Nothing's really stopping you if you are 30 pounds over weight. You just will be training pure strength. I was only able to do 1 sloppy pull up a month and a half ago. I do 6 now and I'm definitely carrying around at least 25-30 pounds of extra weight. Well was... Using a band sure helps and letting your tendons catch up. Just thought I'd add this because it can be done but it takes some serious dedication.
True. I used to do 15 or so pull-ups when I was 72kg. Then I stopped calisthenics and went full dirty bulk and gym. Went till 92kg (with a lot of fat) and could do 5 pull-ups. Now I am sitting at 83kg and can do 11 pull-ups because I haven't trained in a long time but the pull-ups while being overweight surely increased my raw strength a lot.
I think of pullups as going high enough that your chin is solidly over the bar, something that none of your stages seemed to accomplish. If I only went as high as in most of your video, I would consider myself to have done ZERO true pullups, and I'd still be working on getting my first one. But, you demonstrate many good exercises.
@slydog7131 To finish this video I had to do over 100 pull ups, so I was pretty exhausted in many of these clips, but there is one clip in here where I started fresh and my chin was clearly over the bar starting out, and my range of motion decreased as I got closer to 30, but that doesn't mean those reps don't count
Dude, you’re talkin’ ‘ bout full range motion pull-ups, but don’t do them yourself. Try to completely hang after each pull-up like you do when you are starting the first one and you will see the difference;)
He is doing full ROM, not full lockout. The reason is he wants to keep the muscle tension at all times, there's no benefit with the bottom stretch if you want to do more pullups. In fact, if you ever see people doing really a lot of pullups they won't do lockout at the bottom, as it reduces your momentum, hence costs you more energy. Remember, I'm talking about certain conditions (like in this video), when you want to hit a certain (high) number in pullups. If you excercise for it, you can do it as you please, I'm just saying what's most efficient to do high number sets.
@@sLim88CPC Non-sense. A rep is by definition from start to end of a movement, so you have to get back to your starting position i.e straight arms. There's no shortcut to save energy or whatever, these don't count as reps that's simple. Always go full ROM period.
After going to the gym I've been stuck with 7-8 pull up rep range I was not able to increase the rep range and then recently I started doing pull ups with some weight and I was able to increase my pull ups to 11-12 reps
I went from the 10-15 range to 30+ mostly doing the chest to bar method the entire time. I started doing a pull-up workout as follows and it got me very far: 10 x 10 pull-ups, x2 per week first 5 sets 45s-1m rest 1. normal pull-ups 2. wide grip 3. narrow grip 4. really slow (hardest set) 5. fast twitch of some kind (either weighted, jumping, explosive in any way) last 5 sets 3m-5m rest 6. right side dominant 7. left side dominant 8-10. normal pull-ups. If you couldn't do 10 of any of the previous sets, take the total number of pull-ups you owe and divide it by 3. Do that many extra pull-ups each set for the last ones to ensure you have 100 pull-ups done. The last sets should sometimes be pushing 15 pull-ups depending on how you're performing. What I noticed in particular doing this is you will see your gains in watching those extra pull-ups you do in the last 3 sets go down slowly over time. You can also make it harder on yourself by lowering your rest over time. For example, you first try to make sure you're always doing 10 and then you start making the rest on that pull-up variant shorter. I did this into the 30+ range (along with other exercises and rock climbing) and went straight to weighted pull-ups after that. Doing 70 lbs on 5x5s currently but I'm hoping to knock it up to the 75-80 range soon. Then it's training for the one warm pull-up! 3 years ago as a comparison I could only do 10-12 pull-ups at at a time. David Goggins also has a pull-up exercise called Nickles and Dimes that I occasionally used. 5 pull-ups, 10 push-ups and see how long you can do that for with short rest intervals. That one will be amazing for increasing your endurance. Good luck and don't forget to do all the other lifestyle stuff necessary for gains. If you do that and have consistent workouts, you'll get there smooth enough!
@christopherwhitley9923 Actually the tighter in your elbows are the more the exercise shifts the load onto your biceps, and the wider you go the more it shifts to the lats.
Recently put a pull up bar in the workshop at work. Trying greasing the groove so I'll do a couple of reps through out the day of clean form pull ups and at the end of the day with the last set I will then use a band to squeeze out whatevers left in the tank. Slowly I'm getting more reps and my back feels stronger just want to keep progressing and getting more reps
Thank you soo much brother after watching so many pull up videos, I found this and this definitely helped me do my first pull up from zero!!! The scapula shrug really did the trick and when I did the jumping pull ups I was totally able to pull my body off without any struggle… Thanks so much!!!
I am currently stuck at the 6-8 rep range and I have a problem. I go all out on the first set, using bands and negatives after hitting failure, but on the second and third set I am only able to do like 2 or 3 pull ups.
@MUFC-ey7lq I would say to not go all out on your first set. Also allow yourself adequate rest time between sets. A minute or two should be enough time
That's gradual form breakdown. I started with perfect form and it gradually degraded. I'm sure if you have ever done pull ups then you know your last reps are not usually as perfect as your first reps because you get more fatigued. Even if you can only pull up 80% percent it's still not a wasted rep
@@proverbalizer My reps weren't 100% perfect, but my arms were straight or close most of the time. Mind you, I also did a fuck ton of pull ups to record the footage for this video, probably well over 100, so I was pretty fatigued lol.
