Hey everyone! Had a lot of questions regarding which weights you should be using while working out (specifically in STAGE 1 of our SUPERHERO PLAN) so I'm currently making a video on that now before heading into STAGE 2. In the meantime we hope you enjoy this video on how to perform PULL-UPS! STAY BUFF. -Brandon
I would love to see a full start to finish run through, from a new person's perspective, of one of you plans. Michaela through the superhero workout would be good, but anyone through any workout with you guys coaching would be huge. Love your stuff! I've done the bulk and cut program, and love it all, but still feel lost sometimes.
@UChTV5qPBtj5xebyLX6ZYj6g Well no I'm saying because I don't want to over strengthen myself with the same muscle group! I know I'm suppose to do one at a time!
@@MATRPICE-ll3bc IMHO some can be done every time like inverted row / Assisted Pull-ups / Pull Down, while for others they should be progressive , for example if you cannot hold up for 30s then pull-up negative makes no sense.
The exercises in this video have really, really helped me get to my first pull-up. When I first started doing negatives, I could only do 3 sets of 5 reps and I would drop like a rock. Now I can do 3 sets of 10 negatives. I’m working every time to go slower and slower on the way down. I can’t quite clear my chin above the bar quite yet on an unassisted pull up, but I’m almost there! Thank you for this video!
Fun Fact: Until high school we always did underhand pull-ups. Then they changed it because, I swear this is what the gym teacher said, "Because some day you may have to pull yourself up from a cliff."
Haven't done a pull-up since my Marine Corps days. Tried doing a pull-up a few times, and I am just way out of shape. So this will be very helpful in getting me to at least doing 1 pull-up and continuing from there. I'm 46 and just started working out again. Found this RUclips channel very helpful and looking forward to getting buff and "stay buff"!
Yes! Do negatives. Went from a max of 0 pullups to 16 pullups after a year of incorporating negatives into my routine. Try pausing or pulling up at 3 points on the way down--this will help you make gains faster!
@@rewod1644 Sure thing, however I can't guarantee better results than what Brandon's instruction may provide. Here's the negative pull-up variation that help me gain pull-up reps at a fast rate. Do normal pull-up reps till failure, as you normally would. - After you've maxed out on normal pull-ups, climb onto a chair and get your head above the pull-up bar to start your first negative rep using good form (see Brandon's instruction at 3:59--your traps should be engaged throughout the negative rep). - Pause at the top for 3-5 seconds, then lower very slowly. Next, - pause at elbows 90 degrees (halfway down the negative rep) for 3-5 seconds, then lower very slowly. Next, - pause just before your arms are locked out, keeping your shoulders depressed and traps engaged for 3-5 seconds (see 2:53 for what shoulder depression looks like). - Then come all the way down. Climb onto the chair, and repeat the above steps, doing as many negative pull-ups as you can using good form. Stop performing these reps before you start sinking like a lead weight because you risk injuring your shoulder joints. Do 3 sets of these for about a month. Then, bump up to 4 sets for the next 3 months, then bump up to 5 sets after that point. A key point here is to rest 3 minutes between these sets. The reason for the extra rest time is to give your body more time to recover because these take a lot of energy to perform. The extra rest should help you gain reps faster. I hope this helps! Good luck with your gains, bro!
Rewod you’re welcome. Some additional info: You might only be able to do this 2-3 times per week starting out. After a month or two, you might be at a solid 3 days per week. Then, after 4-6 months (depending on your recovery rate), see if you can get these in every other day, as long as you don’t have terrible DOMS (Delayed Onset Muscle Soreness). Also, once you get good at doing the negatives with great form (about 3 months in) you can add a slight variation on the routine I listed, by pulling up a couple inches at those 3 points (head above bar, elbows at 90 degrees, and just before straight arms) during a negative rep.
Hi Buff Brandon, a 70 y.o. here. Everyone always forgets to show the most obvious way to learn to do pullups without bands, and expensive gym machines; This of course follows after the hang for 30 seconds, and negative pullups. Just stand on a box or chair that's high enough to allow your legs to do the assisted ascent up to the bar. Your brain will automatically tell how much assistance to make it challenging to get 2 or 5 or 8 good reps without being too easy. As you get stronger, your arms(&lats) will start pulling your feet right off the box. You also don't need a rack or bar, or other equipment; a chin bar and a chair. I know this works. I did enjoy your video very much.
Honestly the best thing about buff dudes is how they never say anything is "easy". They can say simple and complicated but never truly easy because they realize everyone has their own different skill level and realize its not a numbers game, but about the workout.
I was thinking that. One thing they didn't mention is press-ups, you'll develop the strength for a pull-up faster if you practice press-ups in the same workout. Good luck on your journey.
@@jamesbaxterp9191 Just do your thing, there are people at very different levels at the gym and most of them are just focused on themselves. And even if someone looks at you funny who cares.
Working on it. To improve grip, and the overall muscles involved. I do "isometric" negative pull ups. I do it verrrry slowly. Very good to spot and focus on your weak points.
I'm 38, lifting for 2,5 years, started doing pullups about 6 months ago. I'm 6 foot 3 around 200 lbs. Couldn't do a single one. Started doing them with bands. Once I got to 4 sets of 10, I'd go to a smaller band until I could do 4x10 again. Then to the next smaller band. Now I can do 5 PROPER pullups unassisted and I "drop set" the rest of the set with a small band to get my 4x10 in. Edit: I forgot to mention, after I do my last rep, I sit on the box I stand on to step in the band, and I do a "lat pulldown" with the band. I do a static hold for about 10 seconds, then release, and immediately into another static hold. 3 is usually enough to burn out the muscles. If you need more resistance, grab the band higher, if less, grab lower.
