How to Do 20 Pull ups (& Break Any Calisthenics Plateau)
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- Опубликовано: 13 янв 2023
- Subscribe: bit.ly/BodyweightMuscle
In today’s video we’ll be talking about how to break any calisthenics rep plateau and hit popular milestones such doing 20 Pull-ups.
In part 1 I’ll be sharing most of the practical stuff, so programming, sets, reps and all that.
And in part 2 (coming soon) we’ll cover things such as training mindset, potential supplements and some more long-term programing strategies.
Workout A summary: 4-5 X Easy-sets at 40%-50% max / 45" rest (minimum)
Workout B summary: 2X Easy sets / 45" rest, 2X sets Till Technical-failure / 4’-5’ rest
Training Frequency: 6 Workouts per Week
Deload week: Once every 4-6 weeks (depending on your stress levels, age, and sleep quality)
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout A
Thursday: Workout B
Friday: Workout A
Saturday: Workout B
Sunday: Rest
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Disclaimer:
All information in this RUclips channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information. 
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Pull-up Warm-up Tutorial: ruclips.net/video/vABb_4ZBwRo/видео.html
*Workout A summary* 4-5 X Easy-sets at 40%-50% max / 45" rest (minimum)
*Workout B summary* 2X Easy sets / 45" rest, 2X sets Till Technical-failure / 4’-5’ rest
*Training Frequency* 6 Workouts per Week
*Deload week* Once every 4-6 weeks (depending on your stress levels, age, and sleep quality)
EXAMPLE:
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout A
Thursday: Workout B
Friday: Workout A
Saturday: Workout B
Sunday: Rest
Got my 20 reps today. Took me about 2 months of training for it.
Awesome man, congrats! Did you use my training method? How old are you?
I‘m 16 and I did 6 sets to failure every 3 days at the start of my pull day. I focused on getting 2-3 more pull ups in total every time i worked out. But I could already do 12 pull ups before I started training for reps. Though I think I could have gotten my 20 pull ups earlier if I did more easy sets instead of always training to failure.
💪🏼🤘🏼
I’ve been stuck around 10 pull ups for a while and it was pretty discouraging. Thanks for this video, I injured my wrist recently but once I’m back I’ll definitely give this a try!🙏🏾
I'm at 13. I try to do 3 sets of 10 now, with max like 3 min break in between (only first set can be done 10 in a row, after that I have to take like 1-5 seconds breaks to get to 10). It's a random, not sure if it will help, who knows haha, need to get at least 15 first until i can do 20, but at this point I'm not even trying my max anymore, but just doing sets
Hi thank you so much for this I find this extremely helpful! I liked so many things about this post, especially where you mention respect the process- some days will be great, some days not so great in the overall training, but keep up with patience and persistence! Thank you for giving great guidance on sequencing as well, much appreciated! 👍👍👍👍👍
hi Jonathan, happy to hear that, thank you for your feedback sir!
Great and helpful video, thx!
Finally, a great video about pull-ups and how to increase your performance!
thanks Akis bro! 💪🏻
Great bodyweight workout explained
Thanks for sharing all this
You are so welcome!💪🏻
I often watch your videos and use some of these steps on my workout channel too
💪💪
Took me almost 4 years,. but I'm here now. Starting from unfit smoker.
39yo now.
Max is 22 so far.
22 is amazing! Great job my friend, and welcome to the channel if you're new!
i still couldnt do even 1 pull ups! i achieve 1 like month ago but suddenly i couldnt it anymore i put on my training but i never give up!! thanks dude
Keep it up man, consistency trumps all!
@@BodyweightMuscle i return to this video, i achieve 3 reps today!! i really thank you!
@@PsychedelicMakai how many can you do now?
Great video.
Is it OK to do other exercises (push-ups or squats, for example) during the rest periods between failure sets?
Hi Luis, yes indeed, I actually recommend this in part 2 and I share different ways on how to apply this. I'll be releasing part 2 this Saturday so stay posted 💪🏻
Hi Anthony, great stuff as always. Would you modify this at all for us old dudes over 40?
Hi Chad! I followed the plan as it is and had great results. I just recommend staying on the low end of volume from what is recommended in the video.
You are the best 💥💥👍👍💥💥
You're awesome as well my friend :)
Hi Anthony, great video once again! This is just what a needed to my “train every day push/ pull program”. Can i apply the same with dips on the same day? So one easy day with pull ups and dips followed by a technical failure day with pull ups and dips and so on?
Hi Serge, great questionn I actually cover this in detail in part 2 (I even give an example with dips) but the short answer is that yes indeed you can! Also, since dips will be your focus, start with them first and couple your pull-ups afterwards
Thank you for your quick answer Anthony! I will apply this in my training. Looking forward to part 2!
You're very welcome, keep on training 💪🏻
One of my biggest regrets is that I never stopped at that pull-up bar along the lake but rather drove by it multiple times. I intend to rectify that situation! I find that I can only do 2-3 fewer reps on rings versus bar, but I don't use the bar much any more due to elbow sensitivity. Do you know why my max would be lower with rings? Energy leaks? Anyway, great video and great advice.
Hi Stephen! Some people say that the instability that the rings create have you exerting more energy per rep.
Yet personally I don't believe this makes such a difference and it really has to do with what is your body most accustomed to.
For example I've had trainees of mine that learned to do pull-ups on gymnastic rings under my coaching and when they tried to do pull-ups on a pull-up bar they actually found it harder!
So I really think it's an issue of what you've done most in your life and therefore if you've done a lot more reps on the pull-up bar it makes sense that rings will be harder and vice versa!
