I guarantee that you can do more than just increase the number of pullups you can do in 22 days. In fact, if you're looking to get bigger arms, I have a workout plan that I guarantee will give you results! - ruclips.net/video/6QgR6Tjle7g/видео.html
Hello, I started doing this, and I'm at block 2 now 🙂 Since I'm a beginner I don't know that much, but suddenly I was thinking. Do we need to do a warmup routine before doing this? And if so, which one do you advise?
I am 14 years old. For a long time l tried to do pull ups but I couldn't. And after 21 day of your program I finally succeeded to do 2 pull ups. Thank you.
That's awesome! I recently turned 15, I think I'm going to try this program instead of simply doing chair-assisted pull-ups, hopefully I'll improve faster. As of now I can only almost do a pull-up.
22 day: Blocks: -Testing day -Non testing day x3 Days 1-4: Block1 Days 5-8: Block2 Days 9-12: Block3 Days 13-16: Block4 Days 17-20: Block5 Day 21: Final test 1 Day 22: Final test 2 Block: Day 1: - Inverted row (max to failure). Keep the number for future tests - 2 minutes rest -Dead arm hang (Max time). Keep the time for future tests Day 2: - Chair Assisted Pull Ups: 1/2 max inverted rows from test day 1. - 2 minutes rest - Inverted Rows: Test day 1 + 40% Day 3: - Eccentric Pull Ups: 1/2 max inverted rows from test day 1 - 2 minutes rest - Inverted row: Test day 1 + 50% Day 4: - Hollow Rocks for time to failure. Keep the time for future tests - 2 minutes rest - Inverted row: Test day 1 + 60% *-You can rest and continue then. Pause before reaching failure.* Repeat this every block. Every block gives you a new max mark You can take one rest day if you need it, but no more than that. It's designed to work in 22 days Day 21: New max dead arm hang time (maybe 20 seconds more?) Day 22: New max pull ups in 1 set (maybe from 0 to _3 to 5_ ) Update: I just finished day 22 today. In day 1 I was able to do 1 perfect Pull up. Today I'm able to do 1 perfect Pull up as well. I see no progress there. But my dead hang increased from 48 to 65 seconds, and my inverted row from 18 to 28. Update 2: after 20 days (aprox) of the last edit, I am able to do 4-5 clean pull ups and 10 without locking my elbows. I started at 1, remember. All I did in this 20 days was assisted pull ups the fisrt week, max reps -1 for each set, 3 sets. Then, the same with normal pull ups. 2 or 3 times a week. Edit: I didn't try to improve that much my amount of pull ups since the last edit until now. One you can do a decent amount of pull ups (maybe 5 to 10), it may be useful to do 1 set of pull ups to failure every day/every other day, aside from your normal workouts. Of course, you should listen to your body and if your back or arms hurt as hell, just don't do it that day. I recovered my PB (12) in just a week with this technique. If you have some weak areas (for example, forearms) you can do also an extra set to failure of isolation for that muscle group (for example, I do one dead hang max per day)
So every block the inverted row pull ups reset? For example in testing day u did 10 but then at the end if the block u did 15, do u use 15 on the next bkock
Obi Wan Kenobi I think you need retest every block.For example:if you do 15 at the end (block 1) but you need retest at the next day1(block 2) maybe you can do 20reps or more on block 2 testing day.
46yr old 230lb guy here, strong but never done a pull up in my life. Followed the program and got two at end! Repeating it again to progress further, thanks Jeff.
Hey Jeff - just wanted to share a success story - on Day 22, i did 3 pullups after being at zero before i started the program - frankly i was “O” for life until NOW!!! i still somewhat couldnt believe last night as i went to bed, so this morning (day 23), i woke up early and went down to my basement to try again just to make sure i didnt dream it, LOL - and I did 3 PULLUPS again. Thanks so much for this program - i had tried about 8 different programs before and failed miserably. Now I have a goal to give myself a christmas present of 10 quality pullups on Dec 25th - i am going to take just a couple days off and start the program over again with a weighted vest this time - i’ll keep doing REAL PULLUPS in between. For everyone out there who cant do any pullups, this DOES work - and its FREE - give it the 22 days and stick to it - if I can do it at 53 years old @ 240lbs with super long arms, then anyone can do it - good luck - and ill be back with updates on pursuit of my christmas day goal.
I am 44 years old, 6'1", 226 lbs (40 lbs overweight). I could not do a single pull-up and I executed this workout (with a few rest days and took off on Thanksgiving). On day 28, I tested and knocked out 3 pull-ups. Moving on to EMOMs now. Thanks for the gouge, Jeff!
That is impressive! Were you cutting calories, too? As a senior woman who dieted/binged my way up to low obesity in middle age, then slowly changed diet to lose 45 lbs. over a couple of years, I am convinced that women should start with a resistance and low aerobic program for a few months before they think of cutting calories. So many women are just not fit enough to take advantage of the body, recomposition Ing potential if they have an exercised body ready for the changes. Unfortunately, by the time, so many of them, take any action at all, they feel such body hatred, that they just want that weight off, but they do understand what they are up against.
Man I am almost your height and 10kg less. I am 14 days in the program and Im nowhere near a full pullup. I am doing half pullups while being assisted with resistance bands.
Guys, it does work! It's been more than a year since I've been going to gym and I was never able to do a single pull up...well, I couldn't even lift myself a few inches... I never thought I would be able to do pull ups until I saw Jeff's video and I started this plan. Today was the final day and I did 2 pull ups! It's something I never imagined I'd ever do. Thank you Jeff for your amazing videos and guys, give it a try, it really works!
this morning i finished day 8 of this program. this evening, about ten minutes ago, i did my first pull up *ever* at the age of 28. i'm sure my form is trash, but i have a starting point now. thank you!
First pullups of my life today! Managed 2, but noticed later that because of the uncertainty and lack of confidence, the form was very inefficient, weak grip and loose core and legs. Hoping to improve up to 3, but the promise was absolutely fulfilled.
As a 55 year old that only started getting back into training last February, I was unable to do a single pullup at the start of this challenge (and in truth, don't think i was ever able to do one). At the completion of the challenge, I have doubled my hang time from 50 seconds on first test day to 1 minute 40 seconds at the final test. And, whilst not meeting the 5 pullup challenge, I did split the difference in Jeff saying you would/should get a minimum of 3 by doing 4 pullups for the first time ever. It was difficult to do them, but now I have started, I can focus on form and consistency to slowly grow my count from here. Thank you so much Jeff. Your programs are greatly appreciated.
Can't thank you enough for this video. I more than doubled my pull-ups. I'm a 59 yr old female and my upper arms are looking so much firmer! Really, really hard area to firm. A million 'thank you's' Jeff!
I started this program on Jan 1, only finished today after being derailed by a Covid diagnosis and taking a week off before starting over again. I successfully added 20 seconds to my deadhang AND went from a max of 2 pull-ups to 4. Thanks Jeff!
Block One: Day 0: 10 seconds of dead arm hang and 11 inverted rows, with laying, rests in-between Day 1: Did 2x15 Inverted rows and 2x10 Chair Assisted pull-ups. Chair Assisted pull-ups weren't that much of a challenge but Inverted rows were a problem Day: 2 Did 2x17 Inverted rows 2x16 and 5x3 eccentric pullups. Day: 3 10 seconds of hallow rocks and 17x2 inverted rows Block Two: Day 0: 30 seconds of dead arm hang, +20 seconds POGCHAMP, and 13 inverted rows, this time I didn't take breaks, couldn't ask for more during block one. Day 1: Supported pull-ups 2x8 and 1x18 Day 2: 8 Eccentric pullups, 1x20 inverted rows Day 3: 29 seconds of hollow rock, 1x21 Block Three: Day 0: 41 seconds of dead arm hang and 15 inverted rows, that's pretty pog at this pace I'll reach 60 seconds of dead arm hang and 20 inverted rows in the final results, that's really good. Day 1: 21 inverted rows and 8 assisted pull ups didn't really feel full after this one Day 2: 23 inverted rows and 8 eccentric pullups this one was actually filling Day 3: 45 seconds of hollow rock and 24 inverted rows, they were getting easy, or it's just I didn't use my biceps before it (At this block I could get to half-pullups) Block Four: Day 0: 54 seconds of dead arm hang and 18 inverted rows, they were really getting easier, and I just realized it. It should put me at 22 inverted rows at the end of the challenge, and I'll be trying my best to get 1 minute and half of dead arm hang Day 1: I did 9 half-pullups and 26 inverted rows they were decently hard. Day:2 doing my reps as usual, but this time i could hold an eccentric pullup for longer Day: 3 1 minute hollow rock and the usual inverted rows Block 5: Day: 0 1:15 dead arm hang and 21 inverted rows, more than I expected. Day 1: Usual reps Day 2: Could hold eccentric pullups for way longer than before and for more reps, I can feel myself getting stronger, and the usual inverted rows Day 3: Usual hollow rocks and inverted rows -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Well I didn't manage to do a pullup within 22 days but I've had a low starting point, so I'm gonna resume the challenge and hope to do 1 pullup after it Block one: Day 0: 23 inverted rows and 45 seconds dead arm hang, score 30 secs lower but what to expect after a 2 week break
@@operationhelpers3267 i need to start this plan because i am preparing for milatry test previous year i got rejected from army , and i am strugling from 1 year to do but still cant do , now i jion gym , and i am starting thease progress from tomorrow
Its just my 5th day and I can see a difference. Dead hand increased from 50s to 1m15s. Inverted rows doubled from 7-14 and am even able to do 10 pushups(4-5 initially). Great routine, will benefit everyone who follows sincerely
Imagine Jeff telling his kids that he's going on a vacation only for his kids to find out he uploaded a new video called " SUPER SET FACEPULLS IN 22 DAYS * JESSE ALMOST DIES * "
Thank you Jeff! I was able to do 3, quality pull ups with good form! I took about 5-10 seconds in between each one, but this is amazing consider I've never been able to do a single pull up my entire life! My dead hang time also went from 30 s to 50 s! You've helped me begin my fitness journey thru the pandemic, and I can't thank you enough for what you're doing for so many people around the world.
I’m into my last cycle, I’m 64 years old and I hadn’t done a pull-up in 7-8 years; I was really doubting if I’d ever do another one, and couldn’t get progress using the pull-up assist machine in the gym. Well, I’m up to three pull-ups with five days to go on the 22! My back feels so much stronger with Jeff’s workouts, and my biceps are really toughening up (that is why gymnasts have badass biceps). I highly recommend this workout 😎🍾
This is my experience: I train 4 days per week doing Upper/Lower Split. When I started I was not able to do any pull-up. So, I decided to do this program/challenge. During the 22 days I didn't do any back exercises (avoiding fatigue). My results: IR DH HR Block 1 16 35 35 Block 2 21 45 60 Block 3 24 50 75 Block 4 27 55 90 Block 5 31 45 90 Final Dead arm Hang time: 70 seconds Final Day: 3 pull-ups Note: When you are doing the "Squat to Bar" try yo pull yourself up only using your arms and back. Try to minimize the assist from your legs
holy shit, it fucking works. I'm 20 yr female 120lb who never been able to do a pull-up. I went from 0 to 2 in. Got it in 3 weeks. Granted, I had done some negatives prior to doing this program, but still. I can't believe it works. Thank you, good sir.
I tried this routine for 22days and I'm still struggling so I continued this routine and on my 40th day I just gave up without achieving any pull up. It did something though. I managed to bend my elbow into 90° (from 0° lol) and I definitely feel stronger. I'm a female and I just start working out 1yr ago, I know its not because I need to lose some more weight since I'm already underweight lol, but I'm just weak af. I need to build some upper body strength first and then I could try this routine once again! If you're a male or already pretty fit, I bet achieving your first pullup using this routine will be much much easier! I definitely recommend you to give this a try!!! Goodluck everyone❤️
hey watch out jeff's video "Can’t Do Pullups (REAL REASON WHY!) " if you haven't /watch?v=SfGNjYogpiE I think your issue may be your brachioradialis this is normal us women have a little bit of difficulty. It took me 8 months to do my first pull up but I'm pretty sure if I knew Jeff at the time it would've been faster :) also make sure to keep a protein rich diet (0.7 grams per pound is good) good luck!!
