Thanks for watching, everyone! It's Actual Day 4. Being so happy that i have workout on a day that i feelt so down i made a common mistake. How are you pushing through your own challenges today? Drop a comment below and let’s motivate each other! Whether it’s a workout win, a healthy habit, or just staying consistent-your progress matters. Let’s keep this positive energy going!
Fantastic, well done. Getting the workout done when you don’t feel like it is a big step towards establishing long lasting habits. Great to hear things are going well. Keep it up. 👍🏻💪🏼🏃🏽♂️
You're absolutely right, getting it done on those tough days feels like a huge win. It’s definitely helping me build those lasting habits, one step at a time. Let’s keep pushing forward together!
Today my goal was to walk 10000 steps but could only do 6000. Will improve it tomorrow and share with you. Plus I wanted to ask how did you develop yourself to do a pull up I can only hang for 30 sec and do 5 scapular pull up.
6000 steps is still amazing progress! The fact that you’re pushing yourself to improve every day is what really matters. Keep going, and I can’t wait to hear about your progress tomorrow! To be honest with you I am on and off with treaning all my live but since i have moved in Sweden 2017 I am more off. I have alweys been around 90kg but in tha past year i can not go lower than 100 so that's why i said it's enough. So to get back to your question in tha past I was doing 15 pull-ups with no issue so i guess i stiil have some strenght.
If you need guide for pull-ups! 1. Start with Scapular Pull-Ups Begin by hanging from a pull-up bar with your arms fully extended and your shoulders relaxed. Pull your shoulder blades down and together (like trying to tuck them into your back pockets) without bending your elbows. This will activate the upper back muscles, which are crucial for pull-ups. Aim for 3 sets of 8-12 scapular pull-ups. 2. Practice Negative (Eccentric) Pull-Ups Jump or use a step to get your chin above the bar, then lower yourself as slowly as possible until your arms are fully extended. Focus on controlling the descent to build strength. Do 3-5 reps, aiming to lower yourself over a period of 3-5 seconds. 3. Incorporate Assisted Pull-Ups Use a resistance band or an assisted pull-up machine to reduce the weight you’re pulling. This allows you to perform full-range pull-ups while progressively increasing your strength. Aim for 3 sets of 5-10 assisted pull-ups, gradually using lighter bands or decreasing assistance as you get stronger. 4. Improve Your Grip Strength Hang from the pull-up bar for time to develop grip endurance and strengthen the muscles needed for pull-ups. Start with 20-30 seconds, and work your way up to longer holds (60 seconds or more). Perform 2-3 sets of dead hangs. 5. Strengthen Key Muscles with Accessory Exercises Work on building up the muscles that contribute to pull-up strength, especially your lats, biceps, and core. Some effective exercises include: Lat Pulldowns (3 sets of 8-12 reps) Dumbbell Rows or Barbell Rows (3 sets of 8-12 reps) Chin-Ups (use an underhand grip, they’re easier than pull-ups but still build strength) Core Work (planks, leg raises, and hollow body holds help stabilize your body during pull-ups) 6. Increase Frequency Practice pull-up variations 2-3 times a week, with proper rest in between to allow your muscles to recover. Consistency is key! Keep gradually increasing your reps, sets, or reducing assistance over time. 7. Progress to Full Pull-Ups As you build strength, attempt full pull-ups by pulling yourself up from a dead hang until your chin clears the bar. Start with singles if needed. Once you can do 1, aim to increase your reps over time by adding more volume or sets. 8. Stay Patient and Track Progress It takes time to build up the strength to do pull-ups, so stay consistent and patient. Track your progress by logging your reps, sets, and improvements in each workout. Sample Pull-Up Progression Plan: Week 1-2: Focus on scapular pull-ups, negative pull-ups, and dead hangs. Week 3-4: Add in assisted pull-ups and increase volume with accessory exercises (lat pulldowns, rows). Week 5-6: Try your first unassisted pull-up and continue strengthening with negatives and assisted pull-ups as needed. By following these steps consistently, you’ll gradually build the strength needed to perform unassisted pull-ups and improve your reps over time!
@@mak-yt1364 Not a problem at all! Increasing the sets of negatives and scapular pull-ups is a great alternative to assisted pull-ups, and it’ll still help you build the strength you need. Just make sure to focus on controlled movements and gradually increase your reps or sets as you get stronger.
Thanks for watching, everyone!
It's Actual Day 4. Being so happy that i have workout on a day that i feelt so down i made a common mistake.
How are you pushing through your own challenges today?
