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Go From 0 To 10+ Pull Ups In A Row FAST (3 Steps)

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Rating: 4.5; Vote: 2

Pull ups are a great muscle building exercise. But there s a reason why so few are able to accomplish this impressive feat of strength and unable to do enough reps to truly maximize the muscle building benefits of this exercise. In this video, I ll explain why that is, how to improve your pull ups, and then give you a full pull up progression workout designed to quickly take you from 0, 2, 4, 8 or wherever you re at in your pull up journey to 10 pull-ups in a row and beyond. Yes, this is essentially a tutorial covering how to do pull ups for beginners! Let s begin by covering why pull ups are so difficult in the first place. First, with pull ups, whether you weigh 150 or 300 pounds, that s the weight you ll have to overcome with each rep. Second, pull ups are not just a back exercise. No matter how strong your bigger back muscles or biceps get, if you have weak links in the chain, it will limit you from improving your pull-ups. There are 3 steps to solving these. The first step is to change the way you train your pull ups for strength improvements. If you currently can t do any pull-ups or can t do more than 4 in a row, we will use 2 other exercises to quickly build your strength. The first exercise is the inverted rows. The second exercise that trains your body in a vertical manner (like the pull up) is the assisted negative pull ups. Once you re able to do between 5 to 7 pull-ups in a row, that s when you re ready for your pull up progression. You re going to do sets of anywhere between 2-5 reps (at least 2 reps away from your max effort. You ll do a set, rest for 30-90 seconds, do another set, and repeat until you reach a total of 20 reps. The goal is to overtime comfortably reach a total of 30 reps. Next, get yourself a few resistance bands. Loop one around the top of a bar just like this and put your feet into it. The band will exert force upwards as long as you stand on it, effectively reducing the amount of resistance you need to overcome with each rep. Choose a band that enables you to do between 6-12 reps. So, once you get to 8-9 reps in a row yet can t quite break through 10, you ll simply use the same routine as the 5-7 group but with more difficulty. For the bodyweight pull-ups, add a 5lb weight either with a weight belt or a dumbbell between your feet. For the banded pull-ups, switch to a thinner band or take one foot out to lessen the support. The next step in how to improve your pull ups is to strengthen common weak links in the chain. The first is the core; to best replicate the intense demands placed on the core from pull-ups, we can use what s known as a long lever rocking plank. The second is the lower traps; we ll use scapular pull ups to train it. Here s the game plan (i. e, THE pull ups workout program suitable for beginners. Reference your current pull up ability and progress accordingly from there. 0-4 Pull-Ups: Inverted Row: 4 sets of 8-12 reps Negative Pull-Ups: 5 sets of 5 reps (progress to 5 second descents each rep) Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds) Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position) 5-7 Pull-Ups: Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total) Banded Pull-Ups: 3 sets of 6-12 reps Inverted Row: 3 sets of 8-12 reps Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds) Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position) 8-9 Pull-Ups: Weighted Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total) Banded Pull-Ups: 3 sets of 6-12 reps Inverted Row: 3 sets of 8-12 reps Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds) Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position) It can easily be used as a full back workout performed once a week, or if you train back twice a week, you can plop in a couple of the exercises into each day. As you use this plan, you ll also want to re-test your max pull-ups every month and then move on to the next level as your strength improves. Even if you can t do any pull ups right now, use this workout, stay consistent, and just like countless others have experienced from my past pull up videos, you ll be blown away with just how quickly your pull ups increase. That s the true power of science.
Date: 2022-05-08

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Comments and reviews: 10

Marcus
I would only do the resistance band pull-up at the end of the workout to gain confidence, knowing what it feels like to pull your body up and possibly technique cues. It s not a great strength builder compared to eccentrics, gtg, etc. because the band helps the least at the hardest part of the movement and makes the bottom way too easy, making it pretty awkward. But test it yourself and see how it feels, might be a good idea to specifically emphasize the top range of motion
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Tech
It took me 5 months from 5 with assist bands, to weighed band and now I can do 12 reps per set in 2 to 3 min break. I find adding extra weight is what increases regular pull ups. I was stuck around 8 reps for a while took 2 months or less to get to 12 reps. Hopefully soon 15 reps total.
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Сергей
6: 45 taking one foot out of the bend will increase the load? Really? Never thought of that. I always do my pull-ups with one leg only becouse it's just more comfortable. I'll try it next time with two legs, but I'm really doubt it will do any difference on difficulty.
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Hall r
I hope I will be able to do this one day. I am still really weak but I feel like I am progressing slowly. I am working so hard recently and my diet is definitely on point after I got a meal plan from Next Level Diet. The most important thing is I believe in myself.
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Rounak
Very well said bro about this topic and about 0 to 10 pull up and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always but never give up on your dreams
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Vytil
8: 24 Do this for 2-3 months before even trying pullups. This scapular pullup is super important because if you dont get this down you will be doing hunchback pullups and will regret it in the future.
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aW Iѕ
As a Natural teenager Lifter, Been working out for 9 months. I Have been Using Pull ups as a warm up daily at the gym and my pull ups have been improved since and can do 8-10 pull ups in a row.
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Fu
I will definitevly try those strategies when training tomorrow.
Sunday are my recovery day and i can only do 2 reps without a rubber band and 5-6 reps with a half inch thick black rubber band.
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Tony
Won't help, I don't have any cartilage remaining in my left shoulder.
If only you had the secret to rebuilding cartilage. Strength isn't the issue, it's the bone on bone pain: )
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warjunky
I was told for 30 days do 2 sets a day till failure
Do 1 set in the morning and 1 set in the evening make a note on day 1 of your count and compare it to day 30
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