Just wanna let you know, I just saw a video from 2017, and the vast difference in editing, production, confidence etc between then and now, is very inspiring! And congratulations on the birth of your child!
I’ll never forget when I started doing pull ups in the gym at 18. My biceps, forearms, grip strength, and lats EXPLODED. Not only that, but everyday feats of strength got way easier and not to mention i could handshake harder and yank people towards me when dapping them up, lol. If you’re not doing pull ups you need to do them immediately and do yourself a favor
I'm trying but it's really difficult to even get 1. Been trying to work up to it but I'm not sure what I'm doing wrong. I can hold myself at the halfway point on the lowering side and been working on getting clean slow negative reps but i can't make myself go back up even slightly.
There is a lack of instruction about how to get a thick back with bodyweight exercises. The arched back pull up is an awesome addition to add to your routine! Thank for the reminder. If anybody has any more suggestions for back thickness let me know!
@@TheBioneer please make another video on bane training like he did how to read more books to become intelligent,how to train your body to become strong and to learn to fight please
Try to mix big compound movements like pull ups and holding yourself at the top of the bar in supersets. This will eventually be good for both hypertrophy and strength
One arm dead hangs really helped me for grip strenght for my deadlift, they are a game changer. I improoved my grip strenght și much that it's not the limiting factor anymore when doing any pulling movement ,and yes i know this isn't totally related to the topic
@Nobody doing constant pull ups , rows without straps would be the first part. Secondly , all of my non maximal rdl's and dl's are done double overhand, and what worked the best for grip was farmer's walk and heavy shrugs.So my suggestion is to get user to the pain cause it will hurt a fuck tone and get volume from any exercises that you do
Spot on, Bioneer! Excellent video! Arched back pull ups are an overlooked variation and offer a whole new dimension to calisthenics back training. For those who think they have outgrown BW reps, try these and they will change your mind 💪
MY FAV Functional Exercise!! Great for back and great for when you accidentally fall into the animal pit at the zoo cause you were supposed to be watching your stupid friend's kid who keeps wandering off & ends up in trouble and then you have to jump down and grab em before the tigers show up so you go to the wall and have to be strong enough to pull yourself and the unorthodox weighed kid up to stay outta harm's way ahhhh good ol Pullups a classic.
This movement has become my top priority after learning we are some of the only animals on the planet whom have the shoulder articulation to do this. It's kind of our animal superpower, which allowed us as a species to learn how to throw.
@@user-gi6zj8um6t apes are different though, different rotating structures. apes swing more and produce less force. not sure if an ape could throw a fastball, for example
@@user-gi6zj8um6t apes can throw but it’s very weak like a chimp could only throw a base ball at 25 miles per hour but just a reguler adult can throw it at about 50 untrained but a trained one can throw about 80 miles per hour and gorillas throw like the chimps too
Pullups is something I've always struggled with. When I found out about Pavel Tsatsouline's Greasing the Groove (GtG), I began using that. Now hat I've seen this video, and have learned a few more than what ive gleaned from YT over time, I had the epiphany that I could do variations for GtG. I'm not sure why I never thought of this before. Again, thank you for all of the in-depth focus videos on specific movements, including this one. Also, the editing and sound on this was awesome! I was delightfully surprised with the changes in style. Plus, I really enjoyed seeing your humor/humour. The middle finger at your shirt almost made me choke on my breakfast. I had to pause the video to laugh, control myself, go back a bit, and resume the video. This made my day! Thank you!
@@himalayantongue I am not here to see but I can only suggest what you probably already know. Check your form. This is best done with a friend or a camera. I use a GoPro, and that's how I found what I felt vs what really was, were 2 totally different things. Switch up variations between slower movements, eccentrics, and etc. Sometimes, it's the repetition that kills the gains, if done in the same way everytime. And lastly, stay consistent. Even if it doesn't happen when it does for others, the usual, or the majority, it might be something that takes you longer. It's certainly frustrating but worth it when it happens, like an achievement unlocked. I hope this helps you and anyone who happens to read it. Have a peaceful evening.
@@wesleyangel777 Thanks for the reply. I've been doing pullups for a long time and my form is pretty much flawless(not just my own opinion either, lol). But I've also been at a plateau for a long time. I was hoping GtG might change things but it didn't seem to work at all, just kept me at the same level of strength. Consistency isn't a problem, but I'll admit my training has never been particularly structured. Out of the things you mentioned, the variations might be what I'm missing the most. I'll have to try experimenting with different grips and eccentrics and whatnot because I haven't been doing that much. Thanks for the advice!
Holy moly macacorni, i look to get my arms stronger since i think it might be the reason i can't do a pull up, so im doing natural grip couldn't feel a thing in my biceps but i did my chest for some reason searched on reddit and the result reminded me of something from this video 🤔(mostly my subconsciousness) "When performing the tactical pull up you will be slightly *PROTRACTING* the shoulder blades" 🤦♂️ Amlost coudldn't do it and i instantly felt the movement in the biceps and arms, thank you bionner!
9:43 thanks for letting us know that you are back, I was thinking this might have been one of those prerecorded ones.... I hope your baby and mama bear are doing fine. Best of luck Welcome back!
