The 31-Day Intend to More Pullups

 

Fastest Way to Do 20 Pull-Ups In a Row

Video taken from the channel: Mathias Terkelsen


 

How I Increased My Pullups By Over 500% (25+ REPS)

Video taken from the channel: Austin Dunham


 

Workout Routine for Maximizing Your Pull-up Reps! Calisthenics Tutorial by BarStarzzBTX.com

Video taken from the channel: Passion.io


 

30 Day Plan to INCREASE Pushups and Pullups

Video taken from the channel: The Healthy Gamer


 

How To Do More Pull Ups Program (Increase Your Reps!!)

Video taken from the channel: OfficialBarstarzz


 

30 Pull-ups in a Row | Weekly Training Routine

Video taken from the channel: Bine Beast


 

How to Do 20 PULLUPS in One Set (WORKS FAST!)

Video taken from the channel: ATHLEAN-X™


If you can do at least 2–3 pullups on your own, this 31-day plan will improve your pullup prowess and get you to the 8–10 rep range or beyond. HOW THE PLAN WORKS Now that we’ve picked our exercises, it’s time to get to work. The main pullup.

31 DAY PLAN TO MORE PULLUPS 5 Pullup Ladder: 5 minutes 30 seconds, 1,2,3 reps, Walk 20 yards as rest Single-Arm Rows: 3 sets x 10 reps/side Planks: 3 sets x 15–20 seconds 2 Pullup Ladder: 5 minutes 1,2,3 reps, Walk 20 yards as rest Single-Arm Rows: 3 sets x 8 reps/side Planks: 3 sets x 10–15 seconds 11 Pullup Ladder: 6 minutes 30 seconds 1,2,3 reps, Walk. All of this looks easy on paper, but you’re going to be doing 91 pull-ups over the first week alone (if you started with 10 reps). And after 30 days, you’ll have hit 735 reps.

The best way to do this is to just do a handful each time you go through the doorway that the bar is set up in. If you can’t do more than a couple reps right now, then this plan probably isn’t for you—yet. But if you can do a few and are ready to get serious about the bar, get ready to learn from the guy who was the very best. The Armstrong Program.

This is definitely a specialized pull-up program. “The best way to get comfortable with pull-ups is to do both the moves below and actual attempts,” says Ben Sweeney, coach at the CrossFit gym Brick New York and creator of this plan. Workout 3. 1. Pullup. Do 5 sets of half of your max reps. (So if your max was 6 pullups, do sets of 3 reps).

Rest 2 minutes between sets. 2. Single-arm Dumbbell Row. A Complete High Intensity Pull-ups Workout Program For Maximum Short-Term Results (2-4 Weeks) Below, you’ll find a pull-ups workout program that you can use for 2-4 weeks for a short-term boost to your pull-up strength and performance.

This is NOT a sustainable workload, and thus, this is not an effective long-term training program. That said, every workout that was chosen for this. I guarantee you’ll blow past 5 reps.

When you do, add more load and repeat the program again. (Remember, we want to protect those elbows.) Day 1: 3 pullups, 2 pullups. If you’re just stepping up to the bar for the first time, the goal is to simply develop strength and muscle memory. That is done through volume training — more total sets — rather than intensity. For this routine, you’ll simply perform 10 sets of pull-ups to failure with 90 to 120 seconds of rest between sets, even if this means 10 singles. Major Misty Posey, center, demonstrates proper form for pull-ups to Marines at Marine Corps Base Quantico, Virginia, Feb.

19, 2016. Posey teaches a pull.

List of related literature:

I, however, had to do the last six pullups one at a time.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

In that case, you can pair pecs and lats on day 1, quads and glutes on day 2, delts and arms on day 3, and hams and glutes on day 4, as in Example 1 below.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

I’m simply doing an extremely submaximal number of pull-ups (and yes, I started with just one).

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

(His assessment is correct: By the time Logan graduates from boot camp, he will be doing fifteen pull-ups.)

“Making the Corps” by Thomas E. Ricks
from Making the Corps
by Thomas E. Ricks
Simon & Schuster, 1998

And then, eventually, they have the opposite problem: The pull­ups become too easy.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

This rule is simple: If you can do pull­ups or chin­ups for the designated number of repetitions, choose them.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Until recently, women in the Marines were required to do flex arm hangs instead of pull­ups (where the chin crosses the plane ofthe pull­up bar), butthe newly toughened rules effective in 2014 require a minimum of three pull­ups,the sameas the minimumfor men.

“Make It Stick” by Peter C. Brown
from Make It Stick
by Peter C. Brown
Harvard University Press, 2014

Try it yourself: Alternate between Pushups and Pullups without rest instead ofjust doing consecutive sets of Pushups with rest periods in between.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

I hated pull­ups because they seemed impossible, but now it’s my favorite exercise.