I'll try some of this out, my next goal is getting back to doing 10 pull ups. I started just 6-7 months ago with the Australian pull ups and other back workouts mainly involving cables. I then went from doing 1 pull up, and taking 60 seconds of rest doing as many as 1 pull ups as I could and once I could no longer do so, would do negatives until I could not do anymore then finished with scap pull ups. I now do 3 pull ups pet set with 60-90 secs of rest until I can't anymore and then negatives and scaps in the same way. So far I can do 7 straight pull ups at 252lbs. Started at 280lbs
For anyone with "Golfer's Elbow" the best bit of this video is the focus on hand position on the bar. This is a game changer. Hand position on the bar could do with a dedicated video. One area I disagree with is the rest periods. For someone in the 7 to 14 rep range taking 5 to 10 minutes rest between sets is fine. Taking only a 60 second rest when training close to failure is allowable but not always advisable even when you're maxing at 15+ reps. Another area I disagree with is when to introduce weighted pull ups. You hit a plateau at 15 reps because you should have introduced weighted pull ups once you could do 10 in a set.
@lordthorpe2642 You can take longer rest periods if you need to. However I wouldn't introduce weighted pull ups until you are at least 15 reps because you still aren't very strong with your own bodyweight yet. With most weight lifting exercises you don't usually increase the weight until 10-12 gets too easy, so I apply the same mentality to pull ups. But, if you wanna add extra weight at 10 reps, you can. Their isn't a magic number when you can or should start adding weight, that's just my recommendation
@@AndrewAuroraAthletics You may be right but I incorporated weighted pulls much earlier in my routine. I was plateaud at the 7-8 rep range for months, due to restricting myself to machine and dumbell pull movements. Decided I needed a do-over and started weighted pull ups. Did that for about 8 months, reached a + 30kg weighted pull up starting from nil and can do about 17 of bodyweight alone. I think it's fine to incorporate them earlier on, but definitely not below 5 reps.
Thanks the effort to make this is good video & share your valuable experience. Now I can do 4 pull ups and I try to improve my form. I have a question. I'm over 45 years old. My progression seems getting very slow. I do about 24 pull ups in one session in 5 sets & 4 myo reps every 2nd day. It's getting very hard to reach 5th rep in one set. Do you think I should have more rest & train every 3rd day, or should I use additional weights, or eccentric reps?
@istvantisza9365 I'm not sure I totally understand your question. So you do 24 pull ups spread across 5 sets and can't get that 5th rep on the last set?
Hi. My question is, How often should I train? I ask it because my progression seems to be very slow. I do 5 sets every second day (having 1 rest day). Would it be better if I trained only every third day (having 2 rest days)? I started 8 week ago with 5 sets of 1..2 pull up. Now I can do 5 sets of 4 reps and with short 30 second rests I can do some additional reps to push my limits. E.g. 1st set = 3 rep, 2nd set = 4 rep, 3rd set = 4 + 1 rep, 4th set = 4 + 1 rep, 5th set = 4 + 1 + 1 rep. Thanks again
@istvantisza9365 I personally only trained for pulling exercises 1-2 times per week for the first year or so, and currently only do one pull day per week. However I normally workout 5 days per week, and recommend no less than 3 days
My left shoulder is prone to dislocation. How to improve pull ups with this condition? Before this I could do atleast 5 pull ups with ease, but now doing 2 is hard. Please let me know how to improve shoulder strength.
@AndrewAuroraAthletics 6 years back, I overstretched my hand while fixing a light bulb. Since then, it comes out, mostly when the shoulder is stretched in an overhead position of the hand.
Nice video. Good advice for the progressions and variations. I have a few criticisms tho: 1. The scapula shrug you demonstrated isn't scapula shrug. You're using lower lats, that's why you swing backwards so much. In a proper scapula shrug you'll minimally swing and your shoulder blades come together. 2. Crossing legs and arching back isn't bad form. It focuses more on the mid and upper back muscles and can be considered a more difficult variation. Keeping legs straight (hollow body pull-ups) will focus more on the lats but this form isn't possible where the bar height is low. The hollow body form is good for explosive motions (for muscle ups and all) and the arch back form is good for overall back development and strength.
@limo-swine6537 1.) You are correct in that engaging the lats during a scapula shrug will cause the swing, but what I demonstrated was a correct scapula shrug 2.) You are also correct that arching the back can shift the focus to your traps instead of your lats and isn't necessarily "wrong", but if your goal is to do a regular pull up in correct form then arching your back is wrong. Crossing your legs is always wrong, but you are right in that if someone doesn't have a tall enough bar that they may not have a choice but to cross their legs. However I would suggest bringing your knees up or doing L-sit pull ups instead
You are clearly very strong, but you are not consistently getting your chin over the bar in most of your pull ups, even when you clearly have plenty of strength to do so. Is there a reason why you perform your pull ups in that fashion? You can still get great gains doing partials, specially if you do them biasing the lengthen part of the movement, I’m just curious to know your reasons.
I use to go to gym where id do dropset with assisted machine, at the end of my workouts. Though I left that gym to others I think my back got smaller I recently got some bands and leaving my pullup bar at the kitchen doorway so I walk by and do pullups. Think my back its getting back to it i can use wide grip behind the neck with the bands without it wrecking my elbows then dropset back to narrow grip.
