use a box or high step to get your chin to the bars. Step off and lower as slow as you can. Or use a bar (child's bar) that's already chin height. Grab the bar, transfer the weight to the hands, bend the knees and raise your feet. lower yourself the full range. No equipment except the bar if its about chin height.
For some people it's genetic thing. I do weighted squats and lunges 2 times a week, and you'd think I never do my legs. My upper body doesn't match my lower body at all
Adam if you roll your knuckles more over the bar, so that your knuckles are pointing at the sky on top center of the bar, you will harness much more of your power and get 30-50% more good reps in. Also helps on those last 2-3 reps when you go to burn out.
Great video Adam. I went out and purchased a Base Bar Pro since I don't trust the door frame pull up bars. Your advice has really helped me out. I was so focused on the number of reps and now I focus on the form.
If you can only do 3-5 reps I would recommend trying 1-2 reps daily under strict form and very controlled. Important you don't tax the muscles. Add another rep when it feels easy (might take 1-3 weeks) till you're up to 5. Then go back to 1-2 rep but add weight 5-10 lbs. If your muscles feel sore take a day off. I've gone from 4-5 reps to now 10 good ones. 44 years old, 6'5 230lbs.
I warm up before my fell rep body weight pullups. I do a set with a 1&1/8 inch band and a set with a 3/4 inch band. I set the band at belly button height across the J-hooks in a squat rack. The assisted warm up is a great time to dial in the scapular position and work on form and technique. Happy pulling, peeps!
Yeah, I disagree with the advice to use an elastic band for pull-up training. Using a box with leg assistance is far better. Even mo' better is using rings and simply set the rings at a height that allows you to work from the floor. Rings are also easier on the joints since the body will find the optimal hand position to perform the lift.
Love the drop set idea! "Right away come down from the bar, get on the band and hit a burn-out drop-set with the band." at 3:40. What me does is 'hop' on the last rep and do mini-bounces right near the bar (at the top of the rep). I squeeze out pain and tension from the last 'rep' which is really as many hops as I can do. But if one has the band, that's likely better since get the full range of the set. Cool! 💪💪
thanks man, nearly 1 MM views in and I'll say I've been in the gym past 4-weeks loving life and this will help my pull ups. I can do chin ups easily but the resistance band rec (obvious for a beginner in hindsight); appreciate the time brother. Stay blessed
The time under tension and full rom (esp. stretch position) will build muscle (not just specific strength), which you'll need about 1.2 - 1.6g per kg of body weight / day to do effectively. Going to failure will lengthen recovery time, going 3 reps from total failure will mean you can train again in 48 hours or so. That's for the average person, your milage may vary.
I started doing super slow exercises, getting as slow as I can, just like breathing exercises, boy it's freaking hard but the workout, it's something else, just the attention you start paying to everything, BECAUSE EVERYTHING HURTS TO A MAX, like the workout reaches the core all the way up to the brain and into the conception of the experience and the 'real idea' of all the internal parts into play, you feel yourself much deeper than just focusing on counting some reps and trying to hit high numbers, you then feel yourself way much in control and focused rather than just trying to run a marathon of numbers, you are walking a path of quality investment of your attention, because attention is the key element in controlling, adjusting and focusing on efficient and proper form every single time you invest in your path all the way to the last day, otherwise you waste some time, of course we learn all along but we must also take into account that stacking experience with everyday, every moment on the momentum of your entire growing life experience.
😮 excellent video. I learnt the importance of the negative just a couple of years ago and paused reps are the coolest things ever. Thanks for the reminder bro, keep rocking it 💪
Awesome video, thank you. I think I’m doing them too often. I do them most days and don’t seem to be making much progress. Will experiment with spacing it out with more recovery time
One of the best videos on pullups I’ve seen. Every country I went to work, I found a way to do pullups. I’m 68 and I do 4x2warmup/10x3tension pullups and I feel great👍🏼🤣Great body, great info son👍🏼Awesome video!!
Additionally if you dont have resistance band you can do leg assisted pull ups or chair/box assisted pull ups put a chair or box infront of you and use your leg to help you pull your self up you can adjust the amount of assist based on your level and you can also use low bar and just use your legs on ground and pull your self up you can adjust the assist of your leg and dont let your leg just work make sure you are using your upper body ofc hope this helps
At a skinny body weight of 178 at 6'1" I built up to a raw 375 raw 1 rep bench, and 315 for 6 reps, by hitting max tension twice a week and adding in a speed/explosive day when time permitted. Building up my max tension actually improved my mid (225) bench reps more than when I tried just training that weight for reps specifically. Your time under tension theory is interesting.
doing less than full range movements is also beneficial because you're filling the muscle with more blood instead of hanging at the bottom and resting. Any range of motion is beneficial.
