Dr. Mike casually giving better pullup advice than most self-proclaimed bodyweight experts out there. By the way, slower eccentrics are truly great. Appreciate that point a lot. Dropping fast into the dead hang will not only create less gains but will also annihilate your elbows and shoulders over the long run.
For people who aren't very well trained, doing slow, eccentric ONLY pull-ups can be more than enough to make gains for weeks if not months. Use a stool or something to get your chest up to the bar, and lower yourself down as slowly as possible. If you can't rep out full ROM pull-ups, doing that 10-15 times will almost certainly get you sore
I used a stool to assist on the way up then did unassisted negatives to start my pull up progression. The sweet part is progressing is super easy; just keep moving the stool slightly further away so your leg can’t assist as much. Eventually you will move it out of range and congrats you are doing pull ups.
@@bryanmclean6898that's honestly such an excellent tip mate. i can do one good pull up, i was wondering how should i tackle the movement. i always have sucked at them, always wanted to be able to do them. now i'm at the bodyweight to do them but lack strength and equipment like those stretchy bands, mates etc.. to do assisted ones. literally only thing i have to my disposal is a pull-up bar, and a stool haha! i'm gonna try this tomorrow, thanks a bunch! i try to remember to let you know if i unlocked pull-ups with your tip :) back gains, here i come!! cheers from Finland! 🇫🇮
3:40 ... The slow descent and momentary deadhang at the bottom. The Beastie Boys said it best with, *_"Let it flow - let yourself go... Slow and low - that is the tempo"_*
Another tip for those who swing and can’t control their lower body is to put your feet a little out in front of you. It will tense up your abs and keep you stiffer. It’s not an L-sit pullup so your abs shouldn’t (hopefully) be the limiting factor.
This will make you round forward at the top which biases the lats. Thinking of clenching your but, relaxing your abs, and pushing your hips forward will make you have a curved spine at the top of the pull up which will bias the other back muscles.
@@kali3828 Either way works and hits the lats slightly different...Id rather engage my core so there is no weak link in the chain when doing the pullup
I thing you mean L-Hang Pull Up, and as well, if you just ower slowly like Dr Mike says you wont get much swing even in a tight lower back, stetched abs position with legs just hanging straight down
@@ChristianJunkar kinda yeah, just with your feet slightly out in front of you so that you’re tense. If by L-Hang you mean something like a lower level L-Sit than yes. That’s what I mean
"Light in the way it's perfectly connecting." This is gold. I switched up my training a year ago to light 15-25 rep sets. I've increased my VO2 max from 46 to 51. Gone from 200+lbs with 140lbs lean mass. To 184lbs with.......140lbs lean mass. Leave your ego at the door folks. Heavy weight is overrated. It's more about being resilient to outside pressure by building internal pressure. Like the feeling you get underwater but on land. Sometimes I come out of a set feeling like I was just underwater. It's incredible and allows me to feel like I'm hitting that kaioken×4 on earth for the first time without breaking my body with weight it shouldn't be handling like that. Use heavy weight lightly and use light weight heavily. My workout sessions turn into beam struggles. I love it. This video made me laugh a bunch. Thanks.
first attempt doing weighted pullup with 22lbs db, i think my front delt/rotator got injured and now i can't deadhang with deepest stretch. lesson learned.
how many good reps you were able to pull before you added the weight? 🤔 somewhere around 12-15 reps maybe? i'm way ahead of myself asking this because i can do only one clean rep right now haha, but i'm incorporating assisted ones for sets of 12 with very slow eccentric etc, to my back workout. very determined to finally unlock the pull-ups, hopefully i can add the first kilo early next year 😎 i'm pretty light so i think it's not an out of reach goal, to progress from 1 to 12 reps in 3-4 months as a relative beginner, at around 155lbs bodyweight. (started going to gym literally early August this year haha, in the middle of pretty big lifestyle change atm) what do you think, does this sound realistic? i progress pretty well strength wise and have okayish base strength, it's just that most of it is in my legs rather than upper body 😂 but i can deadlift my bodyweight for 12 reps with straps (3 reps without and my forearms give out, pretty standard for beginners i think) so i am pretty strong even for beginner atleast in that movement. don't ask about the bench press though haha 😂 (struggling with 100lbs, honestly so humbling haha) anyway, have been loving the gym, slight regrets that i didn't dare to start earlier, but i'm only 28 so i'm not that late. i'm working in my work places gym that is pretty poorly equipped but it has the basic stuff, good enough for now. working up the courage to enter a commercial gym, i think i will in couple months after i'm not such a beginner anymore 😂 sorry this post stretched a bit, cheers from Finland! 🇫🇮
@@ankitprakash8968 should i start with sets of 3 assisted? or perhaps do as much as sets of 6 reps? i think i'm going to focus to pull ups for couple of months, starting from this week, i did just a one set of five assisted pull ups last week to test it and i got sore from multiple places 😂
I have found if I squeeze my glutes and abs to brace my core, I don't swing nearly as much AND get better SFR, better mind/muscle, and a few more reps. Worth a try!
