@ahmed ghare I started calisthenics a few weeks ago... I'm weak af, at first I could do like 1/2 chin ups and know I can do 4, and from 0 pull ups to 2... Those are THE SMALLEST results that a person can achieve but I'm happy and I will grind. Update (2 months later) : I'm at 10 pull ups and about 15 chin ups, I'm so hungry💪🏻
@Memeorandum of Understanding bro I understand you, I started a few weeks ago and now I can do 3 pull ups and 4/5 chin ups from 0... And I can do 22/23 push ups from 17, so just PRACTICE, FOCUS ON GOOD FORM, AND BE PATIENT... Results will arrive!
14 to 22 is great.i used the same basic method to go from 6 to 14. I had more rest days but I am probably 30 or 40 years older than you. Took me one month.
I feel you there Mr. Q. I think most of the guys commenting on this video are teenagers or somewhere in their 20s. I'm so happy they are consuming this type of content that encourages them to pursue a greater physical performance. Had TH-cam existed earlier I would have started to do pull ups at much earlier age. It's difficult to beat someone who started doing pull ups at 15 when I only started to do when I was 27 lol However, that's not an excuse for me. Just need to train harder :)
@@FacePullTiToX I've achieved my first pull up at 19. Reached 6 reps within just 2 months but stuck at 8 for an year Lol :) :) :) and now my max is only 8 Want to achieve 21 reps before I reach 21 years (i.e., 4 months left) Is it possible ???
How the heeeck can you perform the one arm pull with 14 being your max. Impressive. I once hit 23 bw reps, 6 reps with 37kg and 3 with 45 but the one arm pull was the struggle of my life.
OAP is a really different exercise. You need a lot more shoulder strength for it. So even if you could do pullups with your bodyweight added you may not be able to do one armers. You need to train specifically for them.
friend of my can do a 6 sec front lever, handstand push ups, and a one arm pull up while im able to perform a full planche, front lever, 90 degree push up but im not able to do a clean one arm pull up...
You're already really strong. If you can do 90 degree push-ups your core and shoulders are definitely up to the task, so the problem is likely in your lats. Start training negative one arm pull-ups and you'll get the clean one armer in no time!
At age 50 I got up to 35 pull ups in a row using push up pull up super sets with decrementing reps and lots of sets and volume, but it became a chore and risked overuse injury, so I stopped doing them. At age 59 I restarted and could only do 4 pull ups. Did push ups and pull ups (just two super sets, decrementing) every other day, adding a couple of reps every week and in 2 months got up to 30 pull ups and 30 feet raised push ups. High reps require good cardio and had I restarted hill repeat cycling at the same time. But these high rep numbers are better at maintaining endurance rather than gaining hypertrophy and I didn't want to slip into drudgery/overuse again. So I now use weighted vests to reduce the rep count and to make the early easy garbage reps more strenuous. The 10 lb vest only reduced reps to failure from 30 to 26, but the 20 lb vest got me down to 20 reps. So currently doing 20 lb weighted 20/20 super set followed by a 16/16 super set and then weighted plank ring rows (for archery) and I am done, every other day (when you get older this is frequent enough and allows for full recovery). Hill repeat cycling on the "off" days. The weighted vest reduced garbage reps, is better for muscle mass gains, and finishes the workout sooner. Fairly certain this will increase my unweighted max pull ups too. But if you get to 20+ pullups, it's time to add weight.
It's because when you do a pull up from a dead hang it increases the range of motion as you have to firstly pull into the active hang, activating the muscles around the scapula, before then pulling with the lats and biceps throughout the pull up. The benefit is increasing the strength of the muscles around the scapula and being stronger in that range of motion. Both types of pull ups have benefits so it's good to practice both imo :)
I did something similar.... I decide that i want to increase my push ups so i did 400 push ups(ofc in sets and different variations) every day for 30 days... After 30 days i went from max 40 push ups to 95 push ups and i significantly increased my chest volume but if someone decides to try it i recommend to take some rest days. I had luck and i didn't over train myself(thank God) Sorry for bad English
embrarring azoulai I train like 2 years now and that was challenge that i wanted to try... And believe me form is something that is far more important than reps so i always look in the mirror if i do push up(or other exercise) right.Nevertheless, usually i do push ups with weight vest of 10/15 or 20 kg(in the challenge i did only bodyweight pu) and i dont want to fuck up my back so this is another reason why i do them with perfect form.
hope you're touching chest with ground every rep, and lock out your elbows at the top. not just about a straight back, it's much tougher when you get that full range of motion in. slow and controlled reps also contributes to better quality, no bouncing. One should make every set as hard as possible, not the other way around.