Another mega cheat code for wide grip pull ups is using straps, they really improve your ability to get higher volume once your strength in your back is good, but your grip burns out. Also try keep tension through your entire body and keeping your core and legs tense so there are no power gaps. Hugely changed the game for me.
I'm curious, why would you not just train your grip then? Instead of adding straps? You can do finger isometrics to improve grip strength and endurance
@@tiagogreeve685 Because you're never going to be able to train your grip sufficiently to keep up with the strength your back has. Doesnt matter how strong your grip is, it will always be the first thing to go. And just because you're using straps, it doesnt take away all of the load on your grip, it just supports it, and enables you to get more bang for your buck from the whole pull-up exercise.
Short but full of really good information. You covered most of everything I try to cover with people working to increase (or start) pull-ups/chin-ups. No problem with that. But.. it would have been perfect if you could have made time to discuss pull-ups vs. chin-ups - or at least mention something about the difference. Either way, I will be recommending this video with my own short discussion about these two exercises.
Chin ups work more the biceps and upper trapezius while pull ups work more brachialis and lower traps. Usually people are stronger in chin ups. Not much more to say about chins vs pull ups
My latest theory on time/week (5:50) is wait until the muscle group no longer in pain. Meaning, when are my shoulders no longer sore? That is when the healing (muscle growth) is done. Hit the bars again. If me worked out soft one day, it's possible that 12 or 24 hours later, me no longer sore. But other times, after heavy cali session, me may need more than 48 hours before soreness dissipates.
Good education right here. I also agree with the emphasis on the point that to increase ability, it’s not important how many you can do right now but rather recognizing where you’re currently at and working from there.
Appreciate the video, the time. Genetics is a variable. Time under tension, we have to be mindful, but we take tension off the muscle when we lock out.
Short and straight to the point is what keeps us motivated. Don’t have time listening to those who go on rambling on and on….
💯
Adam you have an amazing physique . How do you stay so lean?
@@Frederm Insane genetics or steroids probably
@@jksdo88 DYEL, his body is very obtainable, he's lean not big. Years of training and you can look like this.
@@jksdo88 "genetics or steroids" is what people say to underestimate the work that is behind someone's fitness. All I see is someone who works out seriously, and looking as natural as anyone who works out seriously (and takes care of their nutrition and health properly) would.
No need to apologize for shortness. It is jam packed with great information and clearly communicated.
Seems like you've developed an emotional attachment to someone you don't even know. You ok?
@@Snk13_ty ???
@gregchristopfel8106 Umm Greg, don't pretend to be naive to what I said ok?
@@Snk13_tylet him love who he wants, u‘re like a jealous chick 😂
@IM4N13 That spin doesn't really work lol. Nice try but not really🤭 My point is that people who form emotional attachments to people that they see on a screen(such as UA-cam)are often doing so because they lack real life connections with people in person outside of social media. Real life connections are one of the key things to being content and living a healthy life. Have a nice day 😊
Adam! I did my first real pull up at 38 yo today.... your explanation was SO good. Thanks a lot man.
That's awesome! Good on ya!
keep
going
I just turned 39 and I got some great advice from a guy who was the world pull-up champion, it helped me progress faster. He said if you can do say, 1 rep, after you finish it, do another rep and just go up as high as you can, maybe half way. Then do another as high as you can, probably a 1/4 rep. If you want you can do a 3rd partial, maybe just a few inches. Then let go. Each time I do it, my bonus partial reps get a little higher until I can add another full rep.
Also I still use the orange pull-up assistance band. I think it's better that I can do 5 reps per set with that than over-straining to do only 1.
@@Durzo1259 so pretty much pull up to failure. I'll do it
@@Durzo1259 you sound super weak
i'm going to caution everyone about full extension... pullups, bench press, shrugs, etc... doesn't matter... any exercise with a heavy load where your arms fully extend and by nature OVEREXTEND at the elbow, after many years and thousands of reps can cause sever damage in the elbow joint, i say always leave just a slight tiny bend and prevent that damage... for me it took over 20 years to materialize but it hurts like hell... just be more careful than i was
Short and straight to the point is the best content, thanks for the tips.
Yes but yo mama 😮
Been doing pull ups consistently for 3-4 years and for me personally, full lockout caused so many injuries. Stopping right before locking out has not only prevented injuries since, but now I can do pull ups all day everyday, and only feel soreness in my muscles, not my joints. I always do a dead hang on my last rep fully locked out and pull up into a static hold, but only on the last rep!
