Go From 0 to 10 Pull-Ups In A Row (FAST!)
Вставка
- Опубліковано 7 тра 2022
- Pull ups are a great muscle building exercise. But there’s a reason why so few are able to accomplish this impressive feat of strength and unable to do enough reps to truly maximize the muscle building benefits of this exercise. In this video, I’ll explain why that is, how to improve your pull ups, and then give you a full pull up progression workout designed to quickly take you from 0, 2, 4, 8 - or wherever you’re at in your pull up journey - to 10 pull-ups in a row and beyond. Yes, this is essentially a tutorial covering “how to do pull ups” for beginners!
Let’s begin by covering why pull ups are so difficult in the first place. First, with pull ups, whether you weigh 150 or 300 pounds, that’s the weight you’ll have to overcome with each rep. Second, pull ups are not just a back exercise. No matter how strong your bigger back muscles or biceps get, if you have weak links in the chain, it will limit you from improving your pull-ups. There are 3 steps to solving these.
The first step is to change the way you train your pull ups for strength improvements. If you currently can’t do any pull-ups or can’t do more than 4 in a row, we will use 2 other exercises to quickly build your strength. The first exercise is the inverted rows. The second exercise that trains your body in a vertical manner (like the pull up) is the assisted negative pull ups.
Once you’re able to do between 5 to 7 pull-ups in a row, that’s when you’re ready for your pull up progression. You’re going to do sets of anywhere between 2-5 reps (at least 2 reps away from your max effort). You’ll do a set, rest for 30-90 seconds, do another set, and repeat until you reach a total of 20 reps. The goal is to overtime comfortably reach a total of 30 reps. Next, get yourself a few resistance bands. Loop one around the top of a bar just like this and put your feet into it. The band will exert force upwards as long as you stand on it, effectively reducing the amount of resistance you need to overcome with each rep. Choose a band that enables you to do between 6-12 reps.
So, once you get to 8-9 reps in a row yet can’t quite break through 10, you’ll simply use the same routine as the 5-7 group but with more difficulty. For the bodyweight pull-ups, add a 5lb weight either with a weight belt or a dumbbell between your feet. For the banded pull-ups, switch to a thinner band or take one foot out to lessen the support.
The next step in how to improve your pull ups is to strengthen common weak links in the chain. The first is the core; to best replicate the intense demands placed on the core from pull-ups, we can use what’s known as a long lever rocking plank. The second is the lower traps; we’ll use scapular pull ups to train it.
Here’s the game plan (i.e., THE pull ups workout program suitable for beginners). Reference your current pull up ability - and progress accordingly from there.
0-4 Pull-Ups:
Inverted Row: 4 sets of 8-12 reps
Negative Pull-Ups: 5 sets of 5 reps (progress to 5 second descents each rep)
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)
5-7 Pull-Ups:
Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
Banded Pull-Ups: 3 sets of 6-12 reps
Inverted Row: 3 sets of 8-12 reps
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)
8-9 Pull-Ups:
Weighted Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
Banded Pull-Ups: 3 sets of 6-12 reps
Inverted Row: 3 sets of 8-12 reps
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)
It can easily be used as a full back workout performed once a week, or if you train back twice a week, you can plop in a couple of the exercises into each day. As you use this plan, you’ll also want to re-test your max pull-ups every month and then move on to the next level as your strength improves.
Even if you can’t do any pull ups right now, use this workout, stay consistent, and just like countless others have experienced from my past pull up videos, you’ll be blown away with just how quickly your pull ups increase. That’s the true power of science.
And if you’re looking to apply this science-based approach to the rest of your training to make faster gains and build a body you’re proud of, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
builtwithscience.com/your-pot...
DOWNLOAD FREE PULL UP WORKOUT PROGRAM PDF HERE:
builtwithscience.com/pullupPDF
Subscribe to my channel here:
ua-cam.com/users/jeremyethier...
