Index for this Video 00:00 - Preface 01:04 - Introduction: Problems, Pains, and Limitations to Your Pull-Up Game - Preview of Routine - Tendonitis - Weak Bicep/External Rotation/Tissue Restriction - 02:44 - Diet and Dental Advice - Shoulder Pain (Bicep Tendon Problem or Loss of Joint Centralization) - Shoulder Position (Rolling Forward) - Grip Pain - Swinging (Midline Stability Issue/Core Weakness) - Endurance Issues (Limited to a Number) Warm-Ups and Hacks: 05:41 - Grip Orientation Pain - Pronation Problem: Hang with Pronated Grip, Minus 20% of Load Using Feet for 2min - Supination Problem: Hang with Alternate Grip, Squaring Shoulders, 2min each. Eventually move to Double Supinated Grip, Minus 20% of Load Using Feet for 2min 07:04 - Grip Weakness: Principle of Radiation - Shoulder Width Apart, Squeeze and Hang, Full Weight - Variation: Use Ring to Hang at an Angle 07:48 - Bicep Pain/Bicep Weakness - Resistance Training: Tempo-Controlled Hammer Curl, Range of Motion to Touch Shoulder - Hold Band Behind Small of Back (Away and Up) - 2 Min 09:41 - Rounding Shoulders - Prone Floor Sweep (Alternating Hands) - Chest Stretch, Pushing Shoulders Back - 10:25 - How to Identify When You’re Having a Stroke 10:30 - Restricted Range of Motion - Longhead Tricep Stretch Using Dumbbell 11:08 - Midline Stability, Swinging - Raised Plank - Side Raises - Leg Raises 11:47 - Pull-Up Routine 4, 6, 10 Method Phase 1: Day 1 - 4EMOM, 1 Rep Day 2 - 6EMOM, 1 Rep Day 3 - 10EMOM, 1 Rep Phase 2: Day 1 - 4EMOM, 2 Rep (8 Total) Day 2 - 6EMOM, 2 Rep (12 Total) Day 3 - 10EMOM, 2 Rep (20 Total) Phase 3: Day 1 - 4EMOM, 3 Rep (12 Total) Day 2 - 6EMOM, 3 Rep (18 Total) Day 3 - 10EMOM, 3 Rep (30 Total) 13:14 - Pull-Up Routine 2 (After Graduating 4, 6, 10 Phase 3) 10, 12, 14 Method Phase 1: Day 1 - 10EMOM, 1 Rep Day 2 - 12EMOM, 1 Rep Day 3 - 14EMOM, 1 Rep Phase 2: Day 1 - 10EMOM, 2 Rep (20 Total) Day 2 - 12EMOM, 2 Rep (24 Total) Day 3 - 14EMOM, 2 Rep (28 Total) Phase 3: Day 1 - 10EMOM, 3 Rep (30 Total) Day 2 - 12EMOM, 3 Rep (36 Total) Day 3 - 14EMOM, 3 Rep (42 Total) 14:10 - Summary and Outro (Midline Routine Announcement)
@@timothyfreeman97 every minute on the minute. Do x reps, rest a minute, then do x reps again. So 4EMOM, 1 Rep = 1 rep every minute, four sets / four minutes.
@@dg2973 if you’re doing 14EMOM, 3 reps easily, you can consider adding weights to make the pull ups more difficult. I’m not an expert and he doesn’t cover anything after this so take this advice with a grain. If your pull up game is amazing though maybe consider becoming a rock climber lol
Also worth noting that you always cycle the phases until you can complete day 3. Don't expect to do all that in a linear fashion, it will take some time. Test your max reps every couple weeks.
Progressive pull-up training works. I couldn't do do a single pull-up a year ago. Now, I can do sets of 20 and 15 comfortably, with 25 minute workouts doing 180+ pull-ups . My trainer, Glenn Chestman, had me do all of the things this guy says in preparation (forearms, biceps, joint strengthening, core strength, etc.) before he allowed me to attempt even one of them. Everything this dude is saying is true, but you gotta invest in the process slowly. Muscle endurance takes consistency and time. I'm only beginning. Oh yeah, I'm 50 years old, forgot to leave that part in there, not that it matters.