Kriss Mork as i already said form is very important for me and i do pu best that i can...I know it sounds crazy to do so many push ups...i recommend you to try challenge but take in consideration that other exercises as pull ups will suffer significant loss in endurance
I was wondering did you just set up the camera to record yourself climbing up the wall and then climb back down to get your camera and the climb the wall again?😂🤣😂
It's a wonder you managed to survive this far through life, if this is the type of question you are asking. Don't forget to breathe while you're sleeping.
The good thing about your approach is that you never push too far and thus avoid injuries. But it's not the most efficient way to boost your pull-ups. You will eventually hit your plato of 25-30 and get stuck there for a very long time. A faster but much more dangerous road to break 30 would be through killer pull-ups with extra weight. Doing 5-8 reps (1 min rest) to make sure you push your max in the last 2-3 sets. I've seen some workout guys reach 40+ with this approach within a couple months. But your system works better for me, especially after losing 3 years of training on rehab after a shoulder injury. Train safe and stay strong bro!
7 ปีที่แล้ว +62
Is it weird to set the camera in a spot and walk by? Don't get me wrong I like these parts because of the view. Cheers
Thank you so much for uploading this video. I had no idea how to approach progressive overload for unweighted pull-ups and this structure has completely solved that problem.
I started doing this method about a month ago and I started to log my reps on an excel sheet like in the video. Unfortunately I had to re-install windows on my laptop and I lost all the data. Anyway, when I started all I could do was 5 pull ups and my form was terrible. Now I can do 9 pull ups and with good form. I am surprised myself because I couldn't have imagined such results when I started. I will try to follow this program for as long as I can and I wonder if I can someday hit 20 or 25 pull ups. Thanks a lot for the helpful tips and I look forward to more awesome content!!
Man I have to make something clear here for a second. Your videos are the best I see here on TH-cam. Very informative and at the same time entertaining. Please keep the good work up and good luck to you.
Some things come to mind: increase volume consider and target weaknesses in the musculature involved in a pull up motion eccentric pull ups (slow negative) weighted pull ups (weighted vest: 5 or 10 kg or a belt with a plate)
I would also include explosive pull upsto target the largest/most powerful muscle fibers and highrep work on inverted rows if only to add extra working volume in a slightly different pulling angle :)
I went for 7 sets starting with 3 reps and encreasing the number of reps every set by adding three more reps. I finished subsequently with 21 pull-ups. All in all I am doing 84 pull-ups in the evening. Breaks are approximately 3-4 minutes. Worked fine. Just lack the time to do pull-ups elsewhere than at home.
Very interesting. I was wondering about your rest time between sets. I will be focusing on push-ups for the next 2 weeks. I am testing myself tomorrow, and then I start on Monday in addition to my normal training. I was initially looking at an hour's rest, as I have the time. Nice one. :-)
Best pullup video I have seen on TH-cam. Incidentally I am also stuck at 14 reps for pullups, with a goal of 15 and then 20 pullups. I will try your method for and post a video with results. Thanks man.
Thanks Bro. I am like you. I do max of 3 dropped from 18 25 years ago. But I was not doing any pull ups. So Now I am starting it up and wishing can get back to 18 plus.