Here's the link to the free pull-up workout: builtwithscience.com/pullupPDF/ . Comment below how many you can currently do, give this routine a shot, and you'll quickly see that number improve! Hope you enjoyed this one! See below for the links to the main studies included in the video:
CORE MUSCLE ACTIVATION DURING PULL UPS: www.researchgate.net/publication/331402880_A_Comparison_of_Muscle_Activation_during_the_Pull-up_and_Three_Alternative_Pulling_Exercises
LOWER TRAPS ACTIVATION IN PULL UPS VS CHIN UPS: journals.lww.com/nsca-jscr/fulltext/2010/12000/surface_electromyographic_activation_patterns_and.27.aspx
LAT PULLDOWN VS PULL-UP STRENGTH CORRELATION: pubmed.ncbi.nlm.nih.gov/19620915/
Excellent. Merci 😉🙏
watch me Transformation video
When are the new programs or app getting released?
@Jeremy can you include a link to buy the pull up bands
Link to the same band you use please?
Dude I've been doing lat pull downs for years, zero pull ups. After a month on this program, I went from 0 - 5. It was like magic when I felt my body start going up! Thanks Jeremy!!!
Ive failed consistently. Gonna try these tips. Hope I am able to do pull ups
did you progressive overload and do the right technique? because lat pull downs are almost 1:1 the movement of a pullup
@@actusti6590 Jeremy's video explains well why lat pull downs are not 1:1 in the pull up movement. As you can tell from my comment that I went from 0 - 5 in the course of a month, the strength was there but Jeremy's program help me put the pieces together and also strengthen some weakest links that were preventing me from getting the pull ups.
@@ramannaagre7938 bro tell me did it work
@@namikazekarim2291 Actually I havent tried yet
3:09 Inverted Row - lower angle to increase difficulty
3:43 Slow Negative Pull-Ups - hold top position for a few seconds with a 5 sec eccentric.
4:35 High Volume-Low Reps - Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total).
5:30 Banded Pull-Ups
6:54 Strengthen Weak Muscles - Core has highest activation for pull-up more than back and biceps. Long Lever Plank 7:33.
8:22 Scapular Pull-Ups
Thank you sooooo much!
👍
I like this guy's in depth info but sometimes I need just the meat and potatoes. Thank you
People who write down the time stamps are wonderful humans
@@humanx7129 cap
Leaving my exams aside for some more gym education
Edit: Bois it was worth it scored 87% in the exams
Same
When you respec your points from intelligence to strength
Bakı✌️💪
Us bhai us
Konsa paper hai kal bhai ?
This video has been huge for me. This year's goal was to be able to do 1 clean singular pull-up. 114 days ago, I couldn't have dreamt of completing even half of one, but today marks the first time that not only did I do 1, but I was able to do 3 sets of 5 reps with no assistance and with clean form. Thank you so much for this video!
Getting from 1 to 2 pull-ups is insanely tough. Getting from 2 to 3 is really tough. Getting from 3 to 4 is moderate. You realize the first couple are the hardest. I would increase by 1 rep each week. But eventually I was increasing by 2 reps in a week, then by 3… pull-ups are tough because they have a steep learning curve but it gets significantly easier with time.
All this to say: don’t let it discourage you.
thankyou
thats actually for every exercise
🙏
How about getting from zero to one pull-up? 😬
How is your progress now?
I like bands to do more pull-ups ❤: ua-cam.com/video/hfys4sr6UdQ/v-deo.html
I started resistance training 10 weeks ago. couldn't do a single pull-up. I'm now doing 3x10 every morning, less than 3 months in. If I can do it, you sure as hell can. Keep at it yall!
I'm 58, and earlier today I did 17 in a row. You can be strong and fit, if that's your goal. 10 weeks in, you're most of the way through the habit forming stage, which is typically defined to be about 3 months. Two more weeks until you're addicted to working out and it'll be part of your life for good!