That’s awesome - I’m 51. I can do one pull-up and I’m doing his routine. The second phase of 2 pull ups every minute is where I fail at the second and have to use a band. Question: do I stay at this second phase of (2 pull-ups) until I can do all sets of two pull-ups unassisted? Once I can do that is when I can move to the next phase of 3 pull ups?
@@ccaldwellre This is late and I'm no expert, but from what I've understood goin until failure and then lessening the difficulty and continuing is good. So if you can do 2 pull ups every minute for 4 minutes, but not 6. Then you do 2 every minute until you can only do one, then do the rest of the minutes with just 1
@@ccaldwellre keep using your phase until you can complete all the reps without assitance/cheating or longer rest.. for example this week u did 10 perfect pull ups, move to phase 2 and u start by doing on monday 4x2 emom instead of 4x1... next week monday 4x2 wednesday 6x2... next week M 4x2 W 6x2 F 10x 2 if u cant complete 10x2 do 6x2 + 4x1 going to failure in this type of training its not the best thing bcs it creates a lot of fatigue u should go to failure only on your last set.
Good job my man. I myself started with 42, perfect age for change. right? RIIIIGHT? :) :) I should look into this then, trying to ramp up my reps, six to nine seems to be my limit I can't beat.
49 yrs old here, used to do plenty of pullups in the Navy. Pullups, chinups, narrow grip, wide grip, etc. But that was years ago. Finally getting back into shape now, coudln’t do a pull up a month ago, now can do 3 pullups at the the beginning and 3 chinups at the end of my calesthenics workout. This video will help me address issues I thought you could solve by just “doing more pullups.” Too bad the military doesn’t get this in depth when it comes to solving these kinds of problems.
I just turned 56 & have let myself go to nothing. Couldn’t even hold & lower slowly & now it’s my 3 workout after getting a pull up rack & following this & now I can 👍. I have hope!
Go get it James, I'm 54 and I use to be able to do two finger pull-ups. Now I can barely do three normal ones. Of course I'm 245 lbs now instead of the 160lbs from my teenage years. I'm going to start this program too. Thanks Trevor, you rock
turned 19, Cant even do 1 pullup yet, this is by far the most helpful video i found because you outline WHY and all the possible problems preventing you from doing a single pullup. thank you so much
I found this video accidentally but kept watching. It’s actually the first and so far the only video about pull-up limitations that got it right! Awesome job and awesome presentation!
For all you keyboard warriors thinking you’re tough, this dude has put in his time, effort and passion to help 100’s and 1,000’s of people, if not more. Be respectful and appreciative instead of bashing someone. Can’t thank you enough for all your hard work Trevor!! 👊👊
No one forced him to do that? Yet what is this statement? 103 pull ups in a row and he cant even perform one single pull up in 15 minutes? Yeah, scatchy
Not that it proves the 103 pull-ups claim correct or not, but this video here shows Trevor doing plenty of pull-ups and making them look easy. th-cam.com/video/Taw2HSav6Xo/w-d-xo.html Dispels any worries that he can do any pull-ups or not, and clearly this dude knows a lot just from what he's saying. (Listen to the vocab. usage.)
The dudes on roids. I knew guys a third of his size on roids or some form of HGH. How do I know?? He’s got a big fat face. That and bloated bellies are a dead giveaway...but I’m just assuming like most couch potato warriors?