@@bbpoItergeist use resistance bands. I nvr followed this regime. B4 i was able to do 2 clean pulls aft 2 wks of daily 60 pulls with bands now i can do 7 clean without bands.
So I'm currently 80% of the way through this and while I can see a massive increase in my back muscles and already went from a 25s dead arm hang to a full 1min I really don't think I'm going to be able to do a clean pull-up at the end here. I only have 6 days left and I'm not even remotely close. Obviously I'm going to see it out till the end, but honestly I sincerely don't see how I'm going to go from barely being able to get a couple inches off the ground to executing a full pull-up from full arm extension. Oh well, we'll find out I guess. Even if I don't wind up being able to fully perform a clean pull-up the journey has really increased my strength and helped to grow my back muscles and improve my overall posture quite considerably so I don't consider it a loss, and it's probably a really great routine for any other newbs out there to perform strictly for the gains you'll get from it even if you still can't do a pull-up at the end. Update: Well here we are on day 22, and much to my surprise, I could actually do 1 pull-up! :D I'm SO hyped. I legit didn't think I was going to be able to, but as of today I can consistently do 1 in a row, lol. Really amazing to me that I hit this milestone because I've never been athletic in my entire life and now here at 46 I actually did something most people will go their entire lives without achieving. Wow, truly amazing. Super proud of myself. :)
Love your comment, especially as you did do 1 and I am really in the same boat. I’m getting definitions in my forearms I didn’t know were possible, the entire upper body is waking up but, like you say, I’m doubting I’ll do a full pull-up. But I’m going to stick with this program again if I don’t get 1 after 22 days. It’ll just have to be 44.
@@mikesrandomchannel TY. Yeah man just stick with it you might just surprise yourself like I did. IDK how those last few days made the difference, but somehow they did. Jeff really knows his shit, lol.
19 , 6 foot 5 inch , 77 kg Watched this video 2 months ago and got a pull up bar installed First 22 workout days didn't get me to do a pull up My diet was sloppy too. Tried 22 days workout again. In Day 16 was able to do 1 pull up . Day 22 able to do 3 pull ups .. Don't lose hope. This works 110%
@@Jonathan-jp4zz hey that's great , full rep and good nutrition is vital... hey I thought I couldn't do it , you can do it too .. the result is so satisfying 😌
Today is test day for my 5th block! Oh my, my hands hurt so bad, even my fingers hurt hahaha The eccentric pull up was the most difficult part so far. I lacked the strength and confidence to take my feet off the chair, on block one and 2 it would take me 5 minutes to do a single rep. Now I can do them on sets of 3 \o/ Here are my numbers so far: Rows | Hang | Rock block 1: 10 | 29s | 35s block 2: 12 | 40s | 49s block 3: 16 | 47s | 60s block 4: 20 | 51s | 83s block 5: 25 | 60s | n/a I am aiming to get one pull up on day 22. We can do it people!
Chair pull ups on day 18 were surprisingly ok to do. Almost tried to do a pull up directly, but I didn't wanna spoil the end. I am doing inverted rows 10 at a time, don't know if I can increase the max rep number.
Never been able to do a pull-up, am 37 years old. Followed this program, and developed some sort of tear on my left side after 10-12 days. Had to do other exercises that didnt affect the core as much, like down pull etc. Tried after 21 days, and didnt manage. Continued to do the exercises off and on the next month, as well as using rubber bands to do 3x6 assisted reps. Then, after two months, I tried again and managed 2 pull-ups. Really happy about it, and that I didnt just give up
I can't count how many times I do a specific work out and later I see Jeff uploaded a video on what I was just doing. Wtf Jeff? Dude IS psychic. I think he practices the dark arts.
I really appreciate the tone and attitude of these videos. They're sensible, encouraging and supportive. I'm going to try to do this 22 days with my son.
Happy that you're staying away from all the athleanx negativity videos being put out by other youtubers wanting to latch on to you for fame. Just keep putting out videos with integrity, Jeff, we'll never go away
Thanks so much Jeff! Your plan totally worked!!!! I did take a day off btwn blocks bc I was doing other workouts and trail running but totally did it!!! Thank you for all your help 💪 Rows Hang Time Block 1 17 1 min 10 sec Block 2 20 1 min 15 sec Block 3 24 1 min 5 sec Block 4 26 1 min 15 sec Block 5 28 1 min 17 sec Max Dead arm hang: 1 min 45 sec Max Pullups: 2 😀
Maybe I'm humor-challenged, but my immediate response to this video is a huge THANK YOU! I was one of the many people who commented that I can't do a pull-up. I've never done one in my life. But I always come in first in my age group when I run an ultamarathon. The program he's outlined here looks brilliant. And I believe that 22 days from now I'll be able to do 3 to 5 pull-ups. To me this is a big deal. So, thanks!
Good luck, I got a client to go from 1 pullup to 3 having him do literally 1 set of 2 negative pullups a day. If his only focus was pullups instead of fullbody development, i wouldve got him to 8 as a minimum in 2 weeks, im sure of it. I got my bro from 12 pushups to 27 in 2 weeks which he only stuck to for 1 week. If you ever need support, feel free to hit me up 👍🏼 my insta is: @less.is.more_fitness
HOW TO BE SAVED (How to KNOW you are saved and not just hope you are THE BAD NEWS All men have sinned and are in need of a Savior (Rom 3:23 "For all have sinned, and come short of the glory of God" ; Rev 21:8 "But the fearful, and unbelieving, and the abominable, and murderers, and whoremongers, and sorcerers, and idolaters, and all LIARS, shall have their part in the lake which burneth with fire and brimstone: which is the second death. No man can come to God by his own good works and righteousness. (Isaiah 64:6 "But we are all as an unclean thing, and all our righteousnesses are as filthy rags;" THE GOOD NEWS 1 Timothy 1:15 tells us "This is a faithful saying, and worthy of all acceptation, that Christ Jesus came into the world to save sinners." How does Jesus save a sinner? From the beginning of the bible to the end, God has only forgiven sins through a BLOOD SACRIFICE, because he is a Holy God he can't forgive sins any other way, Heb 9:22 tells us, "...without shedding of blood is no remission." when Adam sinned, God had to kill a lamb in Adam's place as a substitue, In the Law of Moses, a Blood Sacrifice was demanded for the forgiviness of sins. Jesus came to die for the sins of the whole world, he came to be OUR Blood Sacrifice, OUR substittue, he came to bear OUR sins on the cross, in OUR place. John 1:29 "...Behold the Lamb of God, which taketh away the sin of the world." What must you do to be saved? YOU MUST REPENT; You must change from unbelief to belief. admit you are guilty, that you cannot do anything to save or help save yourself, and that you need Jesus Christ as your savior. Titus 3:5 "Not by works of righteousness which we have done. but according to his mercy he saved us," Romans 3:28 "Therefore we conclude that a man is justified by faith without the deeds of the law." Romans 4:5 "But to him that worketh not, but believeth on him that justifieth the ungodly, his faith is counted for righteousness." YOU MUST TRUST; placing your complete faith in what Jesus Christ already did to save you; John 1:12 "But as many as received him, to them gave he power to become the sons of God, even to them that believe on his name:." Salvation comes by believing in WHAT Jesus did for you, 1 Cor. 15:1-4 tells us "Moreover, brethren, I declare unto you the GOSPEL which I preached unto you, which also ye have received, and wherein ye stand; 2 By which also ye are SAVED, if ye keep in memory what I preached unto you, unless ye have believed in vain. 3 For I delivered unto you first of all that which I also received, HOW that Christ died for OUR SINS according to the scriptures; 4 And that he was buried, and that he rose again the third day according to the scriptures:" All you have to do to be saved, and on your way to heaven is place your TRUST in the shed Blood of Jesus Christ and nothing else, as sufficient for your salvation, (Rom 3:25 "Whom God hath set forth to be a PROPITIATION through FAITH IN HIS BLOOD, to declare his righteousness for the remission of sins that are past, through the forbearance of God;") (Propitiation means the act of appeasing wrath, Jesus took your place on the cross.) Will you accept Jesus Christ as your savior by simple faith, simply trusting in his shed Blood for sufficient to save your soul from hell? The last sentence is all you must do to be saved, and that is FAITH, not works, TRUSTING in what someone else did for you is the only thing that is not a work. Please watch Robert Breaker's video titled "HOW TO GET SAVED" If you have received Jesus Christ, by faith in his Blood, you now have eternal life and on your way to heaven! I John 5:11 "And this is the record, that God hath given to us eternal life, and this life is in his Son." John 10:27-28 "My sheep hear my voice, and I know them, and they follow me: And I give unto them eternal life; and they shall never perish, neither shall any man pluck them out of my hand." If you got saved because of this message please let me know! You can copy and send this message to others!
Today was Day 11 for me. Doing this alongside AX1 with back TNT. Can already do a few in one set despite extremely sore forearms. My mind is blown. Thank you, Jeff.
I tried this and it ACTUALLY WORKED! No joke. I did the 22 days, but with rest days in between so it took closer to 30 days, and by the end of it, I went from 0 to 1 pull up! The main tip I can give you all is to really push to the max for best results. I also did a few banded pull ups every second day of the program. Seriously though, if you want to get a pull up, do this!! Thank you Jeff!
Sharing for the females out here. I’m athletic and can do a variety of exercises well but I always had to do a couple ugly kicks to get even 1 pull up. After this program and I can get myself up to where the bar is at nose height. Not quite a pull-up, but considering I always have struggled to get out of the starting position I think it’s an amazing feat. I increased from a 60s hang to a 90s hang. I’ll probably keep doing a variation of this for a few more weeks to get my strict pull-up.
My results, first time out: TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks Block 1 15 63 70 Block 2 18 72 100 Block 3 20 82 114 Block 4 20 100 106 Block 5 22 102 112 Day 21, Final test 1 New max dead arm hang time: 88 (left fingers slipped, just couldn't grip) Day 22, Final test 2 New max pull-ups in one set: 3 reps. I had a shoulder injury in 2016 (type 2 separated shoulder), so prior to these 22 days, I would favour my stronger shoulder (i.e. lift one side and then the other). I am now lifting more evenly. I plan to run through these 22 days again, to focus on the basics and technique, and move on from there. I'll post my next set of results as well. Keen to see how others get on too.
My results, second time around: TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks Block 1 18 80 91 Block 2 20 60 108 Block 3 20 78 106 Block 4 24 82 108 Block 5 26 82 124 Day 21, Final test 1 New max dead arm hang time: 82 (left fingers again - seem to be my limiting factor, plus my pullup bar foam handle came off, so its tape now - new pull up bar on 'wanted list') Day 22, Final test 2 New max pull-ups in one set: 4 reps. My left shoulder and left fingers feel like limiting factors. I have now got some resistance bands, so plan to do more pull ups using those and work on eccentric lowers, to try and get the technique bang on and work both shoulders evenly. I'm also doing some TRX work, advised by physio, to increase shoulder mobility. So, I've gone from 1 to 4 using this plan. I'd loved it to have been more, but its progress all the same.
Third time around: TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks Block 1 22 90 128 Block 2 25 95 142 Block 3 28 86 151 Block 4 30 100 141 Block 5 32 89 143 Day 21, Final test 1 New max dead arm hang time: 90 Day 22, Final test 2 New max pull-ups in one set: 5 reps. So, I had to do this programme 3 times to get to 5 pull ups. And I had to take some days off here and there as I felt knackered. However, I have gone from 1-2 pull-ups to 5, and the 5 are technically a lot better than the original 1-2. I still feel like my separated shoulder is an issue, but significantly less than it was. I am also doing physio 'YTWs' using gym rings and a few other 'stretches' to work on my shoulder mobility. Next for me is to work on increasing strength in my back. Anyway, progress for a 50 year old who weighs around 180lbs/13 stone.
I did it! I modified it for a 65/m. I added a shoulders day, 2 rest days a week and spread it out over 5 weeks. But I did 3 pull ups at the end (plus rest pause 1+1 more just to make sure I wasn't hallucinating ). I went from 0-3 in 31 days. My first pull up in 65 years
. I had in my goals for the last few years , to do 5 pull-ups in a row. I couldn’t do a single pullup.until now. Went through this 22 day challenge and I did 5 in a row.. This really works. Just go wiht the program. It doesn’t take more than 5 minutes every day. You owe it to yourself !!
