Pull Ups & Hypertrophy Training | Dan John
HTML-код
- Опубликовано: 28 сен 2024
- ► Personalized workouts based on your schedule, ability, and equipment options. www.DanJohnUniv....
► If you're interested in getting coached by Dan personally, go to DanJohnInnerCir... to apply for his private coaching group.
Watch the full episode here: • 4 Hour Body Kettlebell...
Follow Dan Online Here:
Instagram: / coachdanjohn
Facebook: / coachdanjohn1
Website: danjohnuniversi...
Medium: / danjohn84123
Podcast: www.spreaker.c...
----
Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
#danjohn #strengthtraining #nutrition #onlinepersonaltraining #danjohnpodcast #kettlebell #powerlifting #kettlebelltraining
@2:00 overhand and underhand grip pullups hurt my elbows. I find neutral grip or gymnastics rings that can rotate don't give my elbows any problems.
Well, that is a suggestion I have seen before here and it really helps, thank you.
Try overhand with the thumb over the bar. And get your elbows behind you as much as you can at the top of each rep. Also move your hands so your knuckles are on top of the bar. Avoid unnecessary deadhangs and slow negatives as they can be irritating to people with a tendency to get MAPS.
Great tips, I hope lol! I've been dealing with the inside elbow pain lately.
@@Uswestdex9591 If you're in pain with MAPS you should rest. A good test is pressing your thumb and ring finger together, if this sends a pain up your forearm then you shouldn't be doing pull ups. In fact you should rest from any training that involves gripping - even barbell and dumbbell work. Also if making a first and doing wrist flexions in any direction causes pain then you've irritated the tendons and you need rest.
I'll probably buy the book Dan. Easy Strength has been treating me well with Chin ups as my Pull.
ES is excellent for strength and long periods of "just getting my training in."
@@DanJohnStrengthCoach was having a little bit of a "yellow light" time period in life recently and wanted to think less and just get things done. Hit a suitcase carry PR with my 100lb bell. Who would have ever thought doing a suitcase carry everyday would make you better at it? Crazy!
Programming pull ups into a weight training program sometimes gets challenging, particularly if you prioritize other pulling giants like deadlift or heavy rows because then pull up numbers drop as a result and it may be disheartening for most people.
And that's why I use chin ups as my primary pulling movement. Either bodyweight or weighted, as a primary heavy movement, alternating with deadlifts or RDL. Rows end up being an assistance.
I love this approach. With chins I just feel like so much of my body is being moved (arms, back, engaged core) that it makes little sense not to use them. Never liked heavy rows as they're too easy to cheat (difficult to self-regulate), but they've been amazing as a lower load assisstance, where cheating on some final reps won't blow my lower back.
@@kubafrank96 I was thinking on same lines a few days back, to alternate between deadlift and chin/pull ups.
That's a solid point.
Some smart folks extremely successful recommend adding 1-2 reps of pull-ups after every set of everything you do in the gym. Solid.
@@gregc.8368 it may be fine for practice sake, but not enough stimulus for hypertrophy or to drive the max rep count.
I started calisthenics a year ago at age 44, I did inverted rows on the ladder of the lake I swam. I worked up to 10 pull ups with Pavel's Fighter Pull Up Program in 3 or 4 months. Usually calisthenics books have bad/unrealistically high standards (e.g. 3x20 jackknife pull ups in Convict Conditioning), just focus on pull ups. Maybe later I'll do some weighted pull ups, but currently I'm not really interested. I don't want to do the harder variations either (e.g. one arm pull up).
Thank you for sharing this...that's solid.
Another thing I'd like to add to the conversation; with how many questions you get regarding pull ups, they are simply a mechanically difficult exercise that requires many pre-requisites to get it truly right. For example full range of motion is chest to bar which most (like me) can't do because we don't have proper scapular control which needs to be trained independently. So most end up doing chin above bar which works but you can't unlock the full potential of the exercise without the complete range of motion.
If you have any advice about how to deal with this, I'm all ears.
Can exercises unrelated to pulling movements still improve my pull-ups? For example, would squatting contribute to better pull-up performance? If so, what non-pulling exercises are most beneficial for someone focused purely on calisthenics (not beginer lvl)? I’ve heard Pavel mention that kettlebell swings can drastically enhance pull-up strength.
Wow...that's is an interesting take! I think there is some truth here, yes.
Personally, I swear by snatches improving my pull-up numbers without training pull-ups for over a year.
Dan, this couldn’t come at a better time.