Real issue is the hands. After hitting 15+ pullups, my hands started to give in. Too many calluses all over the fingers and palms, and they are keep getting torn at least a couple of times a week at different places. It's getting really hard to maintain the calluses while still doing a decent amount of pullups without the pain. Any solutions for that? I am trying to do false grip but my wrists are not strong enough to hold all my weight and seems like that's gonna take a long while to develop that.
@alicantuncer4800 I've never had my calluses stop me before other than maybe when I first started. Perhaps try hanging from the bar for time to build your grip strength and to get your calluses more used to it
@alicantuncer4800 I’ve had the same issue quite a lot with climbing, would recommend either cutting or sanding down your calluses (to even out your skin so there isn’t a big difference in skin hardness between callus and normal - that’s what makes them rip off), and then making sure you moisturise your hands to help the skin regrow faster. Over time you’ll basically end up strengthening and thickening the skin evenly on your hands so you don’t have really built up calluses to rip off. Hope that’s some help, it sucks training through ripped calluses
I had the same problem. My calloused hands tore frequently and it would take a week to heal. Here are my 3 best tips after trying many types of gloves: 1. Trim the callous every 3 days or so. There are devices especially suited for this but I have found that finger clippers with a straight edge work best. 2. This is a big one. Get isogrips from Element26. Since I began using them 6 months ago I haven’t had a single tear. Unlike other gloves they stick to the bar as well as your dry hands so you can pull for longer without coming off the bar. 3. Before doing your pull up or chin-up workout wet your hands well to soften your callouses. They are far less likely to tear when soft. Hope that helps. Those are hard earned tips. I am 170 lbs, 67 years old and can presently do 46 chin-ups and 40 pull-ups. My goal is 50 for both.
I do Max 21-22 reps. Im a police trainee in germany. On the sports test for Pull ups, you need 21 Pull ups for 15/15 Ranking Points Im the best in the class, but 1-2 are laughing a bit at me or atleast just trolling, why i cant even do 30 or so... I mean sure, accually i done at the last test 20 reps and the Best of my class mates after me, only 15. But i still feel kinda triggered. I accually dont do often just normal Pull ups. I train only + extra weight and starting the Sets with +50kg 4 reps Also a lot more other exercieses. Like 20 Sets and 30-40 a week. Should i train more for for higher rep Ranges and drop some extra weight? 😅
@sh4nkzz497 50kg is crazy! Good job! To get to 30 reps I would drop some of that weight and aim to do more pull ups since you are only getting 4 reps at 50kg
@@AndrewAuroraAthletics i would say a bit not like i am losing control of the movement but its a swinging left and right towards the end of my set probably just have to get stronger and it will go away
I am at 3 pull ups with only like 1 perfect form , i have been doing negatives rows , bands but nothing happens pls tell me what should i do , reps and sets pls
How about not going over 10 pull ups, but actually viewing them as a legit exercise instead, aka performing them in a way that actually stimulates muscle growth. I'd bet 1 million dollars, 95% of people who rep out 20+ pull ups in a single set should simply improve their form and control. The remaining 5%, the heavenly blessed, should buy a weighted vest.
@@chillpill8057 based. however! everyone's goal SHOULD be STRENGTH, yeah? not to be fucking doomguy, but just to be healthy. and 3-6 reps with weight kinda screams "strength" right? tbh, 20+ reps unweighted screams "hypertrophy" anyway imo. lol
So a question wdym by back? i can do everything but the scapula and shoulders especially the bend area at the top is just is in discomfort. what should i do? Just keep trying to do it or should i do some other exercises to help
@@AndrewAuroraAthleticsthat may be true but the video does not show what you tell the audience. Chest is not to the bar and arms are not straight. Maybe it's the angle of the camera, maybe it's because you are doing explosive movements but the choice of footage for good form was not optimal. As is the choice of words for your reply 😉
@PrinceCharles23 At 4:25 my chest was coming to the bar. As I kept going my range of motion gradually degraded because I was getting more and more tired. That happens with pull ups, but just because your range of motion gradually degrades does not mean that those are improper pull ups or wasted reps. If I can do 15 perfectly then that probably means I can do at least 20-25 pull up at 80-90% ROM. Those are called partials and are still pull ups and can still be done with correct form
Your video when showing the 5-10 range has you doing 16 pull ups. The problem is after each one you have more and more trouble getting your chin to the bar…..not a good example!!!
@bo49685 Ya, because as lactic acid builds up in your muscles and you excerpt more and more energy your form will degrade, but if you still have the strength to pull up it still counts, even if it's not perfect. If I could do 30 perfect pull-ups, then I could probably do 40 pull-ups total, but my form starts to get worse around 15-20
@@AndrewAuroraAthletics I understand about lactic acid, but that wasn’t the case. If it was, every exercise you would do with weights or body weight would have you develop poor form. We will just have to agree to disagree on this.