I think it work for those who already had strength and muscular back. Who lift heavy in rows etc. For a newbie especially my self one year of training starting from novice who never played any sport it increase dead hang but unable to do pullup
pushup is easier than pullup. do 5x10 pushups 4 or five times a week, four is more realistic for you, do the most you can do strict form pushups even if its one rep, then continue knees till u finish ten. if you can't do strict form pushup then just do knee pushups that are strict form till u complete the ten, rest can be like two minutes its no problem, you will keep seeing progress until you start reaching big numbers like fourty which is what im on now
Started this today. Was only able to do 5 inverted rows and zero seconds of the hanging. But I’m going to keep pushing, even if the final result is just one pull up.
Been working out a year w/ this channel’s help. Went from 40lbs on the assisted pull up machine to doing 4x10’s with no assistance EASY. thank you for all the useful guidance throughout the process couldn’t have done it without this channel.
Thank you! This program was nothing short of miraculous. I went from zero pull-ups to 3. And I can continue doing reps of 3 now with rest between. On the final test day I had improved from zero to 1. But over the following six days, I kept doing at least one a day and some assisted pull-ups. Today, I hit the 3. All the way over the bar and I think Jeff might even approve of my form. I’m most grateful!
Didn’t finished the whole 23 days , but I regularly did active hangs , negative pull-ups and Australian pull ups for 3 days a week , for 2 months , now can do 3 pull-ups , thanks for the help Jeff
I am 49 yo male, 234 pounds, 5.8 ft Doing 3 HIIT per week with kettlebells (45 pounds) and sandbag (50lbs) for about a year. At the start - 0 pullups. Test day 1: 8 inverted rows, 25-sec hang Test day 2: 12 inverted rows, 20-sec hang Test day 3: 14 inverted rows, 24-sec hang Test day 4: 15 inverted rows, 35-sec hang Test day 5: 17 inverted rows, 37-sec hang Final test: hang 45 sec, pull-ups 1 Worked for me. Thank you, Jeff
My aim in 2022 was to do a pull up. When I started I couldn't hang from the bar for 5 seconds. I was just watching RUclips videos, then in May 2022 I found this video. I started it at the beginning of May and got to block 3 and then I was away for a few days so stopped as you say to do it everyday. I then started again at the beginning of June and I could get my forehead to the bar for a nearly complete pull up. I tried some other stuff on and off. I got to 31st December and I was up to my nose. I was a little disappointed, but I didn't work at it consistently. I was off training to walk 40 miles in two days and doing my first 10K. So today, 17th February 2023 is my day 22 and I completed my first pullup. In fact did 1.75 pull ups had a couple of minutes rest and did another one. A victory that I didn't really notice until now is my bingo wings have nearly disappeared. Do you call them bingo wings in the US? Thank you.
I am 20 yr old women and haven't been able to do a pull-up since I was a kid. But I incorporated this program on top of a few other accessory workouts into my routine and I was able to do one yesterday! It took about a month of very consistent training to accomplish. Definitely recommend trying this out!
I like how Jeff always teaches and stays out of the drama while every youtuber is talking crap about him and hoping and praying that jeff makes a video about them back defending himself to mention their name so they can get subscribers jeff is spending his energy in what matters and teaching not wasting it and attacking dr.dolittle
Day 15, after 3 blocks and 3 resting days I finally did it, I actually did perform my first pull up yesterday however, I wasn't completely sure about my form.. So I decided to go out again and try it, I managed to do it perfectly by squeezing my core and contracting my squats, lifting my body up with my arms, after I pulled myself to the top of the bar; I kept my chin on top of it for afew seconds, and then went down through a nice controled descent.. Thank you very much Jeff❤
I haven’t done any of your programs officially, but I know for a fact my pull-up form has improved from watching your content. I appreciate the knowledge you share with us on a regular basis!
On my day 7, will update everyday Day 1: Testing Day IR:15 Dead Hang:30s Day 2: ACPU:8 IR:21 Day 3: NPU:8 IR:23 Day 4: HBR:30s IR:24 Block 2: Day 5: Testing Day Dead Hang: 50s (+20) IR:17 (+2, this time was with btr form) Day 6:CAPU:9 IR:24 Day 7: NPU: 9 IR:26 Day 8: HBR:30s (not very sure on how to do) IR: 28 (cld only do 15 till failure and then 5 followed by 6,2) so far still cant lift myself up from hanging position but i can lift myself from standing with bent 90degrees position Day 9: Testing Day IR:20 Dead Hang:50s (muscles were alr sore from basketball training) Day 10: CAPU:5-3-2 IR:15-8-5 Day 11: eccentric:10 IR: 17-13 Day 12: HBR:30s IR:20-13 Update: Day 13:Felt a little sore tdy so will have rest today Block 4: Testing Day 4 Day 13: Dead Hang: 1min 6sec Inverted rows: 25 Day 14: CAPU:8-5 IR:20-12-3 Day 15 NPU:8-5 IR:25-13 Day 16: HBR:33s IR:28-6-15 (pull up bar dropped when i attempted second time) Block 5: Testing day IR:37 (+12) Dead Hang:54s muscles were too fatigued from bball trng Day 18: CAPU:12-7 IR:20-10-12-10 Day 19: Rest Day 19: NPU: 12-5 IR:20-20-16 Day 20: HBR:55s IR:20-12-8-20 Day 21: Dead Hang: 90secs (+60 from day1) Pls give me some advice, till now i cant do a single pull up *IR-INVERTED ROWS CAPU-CHAIR ASSISTED PULL UP NPU-Negative pull up(eccentrics) HBR-Hollow Body Rocks*
FOCUS ON quality of repetition then NUMBERS THEN U WILL DEFINITELY BE ABLE TO DO PULL UPS 2 more weeks trying using minimum amount of chiar support it stops ur gains but really thanks for giving updates it is giving some more knowledge and remember u can get ur core strong even with crunches and lot more and try doing NPU for duration
It really worked for me! 54 yoa, 6’, 195. Did the 22 day program without fail and went from 0 to 5 strict pull ups. I’m pumped to finally be able to do some! Will bask in my success for a week or so and then try the program to get my count up to 10 or so.
I installed my first bar this weekend and tried for the first time in my life to do a pull up. I was able to do 1. Today I started this program: Day 1 (test): 16 IR / 36 sec DAH Day 5 (test): 19 IR / 32 sec DAH Day 9 (test): 20 IR / 46 sec DAH (I wore bandages because last time I felt like I was letting go from the bar for calluses pain, not from a lack of grip strength.) Day 13 (test): 22 IR / 43 sec DAH Day 17 (test): 24 IR / 49 sec DAH Day 21: DAH 42 sec Day 22, THE DAY: 3 pull ups I wanna try it again in a couple days because I changed up a couple of things and every time I walked near the bar did a pull up, a eccentric pull up or just a hang. But obviously it worked!
This is great Preparation for the time I fall over the edge of a sky rise roof during a fight and have to pull myself back up onto the roof and get my adversary in the back while he walks around unaware that I made it back up and foolishly gloats about his perceived victory.
This video really motivated me that I can do pullups! Been trying a couple months now to do pullups to no avail. I'm able to do 11 inverted rows and 1 minute and 5 second dead hangs and 0 pullups right now. I'm gonna come back in 22 days and hopefully i can achieve 5 pullups! Day 21: 1 Minute and 18 Second deadhang achieved! Day 2: I'm able to do 4 pullups. However, I can't do them starting from the deadhang position. Basically 4 pullups but not full ROM. Still, thank you for this! I'm gonna continue working on my pullups.
I see a lot of videos floating around with Jeff on lately, I never really click on them but the fact of the matter is, this guy knows what he’s talking about and all he really does is provide free information that will benefit you, not just now but long term👍👍👍👍👍much love
Had chronic fatigue for 9 years. Started the year only being able to do 1 pull-up. CFS seems to be abating so have hit the road running and doing some strength training. 7 months later I can do 8 pull-ups. It’s so good to be able to work out again.
This program really works. I started at 0 reps. Im hanging on the bar and i cannot even move my arms a little bit. After going through with this program i can now do 3.75reps. I still cannot do a perfect pullup wherein i need to reach my chin above the bar but i can go as high as my eye level for the 3 reps. Its still a great progress coming from 0 reps. While doing this program im also doing exercises daily. Block | Inverted | Hang | Rock 1 | 14 | 35s | 35s 2 | 21 | 38s | 61s 3 | 25 | 41s | 48s 4 | 30 | 43s | 60s 5 | 33 | 45s | 62s Day 21: Hang = 61 sec Day 22: Pullups = 3.75reps Looking forward to improve my pullups with another athlean-x pullup program 😁 Thank you so much Athlean-X
Finished the challenge with my girlfriend!!! First of all: unfortunately, she did not managed to do one single pull up after 22 days. I improved from 3-4 pull ups to 7 pull ups. On our first testing day, she could do 9 inverted rows and hang for 45 seconds on the bar. I managed 20 reps inverted rows and could hang 32 seconds. As you can see, not the worst results, maybe. Second and third testing days showed only slight improvements. Then some major improvements. On the last testing day we pushed the numbers. She could do 22 reps inverted rows and I got 30 reps. My gf had the most problems with the chair assistant pull ups because she just did not have the strength to pull herself up. It was probably more a squat than a pull up. If we would repeat the whole 22 days with the focus on getting the strength to the pull, maybe she will be able to do her first pull up ever. Anyway , it was a nice challenge and I believe it works for some people, for example me. Thanks, Jeff, keep the fire burning!
Thanks for the insight! That's what I feared. I'm a woman and I don't think I'll be able to do the full pull up. Maybe half of one realistically. But congratulations on your improvements!!
@@ailisfaleiro3963 Hey, well it was fun to do the challenge and it took us only about 5min per day. And we felt strong after the „workout“, it just gave us a good feeling. So yes, just give it a try. And the only thing you will need to know is: you‘ve challenged yourself everyday, what’s better than that?!