Broo broo brooo I need help how did you do ittt
@@bigp6667 The secret, is to do it, and do it a lot. If you can't do even 1, then you'll need to use a pull-up machine to reduce the weight, or do lat pulldowns to get started until you can at least do 1. Once you can do 1, do that one several times with rest period in between. You'll eventually be able to do 2. Continue with this approach and build. Don't ever stop based on some count. Always go until you can't do even 1 more in a set. ...unless you can get to sets of about 30. Then you'll need to consider the risk of repetitive stress injuries.
Barbell rows, deadlifts and chinups got me there. I had to build enough back strength before I could even attempt multiple pull ups
@@eventhisidistaken the habit is already formed luckily. I must have ridiculous genetics cause I would have never expected such an awesome physique in 10 weeks. Compliments from literally everyone I know. Feelsgoodman.jpeg
Jeremy and team, I've been following your channel for a few years now and can see so much growth and improvement - well done! Even under the current constraints of economy in recession, I cannot wait until I can afford going to gym again so that I can purchase a membership to your programme - it is something I have wanted to do since watching your first video, so well done for doing content marketing the right way!
Nice video man. I wish I could be able to do 10 pull-ups in a row one day, but I am still really weak and fat. Recently I have started working out, and I have been going to gym almost every day. I got a great meal plans and workout plans from Next Level Diet. I hope I will slim down fast so I can start with some beginner calisthenics. I believe in myself, that's the most important thing IMO.
👍🏻👍🏻👍🏻
If it doesn't come fast, it's easy to quit. There's also a period around the 4 month mark where it's easy to quit but never stop. You got this brah
You got this. Stay persistent.
I used to work out religiously and was in great shape. Life got rough, I fell of the wagon for years, and gained 80+ pounds. I tried to get back several times and failed within weeks until now. I’m still nowhere near what I was but I’m down about 30lb now and put on a good amount of muscle. What helped for me was setting smaller goals. Instead of trying to jump straight back into 6 days a week and huge calorie cut, my first goal was to just stick with 30 minutes twice a week. I increased that once a month and now I’m doing 45-60 min five times a week.
I’m rooting for you king.
How's it going? Can you do a pull ups now?
I really liked what you shared here and I hope you managed to hit some goals since then. All the best in your journey 💪
I've watched a bunch of your videos and just the quality is unmatched.. perfect pacing, perfect tone, perfect blend of everything. Thank you for what youre doing for humanity
bro he did not progress in 5 years, still the same shape
8:24 Do this for 2-3 months before even trying pullups. This scapular pullup is super important because if you dont get this down you will be doing hunchback pullups and will regret it in the future.
why regret?
no never do it, worthless exercise, it promotes bad scapulahumeralrythm and there is nothing to gain on that exercise. If you are beginner juststart with lat pulldowns and pullups with bands.
@@myhonorwasloyalty it can be bad for ur back posture
ahahaha i've never done but now i can do 9 pull ups from 4 in 2 months and i didn't have any problem
@@Ivan-lo1mu yeah, this guy doesnt know what he is talking about unfortunately
Timestamps for self:
2:50 First step - Change the way you do pull ups, horizontal pull ups
3:37 Negative pull ups for vertical pulling
4:34 Second step level 2 - Repeating reps over time
Then increase the resistance or repeat steps
6:52 Improving weakpoints
7:34 Improve core
8:19 Improve lower traps
@PureCherryJuice Haha when I wrote this I was unable to do pull ups so to train I did negative pull ups. I can assure you now that I agree that pull ups are better and I do them.
L
Lqlo
Hey Jeremy! I have to say I'm so happy you started this channel I feel like I can 100% trust your information especially with ot being backed by sience which also helps me have more faith that I can achieve my dream body! thanks man! 💪🏻❤
Thank you Jeremy. It was very helpful video. I learned that building muscle is slow process and thats what I really hate. Also I didnt have proper diet for so long. I was doing everything wrong and had to invest in meal plan. I went with this NextLevel Diet. Its good for now. If you guys have some other meal plans feel free to recommend it.
Take some roids get rid of the long process
Jeremy is literally the best. Thanks for helping all of us change lives for the better !