@@MrKrinks35 good job! I go through full range of motion though. From a dead hang, to as high as my lats will let me. No partials. Then on the last rep I try to hang there as long as I can till my lats give out.
Did my first full pull-up (in my life) today as a 41 yr old male. Took just over 3 months (starting at around 200 lbs) to get to a pull-up from standing, and about another month to get the full one (at 184 lbs now). Did a combination of this method(no machine) and Megsquats method. Thanks so much!
@czeczej For stuff without bands - around 30 seconds to 4 minutes. Since there's no way to adjust the resistance, I don't try to go full out on these, so my rest is shorter. With bands for assistance, I tend to split sets in half (I give myself a short break to rest my hands - like 30~60 seconds). So ideally, I'd do 4-6 reps - hand rest - 4-6 more reps. Generally I'm doing 3 of these full sets, and the two breaks between those sets tend to vary from 5~10 minutes each. Progression went: 3x Dead Hang 30 secs (different grip each time) 3x Shoulder Depressions 10 reps To: 3x Negative 30 secs with bands (different grip each time) 3x Pull-up from box/standing 12 reps with bands To: 3x Negative 30 secs without bands (different grip each time) 3x Pull-up from full hang 12 reps with bands Tended to do this daily. So when starting out, I could dead hang for 10 seconds and eventually built it up to 3x30 seconds. At that point, I progressed to the next step(negatives) and stopped doing dead hangs.
You can use the assisted pullup machine to cancel your fat weight. As you lose fat, you can reduce the assist weight. So if you are 100 pounds overweight, using an assist weight of 100 pounds would simulate what (lean) bodyweight pullups would feel like after you lose the weight.
I did 30 clean pull ups in a row today! Took me 2.5 years, after not being able to do 1. Startet back then with Australian pullups. It's been a long road, but I feel so happy. And I have to tell y'all: enjoy the journey! It makes the sense of accomplishment all the greater when you can look back at the body of work it took to get to this point!
Well done! 30 pullups is a rarefied station in calisthenics, I'd guess less than 1% of people out there can do 30 good reps in one set. Even 20 is a very big ask.
Back in august I (21, F) told myself I'd get my first ever pullup by graduation this May. I've been working my way towards that and am making a lot of progress. So far, I have gone from barely being able to hang from the bar at all, to doing 4 sets of 8 on assisted bands. Thanks for the advice on the bands :)
@@c.t.1893 wow, thanks for asking to keep me accountable! COVID kept me away from the gym for a couple months, which really set me back. But I've been training again, and I'm on track to do a pull-up in the next month or so 😁
This video seemed pretty good- like good advice. Totally cheesy and weird, but good advice. Good to have that validated. I have a lot of work to do, but I will be so stoaked if I get there.
Honestly heavy barbell rows got me able to do pull ups easily. I couldn’t do more than 2 back when my barbell row was 95lbs for 10. Now my BB row is 185 x 5 and I can do pull ups for around 8-10 x 3
So you did heavy barbell rows an THAT got you to be able to perform Pull-Ups?! OMG I'm on it💯🙌, pull ups are ahhhh B!TCH no doubt, they take some serious strength to do but I'm not using my energy on bitching & complaining about not being able to do them instead I'll save every ounce of my energy to PERFORM PULL-UPS 💪 Heck yeahhhh Let's GOOOO🙌
Thank you so, so much for this tutorial. Pull ups were always the hardest for me to do. These progressive techniques are really making it easier to do a proper pull-up.
Videos like this would be very welcome! My girlfriend is also trying to get into fitness and get in shape but doesnt really know where to start, she is skinny and struggles to lift or to do pullups, pushups etc. more videos like this would be a huge help!
I’m going to start my pull up journey now too. I have the muscles for it just too much fat weighing me down. Lol my goal is to do one by the time you upload the video of her doing one.
These tutorial videos are the best. I like how thorough they are, but you don't get so focused on minutiae we wind up freezing in the gym because we are trying to remember 100 points about a given exercise. The skit videos are good, but the instructional stuff is the best
I've been wanting you guys to do this video ever since I watched your F.B.I fitness challenge and saw how she struggled with pull ups . I'm a girl and struggeling too, and I would love to see her progression in the future. Good luck buff girl !
My issue with the hang holds/dead Hangs isn't my grip strength, but rather pain in the shoulders themselves. Even if I do shoulder/Scapula depressions it's pain right at the top of my delts that causes me to stop. I Weight train 5 days per week using dumbbells & Resistant Bands (I'm 63, workout at home, have nerve damage & balance issues so I need to do Seated exercises) but do Seated DB Shoulder Presses, Arnold Presses, Scott Presses, Piston Presses, Unilateral DB Side Lateral Raises, Rear Delt Flyes, Rear Delt Forward Leaning Swingback Extensions, etc; so I have strength in my shoulders, it's just that Dead hanging causes a lot of pain at the top of my delts. Maybe it's just because it's just a new exercise; and/or my bones are old and creaky.😂 But I bought a power tower so I can practice.
Great video. All of these exercises are a must do. To me personally, the game changer was band assisted pull ups. Negatives, dumbell exercises and holds helped me to get to my first pull up, but band assisted ones helped me to achieve 4 in a reasonably short amount of time.
Thanks for putting this together. Trying to get back into shape and appreciated having both Brandon as the pro and McKayla(sp?) as the beginner working through the examples. I took notes and will be getting to work.
Super helpful...thanks!!!!!! I used your video and am happy to report I can do 4 pullups with the band and 1 without. Not bad considering a few weeks ago I couldn't lift myself an inch!