Maybe you were descending too quickly on the negative? If you come down too fast and too hard, I could see that putting stress on the elbow joints when they lock out. But a controlled negative shouldn't put much stress on the joints.
this guy took what i learned in months from the internet and put it into a compact video easy to understand the scapula pull is very important took me 6 months to learn about it. One thing he didn't say is that if you can do only 2 clean push-ups, and you can't get your chin over the bar that's fine do half reps until you can't do half reps do only scapula pulls and then hang until you can't hang no more that's how you train until failure and build muscle especially if you don't want a resistance band
I must compliment you on your ORAL quality of the video. Nothing worse than when the viewer is TRYING to hear what's being said while completely failing to do so. this video sounds amazing, the points were clear and you demonstrated with great technique. Excellent audio, thank you!!
Wow! A workout video on UA-cam with a guy that actually knows what he’s talking about and gives great, simple advice. Bravo sir👏
I am 67 years young. I'm told ( well, alot of things) have your KNUCKLES UP. That has improved my chinups or pull ups. I have always disciplined myself to go all the way down. There is a chinup bar in my doorway- and it's NOT always for hanging clothes. Thanx!!
How refreshing to get some experienced and clear, quality advice from someone who obviously knows what he is talking about. Most important of all, in passing on knowledge and experience for the benefit of others and who, unlike some of the people who put exercise videos out, isn't in love with himself. First class.
I did all this instinctively years ago. It worked. I went from 0 to 10 reps.
Negatives will get you to your first full rep.
Resting a whole week between workouts or even 10 days is how i always reached my next record. When i reached 5-7 reps i started working out more, doing pull ups 3 times per week, but my rep count per series went down, every time i was able to do less! But long rests brought back all the strength and more.
Don't wait more than 9-10 days though, or you'll get out of shape again.
Band + also inclined pull ups to help reach the time under tension target.
agreed, great job, after I learned the 1 set to muscle failure, with good form, reps don't matter, just do it right! 😊
I just want to add a point from the perspective of a 67 year old. That thing he shows with the band can be replicated at many levels, with wider, more stiff, stronger bands that give more assistance. I have the set from Wodfitters but there are a bunch of brands out there. I think almost anyone could do three sets of 10 pull-ups with their blue (most assistance) band. I started with the band that provides most assistance, moved on to the second level, and then the third. That is the middle level of their 5 band set. It still provides much more help than the thin band in this video. I have two more levels to go, and then back to unassisted pull-ups like I did when I was 30. If you literally can’t do a single unassisted pull-up, and the blue band is not enough help to get you to three sets of ten, you could put one foot in the blue band and one in the green. At some point the assistance is too much, and you can’t get down enough that your arms are straight. Using this system, literally anybody can increase their time under tension to three sets of 10.
The great thing about the bands is you can vary the amount that you are pushing down with your foot in the band to increase/decrease the resistance to full failure. Be careful going that far when you are going to step out of the band as it can tip you over backwards! :^P
Your vids are only packed with the good stuff as always! Much appreciated!
Thank you for being straight to the point, and proving your goal is to help, not show off and give us a history lesson on the pull-up. (Like I have seen with YT influencer) your not an influencer, your a digital coach
That is a great video. I am trying to get back to my old strength, and have a long way to go. Pull ups are a depressing exercize to do, because the starting number is literally zero. You can't do even a single one. But, over time, you build up. Thank you. I'm still at a low single digit number, but getting better.
My friends still laugh when I remind them it took me 1 month and a half of doing negatives daily until I archieved my first pullup (at first It was just me falling from the top as I couldn't even control a single negative) while they could do 1 to 4. 3 years later I do 14 max, and in 1,5 months I do over 1100 pullups
LOVE this thank you Adam. I'm 67, mixing calisthenics and yoga. This makes BRILLIANT sense to me and explains why I'm not getting beyond 7 or 8 pullups (for the past 2 years). Rest days! Yes fabulous reminder. Will do. And the muscle up is a great incentive for me. Hugely appreciated. Al Chapman, England.
pigs will fly b4 u do a MU gramps
This really is a must see for beginners… i eventually did it in this fashion, after seeing dozens of videos to work it out… this video, as he says, is short and to the point… the best and most comprehensive video I’ve seen. (Started with a half pull up… a half! Doing 8 now before using the band for two extra and longer sets.)
