Pull Up Progression...Not TODAY Bear!!!
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- Опубліковано 5 жов 2024
- As promised, here is an entire video focused on the pull-up. It will help those of you who cannot do one pull-up, all the way to those who can do 30. I hope all of you can find it helpful and will laugh at the bear attacking me! Stay until the end for outtakes...
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Novice 5:50
Intermediate 9:13
Advanced 13:30
You're welcome :)
Ryan Llaurador real mvp
Thanks man!
TheWalking Deadlifter thanks bro
thanks sir
😎😎😎
I would use bands over friends, they do their job they don't talk back they don't borrow money.... friends are overrated
Hahaha you bands have never asked you for money!?! I need better bands...
Thank you so much for doing that man!
Wreckoncile yea it's the best channel I have found on u tube and for all of us lone wolfs there's a lot of great tips
Thank you so much!
u remind me of that one video that says you can stop in 5 stores or just one and she said “I don’t need friends, they disappoint me.”
*I. PULL-UP TIPS*
*Tip #1* - Squeeze the bar as hard as possible (just like in the OHP, Farmer's Walk, Squat...)
*Tip #2* - Breathe and brace like in the Deadlift/Squat. Perform as many pull-ups as possible with the first breathe you took; if you need more air, take it either at the top of the pull-up or in motion of the pull-up (NOT AT THE DEADHANG).
*Tip #3* - Lean back, & open your hips by crossing your bent legs
*Tip #4* - Do NOT go to failure/your Rep Max/Max Effort set
*II. PULL-UP PROGRESSIONS*
*For 0-3 rep pull-ers (novice)*
a. Band-assisted _the way he suggests them_
b. Partner-assisted
c. _Jumping_ negatives
d. Re-bound rep method (jump to the top, hold for 1 sec, drop yourself *somewhat controlled*, use the elastic energy to complete one full rep; in total it's 1 & 1/2 reps)
e. (Do not use pull-up assisted machine)
*For 3-10 rep pull-ers (intermediate)*
a. GTG
b. Weighted negative
c. Weighted singles-triples
d. Pyramid style ( _use at the end of DL and OHP day_ : 10 pull-ups, 10 decline/wall HS pushups, then 9/9, 8/8, 7/7... 1/1. Then, when it's easy, go _also_ the way up: 2/2, 3/3... 10/10),
e. "Month Challenges" method (day 1: 1 rep, day 2: 2 reps... day 30: 30 reps),
f. "Month Challenges x2" method (day 1: 2 reps, day 2: 4 reps... day 30: 60 reps).
*For >10 rep pull-ers (advanced)*
a. Weighted pull-ups on OHP day (week 1: 5 sets x 5 ramping, week 2: 6-8 sets x 3 ramping, week 3: bodyweight conditioning [use the pyramid style, this time: 20/20, 15/15, 10/10, 15/15, 20/20]. After week 1-3, repeat this cycle 2 more times; then test out)
Ma man
How often per week the advanced version? He just mentions on OHP days.
Thank you Bro ur a legend
good job！
Haha that bear scene 😂😂😂
The bear face @ 00:41 :( "all around me are familiar faces, worn out places, worn out faces..."
Hahah glad you guys liked it!
Stu Vlog lmfao
Brian Alsruhe how many times a week should we do the 5x5 and 8x3
You could barely touch the bar and still leave fingerprints on it. Just sayin'.
I admire your iron will and impeccable self control, demonstrated at 7:18 - that laser focus on the upper back is impressive
Thank you!
Lu Tze There is No Way i could have spotted her like that!
lol, that was the exact spot I paused video and scrolled down to comment lurk.( can't listen and read at same time)
whens the building social skills video (how to make friends) video come out.
I need friends lol
GMan Steel I want to see this as well!!
i dont think he has this part figured out himself :')
GMan Steel hey man, I need a spot on my bench. boom. we're friends. can I work in on the squat rack? I'll reload your plates, bro. boom. friends.
