Serendipity! I've just finished my first week of GTG workout pull-ups and now I stumble on your one-week old video. Greatly presented and right to the point. I'm currently 40yrs old, one year of calisthenics and at 8 max reps for pull-ups with strict form (full range of motion). Aiming for 12-15 pull-ups before attempting the muscle up - saw your vids on that topic several times and they are a fantastic source of inspiration. Much respect for your dedication to the calisthenics journey. I know the consistency and difficulties one needs to navigate in order to keep at it long term. Not as glamorous as some TH-cam channels make it look. Thanks for sharing and for inspiring me and others around the world ❤
@@funwithcalisthenicsYo man u what suggest to doble or triple my pull ups? I training 5 days a week performance style i can do 13 pull ups, but my aim is 20/30 reps
I like grease the groove for the average joe because it seems like a great way to incorporate some fitness when you can’t dedicate blocks of 30 mins to an hour at one time. People just have to be willing to accept that they will likely plateau pretty early or struggle to add on tons of reps.
Great advice. I've been practising the "little but often" exercise snack approach for years...e.g. do a few pull-ups on doorway bar (every time I go through living room into dining room) or sets of 10 Burpees.
I was enjoying the content & the good natured comments on the video (seems like a really good bunch who comment on here) but it was your message that made me think "oh yeah, I can subscribe" 😂. So I did. Thanks for commenting, you achieved another subscriber for this channel 👍🏻
I am amazed at your tenacity and perseverance. I do not many guys can do the number of pull ups you can do specially at your age. My question is what do you do with other exercises when you are doing grease the groove for a certain exercise say pull up?
7 reps is the magic number right now for me. I can do clean 7x7=49 reps/day, 5 times/week. 10 reps, and i'm exhausted! 7, I recover after 1-2 minutes. Did this for almost a year. Probably around 12. reps is my max. Not sure. Don't have the ego to see how far I can go with bad form. Also not feeling much progress. But If I take like 3-4 rest days. It's almost like I got weaker. Pull-ups are weird, very easy to plateau with. Seems you need to do hundreds of reps just for maintaining what you have. Muscle-ups I tryed, but impossible. The only real positive is: I gained like 10 pounds weight, but almost no fat. My forearms and back got significant more muscle. Something is working at least. Not sure what is the way forward. Even more volume gets kinda boring time wise. I was thinking maybe buying a weighted vest.
I think ankle weights or a weighted vest is the answer. Your goal is to make pull-ups feel easier. Greasing the groove doesn’t seem to add up to a 20+ rep max because you don’t go to failure and you don’t hang long enough to complete 20 good reps
@@funwithcalisthenics thnaks for your motivation. How often do i do this 12 hour training? twice a week or everyday. Today i did total of 25reps and 10 knee kicks, 4rps weighted pull ups and 90% exhausted in 2 hour-last reps was 2 with no weight.
Was kind of using the "grease the groove" without knowing it. Working from home I will step out and do a set of pullups, then go back to work and 15 minutes later do another set. After a couple of hours I was able to get a work in during the workday.
In the army, most lads I started basic with, including myself were able to do about 20-30 push ups. Being punished for every minor infraction resulted in 10-20 push ups around 8-10 times a day. Within a month i was able to do 50 push ups. This method is good but you have to be able be consistent. I just look funny at work now doing pull ups at every opportunity.
What is the speed at which you execute the eccentric and concentric phases of the pull-up? Some people say to go slow on the way down and fast on the way up, the reason being that you are going against gravity on the way up.
I just subscribed to your channel! you have a good grasp of the training methods...where do you get your info? Also, I surmise you muscle functionality is excellent judging by your physique...not muscle-bound and not obviously strong.
i do the opposite i do a little warmup and try to do max in only one set, because I know it is only one set I will maximize my effort, every day I switch the type of pull I do, first day regular pull ups, next day chin-up the day after that neutral pull ups and so on., It has been only a week and I feel It is working , the idea is if you know there is no more sets, just one and you are fresh you will give it all you have and brain will signal to body after that set you make your endurance better next time.
To do a pull-up if you can't do one by starting with a negative, jump up to the bar so your chin is above it, then slowly and controlled lower yourself down to a full hang, focusing on engaging your back muscles throughout the descent; essentially, you're only doing the lowering part of the pull-up, which helps build the strength needed to eventually perform a full pull-up.
Key points to remember: Get into position: Jump up to grab the bar with a slightly wider than shoulder-width grip, ensuring your chin is above the bar.
Controlled descent: Slowly lower yourself down, taking several seconds to reach a full hang.
Engage your back muscles: Focus on contracting your lats throughout the downward movement to maximize muscle activation.