I've been doing 100 a day of them 5 days a week, alongside other calisthenics movements ever since I got tired of the gym closing for lockdowns a year ago. My body has completely changed shape and have never felt better
@@syedzaheerhussainshahkazmi1241 I keep it easy so, 5 reps 20 sets. I switch between pull ups and dips. Every minute on the minute I'm doing 5 pull ups and 10 dips for 20 sets. I treat lower body the same way and add a lot of gtg functional calisthenics throughout the day to keep the blood flowing
Excellent video Pal! I started doing pull ups last year and could only do one. I can now do sets of 15, 12, 10, 8 and 6. I am now ready to add some more variations and this video gives me tons of ideas! Thanks!
Congrats. I started last year at 3 with a goal of increasing my pullups but didn't do as well as you. I can do 7-8 now. Also had to work through a bicep injury for a month. All the best.
i would say you are already at the level to train for one arm pull up, i started when i reached 20 pull ups and it only took 2-3 months for me to be able to do my first one arm pull up and the only ones Equipment I used was a pull-up bar, my training consisted of just holding the bar with one hand and the other on my wrist, then I would do the concentric part of the repetition and in the eccentric part I would release my hand from my wrist, I would do 4-5 sets Of 3 to 5 repetitions and finished the training with 2-3 sets of chin-ups/pull ups, 2× a week, if you can do a forearm and biceps strengthening it will help a lot and the last accessory that I I would say it might help is a row, preferably one-sided rowing would be more specific
@@Evan75163 I've just started experimenting with one arm pull-ups by grasping a ring with one hand and grasping my wrist with the other and doing pull-ups that way. I'll have to watch some videos on how to progress to a one armed pull up. So far my goal has been to learn to do a muscle up but my bar dips are still really weak.
@@moritzhoffmeister4824 I did a lot of inverted rows, nearly every day and kept trying to do pull-ups at least three times per week. I focused a lot of training on that particular set of exercises but more importantly I sopped drinking alcohol and started eating more vegetables and proteins and less empty carbs. I lost almost 30 lbs which means that I was pulling up less weight with every rep.
The cues of overlaping the fingers with the thumb and challenging the grip with knuckles pointing up are really going to help me. Dind't know of either! Thanks for the amazing content, as usual!
Come on every body we need to get this man to 500k, also great work on the video, I've been going back and watching some of your old brain training videos, it's just great seeing how much your channel has progressed.
@@ANKIT258456 heavy pain in my forearms, couldn't even grip a bar. also some pain in the shoulders. and it flares up again whenever i do a bit too much, though not as bad. i now have constant pain when straightening my left arm completely and making a fist. that seems to stay :(
Sounds like you fellas hung in the bottom position too much instead of hoding yourself slightly above. Very easy and common way to mess up your rotator cuffs and elbow tendons doing pullups
Good shit as always statred out in a rehab hospital 3 years ago with a destroyed body with massive trauma. I am back movement and blood flow healed me. Your videos are awesome. I shattered my hip shattered pelvis broke right shoulder broke 10 ribs severe hypothermia and bruised lungs. Crawled threw the woods got in my truck and found my phone and called 911. Trained hard my whole life wouldn't be here if I didn't. Listen to this man his advice could save your life. This is why we do it prepare yourself for the worst and it won't be that bad. God bless you and your family.
Great video to start off the year! Pullups are functional and great confidence buildiers. Even starting from just a partial bodyweight hang, progress can be fast and as you demonstrate, the equipment can be as simple as a tree branch.
This is more of my style of exercising. You won’t see me in the gym lifting weights, but I will be doing pull-ups, it’s just such a more natural way that goes with the way our bodies evolved, and more entertaining too (and gentle on our discs). I love everything that engages our innate body abilities that we lost along the way, like squatting and pull-ups. I know that a big part of my problems with my back had to do with losing these abilities, as soon as I started recovering them, I started getting better.
The middle finger at the tossed shirt was hilarious! I accidentally spat out my milk with sudden laughter! You got me on that one! I thought you were going to go Super Saiyan at any moment in this video too! Which, I'm sure, you'll be there soon enough! Amazing video! Love this stuff, and definitely worth the time. Take all the time you need. Family 1st, man! I hope you all stay healthy and happy.
Great video as always Adam! Also great thanks to Hampton from Hybrid Calisthenics, Jaxblade, FitnessFAQ, You Bioneer, and Undersun fitness for achieving my fitness goals with long term mental strength.
I started doing half reps I'll do half way up all the way down and all the way up stopping half way after. I swear it gives a good pump and improves mind muscle connection
A fine video on my favorite/most challenging workout. I'm a low-body fat guy in his late 30s looking to boost my strength, and increasing my max reps on pullups has been surprisingly hard! I'll study these variations for an improved understanding of the mechanics. And congrats on your new child - mine have been the greatest blessing in my life bar none!
Big fan of pull-ups as an exercise everyone should aspire to do as part of their regular training. Loved the detailed variants included here as some more advanced ways to target different areas, improve mobility, etc…💪 This was possibly the most interesting video I’ve seen on pull-ups to date! Well done & happy new year!
@@uvler I agree, as your ability to do pull-ups is a direct reflection of your strength to weight ratio of much of your upper body, even including your core. Hands down one of the best exercises & a great indicator of physical fitness for most people. 💪
Just a shout out to the always brilliant use of Synthwave underscoring the videos. Love the genre, Timecop 1983, FM84, Perturbator, and tons more. Its fantastic training, yoga, chilling music and I love hearing it accompanying the amazing videos.