bracing the core is honestly what youre supposed to do somewhat, some people have to que it to though such as yourself. Some just do it without thinking
I was always a tall lanky guy who avoided pullups until my late 30s. Then I became a father and hadn't much time for training so a basic home gym was the best solution. Now I'm 55 and hear compliments about my lats from people who trained in gyms their whole life. So apparently genetics wasn't the problem.
Yes I m pretty tall myself 6’7 and I used toI want to start pullups in the past but didn t train that often I wanna get back into them and do them first in every back day from now
I am currently experimenting with weighted pull ups. Once i managed 10 BW reps pull ups, i went to weighted. I went from 10kgx5 reps, to 10kgx7reps, then 15kgx5 reps which im currently on. I can RM 35kg currently, going for 40kg! SInce i have around 10kg of fat to lose, i am essentially doing weighted by default. I think it will benefit a lot to my pull ups as i lose weight, and i am much stronger with just 3 weeks of weighted pull up training. The issue is that i can just do 11xBW rep pull ups still, so i find myself getting strong but my endurance is still pretty low. Hopefully it gets better as i lose weight and do different variations with pull ups! (Gonna try going for 1RM at beginning then unload rep until its regular BW next time to see how that goes)
for some reason, the relationship between weightloss and pullup ability is superlinear. Losing just five pounds makes pullups easier than taking five pounds off the bar would on other exercises. Dr Mike mentions this phenomena in one of his pullup programming videos
Not really sure why but months ago I injured my shoulder, wouldn’t go away. At first doing pull ups would hurt like any exercise, took a break, and on the first day doing pull ups again the pain has gone away almost completely. Insane.
This is fucking crazy!! I'm adding in pull ups to my meso that starts next week and searched to see if RP has any tips. Yall posted the day I needed it. This isn't the first time either. Thank you
I find that doing other hanging exercises (in particular hanging leg raises) gets you much better at avoiding swinging during other calisthenics movements
For those who aren't strong enough to do weighted pullups yet, a way of doing the down sets would be to have a stool handy, and then once you reach concentric failure, use the stool to do a few eccentric only reps
@@richardparker471 I appreciate the support. I just meant pull ups is my first Thursday exercise. I am on a 5 day full body split. Never really had the pull up broken down like this for me.
I started doing pull-ups around 18 months ago. In the beginning, I couldn't do a single rep. Now I'm doing 5-8 reps with 20-24kgs. My back feels better than ever, I can really recommend it.
I can do a couple reps 3-5 but I’m up like 12 pounds up on my bulk at 200 Bw before I was able to do 5-7 you think that’s still pretty good even though reps decreased
@@EVEN-ls9ic That's good I think.. I'm also quite heavy, at 112 kg, main reason why I've been skipping pull-ups most of my life. But it went up quite quickly when I started doing them. The hardest part, was to get the first full pull-up.. After that, it was just a matter of staying consistent and adding weight. Good luck with your gainz!
@@krzychood thanks man. Today I had an upper body workout and did chin ups instead since there easier. And got more reps than what I do for regular pull ups. So Ima progress on chin ups and try to see how many I can do on pull ups in a couple of weeks. Sorry if my grammar is bad
6:30 Dr. Mike, you said "for whatever look you have." That'd be an interesting video. Different bodybuilder looks, builds... skeletal frame (anthropometry ratios) and nuances of its potential influences on hypertrophy on different muscle targets from some lifts potentially being harder or having different SFRs, and all that. Debunking genetics for aesthetics (or proving.) Even super targeted guides like "if you have a stupid long torso and short little dwarf legs, try substituting this lift." My own interest besides curiosity is that I'd like an idea of what to expect at my own height and frame. 6' 210 pounds, super duper upper back/lat compared to chest because I used to work concrete, so much that it has affected my posture for 15 years. What goals I could shoot for. What would my sort of "expected" physique look like. What timeline, too. I've only been seriously lifting for about 6 months, full body. So, should I not even think about specialization until I've been lifting and just putting on muscle mass for, idk, two years, lean out and then have a solid idea of what my natural "filled out" proportions might be? Then think about specializing different muscles? Thanks! Love the vids, been a team full ROM sub for a couple months and digging it. So much info to satisfy my adhd. No competitive aspirations, just want to get sexy!
