Build A STRONG & Muscular Back With Pull Ups (TOP SECRET METHOD)
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- Опубликовано: 18 июн 2024
- Improve your pull-ups today with the McGill Pull Up method. Collaboration with @BrianCarroll1306
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Squat Uni - It was great working with you on this video, and all the other ones that will be rolling out over the next few weeks to months! I hope everyone likes this video! - Brian
Appreciate this colab! Did Dr. McGill ever give his opinion on weighted pull ups to you?
Brian, you and McGill are the goats. I’m literally reading your book Gift of Injury now. …well implemented suitcase walks have saved my bacon.
@@reereelizationgift of injury is a great title
W Brian
Great video, folks! 🌟 You did an excellent job - it was well-prepared, meticulously documented, and explained in great detail, both visually and verbally 📽️🗂️. The step-by-step procedure you provided was super helpful 🚶♂️🚶♀️. Your content is well-supported by the physiological argument of neurological training 🧠💪. Thanks a bunch once more! 🙌😊
Just loving this channel. No BS, no false information, no self promotion, just pure knowledge to help everybody in their fitness journey. Thanks, man.
I mean, he did self-promote his book.
@@Funexpectedhe set us up for shoulder injury so we will have no choice
@@kattpuzn🤡
@@kattpuznyeah this concern is what brought me to check out the comments. "Do all these things, here's a secret that no one is talking about!!! Also if you get injuries then buy my book!!!" Idk I don't wanna think this way but we all know that healthy people are rarely customers
@@FarranLee I was joking
I've found that crossing the legs creates form and thus muscle imbalance. A far better solution is to simply squeeze your glutes and tension your abs will keeping your legs straight. If the bar is too low to let your legs hang, simply curl your legs back until they allow comfortable range.
This for sure. Such a counterproductive crutch.
+1
i prefer to keep my legs straight, like the holo style. it's more comfy for me.
This is the way. Crossing the legs is an inefficient way to create full body tension. Watch a gymnast do a pull up, legs never crossed yet tension is created from finger to pointed toes.
This is the way. When it comes to bodyweight exercises I look for pro gymnasts. Period
@@balbibou Crossing or not, the thing is bringing your heels to the ass in order to activate the whole posterior chain dramatically, from upper back to hamstrings and glutes in order to lift your whole body as a block, and only by activating efficiently the posterior chain. Straight legs can work too, but it's easier to loose the tension on glutes and hamstrings, redirecting tension to the quads or even hip flexors like with L shaped pull ups. This is also better to maintain a depressed scapula. The training approach of gymnasts is totally different from a body builder who seeks maximum muscle activation, their prioriy will be always control and a certain form over developing muscle IMHO.
Update since I semi-regularly started doing this (about 2-3 weeks ago). I went from barely doing 1 pull up, to doing 5 confidence. And total reps before gassing out from 5ish to 30.
Thank you Brian and Dr. Aaron!
Did you start with 6 to 8 Reps with one Rep consisting of 1 to 2 pullups i didnt quite understand IT in the Video ?
@@swagdino13You do 1-2 reps, rest for 15-20 seconds inbetween reps for a total of 6-8 is my understanding. You do that twice a week
@whydoweexist5436 thanks for your take there..
Don't know if I'm dumb or it's just getting a bit late, i was second guessing the instruction too!!..
😂😂👊👊
Update?
you cant even do exploaive pullups if your max rep count was 1 to begin with. There was no difference to just doing max reps then for you. Since max reps and doing 1-2 max effort is the same for you
I've been doing pull ups for decades now. Years ago I peaked at around 23 solid reps. This video has given me some good solid pointers to maintain my back strength as I age. Many thanks!
Would love to hear if you've broke your old pr with those pointers
@@wapitifitsame :)
I haven't tested for max reps yet but I will soon.
@yamabushi170 heck yeah! Can't wait to hear the results
@@yamabushi170have you tested it yet
This topic came at the right time. I really love this channel. Thank you for all that you do.