Josh, but it always comes out
"GET THE FUCK OUT OF THE SQUAT RACK YOU QUARTER REPING IDIOT!!!!"
David Perlich haha well there's your problem.
Great Video Brian!
I was in chemo when this video came out...that cost me ~30lbs of muscle. It's taken a very long time to get some of my strength back. I used to hit 12-14 pull-ups back in 2016. My grip strength is still lacking due to some nerve damage from chemo, but I am progressing. I'm finally able to do a few pull-ups again, and figured I should relearn some cues to help.
This video has it all!
I'm glad you made it out the other side. Just take it one day at a time and not rush it it'll all come back in due time
Dude your arms are sick. I know in one of your previous vids you stated you don't care about your physique. Steve Gentili said something that made sense to me " you only compete a few times a year the rest of the time you have to walk around in this body why not make it look as good as possible".
kazmaier's Traps I'm thinking Brian is doing ok on the aesthetics front. You look at him and think, "that right there is a potentially dangerous dude."
Yea man, I definitely don't want to look like a slob, but it definitely isn't my focus.
Lmao when he started kicking his legs tryin to get the "Last pull-up".... earned a subscriber here
It's exactly what he said. Just started doing weighted pull ups, they make regular pull ups ez mode.
100% agree!
This guy's content is actually so good. Watching from the UK
Thanks so much man!
this was an awesome video. I'm a bigger guy who has always struggled with pull ups. Saw the video, followed the instructions, busted out my first unassisted pull ups. So pumped. keep up the videos and work.
Thanks so much brother!
Not today Bear!! Holy crap my tummy hurts from laughing so hard. Ive done the slow lower ones for pull ups and I can now do 3! Awesome video man!
That is so awesome Chelsey!
Brian it's ok. friends are overrated.
you need friends for PRs
This is true!
alex evora I guess. For most other things they are overrated.
Brian, weighted pull ups are probably my favourite exercise. After seeing that you do parallel grip rather than pronated I thought I would give is a try. My elbows haven't felt so good in years!! Also my setup for parallels was my farmers handles hung over the top of my squat rack...the fat handles made them horribly difficult...but today I was in a commercial gym for the first time in ages and of course the parallels were normal circumference handles. I nearly smashed my teeth on the first rep because I went so fast!!! Huge benefits from fat handle pull ups! Thanks!! Keep beasting it and inspiring others!
"Remember the bear"
*zooms in*
"I'm watching you boy"
😂😂😂
I have a foot in both camps. Appreciate this video!
Free extremely useful content with an element of comedy & ends with a positive message... What more can a person ask for? Thanks again!
Thanks so much Tony!
"Make your core a cylinder" Immediately pictures the crushed monster can. Totally fixed my bracing, thanks man.
Hahah that is great man!
This will help a tremendous amount of Marines improve their PFT score. Thank you for providing exceptional content.
Thanks so much for checking it out!
Just watched you on mark bells mark bells powercast and man you are on genuine guy. I wish I had stumbled upon your channel sooner, you're a great UA-camr and a total badass and I hope to see you reach the top of the UA-cam fitness community soon! Keep it up man much love from Stockton, Ca.
Thank you so much man, and i hope so too!
so...when should we expect the how to make friends/social skills vídeo? 😁😁
Once I learn how man!
Holy shit this channel is awesome. You couldn't make something clearer in a video. Tip #4 before you got into the novice, intermediate and advanced stuff is going to save me time and make me gains. thank you
I've been stuck forever on weighted pull ups with a 25 lb plate for around 6 reps. With a 45 I could get one, maybe two on a good day. I watched this video and started doing sets of 5 bodyweight pull ups 3 or 4 times throughout the day every day. Yesterday I hit the weighted pull ups again and was shocked to nail a set of 4 with the 45 lb plate. I did a second set and got 4. On my third set I got three good ones and one to about nose level before I gave out.
