How I Did Over 30 Pull Ups In One Set
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- Опубликовано: 22 май 2024
- Chapters:
0:00 - Intro
1:00 - Energy systems & muscle fiber type
4:34 - Endurance and strength training for pull ups
7:08 - How to calculate percent of one rep max
9:34 - How to use bands to increase endurance
10:46 - Microcycle example
12:20 - Training other muscle groups
12:48 - Recovery tips
Shown here is my first set of 32 reps in one set. I want to talk about the training principles I used to achieve this and how I improved upon it.
It's important to know there are 3 metabolic energy production pathways that power our muscles during exercise First the ATP-CP pathway which stands for adenosine triphosphate creatine phosphate which is also referred to as the Phosphagen system. This pathway is predominately used in high intensity exercise like the weighted pull up or one arm pull up, weightlifting and the 100 meter sprint to provide maximal performance for about 10-15 seconds and predominantly trains type llx fast twitch muscle fibers.
Next is anaerobic glycolysis, or the Glycolytic pathway. training in this system predominantly trains type lla fast twitch and type llx fast twitch muscle fibers as well. blood glucose and stored muscle glycogen is the main fuel source. this system becomes the predominant energy production pathway after high intensity exercise continues past 10-15 seconds and can be sustained for 2-3 minutes which is the main energy system used in body weight pull ups when reps are between ~10-25, and also sports like wrestling and the 200-400 m sprint, but the atp produced over that time period will decrease and at about 50-60 seconds of sustained high output exercise the next and last energy system will become the predominant pathway for energy production the aerobic Energy System, also known as Mitochondrial Respiration. this is the energy system being used during low intensity long duration exercise like assisted pull ups when intensity is significantly reduced and allows for high rep sets ~30+ and also marathon running or when the previous two energy systems have been exhausted. The aerobic system is slow at producing energy, but it's the most efficient and can be sustained for very long periods of time. This, unlike the previous two systems, uses fuel in the presence of oxygen. Some of the fuel used in the system are fatty acids inside the muscle and outside the muscle like from fatty acids in the blood and from fat tissue and muscle glycogen. This system is predominantly training Type 1 slow twitch muscles.
Like previously mentioned, all 3 energy systems are used during all forms of exercise but the intensity and duration of the exercise will determine the percent of each pathway being used. Training in a certain energy system, rep range and intensity will determine your fiber type training stimulus and therefore adaptations to your sport specific training.
According to the article "Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum" A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements and Local muscular endurance which is defined as the ability to resist fatigue when using a submaximal resistance corresponding to 15+ repetitions per set. Adaptations associated with such training have been attributed to an improved buffering and oxidative capacity, an increase in capillarization and mitochondrial density, and enhanced metabolic enzyme activity though more research is still needed.
It also goes on to state data suggesting a potential hypertrophic or muscle building benefit to combining strength, hypertrophic, and endurance loading ranges as part of a structured resistance training program.
Let's take a look at how you would program your weighted pull ups for strength. Again according to the last article cited on the Repetition Continuum, low repetitions with heavy loads from 1 to 5 reps per set with 80%-100% of 1RM optimizes strength gains. Assisted pull up training allows me to increase my volume and stimulate more of my type 1 muscle fibers and this leads to a very effective arm and lat pump
Training in each system will help prevent burnout and over use. Endurance work is very taxing due to the high repetitions required and the pain endured locally at the muscle from the hydrogen build up. Strength training using heavy loads can lead to joint pains overtime, and a hypertrophy range and glycolytic system is typically tolerated the best and what is usually trained by most people. Enjoy the process and keep consistent!
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pubmed.ncbi.nlm.nih.gov/19204...
www.nature.com/articles/s4225...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
• Which Pull-Up Is Bette... 
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I went from barely 7 pullps to 18 in two months. All i did was, pulls every day, 3 sets daily. Just keep grinding and then it becomes easy
very impressive 💪
Very clean and understandable explanation. Never saw something so on point without gibberish! Thank you very much.