Strength training has a huge carryover to endurance,if you increase your 3 rep max weighted pull up by 30 kg you will do more bodyweight pull-ups without even training for it,but I understand by strength you were probably talking about static elements not weighted calisthenics
What about if you want to gain muscle by doing pull-ups though? I can now only do 4 reps and I usually do 3 sets and when I can't perform a full rep any more I use a resistance band (I went from 0 to 4 in 3 month, which is not that fast, but with proper dieting I've seen some pretty good results in terms of muscle growth). I think your method is very good for getting more reps in a short period of time, but is it good if my main goal is to gain as much muscle as possible?
ofcourse its good, because even if in that month you don't gain any muscle size, after that your max number will be much higher, so your training sessions will be with bigger volume example you do 3 sets of 4 = 12reps per session after that lets say you are able to do 3 sets of 10 = 30 reps per session so yes it works for muscle gains as well. you gain muscle if you get stronger
I have a program where I do pullups three times a week. Day one I do 4 sets of 8, day two I do 5 sets of 7 and day three I do 3 sets of 10. The next week I add a rep but keep the same number of sets. This got me up to doing 15 pretty easily, but I can only rarely get more than 15.
you need to build muscle endurance, strength and volume, and this is not about muscle construction. this is brain conditioning in order to make a number on one specific movement. you need to accumulate sets in one session. not throughout the day. your sets need to be hard and consistent in order to work properly. the gtg teach you to reach a high number, but not to repeat it with short rest time. so your sets won't be consistent and you won't work properly.
@@walterjames8230 i started this a while ago but gaveup in a week. Now my max is 11 - 12. 😭 But did pullup normally. Yesterday i started 100pullup a day challenge it went like ( 9+10+7+7+4+3+5+5) + ( 10+10+7+7+6+5+5). Thank you for your insights ❤️. Stay safe . Keep giving me your thoughts.
@@R4R0Y it looks like another gtg to me except that there is this notion of challenge. don't forget negative work, static work and resistance band to assist your pull up if you can't do strict pullups anymore during your session. the form must be perfect, unlike this video. 11-12 is good by the way. progression comes pretty fast in that zone. good day
@@walterjames8230 thanks again , i have a mentality of doing things with good form or dont at all. So i try my best to maintain the form rather than whats shown in this vid😂. Btw whats gtg if you don't mind me explaining.😅
I dropped from around 13 or 14 to about 8 due to lack of training. Now with the lockdown and no pull up bar. I am probably down to three or four pull-ups. It will be like starting over.
I notice this is quite similar to your 300 push ups challenge. there you also measured your max. reps and did 50% reps in one set equally distributed over the day. starting to wonder if this method works with any kind of body muscle parts like arms and legs. great video!
I only could fo 1 pull up at the beggining, but after two years of calisthenics training and with the help of bar barians routines now my max on pull ups is 35
Someone should do this routine but incorporate rest days, also adding rows to strengthen your back further in a different exercise. Rows will help you develop our pull ups. Also, the scapula trick worked for me, gave me a big boost in the pull up bar training. I can do 16 now too.
I have the same problem as you described; strength with low enderance. I switched my training to increased frequency and lowering intensity which is key as shown in in your video. I took a different approach though by using body weight with some occasional higher intensity weighted days my chin ups went from max 12 to 16 in one week. However it did not work as well with my pull ups probably because I did weighted pull ups on the same day as I tested my max chin up and over intensified my routine. You do have to throttle down the intensity of you want more endurance.
Nice video! I´ve used this method in the past and started again today. Due to a training break I went down to 9 clean pull ups max. I did sets with 4 reps - 101 reps in total today. I´ll post my progress in one month.
with proper form I can do pull ups in the following reps/sets 10/8/6. Without proper form (as in not straightening your arm all the way to the bottom but no kicking), I could do 15/9/8. I am stuck at 10/8.6 for the past two years!
thanks for inspiration. I am doing this with push ups. My max is 23 now. I am doing sets of 11 push ups with 15 minutes break between each. I am student so I have a lot of time in the summer so I am trying to do them for entire day. I am curious to see how will my strenght increase if so.
I already do 5s, 6s and 7s here and tehre throughout the day but I don't really keep track. Some days I only do 10 pullups total. I'll follow what you have here and post my progress in a month
Great vid I was thinking about it cause I train for strength only now but I think when I get a bit more advanced moves maybe I'll go for the same endurance training.
Excellent! I am applying gtg method to the front lever and I am seeing really good results. I think is more like a natural way of trainning, and not having strict times between sets like if we were machines. After all most of the people that do calisthenics is because they don't want to feel like robots trainning in a gym with non functional excersices, so why would we must respect times between the sets? Calisthenics should be trainned more freely. Regards!
