How to Increase PULL-UP STRENGTH - Full Program, Reps & Sets to Get Better At Pull Ups & Chin Ups
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
- Here is a Full Program to follow to get better at Pull Ups or Chin Ups. Whether you're a complete beginner who can't do one rep, or want to increase the number of reps you can do consecutively with good technique, this program will help you reach your goals as fast as possible.
00:00 - Timestamps for EVERYONE! Yet people are STILL going to complain that I talk too much, right?
00:38 - Biggest mistake people make when trying to get more pull ups
03:43 - Before you Start the Program
4:15 - Pull Up Program Overview
6:08 - Program Phases - Reps & Sets for Progression
7:35 - How Frequently Should I Do This Program?
8:12 - What If You Can’t Do a ONE Pull Up?
9:30 - Pull Up Alternatives & Regressions
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Former gymnast here:
We had a strict and very sucessful Pull Up routine at the end of every training:
I can only recommend the "pyramid system"
it´s pretty simple, a lot of fun, it will make you progress in no time and it kind of follows what he just explained:
You start with 1 repetition
short break
then 2 repetitions
short break
... and so on till lets say you reach out to a set of 5, 6 or 7 repetitions at once.
From that moment on you go backwards, meaning next set will be 5 again,
short break
4 repetitions
short break
... and so on until you end up with 1 rep again.
At this point if you chose to proceed till 6 reps, you already made a total of 36 pull ups
where you were able to concentrate on form and paste throughout the exercise.
If you even want to go further and add some spice ( thats what we used to do)
push out a last set after you made your last pull up and do as many as you are now able to still get out in a row.
Our routine always used to look more or less like that:
Pyramid till 7 or 8
Last set of 10-15 pull ups
Die in peace!
Kind regards and sorry for the long post,
but this technique really made the pull up game simple for us and its basically a good addition to what he explained in the video and a simple way to build up on!
and what do you think of the behind the head pullup?
th-cam.com/video/Y8CmLiMszGg/w-d-xo.html
@@PESHKIRAwee nothing, much stress on your shoulder joints and no benefits over a normal Pull Up.
Thanks for the info! How long should be the pause? Its pretty important for me.
bro thank you for this tip. my max rep for pull ups is only 12 and can only be followed by 3 sets of 5, a total of 27 reps. But when I did that pyramid thing from 1 to 7, then 7 to 1, I made a total of 56. My pull ups greatly improved thanks to you! God bless.
We all know the secret to being that strong is having long hair.
Incorrect, my hair is longer than his and I’m weak as fuck 😂
Maybe the key is to cut your hair right at the start of a serious commitment with fitness. That way it will grow on pair with your strenght. :)
@@brayanfloresramirez8764 haha ✌🏻
Sampson was on to something then ;-)
@@boanerges6886 Strongest man ever
I've been doing calisthenics for a year now and I can finally do 10 pull ups with perfect form.
I usually do 6x5 with 90 seconds break between sets.
Great man, how many bar dips(15-20), L sit hold (20s) and hanging toes to bar (10 reps)? That's the requirement to progress to muscle ups, just did my 1st band muscle ups in the gym on Saturday, let's go . .!!
Fantastic! How many did you do when you started a year ago?
Verry shitty
Good shit. You shiuld rest twice the time though. Makes you stronger
rest longer pls
I can do 3-4 pull ups right now.
My goal: more than yesterday.
Hey bro! me to! I'm able to do 3-4 in a row, take some rest then another 3...rest then another 3.
"Compare Yourself to Who You Were Yesterday, Not to Who Someone Else Is Today."
- Jordan Peterson
How many can you do now?
Uncle Eugene is like a monk , a monk who is enlightened in the ways of getting jacked . Thank you Uncle Eugene .
Thank you!
A wise lifting sage
u should also check uncle roger
Bless up
how much time should i rest between sets?
The distinction you made between a set that is an exhaustive "expression of strength" verses a set that is laying the ground work for growth is really profound. It made me realize I do way too many max sets a week in my routine. I probably shouldn't do any at all.
Glad it resonated with you!
doesnt mean his way will work for u or any1 else.thts why we shulda try all techniques and not limit ourselves..this is nothing new any way just recycled training methods
@@regidon793 yep, u have to experience it through trial and error and learn more about your body. Everyone is different.
