Don't smash too much volume with pull ups or you may get medial epicondylitis aka golfers elbow. Its horrible and can easily progress to chronic tendinosis and its the worst sport injury I have ever had. Progress slowly and take rest days and activate your back and don't grip the bar too hard. Overcompensating for back weakness with too strong grip will put too much strain on elbow. Rows are also amazing as Adam says, he knows his stuff just thought I'd share my experience, such a bad injury haha
Yup! Been there, and spent months nursing my elbows after over enthusiastic pull up training. Slow, steady, good form, plenty of rest, and patience is the way forward! 💪
@@higherresolution4490Was that with joint preparation? I include a mobility routine that prepares my elbows, as I suffered with tennis elbow from all the rows I was doing. Thankfully now no issues
Damn, i probably needed to hear this, even tho I try to always have rest days for my muscle groups, recently ive had a weird pain in the shoulder on certain movements, this honestly could be it, feels super bad to stop working out now but i guess it's better in the long run to take a week off
1 last way to do more pull-ups. Simply lose weight. Im very heavy at 245 lbs, but when I drop to the 220 lbs range, I can always rep a few more pullups!
You talk so much sense! Get good at the basics; high quality reps. Since I've started leaving my ego at the door and regressing to exercises I can do with good form - I'm progressing well - getting better and getting stronger, and enjoying my workouts again! 💪😃🤸♀️
Thank you for explaining the importance of doing joint preparation exercises for 4-6 weeks. As well as the types of exercises to focus on, why it is important to do and how to gradually progress.
@@GymnasticsMethod Thank You Very Much for explaining why Joint Preparation exercises are so important, help prevent injuries and allow people to do exercises and gradually progress into doing calasthenics, gymnastics training and benefit from it!! Will I be able to see videos of the Joint
Hello there, do you mind giving me your advice and helping me to obtain clear information regarding a gymnastics method? I have explored an app related to it, but I am a bit confused before becoming a member. I would like to have a commitment program to follow without overly complicated elements.
I was stuck at 5(no chest to bar yet) for like a month and a half, started doing the 2 method, first time 2 rep x 6 sets. The main benefit I notices is form, I do every pull up with the best form I can rigth now(still no chest to bar 😂) but in my second week on it I am already at 4rep x 8set. Plan is to get to 6x9 with perfect form, chest to bar and then go back with the usual 3 or 4 sets of 10 to 12
Every video you upload is just amazing. I will definitely implement these into my workouts. PD: yes, I've been paying a lot of attention to prehab and joint preparation since 2019 before and after training ;) 😂😂.
No miracle ?! "Ahhhh" :D :D Great video and tips for unload the weighted sessions, I indeed felt it was too much to have them in every pull session. Thanks for one more great video Adam
Brilliant! Love it that you recommend 4-6 weeks training and one week deload. I found that I must do this or the DOMS are too much to overcome. I'm 64 training calisthenics for 3+ years.
Hello there, do you mind giving me your advice and helping me to obtain clear information regarding a gymnastics method? I have explored an app related to it, but I am a bit confused before becoming a member. I would like to have a commitment program to follow without overly complicated elements.
Hello there, do you mind giving me your advice and helping me to obtain clear information regarding a gymnastics method? I have explored an app related to it, but I am a bit confused before becoming a member. I would like to have a commitment program to follow without overly complicated elements.
Do you recommend the increase and decrease rep method? Each set starting at 1 you add a rep until your close to your max. Then each set after you drop 1 rep. Example: 1,2,3,4,5,6,7,6,5 4,3,2,1
Never really been able to do more than around 12 reps but I could do them with 20Kgs on a belt. I could do a few more at that, maybe 15 bodyweight reps when I was pulling +20 for 12.
Awesome video bro. Joint prep has become my norm be4 i start to train. Im using the 2nd method but i like the 1st method more - might try that. Rings is what id like to see in the next video.
For 4 weeks 10/12 sets of 2 repetitions(pull-ups) with 30 seconds of rest. In week five, do the maximum number of pull-ups and they will be increased ;)
Bro i dont understand this video. My max is 16 pull up. I train 3-4 set max rep or 3-4 set max rep × 60-70%? Three time of week or oll day? I dont have weight help me please bro
16 reps is a great number, it’s already an overkill based on my standards. I use these methods for people who can’t level up to your lever from like 5-7 reps. So IMO you should just use weights tbh
Add another set... decrease the reps to 10... do 4 sets of 10.... rest 1 min between set... or slowly decrease rest time to 1 min... you can even do 45 sec rest between sets... your sets should be equal... like 10 _ 10_ 10_ 9 reps.... if your rest period between sets reached 45 sec then increase reps to 11.... Try this method slowly... Let your body adapt and never train to failure...
In my experience, if you are consistent, yes it will. But don't stay there for too long and try to get to the next step: do a 4th rep with an elastic band, or do a negative. You could do 3 regular reps, and then 3 other negative ones. Always look for a way to get further as soon as you feel you've achieve some progress: you could even stay at 3 reps, bu do a weighted 1st rep and the 2 regular ones, then later 2 wighted ones and 1 regular, and so one... and then you could hit 4-5 regular reps easily.