You are also quite heavy and have a higher body fat percentage than optimal for these kind of bodyweight exercises. You could easily lose 7-8kg and keep all your strength. Just put on a 8 kg vest and see the difference it makes for your rep count. Great video! Keep ot up
Its amazing if you do some other calculations with the numbers. If normally you workout 3 times a week these are 12 sessions in one month. 2049:12=170 for each workout divided thru 5 sets = 34. which is 20 reps higher then your max.Der stete Teopfen höhlt den Stein.thanks for your video
True if u train well muscle endurance u are gonna get stronger. I've never done weighted pull ups, but in a calisthenics competition i did 18 strict pull ups with a 16Kg kettlebell. Absolutely unexpected!
I don't think it's the endurance that made you stronger though. It's just that you can increase your strength with higher and lower reps, targeting different muscle fibers.
I also increased my pull-ups 50% in a month. From 2 to 3.
Well done 😂😂
Boss
Im not sure if this is a joke or real but lol..
Hi Binu. Have you kept on training your pullups ever since this video was shot? Curious to hear about your progress :)
xDDD Fucking Legend
"I was never able good at pullups. I could only do 16."
Who shed a tear?
😂😂
I can do like 3
@@saiyangod9640 he has been training for 6 years tho. People van reach 20 after less than half a year of training
I can do 10
I can't do even 1 😭
I did my first muscleup today and 16 pull ups in a row.I feel like I can do anything rn.
@ahmed ghare I started calisthenics a few weeks ago... I'm weak af, at first I could do like 1/2 chin ups and know I can do 4, and from 0 pull ups to 2... Those are THE SMALLEST results that a person can achieve but I'm happy and I will grind.
Update (2 months later) : I'm at 10 pull ups and about 15 chin ups, I'm so hungry💪🏻
@ahmed ghare good like to you too!
@Memeorandum of Understanding bro I understand you, I started a few weeks ago and now I can do 3 pull ups and 4/5 chin ups from 0... And I can do 22/23 push ups from 17, so just PRACTICE, FOCUS ON GOOD FORM, AND BE PATIENT... Results will arrive!
@Memeorandum of Understanding now I can perform around 12 pull ups, around 30 push ups and 22 dips. Let's go boys!! 🔥
@Memeorandum of Understanding keep grinding man! Just give time to time
Dave back again with an awesome vid 💪 Who else ❤'s pull ups and chin ups?
I do love them. Although I have to admit that I like chin ups a bit better. Biceps Pump gets real 💪
14 to 22 is great.i used the same basic method to go from 6 to 14. I had more rest days but I am probably 30 or 40 years older than you. Took me one month.
nice, gj
I feel you there Mr. Q. I think most of the guys commenting on this video are teenagers or somewhere in their 20s. I'm so happy they are consuming this type of content that encourages them to pursue a greater physical performance. Had TH-cam existed earlier I would have started to do pull ups at much earlier age. It's difficult to beat someone who started doing pull ups at 15 when I only started to do when I was 27 lol However, that's not an excuse for me. Just need to train harder :)
@@FacePullTiToX I've achieved my first pull up at 19. Reached 6 reps within just 2 months but stuck at 8 for an year Lol :) :) :)
and now my max is only 8
Want to achieve 21 reps before I reach 21 years (i.e., 4 months left)
Is it possible ???
@@prudhvithefreak9728 Hi there. Great to hear you have ambitious goals. It'll be hard, but you should definitely give it a shot
@@FacePullTiToX Thanks for your encouragement bro!
0 x 50% + 0 = 0
Nice
0+50% =0
How the heeeck can you perform the one arm pull with 14 being your max. Impressive.
I once hit 23 bw reps, 6 reps with 37kg and 3 with 45 but the one arm pull was the struggle of my life.
i can do handstand pushups, bend elbow planche, dragon flag, straddle front lever and human flag and my max pull ups is 10 lol rip me
OAP is a really different exercise. You need a lot more shoulder strength for it. So even if you could do pullups with your bodyweight added you may not be able to do one armers. You need to train specifically for them.
friend of my can do a 6 sec front lever, handstand push ups, and a one arm pull up while im able to perform a full planche, front lever, 90 degree push up but im not able to do a clean one arm pull up...