@@mathanantonio1149 exactly, I used to think my peepee was big then I saw the Mandingalings down at county jail and was like GAWD DAWN!!!!
And what U saying is also nothing new under the sun ☀️🌞. The mantra to what ur saying is # Know Thyself
holy crap you actually just described me fully accurately at the start about having a 5 rep max and trying to squeeze in sets of 2-3 after. Great video man cheers for the help
That's exactly where I am... I'm like 6 5 4 2 then...toast... I wondered if I wasted my reps at the get go... seems like yes was the answer
really liked the way you explained this. I usually get impatient with 10+ min videos and often times skip through them, but this one had me focused and attentive the whole time without even realizing it!
Can you point at the camera with your finger and say the following line : "Your soul is mine." ?
Because for some reason my brain keep thinking you are Shang Tsung from mortal kombat lol
😅😅😅
🤣🤣🤣🤣
I can’t unsee it now
🤣🤣🤣🤣
This man is my Liu Kang ...
I want to do pulls up just so I can pull my own body weight cause it could save my life one day. Thank You for the informative video !!!
Thank you! Hope this helps
@@coacheugeneteo Will do!! I look forward to sending my results
pretty sure in a life threatening situation your body would unlock the 2/3 of ur potential strength
@They Cant Escape the Karmic Cycle there's a reason why the body uses 1/3 of the potential strength. too much force can strain the muscle
the way i did my first pull up was go in the gym, there is that machine that resembles pull up and i just increased the weight over time till i could lift my own bodyweight.
Hi Eugene, thanks so much for this program. It worked great.
FYI, I installed a pull up bar at home 18 months ago and for the first 11 months, managed to go from 2 to 15 reps to failure by just going to failure in 3 sets twice a week. However, progress stopped and I stalled at 15 reps for 7 months.
So after I saw your video, I tried doing 6 sets of 10 reps twice a week... then 7 sets of 10 the next week etc etc until I finished 10 sets of 10 reps at week 5. Today, I tested myself and managed to go to 18 reps! Wow, I was only hoping for 16 reps haha.
Will continue this program until I reach my goal of 20 clean reps in a row. Thanks again for this program.
Awesome!
brother what if i can only do 12 reps what rep range should i start on
@@popertbert4421 Perhaps start with 6 sets of 60% of max reps.
Meaning for you, start with 6 sets of 8 reps and progress from there.
That's inspiring for me bro
I've been stalling at 12 for the past 10 months 😭
Crazy, im at the exact same stage, stalling at 15. will try what you suggest and ill update in 5 weeks to see if i get the same
It's so refreshing hearing you meantion taking at least 2 days off between training. I've been able ton progress well doing this method for 3 years and I'm 62. I tried to take fewer days off and I would not recover well. It's rare to hear this, thank you!
Also, your form is nothing short of perfect!
I can get away with training pull ups every other day but I’m young and take recovery very seriously
@@sondersonics7534 Awesome. I was like that as a younger person too. Now, a year later from my comment, I take 3 active rest days between full body calisthenics,. My form has improved a lot and And I am getting stronger. I'm 64 now.
💪🔥🔥🔥
Love the timing of these, always right before I workout. Stars aligning.
Enjoy!
These ideas are great! I tried using these concepts and was able to do 2 pull ups per minute for 1/2 hour, more than I’ve ever done, looking forward to seeing what he progression is going to be like.
Coming off of recovery from some surgeries (52y.o.) it's been a real struggle to get my upper body strength back. Thank you for the tips and motivation. I've been using the suspension straps to help with the body weight exercises and I will start adding this routine in 2x week. Currently can do (maybe) 5 with good form and looking for an overall goal of 20 -25.
Thank you very much. Never have I looked at chin-up or pull-up that way. You make good sense on a process that nurture progression in training. Wow, if I had known this 40 years ago.
Just wanted to say thanks! been stuck on 2-3 reps for months, and instantly can feel the difference from the first workout.
I’ve just stumbled across this guy . Seems like a cool and knowledgeable guy 👍🏾
Same
This video was super helpful. Went from 4 pull ups to 8 by following his training tips!
Incredible!
@@coacheugeneteo update- I’m doing 10 consistently now! Your video helped me get here safely without injury!! Thank you!
