20 Pull Ups in a Row | Workout For Beginners
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- Опубликовано: 19 дек 2018
- My Calisthenics Programs:
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Today's FitnessFAQs video will teach you how to do 20 pull ups in a row. The video contains a workout for beginners or anyone looking to do 20 pullups. Wether you're someone who does chin ups everyday or is simply looking for a challenge, this method will help you. The results will come quick if you stick to the recommended routine in the video and use strict chinup form. We can't promise you'll be setting world records, but you'll definitely improve your pullup endurance.
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"The Garden" & "The Resistance" by Darez
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Hey i can do a maxx of bout 16
En español ;c
I can do 10 pull ups biceps grip.
im 14 right now and at first I couldn't do none but fast forward a week later I can do 10
If i can't finish the set can i hey off the bar breathe a Little and start again????¿?
Three months ago, started with 1. Now I can do 10. 53yo here.
that is a great development. what is the single most important exercise that got you there - just pull ups or something else ??
Respect 🙏
Nice work dude!
Respect bro
I can do 10 without training, i am 12 yo . I training for planche now
That moment when a beginner pull-up video assumes that you can do 5-10 pullups in a row
...and you realize you're less than a beginner
I barely did 5.
eaberrydc this also works if you can only do 2 or 1, just do them as often as possible with good form
eaberrydc 🤣
eaberrydc doing this 2 years now and i am still not able to do more then 10 for few sets. At the beginning i did 0.
6 months training and I can do 12 pull ups in a row, finally reached beginner level
🤣🤝
Hows it goin?
@@lucashenriques4242 Good! Now I can do 15, but with full range of motion and slow descent.
@@alexamorim9009 Damn, very nice
@@alexamorim9009 tnx for keeping us update
I’ve always been good at pull-ups. My best ever was 37reps when I was in my early 20s. I’m now 62 and can still do 23.
Woah that's awesome! What did you do to get to that number?
I've been stuck at 9 for 5 months now it's insane
@@simplycalisthenics1412
Thanks for the reply. I think a lot of it was natural talent when I was younger. I didn’t particularly do anything special, although, as a kid, I did do gymnastics.
Now, as an old fart, I train very hard. My technique is to use weighted pull ups and cycle the weights to a heavy single every 6 weeks or so. After I’ve gone as heavy as I can I then ditch the weights and attempt as many reps as I can. On my last cycle I attached 30 kilos and managed 2 reps. On my next session I just repped out and got 21.
@@b-dogswings8019 what is your weight? It seems the lesser weight you have the easy the pull ups.
@@silentwraith2384 I weigh about 77 kilos. Obviously this changes over the weekend because I like my beer! When I did the 37 reps over 40 years ago I weighed about 67 kilos.
"20 pull ups in a row | Beginner Workout"
*Beginners have left the chat*
😂
😂😂😂
Haha good one🤣
😝😝😝
Point is, a 5-10 reps guy is still a calisthenics noob. 🤷♂️
I can’t even pull my foreskin back
I can. alot of times in a row...
LMFAO
XAXAXAXAXAXAXA
I dont even have foreskin
Ew
OK, I've finished the whole program. Even though I don't consider myself as a begginer - it suprised me it acrtually worked. Did 20 pullups, overcame my plato -17 pu. Great job Daniel. Standing ovation!
Did you do anything outside of the programes exercises?
Did you start at week 1 or somewhere in the middle? Just curious because I'm stuck at 15 and the first couple weeks look very easy. Thanks!
For those who have been strugling with pullups: don't give up, train consistently and you WILL improve.
I started training 1 year ago as a total beginner and couldn't do a single pullup. I can do 10 in a row now (with good form) and in a good session I do ~50 total.
I hit a plateau at 7 pullups and found that cardio helped a lot.
💯💯💯
Yooo i hit plateu of 7 as well! Been stuck for a while tho. I started at 0 pull ups as well what should i do
Give up Mr. Cruz
What kind of cardio
This clip doesn't take your weight into consideration. There are bodybuilders with huge lats that can't do more than 10-12 pullups, because they're heavy.
I've been training for 2 years (I'm 39) and started from 0 pullups and plateaued at 9-10 reps (for more than a year now). I'm 186cm (6ft1) and weight is 92kg (~200lbs). Highly doubt I'll ever reach 20reps, because when I started I weighted 80kg (~180lbs). So even though my strength increased , my bodyweight catches up.
Awesome! I can only do ONE pull-up. I'm 250lbs, 5'11" And I'm going to implement isometric holds/ negatives for as long as I can substituting the reps listed. Will update after six weeks. Thank you so much for this!