@@trainyourselffit6829 I can perform pull ups very easily too, but thats about the 10 first pull ups and then your power will go out very quickly because pull ups are demanding...... Yet clickbaiting by saying he can do 103 pull ups is total bullshit. And by seeing a few pull ups, you can never guess how his max rep is
Congrats brother! I'm still working on being able to do sets . Can do like 3 with good form but than it falls apart lol, slowly getting better week by week tho
Just came across this video for the first time, just completed my first EMOM and did 5 pull-ups EMOM for an hour. Yes, I did 300 in one hour!! I didn’t come here to brag, I came to tell everyone how amazing of a workout it is. This was BY FAR the best workout I’ve ever done for my back. It was absolutely incredible. Listen to this guy, follow his advice and you’ll get there too!! Great stuff. 💪🏻
@@truueindeedi yes, I did 5 EMOM from the start. I came across it in a video of a kid trying to beat goggins record for pull-ups in 24hrs. The pace this guy was using was 5 EMOM. I decided that same day that I was going to give that pace a shot for an hour and, to my surprise, I was able to do it. The workout I got from the EMOM style was unbelievable. That is more so what I am supporting here. EMOM as an occasional training style. I do believe, if you practice this, you’ll be hitting pull-up numbers never thought fathomable.
I'm a long distance kayaker and 90 percent is core and upperbody strength and endurance. The pullup, forearm, tricep, bicep, abs and bench vids are excellent. At 57 years old I am going for a personal distance best 40 miles under 14 hours in May 2021. I will be using your routines to help be achieve my goal. Thanks for the information.
I’m 55 and I can do 5 strict pull ups! My goal is 10. I started doing pull ups about 7 months ago. It’s been a slow process for me but I’ve developed some really good habits. This video gave me new things to try to get to my 10 mark.
Have severe arthritis in the glenohumeral joint, physical therapy doctors, surgeons none of these has helped as much as this thank you Trevor! All your videos are superior..
DrEllie.com. Her mouth care program is amazing. You have to use the exact products she recommends -- no substitutes. It is based on biochemistry, not mechanics. Some won't need teeth cleanings anymore. She hasn't needed on in about 35 years. Her 70+ year old gumline is the same as when she was 20. Flossing is NOT part of her program. Of course, floss can be used to unstick specific hard piece stuck in teeth, but this is usually rare. I dislike three of the products a lot, but I consider it 3 steps back to move at least 30 steps forward. I still need teeth cleanings, but I only use about 75% of the program and my plaque production is down about 75%.
I watch your videos and haven’t ever commented. I’m 57, 190 lb & lift 4 times a week ( aside from all the other good for my body activities) still out-bench my 23 year old ( 3 plates for 2-4 reps) and recently thought it’s time to do pull-ups again. So many of my body issues have been solved from watching your videos. I can’t thank you enough for the continued motivation and helping me believe I can’t still do this....I can and will.
Eric Salinas Hi Eric. light day 135x10 or 100 push ups, 225 x 10-15, 275 x 6-8, 225 incline 8-10 reps. Heavy day, 135x8, 225x10, 295x 5-7, 315x 2-4 Incline 225x8, 275x4-6, 225 to failure. Doesn’t include times when we switch to primarily incline for a couple of weeks or change up sets and reps for stagnation. I’m really not interested in going heavier at this stage, but occasionally do as my son pushes...
@@edover50 it's best to do pullups. I have bad muscle imbalances from to many pushing exercise and not enough pulling. My shoulder s have been jacked up for 10 plus years. Thanks for sharing. Stay healthy
I really like these videos, but I'm skeptical about the 103 pull-ups in a row. The world record is 105 done by someone with a much lower bodyweight. I'm not saying he didn't, but I couldn't call myself a rational, evidence based thinker if I didn't ask for video footage of this.
@@generichuman_ no its not Google it. Maybe in 2004 it was 103 but currently its 238. Granted they were allowed to hang by one hand and shake the other arm out but they weren't allowed to dismount.
@@jessehardin8500 totally different record. The one I referenced is no one handed shake outs. When someone says they can do x amount of pullups, this is what I assume they mean, not taking 34 minutes to do 238 pullups and shaking out for the majority of the time.
Wonderfully comprehensive without dumbing it down with the words. Use the words and let the audience look up any they don't understand. A really good video. Totally subscribed just on this. I'm a climber and pull ups are a common exercise that I now know is being done wrong by lots of folks.
