Love tip #3. I set a target number of pull-ups for a workout and then over time try to hit that # in fewer and fewer sets. It works. It hasn’t yet increased my single set max reps, but what used to take me 5-6 sets to do I can now hit in 4 sets.
Tip number 4, aim for the chest, not your chin to touch the bar. You will do fewer reps but you will have better activation of your back through full ROM. Personally I had to set my ego aside, used some assistant (lat machine, but bands will also do...) and become a bit stronger.
I did my first 20+ pull ups when i was 7 and still do 20+ reps at 44. Not much progression i know , but Im not try to do more reps anymore, i just try to perfect them.
For beginners one thing that I felt that helped me was to plan out a max day and a couple training days. I'd have 1 day a week where I only do one set to see wehere I max out. And then 2 days a week where I do increasing rep sets: starting with 3-4-5 for the first month 5-6-7 for the 2nd month. When you can do 10 in a set, set up sets of pyramids for a couple more months with a max of 10 reps(7-10-7, 8-10-8, etc) in the middle set. And then when you can go over 10 with more ease, you'll feel ready to push the limits and add weights. Also if you think you already have the lat strength and the shoulder strength, do a low volume daily, for example just do one set of 3-5 reps to grease the groove on your "rest days"- but don't over do it because recovery is important and you want to save yourself to max out. Also make sure you rest about 30-60 sec in between sets!
Love your advice bruh! especially about the bit no trainer tells you about and may seem common sense weight loss to help make pull ups more comfortable regards😁
Oh boy, love you Al. That chart is incredibly helpful. I can do 17 pull ups with good form but no matter which program I follow I can't get over 17 reps. I've tried doing weighted chin ups and pull ups, and can do 5 reps with 30kgs but still can't get over 17 reps. Maybe I just wasn't doing enough volume.
Hey Hey Hey AL, give an advise on a proper calisthenics routine. Whether to do push , pull and legs Splits or to do full body everyday ? Give your opinion on this brother.
Hey Hey Hey Al! My max number of pull up reps isn't as good when I'm using a metal bar as opposed to an insulated one. What do you prefer to use and why? -Andrew
Hey Al, I have a lot of extra body fat that I am in the process of losing. I can barely do one pull-up on a good day. So I've been doing my workout on a pull-up/dip assist machine, like you would see at a gym. My plan is to use it to get a good workout in and gradually lower the assistance over time as I get stronger and lose fat, until I am capable of working out on a bar at home. I know you like to work out bare bones with no equipment (and no shirt lol) but I'm just wondering what you think and what you have to say about these machines in a situation like mine.
Hello Al, i'm begginer with calisthenics and choose your program found in the book Get strong to learn properly, after some months trying using internet stuff and read the PCC book C-Mass, i have about two months trying to finish the Phase 1 of Get Strong Program, for me the most dificult part is the one that involves the bar, i did my first chin up sucesfully a month ago, but in the middle of the session i don't have energy or resistence(i don't know) to do this after the hand elevated push up set , to do the active hang exercise that comes after the push-up i have strugling hard, almost can't hold for 5 seconds, unless i use my chin to prevent fall of the bar, i have stoped this after reach the week 3 of phase 1 and without the chin trick its too hard, do you have any tips for me?
After how long should you increase the difficulty level of the exercise? This is to avoid fossilisation and to try to increase muscle mass and strength.. For example if I do pull ups 2 times a week.. Thank you Al Kavadlo!
Free training without counting repetitions can be useful to free the mind in order to indoctrinate your body with effort, Pullups are basic exercises and at the same time they demand a lot of mental will, I add that pullups are 60% mental and 30% Pure strength, if you want try just try to hold on to the bar and stay in isometrics for time at first mentally count to 3, release and repeat until easy, the goal will be 3-5 minutes in suspension, this will help your grip.
Legs in front will hit your abs more and make the pull-up harder. Legs behind disengages the abs and gives slightly better leverage for the pull-up. So it depends on what you're looking to accomplish.
I can do about 13 clean pull ups, but would not want to do 75 in a workout, as that would deplete my energy for my other exercises of dips, rows and push ups. The key for me is to straddle that 80-90% max effort level on each set, which encourages hypertrophy.
I can fully relate. I think if you can do 10-20 reps of something, the classic 3-4 set approach is just fine, if your weekly volume is high enough. Training some similiar movement patterns can definitly help to support your goals for this movement.
Sorry, but the suggested volume is just not enough to progress at the lower end for a lot of people. I was stuck at 5 pullups for about a year, and once i started doing more volume my numbers got up. When i was at 5 pull ups max, i felt that the session with 10 sets of 3 pull ups gave me the most improvements. Training pull (ups) 3 times per weak. Now i'm at 7 max, doing 10 sets of 5. Also recommending
@@alkavadlo when i do pull ups i can do 1 -2and i feel my outer biceps are weak but i can do 20 chin ups .How do i solve this my outer biceps feel weak
0 reps can mean one day from 1 rep or one year from one rep based on your strength and weight. And when you hit the first wall also depends on your strength and weight so far. If you are really determined and a young guy, I'd say 10 months.