Update: 5 months later, now I'm 240lbs and can do 7 Pull-ups. Will keep you guys updated
Update 2 years later:
Max pull up is 12.. i sustained injuries unrelated to pullups and got lazy, but I'm still working at it
How's it going, man?
@@alecm_9459 currently am able to do 8 pull ups for 2 sets with proper form
@@CryptoBun-G good work,, dude. These body weight exercises are crucial to a lot of ppl who've been away from the gym during Covid.
Pullups are simple and keep your body strong. Throw in some conditioning and some kettlebells and it's rly all you need 💯
@@alecm_9459 💯 % true. My main workouts consist of pull ups, pushups, dips, squats and lunges. My physique has improved since I started this
@@CryptoBun-G How’s it going one year later?
18 pull ups this morning. I have a goal of 50 by july 11. That is my 50th bday.
Go for it I'm 54 I've had 30 reps once I can vouch that the bit from 22 23reps to 30 was the hardest to break I used Pavel's Russian fighter pull-up program and extra weight low reps to get there it helped me so look it up ,I'm trying "The Pull-up Solution"program at the moment for a change as I'm just starting again after some time off look that program up it's very indepth .
@@OoohAaah6603 thanks for the tip keep pulling 👍
Κeep on killing it, sir!
@@unwaveringdiscipline5489 thanks
Hold on rambo
Weeks ago (8 weeks), i was struggling with doing 1 full rom pull up. After weeks of training, i can do 2 full rom pull up now (not easy but i can do 2). To newbies who can not do pull up, dont lose hope, if you spend enough time and effort, you will get what you dream for.
no the thıng you should have done was pullup negatives, that will rocket your strenght because 1 or 2 wont be enough for hypertrophy not even for strenght. İf you are still at that level try doing negatives put your ego aside
@@supercuber9805
Yeah I got from 0.5 to 6 pull ups within three weeks with negatives. Then I stagnated around that for a year. I think atm I'm able to do around 8. With a narrow bar probably 10.
The above program doesn't really work for me - second week already didn't fit. But I'll try and follow as best as I can till Christmas and then look for a different routine.
The absolute best pull up program video out there! I have revisited this videos multiple times throughout the years and it worked every single time. Thank you so much.
You got from 6 to 20 pull ups multiple times?
@@MrCmon113 actually yes! I've got injured multiple times and went back to the start, every time I used this workout to get back to myself
"Train short of failure"
Me:"0 pull ups now only 2 min till next set"
Edit: I can now do 10 pullups full ROM and added about 40 kgs to my bar rows
Do inverted row and pull up negatives brother
Band assisted pull-ups, slow on the way down.
If from 8mo ago you have stuck to it you’d be able to 10+ now hopefully you stuck with it
yea finally I reached Beginner level after 8 months now i can follow this
lmao true
Imao. Its look so Hard. I cant do 1
@@crossingpowerpica7158 yeah it is hard until it's not 😂
Don't be fooled. This programme is nonsense. You will not get to 20 pullups in 6 weeks. Unless you're roiding.
@@brainxd I went from 2 to 10 in a month and I didn't train that hard. Just did 2 sets of max rep per day and I lost 5kg at the same time. I'm sure if I didn't lose weight during the process I could do a lot more.
Verified by myself this workout is actually working perfectly for beginners. I could barely do 10 pull ups and after 6 weeks of this PERFECTLY designed training I finally reached my dream goal of 20 pull ups in a row. I am a 19 and a half year old student so my diet and sleep is indulgently poor but still I pulled through (nice one xD). FitnessFAQs I am obliged with unlimited graditude to you and your workouts. I suggest this workout to anyone !!!
btw i am going to test the 60 push ups challenge from this channel and I am coming back with more intel to y'all (;
@@pantheon9296how did it go?
@@pantheon9296 How'd it go?
@@YRO. it worked too my friend. Not only I improved my rep range but I was getting stronger too
How much u weigh
did 24 reps last oct, but not at full range of motion. i finished your 6 weeks program with strict form last week. tested myself today. i did 21 reps with strct form. im going to continue your program with increased reps. hoping to reach 25+ pull ups soon. thank you for the tips!
Done!! Increased my pull ups from 6 to 17.
Thank you Daniel 🤙
Did it really work bro? what was your routine like?
@@doingcomputermalayalam Yes it really did. I just followed the plan laid out on 4:15 consistently. I didn't even supplement with other back exercises. The only other exercise i did was push ups.
@@thabosibanda1242 in 4 weeks you could do 11 pull ups more then when you started?
