in my opinion. Wide pull ups are a must for back development. Don't cheat with ur legs, keep m stable. When going down go slowwwwww. Don't forget to do full range of motion. It's okay if you can only do 1 now, just keep trying and in a while you will be able to do a lot more. FORM IS EVERYTHING!
yeah you will get lots of results, your body doesn't have scales to mesure the weight, it can only feel stress and tension. This applies for every single body part.Emilio Almeida
I can relate to the first part, I'm good at pull ups. Some ppl I know say "only because you weigh less than me you can do more pull ups than me" but it's a strength to bodyweight ratio and body composition thing. Fair enough you have more weight to carry, but naturally you should have more muscle to compensate. If body fat is holding you back then you lack conditioning. And what about the skinny guys who can't do pull ups to further prove the point that it's a ratio thing.
People who say "you can do more pull-ups than me because you're lighter" are just making excuses to disguise their weaknesses. If you were to say the same thing about a lift that they were strong on, they'd tell you the same, but somehow pull-ups are different.
Plan for newbs like me from 5:28: 1. Start with inverted rows 2. Kneeling lat pulldowns, gradually increasing in weight 3. Start on bar with ecentric only rep (i.e. hold chin above bar for 5-6 seconds, slowly lower) 4. Do reps with assistive band 5. Do pull ups!
Please listen to my story.I am 20 years old and I did my first CHIN UP 3 months ago and I hadn't been able to do any until then.I was watching pull up videos and I was collecting necessary informations for beginners for about a month.That is when I said to myself:"It's time".I made a pull up bar and put it in my shed.First day I trained,second day was a rest day.Basically I trained every second day.I started off with doing half pull ups and chin ups.I assume you can at least do top motion of pull up.When I got tired,next thing I did were pull up negatives (1 set) and then chin up negatives (1 set) and you do it until you get tired.And the last thing I did was pull up hang and then chin up hang.Basically all you should do is to grip the pull up bar and hold until you get tired (first pull up and then chin up).Repeat until you can't hold it for more than 10 seconds or you can set your limit based on your current strenght.That's it.After few days you should notice that your forearm got stronger and you have more endurance while doing pull up hangs.After some time you should be able to do your first CHIN UP and when you reach about 4 or 5 chin ups in one set you might be able to do your first pull up and for me pull ups have become easier than chin ups since then.Remember - Train every second day! (Rest time between sets should be between 1.5 and 2 minutes and drink a little bit of water between sets)
The problem with that is there is not enough volume, if one can only do one rep at a time.... Inverted rows and negative-pullups (jump to get up, or whatever) in combination works well. Adding scapula raises (from hanging position, not using arms) that he shows in another video can help too.... If one goes with band-assisted pullups only, then the muscle needed at the bottom of the pull isn't improved as well/quickly as it can be with slow negative pullups, since bottom is when band is assisting the most. If only using lat pulldowns, then it ignores a lot of the stabilizing/secondary muscles. (Though each of those two can help.)
Pullups? Chinups? Who cares? I can't do either of them. 2021 edit: Only now took a gander through the shitstorm comments under this one. I'm no longer overweight and can do a max of 15 chinups and about 8 pullups. (only started practicing them a few months ago) My max pushups is 60 and the longest I have ever held a plank was for 10 mins. A lot has changed since I wrote this comment as a joke half a decade ago.
+TKing677 Start with negative pull ups, or "women pullups". Negative pullups you jump to the top, then slowly go down. Woman pullups you find a low bar, keep your heals on the ground then do pullups.
+TKing677 Well why don't you try to get thinner then, not that im calling you lazy fat fuck that has no life and im not saying you must do them but you should be more positive about it, if you never try then you never will get thin. You can start off like i did, by pulling up then letting down slowly+ chinups i didn't let myself as down as i should, only half way and then when i got better i started doing them right and did them every day.
6'2", 185, still can do 4 or 5 pullups on a good day at age 73. Always start back workout with 4 sets of pullups and 4 sets of chin ups. May have stop with the chin ups, getting some tweaks in my biceps.
I love pull-ups. They're my favorite exercise. I hold more pride in the fact that I can do 30 dead hang pull-ups with full ROM than that I can bench twice my bodyweight. No exercise has made as huge of a difference on my body than weighted pull-ups and chin-ups.
+MrTheSlash3r to be honest, yeah, even the deadlift. With deadlifts, sure, you'll get strong, but it might not give you that aesthetic of a look. It's worthwhile to do both though, but I'd definitely emphasize getting stronger on pull-ups and being able to attach weight. I started seeing big differences when I started doing that instead, since deadlifts only did so much for me.
Thanks. When I was in the military, I was required to do both pull ups and chin ups as part of my fitness exams (Navy and Marines). It has been many years since these physical fitness test. I thought I would get back into it, but I was not sure if I remembered what a proper chin up and pull up is. Your video was very helpful, informative, etc. Thanks a lot.
These videos are great. It's been seven years (Since I retired from the Military) since I have really been in the gym. I hit 50 next summer and have decided as a goal to concentrate on my fitness more.
@@leomatsuoka7625 well you can't just assume I can tell you that you have not done anything useful with you're life because you haven't joined the army it's the same I compare myself to you
Btw I love the kinesiology background you brought into this video. I just took kinesiology last semester in college and it's cool to watch exercises and actually understand how the body is functioning and why things work the way they do.
I just started working out with a friend as personal trainer, and he keeps insisting I do these every workout. Needles to say,I can't pull myself half up but I have the motivation to continue training until I can at least do ten of all of these. Thank you for the tips, it really helps.