Would be absolutely nuts if you actually did that, but you didn't. Quarter repping isn't the same as doing full pull ups. Set yourself realistic goals and progress in a full range of motion.
Through my pull up journey I have learnt that overtraining is a myth. I was doing 10 sets of amrap every day, never taking off days, and in 4 months I was at 32 pull ups, started at 3 strict pull ups. Started at 200lbs, ended at 210lbs, a lot leaner than before. Just one word of caution, never just drop down on the eccentric part, do a controlled eccentric, or your elbow joints will be done forever.
This guy needs to seriously be shut down. There is nothing UNHEALTHY about being over 15% body fat as a male. AND it is just silly to refer to that as being "athletic" as there are many sports in which being overly lean is a disadvantage.
Хобби
Full range of motion is the key to pull ups 💪🏻💪🏻
I keep putting on belly fat so I can do weighted pull up and progressive overload.
Love your work Al.
Very helpful video Al, thanks a lot.
Al, nice to see you posting regularly, keep up the good work.
Love tip #3. I set a target number of pull-ups for a workout and then over time try to hit that # in fewer and fewer sets. It works. It hasn’t yet increased my single set max reps, but what used to take me 5-6 sets to do I can now hit in 4 sets.
What's the point of that? Why not match the duration of exercises / increase volume as you get stronger?
very hepful, great video
Exactly what I needed.
Tip number 4, aim for the chest, not your chin to touch the bar. You will do fewer reps but you will have better activation of your back through full ROM. Personally I had to set my ego aside, used some assistant (lat machine, but bands will also do...) and become a bit stronger.
I did my first 20+ pull ups when i was 7 and still do 20+ reps at 44. Not much progression i know , but Im not try to do more reps anymore, i just try to perfect them.
i like the 3rd tips
Hey hey hey Al. Can you do a video on bars vs rings? Like doing pull ups on a bar vs on gymnastic rings.
For beginners one thing that I felt that helped me was to plan out a max day and a couple training days. I'd have 1 day a week where I only do one set to see wehere I max out. And then 2 days a week where I do increasing rep sets: starting with 3-4-5 for the first month 5-6-7 for the 2nd month. When you can do 10 in a set, set up sets of pyramids for a couple more months with a max of 10 reps(7-10-7, 8-10-8, etc) in the middle set. And then when you can go over 10 with more ease, you'll feel ready to push the limits and add weights. Also if you think you already have the lat strength and the shoulder strength, do a low volume daily, for example just do one set of 3-5 reps to grease the groove on your "rest days"- but don't over do it because recovery is important and you want to save yourself to max out.
Also make sure you rest about 30-60 sec in between sets!
Love your advice bruh! especially about the bit no trainer tells you about and may seem common sense weight loss to help make pull ups more comfortable regards😁
Hey Hey Hey Al! Are cable lat pulldowns at the gym a good exercise for improving body-weight pull-up repetitions? Thank you, from Burps in Chicago.
The chart you provide here seems to suggest setting workout volume at 4-5 times your one set max reps. It seems like a good rule.
Oh boy, love you Al. That chart is incredibly helpful. I can do 17 pull ups with good form but no matter which program I follow I can't get over 17 reps. I've tried doing weighted chin ups and pull ups, and can do 5 reps with 30kgs but still can't get over 17 reps.
Maybe I just wasn't doing enough volume.
Hey Hey Hey AL, give an advise on a proper calisthenics routine. Whether to do push , pull and legs Splits or to do full body everyday ? Give your opinion on this brother.
Any suggestions for sets to perform?
Hey Hey Hey Al! My max number of pull up reps isn't as good when I'm using a metal bar as opposed to an insulated one. What do you prefer to use and why? -Andrew
Hey Al, I have a lot of extra body fat that I am in the process of losing. I can barely do one pull-up on a good day. So I've been doing my workout on a pull-up/dip assist machine, like you would see at a gym. My plan is to use it to get a good workout in and gradually lower the assistance over time as I get stronger and lose fat, until I am capable of working out on a bar at home. I know you like to work out bare bones with no equipment (and no shirt lol) but I'm just wondering what you think and what you have to say about these machines in a situation like mine.
Hey Hey Hey Al, what brand of weighted vest do you recommend for calisthenics?
Hello Al, i'm begginer with calisthenics and choose your program found in the book Get strong to learn properly, after some months trying using internet stuff and read the PCC book C-Mass, i have about two months trying to finish the Phase 1 of Get Strong Program, for me the most dificult part is the one that involves the bar, i did my first chin up sucesfully a month ago, but in the middle of the session i don't have energy or resistence(i don't know) to do this after the hand elevated push up set , to do the active hang exercise that comes after the push-up i have strugling hard, almost can't hold for 5 seconds, unless i use my chin to prevent fall of the bar, i have stoped this after reach the week 3 of phase 1 and without the chin trick its too hard, do you have any tips for me?
Agree. I used to think of it as purely an arms exercise...only for 40 years though;-)
Hey hey hey Al 🙋♂️ do you practice any martial arts or are you planning to?
Which is your favourite one?
The Dr. Alan Mandell of calisthenics!