@@isegev8651 In six weeks...i did from week 1 until week 6
@@thabosibanda1242 wow dude
0 pull-ups to 8 pull-ups with good form in 2 months 🥳🥳😊 thanks to this channel
If you changed your football team maybe you'd do more😂
@@ashtindavid9831 damn:')))))
How exactly did you get to 8 pullups?
Up up Liverpool
1-8 in 3 weeks. Now i do 45-50 pulls up per day( multiple sets)
Great video.
I see comment section also rocks! It's great to see people sharing their personal experiences and motivation.
In my case 10 months ago I couldn't do a single pull up at all. Now I can do 9 to 10 pull ups in a single set. It's great and very motivating to see how you can improve by putting some effort and consistency.
I remember watching this when it first came out, I finally achieved 19 reps. Thank you, brother.
Can you show me how ? I stuck at week 5, day 2 (12 reps, 8m rest, 10 reps)
@@TranGiaBaoA I'm actually stuck at 10 reps x 3 set for 3 years.
Then I took caffeine as a pre workout, boom I did 19 reps easily.
You need to stay plateau for long time (without pre workout) to train you foundation
but at same times when you ready then you start using pre workout.
2 to 4 wide grip
Up from zero 2 years ago
52 yo, lost 115 lbs over thja last 3 years. 42% body fat to 21%
Nice, very well done!!
Good job matty lad
Damn man, I'm 35 and I can barely do 3 clean ones. Well done! I hope I can do 4 wide by 50!
@@drdrake17 thats pretty easy from your level already set higher goals man
You can do it! sounds like a clean progress !
Just did 20 in a row for the first time today! My strategy was to start my back and bis days with 3 sets of strict pull ups to failure, followed by top, 90 degree, and slightly bent elbow holds for about 20 seconds each. Then I hit strict lat pull downs, high weight low reps. I try to do lat pull downs above what I weigh to improve strength. Then normal back/bis day
I did this program on two different occasions, first in 2019 and then a second time last year and both times it got me up to 20 reps in a row. Thank you fitnessfaqs
Tied this for 2 months, my pull ups have gone up from 6 to 13 and I am very happy. Thanks Daniel. Working to do 20 pull ups.
UPDATE :
August 2023: Able to do 15 pull ups in a row. Amazing feeling and so happy. Took me around 3 months.
December 2023: Have not done pull ups since August, almost 5 months. Can only do 4 pull ups in a row now. Feeling sad about my progress as it is difficult to go to gym as I moved abroad to Canada.
January 2024: Bought a pull ups bar to train at home. Difficult to stay consistent, but I have managed to do 10 pull ups in a row.
Watching Daniel's video again to see the strategy. Motivated to work and study hard.
It’s been 2 years since seriously working out and this video really encouraged me to get back to feeling healthy! Thank you
I used to be able to do between 25-30 pullups. No kipping, no crossfit swinging crap. Just up and down, arms locked chin over the bar. But my back didn't look anywhere near what yours does. So I had to re-evaluate why I was doing them and what I was getting out of them. Now I focus entirely on proper form with complete disregard for numbers. My sets are usually between 6-10. They are slow, controlled, back muscles completely engaged. I'm seeing more progress doing them this way. People need to be honest with what they are looking for. More reps or more hypertrophy. There may be crossover between the two but the way you train will dictate your results.
gamegenie11, amen to that.
For muscle growth, calistenics won't do much for you, you'll better be practising pull downs to get a bigger muscle, or you can put on some extra weight on your pull ups
^ Extra weight on the Pull-Ups.
Yeah, once you can do 15 reps easily is when you should start adding weights to your pullups, going as low as 5 sets x 5 reps for strength and hypertrophy.
when you hit 15 pulls you can slow them down before going for weight.
I started the program being 6'3", 195lbs (191cm, 88kg) and could do 10 pull-ups in one set with good form after training them on and off for several years. It's been about 8 months and I am currently trying to successfully complete week 4 with 3 minutes rest between sets.
Since I started I have lost about 10lbs or around 5kg, and my max pull-ups is now 15.
Weighted pull-ups have helped me, along with doing a lot of pyramid structured workouts, and doing the workouts i could complete in this program consistently. Toning up and losing weight has also helped. Through general consistency in diet and exercising 5-6x a week, my bodyfats gone from about 15% to around 12%.
I think doing 20 solid reps in 1 set is by no means "beginner", and the vast majority of people won't get there in 6 weeks. However, following these milestones have helped me progress to doing more pull-ups than ever, and I believe I'll be able to get to 20 one day if I stay consistent.