Seriously, Brian, I cannot thank you enough for this. Following your advice for about a week helped me crush a plateau I've been stuck at for almost a year!
The bear 🐻 is something else 😂 thanx for the tips 💪🏻
Hahah you got it!
This is great Brian - my GF has been trying to accomplish a pull up for a while now and without me to spot she's been seeing very limited progress on the assistance machine. You've gained a new fan!
That is so awesome, thank you!
could listen to you all day. some great advice on your channel! just love learning new stuff even after many years into this sport.
Thank you so much!
Started super setting pull ups with bench and miraculously no more shoulder problems. Thank you for all the info.
Works like magic my friend!
The power of the pull up can not be over stated.
Great vid.
I always considered leaning back for the pull-up to be cheating, but crossing the legs and leaning back really does recruit much more of the back. Outstanding tip!
Thank you so much!
Nice beard Brian! You are honestly the best youtuber on my subscription list right now, keep at it! I love the empowering atmosphere, and going to NeverSate is definetly on my bucket list!
That is so awesome, thank you so much!
Hey man, wanted to say a big thank you! all your videos are gold and have really inspired me to get back into the gym and start my fitness journey again. keep up the good work! Regards from the UK.
Thanks so much Steven!
quite possibly the best channel ive ever been on brother - thank you
Awesome stuff Brian, you're an inspiration as an athlete and as a human being. I just watched your video about those guys with missing limbs doing deadlift pr's. Gave me a solid lesson in not being a p****y when I train. keep it up my man.
Thank you so much!
Funny part is that I've known this for such a long time. And only now after hearing this from you, I started actually do this. And you know what? It works. So thanks a million!!!
Hahaha well better late than never my friend!
00:35 dead. Good job 😂
Hahah thanks man!
Great advice Brian and the use of the band on the racks is genius. I’m way overweight and so stronger in all other lifts pull-ups are a bastard, this will help. Thank you
Brian! Your videos are great! Not sure why you don't have more subs but you definitely got one with me. You're extremely well spoken and your editing has it's own personal style that keeps me engaged.
I had to log back in and thank you for the tips. Your info made chin ups soooo much easier. The leaning back and act as if it's a row made all the difference. Thanks brother!
Dude, you broke it up in to the categories.......smarter than the average BEAR! Clever, clever content dude! I bench and row above my bodyweight but my pull ups have always sucked!!!! I'll try your method and check back in man, seriously, your videos are on point!
Thanks so much Mike, i hope that helps!
4:12 REPS 4 JEEZUS
Your advice got me from 0 pull ups to 4 pull ups in a month. Leaning back was huge for me. So thanks man, you're awesome.
That is so great! Thanks!
I think you and Alan Thrall are the only channels that I listen to for training advice lol. Started to finally focus on pull-ups because of you. I used to hate pull-ups (mostly because I sucked at it...). Got a 45 lb strict pull-up today. Not much, but progressing alot because of the advice you give and actually love pull-ups now. All my big compound lifts have been increasing since listening to you. I'm glad your channel has been blowing up since Alan introduced you about half a year ago
P.S. Please expand and make a NEVERsate gym in Southern California!
Dude that is awesome, great job!
Thanks man :) Btw I recall you saying that you'll be releasing more new shirts and stuff a while back. Any updates on those?
Metting with the company today!
Your comic timing is genius my friend ! Thanks for bringing great tips and humour into our lives. Love the channel.
Hahah i am glad you like them!
I love the black and white side bar interjections
Brilliant timing.
My pull-ups need urgently to be improved!
Thanks man.
I'm encouraged.
Mission accomplished.
Thanks so much Daniel!
Brian Alsruhe - First try today and what can I say, nothing easy for me...
I'm to fat for my Lat and arms.
But I kept going.
I bought rubber bands and in 48h I will work again on my pull-ups.
Thanks man.
IM SO glad you just talked about the exponential cut in rep ability after failure!!! OMG I thought I was just a bag of suck at PUs!!!! yay!