I’m coming into week 4 of your ABC formula after buying the book a month ago. Do the workouts as prescribed coupled with loaded carries after every workout also. I feel great and am loving the programme but was worrying today that I’m not hitting my back enough as I’m a big fan of pull-ups and rows previously.
But my experience so far begs the question: If I feel great from the work I’m doing right now and am performing great in my sport (wrestling 2x a week), why worry about this stuff? I don’t have anywhere to do pull ups at home anyway! Just stick with this for the full 8 weeks and THEN I can reassess if I need more pulling.
Love your wisdom as always. Thank you.
Yes!!! Exactly. Do what you can do and what you need to do. Everything else is just everything else.
Hello Dan -
I'm 50 years old & brand new to kettlebells. I just recently purchased a pair of adjustable 12-32kg bells to start training at home.
I plan on purchasing your hypertrophy book The Armor Building Formula - but before I do - I'd like to get your general take on training the majority of ones sets to failure & or 1-2 reps in reserve.
Some industry "experts" claim that this is the only "optimal" way to add muscle mass to ones body.
Unfortunately the "majority of sets to failure/1-2 RIR" type intensity protocol has always led to over training & burnout for me - with very little to show for it (which is obviously not "optimal" for me personally).
I'm certainly not trying to avoid doing the hard work - I'm just looking for a different method of working hard that's effective for gaining muscle mass - that doesn't lead me to total long term systematic burn out & poor results.
Does The Armor Building Formula address issues like this for folks like me?
Thank you
I think ABF might be ideal for you. Remember, we are trying to stimulate growth not eliminate it. Honestly, I put on 40 pounds doing just singles and doubles in most lifts...and I know people who just lived in the 8-20 range and did really well (hypertrophy here). It's all about layering those workouts upon each other month after month. Don't chase "overnight."
I do pendlay row's clean grip and snatch grip. And lost about 10kg bodyweight. Got me from 3 to 10 reps pull ups
Losing bodyweight is honestly the secret to increasing pull up numbers for many...
Dan , this was brilliant . I never thought of self limiting exercises . Now you have me on a kick of overhead squats and suitcase carry’s 👏🙏👌🙌👍🏻
Fantastic! They are a great way to explore your limits while training.
You can always do horizontal rows.
Absolutely.
micro meta rant detected. That's next level. Just a personal anecdote, pull ups have a nice capacity for building confidence. Ditto on dips.
Rant? Me?
I'm three weeks into the Armor Building Program, and I just do five pullups for every 20 OHP on that day. Seems to work well for me, but thats just me.
And, this is a great idea...thank you.
I do pull ups and dips on press days. Works good for me.
This seems like a very good idea mate.
It's a classic
Love pullups but programme them separate to rest of back with forearm work - start of workout. For newbies who cannot perform reps would suggest sets of eccentrics off high block to start. These can be weighted with improved proficiency.
I teach "hang first," then the eccentrics...but we are swimming in the same direction here.
Just added pull-ups back into my workout yesterday…have had a shoulder problem and now can finally get back to them. In past I often did parallel grip to avoid elbow issues, but these worked fine, added in 10 sec isometric holds at top at the end of each set and feel a little bit sore today, but the ‘good’ sore! At 67 I know the difference! That said, horizontal rows feel like a better fit for me. And yes, Frank Zane likely my favorite! Btw: I will pick up the book!
I love "good sore."
Dan, I bought your book recently and I’m still reading it. Thanks heaps mate. Cheers from Australia 🇦🇺
Awesome, thank you!
Pulp ups with added weight working well for me! Bestvso far +60kg 3 reps with 80kg bw!
That's outstanding, truly.
@@DanJohnStrengthCoach Thank you sir! The easy strength program helped a lot at the beginning, now I got to single hand pull ups without practicing! Pull ups with approximately an extra 60% of bodyweight already a rep of single hand pull up... Unfortunately now I'm recovering from a Perforated appendix, but soon I'll be back again! Thank you for your videos sir really helpful 🙏
Negative close grip chin-ups may be a good alternative for someone who cannot do one standard chin-up. They induce a lot of muscle soreness, so once or twice a week might be enough. A screw in doorway chin-up bar costs around 12 dollars. Two metal folding chairs cost around 28 dollars and make a good dip station. A person can do negative dips, if they cannot do one standard dip. The lowest cost power tower for chin-up and dips is around 120 dollars.
I personally don't trust chair dips, but chair push up were a standard in my youth.
@@DanJohnStrengthCoach They can be done, but you're right, it's a much better idea to use a power tower. It is safer and a person can do weighted chin-ups and dips with it.