Glad it helped 👊🏼
At 86 1/2, I do two sets of assisted pullups twice a week. I used to do four sets, but that led to golfer's elbow. Because I have a torn rotator cuff and a torn bicep in my right arm and arthritis in both shoulders, and also because I'm far beyond an ideal weight for my 5'5 height (I'm 204 lbs), I step into the green 100 lb band by Shelter Fitness. On a good day I can do 14-15 pullups on the first set. The rest of my back routine consists of two sets of seated rows done with ankle straps around my wrists instead of handles to minimize bicep involvement to prevent a recurrence of golfer's elbow, using 83 lbs of Bodylastics resistance tubes anchored to a door, and, in the gym, seated cable rows 60 lbs for each hand, 13 reps and 55 lbs 13 reps. Finally, reverse flyes in the gym and band pull-aparts at home. I forgot to mention lat prayers with bands.
The only way I could get better at pullups would be to lose a massive amount of weight and that is obviously a non-starter for me. I try to be happy that I've plateaued, slowing down the inevitable loss of muscle that comes with old age.
When I retired I started doing pull ups and push ups to failure alternating days with hill repeat cycling. Two years ago I could only do 3 pull ups. Now, my personal best is 65 full range of motion body weight pull ups in a row at age 61. It becomes cardio blood flow oxygenation at high reps. When I got stuck at 50 reps, I got past the plateau using a 20 lb weighted vest. I am now in maintenance mode, doing about 60 body weight pull ups in a row, 5 second arms shake, and 20 reps more in a second set, and push ups every other day. At my age, any reduction in effort results in loss of personal best numbers. If I ever decide to compete in pull up contests, I would build up again with the weighted vest. Unlike this video, I definitely don't talk/narrate when doing my sets since I am breathing hard to the point of hyper ventilation. One trick is to have zero grip tension at the top for the first 20-25 reps for micro rest blood recirculation and less bloodflow-restricting pump. I minimize the negative which is not great for mass training, but my goal is fatigue resistance, cardio, lactic acid signaling brain effects, mitochondrial biogenesis, and practical strength such as shoveling the entire driveway type activities. The last rep in a set might be a partial rep because otherwise you may not be pushing yourself to complete failure which appears to be one reason why I made steady gains. Stopping at mere discomfort is not enough.
65 full range pull ups non stop one go? lol you in the Guinness book of world records too?
@tupd Full range of motion non-stop, no hanging pauses either. The world record is 651 pull ups in a row. My numbers are only that dude's warm up. 65 is my personal best at age 61. Currently scaled back to maintenance mode at about 60 pull ups in a row. To ramp back up I would do more sets or go back to using my 20 lbs weighted vest.
Do a video to awe and inspire us!
Bollocks
You should be a UA-camr and show us how you do 65 straight pull ups
When I was in university, I could barely do 2-3 pull-ups. I weighed 93kg / 174 cm height at 22 years old. I decided it was time to change for the better and started consistently training in the gym + street workout doing pull-ups, the dips and eventually muscle-ups.
I am now 36 years old, 82 kg of weight. I can now do 25 full range pull-ups or 10 muscle-ups followed by 10 pull-ups. Consistency is key.
I’m 60, was yearning for numbers, and now strive to do only one pull up. 60 seconds full ROM up, hold, then another 60 seconds down. Over a dozen orthopedic surgeries, and the only time I’m not in chronic pain, is when working out. Sitting, relaxing, trying to sleep all hurts.
Wishing ya the best mate
Too much 60 in one comment
@@kaularjun2 that adds another 60
Best of luck to you!
That's great to hear! I have also enjoyed the benefits of pull-ups. Namely, spinal decompression with gravity pulling me down when I just hang for an extended period. Moreover, my painful left shoulder that was bothering me all last year during goalkeeping training is now strong and pain-free. I have hypermobile joints and mild degenerative disc disease of the lumbar vertebrae. Otherwise healthy early 30s. I've put my body through a lot of abuse as an athlete and also avid street skateboarder (e.g., torn ACL with a successful reconstruction; bad ankle sprains; dislocated fingers). When I am your age, I hope to be okay. Your chronic pain is not cool. I hope you get more and more relief from working out and doing other positive things.
When my left shoulder was painful last year, I asked my doctor for mild opiate painkillers on multiple occasions. They are addictive! Fortunately, I did not become an addict and seek out stronger stuff. I just wish I had discovered the benefits of pull-ups earlier.
Want to know how I figured it out? One night around last Christmas I was stoned and energetic, so I decided to grab onto a wooden crossbeam (I am a tall guy so it was within reach) and I just held on. INSTANT RELIEF! Lower back pain relief. Then... I soon began to feel my painful left shoulder no longer hurt when I dove left, especially with an outsretched arm stopping a football/soccer ball traveling at 100+ km/h.
In short, I am very satisfied and am glad you are doing well, Sir!