Drop a comment below and let’s motivate each other!
Whether it’s a workout win, a healthy habit, or just staying consistent-your progress matters.
Let’s keep this positive energy going!
Keep it up king you are doing great. Consistency is the key
Thanks, i appriciate your support! Fala :)
Fantastic, well done. Getting the workout done when you don’t feel like it is a big step towards establishing long lasting habits. Great to hear things are going well. Keep it up. 👍🏻💪🏼🏃🏽♂️
You're absolutely right, getting it done on those tough days feels like a huge win. It’s definitely helping me build those lasting habits, one step at a time. Let’s keep pushing forward together!
Today my goal was to walk 10000 steps but could only do 6000. Will improve it tomorrow and share with you. Plus I wanted to ask how did you develop yourself to do a pull up I can only hang for 30 sec and do 5 scapular pull up.
6000 steps is still amazing progress!
The fact that you’re pushing yourself to improve every day is what really matters.
Keep going, and I can’t wait to hear about your progress tomorrow!
To be honest with you I am on and off with treaning all my live but since i have moved in Sweden 2017 I am more off.
I have alweys been around 90kg but in tha past year i can not go lower than 100 so that's why i said it's enough.
So to get back to your question in tha past I was doing 15 pull-ups with no issue so i guess i stiil have some strenght.
If you need guide for pull-ups!
1. Start with Scapular Pull-Ups
Begin by hanging from a pull-up bar with your arms fully extended and your shoulders relaxed.
Pull your shoulder blades down and together (like trying to tuck them into your back pockets) without bending your elbows.
This will activate the upper back muscles, which are crucial for pull-ups. Aim for 3 sets of 8-12 scapular pull-ups.
2. Practice Negative (Eccentric) Pull-Ups
Jump or use a step to get your chin above the bar, then lower yourself as slowly as possible until your arms are fully extended.
Focus on controlling the descent to build strength.
Do 3-5 reps, aiming to lower yourself over a period of 3-5 seconds.
3. Incorporate Assisted Pull-Ups
Use a resistance band or an assisted pull-up machine to reduce the weight you’re pulling.
This allows you to perform full-range pull-ups while progressively increasing your strength.
Aim for 3 sets of 5-10 assisted pull-ups, gradually using lighter bands or decreasing assistance as you get stronger.
4. Improve Your Grip Strength
Hang from the pull-up bar for time to develop grip endurance and strengthen the muscles needed for pull-ups.
Start with 20-30 seconds, and work your way up to longer holds (60 seconds or more).
Perform 2-3 sets of dead hangs.
5. Strengthen Key Muscles with Accessory Exercises
Work on building up the muscles that contribute to pull-up strength, especially your lats, biceps, and core.
Some effective exercises include:
Lat Pulldowns (3 sets of 8-12 reps)
Dumbbell Rows or Barbell Rows (3 sets of 8-12 reps)
Chin-Ups (use an underhand grip, they’re easier than pull-ups but still build strength)
Core Work (planks, leg raises, and hollow body holds help stabilize your body during pull-ups)
6. Increase Frequency
Practice pull-up variations 2-3 times a week, with proper rest in between to allow your muscles to recover.
Consistency is key! Keep gradually increasing your reps, sets, or reducing assistance over time.
7. Progress to Full Pull-Ups
As you build strength, attempt full pull-ups by pulling yourself up from a dead hang until your chin clears the bar. Start with singles if needed.
Once you can do 1, aim to increase your reps over time by adding more volume or sets.
8. Stay Patient and Track Progress
It takes time to build up the strength to do pull-ups, so stay consistent and patient. Track your progress by logging your reps, sets, and improvements in each workout.
Sample Pull-Up Progression Plan:
Week 1-2: Focus on scapular pull-ups, negative pull-ups, and dead hangs.
Week 3-4: Add in assisted pull-ups and increase volume with accessory exercises (lat pulldowns, rows).
Week 5-6: Try your first unassisted pull-up and continue strengthening with negatives and assisted pull-ups as needed.
By following these steps consistently, you’ll gradually build the strength needed to perform unassisted pull-ups and improve your reps over time!
@@gotse83 Will it be a problem if I skip the assisted pull up as I don't have a band but will increase the set of negative and scapular pull up.
@@mak-yt1364 Not a problem at all! Increasing the sets of negatives and scapular pull-ups is a great alternative to assisted pull-ups, and it’ll still help you build the strength you need. Just make sure to focus on controlled movements and gradually increase your reps or sets as you get stronger.
@@gotse83 Thanks a lot !