I started doing feet assisted pull ups on rings because I got a feeling doing only (slow) negatives won't help me achieve my first pull up and I am kind of reluctant to use assistance band. Thanks, good info.
To progress to what? Lower rep ranges if your primary goal is strength adaptation, you can use higher rep ranges if your goal is primarily hypertophy, as long as all sets are taken to within a close proximity to failure
You can do it either way and be successful. I like to offer a minimalist/ no additional equipment option. The negatives are a key step though even if you use bands. So I would take the bands off and put negatives in as part of your training. So if you use bands maybe it’s 6 sets a week of banded, plus 6 sets of slow negatives or something similar. Bands, these rings, and the negatives all allow for you to work through the full range of motion so all are good
@@JerryTeixeira I grease the groove with negatives at home with a doorway pull up bar and in my training and can't do more than 2 pull ups yet so I'm looking for a full movement alternative and was wondering which is better. Guess I'll try both banded and this method :)
Sure, if your goal is hypertrophy then you don’t need heavy loads/low rep work, so you can just do these so long as your sets are taken to within a close proximity to failure
Do I just do one set of each(scapula pulls, negative, and this pull) per day or more sets. Just not sure, was doing 1 negative then 10 scapula pulls per day for 5 days. Just want to be sure, to move towards a hollow body pull up, could never do them without momentum.
Any pull-up bar will suffice, I started with a doorway bar. Then for rows you can order a set of parallel dip bars for about 50.00. Good for dips but also for lying 90 degrees under/ to (roughly) and performing row
Fellow Devil Dog here again. Is it me or is the audio and video off? Not matching up for me. Tried two different devices. Not syncing. Great info though. I need the progression info for all upper and lower split, my wife and I are doing it and she needs the absolute beginner exercise for some.
It’s synced, I checked it. My brother had the same issue with one of my videos a while back and it was fine the next day. All of the progressions have a playlist, you see that? On my main page scroll down to where it says “8 main progressions playlist” click that and all the playlists from beginner on up are there
Inverted row will help you build puling strength, however it does not take the scapulae through depression, only retraction, so it can help, but won’t get you all the way to a pull up. Way you can do is adjust the height of the rings/ bar so that you are diagonally situated and are pulling in a combination of retraction and depression to more closely mimic a true vertical pull
You would do the negatives the same way as you would with overhand grip for pull-ups, just with the underhand/ chin up grip. Just control yourself as best you can on the decent
I've just recently started with rings. Is there any good way like this to work on the transition part of a ring muscle up? I tried with my feet on a band but that didn't work out too well as the rings height is very limited!
@@JerryTeixeira I practised False Grip hangs on the bar leading up to this so doing FG on the rings as best as possible. Can do sets of 5 Ring Dips. Haven't tried full Ring Pullups as I don't have the height at the moment indoors. Shoulder mobility is tight average I'd say. I hear to keep elbows in tight at transition but don't know how to practice the transition. Thx.
Your bar is outdoors or indoors? There is a stretch called “shoulder dislocates” that you do with a stick. Do those after each training session and do a shoulder extension stretch as well. Just a minute or two of each. For muscle ups, having good range of motion with regards to shoulder extension helps. Then the transition gets easier. The otter thing is practicing pulling your lower sternum to the bar. Meaning very deep pull ups. The goal is to get yourself as high over the bar as possible so that the transition becomes easier. How deep are your pull-ups/ how high over the bar are you pulling?
@@JerryTeixeira Thanks. Bars indoors. Will be making outdoor soon. I do dislocations but will look up the shoulder extension stretch. From what u've said my pullups are not as high as they should be. I've started trying to get higher but haven't got far yet. Maybe 2" higher than regular. U've given me some things to work on. Thanks.
![How rings training is transforming my upper body strength - [30 Day Test]](/img/n.gif)
Hands down, this just changed my pull up game.
Happy to be able to help. Also, sorry for the slow reply!
The shift back is the piece I was missing. Thanks!!
Yes! That’s makes all the difference. Let me know how you do! And when you get that first full pull-up tag me on Twitter so I can share it 👊
Good stuff. This is exactly what I was looking for. I have an indoor rig, but these concepts will be useful. Thanks!
You are welcome, happy to be able to help
This helps so much! Thanks.
Excellent video, it covers some details i was missing. Thank you
You are welcome, Glorfindel. Give lord Elrond my greetings
Amazing
Great stuff, thank you.
Glad you enjoyed it!
High quality content, keep going
Thanks, will do!
Simple and effective. Thank you very much.
Thank you Man!!
You are very welcome!
Move at 2:03
I started doing feet assisted pull ups on rings because I got a feeling doing only (slow) negatives won't help me achieve my first pull up and I am kind of reluctant to use assistance band. Thanks, good info.
Can you do a pull up now?
