Improve Your Pull-Up Strength Fast
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- Опубликовано: 26 мар 2023
- Pull-ups and chin-ups are basic bodyweight exercises. If you want to learn how to increase your pull up strength, fitnessfaqs has you covered.
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Watch the full video here 👉 ruclips.net/video/ACJrDH3WqKQ/видео.html
Please make his name more visible like in all your other videos. He deserves it.
It would be great if your videos had subtitles
Matt is so grounded and his knowledge is gold. Thanks for uploading this part of the interview.
I already listened this episode, but this part resonated in me and it's great to hear it more than once. Great talk, thank you both.
Great comment on the simplicity of pull-up. It is truly hard to do badly wrong. Technique improves over time and it matters little bit, but it is got to be the least technical strength feat there is. Sure, people trained in lat pulldown appear to be relatively weak in weighted pullups.
It is hard to do pulling up wrong from joint alignment perspective like you can do practically any pushing movement.
Deadlift is 10x more technical. Clean and jerk with a barbell is 1000x.
that neck really is impressive.
and i love the topic of this conversation, it's something I've been focusing on in my pull up training since childhood. It really does come naturally, once you reach a certain level, you tend to do each rep more technically and slower, stopping at crucial, toughest points to maximise that muscle strain. And boy, is it satisfying to feel that "tearing-up" feeling in your muscles as you try to be as still as a sculpture in the critical point. Once you finish a set like that, you feel all the muscles bulging.
I have a pull/chin assist machine at my gym that I tried for the first time a couple days ago. You stand on a bar that's weighed up by whatever amount you set. It allowed me to do the pull up movement for the first time in about a decade. I'm gonna have to get 35 pounds lighter and 35 pounds stronger to be able to do one unassisted, though.
I started with those as well and now I can do 8-10 pullups. Keep on!
LETSS GOOOO MATHEW!! ITS NICE TO SEE YOU HERE!
Four ways to get better at pull-ups:
1. Lose weight
2. Do more pull-ups
3. Use a variety of rep ranges (should be training everything from 1-30 reps; for lower reps add weight; for higher reps do assisted pull-ups or lat pulldowns)
4. Use accessory exercises for weak points. That includes exercises for: grip endurance, elbow flexion (biceps, brachialis, Brachioradialis), shoulder extension (lats, rear delts), shoulder adduction (lats), scapular retraction (traps), scapular depression (traps, lats).
Accessories are massively overrated. Do pull-ups to get better in pull-ups
5. Move to Mars - lighter gravity
lat pulldowns arent transferring to pullups, not now not ever. pullups for pullups
@@mandlakei2513 That makes no sense. They work most of the same muscles with similar joint angles, resistance curves, etc. Pretty high level of specificity. Main difference is core recruitment.
Remeber: pullups are not a highly skill-based exercise. Pretty straightforward test of muscular strength and endurance. That means other pulling exercises are going to transfer really well.
Benefit of lat pulldowns is going to be that it allows high rep ranges. If you want to build pulling endurance you want to perform sets across a variety of rep ranges (everything from 1-30). Lat pulldowns are going to be BETTER than band assisted pullups for high rep ranges because the resistance curve is actually more similar to body weight pullups.
Yeah if you ONLY do lat pulldowns you might not see much improvement in pullups. But doing a combination of weighted pullups, bodyweight pullups, lat pulldowns, and isolation exercises will give better results than pullups alone.
@@gmelliot19 Thanks for the elaboration! Will try to incorporate more exercises for my pull-up work, kind of hitting a wall recently.
It's cool to know that I unconsciously use the non-stop into dead stop technique on pull-ups! I never thought about grip much, but I like going wider on pull-ups for extra mid back gains and shoulder-width on chinups for lats and maximum strength.
Excellent interview!!
Cool tips! Also, pretty mindblown about 00:55, I had no idea you could grow a thick neck by neck-locking at the top of a rep. I'll do that for sure.
Those weighted wide grip chins (i.e. undergrip) absolutely murder my elbow tendons
Need to consider your individual anatomy when choosing technique!
I stopped weighted calisthenics because it also destryos my elbows...
not worth it for me...
some are just not made for weighted calistwhnics including me...
I still use a little weight but not more than 10kg
@@wakeupp563it's pretty rough for everyone imo
I was a gymnast and myself along with every other guy I knew got tendinitis at some point in training. You just back off for a bit and come back and it's fine after though.