@bo49685 When you do pull ups, do you have perfect range of motion up until you no longer have the strength to perform a pull up, or do you gradually start to pull a little lower every time as you get more and more tired, and before you know longer have the strength? I would say that anyone i've ever known starts to see a gradual decline as they get more and more tired and fatigued. However, my form was still good, but I was not able to pull as high by rep 30 as I could on rep 1. Is that 30 "perfect" pull ups? No, especially not by gymnast standards, but it was still 30 pull ups with good form, just not complete range of motion
@andygamisou If you are truly dedicated to pull ups I would say twice a week, and I usually do 3-4 sets. However, for me personally I only have one day dedicated to my back per week
Don't think getting to 30+ pull ups has much to do with strength. More likely that lactic acid build up will be the bottleneck. This is also the reason you'll see people 1 arm hang while shaking the other arm. You can do many more pull ups this way. Cardio will play a big role too.
@@IlPinnacolo Not trying to be a dick, just gonna be a dick 😂 I will fix my hairline when I decide to get a hair transplant or hair system. Appreciate the feedback man
What a d-bag comment. Focus on what you are able to control. I see plenty of dudes who are gifted in the follicular sense (nothing that they accomplished, just genetics), but don’t have anywhere near the fitness that Andrew has, which requires dedication and effort.
Bullshit. If you claim you can do 30 pull-ups you are not in fact doing pull-ups. And indeed, you are doing it wrong bro. Your range of motion is nowhere to be qualified as proper form of execution for reps, you are doing it wrong.
@truedaito9420 Someone sounds upset. Just because YOU can't do 30 pull ups doesn't mean it can't be done. My range of motion in this video was not perfect, but I also did over 100 pull ups to record this video, so I was pretty wore out in a lot of these clips. However, just because the form isn't perfect doesn't mean the pull ups don't count. The video wasn't titled "how to do 30 perfect form pull ups in a row". Your form/range of motion is going to gradually degrade as you get more tired, but that doesn't mean those reps don't count. If I could do 30 perfect form pull ups then I would probably be able to do around 40 pull ups with a little bit shorter range of motion. But since you are clearly the expert, how about you record your own video and link it here to help everyone out? I'm sure we would all love to learn and improve our pull up game
Nothing's really stopping you if you are 30 pounds over weight. You just will be training pure strength. I was only able to do 1 sloppy pull up a month and a half ago. I do 6 now and I'm definitely carrying around at least 25-30 pounds of extra weight. Well was... Using a band sure helps and letting your tendons catch up. Just thought I'd add this because it can be done but it takes some serious dedication.
True. I used to do 15 or so pull-ups when I was 72kg. Then I stopped calisthenics and went full dirty bulk and gym. Went till 92kg (with a lot of fat) and could do 5 pull-ups. Now I am sitting at 83kg and can do 11 pull-ups because I haven't trained in a long time but the pull-ups while being overweight surely increased my raw strength a lot.
You have not hit 30+ pull-ups. You just confirmed what was said in the video.
@youngfossil. Cool bro, can you even do one?
@@christopherwhitley9923 I can do one several times.
Yes but this is about 30+ pull-ups, not 5 or 20
As a calisthenics fitness instructor I can’t help but notice that 99% of people are using incorrect form when doing pull ups.
Btw…great video💪
Too few people do deadhang reps
I've been stuck in the 6-7 range. Looking forward to trying some of the things you mentioned in this video.
@delt19 Hell ya man! Keep going
@@AndrewAuroraAthleticsinstead of typing the persons @ just tap on the comment and it’ll do it for u
@YeetSanBS I didn't, that's just what popped up when I hit "reply"
I think of pullups as going high enough that your chin is solidly over the bar, something that none of your stages seemed to accomplish. If I only went as high as in most of your video, I would consider myself to have done ZERO true pullups, and I'd still be working on getting my first one. But, you demonstrate many good exercises.
@slydog7131 To finish this video I had to do over 100 pull ups, so I was pretty exhausted in many of these clips, but there is one clip in here where I started fresh and my chin was clearly over the bar starting out, and my range of motion decreased as I got closer to 30, but that doesn't mean those reps don't count
So many pull-up bars. I wish my park near me had anything like that.
Dude, you’re talkin’ ‘ bout full range motion pull-ups, but don’t do them yourself. Try to completely hang after each pull-up like you do when you are starting the first one and you will see the difference;)
He is doing full ROM, not full lockout. The reason is he wants to keep the muscle tension at all times, there's no benefit with the bottom stretch if you want to do more pullups. In fact, if you ever see people doing really a lot of pullups they won't do lockout at the bottom, as it reduces your momentum, hence costs you more energy. Remember, I'm talking about certain conditions (like in this video), when you want to hit a certain (high) number in pullups. If you excercise for it, you can do it as you please, I'm just saying what's most efficient to do high number sets.
@@sLim88CPCIn calisthenics, these pull-ups do not count as reps. You have to lock out.
@@sLim88CPC Non-sense. A rep is by definition from start to end of a movement, so you have to get back to your starting position i.e straight arms. There's no shortcut to save energy or whatever, these don't count as reps that's simple. Always go full ROM period.
After going to the gym I've been stuck with 7-8 pull up rep range I was not able to increase the rep range and then recently I started doing pull ups with some weight and I was able to increase my pull ups to 11-12 reps
Congrats!
Did you wrap a belt around your waist and hang weights from it?