Best video on pull up explanation 100%. Maybe if he had the white board on the screen for a 10 seconds for us to take a screen shot that would've been awesome
I did my 60-60-60 program last March. 60 pull-ups in 60 seconds on my 60th birthday. Actually, it took 64 seconds and it was the first week of COVID lockdown. I used a similar program, and it works. Now, I do 100 pull-ups every day: 50 from a 3” bar, then 50 from a finger board. It is what I do every day, regardless of my workout. Sort of like walking every day. It has helped me recover from whiplash pain that had plagued me since 2001. On Fen 3/18, I couldn’t do one pull-up. Two years later. I celebrated being 60 with my self-imposed program I’m all for pull-ups on a daily basis. Just like breathing. Thanks man. A great, informative message.
@@dg2973 i cant stand the "hanging on the bar for days" pullups... im sure i cant do them... but lets all be real.. We know what kind of set of pullups we want... straight up, nonstop reps... But yeah plenty of guys on youtube can do more than 60 in a row wihtout stopping... theres a russian guy that banged out 93 i watched last year...
This program is 6 weeks long. I got my first strict chin-up midway through the 5th week. You’ll get progress quickly with this program. I’m 31, female, 5’6” and 140lbs. He’s right, it’s guaranteed results.
Excellent!!! Addressing the root cause is the only way to move forward. I wished you had all that in a PDF to download as I have played this video so many times so far 😱
If you can watch the video in a computer, you can copy and paste what he says of you turn on the captions and copy the words into a Word file. When you get them all down, delete the time stamps Then listen to it again, stopping every so often to correct transcription errors.
Extremely helpful. Form, and hence orientation of the bones and muscles (and the leverage that this provides), is just as important to success in a pull-up (or any other strength movement) as strength of the muscles. Trevor’s video instructions solves both issues and hence greatly improves, if not GUARANTEES success. Great vid! Instructors like you are true patriots because you are helping America to stay strong, resilient and healthy. Thanks so much!
I’m loving ur channel Trev! I’ve got loads of issues/injuries at the moment. Im 44 and trained since I was 16, one BB contest at 18, now I’ve got torn knee cartilage, chronic golfers and tennis elbow and severe back soreness. I’m trying hard with all ur hacks so know il get there so thank u for all the great videos!!!! 🔥🔥
Set a goal at the beginning of the year to get to 20 consecutive pullups by the end of 2020. Ive been sitting on 15 for the last few months. Ill definitely be implementing this program. Thanks for the awesome video.
This was a quality breakdown of so many varying issues WITH solutions. I’ve experienced many of them. Gotta come back to this video in the future. Great stuff.
Brilliant, finally a tutorial that addresses bad form & rookie mistakes beyond scapula retraction & pulling to your chest not your chin. Thanks very much very useful!
Holy molly this is the best video on PULLUPS EVER! I have tried jumping pullups, Hanging, Chinups and I couldn't do a single one. My first issue was grip, I couldn't hold on to the bar and my forearms hurt. I was like okay let me try to work on my forearms. I did that and got to be able to hang for 20 secs. Then 30 etc. The next issue was I couldn't get up or pull myself up, which is where I'm stuck. I've tried working on my back 9 million ways to Sunday and my biceps as well. I have gotten stronger but I still couldn't do a damn pull-up it didn't matter if I weighed 170 lbs or 190 lbs. Now I know it's an AB issue since I never really worked on my abs ever because I was under the impression that compound exercises worked the abs enough. I am going to work on my abs and it should in theory help with my other lifts and I should be able to do a pullup! I will report back with the results when I get to it. Sorry for the essay people And much love to Trevor!
This is absolute gold, love the detailed breakdown on how to address specific issues! Thank you very much for this video, I'm absolutely re-starting with this routine for my back as well as incorporating the recommended exercises to address any short comings!