Hi, I know that adding sets is one of the effective ways to increase pulling strength, but what about last set to failure??? Currently I am working out with last set to failure method: 3 sets of about 90% of my strength and the last one is max out. Is it less effective than adding extra set? Thanks.
Why not add an extra set and then go to failure on that one? Going to failure is like the cherry on top, so anything before that is where you get the bulk of your gains.
I am able to do 9 pullups in a row and one rep with 13kg but still can't touch the bar with my chest so i stoped that and got back to rows and scapula stability exercises 🥲
Don't smash too much volume with pull ups or you may get medial epicondylitis aka golfers elbow. Its horrible and can easily progress to chronic tendinosis and its the worst sport injury I have ever had. Progress slowly and take rest days and activate your back and don't grip the bar too hard. Overcompensating for back weakness with too strong grip will put too much strain on elbow. Rows are also amazing as Adam says, he knows his stuff just thought I'd share my experience, such a bad injury haha
That was great advice. Thanks for taking the time to write all that down. Suggestions that come from personal experience are always the best.
Yup! Been there, and spent months nursing my elbows after over enthusiastic pull up training. Slow, steady, good form, plenty of rest, and patience is the way forward! 💪
@@higherresolution4490Was that with joint preparation? I include a mobility routine that prepares my elbows, as I suffered with tennis elbow from all the rows I was doing. Thankfully now no issues
Damn, i probably needed to hear this, even tho I try to always have rest days for my muscle groups, recently ive had a weird pain in the shoulder on certain movements, this honestly could be it, feels super bad to stop working out now but i guess it's better in the long run to take a week off
It took me several years to recover from that… but now I’m indeed following your advice and take more rest days and STRETCH more !
You called me intermediate - I feel honored. I thought 6 reps were beginnerlevel.
:)
1 last way to do more pull-ups. Simply lose weight. Im very heavy at 245 lbs, but when I drop to the 220 lbs range, I can always rep a few more pullups!
Tell that to Vitaly Feschuk
When I weighed 172 lbs at 6'3", I could do 10 sets of 15 or 15 sets of 10. Now I weigh almost 220, and I can barely do 4 for 3 sets!
Pull ups at 200+ pounds is an impressive feat nonetheless
I'm so glad that I've found this channel, so informative and good content as always❤️
Thank you!
Ditto! 😃💪🤸♀️
You talk so much sense!
Get good at the basics; high quality reps.
Since I've started leaving my ego at the door and regressing to exercises I can do with good form - I'm progressing well - getting better and getting stronger, and enjoying my workouts again!
💪😃🤸♀️
Thank you for explaining the importance of doing joint preparation exercises for 4-6 weeks. As well as the types of exercises to focus on, why it is important to do and how to gradually progress.
I appreciate you to understand the importance of it!
@@GymnasticsMethod Thank You Very Much for explaining why Joint Preparation exercises are so important, help prevent injuries and allow people to do exercises and gradually progress into doing calasthenics, gymnastics training and benefit from it!!
Will I be able to see videos of the Joint
@@GymnasticsMethod I'll look on your RUclips channel for the information!
Thank You for the videos about joint preparation 😊😎‼️
Hello there, do you mind giving me your advice and helping me to obtain clear information regarding a gymnastics method? I have explored an app related to it, but I am a bit confused before becoming a member. I would like to have a commitment program to follow without overly complicated elements.
I was stuck at 5(no chest to bar yet) for like a month and a half, started doing the 2 method, first time 2 rep x 6 sets. The main benefit I notices is form, I do every pull up with the best form I can rigth now(still no chest to bar 😂) but in my second week on it I am already at 4rep x 8set. Plan is to get to 6x9 with perfect form, chest to bar and then go back with the usual 3 or 4 sets of 10 to 12
Every video you upload is just amazing. I will definitely implement these into my workouts.
PD: yes, I've been paying a lot of attention to prehab and joint preparation since 2019 before and after training ;) 😂😂.
Great! Thanks for the feedback! :)
Fantastic tutorial!!!
Thank you
No miracle ?! "Ahhhh" :D :D
Great video and tips for unload the weighted sessions, I indeed felt it was too much to have them in every pull session.
Thanks for one more great video Adam
Brilliant! Love it that you recommend 4-6 weeks training and one week deload. I found that I must do this or the DOMS are too much to overcome. I'm 64 training calisthenics for 3+ years.
Hello there, do you mind giving me your advice and helping me to obtain clear information regarding a gymnastics method? I have explored an app related to it, but I am a bit confused before becoming a member. I would like to have a commitment program to follow without overly complicated elements.
Hello there, do you mind giving me your advice and helping me to obtain clear information regarding a gymnastics method? I have explored an app related to it, but I am a bit confused before becoming a member. I would like to have a commitment program to follow without overly complicated elements.
great vidéo thank you
and nice shoes
Do you recommend the increase and decrease rep method? Each set starting at 1 you add a rep until your close to your max. Then each set after you drop 1 rep.