@@whatislifebuttheenjoymento3405don't get discourage yesterday is gone tomorrow isn't promised therefore get back into your workout routine, I believe in you go get it🙌💪
I've heard that kneeling lat pulldowns is a good way to engage your core a bit more than being stuck in the seated position. I've found it works the muscle groups slightly differently.
I’ve been doing bodybuilding for the past 3 years, and for the first time ever I did my first pull up. I also did my first 10 push ups. Gains !!! (I’m a boy, 16) so it’s really good after 3 years!! I’m so happy!
I'm a climber so it's always really funny to me to see the grip strength part. It's so wonderfully easy for me. But for some reason I still can't do a pull up, which is absolutely something to be ashamed of as someone who is slowly leaving the beginner grades in climbing and getting to the intermediate ones.
Nah, that only shows that you're a good climber. If you're strong you can muscle yourself through a lot of climbs without developing technique. I'm always very impressed by the chubby, weak women somehow doing harder climbs than me.
Awesome recommendations! Thanks for providing step by step explanations. Hopefully I can get 5 pull ups by the end of this quarantine and show everyone up at the gym.
Thanks for the tips, I've been struggling with pull ups for a while now - doing banded pull ups at the moment. I'll definitely look at adding some of the other exercises in as well
My bar arrived today and was so confident to try out the hang hold thinking I can at least do one rep but I did not last more than 10 seconds. This gonna be a long journey.
Hey guys, thanks for the video. I was just wondering how often you should do each? Do you work on one exercise for a week or so then the next, or go one after the other? Hope to hear back. Cheers
As a woman is really nice to see the perspective on both a woman and man. Alot of training videos are directed at men who are already quite built and its harder to figure out exactly what im doing. thank you for this!
I seen a good amount of pull up videos for beginners and most don't provide as much info as this video. And the comment hyDrangeas Maria's comment on set and rep is a big thumbs up. This video is now my go-to to work on my pull up journey. THANK YOU!
Shoulders back and chest up can't be stressed enough. You think you got yourself going, until looking in the mirror falling flat in pool of shame. Also that back would shine as a power-metal cover 🤘 Excellent!
@@BuffDudesWorkouts She's taking over this channel. You're very interesting, but whenever she's onscreen, I'm not hearing a word you're saying and she has my complete attention. It's like whenever your friend stops by with his hot girlfriend and you need to pull him aside later and ask him to not talk so much whenever she's around and just be quiet whenever she has anything to say. Sorry.
Very helpful, my daughter & I are on a WEIGHT-LOSS journey and wanted to start doing pull ups & tricep dips yet could not complete even one. We're documenting both of our journey's on RUclips, I recently lost 139 through clean eating, exercise and intermittent fasting, now I'm trying to help my baby girl 💪🏽
Great job Michaela (sorry if I spelled that wrong 😬) pull-ups are brutal but really effective for overall strength. Brandon your videos kick ass bro. I definitely have to work on speaking in front of a camera because you show there are levels to this haha. 💪🏻👍🏻
I am so happy I found this video! I have never in my life been able to do a pull-up but since I started my fitness journey this is a goal of mine not just to do 1 but to do 10 and then 3 sets of 10 my Brandon Not Gonna Lie Your Body Type Is My Goal...And Then My Goal Is Mariusz Pudzianowski 💪by the time I'm 45 and I'm 37 right now Hard Work Is The Key And Your Videos have made such a difference in my workouts from prior to finding y'all! Don't Ever Stop Helping People Become The Best They Can Be!
Me:(sitting on the sofa) I'll start doing these exercises right now. Chips:(And leave us alone!!) Me:I'll be there and I'll be there. And the rest is legend...
Thanks for all these tips. Just started doing hang holds on the equipment in our park today. Looking forward to being able to do 3 sets of 30. Right now making it to about 15-20 seconds. Excited to see all and any progress!
I don't know how I did it the first time. But I used to have a ring suspended from my ceiling that my mom had set up for me to hang by as she thought doing that would make me taller (It didn't work). I used to practise my chin-ups and pull-ups using those rings. Recently, I have joined a gym for the first time in my life and while I can't even pull off 10 push-ups in a row or beyond 10kg in bench press, I can do 10 pull-ups easily. I never realised that pull-ups were so difficult for most people and that it is considered an 'advanced' exercise that beginners are not expected to be able to do. Even my trainer can't pull off more than 12 pull-ups in a row.
@@10oneluv10 It's a joke among those who watch Athlean X videos. Jeff is a strong advocate for facepulls, but as a physical trainer, he'd obviously agree that pull-ups work more muscles.
The seated pull up can also be done with feet elevated on a bench/box, its good. Kind of removes the assistance of your legs since they are being suspended and supported. Give it a try
I just found your video of beginner pull-ups. It helped me a lot, because I have one of the green bands and tried to get in, but I'm short and couldn't never thought to use my knee instead.
I just got a Hoist Fitness Tree in my Condo. I don’t even use Latpull and Seated Row machines anymore. I’m 52 now, and switching to body weight resistance training. No more heavy weightlifting.
Excellent! Just found your site and subscribed. I’m a non-fit, obese female who is on the mission of losing 130lbs. Even when I was skinny I was never able to do pull ups, but now I understand why! Thank you!!!
Hey everyone! Had a lot of questions regarding which weights you should be using while working out (specifically in STAGE 1 of our SUPERHERO PLAN) so I'm currently making a video on that now before heading into STAGE 2. In the meantime we hope you enjoy this video on how to perform PULL-UPS! STAY BUFF. -Brandon
any chance you guys would do a video where you just drink water, tea and coffee as part of a diet?