Glad to help! Thanks for watching!
As I'm doing pull ups rn💀
@@SquatUniversity
Sir can I get pelvic floor muscles exercise in your book??
Plzz reply
1:19 1:19 1:19
3:40
6-8 reps but how many sets ? Only one ;)?
being morbidly obese my entire life, i was able to do one yesterday for the first time in 28 years of existence
Hopefully you’re still at it. Commit to getting in shape. It will change your life.
@@TheYamahog12 yepppp
Master them while your heavy , so you will have a insane back when you’re done with your weight loss journey.
Reading this 5 months after you did it..
But belated congrats to you man!!..
Hope you kept at it buddy.. 😎🙌👊👊
yess. still at it! thanks my guy!@@jewelrunner7756
Uou are the absolute MAN!!! As soon as I heard you had a book I went straight to Amazon and snagged a hardcover. The knowledge you have and share is invaluable but to have it in a book is truly a godsend. Thank you for doing what you do the way you do it.. You are helping so many of us truly heal and prevent life altering injuries. Much love man!!!
How the hell did you pull all that mass up at such speed? Amazing 👏🏽
It's called an explosive pullup, and is not that hard if you have basic strength and you are fresh. Eventually if you keep going you'll pull so hard that your pullup will look like a muscle up in the end, in the middle of your journey you'll be able to pullup up to your belly or even lower (however it will look more like an hollow body than an arch)
Slower would be more impressive
@@Unlocktubedepends on what the person is going for. I think being explosive is more important than slow rep
While there are definitely are wrong ways to do a pull-up, there isn't only one right way to do one either!
@@UnlocktubeI think, from what I'm understanding, this method is also impressive because you are still using 100 percent of your strength to explode. Full power, high as you can get. It's the diffference between a jump squat versus a slower, weighted squat.
Only lock your feet behind if you're using a bar that isn't high enough for you. If you have the space, stiffen your core and keep your legs straight and out in front a bit.
100%.
I’m amazed that he encouraged crossing the legs. You’re 100% right
I'm guessing that's because crossing the legs is easier for most people.
You know, I used to move my legs (like in CrossFit) but I downloaded this app from the iOS store (GripGuru) that corrects your pull-ups in real-time and says the same thing you mentioned, that you shouldn't move your legs. And yes, I feel like I work out much better
Pulling to the sternum is something I always forget about. It’s a must especially if you want carry over to squats and deads.
hey ivan
@@foxarium1577 sup
which is pretty disappointing when they barely get their chin over the bar.
Do you do squats and deads with crossed legs though ? ;)
@@balbibou is that a challenge? Hahah
This channel is easily the most useful weightlifting/movement channel on RUclips. Thanks for this content. Obscenely good.
Inspirational. Can we see more of Brian and even see him performing some reps himself? He was more like a student of McGill 10 years ago. And now ten years has passed, his technique must have perfected even more.
Man... I love your channel. Your advise has help me start to change my life. I started doing mobility exercises three months ago as I also changed my diet. I have lost 45lbs and I am more flexible than I was 20 years ago. Thank you!
Wow that’s so great to hear! Amazing work!
Why is there a an Indian flag in this video? just asking@@SquatUniversity
It’s like you know what I’m struggling on and drop a video at the perfect time! Thank you!
As a lifter, I gotta say that this channel is one of the best! No BS, straight to the point advice! Great video and at a great time. I have been struggling with pull ups lately after recovering from a shoulder injury and I am going to try this.
This is GOLD! I was stuck at 4-5 pull ups, and in only two weeks following the program I was able to break through and get to 7-8 pull ups!! Incredible! Thank you so much for this!
Damn you really sound like a bot my dude
@oui2826 Buy this program NOW! Offer ends when you can squat 325lbs!
Waoh! I also started to follow this program and was able to up my reps to 20 pull-ups in a row after 6 weeks.
@ricardofabia Awesome I will start this immediately
@@juanesteban8938Dope
Needed this video, thank you Buddy
You’re welcome!