“Essential: Essays by The Minimalists” by Joshua Fields Millburn, Ryan Nicodemus
from Essential: Essays by The Minimalists
by Joshua Fields Millburn, Ryan Nicodemus
Asymmetrical Press, 2015

Try for at least 5 quick pullups.

“Ferri's Clinical Advisor 2020 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2020 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2019

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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137 comments

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  • facts! weighted calisthenics is the ultimate activity to supplement regular calisthenics! current pullup record: 15 (weighted calisthenics have been helping my front lever too)

  • Hi. Guys
    OPEN Challenge Open Challenge
    MY YOUNGER BRO 17 year old have done 30 chest to bar Pullups and 120 pushups in 5 min. Who will do it who wanna accept my challenge check full video link below.
    https://youtu.be/dBaGL9khHd0

  • Best tutorial ever.
    After everything I could do 12 now after 2 week I can do 20.Very fast improvement and I’m only 14 reccomend to all this program

  • I was trying to give this guy a chance went to his website saw a list of people who followed his workouts and a guy has a tattoo on his arm on one picture and on the the other one tattoo gone like at least do better photo shop

  • Dont do weighted pullups unless its neutral grip or chin pull. This guy is young he will learn the hard way. Elbow tendinitis,shoulder impingement,snap city is real��

  • I might try this one. Greasing the groove method isn’t so practical when you work twelve-hour shifts, but three weekly workouts can easily be fitted in. I can do about ten, currently. Thanks for the video. Regards, from England.

  • Hmm, I will try this soon. Thanks very much for this. When started to do pull ups progress went really fast but I stucked on 12-13 for a long amount of time.

  • Cool workout �� My max pull up is 20. I’ m gonna do this weekly workout routine. But at the moment I keep a post, so my nutrition is not so good

  • I did not watch the video yet, but I am aiming to break the family record, currently hold by my cousin. he did 22 clean pullups. my personal record rn is 2

  • After a pull up day wow feel good I dont do do many I’m lucky I do any at all but adding ankle weight I can feel it. I’m a beginner and just getting back to waking up at 4am and starting a day like I use too.

  • But will I get less development in my back if I’m recruiting all the rest of the muscles to assist in the pull-up? I’m doing pullups because I want an impressive-looking back.

  • Thanks Bro. I just start doing pull ups after 20 years break. I can only do 3 as max. This means my pyramid system runs out very quickly. Do you think this will still work? anyone? Thanks

  • Did the complete opposite way. I’ve done 20 pull ups after 2 months of training (started from 12 pull ups), felt cocky went to YT site. Got into this video. Time to go for 30.

  • I’ve been doing almost daily chin ups for years and feeling nothing. Tried the comments on this video yesterday and felt an ache in my upper back this morning. I guess it’s working…:)

  • Wow I can normally do 20 with a decent amount of effort, but actively making sure everything was tight made it way more manageable!

  • Awesome video! What about doing something similar for pushups? One could do high reps of decline one-arm-pushups while “plugging the energy leaks”. Do you think this would help increase push-up endurance aka raise max push-up reps?

  • Have you done this and has it worked for you? I have tried GTG in the past doing 50 reps 5 days a week and had no results. I think if I did 200 a day I might get somewhere as i did that with pushups but doing 7 pullups 5x a day does not seem like it would work.

  • Awesome tutorial. I’ve been concentrating on pull-ups for a while and watch a lot of tutorials. One thing people may want to try, which I learned from calisthenic movement channel is hollow back for chin-ups and arched back for pull-ups.

  • The best tip that no one talks much that actually increase your pull ups is to change your grip, first and foremost. NEVER USE YOUR THUMBS!!!

    Using your thumbs by trying to crush the bar with your grip wont activate your back, the major muscle that you should be utilizing. They activate your forearms and shoulder which will tire out faster than your back muscle. Put your thumbs over the bar or just don’t touch the bar with your thumbs and now, you eliminated 50% of the burden from you forearms with trying to crush grip the bar and gets to activate your back through the muscular pathways of your hook grip.

    Edit: You’ll feel the muscles that connects the lats and are in-charge of the v-shape looks(just under your armpits by doing this), working extra hard. I been doing pull ups for 3 years using my thumb under the bar, and always feel the soreness in my forearms and shoulder most of my last reps ending was because my arms started failing me.

    During this quarantine, I changed my grip while experimenting and it was the first time I felt super sore in my back and the v shape muscles. Now even at my last rep, my arms are not tired and it’s my back now so I can do around 5+ more by switching my grip till my arms have out when doing fitness test. My back tires at 28+(>5+ more switch grip) pulls ups while my arms tires at starting at 15+ and switching grip would only get me to 23-25 because my arm would be busy trying not to lose grip of the bar. In short, tire your back first before your arms!

  • BineBeast what happens if the body adapts and hits a plateau while in the program? What should I do and when will I be able to continue with the program?