If you can't do pull-ups, do negatives and focus on more back exercises like deadlifts, and all kinds of rows. If you do like 5 back exercises on back day(make sure they're all somewhat different) you'll reach that goal in no time.
this video has been one of the best over all holistic view how to do pull ups or chin ups and explained in a really down to earth fashion - plain and straight to the point - [this will help beginners and advanced body builders] well done Jeff - thanks very much
When I started at the gym about 3 months ago, I trained on the last pull downs for weeks, increasing weight each week. And then I started substituting pull ups for certain sets and did a mix with lat pulls. Eventually I transitioned to only sets of pull ups. That's how i got started anyway. My personal goal is to reach 3 sets of 10. Right now I'm at 10, 8 and 7. Getting closer!
Spot on and one of the best 10 minute explanations of push ups/pull ups on the net. Not to mention the 'reasons why'. Thanks....and by the way im 50 and still knocking out big sets of dips/pull ups. Semper Fi!
Very helpful Jeff , I am just training the pull-up, I train split twice per week being 70 years old, I am using a strong band to assist over-hand sets of 6 reps 3 sets, many thanks.
thank you youre the best at explaining and very clear and precise I am 68 but need this work out seriously for lots of reasons so thanks again my helpful friend
this is like 6-7 years ago, but i just saw a recent video where he told us NOT to have the arms to the side while doing pull ups.. but rather elbows facing outwards!
It took me a while to realise that you are a real expert. The more I listened and learnt the more I realised other trainers are not covering thanks for the safety oriented advise you're more or less my go to now
I weigh a 165lbs and just cranked out 5 pull-ups with 80 lbs attached to my weight belt and then 5 pull-ups behind my head. At 56 years old I feel pretty good :)
I'm so glad I found this video! I commented on one of Jeffs other videos saying I wanted this but didn't realise he already did it! Efficiency at its finest!!!
Dustin Quigley well think about it this way if you weigh 220 and bench press 200 and then do unweighted pull ups that’s instantly better than your bench press
One of your older videos but the quality of the information never changes, awesome stuff Jeff. My backside is definitely not as good as my front side, I have some band work to do. Thanks a lot!
Hi at 57 I have finally found a work out program that I can understand and see the science behind it ... thanks thank and thanks again looking forward to seeing the improvements .. as they you are never to late to learn .. my body is in need of some good education
i usualy NEVER like a video but this man is teaching me so many valueable things i have to like the video and respect this guy to share realy usefull information to us for free!!!
O M F G .... I remember when I first subbed to this guy, he had no where near a million fucking sub's, now he has almost 2 mill?!?!? WELL FUCKING DESERVED!
Lol! i like this concept.... big 200+ guys who are able to do muscle ups and great pull ups.... yet we have tons of Gym rats who claim to be "big" and have muscle but can barely do pull ups cause.... "they're too big and heavy". yeah i like what Jeff said.... Check ur body Comp BRO! ha!
those 200+ lbs guys who say they cant do pullups because the are too big hahahhh tell that to brock lesnar a near 300 lbs super freakish athlete he can do weighted pullups
hititdj Exactly, Brock Lesnar is a athlete who is doing compound exercises. While the gym rats are doing curls and bench presses. No wonder they can't do pullups.
***** But it's possible to understand what he said. Gym Rats usually don't care about strength per se. They care about getting bigger and getting a pump. While getting bigger can make you stronger, it'll not be proportionally if you don't focus on strength training.
After all of your videos I've watched I still have to say damn, you most probably got the best fitness channel on TH-cam. Love how you are scientific and have a gym but still are an advocate of bodyweight! The fact that you teach us about the importance of nutrition and that a vegan based diet opposed to popular belief actually can get you the results you want balance out your overall output perfectly. Please don't stop anytime soon
From the future here and it’s crazy to see how much better his gym set up gets! That he can’t put his face above the bar in a pull up because the ceiling is so low is precious.
Seriously great attention to detail and very motivational. I'm getting so much more insight with all these videos and this is after 25 years of training.
Very Helpful Video! Displaying the differences in width-of-grip, and using the dumbbells to show us what you were talking about, really put it into perspective. Thank you very much!
Hey ATHLEAN-X, I've seen people do pullups so the bar is behind the head/neck? Is this healthy for shoulders and does it has benefits over normal pullup?
+Manfred Bartels You have very little body fat i imagine. When I was twenty I weighed more than 205was very slim, I am 6'5". I am 55 now , I weigh 260 and struggle when I was 230 I could do more.
@@ronniekray1399 You do know that, since that comment, you're 2 years *closer* to his age, don't you? The older you get, the quicker time goes. People think that a 60 year old is twice as old as a 30 year old, but that ain't exactly the truth, as you'll find out sooner than you think, *much sooner* than you think.
nice video. my trouble is, I've been training now for 2 years and 5 months. I see a slight difference, and I am stronger, but not by much considering that time. I only have about 3 hours a week to work out, yet I know more exercises than I can do in that time. when I research by watching videos like yours I learn even more exercises. what exercises should I do when I am limited for time??
Im 24 years old and recently I've been feeling sluggish at the gym; can this be due to my testosterone lowering? Or is it even lowering idk tbh. I miss going HAM or am i experiencing a plateau? Serious question so please serious answers anyone from the athlean fam
at 24 your natural hormone production levels are still high. If you work out regularly and are progressing strength-wise then it could be due to diet. If you are not getting enough calories in to fuel your increasing workload, then you need to get more calories in, i.e. eat more. You could also try some supplements also, i.e. pre-workouts like just some black coffee or some silly commercial pre-workout.
Neil McMahon It depends on your workout schedule. If you are like most people, you are overtraining, and would probably benefit from 3-4 days off. I am 60, and this has been my experience. Give me a few days off, and I am stronger than when I took the break.