Awesome! Now I have an actual plan to work these in!
The content never stops rolling in. Keep em' comin'!
We need a video dedicated to core exercises. That GHR movement from the last video was sick.
Already made it my friend. it is called "my favorite core movements"
Thanks for this! I needed some guidance on transitioning from an intermediate level, to advanced. Also, the lean-back tip is gold imo.
Thanks so much man!
Thank you so much man, best channel for building pure strength.
Thanks so much Luke!
what if the bear has ninja training?
You are screwed...
Then it is no longer a bear, but a man - bear of sorts. It may also possess traits reminiscent of pigs.
Great vid as usual.
Pull ups have always being important in my training. I'm currently doing a 5\3\1 based routine, in wich I row after bench sets and do chins between OHP, with the same reps as bench and OHP.
Ivan T that sounds interesting. I'll have to do more research about antagonist training!
Kyle Vitale antagonistic training is awesome man
Kyle Vitale yeah man I've been training antagonist movements prior to my main lift for months and I'm on target to hit my former 1rm for five on everything. my shoulders are blowing up too. It's like when coach told you to do front-to-back supersets in school.
Yea man, it definitely ups your game a lot!
You should do pull before push, better for the joints
Awesome video- I’m 54 and haven’t been able to do a pull-up in yrs- until I watched this-
So pull-ups good but now I need to work on friends
Few months ago I came across this video I was in novice category then and now I am back again for tips for intermediate pull ups...(I can do 10 regular pull ups for full range of motion from dead hang right now )(same for neutral grip pull ups) thanks Brian this really helped a lot!
Haha the not today bear skit had me dying
Came here half expecting to see you punch out a bear. Left determined to up my pull up game.
Well played sir.
Hahah thanks Zak!
This was extremely useful! I'm currently stuck at being able to do 12-13 strict pull-ups when I'm energetic or 6-7 after a session with heavy squats or deadlifts. Will apply this video now.
My new favorite you tuber!
Always good advice, proven through trial and error. Another thumbs up well deserved to the nicest man on UA-cam 💪👍
Thank you so much James!
" not to day bear" this was fantastic.
hahah thanks man!
The comment about not going to failure is so true! I thought it was just me being so weak. I even go extremely weighted for small reps for several sets but if I do one failure set on the first set of body weight, I'm done for the day.
Love the videos! I've been using a lot of your techniques and I've seen the results. Thanks again
Thanks so much man! I am glad they helped!
Just subscribed and this is probably the best pull up video I've ever seen! Cheers big man
Thank you so much brother!
Most informative and in depth pull up progression out there! Thanks
Thank you so much!
Real good video; keeping it funny doesn't put me to sleep like other instructors. Brian presents himself very well. 👍👍💪
1st saw you on Allan channel, then on ST..gonne though several of your old videos... I approve ... you convince me to try one of you program with giant sets...keep it up
This channel converted me to the giant set mentality. Six months training in that style, and I couldn't imagine going back to set/rest/set/rest/set/rest. My overall work capacity is through the roof and my numbers keep on creeping up. I get SO MUCH done in 90 minutes.
Thanks so much man!
currently doing the Juggernaut method and today was supposed to be HIT cardio...but instead i did burpees into pullups aligator walks,bear walks and toad jumps like i saw in one of your viedo...tied them all into 1 giant set...
did about 5 or 6 of them idk..cause by the 4th on i was seing stars...absolutley killed me :) which is a good thing ?
This is great! I'm a total pull up noob and I really want to incorporate them into my workout. I was *this* close to buying a couple of (alarmingly expensive) resistance bands to help me out. Luckily I found this video just in time! I'l definitely give your methods a shot!
Dude, they are ridiculously expensive for what they are!
Excellant video Bro it deffantly made my morning when the Bear came after you and you muscled up to the top but I gotta start doing pull up's and are very motivated to do so now. Thank's for the excellant tip's have never seen a pull up video that was so helpful.
That is so great man, thank you so much!