@@strongshapeaims6696 how much time it took from 0 to 10
@@sagarrajnayak2458it took me probably about 10 months of consistently training pull ups 2-3 times a week. At first, I had to work on my grip because I couldn’t even hang on the pull up bar! Now I am doing 4 sets of 8 pull ups each upper body session with good form. My max is 11 neutral grip pull ups. I can do 8 pull ups. Consistency is key and how you train is key as well. This video really helped increase my reps/max.
THAT was the CLEANEST PULL UP FOR I EVER SEEN! 3:00 GREAT FORM. Not using legs or body just all arms slow going up and slow goin down. Great strength gainer
youll be shocked when you hear about calisthenics and gymnastics then lol.
HOW LONG SHOULD I REST?
I left this out in the video as it's a LOT less important than people think. Use common sense here and let your rest periods organically take as long as necessary for you to hit all sets/reps. Typically that could be anywhere from 1-5 minutes depending on your level.
Hope y'all enjoy this video and most importantly, USE IT to build your Pull Up strength. I'd love to see your results, so if you plan on following this routine, let me know and take some progress videos for me!
***TIMESTAMPS***
00:38 - Biggest mistake people make when trying to get more pull ups
03:43 - Before you Start the Program
4:15 - Pull Up Program Overview
6:08 - Program Phases - Reps & Sets for Progression
7:35 - How Frequently Should I Do This Program?
8:12 - What If You Can’t Do a ONE Pull Up?
9:30 - Pull Up Alternatives & Regressions
can do 3 or 4... would like to get up to 15
Can do 5 - 6. Goal is to get to 50
Hey, I've got a couple of questions. One of them is a bit lengthy, I apologize for that
I'm not sure if i just missed it, but how long would you say we should rest between each set?
The second question is about frequency. I do rock climbing, and I'm trying to build up back strenght, and pull up is the most basic exercise for it.
I do additional antagonist training to prevent injuries and to improve general health and all my workout is bodyweight based.
So without doing any other weight lifting back workouts like deadlifts, rows, etc... would you still recommend doing it only twice a week or is 3 times a week reasonable considering it would be my back workout besides back extentions for lower back and actual climbing.
But my rock climbing level is at the point where I no longer get muscle soreness in my back and I cant push my back to work harder due to my finger's and forearms giving out before I can make my back work (which im also doing strenght exercises on).
Other than that thank you alot for making this video its very helpful information, I will definetely include this in my workouts and see how much faster I progress compared to my normal workout.
Hello. How much rest between sets do you advice?
bro i though u were "timbahwolf"
SHANG TSUNG “YOUR SOUL IS MINE”
your gainz are mine!
haha
@@andrewichim4735 lmao
Fatality
You make me laugh! Finish him!
This man has got nothing to say but honestly telling the truth without complicated the things
Thank you for this! I was well into weighted pull-ups before COVID hit and after 18 months out of the gym, pull-ups are the major exercise I seem to have lost the most strength in. I was super discouraged starting back and doing exactly what you said: hitting 5 reps, then 3, then 2 a couple of times. I tried just banging out singles between other exercises to build up volume, but this approach is was better. I also prefer it than using the deficit machine because of 1) ego and 2) it feels weird.
Eugene cares about us. He wants us to acquire some gains. We can not thank you enough!
Keep up the great work. We’ll have your back; always. Stay blessed 🙏🏽
Of course!! 🙏
He is training very hard, because all he wants is to get revenge on Liu Kang!.
👊
He secretly IS Liu Kang!
lol these comments are gold
This has me rolling! Kings to you!
Best comment I've read in a while.
I clicked on this video to say the same thing
The most comprehensive Pull-Up instructions. Thanks. Everybody wants to be strong enough to do 8 weighted Pull-Ups.
Despite having a priority for chin-ups and setting a choice on close-grip neutral-grip pullups, I would love to bust out some weighted pull-ups with great form
Awesome so glad I watched this. Was stuck at 6 and wondering how to improve due to lack of seeing more improvement. I was tempted to try a few pull ups here and there throughout the day, but excited to try 6 sets. Thank you!
I can *sometimes* do 3 pullups in a row. My goal is 10!
You can do 1 more than me. When I was a teenager I could do 15+. Now that I'm in my 50s I'm trying to get into better shape.