@@Candyapplebone You can use a weight belt or weight vest
I went from the 10-15 range to 30+ mostly doing the chest to bar method the entire time. I started doing a pull-up workout as follows and it got me very far:
10 x 10 pull-ups, x2 per week
first 5 sets 45s-1m rest
1. normal pull-ups
2. wide grip
3. narrow grip
4. really slow (hardest set)
5. fast twitch of some kind (either weighted, jumping, explosive in any way)
last 5 sets 3m-5m rest
6. right side dominant
7. left side dominant
8-10. normal pull-ups. If you couldn't do 10 of any of the previous sets, take the total number of pull-ups you owe and divide it by 3. Do that many extra pull-ups each set for the last ones to ensure you have 100 pull-ups done.
The last sets should sometimes be pushing 15 pull-ups depending on how you're performing. What I noticed in particular doing this is you will see your gains in watching those extra pull-ups you do in the last 3 sets go down slowly over time. You can also make it harder on yourself by lowering your rest over time. For example, you first try to make sure you're always doing 10 and then you start making the rest on that pull-up variant shorter.
I did this into the 30+ range (along with other exercises and rock climbing) and went straight to weighted pull-ups after that. Doing 70 lbs on 5x5s currently but I'm hoping to knock it up to the 75-80 range soon. Then it's training for the one warm pull-up! 3 years ago as a comparison I could only do 10-12 pull-ups at at a time. David Goggins also has a pull-up exercise called Nickles and Dimes that I occasionally used. 5 pull-ups, 10 push-ups and see how long you can do that for with short rest intervals. That one will be amazing for increasing your endurance.
Good luck and don't forget to do all the other lifestyle stuff necessary for gains. If you do that and have consistent workouts, you'll get there smooth enough!
One other thing your negatives has you flaring your elbows. It would be easier to let your back do the work by keeping your elbows tucked.
@christopherwhitley9923 Actually the tighter in your elbows are the more the exercise shifts the load onto your biceps, and the wider you go the more it shifts to the lats.
Hmm i think youre right. Just thought a tight ler grip was more back oriented. Im gonna have to test that tomorrow 😅
Recently put a pull up bar in the workshop at work. Trying greasing the groove so I'll do a couple of reps through out the day of clean form pull ups and at the end of the day with the last set I will then use a band to squeeze out whatevers left in the tank. Slowly I'm getting more reps and my back feels stronger just want to keep progressing and getting more reps
@@kakhead Congrats!
Please make one for dips, this really helped🔥
@@godziyt6285 Great idea. I'll do a poll post and see what everyone wants!
Thank you soo much brother after watching so many pull up videos, I found this and this definitely helped me do my first pull up from zero!!! The scapula shrug really did the trick and when I did the jumping pull ups I was totally able to pull my body off without any struggle… Thanks so much!!!
@@shivamtyagi6569 So happy I could help!
Great guide, definitely going to incorporate the dropsets with banded pull ups and negatives
Great video very helpfull and informative 🔥🔥🔥
Do a video on push ups
@@nat12_0 Was already thinking about it haha
I am currently stuck at the 6-8 rep range and I have a problem. I go all out on the first set, using bands and negatives after hitting failure, but on the second and third set I am only able to do like 2 or 3 pull ups.
@MUFC-ey7lq I would say to not go all out on your first set. Also allow yourself adequate rest time between sets. A minute or two should be enough time
4:45 demonstrating "perfect form" with 80% ROM?
That's gradual form breakdown. I started with perfect form and it gradually degraded. I'm sure if you have ever done pull ups then you know your last reps are not usually as perfect as your first reps because you get more fatigued. Even if you can only pull up 80% percent it's still not a wasted rep
@@AndrewAuroraAthletics that's true, the first reps were almost chest to bar, but it seems like you never fully straighten your elbows at the bottom
@@proverbalizer My reps weren't 100% perfect, but my arms were straight or close most of the time. Mind you, I also did a fuck ton of pull ups to record the footage for this video, probably well over 100, so I was pretty fatigued lol.
Good video. Thanks man❤
@@Dima98rus_ Of course!
I m at like 6-8 pull ups. When should i start adding weight?
@santoryu3627 I would recommend once you can do 15
thanks alot bro!, im going to follow this from today, lets see how much progress i will make.
@@aid154r Happy to help!
when i do straight legs i am standing on the ground
@@johnnyhorowitz6669 I would recommend raising your knees up a little bit
Im at 23% bf and I can do 8 clean (dead hang -> chin above bar). Work with bands and negatives. They're your best bet! ~
@@batemanbegins Great job!
I do my pull ups on a literal door ans i feel like i will progress very faster in a pull up bar
I'll try some of this out, my next goal is getting back to doing 10 pull ups.
I started just 6-7 months ago with the Australian pull ups and other back workouts mainly involving cables. I then went from doing 1 pull up, and taking 60 seconds of rest doing as many as 1 pull ups as I could and once I could no longer do so, would do negatives until I could not do anymore then finished with scap pull ups. I now do 3 pull ups pet set with 60-90 secs of rest until I can't anymore and then negatives and scaps in the same way. So far I can do 7 straight pull ups at 252lbs. Started at 280lbs
Congrats bro! Keep grinding!
For anyone with "Golfer's Elbow" the best bit of this video is the focus on hand position on the bar. This is a game changer. Hand position on the bar could do with a dedicated video.
One area I disagree with is the rest periods. For someone in the 7 to 14 rep range taking 5 to 10 minutes rest between sets is fine. Taking only a 60 second rest when training close to failure is allowable but not always advisable even when you're maxing at 15+ reps.