Thank you for this amazing video @FitnessFaqs ! I just started adding pull ups to my routine (with a decent warm-up I can do 6 full pull-ups), but I find that after my leg routine (30 squats, 30 lunches and 50 mountain climbers) I am quite struggling with set 4-6 in the 6x5 reps pull up session.
Should I do your suggested pull up routine on its own or do you have tips how to incorporate it in a full body work out? Thanks!
20 pull ups in a row
*begginer* workout
me: *DOES 2*
me: "ohoooo ok now i don't have arms anymore"
At the level you are at, check out scooby's pull up programme and start by phase four.
After 3-6 months u sould be able to do 8 for sets.
We all start from somewhere my guy
@@unwaveringdiscipline5489 Thanks! this seems much more possible
@@xeviusUsagi if u have time to thank me, you have time to train *.*
Jk
@Oleg Danilov WELL.... YOU... I...HMM...*FUCK*
Well guess I gotta workout more then
@@unwaveringdiscipline5489 I got from 1 rep to about 10-12 a rep in a couple weeks but that's probably due to me being 15 and having heightened testosterone levels
God bless FitnessFAQs. Love you bro.
I love your training I took the Ring and legs and truly amazing can’t wait to be able to do a coaching online session with you. Bravo for the pedagogy which in my opinion is one of your super skill between many others
Awesome thanks! Love your channel
I made a program for myself and went from 5 pull ups to 15 pull ups in 3 months. Maybe that's not much for some. But I never thought I would be able to do 15 pull ups.
Now I do 130 pull ups per workout, but I change it every 2 weeks.
But the secret to do more pull ups is to work on the 3 methods(strength/explosiveness/endurance)
In 1 week, I do 1 strength training, 1 explosiveness training and 1 endurance training.
For strength I do weighted pull ups (low reps high weights)
For explosiveness I do high pulls (low reps high pulls)
For endurance I do 10 sets of 80% of my max pull ups.
Looks good
I think this could be the key to all training.
Hey, I'm 53, recently recovered from a hemmorhagic stroke and I have been trying to get into or back into shape. I have changed my eating regime completely and have tried to change the rest of my life with it. When I got out of the hospital and recovered about a month I couldn't do any pullups. I am back to 3 on rings. Thanks for the great videos==I have subscribed (:
If UR 4 real .. damn bro
@@czechraiser Hi Gordon, Just wanted to wish you well. Health is everything - keep it up!
@@willtveire Thanks man, that's very kind of you. My health is maybe the best it's ever been or close to it. The next thing, or current thing, is building up self discipline. Wishing the very best to you, G.
Much love and best wishes!
Always an inspiration and such good advice 👍
I started calisthenics 6 months ago not being able to do more than 1. I worked up to 6 in a row and Daniel’s routine helped me get to 12 in just a few months. I’m not at 20 yet but I’m well on my way, especially now with incorporating weighted pull ups!
At the moment I can do 5 strict pull ups.
Edit 28/10/2020: 11 pull ups
any new updates
cool, in 2 months you gained 6 reps
Wee dziri? Whrani?
Which method you followed !
Any update ?
I know this is old but thank you for understanding and executing proper pull-up's.
Currently im at 17. Attempted a muscle up at the gym the other day for fun and I got it with relative ease! Pretty stoked at this point on my back progression. Now doing 3ish muscle everytime i got to gym to tighten that technique.
# of pull ups(Max reps in one set)
5th December 2019: 7 reps
8th December 2019: 9 reps
23rd December 2019: 9 reps still T_T
22nd May 2020: 12 reps
How's going the program ?
@@spunzel851 welp still at 9 max
@@congabonga7104 did you do correctly everything Daniel said ?
@@spunzel851 yes sir, but i had some trouble with week 2, cant seem to complete the 3rd 8reps
Try doing scapula shrugs. And isometrics. Good luck!
On week 3 of the program and just finished the 6x6 workout! On my way to 20 straight pullups!
Can you do it yet?
@@persiizee1819 probably not
Thank you for your videos and information, always valuable! Question- can we use a band to start the workout? I tried doing 6 sets 5 pulls up but noticed that at set 4 I no longer had the strength….what should I do then?
Thanks for your help
Thanks for this awesome video! Hit a plateau in march, did this program and got to 16 so I was able to start weighted pull-ups!
About 25. Full disclosure, have 25+ years of rock climbing experience. Used to do 3 reps with one arm, and on a good day 1 rep with 1 finger. Unlike many other exercises they never seem to get easy.
sapinva for real they’re never easy, but that’s the fun part!
@Dan Don Didn't really pay attention to that. It is more of a full body exercise, and adding a lot of muscle tends to work against you. Didn't really get good at them until I dropped from 230 down to 200 lbs, and I was pretty lean at 230.
