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How To Increase PULL-UP STRENGTH (Simple 5-Step Progression)
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- Опубликовано: 28 янв 2021
- Are you finding it difficult to improve your pull-up strength? Then this video is for you!
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The bodyweight pull-up is one of the most effective upper body exercises. Being able to do pull-ups shows you have good relative strength and gives you the ability to train your back muscles with limited equipment.
But the pull-up is not an easy exercise to master. In this video, I will show you a simple 5-step progression that you can use to increase pull-up strength. This progression will take you from 0 pull-ups all the way to doing 10 pull-ups comfortably. Each progression that I'll show you comes with 2 exercises that I want you to perform 2x per week. You can do this on top of your regular training program, preferably before you start a training session.
The 5 progressions are as follows:
#1: Lat Pulldown & Dead Hangs
#2: Inverted Rows & Leg Assisted Pull Ups
#3: Negative Pull Ups & Static Holds
#4: Bodyweight + Negative Pull Ups
#5: Bodyweight Pull-Ups
In the video, I describe each progression-step in a lot more detail and also show you when you are ready to progress to the next step.
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Music by Ryan Little - For Hyrule! - thmatc.co/?l=708514F1
You are at the right place if you are looking to improve your pull-up strength! Today, I share a 5-step progression model you can use to elevate your pull-up strength. Let me know if you have any questions!
Amazing advice. Real life progression.
Glad you like it! :)
Massive thank you for the content dude, good vibes. Let's keep sharing the strength!
Absolutely! It's my pleasure!
I found this video super helpful to get started on pull ups. Can you make a similar video on push up progression for a total beginner?
Great suggestion!
@@iWannaBurnFat Please do the Push up progression 🙏🙏
Probably the BEST tutorial on pull ups. Thank you.
Awesome video! I will try to practice your instruction method.
You can do it!
Hope your channel will grow man. Very nice tip! Just what I badly need right now 😉👍
Thank you!
What incredible pull up tips! Thank you a million for this great video.
Glad you enjoyed it!
I'm currently on a 90 pull ups per day challenge... day 26...
3 weeks before starting the challenge I couldn't do a single pull up. I was able to lock down my first pull up by doing pull up variations.
Pull up negatives
Scapular pull ups
Chin ups
Australian pull ups
After achieving my first 5 sets of 3 reps each I was sore for a whole week.
Then the challenge began, I started doing 60 at first. 20 sets of 3...
Day 9 - 12 sets x 5
Day 11 - 20 sets x 3 weighted (75kg + 3kg)
Day 13 - 10 sets x 6
Day 14 - *90 pull ups per day* (15 sets x 6)
Day 23 - 10 sets x 8 + (2 sets x 5)
I'm sure I can do a set of 10 flawless pull ups, but this would bring me close to failure... and impede me from completing the rest of my sets. I'm gonna get there real soon though. All of my pull ups are full range of motion, perfect form.
My work out schedule is 6 days a week, rest on thursdays. Add a second rest day every 3rd or 4th week, depending on how I feel. Sometimes I work out another area of my body the same day. I started a 100 dips per day challenge on the same day so mostly I just complete the two challenges... I think I'm gonna stop the dip challenge at day 30 and continue only with the pull up challenge... then I can start hitting other areas of my body again... I was lacking in my lower chest and back, which is why I started the challenges. Now that my chest is SICK, I can hit it once or twice a week again.
As for the pull up challenge, I aim to make my warm up 10 sets of 10 reps.
Stay strong kings, I'm 34 years old. If I can do it, so can you.
This video helped me a lot:
ruclips.net/video/GSYYXRjtkUQ/видео.html
very informative, great channel and I subscribed
Awesome, thank you!
Great video!!, thanks
My pleasure Alberto! 💪🏼
Can you make a video that focuses on glutes and what the most effective workouts are?
Good idea!
Very informative video, keep it up👍
Will do, thanks💪🏼
After Applying these tips I felt a difference 💪💪💪
Great to hear!
I could do 3 sets of 5, but now i realize the form was absolute BS 🤣 so let's restart that shit. Thx for the explanation man
Lol! Even though you may do fewer reps now, the higher quality form will help you get better results from pull-ups 👌🏼
Great Video...but which grip is the best for the lower deep lats??
The neutral-grip pull-up is a good option for lower lats stimulation.
Did I need to perform like 2 pulls up and continue with negative every single set?
I can make like 3 pull ups and my question is how many pull upa ecah day have i to do for fast progress and maybe build muscle and how much will that cost cuz i want to start training but i want to know how much time it will cost
I'd follow the progression model discussed, doing pull-ups 3x/week based on your strength.
What if I dont have a chance to do lat pulldown.. what should I do instead of lat pulldown?
I'd start with leg-assisted pull-ups in which you use 2 legs for assistance. After that, you progress to using only 1 leg in Progression #2.
After my workouts I have no energy and I lag throughout the day, is tea or coffee important to drink after workouts?
I don't recommend taking coffee just because you're tired, maybe your workouts have too much volume or you are lacking a certain mineral/vitamin, or you can just work out at night, shower and sleep like a baby
I'd consider your sleeping habits and relaxation routine after training before taking more caffeine to energize. If you constantly feel very tired after training, it might also be a sign that your training volume is too high.
I need 45 minutes rest in doing static holds 6' between rep is that okay?
You mean 45s I assume? That's okay.
@@iWannaBurnFat No sir. Literally 45 minutes lol. But it was a week ago and soo painful. This week I have progress, my rest time is 5 minutes between reps and will keep doing it 🙏 thank you for reply ♥️
Am I the only one who can do neutral grip pull ups more efficiently
Hi bro from india
Hello 👋
@@iWannaBurnFat hiii