Same! I’m 14 years old and can do 18 pulllups (here’s the video of me: th-cam.com/users/shortsg_DBN9YxAvo?feature=share) and I’m gonna try this video to get to around 30 reps eventually 😊
2 years later and this is still one of the best explanations for pull ups with shoulder issues (in my case) Thank you! Likeability is very high on my rating scoreboard, too. Not like some of the other dudes out there cursing half the time. Not impressed with that one bit! God bless you brother.
Great program! I’m 68 years old. Have been doing pull ups most of my adult life. About 20 years ago, I could do 15 in a row. Over time I got fat and lost strength. Could do 3 in a row six months ago. Lost weight and kept doing pull ups and felt like I maxed out at 8 in a row. Have used this method for around a month, doing one every minute up to ten minutes, then 2, then 3 every minute for ten minutes. Yesterday I did 12 and 3/4 pull ups. I won’t try to force the last one. I once got a hernia doing that, which required surgery. This morning, I did 3 every minute for 11 minutes. Hoping to get to 3/ minute x 14 sets soon. Hope to be at 16 to 20 in a row at that point. Will check back in a month.
@@fabrizziogonzales817 hi man, you’re in amazing shape. Great video! When I was 17, I was in pretty good shape. Could run a mile under 6 minutes and do 5 sets of 100 pushups per day and played a ton of basketball. As I got older, exercise became less of a priority and I got fat and lazy. Trying to get back in shape and having some success. Still plenty of room for improvement. My mom is 93 and has declined significantly in the last year, which is just a part aging. My plan is to exercise for the rest of my life. I guess my my advice is don’t get injured and burnout. Push yourself enough to challenge yourself, but not so much to get discouraged. Best wishes.
So, I maxed out around 12. Pulled a muscle and layed off for a month. Could only do 4 this morning and reinjured my back. Will try to ease back into pullups.
2 ปีที่แล้ว +5
Thanks for the video. I'm doing currently sets of 3 for 4, 6, and 10 minutes. I will rest next weeks by doing few trips and will graduate to 10, 12, and 16, one rep. I'm feeling much stronger! I was stuck at 2 reps!
So true.. it's like if u wanna quit smoking.. are u gonna take the advise from someone with a cigarette hanging out of their mouth? Or take advise from an ex smoker? Kinda dumbs it down lol
I'm one minute into this video and I'm ready to call bullshit. Did he say "103" pullups?? Uh huh. My personal record in the Marine Corps was 31 dead-hang chinups at a bodyweight of 197lbs. Start from a dead-hang (no bend in the elbows), pull up to where your chin is over the bar, lower to the starting position, and repeat. Excessive jerking and momentum is not allowed. I'm going to watch the rest of the video, but I bet Steroid Steve is talking about "kipping" which does take some strength, but relies more on coordination and rhythm.
Thank you so much for all your help. I’m working on my PT/OT after heart attack, stent, PE, and 2strokes. Although I was out of shape, I was extremely active and strong. In 2years I am skin and bones, but at least I’m able to walk again (much work), but my body is trashed. Can’t even do 3 push-ups. Your videos help me understand the body mechanics better, helping me analyze what I am doing wrong so I can correct myself. Thank You. Did I mention I’m an R.N. with a specialty in Strokes/neuro for 20+ years.
Honestly, I think I have most of the issues. I’ve made progress with pull ups but I’ve gotten stuck around 3-4 total. My goal for 2021 is to use this video to improve those issues. This is a great routine. Thank you ! Subscribed !
Thanks for this!! I can not do pullups and this program gives me hope that next year I'll be able to do 10+ pullups consecutively. thanks for giving me one of my fitness goals for 2021!