I always thought going to the clavicle was a different variation - not what you do when you’re stronger…feeling called out for doing the easy ones hahaha gotta get on it!
this is great advice. i been doing pullups for years just as a hobbie to keep in shape. i have a pullup bar at home and i always do 100% full range, with a 1 second pause at top. its actually pretty crazy how good my v taper is from doing these, and im not even that good. i can crank out 15 reps with this from. my pure max reps with shit form is 20. either way, i can honestly say i think doing pullups in my spare time was one of hte best hting i ever decided to do in my life
Awesome! And right before back day lol. Just started programming pull ups in 3 times a week. Can only do a solid 8 with control and chest to bar though
"Only" Dude, 8 controlled chest to bar pull ups is awesome, I can't even do a single one because I lack the strength in the uppermost 10cm or so (and not being super lean doesn't help either). Chin above bar is no problem, but for now I just pull up unassisted as far as I can, then do the last bit assisted (I have a pull up bar on a wall bar setup, so I can just put my feet up on the wall bars for assistance) and slow controlled negatives.
We will have a video about how to increase your shoulder press ability! It's already been recorded and should be out in the next few months! - Dr. Mike
Why even lift chin over the bar? I'll just spend all the time hanging from the bar at full arm length, loaded stretch boyyys! That's the optimal stimulus. Serious talk: I noticed leg swing stopped when I learned to tension the core and legs and pulling up instead of turning body into different angles because I hadn't developed balanced and strong enough muscles to do the pull without. Also neat little trick for balance/limited space/limited leg swinging was putting legs together, holding them straight and slightly lifted to your front. Legs in the front instead of curled behind doesn't allow to use them for swinging and positional advantage. That way your core is pretty certainly under tension, your legs will be under tension, your balance doesn't move a lot throughout the pull and you can focus on pulling through your back. Worked great whenever I noticed my technique was getting a bit off and introducing odd swinging.
Yeah, I agree, the slight hollow body position with the feet together in front really makes swinging not an issue for me. I like to point my toes to help cue the hollow body hold. It makes pullups feel super precise and controlled. Surgical, even.💪
Some killer tips in this video! 🔥🔥🔥 I love rotating in pullups. There's a ton of variety so they don't get too stale. But, too much volume on them can definitely irritate various tendons. I'm currently at 3 sets of chest to bar pullups (~2" from the bottom of my sternum), twice a week. If I need a little extra volume for lats / upper back, I'll do lat prayers or lighter weight pulldowns. Currently, I'm loving a grip width just inside my shoulders (overhand thumbless), slight hollow body, moderate stretch at the bottom, explosive concentric, ~1 second eccentric. On the last rep I'll milk that last eccentric for ~3-4 seconds. Lights up my mid back a TON. I think as I get stronger I'll switch to trying arched back pullups, but currently they're too difficult for me to get enough useful reps. So I just do lat pulldowns with that posture. 💪
Skinny 125 lb guy here. At peak pull-up practice I was starting with 25 lbs around my waist for a set of 9, then I would drop 5 lb for each subsequent set down to body weight. In retrospect I think the first four sets were quality but the last two were a little bit junk. If you do drop sets like this just be mindful of how good your lat contraction is.
I just recently started leaning back and trying to touch my sternum with hands just outside shoulder with during my pull-ups so it hits my lats more. For the longest time I was only feeling it in the teres major. This makes it more of a row in the shortened position making a lot harder without any load.
The biggest hurdle people have to performing a proper pull up are the rounded and shrugged up shoulders, caused by disproportionally weak infraspinatus and teres major, which cause dysfunction of the shoulder joint. Most of them don’t even realize it.
Meanwhile, I can barely do six basic pullups. Back is one of my strengths, but pullups make me feel super weak. Need to start incorporating them more into my routine
In that rep range, lat pulldowns will help a TON! Work a variety of grip widths / angles and do full range of motion. After months of that you'll be really surprised at how much easier it is to feel your back with pullups/chinups (and probably stronger, too!).
@@nmnate Lat pulldowns have been my friend for sure. And lat prayers. Full ROM has helped me make a lot of progress. Hoping I'll be able to keep increasing reps on pullups over the next month or so of my growth phase
Speaking from experience, and as someone with loose ligaments, locking out at the bottom with straight arms really irritated my elbows. If anyone has the same issue I would strongly recommend you don't lock out fully at the bottom.