Neil McMahon thank you to think of it i cut carbs to about 75g thats probably it. I have one rest day that can play a role im going to take 4 days off and see how i feel thanks
you either eat shitty foods couple hours before you workout, or you just need to rest more. eat good after your workouts. it helps. you can also run a little bit, it can help energize you a bit.
Thanks, Jeff! I’m about 40 days into Athlean-X after doing P90X for 12 years. Wish I would’ve discovered your program sooner. Perhaps I could have avoided major shoulder surgery.
I love being a woman and being able to do both chin ups & pull ups. For my chin ups I can do 4 sets of 10 reps and for my pull ups I can also do 4 sets 10,8,6,5 reps. I am 4'8 and 95 lbs, love being a strong woman.
Pull ups are something I have always struggled with. I used to be really overweight, like I got up to somewhere around 400 pounds. I'm 6'4", and the lowest I got down to was 249. I was running 5 miles in an hour and could do a few chin ups. I fell off that a bit, however, I have been working on strength training. I can do about 100 push ups in little over an hour and I'm doing some cardio workouts like Tae Bo. I can keep up pretty well with the Basic work out and I'm pushing for more. I'm currently about 320 pounds and can max out at about 13 push ups before resting on the floor between reps, and then I can usually crank out a few more. At the moment, I've been doing pull up negatives off and on, with the first negative being about a 6 second descent, and I'm working on clearing out a time in my schedule to focus more on increasing my push up set to 20 and my unaided pull up to one. I don't really consider myself to be out of shape, however, I definitely would like to boost my strength level. This video pointed out some key differences between pull ups and chin ups that I'll need to keep in mind, and I'll work on implementing both of them in alternate intervals in my work out.
excellent , and great advantage that your musculature is so defined we can see whats happening as you demonstrate the exercise, so its sort of 2 in one.
It is definitely not true that all big muscular guys can generally do Pull ups. Go, ask Markus Rühl if he can do pull ups. Not a single one! :-) I could not believe that too, but he states himself.
'If we are big and struggling with our pullups we might want to start to looking at our body comp and looking at reducing all of that excess body fat'...love that bit. Good tips here. I am natty and do 5 sets x5 reps sets pulls and build up to 5 sets x10 reps non weighted and weighted pulls every year.
Just because you can. i hate people who says things like: you HAVE to do 20 pullups/20 dips to do a muscle up. bullshit. a muscle up is something different thing than a pullup.
+George Mylonas Do what I do, I do 1 set of pull ups, 1 set of hammer ups, and 1 set of chin ups. I do that on upper body day and I've gotten up to 9 reps each set of perfect form, my goal is 15 on every set before I join the marines. If you do it like I said then you will train your back and arms in every way so you will be strong in all the muscles and be able to use them effecetively from different angles.
+Tiger Suphakonlee Its a muscle on your forearm. It is a secondary muscle in the pull ups. To train them directly you can do heavy hammer curls and close grip pull ups.
About 3 months ago, I couldn't hope to do a single chinup, let alone a proper pullup. But I used an assisted chinup machine to unload my weight, and gradually reduced the weight on that. I can now do about 3 good chinups, and 1 proper pullup. Same goes for dips: I used the same machine to do assisted dips, reducing the weight over time.
Try doing a mixed grip to build up your pulling strength, like how dead lifters do a mixed grip for their deadlifts. When I couldn't do pull-ups, I tried a mixed grip, one hand overhand grip and the other an underhand grip. It helped shift the focus and I was able to use my stronger side (underhand grip) to assist the weaker side (overhand grip) Hope this tip helps. If that's still too difficult, you can build your pulling strength on a cable machine doing lat pull downs and eventually move on to doing the pull-ups
@@natskar mixed grip pull-ups can cause you to develop muscle imbalances, just get a decent resistance band to lighten some of your weight and work your way up to a full rep.
Do deadlifts, bend over rows& flys, inverted rows and shrugs (train your traps because the initiation of the movement is done by the lower traps!) After deadlifts I can do usually 5..7 pull-ups more. This is because the deadlift activates the lats. Don't give up I am 49 y.o. and a year ago I wasn't able to do them. Now they are one my four favorite excercise (the others are frontsquats, dips and deadlifts).
If you didn´t progress using that machine for so long stop it and do it the old fashioned way. Get a pull up bar and make slow controlled negatives and also train grip and arm strength with just hanging as long as you can, this way works 100% to progress when done regularly (like 3 times a week 3-5 sets and a few times the grip thing, just stop the sets before fail or you get elbow pain because compensating). I think the issue is these machines don´t train asymmetrical enough to get the proper functional strength in all muscles involved, nor do they push one to use the whole body contraction/activation of muscles like in actual pullups. Also make sure you can do chin ups first since it´s easier, if not do the above just with chin ups until you can do them and than go for pullups.
I like this guy because he is interested in teaching and not entertaining.
Oh, he's very entertaining... he just DOESN'T KNOW IT!!! 😂😂😂
You really set yourself up on that one
BOTH
Brandon Daniels very true 🤣🤣
He’s a meme machine
Can anyone imagine Jeff in a shirt and tie, selling computers or doing accounting LOL
+imhellag idk why but I absolutely can not
+imhellag LoL I think this man can sell you anything.
+imhellag Yeah, absolutely..."Buy this computer or else"....Boom! Sold.
"At Oracle, we always say if you want to look like a sysadmin you need to train like a sysadmin."
+imhellag Dying about now. XD
Do I have to be shirtless to work out?
Obviously
As a trainer your body is your first billboard.