Another area I disagree with is when to introduce weighted pull ups. You hit a plateau at 15 reps because you should have introduced weighted pull ups once you could do 10 in a set.
@lordthorpe2642 You can take longer rest periods if you need to. However I wouldn't introduce weighted pull ups until you are at least 15 reps because you still aren't very strong with your own bodyweight yet. With most weight lifting exercises you don't usually increase the weight until 10-12 gets too easy, so I apply the same mentality to pull ups. But, if you wanna add extra weight at 10 reps, you can. Their isn't a magic number when you can or should start adding weight, that's just my recommendation
@@AndrewAuroraAthletics It's a really thorough video. Well done.
@@lordthorpe2642 Thank you!
@@AndrewAuroraAthletics You may be right but I incorporated weighted pulls much earlier in my routine.
I was plateaud at the 7-8 rep range for months, due to restricting myself to machine and dumbell pull movements. Decided I needed a do-over and started weighted pull ups. Did that for about 8 months, reached a + 30kg weighted pull up starting from nil and can do about 17 of bodyweight alone.
I think it's fine to incorporate them earlier on, but definitely not below 5 reps.
Golfer's Elbow is something I deal with and would like
help.
Thanks the effort to make this is good video & share your valuable experience.
Now I can do 4 pull ups and I try to improve my form.
I have a question.
I'm over 45 years old.
My progression seems getting very slow.
I do about 24 pull ups in one session in 5 sets & 4 myo reps every 2nd day.
It's getting very hard to reach 5th rep in one set.
Do you think I should have more rest & train every 3rd day, or should I use additional weights, or eccentric reps?
@istvantisza9365 I'm not sure I totally understand your question. So you do 24 pull ups spread across 5 sets and can't get that 5th rep on the last set?
Hi.
My question is, How often should I train?
I ask it because my progression seems to be very slow.
I do 5 sets every second day (having 1 rest day).
Would it be better if I trained only every third day (having 2 rest days)?
I started 8 week ago with 5 sets of 1..2 pull up.
Now I can do 5 sets of 4 reps and with short 30 second rests I can do some additional reps to push my limits.
E.g. 1st set = 3 rep, 2nd set = 4 rep, 3rd set = 4 + 1 rep, 4th set = 4 + 1 rep, 5th set = 4 + 1 + 1 rep.
Thanks again
@istvantisza9365 I personally only trained for pulling exercises 1-2 times per week for the first year or so, and currently only do one pull day per week.
However I normally workout 5 days per week, and recommend no less than 3 days
Thank you.
My left shoulder is prone to dislocation. How to improve pull ups with this condition? Before this I could do atleast 5 pull ups with ease, but now doing 2 is hard. Please let me know how to improve shoulder strength.
@@theakash116 What caused this? I have hypermobile shoulders that I can slide out at will and don't have any problems
@AndrewAuroraAthletics 6 years back, I overstretched my hand while fixing a light bulb. Since then, it comes out, mostly when the shoulder is stretched in an overhead position of the hand.
Nice video no fluff all muscle, I'm inspired! :)
@@DerekGudmundson Happy I could help!
Nice video. Good advice for the progressions and variations. I have a few criticisms tho:
1. The scapula shrug you demonstrated isn't scapula shrug. You're using lower lats, that's why you swing backwards so much. In a proper scapula shrug you'll minimally swing and your shoulder blades come together.
2. Crossing legs and arching back isn't bad form. It focuses more on the mid and upper back muscles and can be considered a more difficult variation. Keeping legs straight (hollow body pull-ups) will focus more on the lats but this form isn't possible where the bar height is low. The hollow body form is good for explosive motions (for muscle ups and all) and the arch back form is good for overall back development and strength.
@limo-swine6537
1.) You are correct in that engaging the lats during a scapula shrug will cause the swing, but what I demonstrated was a correct scapula shrug
2.) You are also correct that arching the back can shift the focus to your traps instead of your lats and isn't necessarily "wrong", but if your goal is to do a regular pull up in correct form then arching your back is wrong. Crossing your legs is always wrong, but you are right in that if someone doesn't have a tall enough bar that they may not have a choice but to cross their legs. However I would suggest bringing your knees up or doing L-sit pull ups instead
You are clearly very strong, but you are not consistently getting your chin over the bar in most of your pull ups, even when you clearly have plenty of strength to do so. Is there a reason why you perform your pull ups in that fashion? You can still get great gains doing partials, specially if you do them biasing the lengthen part of the movement, I’m just curious to know your reasons.
@matriaxpunk Because I recorded over 100 pull ups for this video and had to take numerous breaks. I was wore out lol
Bro 💀 I was eating cookies and milk when you talked about extra pounds 😭
@@samburger.x 😂
Keeps getting upper traps pain. Any advice?
Try and keep your shoulders depressed
I use to go to gym where id do dropset with assisted machine, at the end of my workouts. Though I left that gym to others I think my back got smaller I recently got some bands and leaving my pullup bar at the kitchen doorway so I walk by and do pullups. Think my back its getting back to it i can use wide grip behind the neck with the bands without it wrecking my elbows then dropset back to narrow grip.
What's up with the negative comments? Keep going brother, power to you 🙏🏻🔥
Subscribed
what negative comments? oh, you mean the constructive criticism? what's up is that it's true
@Naito31 Appreciate you bro!