Persistence is critical. Stick to it and don't give up. You will get stronger and do more pullups. And yes, pullups are difficult.
After how long should you increase the difficulty level of the exercise? This is to avoid fossilisation and to try to increase muscle mass and strength..
For example if I do pull ups 2 times a week..
Thank you Al Kavadlo!
Hey hey hey, Al! What do you think about training without counting reps? You recommend? Any tips?
I'm not Al ^^ but counting your reps could be a good way to motivate yourself especially at the beginning of the journey.
Free training without counting repetitions can be useful to free the mind in order to indoctrinate your body with effort, Pullups are basic exercises and at the same time they demand a lot of mental will, I add that pullups are 60% mental and 30% Pure strength, if you want try just try to hold on to the bar and stay in isometrics for time at first mentally count to 3, release and repeat until easy, the goal will be 3-5 minutes in suspension, this will help your grip.
All about feel !
Can do about 13 strict but I always no matter the range of motion and speed I get tendonitis !?!???
I am going to follow the tip 3 right away. For me it will be 25 chin ups/session. Will need to assess after 6 months
Hey Al, what about door frame pull up bars that don't allow fully straight legs. Would you recommend the legs be crossed behind or extended in front?
Legs in front will hit your abs more and make the pull-up harder. Legs behind disengages the abs and gives slightly better leverage for the pull-up. So it depends on what you're looking to accomplish.
Thanks Al appreciate the advice.
Enjoy Elohim !
Hey Al! Quick question about the chart - Does it work for other exercises? Thanks!
To varying degrees :)
I can do about 13 clean pull ups, but would not want to do 75 in a workout, as that would deplete my energy for my other exercises of dips, rows and push ups. The key for me is to straddle that 80-90% max effort level on each set, which encourages hypertrophy.
I can fully relate. I think if you can do 10-20 reps of something, the classic 3-4 set approach is just fine, if your weekly volume is high enough. Training some similiar movement patterns can definitly help to support your goals for this movement.
You will never see a big belly guy doing pull ups
Sorry, but the suggested volume is just not enough to progress at the lower end for a lot of people. I was stuck at 5 pullups for about a year, and once i started doing more volume my numbers got up. When i was at 5 pull ups max, i felt that the session with 10 sets of 3 pull ups gave me the most improvements. Training pull (ups) 3 times per weak. Now i'm at 7 max, doing 10 sets of 5.
Also recommending
So what are your tips to lose bodyfat?
Just did a new video on this topic the other day! :) ruclips.net/video/oKXPMz1KnWQ/видео.html
@@alkavadlo when i do pull ups i can do 1 -2and i feel my outer biceps are weak but i can do 20 chin ups .How do i solve this my outer biceps feel weak
@@alkavadlo how do i make it bigger and stronger for pullups
@@ajithsidhu7183
Your "outer biceps" are probably your brachialis/brachioradialis.
@@MrCmon113 yup its weak as hell
Al, haw long for 0 reps to 12 pull ups??
I learned how to do 30 Pull Ups in 3 Months. Watch my new vid
0 reps can mean one day from 1 rep or one year from one rep based on your strength and weight.
And when you hit the first wall also depends on your strength and weight so far. If you are really determined and a young guy, I'd say 10 months.
@@MrCmon113 i am 38 years Old thanks for your answer
@@PullUps-md8wd really 30 pull up in 3 month!?
How do you keep your hands from getting calluses?, looks like your hands are smooth, my hands are narly from calluses. lol
You can never totally avoid callouses, but try wearing gloves...
Yes...I do about 10 -13 reps when rested. Sometimes I can only do 5-8 reps. My goal is 15- 18 Rep...with one single arm pull up..this kills me..Haha
I learned how to do 30 Pull Ups in 3 Months. Is it Good or Bad?
Good Job 💪
@@pz4158 Thanks bro 💪
I saw your video and your form is really bad
Good 👍
Would be absolutely nuts if you actually did that, but you didn't. Quarter repping isn't the same as doing full pull ups.
Set yourself realistic goals and progress in a full range of motion.
Max holloway
If you can do pull ups at a higher weight you will get very strong, just work on it. I feel like I am close at 280lbs getting stronger everyday.
Through my pull up journey I have learnt that overtraining is a myth. I was doing 10 sets of amrap every day, never taking off days, and in 4 months I was at 32 pull ups, started at 3 strict pull ups. Started at 200lbs, ended at 210lbs, a lot leaner than before.
Just one word of caution, never just drop down on the eccentric part, do a controlled eccentric, or your elbow joints will be done forever.
Throughout a day or in one session
@@hakin8026 both. Whichever suited my busy life. Because I also had to fit in one arm push ups sets which are basically two equalling one 😅
Ok lier 😂😂😂
@@hakin8026 dont believe this guy
I did this when I was starting out and plateaued at 7-8 reps per set for over a year. Once I started with rest days, I've doubled my PR
This guy needs to seriously be shut down. There is nothing UNHEALTHY about being over 15% body fat as a male. AND it is just silly to refer to that as being "athletic" as there are many sports in which being overly lean is a disadvantage.