@@mattmallecoccio8378 you mean like in addition to our normal food eating routine? Basically just food and water/tea/coffee?
You should run Michaela through the superhero workout plan
I would love to see a full start to finish run through, from a new person's perspective, of one of you plans. Michaela through the superhero workout would be good, but anyone through any workout with you guys coaching would be huge. Love your stuff! I've done the bulk and cut program, and love it all, but still feel lost sometimes.
Thats great, be good to have your viiews on progression factors between workouts and phase's.
0:58 Hang Hold (3 sets × 30 sec)
2:24 Shoulder Depression (3 sets × 10 reps)
3:28 Pull-Up Negatives (3 sets × 8-10 reps)
3:33 Assisted Pull-Up (3 sets × 8-10 reps)
9:06 Pull Downs (3 sets 8-10 reps)
I'm I so suppose to do all of them? Or one of them?
@UChTV5qPBtj5xebyLX6ZYj6g Well no I'm saying because I don't want to over strengthen myself with the same muscle group! I know I'm suppose to do one at a time!
@@MATRPICE-ll3bc IMHO some can be done every time like inverted row / Assisted Pull-ups / Pull Down, while for others they should be progressive , for example if you cannot hold up for 30s then pull-up negative makes no sense.
Thank you so much buddy 😁🙏
have to do all these in a day? or master one after the other?
I'm already good at depression.
🤣🤣
😂 matches your name
@@riyamtom393 LOL!
That sounds sad man.
THIS MADE ME WHEEZE
*How to do pull ups brought to you by*
Thor and Wonderwoman
When DC and Marvel collide!
Nope that’s Wolverine. Hudson is Thor.
He looks like Jim Hopper if he was ripped.
Except Tor is redhaired.
Odin and Wonderwomen?
The exercises in this video have really, really helped me get to my first pull-up. When I first started doing negatives, I could only do 3 sets of 5 reps and I would drop like a rock. Now I can do 3 sets of 10 negatives. I’m working every time to go slower and slower on the way down. I can’t quite clear my chin above the bar quite yet on an unassisted pull up, but I’m almost there! Thank you for this video!
Fun Fact: Until high school we always did underhand pull-ups. Then they changed it because, I swear this is what the gym teacher said, "Because some day you may have to pull yourself up from a cliff."
Was your gym teacher Macgyver?
I had a Gym Teacher say the same thing, and it made sense!
You mean chin ups?
Personally, I think that any healthy man should be able to pull his own weight up at least once.
@@thecaptain5026 Then tell that to the President and have him lead by example.
Hang Holds 3x30 Sec 0:59
Shoulder Depressions 3x10 2:24
Pull-up negatives 3x8-10 3:28
Assisted Pull-ups 3x8-10 5:34
Inverted row 3x8-10 9:30
Seated Pull-up 3x8-10 10:08
"The next exercise is depression."
Me: *Leaves the chat*
More like:
Me: I should be an expert on this.
I'd leave the chat if I could.. lol
Is it a leg exercise
lol
Shoot I do depression everytime I walk in the gym 🤣
Haven't done a pull-up since my Marine Corps days. Tried doing a pull-up a few times, and I am just way out of shape. So this will be very helpful in getting me to at least doing 1 pull-up and continuing from there. I'm 46 and just started working out again. Found this RUclips channel very helpful and looking forward to getting buff and "stay buff"!
Yes! Do negatives. Went from a max of 0 pullups to 16 pullups after a year of incorporating negatives into my routine. Try pausing or pulling up at 3 points on the way down--this will help you make gains faster!
Could you say more about your routine please ? I'm stuck at 3 pullups (4 chinups) :/ (training 3 times a week )
@@rewod1644 Sure thing, however I can't guarantee better results than what Brandon's instruction may provide. Here's the negative pull-up variation that help me gain pull-up reps at a fast rate.
Do normal pull-up reps till failure, as you normally would.
- After you've maxed out on normal pull-ups, climb onto a chair and get your head above the pull-up bar to start your first negative rep using good form (see Brandon's instruction at 3:59--your traps should be engaged throughout the negative rep).
- Pause at the top for 3-5 seconds, then lower very slowly. Next,
- pause at elbows 90 degrees (halfway down the negative rep) for 3-5 seconds, then lower very slowly. Next,
- pause just before your arms are locked out, keeping your shoulders depressed and traps engaged for 3-5 seconds (see 2:53 for what shoulder depression looks like).
- Then come all the way down. Climb onto the chair, and repeat the above steps, doing as many negative pull-ups as you can using good form. Stop performing these reps before you start sinking like a lead weight because you risk injuring your shoulder joints.
Do 3 sets of these for about a month. Then, bump up to 4 sets for the next 3 months, then bump up to 5 sets after that point. A key point here is to rest 3 minutes between these sets. The reason for the extra rest time is to give your body more time to recover because these take a lot of energy to perform. The extra rest should help you gain reps faster.
I hope this helps! Good luck with your gains, bro!
Thank you so much for this detailed answer ! I'm going to do that and hopefully unlock my pullups ! Thank you !
Rewod you’re welcome. Some additional info:
You might only be able to do this 2-3 times per week starting out. After a month or two, you might be at a solid 3 days per week. Then, after 4-6 months (depending on your recovery rate), see if you can get these in every other day, as long as you don’t have terrible DOMS (Delayed Onset Muscle Soreness).
Also, once you get good at doing the negatives with great form (about 3 months in) you can add a slight variation on the routine I listed, by pulling up a couple inches at those 3 points (head above bar, elbows at 90 degrees, and just before straight arms) during a negative rep.