@@daithi1966 I used to do 3 sets of 15-20 pull ups every day - 17-20 yrs old, from an old garage beam at my Ma's house. Absolutely horrified when I discovered I couldn't do 2 the other day. 54 and just the kick up the arse I need. Gonna be tough getting these lockdown kgs over the bar though.
@@PGShutters You and I are in the same boat. I'm a year older and have to say it sucks getting old-ish. However, I worked out again today, and got 5.
@@daithi1966 As long as we are both aware and doing something about it, never too old as they say. Had the skipping rope out over the last few days..... first time in a good 5 years, surprised myself at the duration and that I hadn't lost the technique. Hopefully I will get to 10 pull ups within a fortnight, a few sets of which I will add to the daily routine will be enough for me. Good luck
All the best
I just recently watched some of your videos. You're such a cool dude. I like the way you speak. Your 'nerdy' explanations are what most people need to further understand the concept. Thank you for the quality content.
Thank you very much!
HELLO! just wanted to say I have been using your technique to actually increase my pull ups and after completing 7 sets of 3 with ease I'm getting up there in pull ups for my size it feels great. The start was hard because I didn't do your recommended for if you do below 5 pullups but it becomes easier and appreciate this because My goal is to do 25 straight and about 3/8 the way there
Best fitness youtuber, the explanations, the science, the video all top notch. Your channel has helped me so much in building a good physique
I had struggled doing pull ups for years in the past. I always just tried to do more, not knowing the proper technique and training method.
Now i can do many pull ups in a pretty strict form. Here's what i learned:
First: i won't go into details about the proper form (watch YT videos of trusted guys like this guy here), but i think the main key was for me is learning it. I doesn't matter if you can do half or the third of the previous numbers, you will catch up sooner than you think, just make sure every rep counts, every rep you do is done in a good form. The main cues are starting the movement with pulling your shoulders and scapulae down and together, flexing your butt and core, trying to slowing the negative.
Second: if i could do 5 strict pull ups, i did only 3. Rest 3-10 minutes, and 3 again. If you do it in a gym doing other excercises, do it in rest time between sets. With this method you can easily do 30-40 pull ups per day. I have a bar at home, so i do pull ups every second day like this and i can easily do 100 reps per day without even being really fatigued. Point is, do as many per week as you can, but always in a strict form, feeling your lats, and always stay below your max rep count per set. Once you reach your max rep count in a set, the next sets will be needlessly harder thus you lose form, and can't pile up many quality pull ups.
Third: it takes time, it took me years to learn the technique, master it, and reach the state where i am now.
So i basically did what this gentleman says, and i can confirm it works.
This sounds like the 'grease the groove' method. I did this for awhile and strangely after a month my max set actually went down by one. Not only that but I found doing pull ups everyday even with the low reps started making my body feel like crap after a week or two. For me at least giving myself a day or 2 rest between sessions has always produced better results, but more importantly leaves my body feeling better and stronger which I feel is why I exercise in the first place. I don't see the point of exercising if it leaves you constantly feeling like crap. You should be gaining energy and feeling strong from work outs, not feeling like you're in a constant state of recovery. I'm not knocking your routine. But for me rest days are as if not more important than the work out days.
@@Derek_1111 he did say he did pull ups every second day
@@Derek_1111 If you got "weaker" by doing GTG, then you were doing it wrong. You're supposed to work as frequently as possible, as heavy as possible, while being AS FRESH as possible...most likely you were overdoing it. I actually got pretty good results whenever I did GTG pull-ups (stopped because of an injury at work, but I am almost healed).
I will start again in January.
Thank you. I've been scouring youtube looking for a good pull-up program. This is by far the best program.
Thank you!
Just starting out and find your channel absolutely fantastic. The explanation and technique for beginners are perfect. You have become my number 1 traing partner and coach. Thank you. by the way I'm 57
bro, you deserve more suscriptors. Your calm when explaining and how clear is is perfect. Greetings from Cuba
i love this stuff - i'm in my 30's and i still learn new things every week. thank you for new ideas.
Thank you! 🙏
@@coacheugeneteo Same, def putting this in my routine cant wait to try it out!
eccentric reps are magic. I always recommend doing negatives instead of the easier version of training like pullups or pushups.
Yes!
Definitely one of the bests pull-up guides on youtube, reall good info!