6:00 onwards, is it better to do weighted than these progressions as you are only making the concentric more difficult with these variations but with weighted you increase the tension at the stretched position as well?
I use to be able to do 20 plus bodyweight pull-ups easy, stopped training for a couple months due to illness and now I can barely get 10 if I'm feeling good... Body fat percentage is about the same. Quickly regained pre-illness numbers on other compound lifts. Don't know why pull up strength just disappeared.
Hey, try greasing the groove with pull ups if you have a bar at home... Just do like half your max reps each time. Also, foot-assisted pull ups and inverted rows are great accessories. Assisted pull up machines and bands are also good just for getting reps and building endurance. Lat pulldowns are better for working weak points rather than helping to increase the number of reps you can do. For example, if you struggle with chest to bar pull ups, lat pulldowns are a great way to focus on that end range of pulling the bar to the chest.
Any exercise that targets the pullup muscles will be a good accessory for pullups. Lat pulldown, any kind of row, hell even bicep curls and forearm work.
Great vid. I injured one lat a few years back & ever since then I can't go full stretch without risk of injury. Guess I just have to settle for less gains.
Nothing compares to pull-ups. You can do iliac Pulldowns, but why? - Tom Platz (probably)
That's a quote from Tom Latz, another great bodybuilder
@@antonbelyaev8295 Definitely one of the bodybuilders of all time!
Nothing compares to your hand. You can have sex with a woman, but why?- Tom Fapz
YES
Lee priest also known as Tom gatz would agree with you
Unlike 98% of the youtube "fitness" channels, Dr. Mike puts out quality content instead of junk volume.
unfortunately lot of people still following channels like AthleanX
That’s crazy that Dr. Mike was floating in mid air in between each of those demonstration sets.
MAGIC POWERS. - Dr. Mike
I love that you can clearly see who watches RP when at the gym . Game changing series
One of the most deluded comments I've ever seen lmao, wow.
They spend more time checking out the muscles on other men than working out?🤔
Your content is an excellent balance of hilarious and educational. Thank you sir.
Thank you! - Dr. Mike
Dr. Mike casually giving better pullup advice than most self-proclaimed bodyweight experts out there. By the way, slower eccentrics are truly great. Appreciate that point a lot. Dropping fast into the dead hang will not only create less gains but will also annihilate your elbows and shoulders over the long run.
For people who aren't very well trained, doing slow, eccentric ONLY pull-ups can be more than enough to make gains for weeks if not months.
Use a stool or something to get your chest up to the bar, and lower yourself down as slowly as possible. If you can't rep out full ROM pull-ups, doing that 10-15 times will almost certainly get you sore
I used a stool to assist on the way up then did unassisted negatives to start my pull up progression. The sweet part is progressing is super easy; just keep moving the stool slightly further away so your leg can’t assist as much. Eventually you will move it out of range and congrats you are doing pull ups.
@@bryanmclean6898that's honestly such an excellent tip mate. i can do one good pull up, i was wondering how should i tackle the movement. i always have sucked at them, always wanted to be able to do them. now i'm at the bodyweight to do them but lack strength and equipment like those stretchy bands, mates etc.. to do assisted ones. literally only thing i have to my disposal is a pull-up bar, and a stool haha! i'm gonna try this tomorrow, thanks a bunch! i try to remember to let you know if i unlocked pull-ups with your tip :) back gains, here i come!!
cheers from Finland! 🇫🇮
3:40 ... The slow descent and momentary deadhang at the bottom. The Beastie Boys said it best with, *_"Let it flow - let yourself go... Slow and low - that is the tempo"_*
Ive never needed to pay for a coach or a trainer. This is the best channel on UA-cam. Thank you for everything man
Watching these videos for free feels like theft. Some of the absolute best content in UA-cam period.
Another tip for those who swing and can’t control their lower body is to put your feet a little out in front of you. It will tense up your abs and keep you stiffer. It’s not an L-sit pullup so your abs shouldn’t (hopefully) be the limiting factor.
This will make you round forward at the top which biases the lats. Thinking of clenching your but, relaxing your abs, and pushing your hips forward will make you have a curved spine at the top of the pull up which will bias the other back muscles.
Yup this works
@@kali3828 Either way works and hits the lats slightly different...Id rather engage my core so there is no weak link in the chain when doing the pullup
I thing you mean L-Hang Pull Up, and as well, if you just ower slowly like Dr Mike says you wont get much swing even in a tight lower back, stetched abs position with legs just hanging straight down
@@ChristianJunkar kinda yeah, just with your feet slightly out in front of you so that you’re tense. If by L-Hang you mean something like a lower level L-Sit than yes. That’s what I mean
Danke!
the craziest thing is, you arent using a script. Your ability to generate words never seizes to amaze me.
