How you can Do More Pull-ups and make a larger Back

 

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

Video taken from the channel: Austin Dunham


 

How to do MORE Pull-Ups (In Just 4 Weeks!)

Video taken from the channel: Calisthenicmovement


 

How to train for a BIGGER BACK with PULLUPS Motivation by Moses

Video taken from the channel: Thats Good Money


 

SECRET WORKOUT To Do MORE PULL UPS

Video taken from the channel: THENX


 

#1 Exercise To Get Your Pull Ups Stronger (Build Wide Back)

Video taken from the channel: Brendan Meyers


 

The Best Way To Do Pull Ups For A Wide Back (Optimal Training Technique)

Video taken from the channel: Jeff Nippard


 

How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)

Video taken from the channel: Jeremy Ethier


Chin-ups and pull-ups show practically identical lat activation; grip doesn’t matter in that regard. And since people can typically do more chin-ups, that makes it better for lats, all else equal. In other words, the trade-off between biceps and lats is not the correct way of framing it: the real consideration is whether your biceps or.

Step up and grab the bar with an overhand wide grip (your hands should be slightly wider than shoulder with apart). Tighten your abs, and try to focus on pulling the bar down towards you (instead of focusing on pulling your body up). Best Back Exercise, How to Build a Big Back with Pull Ups This video from Victor Costa explains the best way to do pull ups. Top trainer Victor Costa explains the pull ups exercise and how to best. Let’s say you can do 7 pull ups.

You will do 1 rep, then 2 reps, then 3 reps, then 4 reps, then 5 reps, resting between each set. Then go all the way back to the 1 and repeat 2x. So it’s 1-2-3-4-5 repeated 3x total. This style of training allows you to do a ton of volume without burning yourself out. Here’s how to increase Pull-Ups exponentially.

During the eccentric portion of a lift, you are 20 to 30 percent stronger than on the concentric portion. Your muscles lengthen as they develop. To do this you pick a top number, for a beginner it may be ten. You start by doing one pull-up, then rest 30 seconds, then do 2 pullups, then rest 30 seconds, then do 3 pullups, and so on until you get to ten, then you start heading back down the pyramid by doing 9, then 8, etc. Pull-ups Can Give You a Really Wide Back.

One of the best exercises for achieving a wide back is the close grip pull-up. Contrary to popular belief, close grip pull-ups do more for your width than wide grip pull-ups. The range of motion is longer, and it’s easier to activate the lats with a close grip. Related article: The Most Complete Pull-up Tutorial On The Internet.

Consider it a test to see if you should increase your reps per training set. If yesterday was relatively easy, add 1 rep to each set. If you make it through all 9 sets, then the following week, add another rep and use this new number to reach your 9 sets. For athletes, any sport that involves pulling, climbing, or physical contact will undoubtedly benefit from building a stronger back.

Finally, in the real world, a big strong back is highly functional. Anytime you pick up something heavy, the back is doing the majority of the work, so when you lift a heavy box at work, it’s your back strength. The easiest, most sure-fire way to improve your pullup strength is to focus on negative reps.

Hold on to the bar, and assist yourself up (you can use the sides of the machine or a step) to the top position of a pullup. Your shoulders should be depressed, and your chest should be up.

List of related literature:

To develop the lower lats, you need to do your back exercises with a very narrow grip —Close-Grip Chins and Close-Grip Pulldowns, for example—as well as One-Arm Cable Rows and One-Arm Dumbbell Rows.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

• If full pull-ups cannot yet be done, start with hanging from a bar to train grip, arms, and body posture.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Think about it: To do a push-up you must perform a deep squat (leg muscles), extend both legs out (core and back muscles), get into the starting plank position (core, back, arm, and shoulder muscles), and then lower yourself to the ground and push back up again (chest, arms, and abs).

“Be Unstoppable: The 8 Essential Actions to Succeed at Anything” by Alden Mills
from Be Unstoppable: The 8 Essential Actions to Succeed at Anything
by Alden Mills
Tilbury House Publishers, 2017

Start by challenging students to accomplish one Pull-Up in the defined position and then slowly increase the number of repetitions.

“Dynamic Physical Education for Elementary School Children” by Robert P. Pangrazi, Aaron Beighle
from Dynamic Physical Education for Elementary School Children
by Robert P. Pangrazi, Aaron Beighle
Human Kinetics, 2019

The first strategy is simply to have a spotter hold you around your waist and lift a portion of your body weight so that you can do eight to ten less-than-body-weight pull-ups.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

When you reach the bottom phase of the movement, squeeze your shoulderblades together and feela distinct contraction in your lats, mid traps, and rhomboids.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Here is a basic routine using the push-and-pull training method.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

With your legs straight and feet spread a few inches apart, bend over at the waist and put your hands on the ground, about three to four feet in front of your toes as you would for Classic Push Ups.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Continue doing pull-ups in this manner until you reach eight to twelve total repetitions.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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25 comments

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  • I used to be pretty fit, now I got a bit sloppy. Ill do apply this method for the next month.
    Started today, will update every week

    Week 0: 5 max pullups

    Week 1: 7 max pullups

    Week 2: 9 pullups

    Week 3: No significant progress I injured my back a bit for over-training. I took a break. Its important to warm up a bit and try not to mess up technic

    Week 4: started again from where Ieft off, but less rest in between sets, and doing every other day. I just did 11 pullups. I will stop doing this method and switch to a more conventional way of training. Maybe in the near future I will use this method again if I hit a plateau.

