How do you do these as a complete beginner with with no back strength? I tried these with no assistance and even a 3 second descent was near impossible. Do you recommend assistance until I can do these completely unassisted?
Eccentrics are GOATED I had never done a single pullup in my life but after a month of doing about 15 eccentrics everyday I was able to do my first pullup and after another 2 months I am doing 5 full ROM pullups (Ik the growth isn't very fast but I'm still happy) I am aiming for atleast 10 pullups by the end of Jan 2025
@@the_ch3mist Yeah I also can't do that many pullups I'm also around 6 full ROM pullups. It's so discouraging I used to do 20 a little fast but now I got 10kg heavier and I didn't train for a little while. I try to hold it at the top and go down slow and eventually I just end up jumping and milking that eccentric to get to 8-10 reps
Nice, man. I am struggling to start. How much per week did you train the eccentric at the beginning? And how long did it take for you to do your first pull-up?
@@viniciuslopes8023 At the very beginning when I was at 0 pull ups, I would work up to 5 sets of 5 eccentrics. Each rep I just as high up as I can and lower as as slowly as I can. I tried to do this every other day consistently, but also never trained eccentrics if my back/biceps still sore. I think it took me about 1-2 months. Other subtle changes like diet or other training will help a lot too (pull ups vary a lot on your body weight)
@@viniciuslopes8023 About 3-4 times a week, 5 sets of 5 eccentrics. I would rest extra if muscles still felt sore. 1-2 months of this got me my first pull up. If you supplement with overall working out and better eating, it should get easier since you will be lighter
This is really interesting to me because I was always told about this, but I never actually implemented it into an actual workout routine. I've always been able to do at least 10 pullups, so I just thought to keep doing them until the number gets higher. Right now I can safely say I can do 15 reps, but with little training get back up to 20 reps. Do you think it's still worth it to do these at my level if I don't have weights? Or do you think it's better to continue maxing out my reps like I have been?
@@Angrypickle5add some kind of weight, it doesnt have to be gym weights. Find something decently heavy you can safely tie around your waist. Or just bite the bullet get a weight belt and some cheap plastic/concrete weights from Wal-Mart.
Am I the only one who really can't see a difference between a mildly muscular lean back and one with clearly defined muscles? Not saying it's not amazing to have one, but looks-wise I just wouldn't notice it at all.
@@YRO. Okay, "can't see a difference" might have been bad phrasing: I can tell that his back is as muscular as the rest of his body. My point was that the aesthetic appeal isn't very different from a mildly muscular lean back. Compared to, say, abs or pecs, where the difference between a very strong person and a lean person who went to the gym once a week for half a year is *massive*. I also find your phrasing of the other extreme interesting. Do the two teally look "nothing alike," to you?
@@TheHadMatters Abs don't develop much at all from training them. They depend on genetics and bodyfat percentage. As for my phrasing, aside from the obviously identical anatomy, I do think they look nothing alike. A lean back can be easily differentiated from a jacked back like Daniel's. I think you underestimate what a "slightly lean muscular back" is packing.
For all of you tall guys that can’t feel your back when doing pulldowns and other back movements. I’m telling you, my back blew up once I starting being explosive (yet controlled) on the concentric, and super slow (5-7 seconds) on the negative. You’ll feel a pump in your lats like never before.
When I used to learn pull ups I never felt my lats during band pullups and as soon as I reached some sort of fatigue I was unable to do any more. For me what worked best was to build some general strength in my back with rows, then start with chinups bc my biceps were stronger at the time. But in the end it came all down to loosing weight as well
Negatives are king imo. Coming from a dude that weighs 250lbs and never done a single pullup in my life until a few months ago. The thing that got me doing my first pullup was negatives, id been doing banded for 1-2 months before and didn't see much progress.
I don't like bands either, I find the variance in assistance from top to bottom of the motion is too inconsistent. If it's too much help I don't get enough stimulation, and when it's not enough help my biceps take over and I stop feeling it in my back. Eccentrics all the way!