I’m honestly pretty healthy for teenager. But I’ve just always struggled with back strength and doing pullups, but I’m determined to get at least 1 by the end of this. Here we go. Day 1: I thought the inverted pullups would be a piece of cake, but they turned out to be pretty difficult and I cranked out 14 of them. I also got a 1:04 for the dead-arm hang. Not too bad of a start. Day 2: I think I had it in me to do more chair-assisted pullups, but I was able to get 7. I only got to 12 inverted pullups today before having to stop and go again. I felt like I had more in me today that I didn’t let out for some reason. Day 3: I did a couple more eccentric pullups than I had to, but I think I went down a little too fast for the first few, so it balances out. Again, I only got to 12 inverted pullups and I had to do 3 sets. Definitely was a little tougher today, which is hopefully a good thing. Day 4: I was a little unsure of how the hollow rocks worked and how the form should be, but I ended up with 35 seconds. I again had to do 3 sets and it does feel like it’s getting tougher. If I see some regression tomorrow, I’ll probably take a rest day. Day 5: The complete opposite of what I expected happened today and I made some massive gains. I got 20 inverted rows and 1:22 for the dead arm hang. My motivation is restored and I think I could even achieve a pullup before day 22! Day 6: I felt great again today and I did all the chair-assisted pullups without having to pause. I again had to do 3 sets of the inverted pullups, but I feel a lot better than a few days ago. Day 7: I forced myself to go as slow as possible with the eccentric pullups and I think it killed my arms. I got to 10 but it wasn’t easy. The inverted pullups were obviously a little tougher because of that, but I got it and I’m still going strong. Day 8: Still a little confused with the hollow rocks, but I did get 37 seconds this time. Progress? I had to do 4 separate sets this time, but I was stricter with my form and I was doing this all a lot earlier than I have been doing. Day 9: I’m actually doing this a day after I was supposed to since I was short on time yesterday and rushed through it without giving it much effort. I got 21 inverted rows and 1:24 for the dead arm hang. I pretty much just pushed myself to make some type of gain though and I hope to see better progress next block. Day 10: Everything that happened today was pretty much what I expected today. I felt it during the chair-assisted pullups and I had to stop at 19 inverted pullups and I had to do 3 different sets of inverted pullups to reach 29. I kind of expected a little more today. Day 11: I wasn’t feeling 100% today but I still found the effort to do this. Nothing too new happened today but when I randomly decided to attempt a pullup afterwards, I was able to get myself up higher than I ever had before. I’m really getting confident now. Day 12: I’m pretty sure I got the hollow rocks nailed down now and I got 58 seconds. It’s a big bump but I think I was making it harder on myself at first. The inverted pullups were a bit easier today to and I think I’ll see some big progress tomorrow. Day 13: I got to 25 inverted pullups today and a 1:35 dead-arm hang. I’m also measuring my progress by attempting a pullup and I’m getting higher everyday. Day 14: The chair-assisted pullups were pretty good but the real gain I made today was with the inverted pullups. I only had to do 2 sets of them to reach 35 and I’m very confident that I’ll be doing at least one pullup next week. Day 15: I’m honestly pretty happy with how the eccentric pullups went today as they were all pretty slow. I went back to having to do 3 sets of the inverted pullups to reach 38, but I’m not worried about anything too much right now. Day 16: I got 1:07 for the hollow rocks and I think the worries for that are gone now. The inverted pullups again had to require 3 sets to reach 40. I haven’t made much progress in getting as high up as I can for the pullup over the last few days. Day 17: I’m really impressed myself today and got 33 inverted pullups. But the dead-arm hang was just messy and I got 1:24, but I don’t think grip strength is a problem for me so one bad one can’t hurt. I’m going to need to see some major progress over these next few days if I really want to do a pullup. Day 18: Really pushed myself today as I need some big gains if I want to do a pull-up on day 22. The chair-assisted pullups were alright and I only took 2 sets to reach 46 inverted pullups. Day 19: Another day where not too much happened and I continued to push myself. The eccentric pullups went ok and I took 3 sets for the inverted pullups to reach 50. Still trying to be hopeful. Day 20: I went back down to 1:01 for the hollow rocks, but I think it was more about me losing my balance and not me having less strength. I had to 4 sets to reach 53 inverted pullups. Day 21: My dead-arm hang for today was 1:39, which is well over the 20 second increase that was expected. I’m hoping for a miracle tomorrow but I don’t think it’s realistic that I’ll be able to do one. Day 22: Unfortunately, exactly what I expected happened today and I wasn’t able to do a pullup. I’m proud that I was able to stick with this challenge even though I felt like giving up multiple times and I do believe I’m stronger than I was 22 days ago. I’m disappointed as I really thought this program could get me to do a pullup, but when I do look back, I guess I could’ve been better with things like the hollow rocks and dieting. I’m still confident that I’ll be able to do a pullup one day and I’ll come back here when it happens. Edit: I finally was able to complete one pullup today! I’ve started a new weight lifting routine, with some exercises based off the recommendations of this channel, and I’m already able to do a pullup after a couple of weeks doing this. This finally feels complete and I look forward to doing multiple pullups.
I just finished Day 12 so far and I'm beginning to feel some muscle definition on my lats and traps. Realistically as a woman, I'll most likely be able to do half or maybe a full pull up at best. It's better than nothing, but I'll update this to confirm. I struggle with eccentric pulls the most. I fly straight down lmao
Started this 5 days ago, will keep this comment updated (I'm a 16yr old female, weak af but weigh 102lbs so not much to pull lol) Block 1: Max inverted rows (on rings) = 12 Deadhang= 70s Hollow rocks= 60s Block 2: Max inverted rows= 15 Deadhang= 90s Hollow rocks= 75s Block 3: Max inverted rows= 19 Deadhang= 95s Hollow rocks= 85s Block 4: Max inverted rows= 22 Deadhang= 95s, no improvement :( Hollow rocks= 90s Block 5: Max inverted rows= 24 Deadhang= 85s Hollow rocks= 100s Day 21: Max deadhang= 120s omg! Maybe I was just having a bad day last time Day 22: I can almost do 1 pull up! Got my nose to the bar but not quite my chin 🤣 I decided to try a chin up as well as I couldn't do those either and managed to do 1, almost 2! So in conclusion I've definitely improved, even though I can't quite do a pull up yet I'll keep training as I can feel I'm almost there. I'd definitely recommend this challenge to anyone looking to improve pulling strength
This workout routine works like a charm. From a rather skinny dude with barely any upper body strength I was able to go from zero pull ups to two in a row unbroken; along with Jeff’s exercises, I’ve been also doing some extra ones for my lats, traps, as well as biceps in order gain some extra strength benefits. Button line is, if u stay consistent with Jeff’s pull-up workout and guide, I can guarantee u u will see amazing results.
Alright, I started this a couple of days ago with a measly 5 Inverted Rows 😬 Towards the end of the first block I can definitely feel my arms, back and sides, but the progression seems slow enough that I can go on. It's motivating to feel that something is happening in the body! Test Day 1: 5 IR - 40 DAH Test Day 2: 7 IR - 45 DAH
QUESTION (or idea for a future video): What training-related injuries have you accumulated over the years? Which of these have completely healed? Which are still present to a degree,and how do they affect your workouts?
I'm 56 years old, 5'10" 162lbs (I'm down from 200lbs 9 months ago) and I just did my first proper wide grip pull-up ever. On day 0 the best I could do was "fish flopping around hung from a line". It seemed impossible, it was like the earth was tied to my feet. When following the 22 day program It was rewarding to see my numbers quickly improve block by block. By block 4 I knew I was going to be able to do a pull-up by the end. On day 22 I was able to do 4 pull-ups. I'm super happy because that's something I can build on. Thank you
@@CodeNameCheese_ Got 5, now getting greedy (started the double your pull-up series). :-) Your Dad sounds awesome. It's a smaller and smaller percentage that can or do stay in shape as they age. Sounds like you have some good genes
I can FINALLY do a pull-up!! (now I can do 3!). Thank you for this awesome video, helped so much. It took me 2 months of consistency. I've never been able to do a single pull-up in my life and its always been a goal of mine!
I guarantee that you can do more than just increase the number of pullups you can do in 22 days. In fact, if you're looking to get bigger arms, I have a workout plan that I guarantee will give you results! - ruclips.net/video/6QgR6Tjle7g/видео.html
Hello, I started doing this, and I'm at block 2 now 🙂 Since I'm a beginner I don't know that much, but suddenly I was thinking. Do we need to do a warmup routine before doing this? And if so, which one do you advise?
W
Let the sun of lslam shine in your heart
Certificate I testify that there is no god but God and that Muhammad is the messenger of god
@@shortyken9 let the sun of lslam shine in your heart
I am 14 years old. For a long time l tried to do pull ups but I couldn't. And after 21 day of your program I finally succeeded to do 2 pull ups. Thank you.
That's awesome! I recently turned 15, I think I'm going to try this program instead of simply doing chair-assisted pull-ups, hopefully I'll improve faster. As of now I can only almost do a pull-up.
Update for a fellow 14 year old? Did it work?
@@RamseyMikati can I ask what's ur weight I am 15 as well
Nice I'm 14 too
Same man, i'm fourteen too
22 day:
Blocks:
-Testing day
-Non testing day x3
Days 1-4: Block1
Days 5-8: Block2
Days 9-12: Block3
Days 13-16: Block4
Days 17-20: Block5
Day 21: Final test 1
Day 22: Final test 2
Block:
Day 1:
- Inverted row (max to failure). Keep the number for future tests
- 2 minutes rest
-Dead arm hang (Max time). Keep the time for future tests
Day 2:
- Chair Assisted Pull Ups: 1/2 max inverted rows from test day 1.
- 2 minutes rest
- Inverted Rows: Test day 1 + 40%
Day 3:
- Eccentric Pull Ups: 1/2 max inverted rows from test day 1
- 2 minutes rest
- Inverted row: Test day 1 + 50%
Day 4:
- Hollow Rocks for time to failure. Keep the time for future tests
- 2 minutes rest
- Inverted row: Test day 1 + 60%
*-You can rest and continue then. Pause before reaching failure.*
Repeat this every block. Every block gives you a new max mark
You can take one rest day if you need it, but no more than that. It's designed to work in 22 days
Day 21: New max dead arm hang time (maybe 20 seconds more?)
Day 22: New max pull ups in 1 set (maybe from 0 to _3 to 5_ )
Update: I just finished day 22 today. In day 1 I was able to do 1 perfect Pull up. Today I'm able to do 1 perfect Pull up as well. I see no progress there. But my dead hang increased from 48 to 65 seconds, and my inverted row from 18 to 28.
Update 2: after 20 days (aprox) of the last edit, I am able to do 4-5 clean pull ups and 10 without locking my elbows. I started at 1, remember.
All I did in this 20 days was assisted pull ups the fisrt week, max reps -1 for each set, 3 sets. Then, the same with normal pull ups. 2 or 3 times a week.
Edit: I didn't try to improve that much my amount of pull ups since the last edit until now. One you can do a decent amount of pull ups (maybe 5 to 10), it may be useful to do 1 set of pull ups to failure every day/every other day, aside from your normal workouts. Of course, you should listen to your body and if your back or arms hurt as hell, just don't do it that day. I recovered my PB (12) in just a week with this technique.
If you have some weak areas (for example, forearms) you can do also an extra set to failure of isolation for that muscle group (for example, I do one dead hang max per day)
Thanks , you seriously deserve more likes and respect for this comment
Thank you
Thank you
So every block the inverted row pull ups reset? For example in testing day u did 10 but then at the end if the block u did 15, do u use 15 on the next bkock
Obi Wan Kenobi I think you need retest every block.For example:if you do 15 at the end (block 1) but you need retest at the next day1(block 2) maybe you can do 20reps or more on block 2 testing day.
46yr old 230lb guy here, strong but never done a pull up in my life. Followed the program and got two at end! Repeating it again to progress further, thanks Jeff.
Jeff's kids learned how to count by counting the muscles on Jeff's back
They can get to 2000
😂
He’s got muscles on his 💪
they aren’t done counting
RAKHI DAS that would work as a joke but he doesn’t have kids
I no longer have Mondays Tuesdays and Wednesdays on my calendar... I just have testing days and non testing days.
What a legend lol
ROFL, that's a good one man.
test days being the days you inject the test.
I screenshotted
L-O-L lol lol lolololol 😆😆 😆😆 😆😆 😆😆 😆😆 😆😆 😆😆 😆
Hey Jeff - just wanted to share a success story - on Day 22, i did 3 pullups after being at zero before i started the program - frankly i was “O” for life until NOW!!! i still somewhat couldnt believe last night as i went to bed, so this morning (day 23), i woke up early and went down to my basement to try again just to make sure i didnt dream it, LOL - and I did 3 PULLUPS again. Thanks so much for this program - i had tried about 8 different programs before and failed miserably. Now I have a goal to give myself a christmas present of 10 quality pullups on Dec 25th - i am going to take just a couple days off and start the program over again with a weighted vest this time - i’ll keep doing REAL PULLUPS in between. For everyone out there who cant do any pullups, this DOES work - and its FREE - give it the 22 days and stick to it - if I can do it at 53 years old @ 240lbs with super long arms, then anyone can do it - good luck - and ill be back with updates on pursuit of my christmas day goal.
Good luck boss
he also has a video to double your max pull ups in 22 days, I'd say try doing that instead of repeating this program. good luckk!!
That's a good goal, bro. Let's get it.
How much inverted rows you did the first day?
Abhay sharma 15
When Jeff turned 18, his parents moved out.
Haha
His parents affected his gains
And his biceps moved in
Because he lied about how much weight he could lift
Why is there a fly on my phone?
"Even Jessie knows that"
This broke me😂
me too lmao
It wasn't that funny, don't be a toady
@@Eduardedb anything becomes funny when the word "Jessie" is mentioned
Yes!! HAHAHAHAHHA
when you realise jessie gets paid to hear and learn these exercises before we all do 👍
I am 44 years old, 6'1", 226 lbs (40 lbs overweight). I could not do a single pull-up and I executed this workout (with a few rest days and took off on Thanksgiving). On day 28, I tested and knocked out 3 pull-ups. Moving on to EMOMs now. Thanks for the gouge, Jeff!
just do grease the groove....smh
That is impressive! Were you cutting calories, too? As a senior woman who dieted/binged my way up to low obesity in middle age, then slowly changed diet to lose 45 lbs. over a couple of years, I am convinced that women should start with a resistance and low aerobic program for a few months before they think of cutting calories. So many women are just not fit enough to take advantage of the body, recomposition Ing potential if they have an exercised body ready for the changes. Unfortunately, by the time, so many of them, take any action at all, they feel such body hatred, that they just want that weight off, but they do understand what they are up against.