Great Vid. One thing I love doing to target grip/forearms is to hang towels over the bar and do pull ups off those. You could also wrap the bar. As long as you’re widening the grip.
I want to maximize my weighted pull up. What I've learned from my training for myself was to change variations. I did pronated grip pull ups until I could comfortable do about 90 lbs attached for reps as my main variation which took a few years. However, beyond that intensity I quickly found I'd experience golfers elbow when exerting myself at lower rep ranges with pronated grip. So now I mostly focus on neutral grip as I feel it is the optimal grip for joint stability at the highest intensity training but I'll use any other grip with lower intensity. I'd like maybe more ideas regarding training for my goal. I'd say my current training is similar to what you suggested at 6:20. If you have any ideas on optimal periodization or exercises/variations I should consider prioritizing more to balance the fact I'm predominantly leaning towards neutral grip pull ups I'd love that additional insight.
Even dips are vertical presses. Years ago I learned something called cluster sets from a strong man and I really do enjoy doing them every time I train my torso, I actually call them plane days. Vertical, horizontal, and explosive work which isn't so linear haha so I row days I press, bench or floor, then hang or some other core stabilizer, I'll press overhead, rest on the way to the pull up bar, rest on the way to the dip bars and that's a cluster set. Rotational days or plyo days I will do other core work, but I try to keep them in line with the focus
Broke my new record after 5 years of shoulder recovery yesterday, dislocated my shoulder in my sleep this night. Will be training rows again in a month to build up pull-ups again. Progress is not linear but the mind muscle connection did help me to place back the humerus in to the socket without help.
8:32 100% CORRECT!! I have used this method for going on 30 years now in order to prevent having to get surgery on my injured right shoulder. If I stop doing pullups for 2 weeks my shoulder KILLS ME!
I hope the lack of sleep isnt hitting your training too hard mate! As someone who has an 18 month year old and limited gym time I find my pullup bar in my garage essential to keeping me strong and fit. I can do an absolute killer workout in 20 mins with a bunch of pullup variations.
I’m now at the point at which the body weight pull up no longer phases me and in order to progress, I must do weighted sternum pull ups (chest to bar pull ups). The only time I do body weight regular pull ups is at the end of my workout to test my max reps. It’s crazy how I’ve progressed from struggling with 5 to now repping out 20 after fatiguing myself with my scheduled workout.
Love that you mention rock climbing more and more in your videos. Would love for you to go deeper into climbing, outside of the rope climbs you've touched on.
Had a simpsons reference chuckle at 3:38 when you climbed the wall despite there being a walk around it, it reminded me of the chief wiggum shout on mare not finding the door! Great video as always btw, pull ups and their variants have been an obsession o mine for a long time
Pullups with a slow negative are great. However it wasn’t until I started doing heavy rows that my back started developing into a full thick 3D back. Yates rows and rack pulls.
I'm sorry to hear that your parental leave is over. Mine ends in March, althought i would like it to last forever. Well, maybe you could make a video about starting training after parental leave. I mean dads and mums are in a war superheros... As for usual great topic. I wanna try out some variasouns now.
After a fractured radial 8 weeks ago, the pull-up (once my favorite exercise) has deminished greatly. I actually got 15 today but form was severly lacking.
Man, I'm such a fan of you! I love how you include all methods of training (whether it's FRoM or not) and see positive effects in all of them. Your naturally-based, as I'd like to call it, philosophy on fitness and movement is something I truly appreciate. There is no wrong in movement, as long as you do it thoughtfully (meaning you don't overdo exercises that are painful, but gradually expose yourself to said movement). Seeing you do different workouts in nature is so inspiring! Keep it going brother, much respect and appreciation! 🙌🏻
Addressing biceps contribution- I believe you’ve misunderstood how the biceps work during multi joint exercises. As a biarticular muscle, crossing both the elbow joint and the shoulder joint, the biceps flexes the shoulder and the elbow joint. You have stated this fact correctly. However, during a multi joint pulling exercise, like pull-ups, the biceps shortens at the elbow and lengths at the shoulder joint in the same time. This means the biceps don’t change length as much and makes them less efficient at flexing the elbow during the exercise. This logic also explains why the hamstrings aren’t involved during a squat (they extended the hip, but because of the simultaneous knee extension from your quads, your hamstrings don’t change much length during a squat). However, the pull-up is still great at recruiting and developing the brachialis and brachioradialis, which are able to contribute fully as elbow flexors during multi joint pulling exercises since they aren’t biarticular. Pull-ups are great for your total arm development. But, in order to fully stimulate the biceps you should be progressively overloading on your bicep curls along with your basic pulling exercises.
@@CoolGeekDefence considering he went over “the benefits” of pull-ups over curls, that it is a more “functional” way to train your biceps, he was at least stating that they’re good for biceps development . I recommend you to watch the beginning of the video again and to read my comment thoroughly. It’s a subject that is a bit overlooked, but in my opinion extremely important to understand
all he says are pull ups train biceps in a more functional manner aka more useful for pulling yourself over stuff in real life he never said they help to increase hypertrophy/grow bigger biceps better than curls so what I said still stands
@@CoolGeekDefence At best, the biceps serve as a stabilising role during compound exercises, not in a meaningful way though that is enough to call it “functional”. He may not talked about hypertrophy directly, but he still talked about pull-ups as an exercise that is effective for the biceps, which it isn’t really.