7:23 *sends back pics*
"Light in the way it's perfectly connecting." This is gold. I switched up my training a year ago to light 15-25 rep sets. I've increased my VO2 max from 46 to 51. Gone from 200+lbs with 140lbs lean mass. To 184lbs with.......140lbs lean mass. Leave your ego at the door folks. Heavy weight is overrated. It's more about being resilient to outside pressure by building internal pressure. Like the feeling you get underwater but on land. Sometimes I come out of a set feeling like I was just underwater. It's incredible and allows me to feel like I'm hitting that kaioken×4 on earth for the first time without breaking my body with weight it shouldn't be handling like that. Use heavy weight lightly and use light weight heavily. My workout sessions turn into beam struggles. I love it. This video made me laugh a bunch. Thanks.
targeting the muscle series is all i need. its the best!!! love u dr mike nd team!!!
Great video. Always look forward to doing weighted pull ups. Started w/ 2.5 lbs as you said and hit 6 reps 40lbs this week.
Alright starting with 2.5 this Thursday we’ll see how it goes
first attempt doing weighted pullup with 22lbs db, i think my front delt/rotator got injured and now i can't deadhang with deepest stretch. lesson learned.
how many good reps you were able to pull before you added the weight? 🤔 somewhere around 12-15 reps maybe?
i'm way ahead of myself asking this because i can do only one clean rep right now haha, but i'm incorporating assisted ones for sets of 12 with very slow eccentric etc, to my back workout. very determined to finally unlock the pull-ups, hopefully i can add the first kilo early next year 😎 i'm pretty light so i think it's not an out of reach goal, to progress from 1 to 12 reps in 3-4 months as a relative beginner, at around 155lbs bodyweight. (started going to gym literally early August this year haha, in the middle of pretty big lifestyle change atm)
what do you think, does this sound realistic? i progress pretty well strength wise and have okayish base strength, it's just that most of it is in my legs rather than upper body 😂 but i can deadlift my bodyweight for 12 reps with straps (3 reps without and my forearms give out, pretty standard for beginners i think) so i am pretty strong even for beginner atleast in that movement. don't ask about the bench press though haha 😂 (struggling with 100lbs, honestly so humbling haha)
anyway, have been loving the gym, slight regrets that i didn't dare to start earlier, but i'm only 28 so i'm not that late. i'm working in my work places gym that is pretty poorly equipped but it has the basic stuff, good enough for now. working up the courage to enter a commercial gym, i think i will in couple months after i'm not such a beginner anymore 😂
sorry this post stretched a bit, cheers from Finland! 🇫🇮
@@Nakkitelineu can start adding weights when u can do sets of 8 pullups , add some minor kilos and do triples , this will boost strength more
@@ankitprakash8968 should i start with sets of 3 assisted? or perhaps do as much as sets of 6 reps? i think i'm going to focus to pull ups for couple of months, starting from this week, i did just a one set of five assisted pull ups last week to test it and i got sore from multiple places 😂
I have found if I squeeze my glutes and abs to brace my core, I don't swing nearly as much AND get better SFR, better mind/muscle, and a few more reps. Worth a try!
bracing the core is honestly what youre supposed to do somewhat, some people have to que it to though such as yourself. Some just do it without thinking
I was always a tall lanky guy who avoided pullups until my late 30s. Then I became a father and hadn't much time for training so a basic home gym was the best solution. Now I'm 55 and hear compliments about my lats from people who trained in gyms their whole life. So apparently genetics wasn't the problem.
Yes I m pretty tall myself 6’7 and I used toI want to start pullups in the past but didn t train that often I wanna get back into them and do them first in every back day from now
I am currently experimenting with weighted pull ups. Once i managed 10 BW reps pull ups, i went to weighted. I went from 10kgx5 reps, to 10kgx7reps, then 15kgx5 reps which im currently on. I can RM 35kg currently, going for 40kg!