I am amazed at how quickly the human body can adapt. At 50 years old, for the first time ever I bought a pull-up bar. The first day I could not do a single full rep, but I was determined and did hundreds of partial reps and minutes just hanging there straining. The second day I was incredibly sore and recovered most of the day, but by the end of the day I could do several full reps of chin-ups. I know that a person can't grow very much muscle in two days, but that is long enough for the body to optimize the muscle it already has towards a different task.
brother, comprehensive and short, no bs. This is how it shplould be. Plus, no endorsing of personal stuff
shplould ?!
..don't you mean "shipload"...
@@Dm3qXY lmao no he meant should obviously but I have no idea how he screwed it that badly and didn't realise 🤣🤣
@@Tallerixoo maybe Biden's earpiece whisperer..
Good morning Mr. Frater. I'm actually happy that I finished watching your video. After, multiple shoulder injuries, my pull-ups are weak at almost 45 years of age. I'm going to try your routine to see how it works out for me. Respect.
LOVE FROM INDIA BRO.....YOUR CALESTHENICS AND BODY ARE MY LIFE GOAL BRO...!!!
Great tutorial and tips. Used to crank out 15 pull-ups with no problem, then stopped training them for a while and can barely do 1 or 2 reps now. It’s the kind of exercise that if you don’t use it you will lose it, and lose it quickly! Gotta get after it again.
Keep the uploads more frequent mate your channel is mint . 🇬🇧
That's the plan 🙏
@@adam_frater thanks for taking the time to reply mate appreciate it 👍🏻
Wow, first time I see someone mention "Full Lock out Pull ups" and I think they are key 🙌 You have to be the best teacher, many thanks Adam.
I appreciate that man 🤙
Wish I found your channel sooner. This is so clear and to the point. Keep it up!
Excellent advice. I've been training for a year and came to the same conclusions.
Negatives and dead hangs are huge for beginners. Dead hangs in particular can fix shoulder and spine issues, in addition to building grip strength.
I also add a deload week once per month, where I don't exercise at all, in order to let the slower growing muscles catch up. Many people simply use less weight or do lower reps, but I think rest is undervalued by most of us.
This will relieve some of the long term fatigue that you build up as you get stronger and become used to training.
your videos came a long way... love the new engaging and editing ur videos way better from before and educational..
Thanks Adam. I'm 75, but a beginner for pull-ups and your video was extremely useful. I'm starting on your recommendations from today !!
A great video! I’ve been struggling with my pull-up training, as I can’t get more than four done, and already I saw some mistakes in my training. Definitely subscribing this channel!
Proper breath is equally important as good form. I believe it's often not mentioned in how to videos, but it's extremely important. There was a time when I was doing 4 - 5 sets of 50 -60 pushups, however when I really focused on using one breath per pushup it was a game changer. Using proper breath and form I couldn't do anywhere close to 50, 40, or even 30, as a matter of fact I'm just now reaching 15 per set, but they are so much more beneficial in terms of building strength.
New sub from Australia 🇦🇺, loved the info and lack of BS, short and direct is perfect 👌
And Canada.
me as a physiotherapist will give your video to some of my patients, very good explained amd most importantly, the things ur saying are medically cprrect, keep it up my g!
Thank you, Adam. These tips will be very helpful for me. Keep up the good work.
Not a single statement was irrelevant. Great work.
1 push up for each like💪
grow up
You mean pull up
you guys need to stop seriously , if you want to improve yourself , don't seek validation from people , do it by yourself there's no need to beg for likes.
Film it post the link here
One pull for each dislike
Working out BREAKS DOWN THE MUSCLE; resting BUILDS THEM BACK UP--stronger. Makes perfect sense! Excellent information.
You had me at "time under tension" :-).
Full range of motion. Time under tension. Drop-sets allows one to increase the muscle's "proximity to failure"
I agree! It is how you do it not how many reps you can do. I often do way less reps but get much more time under tension. Huge help!
I can manage 20 good pullups and still cannot do a muscle up. Great info though, I will try some of this
Im jealous. I hit a plateau at 12 reps. Been stuck there for years. Ive tried weighted pullups, negatives, etc. I certainly get stronger, but cant progress number of reps for the life of me.
@@beta_cygni1950try doing this pull-up workout twice a week, I bet by the end of the month things change for you. 10 sets of every minute on the minute, to failure every set.
@@beta_cygni1950 When I was younger I could always to 20+, so I have sort have got back to where I was although I have to work a lot harder. Main thing that has changed for me is wieghted pullups(20kg), getting to 1 medium band muscle up from 2 heavy ones and a lot of calisthenics, I have mostly stopped weight training. Also lost a fair bit of weight mainly on a caveman type of diet, basically no processed crap. I'm the same age as Antony.