Another way to do bodyweight rows is with a pull-up bar and rest your legs in front of you by placing ankles upon an exercise ball, probably go slow as the core stretch and stability must be solved first. Also appreciated the tip on how to emphasize lats with grip.
My goal for years was a 500 deadlift. After multiple injuries and painful joints I finally got to 475. Which made me realize it’s not sustainable. Note I’m inspired to get good at body weight exercises. New goal is for muscle ups and hanging lever.
Schwarzenegger once said: "Any VERTICAL pulling exercise is for BACK WIDTH (ex: pullups, chinups, with machine or bodyweight training)...and Any HORIZONTAL pulling exercise is for BACK THICKNESS (ex: seated pulley row, one arm dumbbell row). Dorian Yates follow this principle and I understand one of his favorite exercise for BACK THICKNESS was The Barbell Bent Over Row...further explanation about Mr. Yates' BACK is not needed here! LOL!!! Amazing video and amazing channel!!! 😎👍
Excellent video.. I do pull-ups and chin-up twice a week. I like using gym rings to get the rotation when pulling up + it's helped me get a bit stronger especially when performing ring dips. Keep the videos coming. 👍
thanks i used to do dead hangs between every reps and my pulls and chins were barely increased, even i thought that dead hangs might not be good idea now i'll avoid them. but still do them in different exercise.
Welcome back! The content you prepared for your break was fantastic. Grant's video was great, too. As always, you gave me great ideas for more variations I can work into my calisthenics program. Btw... How is the community video coming? 🙄 I'm asking for a friend 😉
Congratulations on the new baby and don't worry, you did fine. I love these types of functional training videos. Helps bring out our hidden Super Saiyan Captain Americas lol.
Just wanna let you know, I just saw a video from 2017, and the vast difference in editing, production, confidence etc between then and now, is very inspiring! And congratulations on the birth of your child!
Here form 2023. It gets really crazy form here
Here from 2024, even crazier now
I’ll never forget when I started doing pull ups in the gym at 18. My biceps, forearms, grip strength, and lats EXPLODED. Not only that, but everyday feats of strength got way easier and not to mention i could handshake harder and yank people towards me when dapping them up, lol.
If you’re not doing pull ups you need to do them immediately and do yourself a favor
Sounds great, brother!
🦾
I'm trying but it's really difficult to even get 1.
Been trying to work up to it but I'm not sure what I'm doing wrong.
I can hold myself at the halfway point on the lowering side and been working on getting clean slow negative reps but i can't make myself go back up even slightly.
There is a lack of instruction about how to get a thick back with bodyweight exercises. The arched back pull up is an awesome addition to add to your routine! Thank for the reminder. If anybody has any more suggestions for back thickness let me know!
It may be a surprise but handstand push ups!
The inverted row is great, and is mentioned in the video too
@@TheBioneer is that a Mercedes SL in the driveway??
@@TheBioneer please make another video on bane training like he did how to read more books to become intelligent,how to train your body to become strong and to learn to fight please
Try to mix big compound movements like pull ups and holding yourself at the top of the bar in supersets. This will eventually be good for both hypertrophy and strength
One arm dead hangs really helped me for grip strenght for my deadlift, they are a game changer. I improoved my grip strenght și much that it's not the limiting factor anymore when doing any pulling movement ,and yes i know this isn't totally related to the topic
@Nobody doing constant pull ups , rows without straps would be the first part. Secondly , all of my non maximal rdl's and dl's are done double overhand, and what worked the best for grip was farmer's walk and heavy shrugs.So my suggestion is to get user to the pain cause it will hurt a fuck tone and get volume from any exercises that you do
@Nobody the more your palms are fucked the more baddas You are
Spot on, Bioneer! Excellent video! Arched back pull ups are an overlooked variation and offer a whole new dimension to calisthenics back training. For those who think they have outgrown BW reps, try these and they will change your mind 💪
Never apologize for taking time off to be a father.
Awesome videos always, thank you for your content
MY FAV Functional Exercise!! Great for back and great for when you accidentally fall into the animal pit at the zoo cause you were supposed to be watching your stupid friend's kid
who keeps wandering off & ends up in trouble and then you have to jump down and grab em before the tigers show up so you go to the wall and have to be strong enough to pull yourself and the unorthodox weighed kid up to stay outta harm's way ahhhh good ol Pullups a classic.
Ye pull ups are just awesome
Harambe would still be with us if people did more pull-ups
@@cavanut1358 straight up FACTS!
😀
I'm sorry wut
This movement has become my top priority after learning we are some of the only animals on the planet whom have the shoulder articulation to do this. It's kind of our animal superpower, which allowed us as a species to learn how to throw.
Apes have the same ability, no? Genuine question, not trolling. Or is that what you mean with "we're some of" and not "the only animals"?
@@user-gi6zj8um6t I guess he meant primates in general
@@user-gi6zj8um6t apes are different though, different rotating structures. apes swing more and produce less force. not sure if an ape could throw a fastball, for example
@@AjaychinuShah lost in translation? that really makes no sense to me :')
@@user-gi6zj8um6t apes can throw but it’s very weak like a chimp could only throw a base ball at 25 miles per hour but just a reguler adult can throw it at about 50 untrained but a trained one can throw about 80 miles per hour and gorillas throw like the chimps too
For those who say bodyweight pull-ups are too easy, they should try doing wide grip chest to bar, very humbling.