  • I start 26 June 2020 from 3 pull ups and now 24 july I can do 10 sets of 14 pull ups in 35 minutes

    In my life this is first time when I am doing exercise

  • Hey what if I struggle doing 10-15 sets? I can only do 11 pull ups max rep first set, then 8, then 6, 4, 3, 3, 3, with 1/ 1:30minutes rest

  • Will you keep training the next day if you feel soreness one your shoulder after training? Would you please do a video for stretch after pull-ups? Thanks!

  • I think it goes without stating, but this routine is very hard. I am doing it with my normal weekly workout routine and i think it would be easier just by itself. My pull ups feel drastically better even after just one week of doing this. Will update after a few more weeks.

  • Hello
    Thanks for the routine it really works.
    Do you think that it would be effective to do let’s say one week, this routine only pullups and the second week only chinups with this routine then repeat?
    I really want to hear your opinion on this training plan

  • Dude this is just too much volume and intensity. Wrist elbow and shoulder injuries will be the song of the day for newbs who will sacrifice form for numbers

  • I did 25 everyday for a week I then took 4 days off and then did 100 in one day I then took 4 days off and I went from 13 pull-ups to 18 so I deload then overload and have plentiful rest but I will try and add weight to get to 30

  • Hello i have a question. What if i can’t do my 80% in every set? For example my max Is 10 So i can do 8 reps for 5-6 sets but in 7+ sets i can do max 5 reps. What Is better? Finish 15 sets with 5 And lower reps or start sets on 60-70% And do all 15 with that. Or have longer pauses until i feel i can do 80% in set again..( IT could be 10+ minutes in last sets) thank you for answer And sorry for my english.

  • Its easy to get from 0 to 15
    But it took me a years to go from 15 to 25
    And to go from 25 to 30 is how u train your mind,
    At the moment my rec is 27 but im still focusing on getting better every day!
    By the way the pullups are just perfect ��

  • I’d do 15 pull-ups in a set once. I think that was because my arms had a lot of strength. Just like I said, I think I honestly don’t know what it was but now I struggle doing 2 pull-ups.

  • Not saying that this is not working because clearly you guys can do a lot more than me only achieveing maybe 10 real good technique pull ups. But do 10-15 sets for 80 % of that with only a 2 minute break? That to me sound like so crazy hard to keep on doing..

  • Im going to start this program on this monday!! I am currently at 16 pull ups… like to stay noticed of any progress!!
    UPDATE
    24-05-2020: today (sunday) its my final rest day, tomorrow i´ll add 1k more and 1 more pull up to the program… the first day i wasn´t able to do the 10 reps:( i only could do 7 and at the next day my body was completely broken… the second day of training i could do everything but i ended up exhausted… and in the last day it was way more easier…(sorry if it is something bad writed… i am latin tho lmao)

  • Gotta say this plan is pretty much just perfect.
    It combines Rest, All areas to specialize in the pullup, Not too demanding, and building consistence

    Way to go man ��

  • Hello. Can I Do some other exarcises after I finished my work out shown in your video? I mean can I just continue with my regular training?

  • IMHO…Weighted Pull Ups are for Advanced Trainers…if your Body Weight feels Light..Reduce Rest time by 30secs to a minute or Increase the Pull Ups or Slow it down….plus pausing to remove the Weighted Belt is a Rest��

  • If on the day of body weight, you can not with 80%, can you drop to 60%? By the way, great routine, i need to do 17 for a police´s opposition, I hope to arrive

  • why i can only do 25 pull ups max, but when i train i do 20 pull ups in each set? Can someone help me to progress in max pull ups, i’m doing 8 reps in one set with 25kg

  • Boy do I hate pull ups. My max varies too much, goes from 9 to 12 depending on the day for whatever reason. I wanna be able to do 20 by the end of the year. Is it possible? I do them everyday for 2 weeks now, not much progress at all. Need em to join the military where I live.

  • Just be careful with your shoulders everyone. Doing a lot of pullups can really mess up your shoulders. 20 in a set is A LOT! It really is. Dont hurt yourself trying this. You can do 3 to 5 sets of 6-8 pullups, and its just as good. Youll still get results.

  • I’m gonna edit this every week from now on. Before I first started doing this workout, my max was 13 pull ups.
    1st Friday: 14 pull ups
    2nd Friday: 15 pull ups
    3rd Friday: 17 pull ups

    4th Friday: 17 pull ups (recently realized that my form was not as good as I thought, especially towards the last few reps, and also I was using a relatively narrow grip, shoulder-width like, so now I’m doing them a bit wider but it seems more difficult for me. I think those are the reasons for my staggering in numbers). But hey, may as well be just one of those days that one feels a bit weaker than usual. Who knows? We’ll find out next Friday.
    Edit: now that I’m midst workout I just wanted to say I’m feeling weak as hell lol feeling dizzy and all.