SInce i have around 10kg of fat to lose, i am essentially doing weighted by default. I think it will benefit a lot to my pull ups as i lose weight, and i am much stronger with just 3 weeks of weighted pull up training. The issue is that i can just do 11xBW rep pull ups still, so i find myself getting strong but my endurance is still pretty low. Hopefully it gets better as i lose weight and do different variations with pull ups! (Gonna try going for 1RM at beginning then unload rep until its regular BW next time to see how that goes)
for some reason, the relationship between weightloss and pullup ability is superlinear. Losing just five pounds makes pullups easier than taking five pounds off the bar would on other exercises. Dr Mike mentions this phenomena in one of his pullup programming videos
Not really sure why but months ago I injured my shoulder, wouldn’t go away. At first doing pull ups would hurt like any exercise, took a break, and on the first day doing pull ups again the pain has gone away almost completely. Insane.
Doctor mike doing his best to mimic gravity is all the comedy i need...thank you mike very very comical
The production on this video is amazing! Don't change anything. Lighting sound graphics all spot on.
Love this series! Thanks for the great content!
for real, this content is godsend for all lifters
Same, the tips are tried and true.
This is fucking crazy!! I'm adding in pull ups to my meso that starts next week and searched to see if RP has any tips. Yall posted the day I needed it. This isn't the first time either. Thank you
Is it really so crazy though?
7:50 lmfao that had me dying. You've triggered all the "kipping" crossfitters for sure
I find that doing other hanging exercises (in particular hanging leg raises) gets you much better at avoiding swinging during other calisthenics movements
Dr Mike, love the feel of down sets for the connection you are talking about
For those who aren't strong enough to do weighted pullups yet, a way of doing the down sets would be to have a stool handy, and then once you reach concentric failure, use the stool to do a few eccentric only reps
Heeeeey a rock climbing shout out! Bodybuilding and bouldering coming together to lat spread our way to the top! My day has been made.
this needs at least a million views
Perfect timing! The lat pull down machine just broke at my gym.
Just about to head to the gym and my first workout is the pull up. Thanks!
I remember my first pull up day, i used the assisted machine to get sets of 10-12 and was sore asf the next day good luck
@@richardparker471 I appreciate the support. I just meant pull ups is my first Thursday exercise. I am on a 5 day full body split. Never really had the pull up broken down like this for me.
I started doing pull-ups around 18 months ago. In the beginning, I couldn't do a single rep. Now I'm doing 5-8 reps with 20-24kgs. My back feels better than ever, I can really recommend it.
I can do a couple reps 3-5 but I’m up like 12 pounds up on my bulk at 200 Bw before I was able to do 5-7 you think that’s still pretty good even though reps decreased
@@EVEN-ls9ic That's good I think.. I'm also quite heavy, at 112 kg, main reason why I've been skipping pull-ups most of my life. But it went up quite quickly when I started doing them. The hardest part, was to get the first full pull-up.. After that, it was just a matter of staying consistent and adding weight. Good luck with your gainz!
@@krzychood thanks for the reply man. Motivated me. As long as I am consistent I’ll reach my goals
@@EVEN-ls9ic Nice, I'll be keeping my fingers crossed for your progress, mate!
@@krzychood thanks man. Today I had an upper body workout and did chin ups instead since there easier. And got more reps than what I do for regular pull ups. So Ima progress on chin ups and try to see how many I can do on pull ups in a couple of weeks. Sorry if my grammar is bad
6:30 Dr. Mike, you said "for whatever look you have." That'd be an interesting video. Different bodybuilder looks, builds... skeletal frame (anthropometry ratios) and nuances of its potential influences on hypertrophy on different muscle targets from some lifts potentially being harder or having different SFRs, and all that. Debunking genetics for aesthetics (or proving.) Even super targeted guides like "if you have a stupid long torso and short little dwarf legs, try substituting this lift."
My own interest besides curiosity is that I'd like an idea of what to expect at my own height and frame. 6' 210 pounds, super duper upper back/lat compared to chest because I used to work concrete, so much that it has affected my posture for 15 years. What goals I could shoot for. What would my sort of "expected" physique look like. What timeline, too. I've only been seriously lifting for about 6 months, full body. So, should I not even think about specialization until I've been lifting and just putting on muscle mass for, idk, two years, lean out and then have a solid idea of what my natural "filled out" proportions might be? Then think about specializing different muscles?
Thanks! Love the vids, been a team full ROM sub for a couple months and digging it. So much info to satisfy my adhd. No competitive aspirations, just want to get sexy!