@@YeahTheDuckweed there were some about his hairline and his face
@@Naito31 omg what lol
@@YeahTheDuckweed yeah...
Real issue is the hands. After hitting 15+ pullups, my hands started to give in. Too many calluses all over the fingers and palms, and they are keep getting torn at least a couple of times a week at different places. It's getting really hard to maintain the calluses while still doing a decent amount of pullups without the pain. Any solutions for that? I am trying to do false grip but my wrists are not strong enough to hold all my weight and seems like that's gonna take a long while to develop that.
@alicantuncer4800 I've never had my calluses stop me before other than maybe when I first started. Perhaps try hanging from the bar for time to build your grip strength and to get your calluses more used to it
@alicantuncer4800 I’ve had the same issue quite a lot with climbing, would recommend either cutting or sanding down your calluses (to even out your skin so there isn’t a big difference in skin hardness between callus and normal - that’s what makes them rip off), and then making sure you moisturise your hands to help the skin regrow faster. Over time you’ll basically end up strengthening and thickening the skin evenly on your hands so you don’t have really built up calluses to rip off. Hope that’s some help, it sucks training through ripped calluses
Wear gloves or increase your grip strength.
I had the same problem. My calloused hands tore frequently and it would take a week to heal. Here are my 3 best tips after trying many types of gloves:
1. Trim the callous every 3 days or so. There are devices especially suited for this but I have found that finger clippers with a straight edge work best.
2. This is a big one. Get isogrips from Element26. Since I began using them 6 months ago I haven’t had a single tear. Unlike other gloves they stick to the bar as well as your dry hands so you can pull for longer without coming off the bar.
3. Before doing your pull up or chin-up workout wet your hands well to soften your callouses. They are far less likely to tear when soft.
Hope that helps. Those are hard earned tips.
I am 170 lbs, 67 years old and can presently do 46 chin-ups and 40 pull-ups. My goal is 50 for both.
I do Max 21-22 reps.
Im a police trainee in germany.
On the sports test for Pull ups, you need 21 Pull ups for 15/15 Ranking Points
Im the best in the class, but 1-2 are laughing a bit at me or atleast just trolling, why i cant even do 30 or so...
I mean sure, accually i done at the last test 20 reps and the Best of my class mates after me, only 15. But i still feel kinda triggered.
I accually dont do often just normal Pull ups. I train only + extra weight and starting the Sets with +50kg 4 reps
Also a lot more other exercieses. Like 20 Sets and 30-40 a week.
Should i train more for for higher rep Ranges and drop some extra weight? 😅
@sh4nkzz497 50kg is crazy! Good job!
To get to 30 reps I would drop some of that weight and aim to do more pull ups since you are only getting 4 reps at 50kg
@@AndrewAuroraAthletics oke, thx a lot. 😇🙏
haaa,,thanks for your motivation, i tried with one minutes rest and this is the result. 12/8/5 haaaa
@johnmar1622 Keep grinding bro!
Struggling to go past 13.
@TheXandemic Keep grinding bro 😎
you have any tips my ellbows start shaking at the top of the movement
@@amazingman7861 How much? Could just be from tension.
@@AndrewAuroraAthletics i would say a bit not like i am losing control of the movement but its a swinging left and right towards the end of my set probably just have to get stronger and it will go away
@@amazingman7861 Perhaps that's all it is. I haven't experienced that before
I am at 3 pull ups with only like 1 perfect form , i have been doing negatives rows , bands but nothing happens pls tell me what should i do , reps and sets pls
@@AnshTyagi-eo1fc Do you have any extra body fat on you?
@@AndrewAuroraAthletics currently bulking so no , its just my pulling is weak i can do 25-30 push ups 13dips so i dont thing i have much body fat
@AnshTyagi-eo1fc So you are doing pull up negatives? Have you tried jumping pull ups? Also, what's your Australian pull up count?
@@AndrewAuroraAthletics i don't do rows that much I only do banded pull ups now 5 sets 8-20 reps is that enough to improve my pull ups
@AnshTyagi-eo1fc It should help. How many pull ups can you do without a band?
How about not going over 10 pull ups, but actually viewing them as a legit exercise instead, aka performing them in a way that actually stimulates muscle growth. I'd bet 1 million dollars, 95% of people who rep out 20+ pull ups in a single set should simply improve their form and control. The remaining 5%, the heavenly blessed, should buy a weighted vest.
@captainobvious8037 Everyone has different goals man. It is not unrealistic to do 20+ pull ups with correct form. I can do it and so can anyone else
I can 100 with ease
@@jacobharris954 ...can you show me?
nah man i care about doing 20+ pullups just for the sake of saying i can do 20+ pullups. not everyones goal is purely for hypertrophy
@@chillpill8057 based. however! everyone's goal SHOULD be STRENGTH, yeah? not to be fucking doomguy, but just to be healthy. and 3-6 reps with weight kinda screams "strength" right? tbh, 20+ reps unweighted screams "hypertrophy" anyway imo. lol
I can do 9-17 pull-ups is that good for a 13 yr old?
@@MaxtonPlummer That's a wide range. Sometimes you can do 9, and sometimes you can do 17?