    ***SUNDAY 10th/May/2020: I DID MY FIRST MUSCLE UP EVER, THANKS FOR THE TRAINING PROGRAM. REALLY INSPIRING.

    5th Friday: 17 pull ups:(
    There’s good news and bad news. Let’s start with the bad ones: I’m still stuck at 17 pull ups, and I missed the Wednesday’s workout because of mayor reasons. Good news is I think I’ve improved my technique, since my grip is wider and when I pull up my chest almost touches the bar and my elbows are going almost behind my upper body, instead of staying in front of my body. Also, I can already do 2 muscle ups in a row. At this point I don’t know if I can keep improving my max pull ups, and I don’t know why that is happening. I’m just gonna keep going and trying my best.

    6th Friday: 18 pull ups!! Finally seeing some progress again.

    7th Friday: 18 pull ups

  • What I’ve been doing is pyramids and weighted pullups(5×5) once a week. Been a month of pullups training started at 10,8,6,4,21-5. Now I’m doing 14,12,10,8,6,4,2,1-12 and than max set of atleast 14 and weighted pullups I’m on 27 pounds 4 sets of 5 and 5th set I did 8 this week and than I do a fast set of body weight pullups to burn out and this week I hit 24 but I could’ve got 30 or more but my body was swinging the first 8 reps.

  • Give advice for those of us who got pumped insane after 4-5 sets and arms doesnt want to make more pull ups how to progress with more pull ups per set?

  • Bine Beast I’ve tried this program today and unfortunately struggled to perform 5 reps with 6kg so in second set I’ve dropped to 4 reps, but again in 6th set wasn’t able to do it so once again dropped to 3reps and finished at 10th set. What do you think I should do next week?

  • i from russia 33 year and this video first time i like it. Cool idea for more pull up, Big tnx and good luck in progress in your business man!

  • Jeff, I like the tips (one arm progression and total body tightening), but you didn’t say how to progress into full pull-ups. How often would I do the one arm rows until going for full pull-ups? Is there a set and rep scheme for the one arm rows that leads to a set and rep scheme for the pull-ups? Thank you, new subscriber, enjoying the info you put out!

  • Guys im starting this workout for a month. The reason why im starting this is cos i lost some strength in pull ups… last time i tested my max pull ups is 11 and now is 8. Thats a really big difference.the reason why i lost strength is i stopped working out my pull ups for the past 2 weeks.

  • When I want add some aditional training for chest during doing this program, can I do them like half hour after morning pushups or how much hours should I wait after morning pushups?

  • so much respect for you man, but it’s hard to understand some of your words, it’s like your eating them,it’s like yo rapping. no offend. hope another video will come out with clearer words. thank u vry mch for sharing your bright & good ideas

  • It’s insanely hard to hit 10-15 sets at 80% of your max. At least for me. I can do 25 pull ups as a max and by the 3rd set I’m pretty gassed. Am I the only one?

  • Do pushups when you wake up. Then pull-ups 5 hours later. Most people are working 5 hours after they wake up. Looks like I’m bringing my pull-up bar to work lol

  • Man, thanks a lot for the great video. Got a question. How should I combine my regular workout routine with this pull up reps training?

  • This tips also works BUT Guys if you want to do more pull ups then keep doing pull ups everyday.If you can do only 1 pull ups then do 10 sets or more pull ups with rest time.Will increase.have to increase.Sorry for my English.

  • This is the workout I am going to do since I am getting knee surgery due to a squat injury.

    I neglected my upper body to focus on legs now the tables have turned

    Fyi crossfitters take notes this will help with pull ups not swining unfortunately.

  • I have to shave my entire head bald if I can not complete 20 consecutive pull-ups by July of this year. I have 5 months and can only do six @230 lbs. Lord, please let this work

  • The program works. It is absolutely easy to follow and doesnt affect your other workout. I did the pull-ups in the morning. Afternoon usually the other workout (running or lifting weights or hiit etc). During back day i just didnt do any pull-ups or pull downs.
    I am 49 and started from 10 pull-ups. One month later, 20 pull-ups.
    Good job guys, it worked.
    Best part, it doesnt feel like hard work, not even breaking a sweat. It takes only a few minutes each morning

  • How do you start this with a max of 8 pullups bodyweight? First day I tried with 1kg added and dropsets of 4 reps each. I was dead after 3 sets…

  • Didn’t see one single pullup performed in this video. Go all the way down to dead hang, initiate the movement with scapular. This guy didn’t do this crucial part of the movement.

  • My PR on pull ups is 38 right now. He’s correct in all of this. I’m subscribing. It was practicing fast paced pull ups that got my numbers high. I’m gonna throw in those one arm pull ups because you mentioned it.