Franco Columbu style.
@@JayLoc0042 Yessir
Pullups is something I've always struggled with. When I found out about Pavel Tsatsouline's Greasing the Groove (GtG), I began using that. Now hat I've seen this video, and have learned a few more than what ive gleaned from YT over time, I had the epiphany that I could do variations for GtG. I'm not sure why I never thought of this before. Again, thank you for all of the in-depth focus videos on specific movements, including this one.
Also, the editing and sound on this was awesome! I was delightfully surprised with the changes in style. Plus, I really enjoyed seeing your humor/humour. The middle finger at your shirt almost made me choke on my breakfast. I had to pause the video to laugh, control myself, go back a bit, and resume the video. This made my day! Thank you!
I have no idea why, but GtG hasn't worked for me. Did as instructed (pretty sure) and made zero gains
@@himalayantongue the point of greasing the groove is to get used to a specific movement, not to make strength and size gains
@@RStuff really? I'm pretty sure the stated premise is that it's effective at increasing strength
@@himalayantongue I am not here to see but I can only suggest what you probably already know. Check your form. This is best done with a friend or a camera. I use a GoPro, and that's how I found what I felt vs what really was, were 2 totally different things. Switch up variations between slower movements, eccentrics, and etc. Sometimes, it's the repetition that kills the gains, if done in the same way everytime. And lastly, stay consistent. Even if it doesn't happen when it does for others, the usual, or the majority, it might be something that takes you longer. It's certainly frustrating but worth it when it happens, like an achievement unlocked. I hope this helps you and anyone who happens to read it. Have a peaceful evening.
@@wesleyangel777 Thanks for the reply. I've been doing pullups for a long time and my form is pretty much flawless(not just my own opinion either, lol). But I've also been at a plateau for a long time. I was hoping GtG might change things but it didn't seem to work at all, just kept me at the same level of strength. Consistency isn't a problem, but I'll admit my training has never been particularly structured. Out of the things you mentioned, the variations might be what I'm missing the most. I'll have to try experimenting with different grips and eccentrics and whatnot because I haven't been doing that much. Thanks for the advice!
This is what health & fitness should be: no narcissistic show-off, no attention-seeking hypes, just genuine passion paired with legitimate knowledge 👍
Holy moly macacorni, i look to get my arms stronger since i think it might be the reason i can't do a pull up, so im doing natural grip couldn't feel a thing in my biceps but i did my chest for some reason searched on reddit and the result reminded me of something from this video 🤔(mostly my subconsciousness)
"When performing the tactical pull up you will be slightly *PROTRACTING* the shoulder blades" 🤦♂️
Amlost coudldn't do it and i instantly felt the movement in the biceps and arms, thank you bionner!
I love pull ups, there is just a feeling I get when I do a set of them that really gets me pumped for the day! :)
9:43 thanks for letting us know that you are back,
I was thinking this might have been one of those prerecorded ones....
I hope your baby and mama bear are doing fine.
Best of luck
Welcome back!
Bro you flipping your shirt off is the best thing I've seen all week. Thank you for doing what you do.
I've been doing 100 a day of them 5 days a week, alongside other calisthenics movements ever since I got tired of the gym closing for lockdowns a year ago. My body has completely changed shape and have never felt better
In how many sets do u do 100reps?
@@syedzaheerhussainshahkazmi1241 I keep it easy so, 5 reps 20 sets. I switch between pull ups and dips. Every minute on the minute I'm doing 5 pull ups and 10 dips for 20 sets. I treat lower body the same way and add a lot of gtg functional calisthenics throughout the day to keep the blood flowing
@@syedzaheerhussainshahkazmi1241 I would recommend 10 sets of 10 throughout the day.
@@rahul-qm9fi that's very german
I don't think I could do 100 in week lol I can do 6 per set max
Excellent video Pal! I started doing pull ups last year and could only do one. I can now do sets of 15, 12, 10, 8 and 6. I am now ready to add some more variations and this video gives me tons of ideas! Thanks!
Congrats. I started last year at 3 with a goal of increasing my pullups but didn't do as well as you. I can do 7-8 now. Also had to work through a bicep injury for a month. All the best.
i would say you are already at the level to train for one arm pull up, i started when i reached 20 pull ups and it only took 2-3 months for me to be able to do my first one arm pull up and the only ones Equipment I used was a pull-up bar, my training consisted of just holding the bar with one hand and the other on my wrist, then I would do the concentric part of the repetition and in the eccentric part I would release my hand from my wrist, I would do 4-5 sets Of 3 to 5 repetitions and finished the training with 2-3 sets of chin-ups/pull ups, 2× a week, if you can do a forearm and biceps strengthening it will help a lot and the last accessory that I I would say it might help is a row, preferably one-sided rowing would be more specific
@@Evan75163 I've just started experimenting with one arm pull-ups by grasping a ring with one hand and grasping my wrist with the other and doing pull-ups that way. I'll have to watch some videos on how to progress to a one armed pull up. So far my goal has been to learn to do a muscle up but my bar dips are still really weak.
How did you increase your pull ups?