@@homerdadon6363 just shut your mouth like a good dog
Love this.
Man I am almost your height and 10kg less. I am 14 days in the program and Im nowhere near a full pullup. I am doing half pullups while being assisted with resistance bands.
We need one for handstand pushups and pistol squats as well. These videos are very helpful
Yeah man .... we definitely need it
i dont think jeff can do handstand considering his background. but yes, i'd love to see one
@@kevin48269 he has done handstand push-ups in many of his videos
Hand stand and pistol squat😍😍😍😍
@@shrinidhidharao4482 Jeff has been doing wall assisted HSPU. It's not the real HSPU, which requires a great deal of balancing skill.
Jeff cut his own umbilical cord when he was born, and drove his mom home from the hospital.
Shoto Todoroki
Rhett&Link?
@@OnLee_Quality yep stolen
I remeber that from a different video
Jonah miller it’s from Rhett and Link rap battle
I cut my own umbilical cord with my razor sharp teeth, then I drove home while mom rode on in the back seat.
Guys, it does work!
It's been more than a year since I've been going to gym and I was never able to do a single pull up...well, I couldn't even lift myself a few inches...
I never thought I would be able to do pull ups until I saw Jeff's video and I started this plan.
Today was the final day and I did 2 pull ups! It's something I never imagined I'd ever do.
Thank you Jeff for your amazing videos and guys, give it a try, it really works!
@Eamon Cohen
I'm 5'10 and I weigh 80kgs
@@darkknight213 I have a question. Were you able to do even a single pull up till the 4 the block?
The fact the he could open every video with: “mah name's Jeff...”
Millions of subscribers on the regular... 🤷🏽♂️
He be sayin that to everyone as a habit
Would be so hot🔥LoL
And get 45k views in a one hour period
Like in 22 jump street?
this morning i finished day 8 of this program. this evening, about ten minutes ago, i did my first pull up *ever* at the age of 28. i'm sure my form is trash, but i have a starting point now. thank you!
Hey tree, and now dude? How are u and how many pull ups can you do now?
@@_PieceOfSheet_ the 2nd one killed him. rip
@@Frizzl3r rip tree😪
@@Frizzl3rhahaha
First pullups of my life today! Managed 2, but noticed later that because of the uncertainty and lack of confidence, the form was very inefficient, weak grip and loose core and legs. Hoping to improve up to 3, but the promise was absolutely fulfilled.
As a 55 year old that only started getting back into training last February, I was unable to do a single pullup at the start of this challenge (and in truth, don't think i was ever able to do one). At the completion of the challenge, I have doubled my hang time from 50 seconds on first test day to 1 minute 40 seconds at the final test. And, whilst not meeting the 5 pullup challenge, I did split the difference in Jeff saying you would/should get a minimum of 3 by doing 4 pullups for the first time ever. It was difficult to do them, but now I have started, I can focus on form and consistency to slowly grow my count from here. Thank you so much Jeff. Your programs are greatly appreciated.
Nice job Craig! 46 yr old here trying to do pull ups again after 10 years of not being able to.
@@genxer74 Good luck mate. Don't forget to post your success, which I am sure you will have.
Subtitles - “What’s up guys chef cavalier”
Deaf people - *Visible Confusion*
🤣🤣🤣🤣🤣
Wtf 😂😂
🤣🤣
well lad you can call him that innit cause he is cookin them muscles right
*Gordon Ramsay shudders*
Can't thank you enough for this video. I more than doubled my pull-ups. I'm a 59 yr old female and my upper arms are looking so much firmer! Really, really hard area to firm. A million 'thank you's' Jeff!
Way to go Linda!
Gud it doesn't work for me but good to know it work for you
Hassan Anwar How many could you do on the last day?
@@RamseyMikati you can say 0.7 because I cant go fully above (chin above the bar)
@@hassananwar7419 Oh, that's unfortunate, but it's great you tried, good luck in the future💪
I started this program on Jan 1, only finished today after being derailed by a Covid diagnosis and taking a week off before starting over again. I successfully added 20 seconds to my deadhang AND went from a max of 2 pull-ups to 4. Thanks Jeff!
Guys it’s the last day of block 2 and I just did 5 pull-ups!!!
Jeff’s lower back reminds me of when they make those fancy patterns in a cappuccino lol does anyone know what I’m talking about?
No mama
Haahaa I see it.
Accurate 😆
yeah, I see it too
Oh my god xD
Block One:
Day 0: 10 seconds of dead arm hang and 11 inverted rows, with laying, rests in-between
Day 1: Did 2x15 Inverted rows and 2x10 Chair Assisted pull-ups. Chair Assisted pull-ups weren't that much of a challenge but Inverted rows were a problem
Day: 2 Did 2x17 Inverted rows 2x16 and 5x3 eccentric pullups.
Day: 3 10 seconds of hallow rocks and 17x2 inverted rows
Block Two:
Day 0: 30 seconds of dead arm hang, +20 seconds POGCHAMP, and 13 inverted rows, this time I didn't take breaks, couldn't ask for more during block one.
Day 1: Supported pull-ups 2x8 and 1x18
Day 2: 8 Eccentric pullups, 1x20 inverted rows
Day 3: 29 seconds of hollow rock, 1x21
Block Three:
Day 0:
41 seconds of dead arm hang and 15 inverted rows, that's pretty pog at this pace I'll reach 60 seconds of dead arm hang and 20 inverted rows in the final results, that's really good.
Day 1: 21 inverted rows and 8 assisted pull ups didn't really feel full after this one
Day 2: 23 inverted rows and 8 eccentric pullups this one was actually filling
Day 3: 45 seconds of hollow rock and 24 inverted rows, they were getting easy, or it's just I didn't use my biceps before it
(At this block I could get to half-pullups)
Block Four:
Day 0: 54 seconds of dead arm hang and 18 inverted rows, they were really getting easier, and I just realized it. It should put me at 22 inverted rows at the end of the challenge, and I'll be trying my best to get 1 minute and half of dead arm hang
Day 1: I did 9 half-pullups and 26 inverted rows they were decently hard.
Day:2 doing my reps as usual, but this time i could hold an eccentric pullup for longer
Day: 3 1 minute hollow rock and the usual inverted rows
Block 5:
Day: 0 1:15 dead arm hang and 21 inverted rows, more than I expected.
Day 1: Usual reps
Day 2: Could hold eccentric pullups for way longer than before and for more reps, I can feel myself getting stronger, and the usual inverted rows
Day 3: Usual hollow rocks and inverted rows
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Well I didn't manage to do a pullup within 22 days but I've had a low starting point, so I'm gonna resume the challenge and hope to do 1 pullup after it
Block one:
Day 0: 23 inverted rows and 45 seconds dead arm hang, score 30 secs lower but what to expect after a 2 week break
Bro hi how are you. Did you unlock pullups??? After 3 years back ??
@@rayyaaan01 yes can do 9 atm and numbers going up steadily
@@rayyaaan01 doing the first one is the hardest then its easy to progress
@@operationhelpers3267 i need to start this plan because i am preparing for milatry test previous year i got rejected from army , and i am strugling from 1 year to do but still cant do , now i jion gym , and i am starting thease progress from tomorrow
Its just my 5th day and I can see a difference. Dead hand increased from 50s to 1m15s. Inverted rows doubled from 7-14 and am even able to do 10 pushups(4-5 initially). Great routine, will benefit everyone who follows sincerely
Jeff: decides to not say "what's up guys Jeff cavalier athlean x dot calm" for his next video
Everyone: *I can feel a disturbance in the force*
Something wrong there was undoubtedly
0:05 ?
@@peterparahuz7094 "for his *next* video"
"calm"
I went back to the start just to check, I was so worried!!!
Imagine Jeff telling his kids that he's going on a vacation only for his kids to find out he uploaded a new video called " SUPER SET FACEPULLS IN 22 DAYS * JESSE ALMOST DIES * "
And this is not vacation how?
Thank you Jeff! I was able to do 3, quality pull ups with good form! I took about 5-10 seconds in between each one, but this is amazing consider I've never been able to do a single pull up my entire life! My dead hang time also went from 30 s to 50 s! You've helped me begin my fitness journey thru the pandemic, and I can't thank you enough for what you're doing for so many people around the world.
Wow! Congratz man🔥
I’m into my last cycle, I’m 64 years old and I hadn’t done a pull-up in 7-8 years; I was really doubting if I’d ever do another one, and couldn’t get progress using the pull-up assist machine in the gym.
Well, I’m up to three pull-ups with five days to go on the 22! My back feels so much stronger with Jeff’s workouts, and my biceps are really toughening up (that is why gymnasts have badass biceps).
I highly recommend this workout 😎🍾
This is my experience:
I train 4 days per week doing Upper/Lower Split. When I started I was not able to do any pull-up. So, I decided to do this program/challenge. During the 22 days I didn't do any back exercises (avoiding fatigue).
My results:
IR DH HR
Block 1 16 35 35
Block 2 21 45 60
Block 3 24 50 75
Block 4 27 55 90
Block 5 31 45 90
Final Dead arm Hang time: 70 seconds
Final Day: 3 pull-ups
Note: When you are doing the "Squat to Bar" try yo pull yourself up only using your arms and back. Try to minimize the assist from your legs
What do u mean block?
holy shit, it fucking works. I'm 20 yr female 120lb who never been able to do a pull-up. I went from 0 to 2 in. Got it in 3 weeks. Granted, I had done some negatives prior to doing this program, but still. I can't believe it works. Thank you, good sir.
Thank you, that has built confidence for me as a 46 year old female.
“Even Jesse knows that math” 😂😂😂
That cracks me up 😂
Testing day 1: 15 inverted rows, 30sec hang
Testing day 2: 18, 37sec
Lmao day 3?
I tried this routine for 22days and I'm still struggling so I continued this routine and on my 40th day I just gave up without achieving any pull up. It did something though. I managed to bend my elbow into 90° (from 0° lol) and I definitely feel stronger. I'm a female and I just start working out 1yr ago, I know its not because I need to lose some more weight since I'm already underweight lol, but I'm just weak af. I need to build some upper body strength first and then I could try this routine once again! If you're a male or already pretty fit, I bet achieving your first pullup using this routine will be much much easier! I definitely recommend you to give this a try!!! Goodluck everyone❤️
Keep going!! All the best :))
hey watch out jeff's video "Can’t Do Pullups (REAL REASON WHY!)
" if you haven't
/watch?v=SfGNjYogpiE
I think your issue may be your brachioradialis
this is normal us women have a little bit of difficulty. It took me 8 months to do my first pull up but I'm pretty sure if I knew Jeff at the time it would've been faster :) also make sure to keep a protein rich diet (0.7 grams per pound is good)
good luck!!
@@deiaraki can you do any? I can barely do 1 but ima start this test today
@@bbpoItergeist use resistance bands. I nvr followed this regime. B4 i was able to do 2 clean pulls aft 2 wks of daily 60 pulls with bands now i can do 7 clean without bands.
hope you still at it, being lite is an advantage if you can get yourself to eat a little more to facilitate your gains
Everyone who sees this I hope you all have a brilliant day and achieve your goals
You too bro!
You too fam!!
You too you beast
Ok simp
Anyone who falls for this crap needs to spend less time exercising their muscles and more time exercising their brain.
But I can’t even look at a pull up bar anymore. What should I do Jeff?
Jeff: Face pulls, eyeball overload👀
31r3 lame
the O. Zarad take it easy Borat
So I'm currently 80% of the way through this and while I can see a massive increase in my back muscles and already went from a 25s dead arm hang to a full 1min I really don't think I'm going to be able to do a clean pull-up at the end here. I only have 6 days left and I'm not even remotely close. Obviously I'm going to see it out till the end, but honestly I sincerely don't see how I'm going to go from barely being able to get a couple inches off the ground to executing a full pull-up from full arm extension. Oh well, we'll find out I guess.