  • how can we do this or corporate it within an existing weight lifting program is it possible? looks like needs to reserve all the energy

  • So I’ve been stuck at 18 pullups for a long time Usually when I start my set I do like 6 chest to bar pull ups and then start to slow down really bad

  • WARNING EVERYBODY! 2 months ago I mentioned this about lack of improvement with this programme. That has remained. Now in retrospect it seems kinda obvious. I believe that you have to be careful about following programmes like this where the level isn’t specified. I’ve been doing this ritual for almost 2 years now… and still my arms don’t look that big, though I am relatively heavy. I can barely get past 11 in a max out set and its been like that for about a year!!!!!!!!!!! Compared to my pushups, which progressed much much faster. Why? I attribute it to the suitable rep count that this easier exercise allows… the ideal 8 (-10) reps for strength building is a common start point for many. After you do that you get a good base for strength… and so before long it’s common to get into higher rep (stamina) territory. This vid is presumably suitable for that, after-all, it was designed to break the world record of pullups. But unlike pullups, there are many progressions to ease in more weight for pushups, hence my pecs are quite big. Most people these days who do these types of exercises for hours and hours want to look fairly strong or a bit big, like the people in the vids…unlike some other amazingly skilful callisthenics heads I’ve seen throwing themselves all over, but look kinda weedy/skinny, like toned bar-based ballerinas. Well I advise not to follow this if u want to look a bit hench and you are not a pro. You might think I’m a lazy hater, but when I first saw this vid I was in complete awe and, well, almost 2 years mate! But it’s not a good video for building good base strength. By that, I mean, having a strong basic ability to lift yourself with the big-ish arms required to do so. You need bigger rest time and about 8 reps. Time under tension is crucial and these guys know it, so if you’re only doing a handful of reps on pyramid day, which is likely because its really fucking hard, then TUT is not great is it? Does it make sense to train with a endurance-based training programme when your not thaaaat strong yet. If you have a leg injury, and cant walk, would you get rehab by doing endurance or bacis strength in ability to walk? This guy in the vid, props to him, was probs fair ripped before doing this programme. Walk before you can run. Are you huffing and puffing? Does it feel like a circuit? Aye

  • Could someone please explain day 2 for me please? I know the rest periods that the guy in the video mention are wrong..I already read the post about how we should rest 10 seconds, 20 seconds, 30 seconds etc after completing 1,2,3 pull ups..However I am confused about how much should I rest after failing the set..Should I rest just as if I hadn’t failed and then perform the last set of maximum effort? But other sites say that after failing the rest i should rest 60 seconds then there’s another youtuber (Ben Thorne) that discusses the Armstrong pull up program and he says that after failing the set we should rest for 90 seconds. I can’t find anything in the Armstrong pull up program website that answers this question. Thank you.

  • what are the joints that connect the vertical bar to horizontal bar called? I’m trying to make my own pull up station. I looks like the height of horizontal bar can be adjusted easily if its connected to vertical bars that way? Are they expensive?

  • Guys, definately try this stuff and stay consistent, increased my max from 12 to 17 in almost 3 months of doing this shit, missed 1 day

  • Been doing this for a bit longer than a year. Not seeing/feeling major changes!!! Great posture, stretching, regular, done till exhaustion… on a normal (but well balanced diet: carbs, veg, meat, water)… refuse to fill my house with those fucking protein containers. I’m disappointed. Seems to be an idealistic programme but less focused on the science of hypertrophy. I’m starting to think that muscle grown is spurred a lot more by adding on weights, based on all kinds of info. Perhaps sticking to bodyweight only is hugely idealistic, but variety helps. So now I put a HUGE bottle of water in my bag-pack and do pullups. My arms n lats feel more worked-out and stressed, kinda like after weightlifting. I also use 2 of those water on my shoulders for squats. Beware of idealistic ideologies, I was in LOVE with the idea of bodyweight only. In 1 year I’ve only added on about 6 pullups so now I can do 12. I don’t look very different. Arms look about the same width. It’s not the fastest way I’m sure. Potentially just good for a well-rounded foundational strength, but adding weights and switching it seems it will speed up the process (a bit) of which is an already looooong journey.

  • Nice man was wondering if you would be keen on having me feature your video on one of my blog posts here: https://tangentlife.com/how-to-get-better-at-pull-ups/

  • I did this for 6 weeks and did not see any improvement on my max reps. I did see improvement on the pyramid and work sets though. Max reps stayed stuck at 10.

    I’ve since moved to using the system Stew Smith recommends. Doing 3 days a week. I have improved max reps with it to 12. I weigh 220, so I’m fighting an uphill battle. Lol.

  • Okay, so it’s been a month and I’ve gone from being able to do 2 pullups with shit form to 4 with good form and 4 with bad form but a total of 8 in my first set today. No jumping, just a restricted range of motion. The more pullups I could do the faster my progress became. Bad form is okay, just don’t stick to it.

  • I have a pull-up bar in the most convenient location, the place I pass by the most. I have a rule anytime I pass it I have to max out my pull-ups, no cheating. I like to start the morning by maxing out my pull-ups taking a shower and every-time I do pull-ups transition into pushups, then knee assisted push-ups. I feel like I get more out of maxing it out.