@@moritzhoffmeister4824 I did a lot of inverted rows, nearly every day and kept trying to do pull-ups at least three times per week. I focused a lot of training on that particular set of exercises but more importantly I sopped drinking alcohol and started eating more vegetables and proteins and less empty carbs. I lost almost 30 lbs which means that I was pulling up less weight with every rep.
The cues of overlaping the fingers with the thumb and challenging the grip with knuckles pointing up are really going to help me. Dind't know of either!
Thanks for the amazing content, as usual!
Come on every body we need to get this man to 500k, also great work on the video, I've been going back and watching some of your old brain training videos, it's just great seeing how much your channel has progressed.
I loved the 80’s sythwave in the intro montage, this gave the pull-up the respect it deserved.
Pull ups built my lats, romboids, rear delts and lower traps. My favorite exercise.
I use rings from my pull up bar for bodyweight rows (you can adjust the difficulty then) rings are very humbling for example ring dips...
Agreed
L-sit pullups are killer.
Would love to see a Lalanne pressup video, maybe with some regressions.
Keep up the good work!💪
Doing pullups a lot results in overuse injury. I'm talking about myself.
It was my favorite exercise.
yeah, don't do them for sets four times a day. threw me on the bench for months. I'm back to one set every two days now
@@notjustforme What injury you had?
Mine is elbow tendonitis.
@@ANKIT258456 heavy pain in my forearms, couldn't even grip a bar. also some pain in the shoulders. and it flares up again whenever i do a bit too much, though not as bad.
i now have constant pain when straightening my left arm completely and making a fist. that seems to stay :(
@@notjustforme Use straps, maybe it'll will work for you.
Sounds like you fellas hung in the bottom position too much instead of hoding yourself slightly above. Very easy and common way to mess up your rotator cuffs and elbow tendons doing pullups
Good shit as always statred out in a rehab hospital 3 years ago with a destroyed body with massive trauma. I am back movement and blood flow healed me. Your videos are awesome. I shattered my hip shattered pelvis broke right shoulder broke 10 ribs severe hypothermia and bruised lungs. Crawled threw the woods got in my truck and found my phone and called 911. Trained hard my whole life wouldn't be here if I didn't. Listen to this man his advice could save your life. This is why we do it prepare yourself for the worst and it won't be that bad. God bless you and your family.
Great video to start off the year! Pullups are functional and great confidence buildiers. Even starting from just a partial bodyweight hang, progress can be fast and as you demonstrate, the equipment can be as simple as a tree branch.
i just done 10 sets of pull ups today than find out you just drop a video on pullups which is awesome
Love how you were able to include some parkour training in this. The tactical pull-up can be such a useful part of building a smooth climb-up!
The Bioneer is a wild man. He climb them stairs backwards I used to love to do that. It builds your forearms and back. Cheers!Mate.
This is more of my style of exercising. You won’t see me in the gym lifting weights, but I will be doing pull-ups, it’s just such a more natural way that goes with the way our bodies evolved, and more entertaining too (and gentle on our discs). I love everything that engages our innate body abilities that we lost along the way, like squatting and pull-ups. I know that a big part of my problems with my back had to do with losing these abilities, as soon as I started recovering them, I started getting better.
The middle finger at the tossed shirt was hilarious! I accidentally spat out my milk with sudden laughter! You got me on that one!
I thought you were going to go Super Saiyan at any moment in this video too! Which, I'm sure, you'll be there soon enough! Amazing video! Love this stuff, and definitely worth the time.
Take all the time you need. Family 1st, man! I hope you all stay healthy and happy.
🤣🤣
Agree ... shades of eric idle, hilarious😂
Haha I was looking for such a comment, the moment he did it straight to like😂😂😂
Yeah, that was hilarious.
Great video as always Adam! Also great thanks to Hampton from Hybrid Calisthenics, Jaxblade, FitnessFAQ, You Bioneer, and Undersun fitness for achieving my fitness goals with long term mental strength.
I started doing half reps I'll do half way up all the way down and all the way up stopping half way after. I swear it gives a good pump and improves mind muscle connection
I don't think those are called half reps, but I don't know what else to call them so idk
1 and a half reps
Hey Adam, i just bought the Superfunctional training E Book, its great, i can't wait to start the programs
The pull up is my favourite exercise. All variations, just love them.
Edit - commented before I finished but this editing is bloody great!
You uploaded this at the perfect time for me! Today I'm doing your Pull Day from your Bodyweight Max Stimulus Program
A fine video on my favorite/most challenging workout. I'm a low-body fat guy in his late 30s looking to boost my strength, and increasing my max reps on pullups has been surprisingly hard! I'll study these variations for an improved understanding of the mechanics. And congrats on your new child - mine have been the greatest blessing in my life bar none!
If you can do 8 reps. Do 4 every 30 minutes, best quality possible. Your strength will shoot up! Half the reps you’re able to do.
Big fan of pull-ups as an exercise everyone should aspire to do as part of their regular training. Loved the detailed variants included here as some more advanced ways to target different areas, improve mobility, etc…💪
This was possibly the most interesting video I’ve seen on pull-ups to date! Well done & happy new year!
Agree, my weighted pull ups(5 reps max) are for example more important to me than bench press.