The pyramid method worked great for me. This method, you do pull ups every day. You keep one in the tank at the peak of the pyramid. So, a pyramid would look like: 3, 5, 7, 9, 11, 9, 7, 5, 3.
The notion is that your body gets used to doing pull ups every day. I forgot what that's called when your muscles get used to a daily routine.
Great video Anthony! Really looking forward to starting this routine. I have a question. As someone that wants to improve pull ups for climbing, what is the bare minimum push routine to support this? Not interested in aesthetics, just want to be really strong at pull ups but not have imbalances that could cause injury. Thanks 💪
Hi James, excellent question! I actually cover this in detail in part 2. But to give a quick answer in case you want to get started sooner than next week, let me ask you first: What kind of push exercise can you do? I'm assuming you can do push-ups, what about dips?
@@BodyweightMuscle push ups and dips. I have rings but most days will use bars in the park during a run
@@jamesmorwood619 Gotcha, here's then how I'd combine those with this routine: www.dropbox.com/s/ebq3pjp95swwllk/DIPS%20%26%20PUSH-UPS%20PULL%20UPS.png?dl=0
@@jamesmorwood619 P.S. In terms of intensity, only go harder on push exercise during your easy pull-up days (I explain this in detail in part 2)
@@BodyweightMuscle awesome, thanks Anthony, looking forward to part2!
Thanks a lot! On days when I do easy + failure sets, did you mean 4-5 minutes rest between easy sets also? Or did you mean 45 seconds (at least) between easy sets and 4-5 minutes between failure sets?
Hi Rajat, the second one! 💪🏻
It really works, this kind of approach. Started out at barely 4 reps only six weeks ago, now I'm at 7 reps. And that's with three weeks of viral infection!
Hey John, very happy to hear that!
How many can u do now ,and dont test ur max in middle of program it will hinder ur gains bro anyway congratulations, i am week 4th of this training excited for test day😊
Hello Anthony!
How do you combine this with a 6 days a week training, wanting to work also chest (push ups), biceps (chin ups), legs, squats, triceps (dips) etc...
Hi Jimmy that's a good question, I'll be answering it in excruciating detail in part 2 😄💪🏻
Hi Anthony,
How should I add this routine to my daily workout?
I am currently following the advanced phase of your book "How to Build Strong & Lean".
Hi Nando, I actually cover this in detail in Part 2. But, in a nutshell, replace all your pull exercises with Pull-ups (if you pull-ups are the exercise you want to improve) and take it easier (intensity-wise) on the rest of the exercises, especial on Workout B of the plan suggested in the video.
@@BodyweightMuscle Thanks so much, Anthony! 💪
Thanks
Your very welcome my friend!
First do one pull up then do another 19. 🎉
Yep, we all start from one!
@@BodyweightMuscle legend, imma subscribe now
Welcome my friend 💪🏼
I'm stuck at the damn 12 reps
Give it a try!
I've been stuck on 12 pull-ups for months, so frustrating. Especially since my dips keep going up and up like it's nothing.
Don't worry, that happens, progress isn't always linear! I do recommend going through this plan, though, it works really well! 💪🏻
Have you considered adding a little hanging weight to make those 12 harder? Might help you break through at normal hanging weight
I have this same problem. I know the reason.
Aren’t you at risk of getting tendinitis if you would do pull up’s 6 days a week, even with the easy days?
You are at risk of being weak
Hi SA, it depends. If your joints are healthy, you follow the custom warm ups and guidelines, doing this once or twice a year shouldn't be an issue. If you have a history of tendonitis caused by pull-ups and overall sensitive joints you might be better off to avoid intense training routines like this one.
Hi Dennis, this hasn't been my experience when following all the guidelines that I've shared in this video and the rest of the advice I'll be giving in part 2
@@BodyweightMuscle no no , i meant you are at risk of being weak if you dont do pullups , it was a cheeky answer to his non sense
@southwestcalgary It's not nonsense. I used to do so many pull ups until my elbows started to creak. Took a year to recover. Work out with some sense. I would say 3x a week would suffice to improve (but do to failure).
pull ups 6 days a week? Is that safe?
Sure, why not
@@BodyweightMuscle standard fitness says 2-3x but I'll give it a go.
A
B
good routine. how old are you? i'm 50 so i suppose i won't be doing this every day thing.
I'm 38! I'm always happy to give more custom tips if you msg me on Instagram! @bodyweightmuscle
Anyone tried this progream??can u share ur progress
Just go for it my man, don't overthink things until your life passes you by.
If your instinct tells you to go for it, go for it. It's exercise, what's the worse thing that can happen?
Keep on training and let me know how it goes 💪🏼
@@BodyweightMuscle thank you you are really inspiring🤘the thing is i have been stuck at 7 pull up for an year but i will give this a try and let u know how it goes
@@BodyweightMuscle BTW ur really strong 20 perfect lower chest to bar pull up takes insane strength most people do only chin above bar
Your very welcome my friend. Stick to it and you'll get there! Yeah chest to bar Pull-Ups are a completely different story. But I would say start with chin over bar and once you get the reps you're happy with then start aiming for chest to bar
Also, how old are you?
Thought you became a monk?
Haha, how so?
@@BodyweightMuscle you made a video stating that's what you were going to do, didn't you?
I did a few retreats and was thinking about it for a while but that was a lot of years ago
@@BodyweightMuscle why'd you back out? No working out and no chicks? Lol
Haha, I realized that finding balance in society is a bigger and deeper spiritual challenge :)
ਲਭ
bro you are cheating! 😁❤
also..thanks for the amazing insight!
😲😲