Really excited to try this, at times my unbroken max pull-ups can fluctuate greatly from month to month. I hope the McGill method translates into more unbroken reps!
I love all things Brian Carroll. Great Athlete. Great Teacher.
Good method for training high chest pulls and muscle up progressions. I've had Gift of Injury since its release, and this method is in there (as mentioned). Changing up the programming with eccentric/negatives is a good change after this exclusively concentric focus.
Sounds great I’m new to calisthenics and I’m only able to manage 4 pull ups,I’ve been doing a whole set assisted with bands afterwards but will give this a try makes complete sense
It's four more pullups than most people manage! Keep on pushing forward, patience is the key! Good luck!
Dr. McGill is such a wonderful resource!
Aaron, your content is pure gold.
I’m currently trying this. I’m on the second week and I can now do the first 3-4 pull ups of the workout with perfect form and no assistance! I’ve never been able to do pull ups before and now I’m making progress
Hi, I’m unable to do any pullups, is it fine for me to do this at max effort (half reps) until I can do one?
@@sockthief9138I would recommend you to look at Pull up progression videos. You can improve by doing negatives until you can do a full rep and progress from there.
Can’t wait to do my first pull up, this makes me even more excited. Thanks for all the great videos!
You’re so welcome!
Same here. I've been working out for many years, achieved a good physique, but can't do one pull-up.
I will try applying these ques, then I expect to progress fast.
@@Michael-Archonaeus You wont progress fast. :(
@@n3phalem754 Go be negative somewhere else, doomer.
If I cared about the opinions of people like you, I would literally not be alive right now!
@@Michael-Archonaeus you will progress fast, just keep training, when i first starting working out (2020), i was never a fitness boy, couldnt even do a single pull up, i started doing bodyweight rows (inverted rows) and pull up negatives, focusing on slow and controlled negatives, you will see a lot of progress
amazing tip, concise and well explained! thank you
Definitely buying that book, been watching so many shorts and never knew he was a Dr or Olympics weightlifting coach, could just tell he knew what he was talking about
I could barely do 6 pull ups, but once i focused on negatives i can now do 10/12 going for the 20!
Seems similar to how I train pull-ups. At the end of a training cycle I typically test out how many reps I can do in a maximum of 5 sets. I then calculate the rep average across these sets. For example: You get 5, 4, 3, 3, 2 = 3.4. This means I should be able to do 3.4 reps per set. I then start with 3 sets of 3 in week 1, 4 sets of 3 week 2, 5 sets of 3 week 3, and then go back to 3 sets but increase to 4 reps. I do this until I fail to get straight sets two weeks in a row. This way you are also working submaximally in all sets exept the last set and thereby you can focus on perfecting form, exploding upwards, but controlling the eccentric part of the motion and you are sure to achieve overload as a result of stength and muscle gains over time.
Yes! This is how i'm training now too. It seems the best way to progressively overload but also avoiding injuries by working sub maximally.
spent 5 years vacillating using different techniques,, this one is a keeper. the strength increase is almost instantaneous.
I've always locked in my legs for my pull ups & pull my sternum/chest to the bar, but it's great to know even more secrets to getting the most out of my exercises.
I don't like working out despite a pretty decent physique given how i haven't done much of anything to deserve it lately.
Im estactic knowing I can hit the gym or use my home pull up bar to get max results with significantly less time & "effort." Quality not quantity is definitely the recipe for success. Thanks to all for the no-nonsense approach.
I’m 250 pounds and can maybe squeeze out 2 or 3 pull-ups on a good day. started this today . Did 6 McGill reps . With 20 seconds in between . Will see where I am in several weeks
💪🏼
please report back and tag me when you do
Please update us
Commenting to see the report
Hey bro. Come back after couple weeks and let us know how it’s working for you. I’m similar to your situation. 2-3 reps ona. Good day. I’m 6’3 265pounds 31Male
Thank you! Is the McGill method also applicable with more muscle groups, such as a chin-up and the bicep?