Your video’s are getting professional af! Love the content man ✌🏽 🇦🇺
I always thought going to the clavicle was a different variation - not what you do when you’re stronger…feeling called out for doing the easy ones hahaha gotta get on it!
this is great advice. i been doing pullups for years just as a hobbie to keep in shape. i have a pullup bar at home and i always do 100% full range, with a 1 second pause at top. its actually pretty crazy how good my v taper is from doing these, and im not even that good. i can crank out 15 reps with this from. my pure max reps with shit form is 20. either way, i can honestly say i think doing pullups in my spare time was one of hte best hting i ever decided to do in my life
Love how you explain all the nuances in a movement
Thanks for your videos
I owe a huge thx to Adam Ragusa for recommending your channel ..its exactly what i needed ( real expertise and no bullsh**$)
Awesome! And right before back day lol. Just started programming pull ups in 3 times a week. Can only do a solid 8 with control and chest to bar though
"Only"
Dude, 8 controlled chest to bar pull ups is awesome, I can't even do a single one because I lack the strength in the uppermost 10cm or so (and not being super lean doesn't help either). Chin above bar is no problem, but for now I just pull up unassisted as far as I can, then do the last bit assisted (I have a pull up bar on a wall bar setup, so I can just put my feet up on the wall bars for assistance) and slow controlled negatives.
Thx for reminding me. I knew this, but haven't been properly excersizing for awhile (rough patch)
Will (re-)implement this. (I already know it works)
Right on time 🤘🏾my back workout is tomorrow can't wait 👍🏾
Aaaah amazing video, amazing info, amazing gainz.. Thank you yet again!
Would you be able to produce a video on increasing strength in your shoulders? My shoulder press has plateaued for like 3 years :/
We will have a video about how to increase your shoulder press ability! It's already been recorded and should be out in the next few months! - Dr. Mike
They already have an entire series on how to break through plateaus.
Flex abs and glutes to avoid swinging. Helps a lot.
Many thanks for the video. Chapeau bas.
I was happy that I had worked up to about 14-16 reps. Slowing down and adding proper full stretch at the end... put me down to 6-8.
Love this! Will be my new go to chin pull-ups. Badass!! 👏🏽👏🏽 does Dr Mike have a kettle bell series??
Why even lift chin over the bar? I'll just spend all the time hanging from the bar at full arm length, loaded stretch boyyys! That's the optimal stimulus.
Serious talk: I noticed leg swing stopped when I learned to tension the core and legs and pulling up instead of turning body into different angles because I hadn't developed balanced and strong enough muscles to do the pull without. Also neat little trick for balance/limited space/limited leg swinging was putting legs together, holding them straight and slightly lifted to your front. Legs in the front instead of curled behind doesn't allow to use them for swinging and positional advantage. That way your core is pretty certainly under tension, your legs will be under tension, your balance doesn't move a lot throughout the pull and you can focus on pulling through your back. Worked great whenever I noticed my technique was getting a bit off and introducing odd swinging.
Yeah, I agree, the slight hollow body position with the feet together in front really makes swinging not an issue for me. I like to point my toes to help cue the hollow body hold. It makes pullups feel super precise and controlled. Surgical, even.💪
Quality content as usual! 💪💪
Learning a lot from your technique series Dr Mike. Thank you 💪😊
Some killer tips in this video! 🔥🔥🔥
I love rotating in pullups. There's a ton of variety so they don't get too stale. But, too much volume on them can definitely irritate various tendons.
I'm currently at 3 sets of chest to bar pullups (~2" from the bottom of my sternum), twice a week. If I need a little extra volume for lats / upper back, I'll do lat prayers or lighter weight pulldowns. Currently, I'm loving a grip width just inside my shoulders (overhand thumbless), slight hollow body, moderate stretch at the bottom, explosive concentric, ~1 second eccentric. On the last rep I'll milk that last eccentric for ~3-4 seconds. Lights up my mid back a TON. I think as I get stronger I'll switch to trying arched back pullups, but currently they're too difficult for me to get enough useful reps. So I just do lat pulldowns with that posture. 💪
Skinny 125 lb guy here. At peak pull-up practice I was starting with 25 lbs around my waist for a set of 9, then I would drop 5 lb for each subsequent set down to body weight. In retrospect I think the first four sets were quality but the last two were a little bit junk. If you do drop sets like this just be mindful of how good your lat contraction is.
8:32 That was very close...
Thanks, Dr Mike.
I just recently started leaning back and trying to touch my sternum with hands just outside shoulder with during my pull-ups so it hits my lats more. For the longest time I was only feeling it in the teres major. This makes it more of a row in the shortened position making a lot harder without any load.
Wow!Excellent video! Great info on improving my pull ups!Thank you!
I love this cause for years I feel my last better with under hand grip . And all the workout channels say pronated it superior
awesome series - perfect exercise 😎
I just started weighted pullups, man they feel GOOD
Great pull-up vid w/o any pull-ups
The biggest hurdle people have to performing a proper pull up are the rounded and shrugged up shoulders, caused by disproportionally weak infraspinatus and teres major, which cause dysfunction of the shoulder joint. Most of them don’t even realize it.