@@sapinva, you were a 230 lbs rock climber? Sounds like a unicorn.
@@cantankerouspatriarch4981 There are others, had some friends that were 200+ and some were quite good for the time. But yeah, on today's harder routes the sport is for tiny people with tiny bones.
It's interesting that you could do 25 and manage to do 3 one arm pull ups as I used to do 3 sets of 20 (and once managed 30 chin ups, not pull ups, in one go) strict pull ups, but have _never_ managed a single one armed pull up or chin up.
I wonder what the reason is. Maybe climbing makes a big difference?
I've had this video in the back of my head. But didn't remember exactly, so today I did:
6×6 pullups + 3×8 chins.
This wasn't exactly like the first workout was supposed to be, but it was fun to try something new.
I usually do as many as I can, for 4-5 sets. So it's about 40-50.
I'm able to do 13 in a row I think
The stone faced reps. God bless it! What strength!
all guys on youtube make things look so easy. i will feel great if i achieve week 1 target in 6 weeks
I could literally do 19 and i went to check this video 😂
same
I could do 30 before i checked this and i 17 years old
Sloppy half reps?
@@xXOphidianXx half reps?
@@otaronagase2945 its probably some half reps and fast reps. Also, he prob very light, that’s if he is even telling the truth
As a whiplash survivor. I suffer neck pain daily. When I wake in the morning, I have a decision to make: either I work out and hurt a lot for an hour, Ior, I suffer all day. So, that was my motivation for pull-ups. What I found is that 100 pull-ups daily has brought my neck pain down to a much more manageable level.
On my non pull-up days, I do fifty pull-ups on a 3” fat bar, and 50 from finger tip grips. They are helping my grip strength for deadlifts.
So how did it happen?
On Feb 3, 2018, I could not do a single pull-up.
On Feb 3, 2019, I could do 43 pull-ups in a set.
On Feb 3, 2020, I could do 53 pull-ups in a set
My goal was to reach 60-60-60: 60 pull-ups in 60 seconds on my sixtieth birthday on March 20, 2020. On my 60th birthday, I managed to complete 60 pull-ups in 65seconds.
I work at least six days a week as a veterinarian. My day usually starts between 7 and 8 am, and finishes between 9 and 10 pm.
If I can do it, then anyone can.
Great subject matter. Well presented.
My take home message: don’t give up on your body, and it will not give up on you.
Thanks again.
Is this a reference? I dont get it.. there is no way that you did 60 pull ups in 65 seconds. And even the other numbers seem very unlikely. I doubt that an 58 yo man can learn to do 48 pull ups in one set in a year.
I'm almost ready to get into your programs. Been losing weight and working on strength. I'm down 50 lbs up to about 20 push ups, 8 to 10 dips and 3 to 5 pull-ups. Hoping between 1 more round of GZCL and losing 10 more I'll be ready for some more calisthenics based workouts.
What was your weight, and how tall are you?
Can get the 10 in a row but want more. Thanks for sharing. Have built a tall salmon ladder, which i want to accomplish!
But my Crossfit friend said he went from 5 to 20 pull ups the first time he did crossfit!
Not the same type of pull ups
Kipping pull ups
I kinda sense sarcasm there? XD
Haha very funny
@Peter Hofmann I know,but i supposed that he did 20 kipping pull ups.I don't think he did 20 strict pull ups the first time in crossfit
okay, everyone hear me out, today i can do 6 pullups, i'll do the 6 weeks program and see if i can do 20, see y'all in a month and half !
Spicy
Sami Gabriel Jacquin good luck, respond in this comment thread if you do it!
I did some decent swimming for about a year, and without warming up I got 8. Not really beginner level, but I'm also gonna do this, and get back with results in 6 weeks time. Someone hold me to this.
@@NerdbanditRS already 2 workouts in, next one : tomorrow ! :D
@@ThatGuyMagnum Im holding you to it.. You too sami
Thank you for the 6week program! Starting with 8max so I'll see how it goes by November
I love pull-ups. I cycle through all the grips: pronated, supinated and neutral grip. My best ever was 33 reps with the N-grip. I make sure to hit 20 a day to keep this skill sharp. It helps keeping a low body fat percentage. The lighter you are- the better.
Best pull up workout ever! Currently doing it. Can you make a workout for chest dips as well?
You’re right I’m a beginner and I look just like this.
would you trust someone who looks like a beginner?
Thank you so much Daniel 🙏🙏🙏
Note :
My Starting max pull-ups was 9 and after I finished the entire routine I could finally do 20 reps in one set .
Let me know if anyone is interested in watching that vdo .