Just started watching and I have to say your content is amazing!!
I had a goal of doing 50 pull ups in 5 sets, for no specific reason other than it's just a nice round number.
After one year of trying I was stuck on 5x7. On a good day I could do 8 8 7 7 7, on a bad day it was 7 7 7 6 5.
I tried many tricks and finally found one that really worked, not just for me but for anybody who's tried it.
First rule, never go to failure on any set. Rule two, rest a bit longer between sets, it's different for every person, pull ups are heavy full body workouts and should be treated as such, meaning you'd need enough rest time to recover. This also goes for number of workouts, I don't do weekly programs, because 7 is an odd number. It works much better if the rest days are equal. 3 days rest in between works best for me, I'm 58, 200lbs, younger people can rest 2 days, for example.
And finally the trick: On each workout do this, starting with one or two reps short of what you can do, or one rep if that's all you can do. Take your rest days in between.
5 5 5 5 5
6 5 5 5 5
6 6 5 5 5
6 6 6 5 5
6 6 6 6 5
6 6 6 6 6
7 6 6 6 6
7 7 6 6 6
....
That's the pattern. It takes a while but it works better than any other method. I can do 5x10 easily now the very last two reps are close to failure but never an actual failure. Now I'm working on shortening the rest period between the sets, very little by little. I went from 5 minute rest to 3 now. Again, the rest time depends on your age and metabolism, there is no timing that works for everybody. And never forget to eat healthy, I go backwards if I eat only one junk food meal, or miss one. The same with sleep, don't miss a single hour.
Hope this helps somebody. Don't waste much time and energy on other exercises mimicking a pull up. Doing pull ups with correct form is all you need.
Keep pulling up, it's the best natural exercise ever, no risk of injury and a true measure of strength.
After months of frustration I finally got my first pull up. Now I'm pretty much stuck on 3-4 maximum. So by your method I should start doing 1 1 1 1 1
2 1 1 1 1 and so on? It seems like a really low volume.. maybe I should try doing it everyday?
Thanks for taking your time to write down your experience with this btw, much appreciated!
Thanks for sharing
I dont understand the rest days. Can you explain better please?
Awesome!
I wish I found your channel a lot sooner. The way you explain everything is a lot easier to comprehend and I’m going to take all this info in before I go to the gym next time ✊🏽
Hello Yo, i hope you find this interesting: I just farted and now all the air around me stinks very bad.
Best guide I've seen breaking progression down to a base level love your work man😁
This is a great video, for me, as I am almost 56, trying to get back to pullups. I did a few other programs in the last six months. Now I will try this.
Great video! I would also add that, adding weight is also a great way to break plateaus for more intermediate/advanced
This guy is like a sophisticated asian tarzan.
i tought the same
i was wondering wat he reminded me of and this was it
You just described exactly what he looks like
Are you saying Tarzans aren't sophisticated.
a 4 ft tall one
Listening to you, Eugene calms me down.
This 100% is working for me!! I’m currently at 10 sets of 5 and I’m on the journey of mastering the pull up 🙏🏾
When Herman Li gives up guitar and starts hitting gym.
Only reason i clicked was because I thought it was him.
I thought the exact same thing! 😂
Lmao
The DragonForce guy? Lol
@@1ma4ighter yes!
Currently: 23
Goal: 30
Your video is a very useful inspired learning material!
O shit.. we have the save last name
This makes so much sense! Thank u! Ive been going about it the wrong way and i cant wait to try this method. Ive been doing 40 pullups but maxing out as many as i can every set n i noticed my form gets weak towards the end. I had a feeling there was a better approach
Can't wait to try it! Shared it.
This guy is endlessly confident... this is demonstrated by the maroon 90's scrunchy on his right wrist... and i respect him for it
Currently: 0
Goal: 1
yeah yeah I know... the life is sad....
If you can't do at least 5 reps of one particular exercise, try decreasing the difficulty by doing an easier version of that exericse.
You should be able to do a particular muscle movement often enough to engage the muscles rather than doing the fraction of a movement or doing them dirty.
For instance, you could do pull-ups with a resistance band.
