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Go from 0 to 10 Pull-Ups FAST

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Rating: 4.0; Vote: 1

Complete Guide for how to go from 0 to 10+ pullups Fast. If you're trying to improve your pull-up strength or you simply want to do more reps of pull-ups this video will help. The 5 steps outlined will help teach you how to do pull-ups even if you're a beginner. Best Budget Pull-Up Assistance Resistance Bands (Budget - Set of 3): Complete Pull-Up Assistance Resistance Bands Set (Set of 5): The pull-up is one of the best exercises for adding muscle mass to your back and arms. other than the pushup it's one of the most common exercises used to test overall upper body strength and getting stronger at pullups will improve your power output with almost all other upper body exercises. That's why it's used everywhere ranging from gymnastics to the army. however, the problem is that many people can't even complete just one full pullup, let alone perform multiple reps. That's why today Im going to show you exactly how to do more reps ofpulllups than you ever could before and as long as you follow the 5 simple steps that i'm about to go over you can even go from 0 to 10 pull-ups in a relativelyshort amount of time. firstwe have to cover some basics, because even though pullups look pretty straightforward there's some muscles that are highly involved in this movement that most people overlook. yes, of course it is important to strengthen your back and your biceps, however you probably don't know that if you have a weak core it'll be nearly impossible for you to do multiple reps of pullups. .this can be seen in a 2018 study where researchers looked at which muscles were most highly activated during the pull-up. And as expected, the biceps, lats, and the mid and lower traps were highly engaaged. But the big surprise was the fact that the rectus abdominis, also commonly referred to as the six-pack muscle, was even more highly activated than the back or biceps. This was the case for all participants including the ones that could not do a total of ten pull-ups as well as those that could do more than ten pull-ups. (1) In terms of muscle activation, the researchers found that the abs were actually activated the most followed by the biceps, then the lats, and finally the traps. So, if you want to improve your pull-ups, its absolutely crucial to have a strong enough core, which brings us to our very first step, and that's to strengthen the muscles thatmake up your core in a way in which that strength can translate over to pullups. And what I mean is doing a bunch of crunches is not necessarily the best route to get stronger at pullups. You see your core primarily has a stabilizing function during the pull-up. Thats why, to maximize carry-over to the pull-up, its best to strengthen your abs in a static fashion, such as by doing planks or ab-wheel roll-outs. So right away I want to give you guys a progression model that you can use to build up the required core strength necessary for pullups. As long as you can hold each exercise for at least 60 seconds, you'll most likely have enough core strength to perform 10 pullups. First is the beginner version of a plank known as the kneeling plank. Here you'll place your elbows on the ground and hold a plank position except you'll be on your knees maintaining a straight line from your upper back to your hips to the back of your knees. Next is the kneeling side plank. here you'll lay on your side, with one elbow propping you up. Then stack both knees on top of eachother and raise your hips off the ground so that your bottom knee, hip, and shoulder are in a straight line and then just hold that position. After you're able to do 60 seconds of each of those you'll want to progress to a regular plank, which is going to look just like the plank on your knees except you're now going to be up on your toes maintaining a straight line from your heels to your upper back. Then we're going to do the same thing for the side plank, so we're going to come up off the knees and get up on our feet, holding the position in the same way. Once you can hold those for 60 seconds each you're going to progress by putting your feet up on a platform and performing a decline plank, which is done the same exact way as a regular plank except your feet are elevated. And finally you'll finish off with the Long-lever plank. References 1. Rectus abdominis is more active than even the back and biceps during a pull-up: 2. There's only a limited relationship between seated lat pull-down strength and pull up strength: 3. Core activation is significantly higher during kneeling lat pulldowns when compared to seated lat pull-downs, especially amongst people that can't do 10 pullups
Date: 2021-12-23

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Comments and reviews: 10

Srbenda
Having stagnated for a while at a maximum count of 14 body weight reps, I can confirm that weighted pull ups at 2-3 reps for 6-8 sets per session certainly gives a massive leap in body weight pull ups. It took me about 4 months to jump from 14 to 20 reps by adding weighted pull ups in combination with other pull exercises, namely cable rows and lat pulldowns.
Overall, this video is a very good and accurate guide to building up your pull ups, even for experienced lifters. However, more importantly it is of utmost significance to sleep well and eat healthy. Otherwise muscle tissue will recover much slower, and in severe cases of sleep deprivation, might lead to atrophy.
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Andrej
As a guy who watched videos like this at 15 83kgs and was not able to do a push up let alone a pull up trained 2/3 months to be able to 1 chin up now i have 92kgs and can do 20 pull ups i am really proud of myself and i am no where near satisfied, well i am setisfied with my pull ups and a lot things but not all, my bench sucks compared to my phisyque and other exercises which i want to improve and physique wise i want to get my arms to 43 cm no pump now they are 40. 5cm, also would like to improve my shoulders a lot while my chest is best aestethicly. Stay hungry and do not give up guys.
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Genni
Just do it everyday no matter how many you do 1, 2, 3, 4, 5 10 15 This information is good though you learn something every day. Question instead of working your abs can you just hang on the bar and lift your legs up and down so it be hitting 2 birds with 1 stone?
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Ezzy
My core strength is completely fine and above average for a girl my age, the only equipment I have is a gymnastics bar at a gymnastics gym but once I do 8 pull- ups my strength just dies and I have to stretch due to sore muscles before continuing idk what to do
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Ewout
I started doing 4 sets of 3 reps twice a week. Then go up to 5 sets of 3, 6 sets of 3, all the way until 7 sets of 3. So 21 reps in total.
Then 4 sets of 4 reps and repeat.
This way I managed to do 4 sets of 12 after 4 months.
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Flanek
This clip finally opened my eyes. I used to blame my thin wrists for weak grip strength because I struggled to do just 5 full pull-ups in a row. Thanks to this video, I know what was the problem.
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Aiden
Miniature:
You're weak, so you don't make even one.
You get strong
You're strong, so you make even ten.
That makes pretty much sense to me, in order to achieve the pull-ups
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mari
Shit. I think He don't know how explain simple watching his all videos he is making irritating instead of explain point point by simple. Getting more annoying to watch his videos.
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raaa
if you can do at least 3 pull ups i would recomend the arm strong workout. i went from 3-15 curently been doing another stuff but can do max set of 20 at the moment
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Braden
For some reason when I do a regular plank I feel most of the pressure in my biceps instead of my abs, this happens with knee planks too. What should I do?
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