@@wakeupp563 i actually find weighted pull ups hurt my elbows less, i would guess its because i do less overall reps with the weight on, and i also deadhang with the weight still attached at the end of the set, which i'm guessing stretches everything out better.
@@fcgash yes, I think thats true...
my elbow stopped hurting when reduced my reps, one month ago I started doing deload workouts, so one week I do max reps daily, then one week 50%, next week 25% and then I restart... thats how my elbow stopped hurting
My favourite exercise of them all. An absolute beast of a move.
Informative !
More with this man! Pick his brain! I want to pull and dip like him!
was just watching the podcast with him yesterday and, i really like his philosophy and training, he has found the perfect training and recovery for himself, i also think he has top 10 best trained genetics ever, like at 15 he was doing world class stuff like 1 arm pinky pull up +16kg, and pinky one arm front lever pull up, i also believe he might be natural
the full podcast was insane man
Christ learn a new word
Gold !
My mantra since i read steve lows masterpiece: PERFECT TRAINING makes perfect not training makes perfect, Rep Quality 4 LIFE!
I recently started doing pull-ups again after an illness where I didn't workout for almost a year. I can do about 6 but, had to quit because I have developed "Golfers Elbow". How to I proceed from here? I believe I have to develop my Forearms. Do you have any suggestions?
Can you please make a video on uneven shoulder blade retraction during pull ups ? I recently developed this and dead hangs and scapula retractions aren’t working
"Fist, you nid a woosin accint to do da pewup" LOL.
Can I train both 1-5 and say 6-10 range pull ups in same work out? Start with heavy weighted and then later on drop the weight or even use no weight. Or does it have to be separate sessions?
so for the neck gains his advice is to hold the top position for a few seconds? Is this to be done whit heavy weighted pull ups or the lighter ones?
His english is perfect
Should i change pull up grips from week to week? I am currently doing only wide grip weighted pull-ups, but i heard that doing only one variation can hurt your elbows in the long run
Strength attained by lat pulldowns transferable with regard to pullup and chin up Strength? OR is it more so, do pullups to be good at pullups?
I already see this dude in some place in planet calisthenics ahahahhahaa.
First guy was on point. With many exercises, you can cheat through good technique, posture, and swinging. But when it comes to Chin ups it's either you can or you can't, which is honestly what makes them such a frustrating exercise to learn.
The more frustrating part is if you can't do them it isn't really your fault either It basicaly depends on what sports were you doing when you were younger. If you trained your body to do chin-ups when you were young and you were consistent with it, then you can most likely still do chin-ups in your adult years as long as you aren't to out of shape. But if you were like me a soccer and TKD guy, where basically the entire base of your spot is lower body demanding. Then well you can most likely do proper full plates on each side of a barbell on your first try ever going to the gym, but most likely have shit-tier upper body strength.
And oh boy will you be in for a rude awakening when you try pull ups
If Matthew sells one streetlifting course, I'd most definitely one.
Edit and Complete your sentence sir
Wat
He has programs you can buy
@@CJ.... you have money he can earn
@@thebarbarian7203 yes I actually bought one of them a while back
Damn Neck gains. Non-stop for volume and dead stop for technique.
he's not looking like gigachad.
I watched ian batseagle - he really inspired
I'm the wrong side of 60 and just started getting back into pullups. I can currently only do 2 at a time and am aiming for sets of 10 and max reps higher than that. Usually practice every second day, unless I have sore shoulders. I find shoulder width or slightly narrower easiest. I have tiny little arms. Coz I climb, I usually stop and hold at the top. Any tips?
If you're at 2 rep max, just keep practicing BodyWeight pull-ups, and set an assisted pull-ups session once a week.
I think you should aim for at least 12 heavy reps to increase strength. So you start with 2s, and then 1 rep sets. For example : 2 - 2 - 2 - 1 - 1 - 1 - 1. Control the eccentric. Rest for 2,30 minutes at least.That's pure strength work. By the time your max is 5, try to do 5 sets of 3. As long as you don't exhaust yourself in the first sets it's fine.
After that, you can work on the portion that's harder for you. If the start is harder, do 3 or 4 sets of scapular pull-ups (retraction+depression of scapulas).