You're already really strong. If you can do 90 degree push-ups your core and shoulders are definitely up to the task, so the problem is likely in your lats. Start training negative one arm pull-ups and you'll get the clean one armer in no time!
yea I think the problem is that ive never actually trained for the one arm pull up but still thanks for the help! :)
This is our favorite of your postings. It really has helped.
At age 50 I got up to 35 pull ups in a row using push up pull up super sets with decrementing reps and lots of sets and volume, but it became a chore and risked overuse injury, so I stopped doing them. At age 59 I restarted and could only do 4 pull ups. Did push ups and pull ups (just two super sets, decrementing) every other day, adding a couple of reps every week and in 2 months got up to 30 pull ups and 30 feet raised push ups. High reps require good cardio and had I restarted hill repeat cycling at the same time. But these high rep numbers are better at maintaining endurance rather than gaining hypertrophy and I didn't want to slip into drudgery/overuse again. So I now use weighted vests to reduce the rep count and to make the early easy garbage reps more strenuous. The 10 lb vest only reduced reps to failure from 30 to 26, but the 20 lb vest got me down to 20 reps. So currently doing 20 lb weighted 20/20 super set followed by a 16/16 super set and then weighted plank ring rows (for archery) and I am done, every other day (when you get older this is frequent enough and allows for full recovery). Hill repeat cycling on the "off" days. The weighted vest reduced garbage reps, is better for muscle mass gains, and finishes the workout sooner. Fairly certain this will increase my unweighted max pull ups too. But if you get to 20+ pullups, it's time to add weight.
0:57 this comparison is pure gold man. Thank you for that.
Mine increased from 12 to 15 in just 10 days. I was stuck at 12 reps for around 4/5 months. This stuff works.
Real life Ragnar Lothbrok
Man ur pullups are good as long as u extend ur arms all the way at the bottom and go up to chin or above ur good 👌👌
Ricky D umm ok man I feel you
It's because when you do a pull up from a dead hang it increases the range of motion as you have to firstly pull into the active hang, activating the muscles around the scapula, before then pulling with the lats and biceps throughout the pull up. The benefit is increasing the strength of the muscles around the scapula and being stronger in that range of motion. Both types of pull ups have benefits so it's good to practice both imo :)
Liam James Smart man
Yo I'll try this one out, seems pretty legit. And I like the fact, that you back up your training plan with fundamental logic. Keep it up
I did something similar.... I decide that i want to increase my push ups so i did 400 push ups(ofc in sets and different variations) every day for 30 days... After 30 days i went from max 40 push ups to 95 push ups and i significantly increased my chest volume but if someone decides to try it i recommend to take some rest days. I had luck and i didn't over train myself(thank God)
Sorry for bad English
this is just not possible you must be for sure doing it with a disgusting form
embrarring azoulai I train like 2 years now and that was challenge that i wanted to try... And believe me form is something that is far more important than reps so i always look in the mirror if i do push up(or other exercise) right.Nevertheless, usually i do push ups with weight vest of 10/15 or 20 kg(in the challenge i did only bodyweight pu) and i dont want to fuck up my back so this is another reason why i do them with perfect form.
hope you're touching chest with ground every rep, and lock out your elbows at the top. not just about a straight back, it's much tougher when you get that full range of motion in. slow and controlled reps also contributes to better quality, no bouncing. One should make every set as hard as possible, not the other way around.
Kriss Mork as i already said form is very important for me and i do pu best that i can...I know it sounds crazy to do so many push ups...i recommend you to try challenge but take in consideration that other exercises as pull ups will suffer significant loss in endurance
Patrik Sabolic are you still doing some bench press during the challenge?
I looked up the Russian method, but I think i like this method better. I work from home, so I would just set a timer every 15 minutes. Dope video
I was wondering did you just set up the camera to record yourself climbing up the wall and then climb back down to get your camera and the climb the wall again?😂🤣😂
No, he sent the video of the camera to a computer via WiFi and let the camera die and rot there, forgotten for the rest of eternity
It's a wonder you managed to survive this far through life, if this is the type of question you are asking. Don't forget to breathe while you're sleeping.