@@beta_cygni1950how much do you weigh and how often do you do pull ups?
You need to do explosive pull-ups and pull high to do muscle ups. Use a band as needed to learn the motion and coordination.
Very good video, thanks!
using a chair for negatives (eccentric) when beginning is very, very effective
How
You hang from the back of the chair or you tie it to your back for extra weight?
For anyone reading this, during the jumping motion on the bar, be super careful about engaging the muscles, I actually dislocated my shoulder when jumping on the bar. It's very uncommon, but it can happen, and I don't consider myself a beginner at pull-ups and have done does jumping on the bar consistently over my training years when squeezing in the last pull-ups of my set.
My present chin up PR is 43. I am trying to get to 50 by my 67th birthday. I have tried doing chin ups only 3 days/week and it has not worked for me. On the contrary chin ups 6 days/week (in addition to other calesthenics) has been working for me. Typically I will do between 120 to 300 per day depending on whether I am going for volume or pushing to failure in each set (ranging from 10 to 40).
If you have any suggestions that will help me get to 50 please advise.
Thanks
Stop lying to yourself first of all lol you ain’t doin that many at that age
@@jz3689 I’ll let you know when I get to 45.
Haha bruh I bet your reps are so sloppy. Check the ego homie
1. You will never be "fully rested" with just 2 to 3 minutes after you had finished with your close to failure set. (when you train for STRENGTH you need to rest longer, 5-7 minutes)
2. Doing slow and controlled reps where you shouldn't control the movement is not going to help you build strength (e.g when going down in a pull up there is no point in doing it slow...)
3. No person can do a good form muscle up if their max is 10 pull ups, it's just not that easy and I learned this on myself and confirmed on my friends examples. I know it's different for everyone but I would say the minimum is around 15 clean pull ups for a somewhat clean muscle up...
Now just to clarify something, not resting enough, controlling the movement where you don't need to control it and doing some other mistakes won't stop you form progressing especially in the beginning of your workout journey, but eventually, if you get to that level, it will become impossible to progress if you continue making the same mistakes over and over again.
I would say the threshold is around 25 pull ups and 40 dips, after that you really need to take it more seriously and gain some actual knowledge. Now I know I'm no one to say someone is giving you wrong advice, but those who are already there know :)
When I was in my early 20's I could do a one arm pull-ups with either arm and many pull-ups with both arms (40-50 easily). The way I trained for one arm pull-ups was to stand on a box, use one arm to fully pull-up, then step off the box and try to prevent my arm from straightening out as I slowly lowered my body. After a few weeks I could stop the decent at different levels of the decent. After a few more weeks I could stop the decent and start pulling back up during part of the decent. I kept moving the stopping point down until I could pull back up from a fully straight arm.
I’m going to be trying this for sure. I haven’t spent any real time on doing an actual pull up. I have the desire so it will happen. Cheers from a 72 year old. I’m able to get 245 bench after 1 year 8 months of 5-6 days each week. Patience
2:09 my biggeste fear is that this band snaps back into my balls.
Everyone's fear my brother
I've been doing a lot of pullups over the past 2-3 years and this is EXACTLY how you progress. Amazing video! I used resistance band for like a year and also doing more tight grip chins before I moved over to wide pullups 15 months ago. The strength gains has been incredible on my pullups journey. But it takes time! :)
This dude was either born that lean or hasn’t seen bread in 10 years
Bread.
Thanks! I´m 54 and have just discovered the joys of calisthenics. Keep up the good work!
🤩
Something's off with those numbers. I can do 13 ultra-strict reps but I'm not even close to a strict muscle-up.
Same here. I can only conclude that muscle ups require some technique or skill that I don't have. lol
Been lifting for thirty years, tried for a good decade to master the muscle up, but just can't do it. What really sucks is seeing skinny 14 year old girls do it with no problem. I guess some people just have the knack, and some don't.
@@LastBastian consistency and good programming is how you'll get there. You can make muscle-ups significantly easier with a sway and/or a kip (it follows a c-arc). The technique has 2 major parts: the first is about pulling at the right moment in the arc and the second is adjusting your grip to transition to from pull to push.
With that said, I don't regard those kipping or swaying muscle-ups (the ones you see most often) as real ones. The path to strict muscle-ups involves majorly a pull. You can progress with your pull to a degree where you pull-to-chest, then pull-to-abdomen, and finally pull-to-hips. When you can pull to your hip, you've basically already done a muscle-up. Supposedly, you need to be able to get your pullup to a 1-rep-max of about x2 bodyweight (so if you weigh 150lb, you can aim to get to a weighted pullup of +150lb).