  • hey Mathias, this is great way to increase pull up number. I train PUSH/PULL/LEGS training. How to do this method on pull day? Should I skip this training on PULL day?

  • when you say 10-15 sets with 2 exercises (monday) are you saying 5-8 sets per exercise for a total of 10-16, or 10-15 per each exercise for a total of 20-30?

  • Hey I just recently discovered your channel and I love it so far. Im 18 years old and im trying to get into really good shape because im going to be joining the Marine Corps probably in about 6 months im hoping after I take my asvab. But im not sure which recipes of yours I should make if im trying to lose weight. Right now I weigh 196 lbs and im 5’8 so I am overweight. Im trying just to lose fat and gain muscle. Can you give me some information so I can go in the right direction. Thanks

  • hey
    what would be the best workout for loosing fat in the lower stomach region, right above the waistline? i have tried lots and it looks like you might have the answer!
    thanks

  • Hey jack pls help me on this:) So i currently do 20 reps stop for 10s and do an other 20 and thats it, i do the same thing for push up and sit ups.so if i understood i do 25 rest 10 do 8 till i can then decrease to 6 and keep on going like that right? ty for the help

  • For sure, it’s such a simple method but really ensures you’re hitting muscle failure and really putting some stress on your systems.

  • So do pushups until you’re 2-3 reps shy of failure, which would probably be close to 30 or 40 for you, rest 10s, do another set that’s just shy of failure, then maintain that rep until you fail to complete that number of reps.

  • Jack ain’t gone he is spending a lot of time settling in to his new environment:D he is regularly updating the healthy gamer elite forum also there is a competition to win any game from steam or amazon in the elite gamers package. There is a great community so I suggest joining if you want to get more involved and motivated by other healthy gamers:)

  • Start max reps: 3
    Goal: 15 in 1 month
    I will edit with updates, like so I remember
    Edit: I am at 7
    Edit 2: I quitted, Pull Ups will normally increase with all the rest.
    Edit 3: 8

  • Ain’t this from barstars?? They released this routine like 5 years before u did….or is this just a routine ppl have always been using

  • in this pull up routine can i add some chest and triceps in workout? i can do max 10 pull ups in first set after that i cannot do even 5 pull ups but video is great.

  • Greasing the Groove. Gonna try this:-) I will now permanently install my doorway pull up bar:-D
    Does it matter, if I use pull up grib, chin up grib or neutral grib?

  • Hi, is this Armstrong-Pullup-Program right?
    I’m confused about day 3!
    I can do 10 repetitions, does that mean that in each set I have to do 2 or 3 repetitions until I complete 9 sets?

  • the biggest bullsht title man… honestly… Ive watched this channel for years and yeah, he’s def at the top of the game… but wtf man/// your an asshol3 for naming that title.

  • excited to try this…! do I need to do the pushups before each workout… something to do with muscle imbalances? also, I’m currently weight training in a bro style split 4 days/week at the gym. anything in particular I should keep in mind?

  • I remember watching this video with Ed from barstarzz but you guys explain it much better and the effects are cool as fuck. This video is awesome. Thanks!

  • Your form is clearly spectacularly controlled, but I don’t see any emphasis on the eccentric portion of the exercise. Is there some reason for this? High volume can lead to medial epicondyle tendinitis (me, too!), and even the SEALs recommend one max set to exhaustion with an emphasis on the eccentric portion of the exercise.

  • You can get a rough idea of how much this guy has worked out by just looking at his nose holes. Man, he must’ve breathed hella hard for that.

  • im stuck on 5 reps and have been for months (between 6 or 8 months). Im just too tired to do the 6th. I have looked for answers, and trained well, but i still cant progress. Ive heard that use my scapulas more and not my biceps, but i cant figure out how to do that when i need to. My tiredness seems to be in my arms, forearms. So ive been training them for a long time, but i still cant get past 5 reps.

    From my description above, can anybody tell me what im doing wrong, and what i need to do or train to get better? Many thanks!

  • i need some help. i used to be able to do 20 pull ups without much difficulty, but that was 4 years ago, and 25 KGs lighter. Now a father and a husband, I grew fatter LOL and I cant even pull my own weight up for more than 5 times. I can manage 3 with good form but the rest I need someone to spot me. I usually do 3 sets of 5 pulls and 5 chins but 70% of them assisted. On top of that, I do 15 20 pushups in between and dips. Im wondering if there’s something I can change or is this ok? Only been doing this for 2 weeks but rested 3 days now. I understand patience is key but I guess Im just asking if this routine im doing is good enough

  • Is it ok to train every single day like this? As for Day 3, is it more of like a recovery day but light training?
    What type of training do you call this?

  • Also, if you are aiming for high reps when doing pull ups, you shouldn’t try to bee too quick about it. That’s what you do when you are training for muscle ups.

  • Hey howdy, thanks for this video but I have a question about the initial push-up section. The video illustrates “3 hours minimum, before working out”, does that mean do the push-ups; wait three hours, then begin pull ups?