Even if I don't wind up being able to fully perform a clean pull-up the journey has really increased my strength and helped to grow my back muscles and improve my overall posture quite considerably so I don't consider it a loss, and it's probably a really great routine for any other newbs out there to perform strictly for the gains you'll get from it even if you still can't do a pull-up at the end.
Update: Well here we are on day 22, and much to my surprise, I could actually do 1 pull-up! :D
I'm SO hyped. I legit didn't think I was going to be able to, but as of today I can consistently do 1 in a row, lol. Really amazing to me that I hit this milestone because I've never been athletic in my entire life and now here at 46 I actually did something most people will go their entire lives without achieving. Wow, truly amazing. Super proud of myself. :)
Love your comment, especially as you did do 1 and I am really in the same boat. I’m getting definitions in my forearms I didn’t know were possible, the entire upper body is waking up but, like you say, I’m doubting I’ll do a full pull-up. But I’m going to stick with this program again if I don’t get 1 after 22 days. It’ll just have to be 44.
@@mikesrandomchannel TY. Yeah man just stick with it you might just surprise yourself like I did. IDK how those last few days made the difference, but somehow they did. Jeff really knows his shit, lol.
Man thanks for the update it rlly motivates all of us
19 , 6 foot 5 inch , 77 kg
Watched this video 2 months ago and got a pull up bar installed
First 22 workout days didn't get me to do a pull up
My diet was sloppy too.
Tried 22 days workout again.
In Day 16 was able to do 1 pull up .
Day 22 able to do 3 pull ups ..
Don't lose hope. This works 110%
@@Jonathan-jp4zz a set of these exercises . Record them . And next day try to do more than last day .. now I can do about 4 in a good day
@@Jonathan-jp4zz hey that's great , full rep and good nutrition is vital... hey I thought I couldn't do it , you can do it too .. the result is so satisfying 😌
How's it going?
@@cristianabraham384 took a long ass break from working out , planning to start it over my max is 5
@@avinashvarghese1027 are you slenderman man? 😳
I was able to do 15 pullups few years back, Now i weigh 130kg and cant do a sigle one, I AM STARTING THIS TODAY WISH ME LUCK !
How is it going?
Hows it
Looser
@@upsidedownshield5408 bruh youre disgusting
@@upsidedownshield5408 You cant even spell loser correctly
Today is test day for my 5th block! Oh my, my hands hurt so bad, even my fingers hurt hahaha
The eccentric pull up was the most difficult part so far. I lacked the strength and confidence to take my feet off the chair, on block one and 2 it would take me 5 minutes to do a single rep. Now I can do them on sets of 3 \o/
Here are my numbers so far:
Rows | Hang | Rock
block 1: 10 | 29s | 35s
block 2: 12 | 40s | 49s
block 3: 16 | 47s | 60s
block 4: 20 | 51s | 83s
block 5: 25 | 60s | n/a
I am aiming to get one pull up on day 22. We can do it people!
Updates!
Chair pull ups on day 18 were surprisingly ok to do. Almost tried to do a pull up directly, but I didn't wanna spoil the end. I am doing inverted rows 10 at a time, don't know if I can increase the max rep number.
Managed to do 4 eccentric pull ups in a row on day 19. My hands give up prior to my arms. I wonder if it would be easier if the bar a soft cover...
You'll get it for sure! Thks for the updates
@@1Sacfi Thank you so much for your support! Tomorrow is the day! I am so excited =D
Never been able to do a pull-up, am 37 years old. Followed this program, and developed some sort of tear on my left side after 10-12 days. Had to do other exercises that didnt affect the core as much, like down pull etc. Tried after 21 days, and didnt manage. Continued to do the exercises off and on the next month, as well as using rubber bands to do 3x6 assisted reps. Then, after two months, I tried again and managed 2 pull-ups. Really happy about it, and that I didnt just give up
Very nice. I hope you still continue after seven months.
Wtf I just started doing pull-ups today, Jeff is scary...
I can't count how many times I do a specific work out and later I see Jeff uploaded a video on what I was just doing. Wtf Jeff? Dude IS psychic. I think he practices the dark arts.
@@ryanalexander6943 It's your FBI agent
69th like haha funny number
You should instead appreciate Jeff.
I really appreciate the tone and attitude of these videos. They're sensible, encouraging and supportive. I'm going to try to do this 22 days with my son.
"Monkey fuck it" 🤣🤣🤣... that's getting added to my dictionary of terminology.
Happy that you're staying away from all the athleanx negativity videos being put out by other youtubers wanting to latch on to you for fame. Just keep putting out videos with integrity, Jeff, we'll never go away
Thanks so much Jeff! Your plan totally worked!!!! I did take a day off btwn blocks bc I was doing other workouts and trail running but totally did it!!! Thank you for all your help 💪
Rows Hang Time
Block 1 17 1 min 10 sec
Block 2 20 1 min 15 sec
Block 3 24 1 min 5 sec
Block 4 26 1 min 15 sec
Block 5 28 1 min 17 sec
Max Dead arm hang: 1 min 45 sec
Max Pullups: 2 😀
These tables of results are sooo useful - thank you!
HOW TO GET A GIRLFRIEND IN 22 DAYS. BRUH I NEED THAT 😄
follower by how your love life is ruining your gains
Me too
Work on yourself. Chase success and they will chase you
@@rohann2833 sure fire way to find a bitch
Ask out 10 girls a day (in person)
Maybe I'm humor-challenged, but my immediate response to this video is a huge THANK YOU! I was one of the many people who commented that I can't do a pull-up. I've never done one in my life. But I always come in first in my age group when I run an ultamarathon. The program he's outlined here looks brilliant. And I believe that 22 days from now I'll be able to do 3 to 5 pull-ups. To me this is a big deal. So, thanks!
I'd like to recommend for you to include scapular pull-ups too. They'll make you stronger at the hardest part and will work your lower traps.
Edit the comment when you are finished and say how many you can do!
So how did it go? Starting it today myself
@@CleymanYT How did yours go? You started 3+ weeks ago so I assume you finished it.
and the results are????
Today was day 22 and I went from 0 to 4 pull ups today. Thank you!
I can do 5 pullups comfortably. Gonna use this workout to increase my pullups to a comfortable 10.
Try the other video Double Your Max Pullups in 22 Days!
Have you guys tried the Russian pull up technique? I’m currently on 7-6-5-4-3 pull-ups, I’m going until I get to the 10
This for 0 reps.. if you can do 5, then definitely do the other video
Good luck, I got a client to go from 1 pullup to 3 having him do literally 1 set of 2 negative pullups a day. If his only focus was pullups instead of fullbody development, i wouldve got him to 8 as a minimum in 2 weeks, im sure of it. I got my bro from 12 pushups to 27 in 2 weeks which he only stuck to for 1 week. If you ever need support, feel free to hit me up 👍🏼 my insta is: @less.is.more_fitness
HOW TO BE SAVED (How to KNOW you are saved and not just hope you are
THE BAD NEWS
All men have sinned and are in need of a Savior (Rom 3:23 "For all have sinned, and come short of the glory of God" ; Rev 21:8 "But the fearful, and unbelieving, and the abominable, and murderers, and whoremongers, and sorcerers, and idolaters, and all LIARS, shall have their part in the lake which burneth with fire and brimstone: which is the second death.
No man can come to God by his own good works and righteousness. (Isaiah 64:6 "But we are all as an unclean thing, and all our righteousnesses are as filthy rags;" THE GOOD NEWS
1 Timothy 1:15 tells us "This is a faithful saying, and worthy of all acceptation, that Christ Jesus came into the world to save sinners."
How does Jesus save a sinner?
From the beginning of the bible to the end, God has only forgiven sins through a BLOOD SACRIFICE, because he is a Holy God he can't forgive sins any other way, Heb 9:22 tells us, "...without shedding of blood is no remission." when Adam sinned, God had to kill a lamb in Adam's place as a substitue, In the Law of Moses, a Blood Sacrifice was demanded for the forgiviness of sins.
Jesus came to die for the sins of the whole world, he came to be OUR Blood Sacrifice, OUR substittue, he came to bear OUR sins on the cross, in OUR place. John 1:29 "...Behold the Lamb of God, which taketh away the sin of the world."
What must you do to be saved?
YOU MUST REPENT; You must change from unbelief to belief.
admit you are guilty, that you cannot do anything to save or help save yourself, and that you need Jesus Christ as your savior.
Titus 3:5 "Not by works of righteousness which we have done. but according to his mercy he saved us,"
Romans 3:28 "Therefore we conclude that a man is justified by faith without the deeds of the law."
Romans 4:5 "But to him that worketh not, but believeth on him that justifieth the ungodly, his faith is counted for righteousness."
YOU MUST TRUST; placing your complete faith in what Jesus Christ already did to save you;
John 1:12 "But as many as received him, to them gave he power to become the sons of God, even to them that believe on his name:."
Salvation comes by believing in WHAT Jesus did for you, 1 Cor. 15:1-4 tells us "Moreover, brethren, I declare unto you the GOSPEL which I preached unto you, which also ye have received, and wherein ye stand;
2 By which also ye are SAVED, if ye keep in memory what I preached unto you, unless ye have believed in vain.
3 For I delivered unto you first of all that which I also received, HOW that Christ died for OUR SINS according to the scriptures;
4 And that he was buried, and that he rose again the third day according to the scriptures:"
All you have to do to be saved, and on your way to heaven is place your TRUST in the shed Blood of Jesus Christ and nothing else, as sufficient for your salvation, (Rom 3:25 "Whom God hath set forth to be a PROPITIATION through FAITH IN HIS BLOOD, to declare his righteousness for the remission of sins that are past, through the forbearance of God;")
(Propitiation means the act of appeasing wrath, Jesus took your place on the cross.)
Will you accept Jesus Christ as your savior by simple faith, simply trusting in his shed Blood for sufficient to save your soul from hell?
The last sentence is all you must do to be saved, and that is FAITH, not works, TRUSTING in what someone else did for you is the only thing that is not a work.
Please watch Robert Breaker's video titled "HOW TO GET SAVED"
If you have received Jesus Christ, by faith in his Blood, you now have eternal life and on your way to heaven!
I John 5:11 "And this is the record, that God hath given to us eternal life, and this life is in his Son."
John 10:27-28 "My sheep hear my voice, and I know them, and they follow me: And I give unto them eternal life; and they shall never perish, neither shall any man pluck them out of my hand."
If you got saved because of this message please let me know! You can copy and send this message to others!
Today was Day 11 for me. Doing this alongside AX1 with back TNT. Can already do a few in one set despite extremely sore forearms. My mind is blown. Thank you, Jeff.
I tried this and it ACTUALLY WORKED!
No joke. I did the 22 days, but with rest days in between so it took closer to 30 days, and by the end of it, I went from 0 to 1 pull up!
The main tip I can give you all is to really push to the max for best results.
I also did a few banded pull ups every second day of the program.
Seriously though, if you want to get a pull up, do this!!
Thank you Jeff!
Sharing for the females out here. I’m athletic and can do a variety of exercises well but I always had to do a couple ugly kicks to get even 1 pull up. After this program and I can get myself up to where the bar is at nose height.
Not quite a pull-up, but considering I always have struggled to get out of the starting position I think it’s an amazing feat. I increased from a 60s hang to a 90s hang. I’ll probably keep doing a variation of this for a few more weeks to get my strict pull-up.
Am I the only one totally tripped out by how is back looks like a damn spider web? 🕸
And natty.... Joke
Got muscles in places where there shouldn't be muscles
41 years old. After 19 days, i was able to do 4 clean pull ups. Thank yoi Jeff!
My results, first time out:
TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks
Block 1 15 63 70
Block 2 18 72 100
Block 3 20 82 114
Block 4 20 100 106
Block 5 22 102 112
Day 21, Final test 1
New max dead arm hang time:
88 (left fingers slipped, just couldn't grip)
Day 22, Final test 2
New max pull-ups in one set:
3 reps.