Of course, developing that much pulling power takes a lot of time and training. But it can be done if your training routine focuses on building it. You'll meet plateaus as with any other lift, but you can overcome them! I can only do a weighted pullup of ~30% bodyweight, but I started with only being able to do +10%.
Muscle up is a very different movement imo
30 strict pull-up’s first
@@LastBastianIt is a completely different move. Watch him closely when he does it. The upper body swings backwards and up while the feet swing forwards and slightly up. If you’re trying to learn how to do them you do the same move but can kick your knees up to add momentum to make it a lot easier.
Another way to train toward that first pullup is to do a slooooow negative.
Use a box or high step to get your chin to the bars. Step off and lower as slow as you can.
Or use a bar (child's bar) that's already chin height. Grab the bar, transfer the weight to the hands, bend the knees and raise your feet. lower yourself the full range. No equipment except the bar if its about chin height.
Intensity for strength, volume for hypertrophy
New subscriber here. Video wasn't short. It was perfect. Some UA-camrs spend 10+ minutes for 1 move. That's too long! Thanks!
I’m doing the less pull up that I can by goin the slowest speed I can go.
Watched a few pull up vids.. this one gave me some good angles.. "time under tension.." great advise.
I wonder if anybody nowadays can talk without their hands? 🤨
I wonder if you can shut up
I´ve been watch a lot of fitness content in the last 10 years. This is really good explained, straight to the point. Thank you for a video like this.
Remember: Never skip leg day, BroOooOoo... 🐥🐓
Watchu talking about ?
😂😂😂
For some people it's genetic thing. I do weighted squats and lunges 2 times a week, and you'd think I never do my legs. My upper body doesn't match my lower body at all
@@jeremiaha5167 same here man
He's the pull-up guy... pay attention
Adam if you roll your knuckles more over the bar, so that your knuckles are pointing at the sky on top center of the bar, you will harness much more of your power and get 30-50% more good reps in. Also helps on those last 2-3 reps when you go to burn out.
Step 1: be under 5’5”
Great video Adam. I went out and purchased a Base Bar Pro since I don't trust the door frame pull up bars. Your advice has really helped me out. I was so focused on the number of reps and now I focus on the form.
If you can only do 3-5 reps I would recommend trying 1-2 reps daily under strict form and very controlled. Important you don't tax the muscles. Add another rep when it feels easy (might take 1-3 weeks) till you're up to 5. Then go back to 1-2 rep but add weight 5-10 lbs. If your muscles feel sore take a day off. I've gone from 4-5 reps to now 10 good ones. 44 years old, 6'5 230lbs.
I warm up before my fell rep body weight pullups. I do a set with a 1&1/8 inch band and a set with a 3/4 inch band. I set the band at belly button height across the J-hooks in a squat rack. The assisted warm up is a great time to dial in the scapular position and work on form and technique. Happy pulling, peeps!
For beginners, I prefer chair/box assisted push ups over bands because a band will only support the lower part of the motion.
Yeah, I disagree with the advice to use an elastic band for pull-up training. Using a box with leg assistance is far better. Even mo' better is using rings and simply set the rings at a height that allows you to work from the floor. Rings are also easier on the joints since the body will find the optimal hand position to perform the lift.
Probably the best video I have seen to date on this subject and the one I am personally going to refer back to as I progress. Thank you.
Glad it was helpful!
I broke my wrist earlier this year and now have to rehab my grip strength and pulling. Thanks for the tips.
5:57 it makes sense. working out os inflicting damage. resting is the repair that builds more muscle to withstand more damage later
Great video!! This is what I am teaching my nephew currently. Clean, concise with lots of info. Im sharing this to so many people
Love the drop set idea! "Right away come down from the bar, get on the band and hit a burn-out drop-set with the band." at 3:40. What me does is 'hop' on the last rep and do mini-bounces right near the bar (at the top of the rep). I squeeze out pain and tension from the last 'rep' which is really as many hops as I can do. But if one has the band, that's likely better since get the full range of the set. Cool! 💪💪
Supersets of pull-ups and dips, doing 25% of reps to failure each exercise with no rest in between until you can’t… Is an excellent workout.
This is by far the Best pull up video on the internet
thanks man, nearly 1 MM views in and I'll say I've been in the gym past 4-weeks loving life and this will help my pull ups. I can do chin ups easily but the resistance band rec (obvious for a beginner in hindsight); appreciate the time brother.