@@okfine7966 yes.
Helped me alot, thanks!
Thanks. Very helpful.
Thanks for the excellent progression for beginners. Could you suggest how to engage scapula while going up?
Sorry for the slow reply. Have you practiced the scapular pulls? If so, how do those feel?
@@JerryTeixeira No problem. The scapular pulls are tiring my shoulders in no time.
If just wish people could include sets and wraps to progress
To progress to what? Lower rep ranges if your primary goal is strength adaptation, you can use higher rep ranges if your goal is primarily hypertophy, as long as all sets are taken to within a close proximity to failure
Great video. Your amazon link doesn’t work. It says sorry can not find page or something like that.
Thanks for letting me know, I think I fixed it
Thanks for the great tips!
Do you consider this as a better alternative to banded pull ups?
You can do it either way and be successful. I like to offer a minimalist/ no additional equipment option. The negatives are a key step though even if you use bands. So I would take the bands off and put negatives in as part of your training. So if you use bands maybe it’s 6 sets a week of banded, plus 6 sets of slow negatives or something similar. Bands, these rings, and the negatives all allow for you to work through the full range of motion so all are good
@@JerryTeixeira I grease the groove with negatives at home with a doorway pull up bar and in my training and can't do more than 2 pull ups yet so I'm looking for a full movement alternative and was wondering which is better. Guess I'll try both banded and this method :)
@@Simplifier123 doing bodyweight rows plus neutral grip ring pull ups sounds like a good option to progress to a full pull up
Can't these be used as an outright main vertical pull? These are the only way I can use my rings for pullups due to lack of space.
Sure, if your goal is hypertrophy then you don’t need heavy loads/low rep work, so you can just do these so long as your sets are taken to within a close proximity to failure
Do I just do one set of each(scapula pulls, negative, and this pull) per day or more sets. Just not sure, was doing 1 negative then 10 scapula pulls per day for 5 days. Just want to be sure, to move towards a hollow body pull up, could never do them without momentum.
You can do 1 set of each and that’s fine. If you are going to do additional sets I would do additional negatives
Hi Jerry, Excellent videos by the way. What would be the next best alternative in terms of equipment in the absence of a rings and cage?
Any pull-up bar will suffice, I started with a doorway bar. Then for rows you can order a set of parallel dip bars for about 50.00. Good for dips but also for lying 90 degrees under/ to (roughly) and performing row
Fellow Devil Dog here again. Is it me or is the audio and video off? Not matching up for me. Tried two different devices. Not syncing. Great info though. I need the progression info for all upper and lower split, my wife and I are doing it and she needs the absolute beginner exercise for some.
It’s synced, I checked it. My brother had the same issue with one of my videos a while back and it was fine the next day.
All of the progressions have a playlist, you see that? On my main page scroll down to where it says “8 main progressions playlist” click that and all the playlists from beginner on up are there
Is the self assisted pull up more focused than inverted row (as a pull up progression)?
Inverted row will help you build puling strength, however it does not take the scapulae through depression, only retraction, so it can help, but won’t get you all the way to a pull up. Way you can do is adjust the height of the rings/ bar so that you are diagonally situated and are pulling in a combination of retraction and depression to more closely mimic a true vertical pull
Jerry Teixeira Thanks!
Any time, buddy
Do you have a chin up progression?
You would do the negatives the same way as you would with overhand grip for pull-ups, just with the underhand/ chin up grip. Just control yourself as best you can on the decent
I've just recently started with rings. Is there any good way like this to work on the transition part of a ring muscle up? I tried with my feet on a band but that didn't work out too well as the rings height is very limited!
How are you placing your hands on the rings? How is your shoulder mobility?
@@JerryTeixeira I practised False Grip hangs on the bar leading up to this so doing FG on the rings as best as possible. Can do sets of 5 Ring Dips. Haven't tried full Ring Pullups as I don't have the height at the moment indoors. Shoulder mobility is tight average I'd say. I hear to keep elbows in tight at transition but don't know how to practice the transition. Thx.
Your bar is outdoors or indoors? There is a stretch called “shoulder dislocates” that you do with a stick. Do those after each training session and do a shoulder extension stretch as well. Just a minute or two of each. For muscle ups, having good range of motion with regards to shoulder extension helps. Then the transition gets easier. The otter thing is practicing pulling your lower sternum to the bar. Meaning very deep pull ups. The goal is to get yourself as high over the bar as possible so that the transition becomes easier. How deep are your pull-ups/ how high over the bar are you pulling?
@@JerryTeixeira Thanks. Bars indoors. Will be making outdoor soon. I do dislocations but will look up the shoulder extension stretch.
From what u've said my pullups are not as high as they should be. I've started trying to get higher but haven't got far yet. Maybe 2" higher than regular.
U've given me some things to work on. Thanks.
dog totally bored with this!