Thank you so much again for your time and advice ! I'll try that, now I have no reason to stagnate 😉
Hi Buff Brandon, a 70 y.o. here. Everyone always forgets to show the most obvious way to learn to do pullups without bands, and expensive gym machines; This of course follows after the hang for 30 seconds, and negative pullups. Just stand on a box or chair that's high enough to allow your legs to do the assisted ascent up to the bar. Your brain will automatically tell how much assistance to make it challenging to get 2 or 5 or 8 good reps without being too easy. As you get stronger, your arms(&lats) will start pulling your feet right off the box. You also don't need a rack or bar, or other equipment; a chin bar and a chair. I know this works. I did enjoy your video very much.
I did the same.
Next video: Hair care tutorial.
She’s a god damn angel......
Watch and learn lol
Been waiting for his hair care routine for years 😂🤷🏻♂️
Haha
1000th like is mine
Honestly the best thing about buff dudes is how they never say anything is "easy". They can say simple and complicated but never truly easy because they realize everyone has their own different skill level and realize its not a numbers game, but about the workout.
Her arms and shoulders are looking incredible 😮 I'm on the same journey to my first pull up, this video came at a good time 😀
I was thinking that. One thing they didn't mention is press-ups, you'll develop the strength for a pull-up faster if you practice press-ups in the same workout. Good luck on your journey.
@@GeordiLaForgery thanks for that! Push ups are definitely part of my routine
Me *hanging from a bar at the gym randomly*: don't worry mate. I'm exercising.
I’m actually so scared to do that cuz I don’t wanna be judged 😭 but I used to be a gymnast so I know it really helps
@@jamesbaxterp9191 Just do your thing, there are people at very different levels at the gym and most of them are just focused on themselves. And even if someone looks at you funny who cares.
If anyone asks just tell
Them you injured your lower back and doctor order is need to hang to stretch the lower back. 😁
as beginning champ actually i was surprised how hard it can be just to hang from a bar for 30secs.
@@jamesbaxterp9191 is it weird? I always do that for grip strength.
Push-ups, pull-ups, I started them with negative movement. Two weeks ago I can't do even once pull-up. Now I can do 4 good pull-ups.
only negatives helped you?
I do pull ups
@marta buck did only the negitive movement help
Working on it. To improve grip, and the overall muscles involved. I do "isometric" negative pull ups. I do it verrrry slowly. Very good to spot and focus on your weak points.
I'm 38, lifting for 2,5 years, started doing pullups about 6 months ago. I'm 6 foot 3 around 200 lbs. Couldn't do a single one. Started doing them with bands. Once I got to 4 sets of 10, I'd go to a smaller band until I could do 4x10 again. Then to the next smaller band. Now I can do 5 PROPER pullups unassisted and I "drop set" the rest of the set with a small band to get my 4x10 in.
Edit: I forgot to mention, after I do my last rep, I sit on the box I stand on to step in the band, and I do a "lat pulldown" with the band. I do a static hold for about 10 seconds, then release, and immediately into another static hold. 3 is usually enough to burn out the muscles. If you need more resistance, grab the band higher, if less, grab lower.
Do u do pull ups everyday?
At 56 years old with parkinson's and 260 lbs, I am up to 4 pull ups. Age and size is an excuse.
Danny D helpful thanks, especially since we have similar body structure
@@grumpypancho8219 no twice a week. Start off every back day with 4 sets.
@@MrKrinks35 good job! I go through full range of motion though. From a dead hang, to as high as my lats will let me. No partials. Then on the last rep I try to hang there as long as I can till my lats give out.
Did my first full pull-up (in my life) today as a 41 yr old male. Took just over 3 months (starting at around 200 lbs) to get to a pull-up from standing, and about another month to get the full one (at 184 lbs now). Did a combination of this method(no machine) and Megsquats method. Thanks so much!
@czeczej For stuff without bands - around 30 seconds to 4 minutes. Since there's no way to adjust the resistance, I don't try to go full out on these, so my rest is shorter.
With bands for assistance, I tend to split sets in half (I give myself a short break to rest my hands - like 30~60 seconds). So ideally, I'd do 4-6 reps - hand rest - 4-6 more reps. Generally I'm doing 3 of these full sets, and the two breaks between those sets tend to vary from 5~10 minutes each.
Progression went:
3x Dead Hang 30 secs (different grip each time)
3x Shoulder Depressions 10 reps
To:
3x Negative 30 secs with bands (different grip each time)
3x Pull-up from box/standing 12 reps with bands
To:
3x Negative 30 secs without bands (different grip each time)
3x Pull-up from full hang 12 reps with bands
Tended to do this daily. So when starting out, I could dead hang for 10 seconds and eventually built it up to 3x30 seconds. At that point, I progressed to the next step(negatives) and stopped doing dead hangs.
Yup, love this format with the trainer, trainee and training tips all in one. Very relatable and helpful. Thanks!!
He looks like hopper from stranger things 😂😂
On god
So true i was thinking that to before i saw your comment
Yess
🤣🤣🤣🤣true
Hahaha
Step 1: Lose a bunch of weight...
Step 2: then follow this video.
Why not do both at the same time?
@@WolframiteWraith not easy if you are a beginner
SapphireShield because I’m literally 270lbs lmfao and was 330lbs this time last year. I try so hard to do this but ig I have to keep strength training
@@kay-ty5rx Fair enough. Gotta make priorities.
You can use the assisted pullup machine to cancel your fat weight. As you lose fat, you can reduce the assist weight. So if you are 100 pounds overweight, using an assist weight of 100 pounds would simulate what (lean) bodyweight pullups would feel like after you lose the weight.