@@uvler I agree, as your ability to do pull-ups is a direct reflection of your strength to weight ratio of much of your upper body, even including your core. Hands down one of the best exercises & a great indicator of physical fitness for most people. 💪
1:20 there it is, taking shirt of meme is what I look forward the most in your videos. I like very much every part of the video of course as well
Just a shout out to the always brilliant use of Synthwave underscoring the videos. Love the genre, Timecop 1983, FM84, Perturbator, and tons more. Its fantastic training, yoga, chilling music and I love hearing it accompanying the amazing videos.
We need to get this man more views
Yes! I’m training pull ups with bands to assist because I’m still quite new to it.
If I could only do one exercise for the rest of my life, it'd probably be arched back pullups. Welcome back and cant wait for the next vids!
Great Vid.
One thing I love doing to target grip/forearms is to hang towels over the bar and do pull ups off those. You could also wrap the bar. As long as you’re widening the grip.
Best fitness channel out here your the only one who talks about benefits of half reps and the pump from it
I want to maximize my weighted pull up. What I've learned from my training for myself was to change variations. I did pronated grip pull ups until I could comfortable do about 90 lbs attached for reps as my main variation which took a few years. However, beyond that intensity I quickly found I'd experience golfers elbow when exerting myself at lower rep ranges with pronated grip. So now I mostly focus on neutral grip as I feel it is the optimal grip for joint stability at the highest intensity training but I'll use any other grip with lower intensity.
I'd like maybe more ideas regarding training for my goal. I'd say my current training is similar to what you suggested at 6:20. If you have any ideas on optimal periodization or exercises/variations I should consider prioritizing more to balance the fact I'm predominantly leaning towards neutral grip pull ups I'd love that additional insight.
Even dips are vertical presses. Years ago I learned something called cluster sets from a strong man and I really do enjoy doing them every time I train my torso, I actually call them plane days. Vertical, horizontal, and explosive work which isn't so linear haha so I row days I press, bench or floor, then hang or some other core stabilizer, I'll press overhead, rest on the way to the pull up bar, rest on the way to the dip bars and that's a cluster set. Rotational days or plyo days I will do other core work, but I try to keep them in line with the focus
I just wanted to let you know that you are one of the reasons I chose to do physiotherapics and coaching as a job
Keep strong! Love your work and share it regularly.
Broke my new record after 5 years of shoulder recovery yesterday, dislocated my shoulder in my sleep this night. Will be training rows again in a month to build up pull-ups again. Progress is not linear but the mind muscle connection did help me to place back the humerus in to the socket without help.
A good stretch at the bottom of the pullup with a nice full range of motion is apperently very stimulative for hypertrophy as well
congrats on the baby, i appreciate your videos. especially these about the benefits of body weight useful for a functional life.
Taking a second to give your shirt the finger was by far the best part of this video.
8:32 100% CORRECT!! I have used this method for going on 30 years now in order to prevent having to get surgery on my injured right shoulder. If I stop doing pullups for 2 weeks my shoulder KILLS ME!
Changed my habits for the better once more, thank you!
I hope the lack of sleep isnt hitting your training too hard mate!
As someone who has an 18 month year old and limited gym time I find my pullup bar in my garage essential to keeping me strong and fit. I can do an absolute killer workout in 20 mins with a bunch of pullup variations.
I haven't had that much enjoyment in a exercise video in a while. Great job.
Try slow cadence pull-ups
4 second pull up
4 second hold at top
4 lowering
4 second hold
Keep going till failure it’s a beast
I’m now at the point at which the body weight pull up no longer phases me and in order to progress, I must do weighted sternum pull ups (chest to bar pull ups). The only time I do body weight regular pull ups is at the end of my workout to test my max reps. It’s crazy how I’ve progressed from struggling with 5 to now repping out 20 after fatiguing myself with my scheduled workout.
Put on some bodyweight and see how the difficulty comes right back
Stumbled across this video and gave it full viewing. Excellent content, thank you.
Love that you mention rock climbing more and more in your videos. Would love for you to go deeper into climbing, outside of the rope climbs you've touched on.
Had a simpsons reference chuckle at 3:38 when you climbed the wall despite there being a walk around it, it reminded me of the chief wiggum shout on mare not finding the door!
Great video as always btw, pull ups and their variants have been an obsession o mine for a long time
Pullups with a slow negative are great. However it wasn’t until I started doing heavy rows that my back started developing into a full thick 3D back. Yates rows and rack pulls.
Can you make a video about muscle gain/hypertrophy only using resistance bands?
Pool ups are so fun and cool and with how versatile they appear to be when you talk about them I'm glad they are so popular
I'm sorry to hear that your parental leave is over. Mine ends in March, althought i would like it to last forever.
Well, maybe you could make a video about starting training after parental leave. I mean dads and mums are in a war superheros...
As for usual great topic. I wanna try out some variasouns now.
Great idea!
Best UA-camr in fitness aspect
This is one of my favorite videos so far! Keep it up
I thank you for your videos, but even more for your smile and your kindness
I creased when you flipped the bird when you took your shirt off 😆 great information as always. Never stop moving 🦾
This guy changed my thinking about training. Always amazing
After a fractured radial 8 weeks ago, the pull-up (once my favorite exercise) has deminished greatly. I actually got 15 today but form was severly lacking.
Take it slow, better to have enough rest between sessions. You gonna make it!
Whenever I want to find out more about a fitness subject, my go-to is The Bioneer.