If depends on your strength level... I couldnt do a single pull up when i started like 9 weeks ago... 1 weighed like 127kg/269ishblbs i think. Used a strong band enabling me to do 3-5. 3 sets of that really pushing failure in the last one.. After a few weeks i did 1-3 normal pullups followed immediately by bamd assisted ones and then 2 more sets of band assisted ones. Now i do 2 sets without bands and 2 sets with the strong band. And when fresh and not sore i can do anywhere from 5 up to 7 pullups now. It does help. W Thongs i did tho is only one knee in the band, focusing on proper form. (Slow and controlled eccentric, exploding up pausing on the top and bottom, and focusing on lats and retracting my scapular when beginning to pull holding that through the motion as well as i can and really stretching at the bottom. Also kind of pulling in front for better lat contraction)
I used to do this with heavier loads on a barbell curl than I could finish an entire set with normally. Glad the same eccentric building strategy practically carries over to this 🔥
I think bands have their place. A lot of people, especially novices, aren’t strong enough to do negatives. Bands will let them train the movement and get the core/stability demands that the assisted pull up/lat pulldown machines don’t provide. And you can progressively overload from heavy bands, to light bands, to negatives over time. Although I agree, negatives are awesome. I did them with weight, and it helped me get my deadhang weighted pull ups going.
Pullups (for me) are among my favourite exercises, but I have NEVER done more than 13 in a row, and that is when I was lighter and doing them WAY more during lockdowns cos that's almost all I had. Now I can do (neutral) pullups with 60kg added at 85-90kg, but the most bodyweight pronated pullups I can manage is about 8. I think I just need to up the frequency of pullups, usually I only hit them once per week...
Mistake #1: using band, which gives the opposite forcecurve than you want (at least for hypertrophy) PS: if you have no other assistance alternatives than bands, they work fine, they helped me get from 0-10 pullups many years ago
@@marvinbenscheidt5586I agree. And they can work on their RTO support hold until those dips are comfortable and then try normal ring dips with the band.
I've been stuck on 5x5x20kg for a year. Train 2/week and thought surely over 12 months I'd be doing 4 sets x 8 reps but no joy. Do you reckon eccentrics with 20kg will help me break through? How do I program them?
Would you mind explaining this in more detail? What would a workout look like? I barely understand what supersets are and definitely not what that would mean for pull-ups. I’m at 6 pull-ups currently and would LOVE to progress like you did.
I'm trying to get more pull-ups, as of now I'm able to do 3 maybe 4 at most, and do my sets at the end of a back day. Any tips on how to improve my training schedule, maybe I should focus more on free body instead of weightlifting or something like that?
I was obese and I had to use a heavy band for assistance. I also used scap pull-ups. As I lost weight and gained strength, I eventually managed to do pull-ups.
What if i can't do a controlled 5 second negative? What is the regression of a controlled negative? I've been doing bands for months and tho I am seeing some strength gains/using less resistance bands the progress feels INCREDIBLY slow. I am def engaging my lats and retracting scaps. I guess Australian rows.
Disagree with the start, for years I couldn’t do a pull up until I used bands, the max support wasn’t enough so I had to use two, slowly used less and less support over the month and after around 30 days of this I could finally do an unassisted pull up.
Ya 6 - 8 sounds about right thats when i started adding weight to mine and now i can do 15kg for 8 reps and im around 75kg bodyweight hopefully i get to 20 soon
@ yeah i also couldnt add reps when i did 3*8 pullups and now i can do 3*6 with 30kg und a 1RM of 50kg. I think there Are many people like me who just adapt better to adding weight instead of trying to add reps
Resistance bands are not a waste it allows you to slowly progress to real pull ups. Just do it correctly like he side by making sure to pause rather then bouncing
Bands work just fine. I used them to build up to a standard pull up for reps, and eventually weighted. Eccentrics are also fine. Why must we demonize the most milquetoast exercise variations??
No scientific proof that negatives greater than 2 seconds do anything for eccentric movements. Use the bands and go to thinner bands every 2 weeks hitting 'em 3x week, it's not a big deal.