I was wondering that too🤣
It s his cardio exercise
This is exactly the lesson I needed !!! Thanks a lot and as usual your video is really inspiring and motivating!
The good thing about your approach is that you never push too far and thus avoid injuries.
But it's not the most efficient way to boost your pull-ups. You will eventually hit your plato of 25-30 and get stuck there for a very long time.
A faster but much more dangerous road to break 30 would be through killer pull-ups with extra weight. Doing 5-8 reps (1 min rest) to make sure you push your max in the last 2-3 sets.
I've seen some workout guys reach 40+ with this approach within a couple months. But your system works better for me, especially after losing 3 years of training on rehab after a shoulder injury. Train safe and stay strong bro!
Is it weird to set the camera in a spot and walk by? Don't get me wrong I like these parts because of the view. Cheers
This is why hes doin em
Thank you so much for uploading this video. I had no idea how to approach progressive overload for unweighted pull-ups and this structure has completely solved that problem.
What brand of door bar are you using? It looks like a good range of motion
I started doing this method about a month ago and I started to log my reps on an excel sheet like in the video. Unfortunately I had to re-install windows on my laptop and I lost all the data. Anyway, when I started all I could do was 5 pull ups and my form was terrible. Now I can do 9 pull ups and with good form. I am surprised myself because I couldn't have imagined such results when I started. I will try to follow this program for as long as I can and I wonder if I can someday hit 20 or 25 pull ups. Thanks a lot for the helpful tips and I look forward to more awesome content!!
Progressive overload in terms of reps. Great job my dude!
Man I have to make something clear here for a second. Your videos are the best I see here on TH-cam. Very informative and at the same time entertaining. Please keep the good work up and good luck to you.
damn, good to hear I'm not the only one who is training for years and stuck on relatively low number of reps. I'll try this
Best video about GTG method that i find on youtube, thanks!
Awesome! I’m doing this. You set great Parameters, therefor the program is easy to follow!
Just making sure I like the video and drop the comment before I even watch it... Nice work!!
Fair play and that was a good way to train, but you were kipping a lot of those. Still better than I can do at this stage so good on you pal!
Thanks for sharing the Idea brother, much love.
The walk home made this video fun to watch lol. Thanks for the tips!
Some things come to mind:
increase volume
consider and target weaknesses in the musculature involved in a pull up motion
eccentric pull ups (slow negative)
weighted pull ups (weighted vest: 5 or 10 kg or a belt with a plate)
I would also include explosive pull upsto target the largest/most powerful muscle fibers and highrep work on inverted rows if only to add extra working volume in a slightly different pulling angle :)
Sum up: Grease The Groove (50% max reps every rep as long as you can do them fresh). I saved you 6 minutes
ten set a day. two rests a month
Endurance and strength are not 2 separate things. They belong to the same force production continium 💪
I went for 7 sets starting with 3 reps and encreasing the number of reps every set by adding three more reps. I finished subsequently with 21 pull-ups. All in all I am doing 84 pull-ups in the evening. Breaks are approximately 3-4 minutes. Worked fine. Just lack the time to do pull-ups elsewhere than at home.
Well done. TrainingPal is a pretty clever dude.
wow very2 informative! short and sweet! thank u sir!
Very interesting. I was wondering about your rest time between sets. I will be focusing on push-ups for the next 2 weeks. I am testing myself tomorrow, and then I start on Monday in addition to my normal training. I was initially looking at an hour's rest, as I have the time. Nice one. :-)
In the breezy outroors, no hat required - as soon as gets in shelter of a house, under a roof - hat on...lol
very peaceful video with that music
Naprawde dobry filmik, bardzo przyjemnie się ogląda ;)
Very nice, brother. I'm gonna take this advice
Interesting. I will definitely test this. Thanks for sharing 👍
God's heaven i did perfect pull ups 14 today leg straight and chin over bar
I'm gonna increse to 30 in a month
I'll update after a month
soo?
So ?
Just awesome man, thanks :)!
Best pullup video I have seen on TH-cam. Incidentally I am also stuck at 14 reps for pullups, with a goal of 15 and then 20 pullups. I will try your method for and post a video with results. Thanks man.