It's easier.😝
James Piller Less weight :L
+scatcat1994 it feels more comfortable
Dude, ross from friends got ripped
So no one told your biceps gonna be this big ......
I was just thinking about how he sounds like Ross lmao. God I'm glad somebody said it!
@Proxy Effect
Gone are the days your arms looked like a fucking ttttwwwwiiiiigggg
Kevin Campbell ILL PULL-UP FOR YOUUU
(When the rain starts to pour)
ILL CHIN UP FOR YOUU
Because you’ve done it for me tooo
"Hey Jeff your bicep looks smaller. - I was on a BREAK!"
one more wrist band and a red head band and you would look like a street fighter
lol! He looks like Ryu ha-ha!
😂😂😂
Lmao
Lol didn't notice haha
Kali Muscle AKA Chuck Basher G4P on a dayle ok...?
in my opinion. Wide pull ups are a must for back development. Don't cheat with ur legs, keep m stable. When going down go slowwwwww. Don't forget to do full range of motion. It's okay if you can only do 1 now, just keep trying and in a while you will be able to do a lot more. FORM IS EVERYTHING!
couldn't no a single one chinup some weeks ago, but now i can do some.
keep doing them, in some time you will master the movement and will have to add weight
you don't have to add weight if you contract properly. While doing so, you can barely do 12 if you contract at the top for 1-2 sec.
+firedrive45 does this can make gain muscle if im skinny af?
Emilio Almeida if you eat 250-500 Calories more than what your body needs to maintain your weight, you will grow muscle.
yeah you will get lots of results, your body doesn't have scales to mesure the weight, it can only feel stress and tension. This applies for every single body part.Emilio Almeida
I can relate to the first part, I'm good at pull ups. Some ppl I know say "only because you weigh less than me you can do more pull ups than me" but it's a strength to bodyweight ratio and body composition thing. Fair enough you have more weight to carry, but naturally you should have more muscle to compensate. If body fat is holding you back then you lack conditioning. And what about the skinny guys who can't do pull ups to further prove the point that it's a ratio thing.
Yup. I agree.
I blame my big legs and butt and smaller upper body for my relative weakness on chins/pullups
not completely true, shorter people do less work per rep relative to a taller person.
People who say "you can do more pull-ups than me because you're lighter" are just making excuses to disguise their weaknesses. If you were to say the same thing about a lift that they were strong on, they'd tell you the same, but somehow pull-ups are different.
Yes, but never training legs = good at pullups
His biceps look like they're gonna separate from his body soon to live a happy life among their peers so he can just grow new ones LOL
Plan for newbs like me from 5:28:
1. Start with inverted rows
2. Kneeling lat pulldowns, gradually increasing in weight
3. Start on bar with ecentric only rep (i.e. hold chin above bar for 5-6 seconds, slowly lower)
4. Do reps with assistive band
5. Do pull ups!
Or: just pull up from the beginning. And add 1 rep each weak.
Please listen to my story.I am 20 years old and I did my first CHIN UP 3 months ago and I hadn't been able to do any until then.I was watching pull up videos and I was collecting necessary informations for beginners for about a month.That is when I said to myself:"It's time".I made a pull up bar and put it in my shed.First day I trained,second day was a rest day.Basically I trained every second day.I started off with doing half pull ups and chin ups.I assume you can at least do top motion of pull up.When I got tired,next thing I did were pull up negatives (1 set) and then chin up negatives (1 set) and you do it until you get tired.And the last thing I did was pull up hang and then chin up hang.Basically all you should do is to grip the pull up bar and hold until you get tired (first pull up and then chin up).Repeat until you can't hold it for more than 10 seconds or you can set your limit based on your current strenght.That's it.After few days you should notice that your forearm got stronger and you have more endurance while doing pull up hangs.After some time you should be able to do your first CHIN UP and when you reach about 4 or 5 chin ups in one set you might be able to do your first pull up and for me pull ups have become easier than chin ups since then.Remember - Train every second day! (Rest time between sets should be between 1.5 and 2 minutes and drink a little bit of water between sets)
@@user-xj7ms2hy7l Incredible!
The problem with that is there is not enough volume, if one can only do one rep at a time.... Inverted rows and negative-pullups (jump to get up, or whatever) in combination works well. Adding scapula raises (from hanging position, not using arms) that he shows in another video can help too.... If one goes with band-assisted pullups only, then the muscle needed at the bottom of the pull isn't improved as well/quickly as it can be with slow negative pullups, since bottom is when band is assisting the most. If only using lat pulldowns, then it ignores a lot of the stabilizing/secondary muscles. (Though each of those two can help.)
Good Advice!
Pullups? Chinups? Who cares? I can't do either of them.
2021 edit: Only now took a gander through the shitstorm comments under this one. I'm no longer overweight and can do a max of 15 chinups and about 8 pullups. (only started practicing them a few months ago)
My max pushups is 60 and the longest I have ever held a plank was for 10 mins. A lot has changed since I wrote this comment as a joke half a decade ago.
Overweight and being Elderly are two completely different things.
I'm currently working on that one and it isn't easy but I am making progress.
+TKing677 Start with negative pull ups, or "women pullups". Negative pullups you jump to the top, then slowly go down. Woman pullups you find a low bar, keep your heals on the ground then do pullups.
+TKing677 Well why don't you try to get thinner then, not that im calling you lazy fat fuck that has no life and im not saying you must do them but you should be more positive about it, if you never try then you never will get thin. You can start off like i did, by pulling up then letting down slowly+ chinups i didn't let myself as down as i should, only half way and then when i got better i started doing them right and did them every day.
+Ronald Johnson why not do push ups to build up abit of muscle first I started that way.
