What's up guys coming back
What's up guys coming back this week for another video today we're going to be discussing how to increase your pull up reps from 1-10.
This technique/workout can be used for all levels you just have to play around with the number of reps, rest time, or weight.
Start off by breaking the pull-up down into 3 factors, strength, speed, and technique. Once you break down the pull up into these 3 factors your pul up game will all-around increase dramatically.
Strength Sets: 3 Sets of 10 negative pull-ups, 90-second rest between each set.
Speed Set: As many as possible pull-ups not going all the way down (lock form). Try to double your perfect pull up with your speed pull ups.
Do these max out pull-ups 3 times at the beginning of your workout.
Technique set: Focus on the technique part of your pull up at the end of the workout. Engage your scapula, bring the shoulders down, and pull to your chest.
3 Sets of close to failure reps.
If you have any questions comment them down below or DM me on Instagram @Maximilianpalicuk. ???
Wooo nice one
Thanks! It took me about 2 months to get my first pull up and now I can do 1 easy enough but after 1 can’t get more so this looks great!
Chile, Southamerica in da house!
First comment morocco
Thx for advice.. i only can 6 max /set
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Have you been wondering how to increase pull up reps fast? This video explains a method that I've used multiple times to increase my pull up reps. And I didn't even realize it until now, but this method is the most effective way I've found to do it. It's really 2 training principles that go hand in hand:
1. High frequency
2. Submaximal sets
That's it! I've used this while doing purposeful "greasing the groove" and training submaximal sets multiple times a day (usually around 6-12 sets). I also used these principles without even realizing it when I built my backyard pull up bar because I was practicing every day and not repping until failure. And I ALSO used this method when I did my 100 push ups and pull ups a day challenge. Each time I used these concepts, my reps went up FAST.
I hope you find the advice helpful!
.Do you have a full back workout
This makes sense. But when did you do this? Right now I've committed to your intermediate routine. And I'm not gonna break that promise to myself to stick with it for a good 3 months. So when are your greasing the groove? Does this just fit into any routine? Or is it a routine in and of itself?
Did you do this along with PPL? I’m concerned that it will affect my recovery for pull days
Great information, this is exactly where I am stuck. One of my biggest issues is my speed going back down. For chin-ups, I am smooth and steady but pull-ups I am almost doing a fast-ish negative on the way down. I have no clue why I do this but I know that is a limiting factor of mine. Might just need to change gears and try your method and see what happens. Keep up the good work
Great information. But why do you want to do more pull ups? Once you start performing over 12 reps it just improves your endurance. I guess if your goal is endurance it makes sense. But if you want to be and look stronger, weighted pull ups is the way to go in my opinion. Once you start doing pull ups with even a quarter of your own weight you'll notice the unweighted ones will feel easy.
Are you struggling to
Are you struggling to increase your pull ups? Would you like to be able to do more, like 20 or even 50 pull ups?
In this video I will show you 3 simple ways to dramatically improve your pull ups number!
When trying to get more reps in any exercise, we all reach a plateau sooner or later. This is because the body adapts quickly to the stress, leaving no or little room for improvement. In order to "force" the body to adapt again, and therefore make further improvement, we have to add an increased stress.
Here is when weighted pull ups come into play. By adding weight, we are giving new stress to our body, which it responds by improving tendon and muscular strength and by building new energy pathways withing our muscles. So, when we take off the load again, our muscles will have more capacity and a better ability to overcome the resistance of our own bodyweight, because we got it used to bear greater loads.
The methods shown in the video present 3 different scenarios:
1) Progressive Loading Increase
This method is best suit for people who have been doing pull ups and chin ups for a while and are able to do a decent number of them: like 8-15 reps already. It causes the greatest stress on the joints and muscles involved becuase it uses the highest and progressively heavier loads.
It consists of progressively increasing the weight, while keeping within a fixed range of reps.
For example, if my max pull ups reps is 12, I start doing 8 reps with 5 kg (11 pounds). Then I build up my reps to reach 12 again, as my body is adapting to the new load. When I reach my max reps, I will add weight and do 8 pull ups with 10 kg (22 pounds). Then 15 kg (33 pounds), 20 kg (44 pounds) and it goes on for as much as you wish or can.
2) Steady Repetition Loading
This workout is recommended for those who can do just a few number of pul ups, like 1 to 5 reps. It won't stress you joints and tendons as much because it will only use light loads with a very gradual increase.
Basically, you start with your max reps and add on 1 kg (2 pounds) each week, until you can do the same repetitions with 5 kg (11 pounds) on. Then you repeat with your new max reps.
For example, if your max reps is 5, you do 5 reps with 1 kg (2 pounds), and add 1 kg each week, until you are able to do 5 reps with 5 kg. Then re-test you maximum reps and repeat the whole method.
3) Loaded Reps Progression
This in an alternative method and is something that stands in between the previous two: it uses a fixed load of 5 kg (11 pounds), alternating between phases of weighted pull-ups and non-weighted pull ups. It would be recommended if you can do a medium number of reps, normally between 5 to 10 reps.
For instance, if you are able to do 8 reps, you start by doing 5 reps with 5 kg (11 pounds) the first week. The second week you do 7 reps with no weight. The 3rd week 6 reps with 5 kg. 4th week 8 reps, no weight. 5th week, 7 reps, 5 kg. 6th week, 9 reps, no weight...and so on.
It is a bit more confusing than the two other methods but it provides an alternative that it's worth trying.
You can play around with these methods and see which one works best for you. Also it is a good idea to periodize your training into different cycles, alternating between these 3 workouts.
Try, and you will finally be able to do more pull ups!!!
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This video is to complicated I can only do 10 pullups I am just gonna do pullups with. A backpack with weights !!!
my problem is.. if I have to do like 3 sets of 12 reps each..
then I can do 12 in the 1st rep..
and in the last I can't do 5..
how to fix this uneven -.-
This is a really good video to get better keep up the great work!
sir these exercise that you show are advanced you're doing like nothing. excellent programme by the way. may ı ask a question . ı've been doing armstrong pull up pragramme lately. like 7 weeks past. ı do 5 days a week. 2 days off. first day ı do 5 sets max pull ups. if my max is 10 , ı do 10 pull up, rest few seconds and ı complete that number to twenty. that means each set ı do 20 pull up. second day, pyramid method ı complete to same reps same sets again. thirrd day training sets, 5 close grip chin ups 5 wide pull ups 5 normal grip. that means 15 reps each set...this continues like that until end of 5 day.
anyway except these pull up exercise ı work my other calisthenics routine everyday.my question is'' seven weeks past but ı cant increase my pull ups, even my max reps are going decrease. sometimes ı cant see even 10 reps. ı feel weight on my arms, and out of energy.what should ı do ı work really hard but that dam thing isnt going to increase. did ı understand wrong that armstrong routine?''
Can front tuck lever help increase pull ups?