You dont HAVE to do it this way. You can progress without the lengthy eccentrics and still build big and strong muscle by focusing on loading... BUT that being said it doesnt hurt to supplement your standard workout with his technique, because it has its own benefits too! Just like with everything else you CAN have heavylifting AND calesthenics days and reap the benefits from both. I just personally find this lengthy eccentric method to be boring, unsustainable and NOT the best method for increasing either rep count or growth. I couldnt imagine ONLY doing it this way... Especially not when a person is young and can benefit more from faster weight progression, higher rep counts, and explosiveness. Im just talking from experience. The best benefits his method provides is for form development, safety when performing the lift (young people can get away with more tho), better isometric holds, and therapy (especially for things like stability and balance!)... but you wont get too big, too strong, or too powerful only doing things this way from my experience. It's how i started.
My friend is a lifter that is a freak of nature when it comes to working out and has the most knowledge about fitness and diet than anyone I’ve seen online, and he says that essentrics are not what everyone’s says they are especially in this case for pull ups He brought up this point where he said if I can deadlift 500 I’m not gonna do slow essentric deadlifts with 500 pounds, no I’m gonna lower the weight and built up to it, and he said for people to build up to pull ups they should do regular lat pull downs. What do yall think? it seamed like a super logical thing to say
This video requires a ton of caveats because you did not consider so many other things: people who literally can't jump up to the bar, people who weigh a lot, people who are learning the pull up and people who don't have perfect form. This video is awful, Dr. Mike from RP Strength literally recommends using the assisted pullup machine to start doing pullups because it allows you to use perfect form which is far more important than anything else. A band does effectively the same thing. This is advice for basically just a handful of people. Unsubscribed.
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How do you do these as a complete beginner with with no back strength? I tried these with no assistance and even a 3 second descent was near impossible. Do you recommend assistance until I can do these completely unassisted?
Eccentrics are GOATED
I had never done a single pullup in my life but after a month of doing about 15 eccentrics everyday I was able to do my first pullup and after another 2 months I am doing 5 full ROM pullups (Ik the growth isn't very fast but I'm still happy)
I am aiming for atleast 10 pullups by the end of Jan 2025
W
That's great progress! Keep going, you're doing great :)
5 full ROM pullups is incredible, that is very hard. There is a massive difference between cheated pullups and true pullups.
@@the_ch3mist Yeah I also can't do that many pullups I'm also around 6 full ROM pullups. It's so discouraging I used to do 20 a little fast but now I got 10kg heavier and I didn't train for a little while. I try to hold it at the top and go down slow and eventually I just end up jumping and milking that eccentric to get to 8-10 reps
My brother in Christ. The race is against yourself. Slow improvement is still improvement nonetheless.
Eccentrics single handedly took me from 0 pull ups to being able to do them weighted now. Absolutely the best way to beat 0 reps for beginners
Nice, man. I am struggling to start. How much per week did you train the eccentric at the beginning? And how long did it take for you to do your first pull-up?
@@viniciuslopes8023 At the very beginning when I was at 0 pull ups, I would work up to 5 sets of 5 eccentrics. Each rep I just as high up as I can and lower as as slowly as I can. I tried to do this every other day consistently, but also never trained eccentrics if my back/biceps still sore. I think it took me about 1-2 months. Other subtle changes like diet or other training will help a lot too (pull ups vary a lot on your body weight)
@@viniciuslopes8023 About 3-4 times a week, 5 sets of 5 eccentrics. I would rest extra if muscles still felt sore. 1-2 months of this got me my first pull up. If you supplement with overall working out and better eating, it should get easier since you will be lighter
This is really interesting to me because I was always told about this, but I never actually implemented it into an actual workout routine. I've always been able to do at least 10 pullups, so I just thought to keep doing them until the number gets higher. Right now I can safely say I can do 15 reps, but with little training get back up to 20 reps. Do you think it's still worth it to do these at my level if I don't have weights? Or do you think it's better to continue maxing out my reps like I have been?
@@Angrypickle5add some kind of weight, it doesnt have to be gym weights. Find something decently heavy you can safely tie around your waist. Or just bite the bullet get a weight belt and some cheap plastic/concrete weights from Wal-Mart.
The back is like what I dream for
Am I the only one who really can't see a difference between a mildly muscular lean back and one with clearly defined muscles? Not saying it's not amazing to have one, but looks-wise I just wouldn't notice it at all.
@@TheHadMatters You might be blind. His back looks nothing like a "mildly muscular lean back".