Yeah, if this theory applies then that means heavy singles should be useful for other compounds too
Thank you for this, excellent content 👏🏻👏🏻👏🏻
Aaron, thanks for all exclusive contents. These help indeed. Could you make a video about lateral leg movements, especially Cossack squat (or equivalent)?
Heavy farmer's carries (abt 25 or 30kg dumbell in each arm) was a game changer for me because it made my forearms a whole lot stronger.....this carried forward for all of my major compound movements especially pullups.
I did this for 1 to 1.5 months and went from barely doing 5 full body pullup to doing 8 with an additional 5kgs of weight
30kg is not heavy, do 150kg a hand at least
@@meatbasedvegan4859Whatever. If you can carry that much, post a video. Otherwise, shut up.
???? shut up@@meatbasedvegan4859
@@meatbasedvegan4859bro that is insane advice for anyone who isn't an advanced lifter. 30kg for 60 second walks for the average joe off the street is heavy.
Put some fat grippz on the dumbells too. Your forearms will be popping
I am currently at a max of 7 reps after 2 months of pullup training - granted, the last 1-2 reps tend to be a bit sloppy. Will give this program a try and see how much I can improve
Can you give an update after a couple of weeks?
Update
Update?
Sorry for the delayed reply.
I tried it for a few weeks. Here is my experience + results for the +/- 4 weeks that i did it:
- max reps: 7 --> 9
- i liked the way of training: max attention on form for each rep.
- i noticed when going from 6 to 8 reps that it was quite heavy for me to complete, so I decided to take 20 sec rest between each rep from here on.
- i did not enx up dojng the 12 reps (10 was highest) , as honestly this felt like too mucb for me. Both for being able to reach the reps, as well as time consuming.
- my opinion on this way of training overall: it was a nice change and felt great to focus on form so much. I have however returned to 'normal' sets. The main reason was fhe time needed to complete this exercise with 20 secs rest between sets. I think i will return to this way of training in some months, potentially with some minor adjustments.
If you have any other quiestions, let me know :)
I am confusedHow many sets of 8to 10 reps should we do just 1set of 8-10per workout teice per week or should we do multiple set of 8-10 reps in a single workout i am stuck at 7reps
Thanks man huge help what a godsend
Squat uni is a gold mine of knowledge.. as someone who've started fitness journey couple of weeks back I thank you for this pure gold..
I can do 8 pull-ups at the moment. I'll try this method and keep you guys updated.
You got that update? I just discovered this method, and I'm curious how well it works😁
@@ethansaboya3241 I kind of hurt my right forearm after trying it the first time. Then I also got hit with a bout of depression. Personal issues. So I haven't gone and tried it anymore. But I'll try to continue the program
Im gonna give this a try. Used to be able to do 15 unbroken reps of pull ups and desperately wanna get back to that level and build on it
Update pls, im in the same situation 😔
Hey, did you try the program?
Will do this next year when I start my cut, thanks SquatU!
Great video. @ 01:37 Indian flag is upside down, the saffron color should be on the top.
Explosive pull-ups are great for sure. I’ve also had a lot of success doing weighted pull-ups, even though when I started them I could really only do 8 or 9. It helps with explosive strength quite a bit.
1:36
Dekhle in so called angrejo ko. Disrespect kia hai hamare flag ko. 😡😡😡
@@mannyblackstar😢
Humble bragging still going strong in youtube comments.
@@MrCmon113 Lmao not saying it was easy tho 😂 at some point everyone can't do a pullup
@@vishuprathikanti9352when you are at avenge stage all metods help +- , but on top need use all, and this type need to work too but not so long. Sad too see the like up is saying as mistake, its wrong, also need go in bar it will cut you classic rep by 50%
Awesome program...gonna start today. Thanks!
Amazing video. Gonna go ahead and implement this right now
Qustion: would you advise this method for all other sorts of compound movements? Like doing an explosive deadlift 1 to 2 reps? Or squat? Or bench? If so, what weight would you recommend?