And for the assisted session, find an elastic band that allows you to do at leat 8 pull-ups for sets, I'd say, and 4 or 5 sets !
Your arms should grow as well IMO but if you don't see progress and think it may be your arms being weak just add some curls twice a week and try to increase reps/weight week after week.
There are plenty of techniques and tips but that's how I would do it according to my experience :)
@@rayantraceur Thanks so much! That's a really good programme. Back in the day I used to do 7 pullups as part of my warm up and didn't even think of it as a 'main course' exercise. Now I'm proud to have built back up to being able to do them at all! That's late middle age for you.
I got to 6 pullups just doing lat pulldown variations. Now the pullup is just a variation I do. I drop it and then when i pick it back up, after doing many other vertical pulling variations, i have usually gained a rep or two. Its really not such a technical lift and just gaining more upper back muscle is usually enough to get more reps.
Do australian pull-ups, that's the only one correct way to more bw pull-ups
@@I-am-Joe-Po Good advice in general but not for me. I have two damaged discs in my neck an Australians leave me in pain for days. Regular pullups are fine.
is this before his injury in the bicep?
Please see Ian.Barseagle and his videos and do a collab with him.... You guys both will be like fire.
Invite Brawny King on your pod. He's a legit one in the calisthenics community.
Please link to the full interview or, if there isn't one, please at least put some info in the comments who you are interviewing.
Mathew Zlat, it says it in the description, and there's a full interview on youtube
How does the lock pullup train the neck?
He is resting his chin on the bar at the top of the lock out. So his neck is assisting with holding the weight and in effect building the neck muscles.
@@statichold6872 are you sure?
He didint mention that part, i was thinking more of the isometric hold?
His neck is impressive. But isn't it dangerous for your neck to make those "neck pull ups" on top position? I have disk protrusion/hernia in the neck spine region and many people have the same condition, even if they don't know about it.
Did he ever train ctb? I wonder what happens when he does pullups like a gymnast? Probably numbers would drop drastically
Massive neck!
That’s brutal form,no wonder his neck is so big,straining to get over the bar,his knees are getting a great workout as well though 🤷♀️
Bro Daniel, is it ok, that i feel much stronger when my thumb is over the bar?
i tend to do my pull ups much efficient
You’ll
Get better gains if u get stronger with the non thumb grip
@@theprodigalson4003 U mean the thumb is over the bar?
@@theprodigalson4003 Because brother, my grips on my pull ups, are thumb over the bar, and not the standard grip.
but on chin ups session i do normal standard grip.
what's the best way to solve rotator cuff tendons issues and make it stronger?
External rotations
@@karmacop217 bro I do those for 3 months now and still in pain
@@godlikeexcellence1201If you live in a country where it doesnt cost you a live saving let it get checked
The doc will tell you what you really have if it really is the rotator cuff tendon
I know how hard it is but you have to stop training for 1-2 months
Because tendons need that time to get to "hyperthrophy" but usually you dont wait that much between each work out and if that is done you really have to start lightly,warm ip for longer and dont go too intense but no worry with musle memorie things will go fast but yeah hope this helps
try dead hangs
Straight arm pull downs and rows. Lui raises and shoulder push ups
I stopped doing pull ups cos my elbows ache, badly, any advice
Alex Leonidad made a video about it. In short, light band curls / extensions for very high reps.
If you stop exercising your tendon will get worse, but if you go heavy it will also get worse. So train but very light weight so blood can flow through your tendons and bring the nutrients to repair it.
Neutral grip.
@@paul66990 only thing that helped was to stop all together
Bro provide a weekly workout plan
How to get stronger pull-ups? Progressive overload just like every other lift. Form does in fact matter or your have a ton of energy leaks. Learn proper pull-up form first and keep smooth control through the whole movement with you chin at least getting above the bar without you reaching for it. A lot of people just "brute force" with disregard for form and their anatomy only to fuck up their elbows, strain their bicep/forearms. Strapping a ton of weight doesn't matter if you can't make a proper full contraction with control and without injury. Just be patient and persistent.
Does weighted pull ups to chin over the bad help us get better with chest to bar pull ups like gymnast?
How do we pull up to chest comfortably with control in that range?
Weighted pullups, practice explosive pullups and use a resistance band to get higher.
For explosive pull ups, would that only help us get to chest with momentum? I’m guessing the other exercises you listed are for training that top range.