Thanks for the great advice on pull-ups! I'm integrating them into my workout immediately.
They change the game my friend!
Great video Brian, most people would charge for this kind of information. Keep up the great work!
Thanks man, just trying to help people out!
I have noticed that "priming" my muscles by doing a couple of heavy triples makes me a lot stronger when a ditch the weight for my bodyweight pull-ups. Today I hit a new pull-up rep PR, and I'm 100% sure I wouldn't have been able to do it if I hadn't done 3 ramping sets of weighted pull-ups before.
Whenever I do weighted pull-ups first, I feel light as a feather and strong as a giant when I remove the weight. It's a great feeling! An amazing feeling actually!
This is an awesome video, thanks Brian! The idea of greasing the groove definitely helps! Not just for pull ups but for everything! I like to practice movements... not just until I get right... but until it's impossible for me to get it wrong. This can be anything from clean + jerks to doing backflips haha!
I completely agree man!
Why does no one do this with other exercises then? Do you do a single biceps curl at 60% ORM every half hour?
After a couple of weeks you know the movement perfectly anyways, so that's irrelevant.
Thank you Mark Bell and Super Training for introducing me to this channel.
Can't believe you are already at 32k! 100,000 is right around the corner😁. Keep up the great videos man!
Man that would be awesome!
damn i feel dumb i was doin pull ups the wrong way no wonder my pull ups suck i wasnt doing the lean back or bracing my core who new how complicated the first thing u learn in gym class is so much more complicated than proceved. Also brian u have 32,700 freinds.
Hahaha this is very true my friend!
Great video man! Another option is doing ladders. For example you do one rep, rest 10-20", do 2 reps, rest 10-20", do 3 reps and then you go back with the reps. This is one set. It helps me a lot for chin ups and dips maxes
That is awesome, great tip!
Why would you do that over 2 or 3 RIR in every set?
Do you train like that in any other movement?
you never disappoint with your content, Brian. 😃
Your advice has always been super helpful -- great video like always, man
Thanks so much Mike!
This is good stuff! I've been doing sets of 1 (maybe 1 and a half), because that's all I could do.. Tonight, I'm doing sets of 3 just by focusing on these tips. Sweet!
Not TODAY Bear!!! :D once again, real good video! Cheers and please keep these coming.
"Do something amazing with your lives, keep working hard, be nice to each other."
Dude, thats fucking awesome.
And the Oscar goes to... :D really nice one with the bear!
Great content as always.. I've just got one question on you.. I'm already kinda in the advanced part and I'm able to do about +60 kg (don't know your pound things) pull up. But one day I might did a wrong scapula initiation before the heavy pull or something ( Some people also told me that it could be overused shoulderblade fixators) ... bottom line is that I can't do pull ups without pain in my rear delts and I just want to ask you as an experienced lifter, if you've ever stumbled upon this issue and if you got any suggestions how to get back on a track again. It's already been around 2 months and I can't still do the part from the dead hang to the scapular engangement. After that there's kinda no problems with the movement. I can do rows, presses, etc.. but as far as I try to lift myself up, it starts to hurt..
Have a good day!
Yea man, are you rolling under your shoulder blades with a lacrosse ball? That has done wonders for me.
I was using foam roller for the back so far, but I'm gonna try it right now, thanks Brian.
Absoute man, i hope it helps!
Woah, already feeling a lot better! Where did you learn those kind of things, Hoghwarts? Seriously, thank you man!
I'm just a few weeks out from switching programs, and I was trying to figure out if I had room for pullups in it... the bear convinced me.
But what if I get strong enough that I can just OHP a bear?
You would be world champion of the universe!
Neutral grip -> chin ups -> "normal" grip -> wide grip -> wide false hook grip -> get to the top by flexing your lats like a bat and flap
when you can do this add weight
that's pretty clever, using the safety bars to suspend the band for both legs
This upload game is getting strong
Thanks man, i'm trying!
great information, definitely in the intermediate class, just started using weighted pull ups a few weeks ago and definitely believe they have helped. I also stopped direct arm work other than dips, pull ups & barbell rows.