I hope I will be able to do this one day. I am still really weak but I feel like I am progressing slowly. I am working so hard recently and my diet is definitely on point after I got a meal plan from Next Level Diet. The most important thing is I believe in myself.
watch me Transformation video
Very motivating words brah :)
Keep it up and never stop! One day we will all make it
The Sweet-Girl.Uno
mejores
siempre en mi corazón
mañas no se la.
Son unos de los mejores conciertos..
Do the negatives he recommended,that worked fir me...one day youll just be like i think i can do it and youll try it msy be a sloppy at first but before yoh know it you'll be busting em out...dont let your body slam down when dking the negative portion either messes up shoulders
@Adam Madam Everyone's struggles and adversities are different. Not everyone is tough guy and an alpha like you big man😉.
What a big help! From 0 to 5 pull ups in a row now! It took me 1 month and 5 days to achieve my first pull up and 2 weeks to max 5 pulls.
awesome! wondering where your max is now? have you made 10?
I went from almost 1 pull-up to 4-5 pull-ups in about 3 months. This is amazing. Thank you Jeremy
Great video. You really adress a lot of vital factors that most training videos dont even mention.
Also again, Great work with the pedagogic graphics!
Bro this just in time for that summer body, thanks Jer! :))
Also can you make a video on wrists/elbows and grip strength?
I'm a girl and i wanna make my upper body STRONG, aight? Aight.
My wrists cracks when I move it 😩and elbows make popping sound while doing push ups. Idek why it happens, i did push ups with good form always but I may have rushed to harder progressions earlier before letting my joints get strong.
ALSO, what are your views on gym rings for pull ups and rows? (You can hit that weak middle back better during rows if you use rings right?)
You helped a lot people with this share.
Thanks Jeremy, big thanks!
this is the best ever advice to improve pull ups. thank you for taking the time to explain with such details.
I am a big fan of using bodyweight rows and kneeling lat pulldowns. But I also do practice supinated and archer banded pull-aparts. You introduced me to these exercises and I am willing to give these a try soon. But really keep up the great video.
best video for pull ups ive seen so far...thank u for sharing all tips and tricks
Just what I needed! Im stuck at doing 7 reps on my 1st set of pullups and then gradually doing less on the following sets. And im wondering why im not improving. Thank you for this.
Same here
Rest 4-5 mins between sets.
i guess you have to work every muscle involved. Doing regularly push ups , ab crunches planks will definetely help
Same do negative pull ups they help or do dead hangs
Hey man did you progress
Love your videos and scientific approach. Thanks so much for all your help. :)
This works for me! I start to train in January 2023 with max Pull Up 4-5, so I start training with 2 reps x 10. Then in April I already can do 10 pull-ups. Now in June, I can do 10 pull-ups on 2-3 sets. That's awesome on me because I've been stuck for YEARS around 4-8 reps. Thank you, Jeremy! Keep going on sharing stuff right this!
Great video man, well researched and got the info across really smoothly
Explained amazingly. Thank you ☺️
I just love Jeremy style... such informative and high quality video!!!
Excited to follow the plan, thanks Man!
Outstanding video. The pdf doc is great as well. This is the best source of info ever :-). Many thanks.
Great videos you really go deep in subjects really great job well done!!
Really appreciate the thorough explanations and physiology well done
Yay. I was going to make this my next search item on ur channel and it just popped up on my feed. Have been stuck on 7 pullups for like a decade. Got passed it once but couldn't sustain the higher number. Can't wait to try these alternate approaches to training past my plateau ❤
Jeremy really deserves all his subscribers. He's a great reliable source of information
Love pull ups! Power tower with weight assistance at the gyms is very useful as well! Great video!
This channel has incredible videos, the information is so rich and it’s delivered perfectly
It isn't it ... I've only followed for a few months but I definitely keep eyes out for it
How long have you been following this channel?
I went from 0 to 12 in 6 months and from 268 lbs to 215 lbs I feel so good
Tell us everything
Mad respect
I am 270 and can’t do any now… but I’m 62 and am retired Army. I need to get in better shape
12 pull ups at 215 body weight is very impressive. Props to you
Your channel is GOLD🌟
What a well thought out video. Super nice. Going to the gym NOW.