I did 30 clean pull ups in a row today! Took me 2.5 years, after not being able to do 1. Startet back then with Australian pullups. It's been a long road, but I feel so happy. And I have to tell y'all: enjoy the journey! It makes the sense of accomplishment all the greater when you can look back at the body of work it took to get to this point!
How did you increase them?:D
@@angel2o Just keep on doing them. Twice a week, 9 sets pull ups, 9 sets chin ups each session.
Well done! 30 pullups is a rarefied station in calisthenics, I'd guess less than 1% of people out there can do 30 good reps in one set. Even 20 is a very big ask.
@@OwnedByTheState Thank you, Timothy.
@@David-kg5dk I'm starting from 0 rn, 30 pushups is very good congrats
Back in august I (21, F) told myself I'd get my first ever pullup by graduation this May. I've been working my way towards that and am making a lot of progress. So far, I have gone from barely being able to hang from the bar at all, to doing 4 sets of 8 on assisted bands. Thanks for the advice on the bands :)
Did you manage one?
@@c.t.1893 wow, thanks for asking to keep me accountable! COVID kept me away from the gym for a couple months, which really set me back. But I've been training again, and I'm on track to do a pull-up in the next month or so 😁
@@rel4998 Have you got the one pull up done yet?
How’s the pull ups coming along?
@craig smith I have been able to do 1 at a time! A few times I've been able to do 2 in a row. Thanks for checking in!
Love pullups, been doing em every day for over a year, I can now do 3 sets of 10 with a minute and a half rest in between, pretty well.
Nice one. I am also about to pick it up. But why not do them every other day? It is all about the repair time :)
I do 1 set of 1
@@mrantunes91 Dang some I put this message up 2 years ago now I can hit 20 pullups with 5 minutes rest between sets
Bro does it increase height ?
Also in how many days did u build your grip strength ?
@@humanfirst2110 Grip strength builds pretty naturally if you are lifting weights regularly. And no it doesn't increase your height lol.
This was really useful! As someone who struggles to do pull ups, these tips and exercises are just what I needed. Thank you!
Hey man, How is your progress going?
@@hendrixneves5044 what's her instagram?
Focusing on the negative only at the start really goes a long way towards getting your first pull up
You think so?
@@HM-kh7mt personally helped me to get started, great exercise
I focus doing negative and after 1month I did my first pull up
This video seemed pretty good- like good advice. Totally cheesy and weird, but good advice. Good to have that validated. I have a lot of work to do, but I will be so stoaked if I get there.
Tried doing negative pull ups. Fkd up my shoulder for weeks. I cannot even do that right. fml
Honestly heavy barbell rows got me able to do pull ups easily. I couldn’t do more than 2 back when my barbell row was 95lbs for 10. Now my BB row is 185 x 5 and I can do pull ups for around 8-10 x 3
So you did heavy barbell rows an THAT got you to be able to perform Pull-Ups?! OMG I'm on it💯🙌, pull ups are ahhhh B!TCH no doubt, they take some serious strength to do but I'm not using my energy on bitching & complaining about not being able to do them instead I'll save every ounce of my energy to PERFORM PULL-UPS 💪 Heck yeahhhh Let's GOOOO🙌
I have always struggled with pull ups. I can now see some weak points I need to work on.
Good luck on your 1st pull up Buff Girl!
That is one glorious beard. #beardenvy
Hercules beard
@ksi
The five pull-up commandments
And glorious hair😁
This is so informative. I have MILES to go on my training before this is even on the table but great to know!
"the next exercise is depression"
Me: *It's showtime!*
😂
😂😂
😅😅😅
😂😂😂😂
😂😂😂😂😂
when he said the band can come off the foot and slap you in the face.... I can already picture that happening 😂😂😂😂
Thank you so, so much for this tutorial. Pull ups were always the hardest for me to do. These progressive techniques are really making it easier to do a proper pull-up.
Videos like this would be very welcome! My girlfriend is also trying to get into fitness and get in shape but doesnt really know where to start, she is skinny and struggles to lift or to do pullups, pushups etc. more videos like this would be a huge help!
Great video. These exercises got me to my first unassisted pull-up, and then my first set of 5.
You go girl.
@@couchprincess698I think that’s a guy
I’m going to start my pull up journey now too. I have the muscles for it just too much fat weighing me down. Lol my goal is to do one by the time you upload the video of her doing one.
Did they ever do the video of her doing the pullup?
She has the nicest sunny disposition, and inspiring to see someone starting out. She’s humble and works hard. Thank you for this.
These tutorial videos are the best. I like how thorough they are, but you don't get so focused on minutiae we wind up freezing in the gym because we are trying to remember 100 points about a given exercise. The skit videos are good, but the instructional stuff is the best
2:47 That look tho..
They totally smash
@@djyplay3715 well yeah that's his girlfriend
@@djyplay3715 none of your business
I've been wanting you guys to do this video ever since I watched your F.B.I fitness challenge and saw how she struggled with pull ups . I'm a girl and struggeling too, and I would love to see her progression in the future. Good luck buff girl !
I learned by putting a chair and assisting myself, I’m now able to do them without it.
I love this! Thank you. So far I can only hold myself for 10 seconds and it made me realize how much I need to work on my strength!
My issue with the hang holds/dead Hangs isn't my grip strength, but rather pain in the shoulders themselves. Even if I do shoulder/Scapula depressions it's pain right at the top of my delts that causes me to stop.