@@YRO. Okay, "can't see a difference" might have been bad phrasing: I can tell that his back is as muscular as the rest of his body. My point was that the aesthetic appeal isn't very different from a mildly muscular lean back.
Compared to, say, abs or pecs, where the difference between a very strong person and a lean person who went to the gym once a week for half a year is *massive*.
I also find your phrasing of the other extreme interesting. Do the two teally look "nothing alike," to you?
@@TheHadMattersyea ur the only one
@@TheHadMatters Abs don't develop much at all from training them. They depend on genetics and bodyfat percentage. As for my phrasing, aside from the obviously identical anatomy, I do think they look nothing alike. A lean back can be easily differentiated from a jacked back like Daniel's. I think you underestimate what a "slightly lean muscular back" is packing.
For all of you tall guys that can’t feel your back when doing pulldowns and other back movements. I’m telling you, my back blew up once I starting being explosive (yet controlled) on the concentric, and super slow (5-7 seconds) on the negative. You’ll feel a pump in your lats like never before.
Not very tall but I always feel like my arms are doing all the work during pullups 😭😭😭
@@richardbutterfield3376pull with your elbows not your arms
I’m 6’1 and just ordered a band to help assist me going up im gonna do what you said and come down slow
I’ve never pondered weighted eccentrics 🤯 theres always more to learn
When I used to learn pull ups I never felt my lats during band pullups and as soon as I reached some sort of fatigue I was unable to do any more. For me what worked best was to build some general strength in my back with rows, then start with chinups bc my biceps were stronger at the time. But in the end it came all down to loosing weight as well
Try doing inverted rows to improve your pull up strength as well. Eventually pull up negatives and inverted rows will improve your pull up strength
Negatives are king imo. Coming from a dude that weighs 250lbs and never done a single pullup in my life until a few months ago. The thing that got me doing my first pullup was negatives, id been doing banded for 1-2 months before and didn't see much progress.
heavy assistance band is necessary if im overweight
same bro I feel u
Bands have helped me
Your lower back is insane. Never seen a back look that shredded before and I personally have a pretty dominant upper back
I don't like bands either, I find the variance in assistance from top to bottom of the motion is too inconsistent. If it's too much help I don't get enough stimulation, and when it's not enough help my biceps take over and I stop feeling it in my back. Eccentrics all the way!
Best advice ever
If depends on your strength level... I couldnt do a single pull up when i started like 9 weeks ago... 1 weighed like 127kg/269ishblbs i think. Used a strong band enabling me to do 3-5. 3 sets of that really pushing failure in the last one..
After a few weeks i did 1-3 normal pullups followed immediately by bamd assisted ones and then 2 more sets of band assisted ones. Now i do 2 sets without bands and 2 sets with the strong band. And when fresh and not sore i can do anywhere from 5 up to 7 pullups now. It does help. W
Thongs i did tho is only one knee in the band, focusing on proper form. (Slow and controlled eccentric, exploding up pausing on the top and bottom, and focusing on lats and retracting my scapular when beginning to pull holding that through the motion as well as i can and really stretching at the bottom. Also kind of pulling in front for better lat contraction)
I'd recommend adding weights and using resistance bands simultaneously. Makes it easier to pull the extra weight.
Thank you for sharing this. This. aft I'm going to do eccentrics. Will be humbling during the 5-10 second descent.
Bro the ab vein is crazy🤩
I used to do this with heavier loads on a barbell curl than I could finish an entire set with normally. Glad the same eccentric building strategy practically carries over to this 🔥
Thanks bro.
I went from overweight these last few years to finally can do 2-4 pull ups but ready to improve again. Thx for the tips!
💯👌🏾🎯🔥 Big Facts bro 💯 👌🏾🎯🔥
Crazy physique brother
Very nice work
I think bands have their place. A lot of people, especially novices, aren’t strong enough to do negatives. Bands will let them train the movement and get the core/stability demands that the assisted pull up/lat pulldown machines don’t provide. And you can progressively overload from heavy bands, to light bands, to negatives over time. Although I agree, negatives are awesome. I did them with weight, and it helped me get my deadhang weighted pull ups going.
WOW! you have that "Christmas Tree" on your back! that's awesome!
thank you for your contents sir!