Personally I can (and did couple of times) max-up my pull ups from 7 in untrained state to 20 in a month. But I always hit the cailing with the personal record of 22. Now will try to add the supported and weighted pull ups to the mix.
I know what you mean, I always got stuck around 25 reps until I started switching things ups with my rep ranges and intensities! Thank you for the comment! :)
This channel deserves more views
I appreciate it, thatk you! 😁
I'm 6'3 about 235 pounds with super long arms so pull ups are difficult. I can do muscle ups on the rings but not the bar. That's my goal.
That's awesome! I have never been able to do a muscle up on the rings! The bar muscle up seems more about explosion and the rings seem more about technique, but I'm definitely not an expert at those.
What a great video. Thanks for explaining and bringing light to how this strength exercise becomes a muscular endurance exercise when you actually progress from 1 to X pull ups!
Thanks, I appreciate it!
Excellent video!
Thank you!
Great info! Definitely going to circle back to assisted pullups for the endurance component. Thanks!!
Thanks!!
Great video. What do you think about the crossfit kipping pullups for endurance instead of assisted?
Thanks! CrossFit pull ups are much easier because of the use of momentum, so you're right, you'll be able to do more reps because they are more endurance oriented, but I would say that CrossFit pull ups won't translate as well because the specificity is not quite the same as a regular pull up. I would say a lat pull down machine is actually a good alternative to assisted pull up if one has access to that!
Sir, I train full body 3x week, so how should I schedule it? Maybe high weight low reps in one workout, regular pullups in 2nd, and low intensity endurance pullups in the 3rd workout of the week. Would this work for me (I can do 12-14 clean pullups, goal is 25)
I think that is a good strategy!
Best trick for getting more pull ups: Don't weigh too much (I was under 70kg in my 20's and now 105kg in my 40's)
That definitely helps! lol
I weigh 240lbs and can do 15 pull ups, want me to post a vid? 😮
That's awesome!
i went from 3 to 13 pull ups in a row
💪
I'm not critiquing you, but a lot of what you said was absolutely useless. Like did you say reduce your weight to build more strength? No sir.. even using more weight than you can do will still build more strength and muscle than less, it doesn't take a biology scientist to figure that out. And did you say strength training range? You know what helps with doing as many pullups as you can, do more pullups. You don't have to train for endurance, just be strong enough to keep going. I should tell you that I weigh 122lbs, I do, and I was the top most athletic person while at my high school when I was also the overall strongest one besides one other person who took steroids, I could bang out 132 pushups straight back then, my chinup hang time was over 15min, I could straight up do 450 sittups at once several times a day, let me tell you, I don't know how many pullups I could have done, but I can tell you it was well over 30 pullups, I'm talking maybe closer to in the 60's, you're making this into a time it takes to complete sort of thing, none of that is actually going to make you keep getting stronger without simply doing more pullups no matter how much you weigh, what number you do in training, none of that, if you're having trouble doing pullups, you just keep doing pullups to keep doing more pullups, that's it, if you really had any hopes of ever getting anymore stronger by doing them.
Do you think I had to train to be able to do 132 pushups at once, no, it was physical day at school, and I had 2 PE classes, I had to do them the first day all the way down, 116, boom, second day, halfway, 132, boom, sure I can do a lot of pushups, but do you really think that training like how you're talking about allowed me to do them that many, fuck no, I was 125lbs and used the weightroom by my self all period in both classes where I could do a jammer press machine with 265lbs even just one arm at a time, you know how you train to get that strong by being unble to, you fucking train to be able to do that, and I didn't get like that by watching how much weight I worked out with or counting my reps doing lighter weights, because I had no other heavy weights and everything is light weight when you get that strong, the real way to keep getting stronger at that point, no, you just have to keep doing more, and that's what you should be doing.
no way it took you years to do 30 clean pullups