  • For the last part of the video what do you mean repeat this routine for Day 5?
    And how if in the between when i was doing my one set (6rep) but I couldn’t continue the other 2 more rep so it consider that i should stop counting the sets d?

  • Who can do over 30 pullups??
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    Free Ebook “5 Things to know before starting calisthenics”: https://goo.gl/xv3XfD

  • You made great points on how we can increase the number of pull ups but the thing that I am not sure whether to do or not is explosive pull ups, because as far as I know pull ups is not helpful to build muscle and get a wider shoulder. Can you please explain this point to me? I might be wrong

  • Yo Austin I did this for a week or two and holy crap it works, thank you so much dawg so much respect for u man. I used to only be able to do like 6 or 7 now I can get 10

  • I can do 30 push up in full range of motion in correct form but only can do 3 pull up��after 5 month of home workout just buy door straight bar… my long term goal is to do 100 pull in a row��wish me luck��

  • Thanks Austin,
    This will help me prepare for the special operations physical test standards.
    Don’t aim for the standards, break them.

  • let’s say you can do 5-10 reps, or even 2-3…. fast forward do one arm pullups once you reach 10 pullups. Best advice ever. Let’s all subscribe to this guy

  • What everybody forgetting to mention is to look after your body fat. If you still have stubborn belly fat, that is an extra weight which is slowing you down. So basically you need to get lean in order to do more pull ups or statics.

  • Perfect pull ups. Your elbows are fully locked out and extented at the bottom. And your chest is hitting the bar at the top. Chin is over the bar. ��������

  • I did that. I can do 70lbs on my one rep max. Still i can only do 10 reps without the weight. The difference is that now the first rep is super easy. (Before that weight training i could do 6-8 reps. Not a big increase) but figher pullups progression by Povlov, the Russian trainer seems to work.
    Thank you for your videos and the opportunity to share.
    Take care.

  • Austin,
    How do you train traps? They blew up recently. Rack pulls? Deadlifts? Calisthenic movements are not generally focused heavily on that plane of motion, from the floor up.

  • I have a gym membership too so im going to try and workout at least 5-6 times a week. I have a protein powder that I bought (Muscle Milk) so im going to drink those after workouts. Should I drink it for breakfast too every day? I just need some info on what to eat and what exercises I should do.

  • get a free tabata app set the timer for 30 seconds for 30 minutes. if you are advanced do 5 every 30 seconds, I used this method to break the GWR 24 hour pull up record. If you cant do 1, loop a super band around the bar, put a knee in it and do 1 every 30 sec.. I like to mix it up and put a back pack on with 40 lbs, and do 5 in 30 seconds and the next 30 seconds 10 dips or 15 push ups, 30 minutes.

  • Why does boys nowadays wear them Adidas sports tracksuit bottoms/trousers? I mean every single guy wears them is it a uniform or what?

  • It’s far easier to build the muscle strength for a one arm pull-up than it is to build the tendons and ligaments to withstand the one arm pull-up. One arm pull-ups will destroy your elbows if you do them very much.

  • any suggestions on when to take the 2 reat days? just finished day 2…week one. thinking tomorrow might be a good day off? whats your split?

  • I started doing pull ups the day before yesterday, since yesterday I cant straighten my arms because my forearms hurt like broken bones when I try to. Anyone know what to do?

  • Please, stop keep saying “fast”, “easy”, “increase by over so and so”…EASY is useless. If you want your body grow, exercises must be uncomfortable, heavy and slow….And stop keep counting reps, you better set timer and increase it every few weeks for a few seconds

  • good videobut you do want to do some sets slow because it works the muscle in a different spectrum. if you rock climb or are even some self defense moves require an isometric tension.

  • I think at some point you need to do bodyweight pull-ups as well. I can do a one-arm and 9 reps with 90lbs (I am about 185lbs), but my bodyweight max set would be only like 22-23. I rarely train with less than two plates, so my muscular endurance is quite bad compared to my max strength.

  • I’m an over 40 chick, and I’ve never been able to do pull ups. Now I’m at 10. Started working with a weighted vest. Maybe I’ll get to 20 soon…?

  • It can be dangerous using excessive weight (50-60lbs or more say..) for weighted-pulls ups…puts great stretching tension on the spine and can cause separations and permanent injury or paraylsis. This happened to an advanced lifter/bodybuilder resulted in major surgery, long recovery process to be able to first walk, then train again, but chronic back issues persisted throughout life,a nd may have indirectly shortened his life…pushing it too hard not always worth it. *Concepts great and Austin looks great, but extreme training methods = caution advised…IMHO

  • I found that doing barbell curls increased my ability to do chinups significantly (135lb curls @ 240lb bw), perhaps lat pulldowns or some kind or row would help with the pullup. Also, grip strength seems to help (with many things mind you)

  • Good advice! I’ve been stuck at the 10-12 rep range for awhile but I will incorporate your tips into my next workout!