I can do 0 pull-ups in a row. 62 years old and just getting back to exercising again after losing 30 lbs. I’ve never been able to do more than 2 or 3 even as a kid. Time to up my game and hoping this strategy will help do the trick. Thanks for your sharing your expertise.
I adjusted the schedule a little since I wouldn´t be able to perform 6x5 in the beginning with a current max of 6 clean reps.
2 mins of rest between sets
My schedule:
Week 1: (6x4) -
1st workout went well.
2nd too.
3rd workout: the last 2 sets were a little harder but finally 2 days rest now
Week 2: (4x6) -
1st workout: was pretty tough. Didn´t manage to do 4x6 but 6-6-5-4-3. Did the last 3 on top to keep the volume the same
2nd workout: some progress... managed to do 6-6-5-5-2 this time
3rd workout: Managed to perform 6-6-6-5-(20s rest)1
Week 3: (6x5) -
1st workout: 5-5-5-5-4-4
2nd workout: 5-5-5-5-5-5
3rd workout: 5-5-5-5-5-4
Week 4: (3x8-10) -
1st workout: 7-7-5-3
2nd workout:7-6-6-4
3rd workout: 7-6-5-4
I really didn´t manage to do 3x8 in week 4, so I did as many reps as possible in the 1st 3 sets and then did a 4th set for a little but more volume.
Week 5: (2x10-12) -
Week 6: (3x10-15) -
Let´s see how I perform. Will keep you guys updated :)
Keep us updated. I will cheer you on if I get the notifications
Hey how many can you do now?
He didn't keep us updated. Devastating.
Liar
I can do 20 strict pull-ups after training for a couple of months. In the beginning, I could do about 10 strict pull-ups.
The best coach you could ask for
I can do 3 pull-ups in a row right now. But these pull-ups are perfect pull-ups. I'd really love to see the results after following this video.
8 reps on initial test. I'll post on here each week. Yes, I know I'm a little late to the party ; )
Best of luck man !
Cuarantine goals ahahha good luck!!
This is my reminder to come back
@@stejothepisto Get to it! 💪
Feel free to drop your progress on this comment thread dude.
When I first added pull ups to my training, I could only do 2 & 3/4’s. I just recently hit 10 strict. It feels amazing.
how long did it take you and how did you achieve it?
Been training not always consistently for the last 18 months. Couldnt do one pull up started with rows. Can now get 15 clean reps in one set. Good content thanks bro
Good Explanation Bro
I have a PE class at university this semester, my goal is to reach 22 until June, to get the best possible grade.
Would be awesome if I reach them in 6 weeks with this routine, I'll keep you updated ;)
Pavel's Russian fighter pull-up program and John Sifferman's Pull-up Solution I'm 54 my best strict pull-ups is 30 reps last August I used Pavel's to get there I've had time off so now using John's program I can vouch they work you should try one or both.
27 July 2020 : 8 clean pull ups
i’ll post my progress here.
Week 1 :8
Week 2 :9
Week 3 :10(but not clean)
Week 4 :10 clean
Week 5 :
Week 6 :
Go on
Adam Wróbel thanks bro!!
nice bro keep it up
He gave up
@@lautaristico He might have just cba coming back to the video. i did something similar with my deadlift progress. Its a pain to remmeber to actually update, not to mention find the comment and video xD
I am 60 years old and have been doing pull ups for few years. The most I have ever done in one set is about 15. I started adding a weighted backpack, 15lbs, to try and get stronger but it has not helped me increase my total. I have never been a muscular person, quite the opposite, thin and athletic. I am going to give this program a try, I did the first workout tonight without the extra weight focussing on form, we'll see how it goes.
Started Dec 1st, bought home gym equipment on Black Friday. Been taking a ton of vitamins and supplements with high protein diet was able to go from 3 pull ups to 15 clean up and down in a row on dec 15th. 👀 Really excited to see how much I can do months now. I workout for hours until I cant do anymore then ensure lots of sleep and rest till no longer sore and do it again. Now I'm doing every other day.
17 in a row perfect form
I can do maximum 13 with hands facing me (is it called chin-up?) and 12 with hands facing outward me . But I am stuck in this numbers for years. I am 176 cm, and around 66-67 kgr. I do pullups 2 times per week, 5 sets , all close to failure.
Because I see many comments questioning the validity of the suggested program by Daniel (appearing at 4:10 ) , Here is my more elaborate suggestion (I have studied physics, so I like wondering about numbers and quantities!) Use the technique that Daniel has on 1:28 .