6'2", 185, still can do 4 or 5 pullups on a good day at age 73. Always start back workout with 4 sets of pullups and 4 sets of chin ups. May have stop with the chin ups, getting some tweaks in my biceps.
well done, i hope your still with us
Are you still alive
74 now
You're a role model to clowns like me! Pls give us your Instagram so we can witness greatness :)
Lets Start a trend and see if we can see this mans results!!🔥🔥
When you look like that, and it comes to working out, everything that you say can be completely wrong and I'd take your word as law in a heartbeat.
I'm 205 pounds, 36 years old, and I can do 20 legit pullups. I've been working hard to get there.
Im 420 pounds, 69 years old, and i can do 20 legit pullups. I've been working hard to get there.
I'm 783 lbs 105 years old and I can do 39 legit weighted muscle ups.
@@sumsolution5113 i am 9 years Old and i can eat my own boogers.
Im a chihuahua 30lbs, 5 years old and i can bench 180lbs
@@bojo18 3 years later lol
I love pull-ups. They're my favorite exercise. I hold more pride in the fact that I can do 30 dead hang pull-ups with full ROM than that I can bench twice my bodyweight. No exercise has made as huge of a difference on my body than weighted pull-ups and chin-ups.
Fernando Mendoza Even the deadlift?
+MrTheSlash3r to be honest, yeah, even the deadlift. With deadlifts, sure, you'll get strong, but it might not give you that aesthetic of a look. It's worthwhile to do both though, but I'd definitely emphasize getting stronger on pull-ups and being able to attach weight. I started seeing big differences when I started doing that instead, since deadlifts only did so much for me.
Sick bro
You forgot about the muscle up.
The weighted muscle up is the king.
+Illuminati Leader muscle up is more a party trick than a real exercise...
The thing about putting your hands out wider helped me so much I always felt it in my biceps now I feel like it's actually working my back
My dad thoguht Jeff was a video game character. I think that should be a sort of compliment.
Thanks. When I was in the military, I was required to do both pull ups and chin ups as part of my fitness exams (Navy and Marines). It has been many years since these physical fitness test. I thought I would get back into it, but I was not sure if I remembered what a proper chin up and pull up is. Your video was very helpful, informative, etc. Thanks a lot.
These videos are great. It's been seven years (Since I retired from the Military) since I have really been in the gym. I hit 50 next summer and have decided as a goal to concentrate on my fitness more.
Man i love this guy, I'm 15 and I just started working out at and he's a really big help on triying to fiqure out which exersices to do
Please dont shout at me.
You have just offended me.
Good. Somebody had to do it, and he saved me the work. ;)
+Frank Wagner LMAO same!
well what do you want? him to whisper you good tips doing pullups / chin ups properly?
Dexy Git you monster 😢😢😢😢
absolute master of flexing and talking at the same time
@@luhanstoltz3777 Oh, he noticed.
@@PARIS8500 😂 I bet he does
I can tell you guys don’t have muscles
@@leomatsuoka7625 well you can't just assume I can tell you that you have not done anything useful with you're life because you haven't joined the army it's the same I compare myself to you
@@leomatsuoka7625 so I don't believe judging should be the first thing you do
Btw I love the kinesiology background you brought into this video. I just took kinesiology last semester in college and it's cool to watch exercises and actually understand how the body is functioning and why things work the way they do.
This dude a physical therapist ? He knows the anatomy so pay attention
+Ben Pena yessir. He also trains pro athletes
+Andomar Mane proof? (I'm not denying he does) news to me.
+Jarvis Morris go to his website. I'm sure there's info there. he's said it on a few videos but I'm not about to look for them
He actually knows more about anatomy than some of my fellow surgeons
+Mark Fox that's scary
Best fitness channel on TH-cam
I just got schooled. I thought pull-ups and chin-ups are interchangable words
stop the bs
the towel row is the best exercise ever
don't forget to bring a towel
... you wanna get high?
ben simon lol
MIKE CHANG SQUAD!
ben simon 10/10
Lmfao
Brother thank god for your channel. You my friend are one of the smartest fitness trainers I have ever seen! Good shit, keep on keepin` on.....
I just started working out with a friend as personal trainer, and he keeps insisting I do these every workout. Needles to say,I can't pull myself half up but I have the motivation to continue training until I can at least do ten of all of these. Thank you for the tips, it really helps.
If you can't do pull-ups, do negatives and focus on more back exercises like deadlifts, and all kinds of rows. If you do like 5 back exercises on back day(make sure they're all somewhat different) you'll reach that goal in no time.
this video has been one of the best over all holistic view how to do pull ups or chin ups and explained in a really down to earth fashion - plain and straight to the point - [this will help beginners and advanced body builders] well done Jeff - thanks very much
Damm his chest keeps flexing when his talking
When I started at the gym about 3 months ago, I trained on the last pull downs for weeks, increasing weight each week. And then I started substituting pull ups for certain sets and did a mix with lat pulls. Eventually I transitioned to only sets of pull ups. That's how i got started anyway. My personal goal is to reach 3 sets of 10. Right now I'm at 10, 8 and 7. Getting closer!
I can do chinups but struggle with pullups.
same
probs gotta train suen with ya forearm
Boston Badass Hugh Jass Train your lats
Boston Badass Hugh Jass Work on pull ups. If you're handing from a ledge, you're going to be wishing you could do pull ups lol
Boston Badass Hugh Jass try some lat pull downs, I was in the same position as you and it really helped my pull ups.
Spot on and one of the best 10 minute explanations of push ups/pull ups on the net. Not to mention the 'reasons why'.