Best yet…I’m 65 retired military and have pretty beat up shoulders and have every pain you’ve talked about. Spent a lot of money training and VA spent with PT. Now I’m going to try your way. Thank Trev…Snowman
Didn’t think I’d make it watching through all of this but your energy and clarity was engaging. Can definitely see how your preliminary exercises when done for the duration that you recommend would help strengthen a weaker complimentary movement or area. Great vid. Will now like & subscribe (and glad you didn’t see that). 👍🏽
trev you are a legend mate thank you for being an inspiration and for all the knowledge still waiting for a course to learn how to do what you do id love to get involved on that and bring that knowledge to my fellow soldiers in the british army
If I come across some mmore money, wherever this guy lives Im moving for least 90 days every couple years to get in my best shape ... super advanced level content to help break through plateaus
Started the pull up routine yesterday, I’ll update this comment with my progress. At the moment I am able to do 6-7 strict pull ups. I’m 193cm and wheigh 87kg. (6’4 and 191 lbs. Yes I googled that for you.) A month later: I’ve been doin it roughly every third day. Now I do 3 reps for 14 minutes. Next step is 4 reps. I like this way of doing pull-ups because I can focus on each and every rep rather than trying to do as many as I can with lacking form. ”I don’t care about dis, did your total go up or wat?” Yes, yes it did. My new pb is 12 reps with strict form, chin above bar. For a month of work that is huge! Been stuck for ages so this is something I really recommend.
If you are willing, do an experiment, add organic grass fed/finished liver from pastured cows to your diet and see if you notice a more rapid progression due to increased Mg-ATP production. Bio-copper is critical for Mg-ATP production, and muscles are powered by Mg-ATP. Adding magnesium malate or magnesium glycinate is an easy upgrade since ATP requires magnesium to function. A third big improvement is to stop ingesting iron filing fortified "foods" that drive oxidative stress and inflammation. I bet you see noticeable improvements to you rate of progression and muscle development. Healthy muscle is, after all, just a physical expression of your body's ability to produce Mg-ATP. Unhealthy muscle depletes organs of energy, and then symptoms of "disease" show up due to low cellular energy in organ tissues. Morley Robbins is the "goto" guy for this information, although, he works mostly with severely depleted people.
@@wellnesspathforme6236 Thanks for the tip! My diet does not include meat so liver is a no go. Can you recommend any non-meat replacement? Also; what is iron filing fortified foods?
@@waldorfcrew Are you familiar with Westin A. Prices's work? He did lots of observational work at the beginning of the 20th Century and the healthiest people he found ate animal protein. I recommend you read his book, even if you currently have no interest eating animals at this point in time. Morley Robbins works with at least 20 vegans who are so debilitated by their nutritional choices that they are ingesting liver pills 8n an attempt to feel better. Low energy and/or pain may be in your future, and it can't hurt to know what kept our ancestors healthy over millennia, right? If you live long and prosper as is, great. No worries then. I had a type O blood type friend who went vegan except for minimal fish. After about 7 years, he was so crippled with pain he could not even sit upright in a movie theater. Within a few days of eating crappy feedlot meat and fat, his chronic inflammation went away. The Western Money Power Monopolists are nutrition blood type A-, and they are vegetarians who eat unfertilized eggs and ritual meat (rituals likely sourced from the Old Testament). They control their own soil, and they take it seriously. They believe inorganic minerals kill, and organic sun-kissed nutrients from plants (and ritual animal flesh) is the only form that is healthy. They drink distilled water using only copper tubes, and probably copper basins. If you are a type A blood type then it is more likely a vegan diet will work for your body tyoe, or so one doctor wrote about based on his observations. The main issue appears to be the body's ability to source the nutrients required to make ceruloplasmin-bound copper, which manages all oxygen and oxidant activities in the human body (most powerful anti-inflammatory, and second place isn't even on the chart), as well as manages the iron recycling program in the human body. Active retinol comes with animal fat. 12 beta-carotenes can be converted into 1 retinol, BUT an enzyme required to do this is ceruloplasmin-bound copper dependent. So, if your ceruloplasm8n-bound copper status is already compromised, you will convert less beta-carotene into retinol, and make less ceruloplasmin-bound copper. It is a classic negative spiral. Once bio-copper depletes, oxidative stress will go up, inflammation will go up, and pain and disease will follow in time. If your ceruloplasmin-bound status is fine and you eat a bunch of beta-carotene, then you are much better positioned. B12 might be an issue, though. Sure, there is synthetic B12, but that's not from nature, nor is it what nature intended. Working against nature is always swimming upstream, one way or another, IMHO. Organ meats have plenty of B12, ceruloplasmin-bound copper, retinol, and retinoic acid. Sooooo many ancestral diets prized organ meats, and some fed their muscle meats to the dogs. Even today, serious dog owners feed organ meats to their dogs. Natural, nutrient dense vegetation is great to eat, and I'm adding more all the time. I have a tip for you. I use a coffee pot to heat up water and cook my chopped vegetables in that water -- maybe for 20m. I then can pull the veggies out and eat them alone and drink the water later, or I can eat it all together as a soup after I spice it up with organic spices. The big benefit is that they cook in glass -- you aren't getting metals and coating toxins from the pots. I use distilled sun-water that has been exposed to the infrared energy of the sun. Since the water is not contaminated from the pot, I get all the nutrition that leached out into the "broth," too.