    Thank you!

    Edit: Just came back from the gym and incorporated doing full pull ups quicker and increased my rep by 1 for each of my 3 sets. ��

  • Even 5 pull ups will make me happy for now, to have something to get better at. I can only do 1 “good” pull up and it’s not even that good.

  • Summary of the video:
    1. work towards one-arm pull-ups for a few reps
    2. incorporate weighted pull-ups (aim for +50% b.w for 5 reps)
    3. explosive concentric movement

    1+2+3 = easy 25++ reps of normal pull-ups

  • I can do four sets of 8 pull ups with a 25lbs dumbbell between my legs but four sets of 10 bodyweight is tough to crank out (although still doable)

  • Great video! GtG is very well known method, definitely the best. ANother good method which helped me personaly is “Catching” method (lets call it so) in which you just say yourself you want do 30 pullups a day in total and try to reach this number every day with small rests and max reps and next week try to do 10 more, even tho you cant do more than 5 reps or smtng this helped me in times i couldnt do even those 5 reps. Next great method is simply weighted training:) Mathias can you execute a front lever? Please make video about FL if yes:) I’d be glad for it:)

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  • 20 pullups is relatively easy but it takes mental energy always trying to beat your own record I can do 18 and I do weighted pullups with 90 pounds for set of 5, my dip strength is massive I can do 310 pound for 3 sets of 8 200 pound bw plus 110 pound chain

  • Could you maybe send me something that I could do every day that will give me a good workout because I’m a senior in highschool and want to look decent before graduation. Please I need someone to keep me on track because I know if I do this myself or on my own I’ll just end up quitting

  • Hey Mathias, I’d just like to acknowledge you for this video. I’m doing this right now because yes, I have hit a plateau long ago. I think it’s awesome to do X/2 pull-ups randomly around the city where you see a bar, a scaffolding, or something where you can do your X/2 pull-ups AND the fact that you can break that plateau. Please support me in my challenge for 20. I’m now doing 8 max. You’re awesome! Cheers!

  • This was on my YT suggestion. Gr8 vid. New sub. Look at others soon. Not always timely to go to gym. And whoa…….a very nice ring of a DK accent speaking English……all success for this channel to you.

  • Guys, just do pull-ups! Seriously, you don’t need to do anything other than pulling up. Now, I do believe trying weighted pull ups, explosive pulls ups (going as far up as you can) or doing slow pulls ups (contrary to what was explained in the video) can help you achieve a higher rep count. That said, once you do try your max reps, do them explosively, not above the bar, just your average range o motion for a regular pull up.

  • I huge help for getting out of a platou is doing a hundreds of reps of the easier version for example: stuck on 6 handstand pushups? Add 25 pushups.
    Stuck on 10 pullups?
    Add 30 Australian pullups.
    Each time you do this you’ll gain a couple more reps, in handstand pushups i went from 6 to 8 and in pullups i went from 10 to 12 which was amazing.

  • Really should add that scapula retraction and depression are needed in the exercise. You’re not using your entire pulling chain when you skimp out on it.

  • Can’t do even a single pullup. 0/2=0, thats what i have to do each day. 0 pullups for 0 sets! Plz make a vid fr a lazy weak beginner.

  • dude you cnt build actual muscles with those pullups, those will train your ligaments and joints not muscles, you need to train with lesser weights for muscle growth…..

  • What’s up lads? For the day 3 workout when you say a “suitable number of reps” do you mean that can be successfully completed in every of the nine sets without failing or do you mean to say, for example, 60 reps over nine sets? And what rest times would you recommend between the sets?

  • is my training good for hypertrophy?? i train 5 days a week

    5 sets vertical push
    5 sets vertical pull
    5 sets horizontal push
    5 sets horizontal pull
    3 sets wall hspu
    3 sets handstand hold
    3 sets adv pike pushup
    3 frogstand

    my personal record right now:
    10 dips
    7 chinup
    6 archer pushup
    9 inverted rows

  • So this is just a rip off video of the Armstrong pullup program? GJ bro you succesfully acheived the youtube profit from others work level

  • im begining with pull ups i can’t do much yet, but can i apply this technique for push ups? and you suggest 4-6 times a week and can i just do it thr mornings? usually after works there nothing much left of me D:
    edit: no day rest between excersise? is good algo no resting? im confused.

    btw love your vids, been your subs since forever

  • I must say, all your other vids were very “scientific” but I’m struggling to see how this one makes sense from a physics point of view. Regardless, I’m going to give is a try to see how it goes..:)

  • Nice methods Mathias! I would just add one more and that is doing weighted pull ups. I was stuck at 17,18 for a long time and weighted pull ups helped me to be currently at 27. I have routine on my channel that explained when you should start with weighted pull ups and how to progress.

  • I love the fact that you actually have quality content instead of those clickbait videos, keep it up like this and never change! Love the content!