Bodyweight at 215. Did 2 sets with 25lbs extra 8 paused reps today💪🏻💪🏻
Encouraging to hear that Mike and I have the same pull up ROM. Even with band assist I can't get more than my chin over the bar.
RP is the technique godfather
7:22 is that about how far we should bring our head and shoulders back when pulling to the sternum?
2:31 Just turned into Wario for a sec
11:00 can you use this unload technique for bench too? body weight push-up would probs be too light.
7:10 gonna come back to this
I really like these sternem pull up, but higher reps on the assisted machine
Meanwhile, I can barely do six basic pullups. Back is one of my strengths, but pullups make me feel super weak. Need to start incorporating them more into my routine
In that rep range, lat pulldowns will help a TON! Work a variety of grip widths / angles and do full range of motion. After months of that you'll be really surprised at how much easier it is to feel your back with pullups/chinups (and probably stronger, too!).
@@nmnate great video on lat pull downs on this channel
@@nmnate Lat pulldowns have been my friend for sure. And lat prayers. Full ROM has helped me make a lot of progress. Hoping I'll be able to keep increasing reps on pullups over the next month or so of my growth phase
Best shirt in fitness!
Cross-fitters are gonna love this 😀
Neutral grip sternum chins are my favorite.
I owe RP so much muscle tissue.
Speaking from experience, and as someone with loose ligaments, locking out at the bottom with straight arms really irritated my elbows. If anyone has the same issue I would strongly recommend you don't lock out fully at the bottom.
6:00 onwards, is it better to do weighted than these progressions as you are only making the concentric more difficult with these variations but with weighted you increase the tension at the stretched position as well?
Sternum pullups hit different in my opinion, but I also do weighted too since it's easier to progressively overload
I use to be able to do 20 plus bodyweight pull-ups easy, stopped training for a couple months due to illness and now I can barely get 10 if I'm feeling good... Body fat percentage is about the same. Quickly regained pre-illness numbers on other compound lifts. Don't know why pull up strength just disappeared.
Unloaded after loaded, brilliant!
perfect timing
One physiotheraphist said to dont cross legs during pullups because its bad on the lower back. Any thoughts on this?
Why exactly do you recommend not holding the top position of chest/sternum-to-bar pullups? Isn't "the really fucking hard part" the most stimulating?
I can't do pullups, so I do pull downs. Should I choose a weight for pulling to my chin, clavicle or sternum?
Hey Dr. Mike, would you consider latpulldown as an accessory movement to pull ups? (In context of increasing the number of pull ups)
Hey, try greasing the groove with pull ups if you have a bar at home... Just do like half your max reps each time. Also, foot-assisted pull ups and inverted rows are great accessories. Assisted pull up machines and bands are also good just for getting reps and building endurance. Lat pulldowns are better for working weak points rather than helping to increase the number of reps you can do. For example, if you struggle with chest to bar pull ups, lat pulldowns are a great way to focus on that end range of pulling the bar to the chest.
Any exercise that targets the pullup muscles will be a good accessory for pullups. Lat pulldown, any kind of row, hell even bicep curls and forearm work.
😂 the humor man one of the best
Question: What is the smart principle to apply once full ROM is not achievable? Keep going with partial reps? or quit?
doing 15 clean pullups in one set would be a dream
Dr. Mike will you teach use how to do a Muscle-Up? Please 🥺
This my dawg right here mannnnnn 💪😬
hahhahahah i lost it here 7:51 what a genius xD
Would it make sense to do something like this for chin-ups? but to maximize Biceps growth
Would love to see a video on deficit sumo deadlifts for targeting the glutes!
Great idea, Jared always talks about how much he loves these. A video on these would be great.
Deficit sumo is still cheating
@@justmarc2015 it's a bodybuilding exercise not a strength testing movement
@@PosteriorPounder I think he was kidding 😊
Great series!
great tips!!
Do y'all think doing an AMRAP(around 6-8 reps) then doing the number of the AMRAP minus two or three reps for 4-5 backdown sets is a good progression
Great vid. I injured one lat a few years back & ever since then I can't go full stretch without risk of injury. Guess I just have to settle for less gains.
7:50 Lmao at the "b.s. fake pullups"
Going from loaded to an unloaded set feels like your are flying lol
LOVE YOU MIKE 😘
Good solid advice especially from a guy who can't do a pull up himself it seems
I love Mike