@@wellnesspathforme6236 No one's responding to you but I just found a bombshell with your posts. Most will stop believing once you mention it's been going on since the 40's and has it's roots in the global elite/freemasonry, but for me, you just hit the head of the nail! I've seen many studies on grass fed animals vs corn-fed factory animals and vegan diets. It was truly enlightening. I found out about lectins in fruit/veggie skins and nut/legumes (mainly the skins still) as well as whole grains. But my research led me the cooking process eliminates most lectins and apparently 100% in pasta, whole or not. I was still sure that all-purpose flour wasn't good for us and your post just led me on a new journey of research!
@@gregmoldovan5921 Consider this angle -- plants in nutrient dense soil (uber alkaline plants) don't attract pests, so they don't produce lectins and toxins to defend what isn't a problem. However, once the soil becomes depleted, PLAN B becomes operational, and these toxins are part of Plan B, BUT NOT AN ISSUE WITH PROPERLY GROWN FOOD IN NUTRIENT DENSE AND BALANCED SOIL WITH AN APPROPRIATE MICROBIOME. Also, ancestral diets matter -- gener expression springs from ancestral epigenetics. Blood type is possibly one of these expressions. A's do better with more plants and maybe some eggs and fish. Perhaps some organ meats, too. B's and O's tend to eventually crash and burn much more quickly. The whole food supply is compromised, so grow-your-own is really the only way to go to do a real assessment. The Money Power Families run it all. Nobody else comes close, no matter what people imagine. If they had real power, they'd obvious control the money system themselves! If they don't, then they are employees. I look at the secret societies as a way to manage the managers in society and to promote false narratives, and also as a minor league from whom the upper level human management team can be drafted.
Thanks for sharing your pull-up routine and tips. My personal best is 38 wide grip in a row. That was several years ago. Gonna try your routine and see what I can work up to.
Wow! I’ve been watching pull up videos for years and this is absolutely some of the best advice for safely improving pull up game! Thanks for the awesome info!
SO, I walked through these tests today. LO AND BEHOLD, I found weakness in most of them. Gonna work on this for few weeks and see. I think what i will find is, progress. Any time you can identify weakness and fix it, you will progress.
I am a 60 year old man who has been blessed to physical training every other day for over 40 years, I give all the glory to Jesus Christ for letting me continue to workout . This guy knows his stuff.
This week I started a pull-up routine that is devised by some Russian trainer for their military, now in the u.s. training our military elite. But I like your method much better. It suits my temperament much more than his. So starting within the next two days, I'm going to abandon the other method and go with yours. I can see very clearly how it would work perfectly for me! I probably should have used this method to increase the number of dips with perfect form that I'm working on simultaneously. Actually, when I think about it, I'm going to structure a dip routine just like your pull-up routine.
I am 68 y.o., 6'7", and 225 lbs. I did something similar to this and my first exercise each time at the gym is a warmup of 25 pullups with leg raises in just over a minute. I hope to use this training to get 50.