Thanks for any and all feedback!
@@anthonyhoang9900 getting stronger at weighted pull ups/chin ups will automatically unlock chest to bar pull ups. explosive or slow. at least from my experience
💯👍
Here bc I’m stuck at 9 1/2 pull ups & bc my goal is 10
🎉
i cant do a single pullups. its so annoying
Pull up eccentrics are easy way to get there. Pointers are in the book Overcomming Gravity. Good luck
@@strahinja95 tysm :))
try watching "Hybrid Calisthenics - You CAN do pullups, my friend!"
NO SUBTITLE?
Who is this expert?
Matthew zlat
@@bigsmoke4 Thanks
Ask him about how he get so big
Eating donuts
if you put your hands behind your ears 2 hours a day you will get as big as him
Royal Marine Commando pullup is the proper pullup. Pause at the top.
First comment
7th comment
This channel, from today, officially lost a subscriber.
I have followed Daniel since 2018 and I think he's one of the best (if not, the best) calisthenics teacher and athlete. Explanations and video quality are on a very high level for a very long time and if someone asks me which fitness channel he should follow, I'll definitely recommend FitnessFAQs (no matter if he wants to do calisthenics, weightlifting or both...). But, from last year to today, when Daniel started actively posting short tutorials (a.k.a. RUclips shorts) and at the same time gradually decreasing the number of normal-length videos, it started to get really boring (at least for me). It looks like he doesn't have anything new to post or share, except the same things over and over again. Every time I got a notification from RUclips that Daniel posted a video, I usually had gotten really excited, but now all I see is a short video of something that I saw from him many times. I don't know if that is the same for you guys but for me, I don't see if I can follow Daniel anymore in the future. Also, the robotic style of speaking got really frustrating.
Daniel, I don't know if you will read this but if you do, please consider this as a critique for you to make better content for your audience. As my mentor, you served me very well, I did many of your free workouts on RUclips, taught me very valuable things about calisthenics and really made me love what I do. I'll still love you, I think you're a great and wonderful person but I can't follow your content anymore.
I wish you all the best! ❤
Well, he has covered most of the things that are possible in the realm of calisthenics when it comes to basics (such as pull-ups, push-ups, dips, rows, squats, ab excercises) and skills (such as handstands and levers). The only thing he hasn't covered are really advanced skills like victorian cross or planche variations (maltese, one arm planche, forearm planche), which 90% or more of his audience wouldn't be interested since they haven't reached that level yet; not only that, he isn't able to do it himself so he can't properly demonstrate it unless he gets someone else to do it. Him reposting shorts is a way to condense information from his longer videos, considering this is the new meta caused by the decreased attention span of the newer generation, just take a look at TikTok's success (I'm not a fan either but don't hate the player, hate the game). The "robotic" style of speaking seems like an objective, non-biased way of talking - it's professional and it doesn't seem to bother other people, but I get your point.
Well said, my friend. Especially the "don't hate the player, hate the game" part, I love it! But all I wrote is just my own opinion. I could just unsubscribe and disappear but I feel some kind of empathy for the person that I follow for a very long time so I feel a need to write something like this.
So, you want him to make up new shit when he covered almost everything his channel is about? RUclips shorts help reach wider audience, and the "robotic voice" sounds professional and makes the information he gives sound reliable. Are you expecting him to stop what is helping his channel grow just because some older 'fans' prefer longer videos?
I feel the same way, brother!
That's kind of how fitness is. The same thing, over and over.
Pull ups and chins not technical? Bro
just pull
Not as technical as dips
Relative to many other calisthenics moves, it's not that technical
Rookie comment
English subtitles?😢
It helps to not weigh much in the first place, so having a bunch of weights hanging off yourself is equivalent to the weight of a normal person
Mat is like 220 lbs lol
@@lb3381 Who said anything about him?
I didn't watch the vid but saw at the begining him cheating with kipping his knees. No rep !
in this interview mathew denied his obvious steroid use, do not fall for tips from enhanced athlete if you train natural its like geting tips from F1 driver to your driving skills 😂
out of all world class athletes he has the biggest chance of being natural, he has the best genetics in calisthenics, just look at his transformation video and it explains itself
How about this idea you attach bungee cables around your body to stabilize you attach them around the rack that you're doing the pullups on
plz activate subs