Thanks....and by the way im 50 and still knocking out big sets of dips/pull ups. Semper Fi!
Very helpful Jeff , I am just training the pull-up, I train split twice per week being 70 years old, I am using a strong band to assist over-hand sets of 6 reps 3 sets, many thanks.
he hasn't eaten a carb in 6 years
+Leo Nardo he eats carbs with every meal
+Chris DePrimo bro...
+Leo Nardo He looks pretty good for, like 50.
+Chris DePrimo missed the whole point, smh...
+Leo Nardo you wanna punch me in the face don't you?
thank you youre the best at explaining and very clear and precise I am 68 but need this work out seriously for lots of reasons so thanks again my helpful friend
this is like 6-7 years ago, but i just saw a recent video where he told us NOT to have the arms to the side while doing pull ups.. but rather elbows facing outwards!
Which video?
It depends on what you wanna target more, the lats or your arms.
Just like ha said in this video.
This is really helpful for people that are afraid of not having a starting point. Keep up the great work
It took me a while to realise that you are a real expert. The more I listened and learnt the more I realised other trainers are not covering thanks for the safety oriented advise you're more or less my go to now
I weigh a 165lbs and just cranked out 5 pull-ups with 80 lbs attached to my weight belt and then 5 pull-ups behind my head. At 56 years old I feel pretty good :)
Good video. I'm 64 can no longer due a single rep. I will follow your tips with the lat machine.
Kurt Kitchel any update? How are you doing?
@@zerosum290 dead
THE ONLY DOFFERENCE BETWWEN A PULL UP AND CHIN UP IS ONE FOCUSES MORE ON BICEPS AND THE OTHER FOCUSES MORE ON THE LATS
DIFFERENCE *
GSPxRUSH this comment is better then watch all the 9 min.
***** how different explain the difference in appearance please
***** Pls explain us
GSPxRUSH wide grip chin ups actuall focus more on youre outer chest too as well as ur biceps
I'm so glad I found this video! I commented on one of Jeffs other videos saying I wanted this but didn't realise he already did it!
Efficiency at its finest!!!
Such a huge fan Jeff..... U are a huge inspiration to me. Thx to u I'm in shape.
I think doing chinups and pullups on alternate days of your 4 days session would yield maximum benifits, btw superb explanation on basic differences
I should be able to pull-up 20% heavier than I can bench press?
I have some work to do!!
Dustin Quigley well think about it this way if you weigh 220 and bench press 200 and then do unweighted pull ups that’s instantly better than your bench press
One of your older videos but the quality of the information never changes, awesome stuff Jeff. My backside is definitely not as good as my front side, I have some band work to do. Thanks a lot!
Hi at 57 I have finally found a work out program that I can understand and see the science behind it ... thanks thank and thanks again looking forward to seeing the improvements .. as they you are never to late to learn .. my body is in need of some good education
i usualy NEVER like a video but this man is teaching me so many valueable things i have to like the video and respect this guy to share realy usefull information to us for free!!!
O M F G .... I remember when I first subbed to this guy, he had no where near a million fucking sub's, now he has almost 2 mill?!?!? WELL FUCKING DESERVED!
3mill.
Ucansmd Ucansmdbia lol and now he has 3 million
make that 3.3 million
Ediz make that 3.45
Update: 3.7m
Lol!
i like this concept.... big 200+ guys who are able to do muscle ups and great pull ups....
yet we have tons of Gym rats who claim to be "big" and have muscle but can barely do pull ups cause.... "they're too big and heavy".
yeah i like what Jeff said.... Check ur body Comp BRO!
ha!
those 200+ lbs guys who say they cant do pullups because the are too big hahahhh tell that to brock lesnar a near 300 lbs super freakish athlete he can do weighted pullups
hititdj Exactly, Brock Lesnar is a athlete who is doing compound exercises. While the gym rats are doing curls and bench presses. No wonder they can't do pullups.
Yeah I use Brock Lesnar as a example all the time.
Dude can do back flips, yeah its WWE... but still hes 300 lbs....
Eskolol bench press is a compound exercise lol, so this is an invalid statement
***** But it's possible to understand what he said. Gym Rats usually don't care about strength per se. They care about getting bigger and getting a pump. While getting bigger can make you stronger, it'll not be proportionally if you don't focus on strength training.
having a back like a Jeff's in 6:13 is what motivates me to go everyday to the gym
You don't want to go everyday you need rest days
@@skaterjoepo actually you can go to the gym everyday as long as you are working different muscles
How TF did he get lateral striation in his lower back like .....TF
Fuck....:0
Don't worry we probably won't.
After all of your videos I've watched I still have to say damn, you most probably got the best fitness channel on TH-cam. Love how you are scientific and have a gym but still are an advocate of bodyweight! The fact that you teach us about the importance of nutrition and that a vegan based diet opposed to popular belief actually can get you the results you want balance out your overall output perfectly. Please don't stop anytime soon
From the future here and it’s crazy to see how much better his gym set up gets! That he can’t put his face above the bar in a pull up because the ceiling is so low is precious.
He can tho in the vid
Would like to see a video on bent over barbell rows, on how to stabilize your body properly during this exercise! Thanks anyway!
Great video! I've always been pretty good at pull-ups but after watching this video I realize I'm not keeping my elbows inline with my body.
This guy sounds like David Schwimmer!
FUCK can't be unheard hahahaha
Dude I was thinking the same thing, the voice is so similar
he does too,....well, i'l be damned.
ooohh...so true doe
Nick Short umm...no not even close
Seriously great attention to detail and very motivational. I'm getting so much more insight with all these videos and this is after 25 years of training.
Very Helpful Video!