I thought the same im going to try this to see if it works
CrossFit community should watch this video religiously.
Thanks for this amazing video, keep up the good work.
You’re welcome! Glad you liked it!
This genuinely helped! I definitely feel my back activating a lot more during pull ups now. It inadvertently also improved my dips, because of that better back and core activation
Your dips? Explain to me how is your back engaged in a dip
@@oui2826 Stability
Parents: are you going to get an education? Yes. I'm going to squat university
1:37 im sorry i had to point this instead of focusing on pull up,but is that Indian flag in background why is it upside down 😂
Also i did rewind and watch the pull up technique 🙂
This video gives me hope 😅 I struggle with pull-ups. Thank you.
Thanks for this video! Massively helpful
Can the same idea of just 1-2 powerful reps at a time be applied to any exercise ? Also, wouldn’t it be better to add a slow excentric after the explosive concentric for better muscle growth ?
Increasing overall strength is probably better for long-term results than adding a bit of time under tension.
Explosive reps will be limited as you’re spending half the energy or so lowering yourself
Was working my way up and got to 4 sets of 6 pull ups. then had to take a break for 4 weeks because of my lower back, now back to it and can barely get to my 3rd set of 5. Its quite fascinating how fast strength can disappear
don't worry. strength is quick to disappear but its quick to gain back. just when you come back i recommend doing weighted pull ups.(100 percent recommend). also remember to take your creatine everyday (3 grams).
It'll come back fast, don't beat yourself up about it.
I was out of the gym for 6 months, and just got back, I started at half the strength I used to have, but progress has been super fast, I've been burning through my body fat, and my physique after 1 month is well on the way to surpass my previous peak physique.
You've got this!
Good job king
Try walking backwards for lower back 10 min a day
Thank u so much for this amazing tip!!!
Definitely trying it starting tomorrow.
Thank you 🙏
This is 🥇
You’re welcome
Flag of India (🇮🇳)is up side down on the wall.
😂
hey man i just noticed the Indian Flag at 1:32 above the door, what's up with that ? I am just curious cuz Im Indian and love your channel
I have been working on my pull-ups without using assisted lift. Thank you for the video
Thank you!
I'm 70 and can already do 20 pullups in a single set. But I rarely do those. What's my strategy? Would the video session do anything for me? Right now, I do weighted pullups - 7 reps in a set with 70 lbs. Then an iso in 4 positions -12 second hold each, with 90 lbs. Then, a forced negative - 25 seconds lowering, with 90lbs. I do those once a week as part of my general upper body workout. I weigh 155.
man you are already goated. no need to even do anything different😛
That’s amazing. Would love to hear about your training background, current routine, and diet. Also, do you have any chronic injuries? If so, how do manage them?
Amazing bro!!!! Thank you so much. I'm gonna get to work
Coach alex This video was good I appreciate the information it was helpful💪😎 I look forward to getting my pull-ups stronger
1:17
why cross? better just stick them together to avoid risk of shifting more weight to one side
I'm gonna try that cross leg position. I usually do my pullups with the hollow body position (it's hard 😅)
Imma have to try and incorporate the max effort pull with weights. I have a feeling it's gonna translate really good for climbing* dynamically.
FitnessFAQ recommends to not cross legs because you increase the risk of muscle imbalances so legs straight and core engaged is better form. In my personal opinion it’s better like this too and has good translation to other callisthenics skills. If you are able to do hollow body that’s great btw :)
The cross legged advice in this video is a joke. Removed all credibility for the rest of the information
Really impressed with the advice and quality of instruction on this channel. I’m 63 started pulling for the first time since my 20s and hitting a wall at 3 sets of 8 reps. I’ll try this and report back. Thanks 🙏
Every pull-up video should say use a neutral grip if you're over 35 years old or you risk getting tendonitis and/or serious imbalances. Why people don't say this is mystifying, since everyone that gets older learns this after painful experience.