I Weight train 5 days per week using dumbbells & Resistant Bands (I'm 63, workout at home, have nerve damage & balance issues so I need to do Seated exercises) but do Seated DB Shoulder Presses, Arnold Presses, Scott Presses, Piston Presses, Unilateral DB Side Lateral Raises, Rear Delt Flyes, Rear Delt Forward Leaning Swingback Extensions, etc; so I have strength in my shoulders, it's just that Dead hanging causes a lot of pain at the top of my delts. Maybe it's just because it's just a new exercise; and/or my bones are old and creaky.😂
But I bought a power tower so I can practice.
This is by far the best, doable, most straightforward pull-up tips video I found 🙏❤
10:52 that's love right there my friend
That's the look you get early on in a relationship, that ain't love fam.
@@Smullet90 Damn right, love is not something you feel directly, you build to it.
@@Smullet90 100%....the early relationship butterflies
@@Smullet90 lol. May be, lol
I mean, I would've looked at Brandon the same way she did
Great video. All of these exercises are a must do.
To me personally, the game changer was band assisted pull ups. Negatives, dumbell exercises and holds helped me to get to my first pull up, but band assisted ones helped me to achieve 4 in a reasonably short amount of time.
ruclips.net/video/f6Yxwngzr0A/видео.html
She has made visible improvements to her physique. She will be a beast soon. Rawr!
I love her happy personality 😍
Negative: Careful not to bash your knees into the box (control)
Bands on foot: Careful not to point your toe...just...take my word for it.
@yellowleaf Check this tool for Pull ups guys! ruclips.net/video/aOYAe8m7L58/видео.html
hahahahahahaha
LOL
Thanks for putting this together. Trying to get back into shape and appreciated having both Brandon as the pro and McKayla(sp?) as the beginner working through the examples. I took notes and will be getting to work.
That's a great video! The negatives a key to building real strength to getting that first awesome pull up. Keep it up!
Super helpful...thanks!!!!!! I used your video and am happy to report I can do 4 pullups with the band and 1 without. Not bad considering a few weeks ago I couldn't lift myself an inch!
Glad both buff dudes have awesome buff gals in their lives!
Super helpful. Turning 60 in August and the goal during year 60 is doing a pull up :)
@white man invented the modern world i dont think 60 years old will check yr notifications
Good luck buddy
I'm 26 and I'm quite disappointed with my fitness. I used to play soccer I was a fast player now I get tired after playing for 5 min even 2 min
@@whatislifebuttheenjoymento3405don't get discourage yesterday is gone tomorrow isn't promised therefore get back into your workout routine, I believe in you go get it🙌💪
I've heard that kneeling lat pulldowns is a good way to engage your core a bit more than being stuck in the seated position. I've found it works the muscle groups slightly differently.
I’ve been doing bodybuilding for the past 3 years, and for the first time ever I did my first pull up. I also did my first 10 push ups. Gains !!!
(I’m a boy, 16) so it’s really good after 3 years!! I’m so happy!
bodybuilding at 13😭
@@bigdaddy7048 i dont know Why i Said that nothing in that comment is true
@@grape2689 😭😭your honesty is hilarious hahaha
@@bigdaddy7048 ahahahha
I'm a climber so it's always really funny to me to see the grip strength part. It's so wonderfully easy for me. But for some reason I still can't do a pull up, which is absolutely something to be ashamed of as someone who is slowly leaving the beginner grades in climbing and getting to the intermediate ones.
It's almost like grip strength has very little to do with the exercise...
@@marcdumont2275 It definitely does for some people and I'm glad he included it.
dont feel bad, ur using legs to do a lot of assisting when ur are climbing. i hear a lot of climbers say this about not being able to do a pullup
@@Surprisebaby I can do a few now :)
Nah, that only shows that you're a good climber. If you're strong you can muscle yourself through a lot of climbs without developing technique.
I'm always very impressed by the chubby, weak women somehow doing harder climbs than me.
I just added the assisted ( machine ) to my routine. Just getting back into working out and I'm 5'9 - 260lbs, gotta wake these muscles up.
Awesome recommendations! Thanks for providing step by step explanations. Hopefully I can get 5 pull ups by the end of this quarantine and show everyone up at the gym.
Thanks for the tips, I've been struggling with pull ups for a while now - doing banded pull ups at the moment. I'll definitely look at adding some of the other exercises in as well
day 1 here we go!
i can’t do a single pull up yet but i’ll update in a month!
So??
Go Michaela!!! Legit this has been my one gym goal since I first started in high school... To do a set of unassisted pull-ups!!!
My bar arrived today and was so confident to try out the hang hold thinking I can at least do one rep but I did not last more than 10 seconds. This gonna be a long journey.
Thank you for this video! Im 47 add an absolute beginner so I'm looking forward to developing some upper body strength.
Definitely trying some of these! Can’t wait to get my first unassisted pull up!
have you gotten it?
Please do more videos like this!!! It is very important to show someone’s progress so we can relate ! This is my day 1!
Hey guys, thanks for the video. I was just wondering how often you should do each? Do you work on one exercise for a week or so then the next, or go one after the other? Hope to hear back. Cheers
As a woman is really nice to see the perspective on both a woman and man. Alot of training videos are directed at men who are already quite built and its harder to figure out exactly what im doing. thank you for this!
6:02 no, if it slips, it'll end up hitting something far more important
Have your kids now!
ouch
good luck with father's day now
wait this comment was 99 years ago?
Bill Baily chill
i just watched the push up mistakes vid first then this one n doubled checked the time stamp n holy sht mickaela ur body changed so much!! its amazing
2:25 i died when he said Don't let this exercise depress you🤣
Wonderful to se this kind of videos.