Maintain proper form: Keep your body straight, core tight, and avoid swinging.
Progression: Start with shorter negatives: When you first begin, aim for a few seconds of controlled lowering before fully hanging.
Increase duration: Gradually increase the time you spend lowering yourself as you get stronger.
Add assisted pull-ups: Once comfortable with negatives, consider using a resistance band or a spotter to help you perform full pull-ups.
But if you can do 10 pullups max, you'll most likely do less throughout the day anyway. So do you mean 50-70% of 10 later on or 50-70% of how many pullups you think you can do later on? Also, I start having some pain where my inner arms and upper arms meet (opposite side of elbow). Not sure if you ever dealt with that as well or if it's still an issue.
Serendipity! I've just finished my first week of GTG workout pull-ups and now I stumble on your one-week old video. Greatly presented and right to the point. I'm currently 40yrs old, one year of calisthenics and at 8 max reps for pull-ups with strict form (full range of motion). Aiming for 12-15 pull-ups before attempting the muscle up - saw your vids on that topic several times and they are a fantastic source of inspiration. Much respect for your dedication to the calisthenics journey. I know the consistency and difficulties one needs to navigate in order to keep at it long term. Not as glamorous as some TH-cam channels make it look. Thanks for sharing and for inspiring me and others around the world ❤
Step 1: Install 1 - 42 pull up bars around your house
That certainly will help 😂
LOL
@@funwithcalisthenicsWhere did you purchase the indoor pull up bars?
@@funwithcalisthenicsYo man u what suggest to doble or triple my pull ups? I training 5 days a week performance style i can do 13 pull ups, but my aim is 20/30 reps
You are such a cool guy! I always enjoy watching your videos!
I boosted my push-up numbers by about 25% in 2 weeks
Can’t wait to try it out!!!
I like grease the groove for the average joe because it seems like a great way to incorporate some fitness when you can’t dedicate blocks of 30 mins to an hour at one time. People just have to be willing to accept that they will likely plateau pretty early or struggle to add on tons of reps.
Interesting i should try this method
Great advice. I've been practising the "little but often" exercise snack approach for years...e.g. do a few pull-ups on doorway bar (every time I go through living room into dining room) or sets of 10 Burpees.
That's a great way to do it.
Awesome video. Earned a subscriber
Thank you!
I was enjoying the content & the good natured comments on the video (seems like a really good bunch who comment on here) but it was your message that made me think "oh yeah, I can subscribe" 😂. So I did. Thanks for commenting, you achieved another subscriber for this channel 👍🏻
@healthymindhealthybody9324 thank you so much, hope you continue to enjoy the channel.
설명 좋습니다👍👍
머슬업 훈련의 기초 동작을 설명해 주신거죠?
항상 응원합니다🙏🙏
Thanks so much for your lovely comment and support.
I am amazed at your tenacity and perseverance. I do not many guys can do the number of pull ups you can do specially at your age.
My question is what do you do with other exercises when you are doing grease the groove for a certain exercise say pull up?
7 reps is the magic number right now for me. I can do clean 7x7=49 reps/day, 5 times/week. 10 reps, and i'm exhausted! 7, I recover after 1-2 minutes. Did this for almost a year. Probably around 12. reps is my max. Not sure. Don't have the ego to see how far I can go with bad form. Also not feeling much progress. But If I take like 3-4 rest days. It's almost like I got weaker. Pull-ups are weird, very easy to plateau with. Seems you need to do hundreds of reps just for maintaining what you have. Muscle-ups I tryed, but impossible. The only real positive is: I gained like 10 pounds weight, but almost no fat. My forearms and back got significant more muscle. Something is working at least. Not sure what is the way forward. Even more volume gets kinda boring time wise. I was thinking maybe buying a weighted vest.
Same here, i exactly understand what you mean. The first reps are sooooo hard to do, day after day.
I think ankle weights or a weighted vest is the answer. Your goal is to make pull-ups feel easier. Greasing the groove doesn’t seem to add up to a 20+ rep max because you don’t go to failure and you don’t hang long enough to complete 20 good reps
I do 5 reps/13 max so how many hours rest before i can do another set of 5 in 12 hours time?
I’d give it an hour. Every hour for 10 hours. Would be a good goal, so 50 a day.
Just increase slowly..
done, i will start tomorrow....10sets
Go for it. If it’s too much, at least you know, and you can modify it for the following day.
@@funwithcalisthenics thnaks for your motivation. How often do i do this 12 hour training? twice a week or everyday. Today i did total of 25reps and 10 knee kicks, 4rps weighted pull ups and 90% exhausted in 2 hour-last reps was 2 with no weight.