Pullups (for me) are among my favourite exercises, but I have NEVER done more than 13 in a row, and that is when I was lighter and doing them WAY more during lockdowns cos that's almost all I had. Now I can do (neutral) pullups with 60kg added at 85-90kg, but the most bodyweight pronated pullups I can manage is about 8. I think I just need to up the frequency of pullups, usually I only hit them once per week...
Adding eccentrics to the end of my sets actually did get me past my plateau. They’re the real deal
Mistake #1: using band, which gives the opposite forcecurve than you want (at least for hypertrophy)
PS: if you have no other assistance alternatives than bands, they work fine, they helped me get from 0-10 pullups many years ago
i will try. thanks 👍🏼
I don’t know why I never thought of that with all the eccentric stuff I have been doing?!?! Thanks!
What about very heavy loaded eccentrics for increasing 1RM? Like 70kg or sth?
helpful stuff, thank you
So when using bands, how much weight should I hang to increase the load amount by how much should I if im wearing a band with a weighted D by my knee?
Buddies are really just a chill guy though. I know this is diabolical werk.
Is it possible to use assistance bands on ring dips? Or will it be way too unstable?
It works very well. Before this try them with low rings and feet on the ground in Front of you
@@marvinbenscheidt5586I agree. And they can work on their RTO support hold until those dips are comfortable and then try normal ring dips with the band.
I used to be able to hammer pull ups when i was younger but my elbows hurt internally now
i didn't have a band at the time so eccentric negatives got me my first few pull ups
I've been stuck on 5x5x20kg for a year. Train 2/week and thought surely over 12 months I'd be doing 4 sets x 8 reps but no joy. Do you reckon eccentrics with 20kg will help me break through? How do I program them?
No point using bands if you gonna do negatives, easy band are fine if you have no muscles, just get a slightly harder band every weeks
Man, if I ad weights, I never take off the ground.
Banded Pull Ups daily mixed in with Eccentric work and doing drop sets of pull ups then banded pull ups took me from 2 pull ups max to 18 in 6 months.
Would you mind explaining this in more detail? What would a workout look like? I barely understand what supersets are and definitely not what that would mean for pull-ups. I’m at 6 pull-ups currently and would LOVE to progress like you did.
Before I could do a pull up I did negatives and Australian pull ups and they helped me get a pull up in only maybe a week.
Happy New Year, Daniel
use a band if you want
I'm trying to get more pull-ups, as of now I'm able to do 3 maybe 4 at most, and do my sets at the end of a back day. Any tips on how to improve my training schedule, maybe I should focus more on free body instead of weightlifting or something like that?
Eccentrics are essential.
I was obese and I had to use a heavy band for assistance. I also used scap pull-ups. As I lost weight and gained strength, I eventually managed to do pull-ups.
What if i can't do a controlled 5 second negative? What is the regression of a controlled negative? I've been doing bands for months and tho I am seeing some strength gains/using less resistance bands the progress feels INCREDIBLY slow. I am def engaging my lats and retracting scaps.
I guess Australian rows.
Do 1 set of negatives after a session of lat pull downs this progressed my pull ups to 6 and I never did any in my life till I did this
5 proper pull ups with slow, controlled eccentrics > 15 pull-ups bouncing yourself up and down.
what should i do if i cant do eccentrics slowly as well 😔
Or use medium band
Disagree with the start, for years I couldn’t do a pull up until I used bands, the max support wasn’t enough so I had to use two, slowly used less and less support over the month and after around 30 days of this I could finally do an unassisted pull up.
A reupload? I remember posting this 2 years ago as a story
Do a S tier list like Jeff
I use a resistance band of 30-45kg. I only use a resistance band when I am exhausted or going till failure
Assisted push up is more for learning how to do push up
get rid of those wraps, get rid of those bands.
Okay noted : Red bands next time 👍🏻
Ive been doing the pull up machine for months and feel like it has barely helped at all. Im gonna start doing this instead.
Me watching with my torm rotator cuff a year ago...
What about the assisted pull-up machine
Interesting. First time I see this method.
I'm not strong enough for eccentrics. Unfortunately, this area of strength is so bad that I just instantly drop.
try doing eccentrics with a band :)
how to restrict such videos on social media during my ovulation phase😂😂😂
How many minimum dips reps to start adding weight?