Thanks Bro. I am like you. I do max of 3 dropped from 18 25 years ago. But I was not doing any pull ups. So Now I am starting it up and wishing can get back to 18 plus.
Strength training has a huge carryover to endurance,if you increase your 3 rep max weighted pull up by 30 kg you will do more bodyweight pull-ups without even training for it,but I understand by strength you were probably talking about static elements not weighted calisthenics
i can only do 1 pull up, thanks for increasing my pull up rep for 50%, now after a month, i can do 1/2 pull up.
Yea that metod is perfect, i went from 6 to 11 in 30days
how many minutes of rest time to do the next set?
@@renaldis4985 just when u fell fresh it could be even 30min or an hour
I love you maaan big shoutout you inspire me a lot
What about if you want to gain muscle by doing pull-ups though? I can now only do 4 reps and I usually do 3 sets and when I can't perform a full rep any more I use a resistance band (I went from 0 to 4 in 3 month, which is not that fast, but with proper dieting I've seen some pretty good results in terms of muscle growth). I think your method is very good for getting more reps in a short period of time, but is it good if my main goal is to gain as much muscle as possible?
ofcourse its good, because even if in that month you don't gain any muscle size, after that your max number will be much higher, so your training sessions will be with bigger volume
example you do 3 sets of 4 = 12reps per session
after that lets say you are able to do 3 sets of 10 = 30 reps per session
so yes it works for muscle gains as well. you gain muscle if you get stronger
"Let me get back home.." haha awesome :D
I have a program where I do pullups three times a week. Day one I do 4 sets of 8, day two I do 5 sets of 7 and day three I do 3 sets of 10. The next week I add a rep but keep the same number of sets. This got me up to doing 15 pretty easily, but I can only rarely get more than 15.
Me too! I could do 0, now I can do 0!
Your eyes are so pretty
thank you
When i 1st started i could hardly do 3 perfect pullups then after a month i can do 8 ....now i m gonna try this method...hope to see results
you need to build muscle endurance, strength and volume, and this is not about muscle construction. this is brain conditioning in order to make a number on one specific movement.
you need to accumulate sets in one session. not throughout the day.
your sets need to be hard and consistent in order to work properly.
the gtg teach you to reach a high number, but not to repeat it with short rest time.
so your sets won't be consistent and you won't work properly.
@@walterjames8230 i started this a while ago but gaveup in a week. Now my max is 11 - 12. 😭 But did pullup normally. Yesterday i started 100pullup a day challenge it went like ( 9+10+7+7+4+3+5+5) + ( 10+10+7+7+6+5+5). Thank you for your insights ❤️. Stay safe . Keep giving me your thoughts.
@@R4R0Y it looks like another gtg to me except that there is this notion of challenge. don't forget negative work, static work and resistance band to assist your pull up if you can't do strict pullups anymore during your session. the form must be perfect, unlike this video. 11-12 is good by the way. progression comes pretty fast in that zone.
good day
@@walterjames8230 thanks again , i have a mentality of doing things with good form or dont at all. So i try my best to maintain the form rather than whats shown in this vid😂. Btw whats gtg if you don't mind me explaining.😅
@@R4R0Y it's the method of this video you're about to do and are almost already doing.
10 sets of 50% max reps across the day.
New home ? Eyyy congrats man :D
I dropped from around 13 or 14 to about 8 due to lack of training. Now with the lockdown and no pull up bar. I am probably down to three or four pull-ups. It will be like starting over.
I notice this is quite similar to your 300 push ups challenge. there you also measured your max. reps and did 50% reps in one set equally distributed over the day. starting to wonder if this method works with any kind of body muscle parts like arms and legs. great video!
I only could fo 1 pull up at the beggining, but after two years of calisthenics training and with the help of bar barians routines now my max on pull ups is 35
Good info. TY.
starting today, my max is 11 and i’ll do 5 per set. approx 4-6 times a day for one month
epic inspiration!
What a good environment for a video
How much rest between sets?
Someone should do this routine but incorporate rest days, also adding rows to strengthen your back further in a different exercise. Rows will help you develop our pull ups. Also, the scapula trick worked for me, gave me a big boost in the pull up bar training. I can do 16 now too.