I had a shoulder injury in 2016 (type 2 separated shoulder), so prior to these 22 days, I would favour my stronger shoulder (i.e. lift one side and then the other). I am now lifting more evenly. I plan to run through these 22 days again, to focus on the basics and technique, and move on from there. I'll post my next set of results as well. Keen to see how others get on too.
This is inspiring! Thank you for sharing
My results, second time around:
TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks
Block 1 18 80 91
Block 2 20 60 108
Block 3 20 78 106
Block 4 24 82 108
Block 5 26 82 124
Day 21, Final test 1
New max dead arm hang time: 82 (left fingers again - seem to be my limiting factor, plus my pullup bar foam handle came off, so its tape now - new pull up bar on 'wanted list')
Day 22, Final test 2
New max pull-ups in one set: 4 reps.
My left shoulder and left fingers feel like limiting factors. I have now got some resistance bands, so plan to do more pull ups using those and work on eccentric lowers, to try and get the technique bang on and work both shoulders evenly. I'm also doing some TRX work, advised by physio, to increase shoulder mobility. So, I've gone from 1 to 4 using this plan. I'd loved it to have been more, but its progress all the same.
Third time around:
TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks
Block 1 22 90 128
Block 2 25 95 142
Block 3 28 86 151
Block 4 30 100 141
Block 5 32 89 143
Day 21, Final test 1
New max dead arm hang time: 90
Day 22, Final test 2
New max pull-ups in one set: 5 reps.
So, I had to do this programme 3 times to get to 5 pull ups. And I had to take some days off here and there as I felt knackered. However, I have gone from 1-2 pull-ups to 5, and the 5 are technically a lot better than the original 1-2. I still feel like my separated shoulder is an issue, but significantly less than it was. I am also doing physio 'YTWs' using gym rings and a few other 'stretches' to work on my shoulder mobility. Next for me is to work on increasing strength in my back. Anyway, progress for a 50 year old who weighs around 180lbs/13 stone.
I did it! I modified it for a 65/m. I added a shoulders day, 2 rest days a week and spread it out over 5 weeks. But I did 3 pull ups at the end (plus rest pause 1+1 more just to make sure I wasn't hallucinating ). I went from 0-3 in 31 days. My first pull up in 65 years
. I had in my goals for the last few years , to do 5 pull-ups in a row.
I couldn’t do a single pullup.until now.
Went through this 22 day challenge and I did 5 in a row..
This really works. Just go wiht the program. It doesn’t take more than 5 minutes every day.
You owe it to yourself !!
I think it work for those who already had strength and muscular back. Who lift heavy in rows etc. For a newbie especially my self one year of training starting from novice who never played any sport it increase dead hang but unable to do pullup
Did you go to the gym everyday or do you have stuff at home? Going to the gym takes significantly longer than 5 minutes sadly
@@SamuelElSamson i worked out at home. it didn't take more than 5-10 minutes a day
Please upload one video like this for those who can't do even 1 push-up properly man🙏
instead of a normal pushup try to do knee pushups
pushup is easier than pullup. do 5x10 pushups 4 or five times a week, four is more realistic for you, do the most you can do strict form pushups even if its one rep, then continue knees till u finish ten. if you can't do strict form pushup then just do knee pushups that are strict form till u complete the ten, rest can be like two minutes its no problem, you will keep seeing progress until you start reaching big numbers like fourty which is what im on now
I am 53 years old and followed this plan and went from 0 to 2 pull ups! It’s an amazing feeling!! Looking forward to building on these gains in 2022!
how's it going, Nick?
53yr old husky trying to make progress. Day 1 - 7 Inverted rows and 15sec hang. I have a lot of work to do.
Started this today. Was only able to do 5 inverted rows and zero seconds of the hanging. But I’m going to keep pushing, even if the final result is just one pull up.
Keep us updated 👍
How ya doin?
Let us know how you're doin!
I'll start tomarrow,hopefully I have a metal pole and two chairs though...
@@stdshurt7972 Lolol
Jeff is what Mathew Mcconaughey would look like if he worked out like Christian bale
Pause
Or John Turturro
Kinda gay but ok
Dude read that again
No. He'd look like this 😩
Been working out a year w/ this channel’s help. Went from 40lbs on the assisted pull up machine to doing 4x10’s with no assistance EASY. thank you for all the useful guidance throughout the process couldn’t have done it without this channel.
Thank you! This program was nothing short of miraculous. I went from zero pull-ups to 3. And I can continue doing reps of 3 now with rest between.
On the final test day I had improved from zero to 1. But over the following six days, I kept doing at least one a day and some assisted pull-ups. Today, I hit the 3. All the way over the bar and I think Jeff might even approve of my form.
I’m most grateful!
This really worked! After months of struggling to do pull-ups, I just did a set of 5 clean reps. Thank you Jeff!
Didn’t finished the whole 23 days , but I regularly did active hangs , negative pull-ups and Australian pull ups for 3 days a week , for 2 months , now can do 3 pull-ups , thanks for the help Jeff
"Jeff i'm in an urn on my family's mantelpiece"
Jeff: "I got you covered"
Ghost gains
I am 49 yo male, 234 pounds, 5.8 ft
Doing 3 HIIT per week with kettlebells (45 pounds) and sandbag (50lbs) for about a year.
At the start - 0 pullups.
Test day 1: 8 inverted rows, 25-sec hang
Test day 2: 12 inverted rows, 20-sec hang
Test day 3: 14 inverted rows, 24-sec hang
Test day 4: 15 inverted rows, 35-sec hang
Test day 5: 17 inverted rows, 37-sec hang
Final test: hang 45 sec, pull-ups 1
Worked for me.
Thank you, Jeff
Started with 0, today, after 22 days: 2 pullups and increased hanging by 22 sec. Worked perfectly for me!
My aim in 2022 was to do a pull up. When I started I couldn't hang from the bar for 5 seconds. I was just watching RUclips videos, then in May 2022 I found this video.
I started it at the beginning of May and got to block 3 and then I was away for a few days so stopped as you say to do it everyday. I then started again at the beginning of June and I could get my forehead to the bar for a nearly complete pull up. I tried some other stuff on and off. I got to 31st December and I was up to my nose.
I was a little disappointed, but I didn't work at it consistently. I was off training to walk 40 miles in two days and doing my first 10K. So today, 17th February 2023 is my day 22 and I completed my first pullup. In fact did 1.75 pull ups had a couple of minutes rest and did another one.
A victory that I didn't really notice until now is my bingo wings have nearly disappeared. Do you call them bingo wings in the US?
Thank you.
I am 20 yr old women and haven't been able to do a pull-up since I was a kid. But I incorporated this program on top of a few other accessory workouts into my routine and I was able to do one yesterday! It took about a month of very consistent training to accomplish. Definitely recommend trying this out!
I like how Jeff always teaches and stays out of the drama while every youtuber is talking crap about him and hoping and praying that jeff makes a video about them back defending himself to mention their name so they can get subscribers jeff is spending his energy in what matters and teaching not wasting it and attacking dr.dolittle
Lmao, not sure if you are serious
8:53. JEFF STOP LOOKING THROUGH MY WINDOWS!
😂 I swear he does that
$#!+ he knows way too much
😂😂
Day 15, after 3 blocks and 3 resting days I finally did it, I actually did perform my first pull up yesterday however, I wasn't completely sure about my form..
So I decided to go out again and try it, I managed to do it perfectly by squeezing my core and contracting my squats, lifting my body up with my arms, after I pulled myself to the top of the bar; I kept my chin on top of it for afew seconds, and then went down through a nice controled descent..
Thank you very much Jeff❤
I haven’t done any of your programs officially, but I know for a fact my pull-up form has improved from watching your content. I appreciate the knowledge you share with us on a regular basis!
On my day 7, will update everyday
Day 1: Testing Day
IR:15
Dead Hang:30s
Day 2:
ACPU:8
IR:21
Day 3:
NPU:8
IR:23
Day 4:
HBR:30s
IR:24
Block 2:
Day 5: Testing Day
Dead Hang: 50s (+20)
IR:17 (+2, this time was with btr form)
Day 6:CAPU:9
IR:24
Day 7:
NPU: 9
IR:26
Day 8:
HBR:30s (not very sure on how to do)
IR: 28 (cld only do 15 till failure and then 5 followed by 6,2)
so far still cant lift myself up from hanging position but i can lift myself from standing with bent 90degrees position
Day 9: Testing Day
IR:20
Dead Hang:50s (muscles were alr sore from basketball training)
Day 10:
CAPU:5-3-2
IR:15-8-5
Day 11:
eccentric:10
IR: 17-13
Day 12:
HBR:30s
IR:20-13
Update: Day 13:Felt a little sore tdy so will have rest today
Block 4:
Testing Day 4
Day 13:
Dead Hang: 1min 6sec
Inverted rows: 25
Day 14:
CAPU:8-5
IR:20-12-3
Day 15
NPU:8-5
IR:25-13
Day 16:
HBR:33s
IR:28-6-15 (pull up bar dropped when i attempted second time)
Block 5:
Testing day
IR:37 (+12)
Dead Hang:54s muscles were too fatigued from bball trng
Day 18:
CAPU:12-7
IR:20-10-12-10
Day 19: Rest
Day 19:
NPU: 12-5
IR:20-20-16
Day 20:
HBR:55s
IR:20-12-8-20
Day 21:
Dead Hang: 90secs (+60 from day1)
Pls give me some advice, till now i cant do a single pull up
*IR-INVERTED ROWS
CAPU-CHAIR ASSISTED PULL UP
NPU-Negative pull up(eccentrics)
HBR-Hollow Body Rocks*
FOCUS ON quality of repetition then
NUMBERS THEN U WILL DEFINITELY BE ABLE TO DO PULL UPS
2 more weeks trying using minimum amount of chiar support it stops ur gains
but really thanks for giving updates it is giving some more knowledge
and remember u can get ur core strong even with crunches and lot more and try doing NPU for duration
secret athk thanks for the advice!
how is going can you do pull up or chin up now?
PRIYANSHU FICHADIYA i still cant do one pull up now
PRIYANSHU FICHADIYA but i rlly dont think this program is working
It really worked for me! 54 yoa, 6’, 195. Did the 22 day program without fail and went from 0 to 5 strict pull ups. I’m pumped to finally be able to do some! Will bask in my success for a week or so and then try the program to get my count up to 10 or so.
22 days till New Year bois wish me luck
Did you succeed brother? 😃
@@sankalpvyas4092 im able to do 2 pull ups, yes i suceeded, but i even skipped workout for a few days around christmas
How's it going now?
I installed my first bar this weekend and tried for the first time in my life to do a pull up. I was able to do 1.
Today I started this program:
Day 1 (test): 16 IR / 36 sec DAH
Day 5 (test): 19 IR / 32 sec DAH
Day 9 (test): 20 IR / 46 sec DAH
(I wore bandages because last time I felt like I was letting go from the bar for calluses pain, not from a lack of grip strength.)
Day 13 (test): 22 IR / 43 sec DAH
Day 17 (test): 24 IR / 49 sec DAH
Day 21: DAH 42 sec
Day 22, THE DAY:
3 pull ups
I wanna try it again in a couple days because I changed up a couple of things and every time I walked near the bar did a pull up, a eccentric pull up or just a hang.
But obviously it worked!
Use powder for grip.
This is great Preparation for the time I fall over the edge of a sky rise roof during a fight and have to pull myself back up onto the roof and get my adversary in the back while he walks around unaware that I made it back up and foolishly gloats about his perceived victory.
This video really motivated me that I can do pullups! Been trying a couple months now to do pullups to no avail. I'm able to do 11 inverted rows and 1 minute and 5 second dead hangs and 0 pullups right now. I'm gonna come back in 22 days and hopefully i can achieve 5 pullups!
Day 21: 1 Minute and 18 Second deadhang achieved!
Day 2: I'm able to do 4 pullups. However, I can't do them starting from the deadhang position. Basically 4 pullups but not full ROM. Still, thank you for this! I'm gonna continue working on my pullups.
Do you continue? Any progress?