I think that s the right move my friend!
Great info brian as always..
Thanks so much Alex!
Hahahah. The bear scene was funny.
Thanks!
I needed an instant replay for that bear escape!
Not sure if these were mentioned for the intermediates. As a method of progression you can also start each new cycle with a greater ROM. Cycle 1 reps to below the chin w no dead hang. Cycle 2 reps to below the chin w dead hang. Cycle 3 reps to thr sternum w dead hang etc
Fantastic information! You rock, dude.
Thank you so much!
Great video!
In other videos, Brian has mentioned Grenade balls (elitefts), towels, etc. Rogue has 3 and 5 inch spheres...
Chalk up because they are slippery but great for a variation hold.
Eliel Hinojosa I got a "ninja training rope" that is a line with towels, grenades, and some weird pyramid things hanging off it. I probably paid as much as you would for a set of those grenade grip things.
right on man...whatever you can get your "hands" on will be of benefit. I happened to have climbing straps and a few extra climbing carabiners for the elitefts grenades...plus they were on sale and, as an added benefit they are made in the USA.
Eliel Hinojosa I was going to try and cast my own concrete grenades because I'm that kind of moron, but I saw that kit and just had to get it.
I hear ya - a basic lesson in opportunity cost! Hope you enjoy hangin like a ninja :)
100% agree!
ohh gosh, this guy is priceless. "if you don't have any friends you've got to work on your social skills", the bear scene. .
and you even explain the pull up progression, so the title makes sense Lol.
kudos mate, you earned one more subscription
New lifter here (5 months in).
I've always taken a deep breath with my chest and hold it in while tightening my core before a lift. After binge watching some of your videos (new here) and noticing you say "big belly breath" often, I did some research and wow, never really focused on my breathing technique till now.
I'll try this on my next session but do you do the belly breath for everything as well? i.e Squats, Deadlifts, Bench, OHP and do you breath in through your mouth or nose? Last question, do you ALWAYS hold your breath until you complete the lift or certain lifts you slowly exhale out?
Sorry for the 21 questions, had to ask lol.
Sick channel by the way, definitely jumped in my top 3 quick. Hard to beat Jeff Cavalier though lol. I have a feeling you're going to blow up man. Consistency is key with social media. Once you take a break, people start to lose interest and fade away. I've seen it happen to many youtubers (MANY!). This channel is definitely going in my notification list though. Keep up the good work friend!
EDIT: Actually just found the video about breathing after more binge watching lol.
Yeah brother, big belly breath for everything. Brace hard.
Keo GG for research purposes the actual name of the breathing technique is the Valsalva Maneuver
Hahah I was just about to point you there my friend! And thank you for the kind words!
Brian Alsruhe how do you maintain the same intensity of bracing for supersets of 15 reps?
I hope you know about Elliott Hulse!
Big respect from Greece :) Brian you rock.
Thanks so much!
GOD BLESS BROTHER. awesome video. thank you. haven't done weighted pull ups in long time so IS TIME... WE HAVE TO MAINTAIN CONSTANT ELEVATION NEVERsate
That is awesome man, you too!
We need more NeverSate Apparel!
becoming good at pull-ups is all about effort and consistency. Really, there's nothing more to it. Everyone can get at least decent at pull-ups. When I first started doing any training of any sort I fucking sucked at pull-ups and it was a complete dread for me to do them. I couldn't do more than 3 to 5 at BEST with shoulder-width supinated grip at only 55kg bodyweight. Right now, on a good day I can bang out 30 or more pronated wide-grip pull ups and I weigh 75+ kg (a good 20 kilos heavier and reps have still increased dramatically). It's all about effort guys, but it doesn't happen instantly.
literally LOL with the NOT TODAY BEAR!! Brilliant Brian.
hahah glad you liked it!
Hahah thanks man!