Not sad at all. Doing negatives is a normal part of progression
its not sad at all. i find it inspiring!
better than
Currently:0
Goal:0
It's a start go for it
work on lat pulls, t-bar rows or seated rows and other exercises that work your lats and upper back. if you are carrying a lot of weight you'll want to do plenty of cardio to bring your body weight down since obviously the heavier you are the harder the pull up will be. and try negatives. you'll be doing several pull-ups in no time.
Awesome advice! I'm going to change my routine immediately
Great video man. I’m going to do this
Current ability: 0
Goal: 0.5
easy bro dont wanna pop an eye vessel
@@pickels2388 😆😆😆😆😆
heyy, a progress is a progress, right?😆
Doing negatives helps a lot
fair and realistic
Hi Eugene, my age is early 40's now, just start watching your video, currently beginner level, starting to hit the gym again after years of marriage, currently only 2 reps(full form). Hopefully I can increase after this.
i really love your approch! i agree with you about putting at the first place the correctness of the execution instead of the number of reps that sometimes could be just a number and not a way to improve your skills in long term
Thanks for the plan and guidance, simple and reasonable.
Tip: alternating ‘active’ and ‘passive’ hanging is a great way to build a foundation at the bottom of your pull-up and helps to increase your grip strength. (Good for shoulder health too)
For the advanced: notice how Eugene keeps his feet out front during all of these movements. Crossing your legs with bent knees underneath you isn’t conducive for long term pull up gains IMO. Also Eugene used three different grip orientations in this video, don’t specialize in prone pull ups only.
Currently crushing 5X5’s, thanks for the video.
I'm a straight guy, but I'm only here to look at his hair.
was thinking the same
hmm not so straight lol
🤔🕉
Yep you gay. Especially because you wanted the world to know how you think. Dont worry, some punk will contact you..smg
start pullups
Thanks Eugene; great tips!
This is very helpful Eugene, Thank you!!!
Today I completed 60 pull-ups and 3,000 skips on jump rope. 100 skip then 2 pull-ups (alternating straight bar pull-ups, chin-ups and ring pull-ups)
30× sets with minimal rest throughout. Slow reps, no swinging, no momentum. Clean. Today was awesome. Hope everyone had a good workout too
I just got a pull up bar! You're the best🌻
Have fun! ☺️☺️
It's quite good plan. Imma try it. Thanks a lot Teo
Thanks for the tips!
Great vid man, really appreciate it! What would you recommend for those of us who can do 15+ BW pull-ups and would like to start transitioning to weighted pull-ups? I can do a couple of pull ups with 25 kg added to me, would you recommend following the same scheme building up to about 10x3 and then adding weight and going back down to something like 6x3 and so on? Or how would you program this?
Reminds me of Timbah Wolf, would love to see you guys go at it on a pull up challenge!
we already have! Check my Instagram highlight from Toronto
The simplest volume training I’ve ever seen. 🙏 Oddly, as a heavier rock climber(195 lbs, 89 kg), I suck at pull-ups and have been demoralized thus far. I can carry my body weight well inverted/upside down and even pull my way up climbs…putting this into training. 🤘
Excellent exploration Eugene! I'm going to try this out.
Herman Li got built man...
Hahaha
@@coacheugeneteo how much should I rest between sets?
@@kbe_ow preferable 2 mins, add more mins if you get tired very fast
Thanks for the tutorial! Out of curiosity, do you have suggestions on how much time to rest between sets?
Seriously why is it that thi infomration is never given. And when it is it's a vauge wolrd use short period.
Nice video. Thanks for the help
Thank you Eugene, I’m starting on it tomorrow morning Thanks again Peace
Currently: 10
Goal: 20
@Ordinary Guy Why? Care to elaborate?
@@terrorbilly1 bull shit
Thank you. I started at 5 max and went into 6x2 reps. After about 4 months I am doing 6x4 reps and they feel good.
How much rest between sets?
@@priscillabahaw5673 it varies, but mostly I rest from 3-7 minutes between sets. In that time I often do some stretching.
@@priscillabahaw5673 where are you in your fitness journey?
@@chrisanjos 1 year 8 months into training . Started with 0 pull ups august 2020 and can do 2.5 - 3 depending on the day / how well rested I am . When I gain weight it’s harder so right now I am 10 pounds heavier from my starting point. So back to assisted pull ups. The weight gain was mostly fat due to binging but I am sure I gain some a tiny muscle over the period as a female
@@priscillabahaw5673 that’s real progress! And I do feel that one’s weight change can be really noticed with a pull-up. Are you mixing other exercises in your workouts?