Example: 1,2,3,4,5,6,7,6,5 4,3,2,1
Yeah it's good, sounds fun, however i neved do these :)
They call that a Pyramid workout. Very popular
Never really been able to do more than around 12 reps but I could do them with 20Kgs on a belt.
I could do a few more at that, maybe 15 bodyweight reps when I was pulling +20 for 12.
This guy is dropping great experience n free knowledge but people watch n leave i mean hit the like button atleast👍
🙏🙏
Awesome video bro. Joint prep has become my norm be4 i start to train. Im using the 2nd method but i like the 1st method more - might try that.
Rings is what id like to see in the next video.
For 4 weeks 10/12 sets of 2 repetitions(pull-ups) with 30 seconds of rest.
In week five, do the maximum number of pull-ups and they will be increased ;)
I can do 10 nice pull ups, but still struggle with full rom inverted row. 6-7 I can keep the form, but after it just does not go up. so frustrating.
The vedio that i was waiting for it
Thankx a lot
Bro i dont understand this video. My max is 16 pull up. I train 3-4 set max rep or 3-4 set max rep × 60-70%? Three time of week or oll day? I dont have weight help me please bro
16 reps is a great number, it’s already an overkill based on my standards. I use these methods for people who can’t level up to your lever from like 5-7 reps. So IMO you should just use weights tbh
Great tutorial, because it's really working
🙏
Should you do the banded reps in the same set as the unassisted?
i can do 3 sets of 12 and then the final set of negatives, but each workout they never get easier and i cant do any more pull ups
Add another set... decrease the reps to 10... do 4 sets of 10.... rest 1 min between set... or slowly decrease rest time to 1 min... you can even do 45 sec rest between sets... your sets should be equal... like 10 _ 10_ 10_ 9 reps.... if your rest period between sets reached 45 sec then increase reps to 11....
Try this method slowly...
Let your body adapt and never train to failure...
Wow this is Best video I have seen of how to increase pull ups! Gracias!
Subscribed 💪🏼
Thank you!!
When doing weighted vs bodyweight do you change the grip distance?
Very good. Muito bom.
thank you!
How i do this pull up workout every day or every other day
how much rest do you reccomend between sets?
1.5-2 minutes
@@GymnasticsMethod thanks man!
Excellent !!!
Great sir
🙏
If you ever change your shirt, haircut, or lighting, I won't know what to do with myself. Don't even switch a single book on that shelf 😂
I changed some things recently 😄
What's your height and weight!?
180 cm, 75 kg
@@GymnasticsMethod great content brother!! keep it up bro.
@@Amit._ 🙏
I can do 8-10 rep clean pull up and chin up can I ready for starting practice one arm pull up or I need more basic strength
You should go up to 12-15 but with the right progressions you can!
I am doing 5 sets of 3 reps pull up and resting 3 minutes between sets. Will it help?
In my experience, if you are consistent, yes it will. But don't stay there for too long and try to get to the next step: do a 4th rep with an elastic band, or do a negative. You could do 3 regular reps, and then 3 other negative ones. Always look for a way to get further as soon as you feel you've achieve some progress: you could even stay at 3 reps, bu do a weighted 1st rep and the 2 regular ones, then later 2 wighted ones and 1 regular, and so one... and then you could hit 4-5 regular reps easily.
What is the name of the elastic band because I can just find short ones in the internet
It’s from amazon, simple resistance band
i'm very sure you could do 30 pull=ups if money was involved
🔥⚡⚡🔥
yess
Hi, I know that adding sets is one of the effective ways to increase pulling strength, but what about last set to failure??? Currently I am working out with last set to failure method: 3 sets of about 90% of my strength and the last one is max out. Is it less effective than adding extra set? Thanks.
Why not add an extra set and then go to failure on that one? Going to failure is like the cherry on top, so anything before that is where you get the bulk of your gains.
@@ddpwe5269 Sounds interesting, will try that. Thanks for the advice.
@@gediminasmalinovskij6312 You're welcome! May your journey bring you many gains! =)
I can do only 3 chin ups chest to bar, what should I do to improve them?
Try negative ones once you've completed the 3 regular reps, they can also be assisted with an elastic band, or do australian pull ups
@@massiegauthier1529 Will try negatives, I don't think bands will help though as I find only the top part of pull-up hard
First to comment
is it OK to work out back muscles everyday?
If you can handle it.. i don’t recommend it
@@GymnasticsMethod thanks for the info boss
👍👍👍
What is the reload week?
Deload week, when you do a less intensive week, or even complete week off to recover.
@@GymnasticsMethod Thanks 🙏🏽
I can rep out 12 chin ups but I can’t get the right arch in my pull ups. I have a rounded back. Is this a scapula problem?
Yes. You need to work on scapula stability and inverted rows!
@@GymnasticsMethod thanks for the tip!
More the better.
I am able to do 9 pullups in a row and one rep with 13kg but still can't touch the bar with my chest so i stoped that and got back to rows and scapula stability exercises 🥲