Week 1 , training day 1 : 5 , 5 , 5 , 5 , 5 , 4 (6 sets of 5 or 4 reps , 3 min break between sets)
Week 1 trday 2: 6 , 6 , 5 , 5 , 5 , 5
W1 trday 3 : 7 , 7 , 6 , 6 , 5 , 5
W2 trday 1 : 8 , 8 , 7 , 6
W2 trday 2 : 8 , 8 , 8 , 6
W2 trday 3 : 10, 9 , 9 (increase your break to 3.5 minutes if needed)
W3 trday 1 : 6 , 6 , 6 , 6 , 6 , 6
W3 trday 2 : 7 , 7 , 6 , 6 , 6 , 6
W3 trday 3 : 8 , 8 , 7 , 7 , 6
W4 trday 1 : 12 , 11 , 10 (increase your 2 breaks to 4 mins if needed)
W4 trday 2 : 12 , 11 , 11
W4 trday 3 : 12 , 12 , 12
W5 trday 1 : 14 , 12
W5 trday 2 : 15 , 13
W5 trday 3 : 15 , 14
W6 trday 1 : 14 , 12 , 12
W6 trday 2 : 15, 13 , 12
W6 trday 3 : 15 , 15 , 14
Each new training week should start after 2 days rest , so your training days for each week of the above program should be Mon,Wen,Fri , or Tue,Thur,Sat , then 2 days rest (you can do leg exercises of course or abs and pushups on all the other 4 days of the week, but not trying to progress on the numbers of the other exercises , just do maintenance mode , when you finish the 6 weeks of your pullups then you can switch attention to increasing your pushups for example)
just take steroids than you'll see its really not that hard to gain it in 6 weeks to 20.I also do pullups(I'm not an athleth(as my job) or professional sport man) so yee me too also been at around 10 pull ups for years, and that just need practice to maintain that even(I'm over 30) I can do on fresh days maybe 12, normally its 10 pullups and its been like that for years
Start with weighted pull ups, i went from 14-20 in 3-4 weeks, i do not think you will progress as fast as i did, but it was definitely effective! Give it a shot!
Great vid Daniel.
I was struggling with 10 pups for a long time now im at 12 but with this video I feel confident to reach 20 in 6 weeks
Started doing 3 pullups in october. Now I can consistently do 6 going to 7-8 in the first sets.
Gonna do this program!
age 52, body weight 90kg, pullups 6 (strickt form)
I can do only 5 and it took me a few months from not being able to do a single one. I know that's slow progress according to many people but I'm glad my work paid off. Now I'm looking forward to increasing those reps.
Progress is progress. Keep at it! Lets do this!
That's a great attitude 💪
I’m a 30 year old women and can do 11 pull-ups in one go. Hoping following this advice can get me to 20. Thanks for the helpful content!
Thanks!
Ok today is Sunday 25/8/19bI am going to follow the program and let everyone know how much I have improved at the end.
I just tested and got 11 strict pull ups. (6 weeks from now it will be 20 😎)
How is it now ? :D
@@NarutoUzomaki65 20 lol. But I never followed that program. Don’t do a lot pull up training anymore
Every one of these videos should start - "if you have more than 15% body fat, you're probably going to have trouble with pull ups"
Well i have 17% and i can do 12 pull ups. I m 173 with 75kg. Its a really hard to go beyond that magical 12...
@@ivan-gabrielcrnjak491 you're an outlier. fair play to you though, I never managed more than 6 without kipping
Your 50 push ups in a row for beginners workout worked for me so imma trust you with this one too.
I'm gonna start this Program today.
I will update you guys weekly.
Wish me luck!
Also I'm at 13 - 15 perfekt pull-ups for 1 set and about 10 for 4 sets.
Just starting this routine. Can do 7 pull up with clean form as of today, so I fit the basic requirement.
Will keep you guys updated!
Don't give up dude
@@dlldll2133 Yes, just got done with the second workout of the week!
Very helpful! Just set up my rings after having to take 4 days off. So happy I saw your video and I didn't keep on injuring myself and not let it heal.
Great program Daniel, I just started from week 1,so far so good. Question: If I can't complete the required number of reps on a given day, let's say I fail at week 4 and can't do 3x10 the last set, what should I do? Stay on week 4? step back to week 3? I'm 56 yo and my max # of pullups is 14
I'm 52 and can only do 5 strict consecutive PUs.
I do have a shoulder injury/impingement following an RTC, so I'm hoping to work on PUs when this heals.
I'll be giving this programme a go.
Thanks Daniel. 👍
Did you end up giving this programme a try? 6 months later?
@TehLiquid No. I'm still awaiting surgery to remove the broken end of my clavicle, which is now free-floating and grating surrounding tissue when I move my arm. Rather than healing, things have steadily got worse!