Good information, thank you!!!
Thank you so much for this!
Thanks for the video and the clear concepts about this training. I think I can do 6 sets of two reps. How many time I should rest between sets? Thank you again.
How much time between sets? Do you decrease the time between sets in addition to increasing the number of sets/reps?
This is very very intelligent my man thank you! I’ve been wondering why despite my back workout gains I still can’t do many pull-ups total I’d do is 20 throughout the exercise and that’s it for about over a year now. I’ll try this method tomorrow 💪 thanks brotha
fantastic video. thank you.
Hi Eugene, I love your guidance, much appreciated! Could you tell me, please, how much rest do you suggest between each set of pull-ups?
This is like i've always done. GUYS, please try the 9'er. Start clock from zero. Example; You can do 12 rep max. But you only do 6 each set, so when clock hits 2min you do 6 more, 4min you do 6 more. And when the clock hits "16min mark", it is your set number nine. Now you did 6x9. When you can do 9x9 your a beast :) enjoy!
As somebody who can't do one pull up, I found your advice at the end to be quite helpful. Thanks!
Love all your vídeos always💖🙏🏻
I put a pull-up bar in the doorway between my bedroom and bathroom. Each time I went into my bathroom I did as many pull-ups as I could. I started with only being able to do one. Fast forward two months later, now I can do 5 consecutive. My goal is to do 10 by years end.
Nice work dude, how many are you able to do consecutive now?
@@adamandersson3635 Oh well, I stopped doing them! I tried the other day and back down to 3. I am planning on starting again tomorrow and hoping to get to 10 this summer
Dude, i would do pull ups after bathroom. no point straining when no. 2 is looming..
I’ve been stuck at like 10-11 reps what seems like forever. And was totally doing the max then subsequent sets as you described. I’d like to get to at least 15 so going to try the 3x6 to start to augment my TRX and cycling workouts. Open to your suggestions and thank you!
great advise! thanks Uncle Eugene!
Thanks eugene 🙏. This is GOLD.
Thank you! 🙏
The year is 2020, hairbands and pullups go together
After a break of a looonngg time, i decided to do 3x6 sets of negative movement only pull ups ... my entire back is sore for 3 days lolol
Nice haha
if it's sore for 3 days, you can safely say that you trained more than your body can recover, like protein synthesis for muscle repair works for 36 hours, this is if you are not juicing
Man that’s exactly what i do I do always Max reps + negativ to get to 6
Very helpful thanks 😊
Thank you, that was very informative, and concise,
Two questions-
1. Rest between sets, 3 to 5 mins?
2. Should I also incorporate chin ups simultaneously into this program
I can give an answer to rest times, from what I have read, for strength 2-5mins between sets or for hypertrophy (muscle building) 60-90 seconds......so I would conclude that 2-5 mins is best for pull-up progression as it’s strength that needs to be built if you are looking to increase your rep range, these times seem to be standard when you look at strength training vids vs body building vids, I personally rest 3 mins and that seems good for me to complete the all sets with good form, but at the start I found I would need to rest a little longer for the last two sets but now 3 mins between all sets
@@Stu81 if you care just care about strength your will rest for as long as you need to rest for you to perform your best. That usually takes more than 5 minutes. If you go ape shit it could take more than 10 minutes of rest.
If you want a pump you want to rest as little as possible, so that you keep the blood in the muscle.
If you want to create microtears you want to rest for as long as you need to rest for you to be able to do get enough negative time under tension to create said microtears.
Instead of giving people a useless number, explain the goal so they can figure it out themselves, cuz we're all different.
@@iwantlee9510 we are talking pull up progression for beginners not strong man training, you think doing two pull ups requires more then 5 mins rest between sets?......I was just giving the dude a basic guide line seeming as no one had given him a reply, and I stand by the advice given as it’s what works for me, if your experience is different then give him your advice, I’m not asking for any help here
@@iwantlee9510 and what part of my comment makes you think I need a lesson about hypertrophy?
I recently was able to do a total of 4-5 on my first try.
Goal: as many as possible.
Work with it! You'll get more
I was actually thinking of doing something like this once I start working out again. Good to know that a professional would recommend the same thing.
Thank you, great tutorial