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How To Get Your First Pull-Up (4 Steps)

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Rating: 4.5; Vote: 2

Im going to share with you the most effective pull up progression routine to master the exercise. First well cover the science behind the 5 key muscles that make mastering the pull up so difficult, then well increase your pullup strength by going through the best exercises thatll strengthen these muscles by about 56% faster than normal. By the end of this video, youll know exactly how to do a pull up, and also know the exact steps needed to get your pull ups from beginner, to novice, to master. Pull ups can be very difficult to master for two main reasons. First, they require a certain amount of strength in several key muscles (i. e, the core, the lats, the mid and lower traps, and the biceps) that tend to be weak. Second, they require your body to use these several muscles to work together. Your mid traps, lower traps and your core muscles have to keep your body stable while your lats and biceps pull your body up. To solve this, well use a 4 step plan. Step 1 of your 4-step pull up progression routine: well use 3 different pull-up variations to accelerate strength gains by about 56% (vs. only practicing it once per week. To further accelerate your strength gains by another 20% or so, well perform these 3 variations with a method called daily undulating periodization. Variation 1 is the kneeling lat pulldown. Variation 2, negative pull ups, will be your secret weapon in gaining the strength you need. Variation 3, banded pull ups, when properly setup will be the closest thing to performing a standard pull-up. Session 1: Kneeling Lat-Pulldown: 3 sets of 5 reps (heavy enough to slightly bring your knees off the ground Session 2: Negative Pull-ups: 5 sets of 1 rep (as slow as possible) Session 3: Banded Pull-ups: 3 sets of 4-8 reps In step 2, well increase your pullup strength by adding 4 accessory movements. The first movement, activated hangs, will help with improving your grip strength and the endurance of your back and core muscles. The second movement (Australian pull ups) will be added to session 1 of your routine. This movement teaches your body how to control itself as you pull, and will continue to strengthen the important core and back muscles used in the pull-up. The third exercise is the lat pulldown help add more overall pulling volume to your routine. Well use an overhand wide grip in one of our weekly sessions and an underhand close grip in the other session. Your weekly pull up training should now look like this: Session 1 Activated Hangs: 3 x 10s Kneeling Pulldown: 3 x 5 Australian Pull-ups: 3 x 8-12 Session 2 Activated Hangs: 3 x 10s Negative Pull-ups: 5 x 1 Overhand Lat-Pulldown: 3 x 8-12 Session 3 Activated Hangs: 3 x 10s Banded Pull-ups: 3 x 4-8 Underhand Pulldown: 3 x 8-12 Now lets go through how to build your strength in each of the exercises in your routine. For the kneeling lat pull-down, you primarily want to focus on increasing the weight. For the negative pull-ups, every week youll want to increase the time it takes you to descend from the top position. For your banded pull ups, start with a band that allows you to do 3 sets of 4 reps. Continue using this band until you can do 3 sets of 8 reps. One you can do that, drop to the next smaller band you have to make it more difficult. For your Australian pull-ups, you want to aim to do 3 sets of 10 reps. Once you can do that, you can make this harder by reducing the height of the bar. For your holds, simply attempt to increase the time you can hold. For the seated lat pulldowns, simply increase the weight every time you can successfully do 3 sets of 12 reps. First off, to use this routine for the best results, replace all of your current back training with these 3 weekly sessions and do them consistently. It would also be a good idea to reduce the number of sets you do by about 10-20% for your other upper body muscles. Then, after a week or two of this, before each of these 3 weekly sessions start your session by attempting to do a chin-up. Once you can do a few chin-ups in a row, youll likely not only know just how to do a pull up, but also have the strength needed to master your first solid pull up and can build from there. Within our Built With Science programs, we take care of all the guesswork in your routines by crafting a weekly program that caters to your specific body and fitness goals. To find out which of our programs are best suited for you, you can take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
Date: 2022-01-03

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Comments and reviews: 9

CJ
Finally! It was decades ago since I last was able to do proper, good form, pull-ups. Followed these exercises and due to an unusually busy schedule had to extend the prep time to two months. But it paid off. Did a few sets (3 reps each) of proper pull-ups during last night's workout. Great to know this old carcass can still regain some strength.
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Chitra
Hlo sir
I am having a problem of single sided hip dip problem i. e. i am having a hip dip around my right hip only(not on left hip). Plz help me out how to correct it. if i can send u a mail with a pic then it would be more helpful to u to understand for that kindly provide the email id sir
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Gurtek
I just want to say: it works! I've been doing the 3/7 pull up program as suggested in the video for under 2 months (also had to stop gym for 10 days due to COVID ) and now I can do 3 clean pull-ups. I'm still sticking to it and hopefully it will increase the pull up count further.
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UnderRatedEdits
3 days of asking Jeremy to upload how to unfuck your middle chest bone that connects your chest muscles. Please guys help me reach out to Jeremy so he sees my comment as Im having problems for almost 1 year in my middle chest bone its really really stiff.
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5hndrd
How can I incorporate this into beginner build program(phase1? I want to strengthen my back as it's clearly my most underdeveloped part but I got my back exercises from the program; )
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BUCampus
What program do you use for video editing: ) I've been watching your videos since 4 years and I really enjoy the editing. Can you share the name of the program pls.
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Ayoob
Hey Jeff! Please can you do a bicep video. I do have big biceps but I just cant get the balloon look do you have any tips? Is it the exercise or fat or genetics?
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Marcin
Hi jeremy - i'm from poland -
I am very surprised by the quality of the materials, in which program and what accessories do you use for assembly?
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Sherine
Great video. Now another problem i might be facing
- i dont have lat pull down machine at home
- i cant pull up even with resistance bands.
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