Stay blessed
The time under tension and full rom (esp. stretch position) will build muscle (not just specific strength), which you'll need about 1.2 - 1.6g per kg of body weight / day to do effectively. Going to failure will lengthen recovery time, going 3 reps from total failure will mean you can train again in 48 hours or so. That's for the average person, your milage may vary.
I started doing super slow exercises, getting as slow as I can, just like breathing exercises, boy it's freaking hard but the workout, it's something else, just the attention you start paying to everything, BECAUSE EVERYTHING HURTS TO A MAX, like the workout reaches the core all the way up to the brain and into the conception of the experience and the 'real idea' of all the internal parts into play, you feel yourself much deeper than just focusing on counting some reps and trying to hit high numbers, you then feel yourself way much in control and focused rather than just trying to run a marathon of numbers, you are walking a path of quality investment of your attention, because attention is the key element in controlling, adjusting and focusing on efficient and proper form every single time you invest in your path all the way to the last day, otherwise you waste some time, of course we learn all along but we must also take into account that stacking experience with everyday, every moment on the momentum of your entire growing life experience.
Beautiful comment brother 💯
😮 excellent video. I learnt the importance of the negative just a couple of years ago and paused reps are the coolest things ever. Thanks for the reminder bro, keep rocking it 💪
Awesome video, thank you.
I think I’m doing them too often. I do them most days and don’t seem to be making much progress. Will experiment with spacing it out with more recovery time
One of the best videos on pullups I’ve seen. Every country I went to work, I found a way to do pullups. I’m 68 and I do 4x2warmup/10x3tension pullups and I feel great👍🏼🤣Great body, great info son👍🏼Awesome video!!
Keep spreading the message. Anyone and everyone can benefit from starting and increasing exercise.
Additionally if you dont have resistance band you can do leg assisted pull ups or chair/box assisted pull ups put a chair or box infront of you and use your leg to help you pull your self up you can adjust the amount of assist based on your level and you can also use low bar and just use your legs on ground and pull your self up you can adjust the assist of your leg and dont let your leg just work make sure you are using your upper body ofc hope this helps
Finally a coach who explains properly and how many times a week Thanks brother
At a skinny body weight of 178 at 6'1" I built up to a raw 375 raw 1 rep bench, and 315 for 6 reps, by hitting max tension twice a week and adding in a speed/explosive day when time permitted. Building up my max tension actually improved my mid (225) bench reps more than when I tried just training that weight for reps specifically. Your time under tension theory is interesting.
Great video, sound quality is good, what mic are you using?
Probably the best video that I've come across on this subject, appreciated.
doing less than full range movements is also beneficial because you're filling the muscle with more blood instead of hanging at the bottom and resting. Any range of motion is beneficial.
This video helped me to go from 15 reps to 6, thanks.
Another mega cheat code for wide grip pull ups is using straps, they really improve your ability to get higher volume once your strength in your back is good, but your grip burns out. Also try keep tension through your entire body and keeping your core and legs tense so there are no power gaps. Hugely changed the game for me.
I'm curious, why would you not just train your grip then? Instead of adding straps? You can do finger isometrics to improve grip strength and endurance
@@tiagogreeve685 Because you're never going to be able to train your grip sufficiently to keep up with the strength your back has. Doesnt matter how strong your grip is, it will always be the first thing to go. And just because you're using straps, it doesnt take away all of the load on your grip, it just supports it, and enables you to get more bang for your buck from the whole pull-up exercise.
Short but full of really good information. You covered most of everything I try to cover with people working to increase (or start) pull-ups/chin-ups. No problem with that. But.. it would have been perfect if you could have made time to discuss pull-ups vs. chin-ups - or at least mention something about the difference. Either way, I will be recommending this video with my own short discussion about these two exercises.
Chin ups work more the biceps and upper trapezius while pull ups work more brachialis and lower traps. Usually people are stronger in chin ups. Not much more to say about chins vs pull ups
except posture/body tension he covers it all, i find. would like to have that added by him.
pretty compact and well explained. he picked me up, nice.
Very good points made! 👏
Great vid! Thanks for also touching on rest and frequency of exercise, often overlooked!
My latest theory on time/week (5:50) is wait until the muscle group no longer in pain. Meaning, when are my shoulders no longer sore? That is when the healing (muscle growth) is done. Hit the bars again. If me worked out soft one day, it's possible that 12 or 24 hours later, me no longer sore. But other times, after heavy cali session, me may need more than 48 hours before soreness dissipates.
Good education right here. I also agree with the emphasis on the point that to increase ability, it’s not important how many you can do right now but rather recognizing where you’re currently at and working from there.
Appreciate the video, the time. Genetics is a variable. Time under tension, we have to be mindful, but we take tension off the muscle when we lock out.