I have the same problem as you described; strength with low enderance. I switched my training to increased frequency and lowering intensity which is key as shown in in your video. I took a different approach though by using body weight with some occasional higher intensity weighted days my chin ups went from max 12 to 16 in one week. However it did not work as well with my pull ups probably because I did weighted pull ups on the same day as I tested my max chin up and over intensified my routine. You do have to throttle down the intensity of you want more endurance.
Useful video.
Loved the RPG example. What would the other attributes be? Endurance? Equilibrium? Will? And when to invest points in them over Strength?
I never expected you perform pull-ups straight up 30 days, 1 day off.
I'm thinking of trying this, I've been stuck on 12 forever.
how comes you sacrificed form?
Nice video! I´ve used this method in the past and started again today. Due to a training break I went down to 9 clean pull ups max. I did sets with 4 reps - 101 reps in total today.
I´ll post my progress in one month.
how the result then dude
here a good workout to increase pull up!
Don Ramon 😂
I like the low key jazzy music. It's not over the top.
I heard relaxing your scapula after each rep will just increase chance of injury.
Very nice and detailed. Thanks for that. Did this GtG method also made your Frontlever stronger? Or haven‘t you looked at that yet? ;-)
with proper form I can do pull ups in the following reps/sets 10/8/6. Without proper form (as in not straightening your arm all the way to the bottom but no kicking), I could do 15/9/8. I am stuck at 10/8.6 for the past two years!
Do weighted pull ups i was like you 10/8/6 after 1 month i could do 14 with proper form
Just started the video but i already loved the reference between RPG, our generation (between 10-30 yrs old ) often thinks in that way
this my second challenge after push-ups
Nice! I'll be able to do 1,5 pullup. :)
thanks for inspiration. I am doing this with push ups. My max is 23 now. I am doing sets of 11 push ups with 15 minutes break between each. I am student so I have a lot of time in the summer so I am trying to do them for entire day. I am curious to see how will my strenght increase if so.
My max rn is 14 after training for a year. I'm ready to reach 20.
I already do 5s, 6s and 7s here and tehre throughout the day but I don't really keep track. Some days I only do 10 pullups total. I'll follow what you have here and post my progress in a month
Endurance is as important as strength, and endurance work actually build strength and muscle
Loved the video, I have a question though... Do you think you'll have to continue doing pull ups everyday to maintain your 20+ reps? Thanks :)
Great vid I was thinking about it cause I train for strength only now but I think when I get a bit more advanced moves maybe I'll go for the same endurance training.
Excellent! I am applying gtg method to the front lever and I am seeing really good results. I think is more like a natural way of trainning, and not having strict times between sets like if we were machines. After all most of the people that do calisthenics is because they don't want to feel like robots trainning in a gym with non functional excersices, so why would we must respect times between the sets? Calisthenics should be trainned more freely. Regards!
You are also quite heavy and have a higher body fat percentage than optimal for these kind of bodyweight exercises. You could easily lose 7-8kg and keep all your strength. Just put on a 8 kg vest and see the difference it makes for your rep count. Great video! Keep ot up
lol big bird popping out at the end to ask how many
Thank you so much Bro
Its amazing if you do some other calculations with the numbers.
If normally you workout 3 times a week these are 12 sessions in one month.
2049:12=170 for each workout divided thru 5 sets = 34. which is 20 reps higher then your max.Der stete Teopfen höhlt den Stein.thanks for your video
I increased my pull ups by over 100% . I've been doing 1 and now I can 2 in 15 days
Now I know how to do is! Thx
I like your video man
True if u train well muscle endurance u are gonna get stronger.
I've never done weighted pull ups, but in a calisthenics competition i did 18 strict pull ups with a 16Kg kettlebell. Absolutely unexpected!
Starting at 12 pull ups max boys, I’ll be back in a month with my results.
Broke my collarbone 2 days ago in a dirt bike crash, was not the greatest idea.
How did it go?
I don't think it's the endurance that made you stronger though. It's just that you can increase your strength with higher and lower reps, targeting different muscle fibers.
I think David is training to conquer England again, pretty sure there is Viking ship somewhere in that island😁
Gain without pain :-) Great Work! Appreciate. Done something similar, and it works.