Better yet use gymnast rings you can start pronated and end up supinated
neutral as opposed to what?
@@mattbrown8280 - Neutral grip as opposed to pronated (overhand grip), which is notoriously hard on tendons if done regularly by those over 35ish. Even John Meadows said "people who do a lot of pull-ups tend to get tendonitis." I got wicked tendonitis after trying to build lats, but after rehabilitation and getting advice in body building forums I got a bar I can use with a neutral grip, and also learned the folly of thinking pull-ups are the be all end all of lat exercises. They're one among many.
🎯 Key Takeaways for quick navigation:
00:00 💪 Proper Pull-Up Technique
01:54 🤫 The McGill Pull-Up Method
03:09 📅 Programming the McGill Pull-Up
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Aaron, I'm so glad you are teaching Dr McGill stuff. Keep up the good work!
🙏🏼
@@SquatUniversity 1:32 🇮🇳 Indian Flag is Placed incorrectly kindly correct it soon....
But what if I can't do one pull ups
Practice on a lat pulldown machine and lose some weight. If you cant do a single pull up your either overweight or dont workout.
start by doing negative pull ups(it worked for me).
Assisted pullup machine and lat pulldowns. Also, switch up grip to let your biceps assist your other pulling muscles.
I just trained like this because me brain told me it made sense. Went from 15 reps in one day to 100 in one day in 6 weeks
Damm that Impressive if that strict form
post a vid of you doing 100 pullups
@@user-jw9xl8sd1qhe did 100 but in the span of 6 weeks
In a matter of six weeks, you went from 15 reps in a day to 1.38 reps in a day. Very impressive.
@@ricottalawyea, he's an idiot lmao
This is great! It´s works very well. Great video!
Literal back goals. Incredible back Squat Uni
Indian flag is hung upside down lol
why the Indian flag is upside down
Yeah and also why is it there
Because they are upside down
Why the fuck do you care?
@sanjayolie5707 Because it was free squishy day at 7/11!
@@YourUFCInsider he helped one Indian athlete
SU man you have really helped me understand a lot. thank you, really
I can do pull ups now! Thank you. I love you man!
Anyone notice Indian flag 🇮🇳
Yes bcoz he trains Mirabai Chanu.... So the flag is there
In this video the flag is reverse though which I didn't like .... But in the other video it was correct
🇻🇳😊
Please correct the Indian flag, it's upside down
That’s okay man !! At least they have it and showing respect. Chutiyagiri band kar bhai
Brilliant advice!!
I'm not even an English native speaker but your channel helps me everytime i get here, this channel is a gem
Please correct 🇮🇳 India flag
It’s Irish you dilbert
Bro, why do you have the Indian flag upside down in your gym? A LOT of people are going to be upset about it.
We as a company do no support India in any capacity. ~ Josh
Savage
Love this going to try it and log my progress
Trying today! Great video.
Why is that Indian flag upside down 🤔?
Who cares
This is the best f*cking channel for technique. Fixed my shoulder pain and now I've improved my pull-ups range 🔥
Best squat uni video yet
The timing of this upload could not come at a more perfect time. Couldn't do one decent pullup. Tried it and was surprised. Will be continuing the program you've set at the end of this video. Thank you.
how it is going
I tried just one of these tips today (I got distracted and didn't finish the video) and immediately saw gains, definitely gonna try the rest next back day
Gonna have to try this out...🙏🏼
I can't wait to put this to practice. It'll be a bit more daunting for me because my bar is fatter than average size. But more grip strength will be yielded in the process. Great tip Doc and thanks for sharing the wealth.
#SharingIsCaring
#AaronOutHereSpillingIndustrySecrets
#OperationPullups
interesting information. Will plan this in my training.
I'm going to try this tomorrow!
I’m gonna test this info out on myself and will come back after 4 weeks to share the results!
“TOP SECERT METH” hell yeah 🔥
Great content!!!! Thank you!!!