@@AndrewAuroraAthletics yes usually it will depend on if my arms are hurting from the day before
So a question wdym by back? i can do everything but the scapula and shoulders especially the bend area at the top is just is in discomfort. what should i do? Just keep trying to do it or should i do some other exercises to help
@@jonginny9879 I don't totally understand your question. Could you please explain it a little clearer?
Thank you bro I’m at 18 with perfect form and kinda got stuck but I’ll definitely try everything you said hopefully I’ll get up to your eventually 🙌
@@n0ten0ughd0g You will get there 😎
4:25 talking about good form and not showing it in the video sends mixed signals ;-)
You must not know what good form is
@@AndrewAuroraAthleticsthat may be true but the video does not show what you tell the audience. Chest is not to the bar and arms are not straight. Maybe it's the angle of the camera, maybe it's because you are doing explosive movements but the choice of footage for good form was not optimal. As is the choice of words for your reply 😉
@PrinceCharles23 At 4:25 my chest was coming to the bar. As I kept going my range of motion gradually degraded because I was getting more and more tired. That happens with pull ups, but just because your range of motion gradually degrades does not mean that those are improper pull ups or wasted reps. If I can do 15 perfectly then that probably means I can do at least 20-25 pull up at 80-90% ROM. Those are called partials and are still pull ups and can still be done with correct form
I had a tiring day. Jump to the bar, did my best 15 rep pr then was never able to again after that night lol tf happened 😂
@@meeehh. So you haven't been able to get to 15 reps since?
@@AndrewAuroraAthletics yes 😂 ill try to get over 15 with your methods
Your video when showing the 5-10 range has you doing 16 pull ups. The problem is after each one you have more and more trouble getting your chin to the bar…..not a good example!!!
@bo49685 Ya, because as lactic acid builds up in your muscles and you excerpt more and more energy your form will degrade, but if you still have the strength to pull up it still counts, even if it's not perfect. If I could do 30 perfect pull-ups, then I could probably do 40 pull-ups total, but my form starts to get worse around 15-20
@@AndrewAuroraAthletics I understand about lactic acid, but that wasn’t the case. If it was, every exercise you would do with weights or body weight would have you develop poor form. We will just have to agree to disagree on this.
@bo49685 When you do pull ups, do you have perfect range of motion up until you no longer have the strength to perform a pull up, or do you gradually start to pull a little lower every time as you get more and more tired, and before you know longer have the strength?
I would say that anyone i've ever known starts to see a gradual decline as they get more and more tired and fatigued. However, my form was still good, but I was not able to pull as high by rep 30 as I could on rep 1.
Is that 30 "perfect" pull ups? No, especially not by gymnast standards, but it was still 30 pull ups with good form, just not complete range of motion
im stuck at 56 with perfect form. Never more. I just cannot get past 56.
@@Edgycoo Damn bro. You're a beast!
damn you're a god. I'm not there yet.
how many sets per training session, how many sessions per week?
@andygamisou If you are truly dedicated to pull ups I would say twice a week, and I usually do 3-4 sets. However, for me personally I only have one day dedicated to my back per week
Pull rest push rest legs rest rest?
@DerekGudmundson If you wanna train 3 days a week that will work. For me I train 5 days a week
Don't think getting to 30+ pull ups has much to do with strength. More likely that lactic acid build up will be the bottleneck. This is also the reason you'll see people 1 arm hang while shaking the other arm. You can do many more pull ups this way. Cardio will play a big role too.
Has anyone ever told you that you look like the rapper Token? 🤔
@@dariuswels No, and I hope no one ever does again
@AndrewAuroraAthletics haha just in the face that's all 😅. Thanks for the response 👍🏻
@@dariuswels Lol of course bro
Pull ups? Nose ups.
Good tips, thanks. Not trying to be a dick but it's time to give up on the hairline brother.
@@IlPinnacolo Not trying to be a dick, just gonna be a dick 😂 I will fix my hairline when I decide to get a hair transplant or hair system. Appreciate the feedback man
What a d-bag comment. Focus on what you are able to control. I see plenty of dudes who are gifted in the follicular sense (nothing that they accomplished, just genetics), but don’t have anywhere near the fitness that Andrew has, which requires dedication and effort.
Isnt the world record like 30
@freshpotatoes4757 Lol I think it's higher than that
It's for consecutive muscle ups (34)
try speaking from your belly and not from your neck. You'll sound more masculine.
Nice vid, but...Dude, that haircut...
Bullshit. If you claim you can do 30 pull-ups you are not in fact doing pull-ups. And indeed, you are doing it wrong bro. Your range of motion is nowhere to be qualified as proper form of execution for reps, you are doing it wrong.
@truedaito9420 Someone sounds upset. Just because YOU can't do 30 pull ups doesn't mean it can't be done. My range of motion in this video was not perfect, but I also did over 100 pull ups to record this video, so I was pretty wore out in a lot of these clips. However, just because the form isn't perfect doesn't mean the pull ups don't count.
The video wasn't titled "how to do 30 perfect form pull ups in a row". Your form/range of motion is going to gradually degrade as you get more tired, but that doesn't mean those reps don't count. If I could do 30 perfect form pull ups then I would probably be able to do around 40 pull ups with a little bit shorter range of motion.
But since you are clearly the expert, how about you record your own video and link it here to help everyone out? I'm sure we would all love to learn and improve our pull up game
You need to go to a barber not to 30 pull ups
D-bag.
Irrelevant weak sperm comment