Its pedagogic, from the basics building up and no blabla talk, just what you need to succeed.
" next exercise is depression, now don't let it depress you" hahah the name speak for itself tho.
I seen a good amount of pull up videos for beginners and most don't provide as much info as this video.
And the comment hyDrangeas Maria's comment on set and rep is a big thumbs up.
This video is now my go-to to work on my pull up journey.
THANK YOU!
Shoulders back and chest up can't be stressed enough. You think you got yourself going, until looking in the mirror falling flat in pool of shame. Also that back would shine as a power-metal cover 🤘 Excellent!
You can also do hollow body pull ups, they're useful to prepare for different skills.
You both are bad ass! I just got up to being able to do three pull ups now and I'm working towards my goal of 10!
Is my imagination or your wonder woman is getting ripped? Daaaaamn
She's definitely putting in a hell of a lot of hard work. She'll be happy to hear your comment, thank you!
@@BuffDudesWorkouts She's taking over this channel. You're very interesting, but whenever she's onscreen, I'm not hearing a word you're saying and she has my complete attention. It's like whenever your friend stops by with his hot girlfriend and you need to pull him aside later and ask him to not talk so much whenever she's around and just be quiet whenever she has anything to say. Sorry.
@@erwinquiachon8054 that's... weird comment
Erwin Quiachon you could just have said that you find his girl atractive, instead you choose to wrote the most stupid and cringy comment
@@erwinquiachon8054 did you just post cringe
Very helpful, my daughter & I are on a WEIGHT-LOSS journey and wanted to start doing pull ups & tricep dips yet could not complete even one. We're documenting both of our journey's on RUclips, I recently lost 139 through clean eating, exercise and intermittent fasting, now I'm trying to help my baby girl 💪🏽
GO DAWGS! My wife requires I say that whenever I see UGA gear.
Smart lady.
Good teaching and demonstrating. Thanks for the lesson . I'm inn again 😅
Great job Michaela (sorry if I spelled that wrong 😬) pull-ups are brutal but really effective for overall strength. Brandon your videos kick ass bro. I definitely have to work on speaking in front of a camera because you show there are levels to this haha. 💪🏻👍🏻
I am so happy I found this video! I have never in my life been able to do a pull-up but since I started my fitness journey this is a goal of mine not just to do 1 but to do 10 and then 3 sets of 10 my Brandon Not Gonna Lie Your Body Type Is My Goal...And Then My Goal Is Mariusz Pudzianowski 💪by the time I'm 45 and I'm 37 right now Hard Work Is The Key And Your Videos have made such a difference in my workouts from prior to finding y'all! Don't Ever Stop Helping People Become The Best They Can Be!
Me:(sitting on the sofa) I'll start doing these exercises right now.
Chips:(And leave us alone!!)
Me:I'll be there and I'll be there.
And the rest is legend...
Thanks for all these tips. Just started doing hang holds on the equipment in our park today. Looking forward to being able to do 3 sets of 30. Right now making it to about 15-20 seconds. Excited to see all and any progress!
Video starts at 1:00
Wow, the section about using the smith machine is really useful!
DUDES , I love the 80's intro
I don't know how I did it the first time. But I used to have a ring suspended from my ceiling that my mom had set up for me to hang by as she thought doing that would make me taller (It didn't work). I used to practise my chin-ups and pull-ups using those rings. Recently, I have joined a gym for the first time in my life and while I can't even pull off 10 push-ups in a row or beyond 10kg in bench press, I can do 10 pull-ups easily. I never realised that pull-ups were so difficult for most people and that it is considered an 'advanced' exercise that beginners are not expected to be able to do. Even my trainer can't pull off more than 12 pull-ups in a row.
The pull-up is the single greatest exercise ever!
Jeff Cavaliere and his facepulls would like to have a word with you
@@ZhangtheGreat Haha, FACEPULLS??? Tell Jeff that pull-ups (when done correctly) works the ENTIRE upper body.
@@10oneluv10 It's a joke among those who watch Athlean X videos. Jeff is a strong advocate for facepulls, but as a physical trainer, he'd obviously agree that pull-ups work more muscles.
@@ZhangtheGreat Oh ok, I'm a little slow 🤣
@@10oneluv10
No.
They don't challenge your triceps at all for example.
Ooohh I love this!!! I just bought my pull up station so I need help on doing them. Thank you!!😁💯👏👏💖💃💪👍🙌
I like your tips but I need the assisted chair when I do the pull-ups in my gym
The seated pull up can also be done with feet elevated on a bench/box, its good. Kind of removes the assistance of your legs since they are being suspended and supported. Give it a try
Pullups are still a bit of a struggle for me, working on it though
I just found your video of beginner pull-ups. It helped me a lot, because I have one of the green bands and tried to get in, but I'm short and couldn't never thought to use my knee instead.
What exercises I need to do to get her arms. They are so defined 😍
I just got a Hoist Fitness Tree in my Condo. I don’t even use Latpull and Seated Row machines anymore. I’m 52 now, and switching to body weight resistance training. No more heavy weightlifting.
Mikayla is getting more comfortable on camera. 👌
Oh, I am tooootally going to implement most, if not all, of these. Thank you! Tough Mudder... I got you!
We need a "Hang In There" poster but instead of a kitty it should be a Buff Dude or Girl
@Ashvin Vaidyanathan Then we need a Buff Dude wearing cat ears!
Excellent! Just found your site and subscribed. I’m a non-fit, obese female who is on the mission of losing 130lbs. Even when I was skinny I was never able to do pull ups, but now I understand why! Thank you!!!