Displaying the differences in width-of-grip, and using the dumbbells to show us what you were talking about, really put it into perspective.
Thank you very much!
I'm 240lbs and hang a 30kg dumbell off me and can get about 4 good wide grip pullups, I'm happy with that.
I cant believe that ratio, my pull ups and chin-ups really need some work!
Hey ATHLEAN-X, I've seen people do pullups so the bar is behind the head/neck? Is this healthy for shoulders and does it has benefits over normal pullup?
Maksim Shit, like Lat-Pulldowns beging the neck
@@Rlflfofofoekekekrk 4 years after
Yes both are important and are a must in balancing out your entire body’s athleticism
Awesome video. Yours videos have fixed some many bad practices I had that was causing pain and limiting results. Thank you.
I can do more pullups than chinups. My biceps must be weak as fuck
Either that or a good back.
I'm the opposite. I can do chin ups but barely do a pull up
Same
I can do more chin ups then pull ups lol, I can do 3 chin ups straight and no pull ups
Mads Andreasen I do chin ups more than pullups 😂
I'm 58 years old and 6'4" I weigh 204 pounds and can do 12 pull or chin ups. On a good day 13 ;) By the way I have long arms and legs.
+Manfred Bartels No one cares brah.
Stick to crosswords old man
+Manfred Bartels You have very little body fat i imagine. When I was twenty I weighed more than 205was very slim, I am 6'5". I am 55 now , I weigh 260 and struggle when I was 230 I could do more.
Manfred Bartels
I have always been talented with pull-ups/chin-ups and have long arms as well. Long arms may be an advantage with pulling exercises.
@@ronniekray1399
You do know that, since that comment, you're 2 years *closer* to his age, don't you?
The older you get, the quicker time goes. People think that a 60 year old is twice as old as a 30 year old, but that ain't exactly the truth, as you'll find out sooner than you think, *much sooner* than you think.
nice video. my trouble is, I've been training now for 2 years and 5 months. I see a slight difference, and I am stronger, but not by much considering that time. I only have about 3 hours a week to work out, yet I know more exercises than I can do in that time. when I research by watching videos like yours I learn even more exercises. what exercises should I do when I am limited for time??
Chris van Buggenum heavy weight compound exercises, and dropsets to reach failure as quickly as possible
+Noud Smeets cheers.
And if you find 10 minutes of free time a day, do some bodyweight core exercises. Everyday is coreday :)
No problem man, glad to help
+Noud Smeets haha. I try and tell myself that!
Thank you for your straight foward approach , Ive just turned 49 and joined a gym and your knowledge is much appreciated Thank YOU Sir..
Thank You so much for clarifying the differences. It really helps to watch your videos.
Does the muscles still work event though i have a shirt
Im 24 years old and recently I've been feeling sluggish at the gym; can this be due to my testosterone lowering? Or is it even lowering idk tbh. I miss going HAM or am i experiencing a plateau? Serious question so please serious answers anyone from the athlean fam
at 24 your natural hormone production levels are still high. If you work out regularly and are progressing strength-wise then it could be due to diet. If you are not getting enough calories in to fuel your increasing workload, then you need to get more calories in, i.e. eat more. You could also try some supplements also, i.e. pre-workouts like just some black coffee or some silly commercial pre-workout.
Neil McMahon It depends on your workout schedule. If you are like most people, you are overtraining, and would probably benefit from 3-4 days off. I am 60, and this has been my experience. Give me a few days off, and I am stronger than when I took the break.
Neil McMahon thank you to think of it i cut carbs to about 75g thats probably it. I have one rest day that can play a role im going to take 4 days off and see how i feel thanks
Dilaudid King thanks will definitely purchase this.
you either eat shitty foods couple hours before you workout, or you just need to rest more. eat good after your workouts. it helps. you can also run a little bit, it can help energize you a bit.
Should I do the progression 2 times a week?
I mean the steps he said to progress to a Pull up (I am up to the eccentric Reps).
every second day, and do 6 sets if you dont do any other exercises
Old vid. But wished I seen it sooner. !!👍👍👍 brilliant ways. As always to adviod injuries.
Thanks, Jeff! I’m about 40 days into Athlean-X after doing P90X for 12 years. Wish I would’ve discovered your program sooner. Perhaps I could have avoided major shoulder surgery.
I love being a woman and being able to do both chin ups & pull ups. For my chin ups I can do 4 sets of 10 reps and for my pull ups I can also do 4 sets 10,8,6,5 reps. I am 4'8 and 95 lbs, love being a strong woman.
That's amazing
+Samantha Harrington nice! i like seeing strong women
7:35 what if im 115 pounds and bench 65 pounds, do i remove part of my body when doing a pullup 😂
😆👏
Pull ups are something I have always struggled with. I used to be really overweight, like I got up to somewhere around 400 pounds. I'm 6'4", and the lowest I got down to was 249. I was running 5 miles in an hour and could do a few chin ups. I fell off that a bit, however, I have been working on strength training. I can do about 100 push ups in little over an hour and I'm doing some cardio workouts like Tae Bo. I can keep up pretty well with the Basic work out and I'm pushing for more. I'm currently about 320 pounds and can max out at about 13 push ups before resting on the floor between reps, and then I can usually crank out a few more.
At the moment, I've been doing pull up negatives off and on, with the first negative being about a 6 second descent, and I'm working on clearing out a time in my schedule to focus more on increasing my push up set to 20 and my unaided pull up to one. I don't really consider myself to be out of shape, however, I definitely would like to boost my strength level. This video pointed out some key differences between pull ups and chin ups that I'll need to keep in mind, and I'll work on implementing both of them in alternate intervals in my work out.