This is literally the best video I've seen to actually improve my pull-ups. I was able to do only one pull-up after this routine for two months now I'm able to do 10 in a row. Thank you so much
(Sorry for my english)
What an amazing and informative video , thank you !!
Great tutorial and thanks for this! I’ve found bands help me but I really need to do these more than once a week.
How many times have you started doing it per week now?
It really helps
I am the 300 lb person who has never done a pull-up. I recently started going to the gym and I'm using weight machines but I know that my core is extremely weak. These are definitely going to be great exercises to incorporate into back day to help my core!
You got this Matt, hope all is well 👍🏼
how is it going now?
@Erydanus hey man you didn't answer, are you ok? Did you make any progress?
Any update
Thank You Jeremy for years I workout with weights and I was able to do 2 set of ten pullups well in 2015 was hit by SUV at about 35 to 40 miles an hour once I was able to I went back to exercise just this year I got my self a pullup bar I could not barely do 1 pullup but by watching your videos now I am able to do 4 pullups which I am very happy i am also in my fifties thank you again
Thank you for yet another amazing and accessible resource, your videos are as polished as they are insightful!
by far my favorite fitness channel
I’ve subscribed to maybe 5 or less pages to watch in my 10+ years on UA-cam. Just earned my sub, going to give these a shot
Best trainer on the internet. No ego, no shouting no, chest bumping. Just pure useful info with a touch of humor
Thank you so much for the content!!!
Thanks! You make this seem accessible.
I have a strength plan from a professional trainer which doesn't include pull ups, but for school I have to do up to 20 pull ups for a grade, so here I am.
I'll definitely add those to my workout after I can do more than 2 in a row 😂
I've been working out consistently for about 2 years. Never pull ups though. Only rows. I could get about 3 x 4 perfect reps of wide grip pull ups, 3 x 7 shoulder width pull ups, and 3 x 7 chin ups. Possibly more but being my first time I'm definitely not trying to go to failure. Decided to switch to all bodyweight exercises for a couple months to give my joints a rest from heavy lifting. Kind of like a deload in a way, while still focusing on progressive overload.
finally, someone who explains what I really have to do. thanks!!
I Found This Video A Bit Ago... I Nearly Went Crazy Trying To Find It Again. I Don't Know If I Should Admit This, But I Searched "can i fake it til i make it with pullups" And There You Were. 😅 Happy I Found You Again. 💪Thank You.
This is really great, thank you for this
So motivational man, keep if up
Bless this video so that it in due part it catalyzes me to do more pull ups per set.
Nice video and thank for free pull-ups workout ❤
I definitely have to do more and assisted pull ups. Good to learn form and trains the muscle👌
This is extremely helpful. Thank you
Great video Jeremy. One trick I might add is to place a bench behind yourself at a hight that lets you hook your toes with your legs bent at 90 degrees. As you pull up do a leg extension to assist your upper body. As you get stronger use less leg extension until you no longer need to use your legs at all.
@Jeremy Ethier: Just one question. I am reading your PDF guide - i am starting from 0 pull ups. So I will start from Strength Level 1 Workout - how often shall i do it? Just to add -> that I go to the gym 3 times a week). In every no gym day? Or every single day?
I also want to know this
Can you do a video about how to get better at explosive pull-ups? I can do 10 (strict form) pull-ups, but am unable to get anywhere near doing an explosive pull-up or a muscle up.
Love your videos btw! Great job as usual.
This is genius! So simple and obvious to everyone that has study exercise science that you feel dumb for not thinking about it yourself.
It's drop downs but with pull ups! I'm gonna try it after one rest-pause intervall and set the pull up session to specific goal reps.
Let's go!
Pull-Ups, Bench Press and Overhead Press are my favourite upper-body exercises;
they complement each other perfectly.