    Great method to increase pullups I recommend it a lot

  • 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.

  • 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)

  • What’s a replacement for a kneeling pull-down? I was thinking a round of inverted rows, bent over rows, scapular retractions, and band-assisted pull-ups should suffice nicely.

  • I’ve found the eccentric (aka negative) pull ups very effective. They helped increase my pull ups from an average six max to a respectable ten. But they’re really tough; it takes a lot of discipline to do 10-15 eight second descents. I definitely couldn’t do a thirty second descent for more than 3-5 reps.

  • Wish I could do one pull up, so I could progress from there. Being unable to do one is ridiculous. Im not overweight and I move quite a lot, not necessarily sports but I walk tons (groceries, to and from work, bored, etc) and Im used to carrying heavy stuff.

    Im not very fit, but Im not an morbidly obese Couch potato with an office job.

    Yet I cant do one pull up and I am ashamed to work out in public, and I cant work out at home cause I live on a yacht and theres no possibility for a pull up bar.

  • If you want to learn perfect pullup form look at gymnasts not people that focus on weights gymnasts do it right and are way stronger with their bodyweight

  • I was up to 16 pull ups….I stopped doing them for a few months….today I maxed at 10…u gotta stay consistent to keep them gains

  • very very thank you for your teaching for how to do after my weight is 34 now my weight is 40 I see your video always and I gan weight of your help and I do every day pull up thank you very much

  • What if I don’t have access to the equipment that you mentioned in the video? Is there workout I can don’t home to get my first pull-up? Thank you!

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

  • As it relates to exercises that improve pull up abilities, isn’t a kneeling lat pulldown better than a sitting lat pulldown because the kneeling variation requires the abs to be engaged and the seated variation does not? in an actual pull up, the abs are used a lot to try and stabilize the lower body so your not swinging around at all. not sure if this is true, heard it from a friend and just wanted to know what anyone thinks about it

  • wow amazing I tried this exercise this very effective for back workout and for beginner, please watch my short video ill make 32 pull ups road to 40-50 pull ups..

  • I’m suffering from golfers elbow! Help!
    I cant do any pull ups or chin ups anymore without pain. I’ve been icing for 2 weeks and stretching. I can do horizontal pulling movements relatively pain free. Anyone have any advice or protocols for me?

  • “what is poppin fam”? go “cop” you some. ctfu! cultural appropriation much, I know you not from the hood, dude…..lmao, nice vid tho.

  • Hey good money totally unrelated but I was wondering if you’re still gonna repost that Shredda leg workout where he had a very motivational speech at the beginning and end of the video?

  • For the first literature study, it’s a comparison between chin up and lat pull down, not a comparison between a pull up and pull down… isn’t a chin-up supposed to be a supinated grip, while a pull up is a pronated grip?

  • What other exercises do you struggle with the most? Comment below and I’ll continue making videos dedicated to strengthening them! Hope you enjoyed this one!

  • Im fairly counted strong in my class, as my arm strength and legs are more stronger than the average people in my class. I think this is because as my weight is heavy compared to others, Even if I do the same exercises as them, I receive more pressure and so, have more muscle. But as said in 3:35, As I’m fairly fat and I don’t work out that much, my core isn’t developed enough to hold my weight properly in pull ups, Nor other exercises. I think this is somewhat most people don’t think about as they only count the record, It does not mean you have more strength or that you are fit or not fit.

  • I do upper lower body spli 4 times a week, can I do this on rest days? Or is that to much, what is the best way to incorporate this style with my training. Or should I just solely focus on this and neglect the rest of my training, which I don’t want to do.

  • This video of it was released on my birthday maybe that’s a sign to do more Pull-Ups! I know I do a lot of pull-ups now but I think I need to do more!

  • 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.

  • I could never do pull-ups and I made the decision that this was the year I was going to make it happen. January 1, I couidn’t do any and today I did three reps of 3. If I continue at this pace, I will be able to do 20 by the end year. I feel incredibly fantastic about that!!!!

  • Was doubting results. But then it took me a min to remember when i was fat as hell and couldn’t do pushups, then one summer dedicated myself to getting better at pushups. Ended up working so why the hell not give this a go? I’ve always struggled with pull-ups.

  • You seem like a really nice person and very happy pursuing your passion. Living the dream! Greetings from Switzerland (but originally from Winnipeg lol)