I see a lot of videos floating around with Jeff on lately, I never really click on them but the fact of the matter is, this guy knows what he’s talking about and all he really does is provide free information that will benefit you, not just now but long term👍👍👍👍👍much love
Had chronic fatigue for 9 years. Started the year only being able to do 1 pull-up. CFS seems to be abating so have hit the road running and doing some strength training. 7 months later I can do 8 pull-ups. It’s so good to be able to work out again.
This program really works. I started at 0 reps. Im hanging on the bar and i cannot even move my arms a little bit. After going through with this program i can now do 3.75reps.
I still cannot do a perfect pullup wherein i need to reach my chin above the bar but i can go as high as my eye level for the 3 reps. Its still a great progress coming from 0 reps.
While doing this program im also doing exercises daily.
Block | Inverted | Hang | Rock
1 | 14 | 35s | 35s
2 | 21 | 38s | 61s
3 | 25 | 41s | 48s
4 | 30 | 43s | 60s
5 | 33 | 45s | 62s
Day 21: Hang = 61 sec
Day 22: Pullups = 3.75reps
Looking forward to improve my pullups with another athlean-x pullup program 😁 Thank you so much Athlean-X
Finished the challenge with my girlfriend!!!
First of all: unfortunately, she did not managed to do one single pull up after 22 days. I improved from 3-4 pull ups to 7 pull ups.
On our first testing day, she could do 9 inverted rows and hang for 45 seconds on the bar. I managed 20 reps inverted rows and could hang 32 seconds. As you can see, not the worst results, maybe.
Second and third testing days showed only slight improvements. Then some major improvements.
On the last testing day we pushed the numbers. She could do 22 reps inverted rows and I got 30 reps.
My gf had the most problems with the chair assistant pull ups because she just did not have the strength to pull herself up. It was probably more a squat than a pull up. If we would repeat the whole 22 days with the focus on getting the strength to the pull, maybe she will be able to do her first pull up ever.
Anyway , it was a nice challenge and I believe it works for some people, for example me.
Thanks, Jeff, keep the fire burning!
Thanks for the insight! That's what I feared. I'm a woman and I don't think I'll be able to do the full pull up. Maybe half of one realistically. But congratulations on your improvements!!
Aaw man. I wasn't expecting to be able to do five but at least one. Do you think it's worth it though? Maybe I'll do it twice.
@@ailisfaleiro3963 Hey, well it was fun to do the challenge and it took us only about 5min per day. And we felt strong after the „workout“, it just gave us a good feeling. So yes, just give it a try. And the only thing you will need to know is: you‘ve challenged yourself everyday, what’s better than that?!
@@rockthesmith Okay. Thanks for the advice. I'll try it.
i am starting day 1 today.. already doubting myself and fear i won’t stick to this. commenting to keep myself accountable..
I’m honestly pretty healthy for teenager. But I’ve just always struggled with back strength and doing pullups, but I’m determined to get at least 1 by the end of this. Here we go.
Day 1: I thought the inverted pullups would be a piece of cake, but they turned out to be pretty difficult and I cranked out 14 of them. I also got a 1:04 for the dead-arm hang. Not too bad of a start.
Day 2: I think I had it in me to do more chair-assisted pullups, but I was able to get 7. I only got to 12 inverted pullups today before having to stop and go again. I felt like I had more in me today that I didn’t let out for some reason.
Day 3: I did a couple more eccentric pullups than I had to, but I think I went down a little too fast for the first few, so it balances out. Again, I only got to 12 inverted pullups and I had to do 3 sets. Definitely was a little tougher today, which is hopefully a good thing.
Day 4: I was a little unsure of how the hollow rocks worked and how the form should be, but I ended up with 35 seconds. I again had to do 3 sets and it does feel like it’s getting tougher. If I see some regression tomorrow, I’ll probably take a rest day.
Day 5: The complete opposite of what I expected happened today and I made some massive gains. I got 20 inverted rows and 1:22 for the dead arm hang. My motivation is restored and I think I could even achieve a pullup before day 22!
Day 6: I felt great again today and I did all the chair-assisted pullups without having to pause. I again had to do 3 sets of the inverted pullups, but I feel a lot better than a few days ago.
Day 7: I forced myself to go as slow as possible with the eccentric pullups and I think it killed my arms. I got to 10 but it wasn’t easy. The inverted pullups were obviously a little tougher because of that, but I got it and I’m still going strong.
Day 8: Still a little confused with the hollow rocks, but I did get 37 seconds this time. Progress? I had to do 4 separate sets this time, but I was stricter with my form and I was doing this all a lot earlier than I have been doing.
Day 9: I’m actually doing this a day after I was supposed to since I was short on time yesterday and rushed through it without giving it much effort. I got 21 inverted rows and 1:24 for the dead arm hang. I pretty much just pushed myself to make some type of gain though and I hope to see better progress next block.
Day 10: Everything that happened today was pretty much what I expected today. I felt it during the chair-assisted pullups and I had to stop at 19 inverted pullups and I had to do 3 different sets of inverted pullups to reach 29. I kind of expected a little more today.
Day 11: I wasn’t feeling 100% today but I still found the effort to do this. Nothing too new happened today but when I randomly decided to attempt a pullup afterwards, I was able to get myself up higher than I ever had before. I’m really getting confident now.
Day 12: I’m pretty sure I got the hollow rocks nailed down now and I got 58 seconds. It’s a big bump but I think I was making it harder on myself at first. The inverted pullups were a bit easier today to and I think I’ll see some big progress tomorrow.
Day 13: I got to 25 inverted pullups today and a 1:35 dead-arm hang. I’m also measuring my progress by attempting a pullup and I’m getting higher everyday.
Day 14: The chair-assisted pullups were pretty good but the real gain I made today was with the inverted pullups. I only had to do 2 sets of them to reach 35 and I’m very confident that I’ll be doing at least one pullup next week.
Day 15: I’m honestly pretty happy with how the eccentric pullups went today as they were all pretty slow. I went back to having to do 3 sets of the inverted pullups to reach 38, but I’m not worried about anything too much right now.
Day 16: I got 1:07 for the hollow rocks and I think the worries for that are gone now. The inverted pullups again had to require 3 sets to reach 40. I haven’t made much progress in getting as high up as I can for the pullup over the last few days.
Day 17: I’m really impressed myself today and got 33 inverted pullups. But the dead-arm hang was just messy and I got 1:24, but I don’t think grip strength is a problem for me so one bad one can’t hurt. I’m going to need to see some major progress over these next few days if I really want to do a pullup.
Day 18: Really pushed myself today as I need some big gains if I want to do a pull-up on day 22. The chair-assisted pullups were alright and I only took 2 sets to reach 46 inverted pullups.
Day 19: Another day where not too much happened and I continued to push myself. The eccentric pullups went ok and I took 3 sets for the inverted pullups to reach 50. Still trying to be hopeful.
Day 20: I went back down to 1:01 for the hollow rocks, but I think it was more about me losing my balance and not me having less strength. I had to 4 sets to reach 53 inverted pullups.
Day 21: My dead-arm hang for today was 1:39, which is well over the 20 second increase that was expected. I’m hoping for a miracle tomorrow but I don’t think it’s realistic that I’ll be able to do one.
Day 22: Unfortunately, exactly what I expected happened today and I wasn’t able to do a pullup. I’m proud that I was able to stick with this challenge even though I felt like giving up multiple times and I do believe I’m stronger than I was 22 days ago. I’m disappointed as I really thought this program could get me to do a pullup, but when I do look back, I guess I could’ve been better with things like the hollow rocks and dieting. I’m still confident that I’ll be able to do a pullup one day and I’ll come back here when it happens.
Edit: I finally was able to complete one pullup today! I’ve started a new weight lifting routine, with some exercises based off the recommendations of this channel, and I’m already able to do a pullup after a couple of weeks doing this. This finally feels complete and I look forward to doing multiple pullups.
I just finished Day 12 so far and I'm beginning to feel some muscle definition on my lats and traps. Realistically as a woman, I'll most likely be able to do half or maybe a full pull up at best. It's better than nothing, but I'll update this to confirm. I struggle with eccentric pulls the most. I fly straight down lmao
Saaaaame
@@samanthagutierrez2615 You got this fam ❤️👌
Thanks Jeff. Doing pull-ups is a dream right now, I'm going to start tomorrow. I'll update 23days later.
Jeff, can you make a video how to come from 15 to 20 as well?
Nice to have a scientist in that comment section! Love you!
That would be interesting! Thanks victor! I like your content!
That’s just training to failure
It's already done, you can go from 15 to 30.
Greasing the groove
I’m 13 and I used to only do 5 pull-ups but now I can do 8. Thanks Jeff
Started this 5 days ago, will keep this comment updated (I'm a 16yr old female, weak af but weigh 102lbs so not much to pull lol)
Block 1:
Max inverted rows (on rings) = 12
Deadhang= 70s
Hollow rocks= 60s
Block 2:
Max inverted rows= 15
Deadhang= 90s
Hollow rocks= 75s
Block 3:
Max inverted rows= 19
Deadhang= 95s
Hollow rocks= 85s
Block 4:
Max inverted rows= 22
Deadhang= 95s, no improvement :(
Hollow rocks= 90s
Block 5:
Max inverted rows= 24
Deadhang= 85s
Hollow rocks= 100s
Day 21:
Max deadhang= 120s omg! Maybe I was just having a bad day last time
Day 22:
I can almost do 1 pull up! Got my nose to the bar but not quite my chin 🤣
I decided to try a chin up as well as I couldn't do those either and managed to do 1, almost 2!
So in conclusion I've definitely improved, even though I can't quite do a pull up yet I'll keep training as I can feel I'm almost there. I'd definitely recommend this challenge to anyone looking to improve pulling strength
Keep it up
Thank you for taking the time to add your results here, very useful and an inspiration to us all!
how many can you do now?
I was able to go from 0 to 6 in 22! Did 6 today. Thanks Jeff 😭😭😭
This workout routine works like a charm. From a rather skinny dude with barely any upper body strength I was able to go from zero pull ups to two in a row unbroken; along with Jeff’s exercises, I’ve been also doing some extra ones for my lats, traps, as well as biceps in order gain some extra strength benefits. Button line is, if u stay consistent with Jeff’s pull-up workout and guide, I can guarantee u u will see amazing results.
Alright, I started this a couple of days ago with a measly 5 Inverted Rows 😬 Towards the end of the first block I can definitely feel my arms, back and sides, but the progression seems slow enough that I can go on. It's motivating to feel that something is happening in the body!
Test Day 1: 5 IR - 40 DAH
Test Day 2: 7 IR - 45 DAH
any updates? :D
Hey thanks for asking. I didn't go through with it... :/ @@skyevans619
“2x0 = 0 Even Jessie knows that math” *BURN* 🔥
QUESTION (or idea for a future video):
What training-related injuries have you accumulated over the years?
Which of these have completely healed?
Which are still present to a degree,and how do they affect your workouts?
From what I've heard him mention, his knees are totally whacked. There's a video of him doing squats and you can hear them squeak.
And when I saw those knee crunching I was like throwing up any time
True,I know about his knees.But I think he also has/had some sort of shoulder injury.
I'm 56 years old, 5'10" 162lbs (I'm down from 200lbs 9 months ago) and I just did my first proper wide grip pull-up ever. On day 0 the best I could do was "fish flopping around hung from a line". It seemed impossible, it was like the earth was tied to my feet. When following the 22 day program It was rewarding to see my numbers quickly improve block by block. By block 4 I knew I was going to be able to do a pull-up by the end. On day 22 I was able to do 4 pull-ups. I'm super happy because that's something I can build on. Thank you
Devin Wala go for 5 mate, my dad is the same age surely you can outpull him
@@CodeNameCheese_ Got 5, now getting greedy (started the double your pull-up series). :-) Your Dad sounds awesome. It's a smaller and smaller percentage that can or do stay in shape as they age. Sounds like you have some good genes
Devin Wala awesome! Most guys that age only focus on how many beers they can handle. Impressive of you to persist
I am 15 years old and it's day 12 i already did 4 pull ups I will continue it and let's see how many i can do..
It's Day 22 And I did 6 Pull-ups.
I can FINALLY do a pull-up!! (now I can do 3!). Thank you for this awesome video, helped so much. It took me 2 months of consistency. I've never been able to do a single pull-up in my life and its always been a goal of mine!