Jeff's advice is really clear and science based. That's why I subscribed.
excellent , and great advantage that your musculature is so defined we can see whats happening as you demonstrate the exercise, so its sort of 2 in one.
pull-ups are the best ....use a chain and strap some weight around your waist ....THE BEST
your profile pic looks like you pull KFC up to your face
+johnjoeoregan lmao
+johnjoeoregan that's hilarious
+johnjoeoregan fax
hahaha fucken rekt
dude you forgot to put on your shirt!
+Anon Ymous he did put on a shirt but it got ripped off cuz he is so ripped yee
He doesn't own any "shirts" 😂😂😂
His body is the shirt
It is definitely not true that all big muscular guys can generally do Pull ups. Go, ask Markus Rühl if he can do pull ups. Not a single one! :-) I could not believe that too, but he states himself.
Either can thor whos 430lbs... but obviously doesn't have a weak back doing 1000lb deadlifts.
Very helpful it pays to know the difference between the workouts and the training.
'If we are big and struggling with our pullups we might want to start to looking at our body comp and looking at reducing all of that excess body fat'...love that bit. Good tips here. I am natty and do 5 sets x5 reps sets pulls and build up to 5 sets x10 reps non weighted and weighted pulls every year.
i can do 10 muscle up in 25 seconds but i can only do between 15 to 20 pullups at a time, why...
just a guess,maybe you use much more momentum during the muscle ups and your form is much stricter on pullups.
Just because you can. i hate people who says things like: you HAVE to do 20 pullups/20 dips to do a muscle up. bullshit. a muscle up is something different thing than a pullup.
my hands get really hurt like it is being torn apart when doing pull ups and muscle up without gloves
This is an awesome problem to have. I can barely do 1 pull up. 0 muscle ups.
get fit, do negative pullups and dont try muscle up yet.
I know a flat earther that can do 100 pull-ups.
Gravity doesn't exist.
😂😂😂
i can do 20 chin ups all the way down and then up,i do them right.But pull ups i cant do.Not even 1
time to start improving then, since there's always room to improve
That means your brachioradialis is very weak.
+George Mylonas Do what I do, I do 1 set of pull ups, 1 set of hammer ups, and 1 set of chin ups.
I do that on upper body day and I've gotten up to 9 reps each set of perfect form, my goal is 15 on every set before I join the marines.
If you do it like I said then you will train your back and arms in every way so you will be strong in all the muscles and be able to use them effecetively from different angles.
+Syed Azhar I'm the same like this guy what do u mean by that?
+Tiger Suphakonlee Its a muscle on your forearm. It is a secondary muscle in the pull ups. To train them directly you can do heavy hammer curls and close grip pull ups.
gets real good at about 7 mins. starts talking more about form and technique. good stuff!
About 3 months ago, I couldn't hope to do a single chinup, let alone a proper pullup. But I used an assisted chinup machine to unload my weight, and gradually reduced the weight on that. I can now do about 3 good chinups, and 1 proper pullup.
Same goes for dips: I used the same machine to do assisted dips, reducing the weight over time.
Pullups are so damn hard but Chinups are easy
Try doing a mixed grip to build up your pulling strength, like how dead lifters do a mixed grip for their deadlifts. When I couldn't do pull-ups, I tried a mixed grip, one hand overhand grip and the other an underhand grip. It helped shift the focus and I was able to use my stronger side (underhand grip) to assist the weaker side (overhand grip)
Hope this tip helps. If that's still too difficult, you can build your pulling strength on a cable machine doing lat pull downs and eventually move on to doing the pull-ups
THEPROFE55IONAL Very helpful tip, thanks! I’ll try this
@@natskar mixed grip pull-ups can cause you to develop muscle imbalances, just get a decent resistance band to lighten some of your weight and work your way up to a full rep.
We don't deserve Jeff.
I can't even do one. I've been using the pull up assist machine for a year and still can't.
Try doing them every day like 2 or 3 sets but stop before failure it worked to get me from 0 to about 8 or 9
Do "negatives" and push ups, work on strengthening the muscles used in a pull/chin up.
Keep practising you and will surprise yourself!
Do deadlifts, bend over rows& flys, inverted rows and shrugs (train your traps because the initiation of the movement is done by the lower traps!) After deadlifts I can do usually 5..7 pull-ups more. This is because the deadlift activates the lats. Don't give up I am 49 y.o. and a year ago I wasn't able to do them. Now they are one my four favorite excercise (the others are frontsquats, dips and deadlifts).
If you didn´t progress using that machine for so long stop it and do it the old fashioned way. Get a pull up bar and make slow controlled negatives and also train grip and arm strength with just hanging as long as you can, this way works 100% to progress when done regularly (like 3 times a week 3-5 sets and a few times the grip thing, just stop the sets before fail or you get elbow pain because compensating).
I think the issue is these machines don´t train asymmetrical enough to get the proper functional strength in all muscles involved, nor do they push one to use the whole body contraction/activation of muscles like in actual pullups.
Also make sure you can do chin ups first since it´s easier, if not do the above just with chin ups until you can do them and than go for pullups.
Congrats for 8m subscribers
Pull ups and chin ups will always have a place in my weight training program.
a ripped more manly ross geller... srs
What is his bodyfat actually?
it s about 6 or 7% i think
It's 9. Something he make a video on it
I hope I look like that when I'm his age!
How old is he?
bout 76
+Joe Antonio He's actually between 37-39 I forget which though.
+Supper man he is 40 now
I will be performing the Pull -ups and the Chins-ups by using the correct technique from now on. Thanks Jeff.
Really great video on building the back up. I am going to be putting this to use to improve the strength of my back.