I‘d say 6-8
Ya 6 - 8 sounds about right thats when i started adding weight to mine and now i can do 15kg for 8 reps and im around 75kg bodyweight hopefully i get to 20 soon
@ yeah i also couldnt add reps when i did 3*8 pullups and now i can do 3*6 with 30kg und a 1RM of 50kg. I think there Are many people like me who just adapt better to adding weight instead of trying to add reps
@@Jan_nis2688 btw when do you add more weight i add more weight when i can get 12 but i hear its better to increase weight when you can do 8 - 10 reps
I use a heavy band for my first warm-up set.
That's a great idea
Why didn't I see it before buying a heavy price resistance band? Total waste.
Resistance bands are not a waste it allows you to slowly progress to real pull ups. Just do it correctly like he side by making sure to pause rather then bouncing
I could do 6 pull ups and I still use resistance bands to allow me to get between 10-20 reps
Bands work just fine. I used them to build up to a standard pull up for reps, and eventually weighted. Eccentrics are also fine. Why must we demonize the most milquetoast exercise variations??
I did that and dislocated my shoulder 😂
Bro I swear pull-up are so hard, it take all my energy in my muscles
Im 15 (57kg) and Can only do 7pullup in a row
No scientific proof that negatives greater than 2 seconds do anything for eccentric movements. Use the bands and go to thinner bands every 2 weeks hitting 'em 3x week, it's not a big deal.
What if I can’t do one? 😅
What about top hold???
So how should I start if I can't do a Muscle Up yet? Muscle Up Eccentrics? I think Assisted Muscle Ups with Resistance Bands are better, right?
You dont HAVE to do it this way. You can progress without the lengthy eccentrics and still build big and strong muscle by focusing on loading... BUT that being said it doesnt hurt to supplement your standard workout with his technique, because it has its own benefits too! Just like with everything else you CAN have heavylifting AND calesthenics days and reap the benefits from both.
I just personally find this lengthy eccentric method to be boring, unsustainable and NOT the best method for increasing either rep count or growth. I couldnt imagine ONLY doing it this way... Especially not when a person is young and can benefit more from faster weight progression, higher rep counts, and explosiveness. Im just talking from experience. The best benefits his method provides is for form development, safety when performing the lift (young people can get away with more tho), better isometric holds, and therapy (especially for things like stability and balance!)... but you wont get too big, too strong, or too powerful only doing things this way from my experience. It's how i started.
you're thinking negatively buddy
Not 5-10 seconds.
0.8-7 seconds. More than 7 is less effective and less than 0.8 it's not eccentric construction...
No? Why is there a gym machine for assisted pull ups then
i’m 13 and weigh 160lb and can do 20 pull ups not breaks
Negative pull ups it what I call em
You're a sculpture dude
Christmas tree back
This guy is very smart but this time I don't agree
did this man say 5 to 10 seconds ? XDDDD
Or step up with a chair
Lean
Yeah this is a blantant lie
Put on some weights and tie your underpants string around the bar for peak efficiency
Just an L take
❤❤❤❤❤
My friend is a lifter that is a freak of nature when it comes to working out and has the most knowledge about fitness and diet than anyone I’ve seen online, and he says that essentrics are not what everyone’s says they are especially in this case for pull ups
He brought up this point where he said if I can deadlift 500 I’m not gonna do slow essentric deadlifts with 500 pounds, no I’m gonna lower the weight and built up to it, and he said for people to build up to pull ups they should do regular lat pull downs.
What do yall think? it seamed like a super logical thing to say
This video requires a ton of caveats because you did not consider so many other things: people who literally can't jump up to the bar, people who weigh a lot, people who are learning the pull up and people who don't have perfect form. This video is awful, Dr. Mike from RP Strength literally recommends using the assisted pullup machine to start doing pullups because it allows you to use perfect form which is far more important than anything else. A band does effectively the same thing. This is advice for basically just a handful of people. Unsubscribed.
💯
Dont use bands use your muscle
10/10 advice, i’ll just pull myself up next time
🤤
So neither are bad because depended on your strength level you need as much support as possible to perform
One clean pullup