When I tried to find a way to do pull ups, I used a chair to help myself with my legs. As I progressed I used less and less my legs, and finally I was able to do pull ups without a chair. I still used the chair for the last set, to move my limits. If such an amateur way helped me, I can't wait to try out your methods. I really like the way you are teaching about excercises, and solving common problems.
Thank you very much, great stuff
Resistance bands are so useful! I bring them traveling to help me do some exercise when I'm on the move for work
I love how far you have come Jeremy. I started following you years ago and you have become way more informative than Athlean-x
It isn’t really a competition. I watch both channels and appreciate what both of them do.
practice makes perfect, I literally at one point couldn’t get 2 pull ups in. Now my max is 17, clean form keep at it and you will see the results in due time 💯 remember they don’t count if you don’t go all the way down and get that chin above the bar when you go up !!
Loved the video!
This was useful! Thanks!!!
Wow this was actually well made!
Hope everyone doing good and staying safe. If you need to talk to someone or need help, there are people who care. Sending support and hearts. ❤❤❤❤❤❤❤
I've struggled a lot with doing pullups with the metal bars at parks, but I got a $20 doorway pull up bar from Amazon, and now I'm able to do 1-2 per set. Not super clean, but I'm thrilled to be able to actually do any pull ups instead of just barely holding onto the bar for 30 seconds
Just want to thank you from your old video on pull ups. As a skinny 20 year old woman back then. I was so happy to master 1 pull up in 2 months. Now I’m 22 and can do a max of 15 proper pull ups, though I have been stuck at this number for a long time.
Omg girl get it 👏👏👏 I'm in the process of trying to be able to do even one 🥲
Thank you for your vids! I have one question though: How long would you recommend to pause between sets?
Thanks Jeremy💪🏽👏🏽
Great video. Thanks
Jeremy just keeps on giving
Good video..i remember when i first started i couldnt do 1,but i started doing the negatives like you recomended and woulf fight all the way down....fast forward to today now i can put 2plates on a chain belt and bust out 3solid pullups..goodluck to all
wow Brother this is so analytic .great job
Thank you for sharing all this info for FREE ❤
Amazing and top quality video and information
Super useful. Thanks.
Your videos help me out a lot.
jeremy back at it with the bangers
Love this video, especially the beginning, it pretty much sums up my inner voice!
thankyou so much for this video
You help so many of us with these videos! Keep it up!
Great video! For the core strength plank, can you recommend a modification to help correct transverse abdominals dominant pattern? Or should I just wait until I’ve corrected that separately before starting these exercises?
Great content!
I haven't been exercising for a while do to me feeling discouraged about doing pull ups but now I've seen this video I feel like there's hope again 👍🏽
Thanks, thought i would come back to this video to let you know that i am now doing weighted pull ups for reps and posting it on my channel
As of now, me being 5 7' and 73 kg, most of my strength goes to jumping and reaching the pull up bar, i can't even hang for more than 5 secs. Thank you for this video, i try these step by step procedures to reach goal.
I can do 10 clean reps of pullups yet I'm still watching this type of videos 😂.
Arching your back or bringing your chest close to bar is important.
It'll expose your weakness and strengthen what is weak.
My pullups went from 5 hunchback to 10 arched back.
Although my max Pullup PR is 13.
Does this technique apply at all to push-ups? I don’t have a pull up bar or anywhere to do those at home but I have been struggling to push past 40 push ups. If I skip a day or two to rest and fully recover then 40 is pretty doable with one set and only using the resting position (back arched high with arms and legs at full extension) once or twice once I’m in the 25-30 range. Usually I get to 25-30 before I start struggling and needing to use the rest position. Then I can usually bang out the last 10-15 in sets of 5 or 6 at a time. The next day however when my arms are tired and a little sore it’s considerably harder. Should I just keep plowing through, using the rest position as needed? Or is there a better technique/methodology to use to help up the number of reps. Same thing with sit-ups. I can get to about 20-25 with my hands interlocked behind my head, then i usually finish out a set of 50 with my arms not behind my head.
Top quality right here, proud to be part of the training group. I recommend it to anyone, great workouts and greater community! Love from Switzerland