@@davehumpleby3440 Damn that sucks man, I hope they pull their friggin finger out and help you already, that sounds awful x.x
I can do 1-2 pull ups.and I'm proud that I can do at least 1 bcs I couldnt do one
NICE!
Awesome. It also took me quite a bit of time to get my first strict pull up
@@kentorh5036 Well Done
That's good you're far from fit though. But it's a good indicator that you're improving
Gj man, hope your numbers are still improving
I’m 60, can only do 4 to 5 pull-ups... just can’t get past that. Ken in Hawaii, thanks!
Three great techniques to build really basic pull-up strength: practice switching between "active hang" and "passive hang," there are some great guides for that on youtube; try "eccentric" or "reverse" pull-ups, where you use a stool or box to step up into the top of the pull-up, then practice lowering yourself through the motion as slow as you can; and give some attention to your shoulder stability and mobility - I found that robust shoulders were the key to pull-ups. Cheers!
I'm 64 now and could only do 2-3 a few weeks ago. Have been trying on my own to improve and got up to 7. I will incorporate this video training in my goal of 20. Have (perhaps delusional) dreams of a muscle-up in the future. Ha.
Ok boomer
@@jbutzi Check out this video from this channel, it's helped me so much in getting stronger in all positions of a pull up.ruclips.net/video/hWUDMCckm1Q/видео.html&ab_channel=FitnessFAQs
As today's date I can do 16 pull ups in one go. I've been increasing my pull ups every week empirically. Now thanks to your last minute advice I can go and increase the numbers for the week 6... Mate thanks a lot
Hoy empiezo la tercera semana. Hasta ahora puedo decir que sí se nota el progreso, ya puedo hacer 1 set de 10 repeticiones estrictas. Regresaré luego de las 6 semanas.
i remember when i used to work up it take me a huge effort to add a single rep after 10-11-12...now i'll start over i seems pretty hard for me just to jump from week 4 to 5 and 6...well if im being honest i used to train 4 or 5 sets...so maybe 3 or 2 isnt as hard as im thinking...i will try it
I'm gonna try this challenge and I thought it would be fun to share my progress here (not much to do during qurantine). I will write something every week. At the start max was around 8 or 9.
- Week 1: I just finished the first week. It wasn't hard, I think that today the last set felt easier than the other days.
- Week 2: Just did the last workout of the second week and it was really hard. The first 2 workouts of the week were hard but i managed to finish them correctly. In the last workout (today) I did the first 2 sets with 10 reps (I struggled using perfect form with the last ones) but in the last one I couldn't do more than 6, I was very tired. To compensate I did the last 4 as negatives and than I added a set of 6 to get over 30 repetitions. I hope this is ok, I tried really hard but I just couldn't do more. As I am now 20 reps seems impossible to get in just a month.
- Week 3: This week felt easier than the last one. I struggled a bit today trying to get 8 reps each set and in the last one I took some seconds to rest while hanging. Yet I think I could not get more than 10/11 reps but we will see next week with the 3 sets of 10-12.
- Week 4: I've had neck pain, i tried to do the first workout but the pain got worse so I decided to rest this week. While resting I thought about my goals and I understood that doing 20 pull ups in a row isn't one of them. My goals are to get stronger and to unlock the front lever so I decided to stop with this workout and start with weighted pull ups and more specific front lever training. It makes no senso to do a workout that you don't enjoy. My advice is set specific goals that you really want to achieve and go after them. Anyway I tested my max and it increased to 12 at last. Maybe I will try my max again after some time with weighted pull ups ad see if I got to 20.
11alex99 06 im stuck at 14.
keep it up and post about it! great progress
Checking the video out today. My max is currently at 12 reps, with arms straight at the bottom and chin over the bar at the top. However, that is an RPE 10 set, ofc. Let us consider the "training max" to be 10. Will post any updates here.
Also, in the meantime, I would really appreciate any advice on what is to be done after completing a cycle of this workout, in the sense that I do not hope to get to 20 in just 6 weeks, obviously. How about increasing one rep on all the sets and run the program again, cutting out any later sets if the volume is going over 40?
After a month of doing this went from 0 to 5. Definitely works 👍
I will give this a try, updates will be posted after every week of training :)
You should make a video about your progress bro
Do you also do other pulling exercises,or just this routine?
Thanks!
This really works. ✌️
One of the thing that help me a lot to get 20 in a row.. because I stuck in 12 so I began to learn front lever raises and specifically the negative side of that exercise give me the power in my lats.
28 months: from 3-2-2 to 25-20-20-15-15, work still in progress, consistently training