Man, I'm such a fan of you! I love how you include all methods of training (whether it's FRoM or not) and see positive effects in all of them. Your naturally-based, as I'd like to call it, philosophy on fitness and movement is something I truly appreciate. There is no wrong in movement, as long as you do it thoughtfully (meaning you don't overdo exercises that are painful, but gradually expose yourself to said movement). Seeing you do different workouts in nature is so inspiring! Keep it going brother, much respect and appreciation! 🙌🏻
1:22 slick with the quick cutaway
I'm convinced that you're the fittest fittuber. You're honestly insane with how much you can do
Addressing biceps contribution-
I believe you’ve misunderstood how the biceps work during multi joint exercises.
As a biarticular muscle, crossing both the elbow joint and the shoulder joint, the biceps flexes the shoulder and the elbow joint. You have stated this fact correctly.
However, during a multi joint pulling exercise, like pull-ups, the biceps shortens at the elbow and lengths at the shoulder joint in the same time. This means the biceps don’t change length as much and makes them less efficient at flexing the elbow during the exercise.
This logic also explains why the hamstrings aren’t involved during a squat (they extended the hip, but because of the simultaneous knee extension from your quads, your hamstrings don’t change much length during a squat).
However, the pull-up is still great at recruiting and developing the brachialis and brachioradialis, which are able to contribute fully as elbow flexors during multi joint pulling exercises since they aren’t biarticular.
Pull-ups are great for your total arm development. But, in order to fully stimulate the biceps you should be progressively overloading on your bicep curls along with your basic pulling exercises.
it seems like you're assuming he thinks that pull ups are optimal for increasing bicep development witch he never says
@@CoolGeekDefence considering he went over “the benefits” of pull-ups over curls, that it is a more “functional” way to train your biceps, he was at least stating that they’re good for biceps development .
I recommend you to watch the beginning of the video again and to read my comment thoroughly. It’s a subject that is a bit overlooked, but in my opinion extremely important to understand
all he says are pull ups train biceps in a more functional manner aka more useful for pulling yourself over stuff in real life he never said they help to increase hypertrophy/grow bigger biceps better than curls so what I said still stands
@@CoolGeekDefence
At best, the biceps serve as a stabilising role during compound exercises, not in a meaningful way though that is enough to call it “functional”.
He may not talked about hypertrophy directly, but he still talked about pull-ups as an exercise that is effective for the biceps, which it isn’t really.
I mean the role of stabilizing muscles is super important in all athletic activities
Another way to do bodyweight rows is with a pull-up bar and rest your legs in front of you by placing ankles upon an exercise ball, probably go slow as the core stretch and stability must be solved first. Also appreciated the tip on how to emphasize lats with grip.
Pull-up bar is at door frame height
My goal for years was a 500 deadlift. After multiple injuries and painful joints I finally got to 475. Which made me realize it’s not sustainable. Note I’m inspired to get good at body weight exercises. New goal is for muscle ups and hanging lever.
Now *
Schwarzenegger once said: "Any VERTICAL pulling exercise is for BACK WIDTH (ex: pullups, chinups, with machine or bodyweight training)...and Any HORIZONTAL pulling exercise is for BACK THICKNESS (ex: seated pulley row, one arm dumbbell row). Dorian Yates follow this principle and I understand one of his favorite exercise for BACK THICKNESS was The Barbell Bent Over Row...further explanation about Mr. Yates' BACK is not needed here! LOL!!! Amazing video and amazing channel!!! 😎👍
Man your editing skills have developed so much throughout the years!!
The evolution of your editing and this channel is amazing great work and awesome info!
Awesome video. Been doing both arched and hollow pull ups, wide grip and narrow. This explains a lot. Thanks!
Excellent video.. I do pull-ups and chin-up twice a week. I like using gym rings to get the rotation when pulling up + it's helped me get a bit stronger especially when performing ring dips. Keep the videos coming. 👍
I only ever do dead hang pull-ups. I was always taught the other versions were cheating. I will try adding in a few variations. 👍
I must say, your videography skills as well have become very impressive!
I loved the finger finger to the shirt joke. These videos are always fantastic!
Welcome back! And great video, I thought I had a good amount of variation but definitely still some new options!
Bioneer, you are amazing dude, you changed my perspective of fitness
Pull ups have always been my favorite exercise, great tips here
Great video! You didn’t mention “greasing the groove” on rest days.
thanks i used to do dead hangs between every reps and my pulls and chins were barely increased, even i thought that dead hangs might not be good idea now i'll avoid them. but still do them in different exercise.
The best innovator on you tube.
Welcome back!
The content you prepared for your break was fantastic. Grant's video was great, too.
As always, you gave me great ideas for more variations I can work into my calisthenics program.
Btw... How is the community video coming? 🙄 I'm asking for a friend 😉
Congratulations on the new baby and don't worry, you did fine. I love these types of functional training videos. Helps bring out our hidden Super Saiyan Captain Americas lol.
Truly rugged. Excellent video.
And the Background Music was Cool as F*ck.😁👌🏾
You look and present exceptionally well-
Lately, I've been feeling too rigid when doing pull-ups on bars so I'm switching to rings-only pull-ups.
CONGRATULATIONS 🎊 thank you for your handwork mate:) ur videos get me super excited to workout
Your music got me rocking out.