Was kind of using the "grease the groove" without knowing it. Working from home I will step out and do a set of pullups, then go back to work and 15 minutes later do another set. After a couple of hours I was able to get a work in during the workday.
That’s exactly right, you’ve been doing that program. It’s great to get exercise while working from home. Better than sitting at a desk all day!
Enjoyed the talk! Out of interest what do you do for your cardio? Your calisthenic strength is clearly now exceptional.
Paddle boarding, and walking the dog.
In the army, most lads I started basic with, including myself were able to do about 20-30 push ups. Being punished for every minor infraction resulted in 10-20 push ups around 8-10 times a day. Within a month i was able to do 50 push ups. This method is good but you have to be able be consistent.
I just look funny at work now doing pull ups at every opportunity.
"Hi Anthony, I'm trying to decide between the Armstrong and Grease the Groove programs. Which one would you recommend? Thanks a lot."
When I started, it was with grease the groove. It’s also less structured so was better for me with my life and work. So it was my choice.
If you are unaware of Basebars or Symonster Simon Ata, you should look these names up.
What is the speed at which you execute the eccentric and concentric phases of the pull-up? Some people say to go slow on the way down and fast on the way up, the reason being that you are going against gravity on the way up.
I just subscribed to your channel! you have a good grasp of the training methods...where do you get your info? Also, I surmise you muscle functionality is excellent judging by your physique...not muscle-bound and not obviously strong.
Top banana!
If you rent a room i move back to uk
lol, we could be house mates.
Which method in your opinion is more effective? Grease the groove or weighted pull-ups?
What if can't do a single pull up? Should I start with negatives?
@@rube3k969 yes, good plan.
Should I start with just 1 rep?
@rube3k969 yes if that’s all you can do. But repeat it as often as possible.
If you don’t mind me asking , what is your height and weight ? Thank you for your videos
80kg and 5 foot 7 tall.
@@funwithcalisthenics thank you !
i do the opposite i do a little warmup and try to do max in only one set, because I know it is only one set I will maximize my effort, every day I switch the type of pull I do, first day regular pull ups, next day chin-up the day after that neutral pull ups and so on., It has been only a week and I feel It is working , the idea is if you know there is no more sets, just one and you are fresh you will give it all you have and brain will signal to body after that set you make your endurance better next time.
What kind if warmups do u do? Do u have a rest day?
@@trailcamuk 2-3 pull-ups before the big set, because it is only one set, I don't feel I need a rest day
That’s a great way to do it. I can see the benefits.
What is the make of the first pull up bar? Do you recommend that one? Thanks
What if you can only do one pull up?
That’s all I can do right now. 🥺
Just do one pull-up as many times as you can.
Hi, I m 50, and i can't do pull up, i want do that , how i start exercise
To do a pull-up if you can't do one by starting with a negative, jump up to the bar so your chin is above it, then slowly and controlled lower yourself down to a full hang, focusing on engaging your back muscles throughout the descent; essentially, you're only doing the lowering part of the pull-up, which helps build the strength needed to eventually perform a full pull-up.
Key points to remember:
Get into position: Jump up to grab the bar with a slightly wider than shoulder-width grip, ensuring your chin is above the bar.
Controlled descent: Slowly lower yourself down, taking several seconds to reach a full hang.
Engage your back muscles: Focus on contracting your lats throughout the downward movement to maximize muscle activation.
Maintain proper form: Keep your body straight, core tight, and avoid swinging.
Progression:
Start with shorter negatives:
When you first begin, aim for a few seconds of controlled lowering before fully hanging.
Increase duration:
Gradually increase the time you spend lowering yourself as you get stronger.
Add assisted pull-ups:
Once comfortable with negatives, consider using a resistance band or a spotter to help you perform full pull-ups.
How many days should I use the "Grease The Groove" method, 3 days a week, 5 days a week, or every day no days off?
I would go for 5 days a week if you can manager it.
But if you can do 10 pullups max, you'll most likely do less throughout the day anyway. So do you mean 50-70% of 10 later on or 50-70% of how many pullups you think you can do later on? Also, I start having some pain where my inner arms and upper arms meet (opposite side of elbow). Not sure if you ever dealt with that as well or if it's still an issue.
On the first day, do your max (say 10). Starting on the second day, start doing 4 or 5 sets of 7 throughout the day. Continue on day 3 on.
I just do it all within an hour and a half. Then, I'm done and into other things.
Good plan!
@@funwithcalisthenics You are looking good. Keep up the work 💪
A journal is very important=your wife must think you're crazy
She does. Ha ho.
0:17
I don't trust that pull up bar😂
Mine has screws in the frame and bar hung on them as back up
It’s really safe.. no worries.