Alright, I can't yet do even a half pull up. I get like 2 inches of movement. 👏 Let's do this thing! My daughter can do them and I wanna show her Mom can be strong too!
I went from being unable to do any to being able to pull 3 by doing dead hangs. Jump to the top, hold on for however long you can and then slowly bring yourself down. This was by far the quickest way to progress for me. I tried doing the band method but it took way too long to progress.
His method is for amateurs if you can do 12 in a row you’re already at a pretty good level. Whatever method or methods you apply just make sure every wk by the end of week accomplish more pull ups than previous wk. don’t sacrifice technique, be consistent and this is clich but there is no short cuts, and If you can add other variables like doing them in less time doing harder variations etc go for it but the secret is consistent building on previous performance
12 is pretty darn good of course it depends on how much you weigh in your height but 12 is not bad at all! A couple of tricks I used to increase is adding resistance I would wear a backpack and add weights to it or I got a belt with a chain attachment and added weights that way as well
I had a similar problem, I was stuck at 10 for months (that I achieved by greasing the groove method). Now I changed to a kind of pyramid method: first round till max reps. 30 sec rest and go for max reps again. Repeat till you can only do 1. Then I do a couple single ones but very slowly, holding at the top for a few seconds. After a couple of weeks I finally got to 12. Looking forward to 14 now
@@anthonyurso9366 similar to the suggested in the vid, I train 3 consecutive days with 2 or 3 day rest. Day 1: regular pull ups, day 2: chin ups, day 3: wide grip pull ups
Thank you so much. Guys, that's just gold. I've been doing something quite simillar trying to improve on my own and I am already having some results. Definitely going to incorporate your teachings and experiment. Again, thanks so much!
Damn, thanks so much for your information! That actually makes so much sense, now I should have something to do when I wake up early in the morning. Hopefully the stretching helps, and I hope I will be able to complete my challenge of doing 100 pull-ups for 30 days and do it correctly enough to see results. This will help me a ton, so thank you so much for your advice, Trevor, you've earned another subscriber!
I'm 41 and did 45 pull-ups on rings today. 3 at a time, slowly. Alternating 100 skips on a weighted jump rope. ×15 sets. Started with a minute dead hang and ended with some hanging L sits. My mind body connection with my scapula and traps are really coming along. It's like gliding up instead of struggling trying to pull with my arms like I used to. Go get it y'all!
Awesome! I'm 49 and started this last week. Felt very good. Looking forward to 4 x 2 today. Also, the hanging routine have done wonders for my biceps-tendon.
@@alexwilliams5587 no, it's that it's always major click bait AND that he is selling an image that usually can't be obtained without drugs. Just doing an exercise routine isn't enough, especially at his age.
Thanks for the program. I am making my kids do it and they are all doing well and not complaining. :) I have completed 3 reps emom for 14 minutes, how should I progress from here? 4 reps, shorter breaks or more weight?
I have never seen such a thorough breakdown of the requisite component mechanics of a pullup like this before. THANK YOU so much!!! P. S. And thanks for putting " | SmashweRx" at the end of your video title and saving me the trouble (in my subject line) when emailing it to myself!
Thanks for the advice. I am able to make steady, continuous progress with this program. I have been doing EMOM pull up / push up super sets. I double the number of pull ups for the push ups. Today I achieved 14 rounds of 5 pull ups and 10 push ups Every Minute On the Minute. Hittin' it three times a week as advised in the video. Looking forward to rounds of 6/12 next week. As a retired Marine, I've done some pull ups in my time; this program has given me more consistant progress than anything else I have tried. Good stuff! Thank you!
Hi there. Wonder if you can help me. I posted this yesterday in the comments section here:- "Am I missing something here? I can do 4 legit pullups, so what number do I start at? Not 1 surely? But if that's the case, where do I go once I can do the routine with 3 pullups suggested here? Let's say you're someone who can do 10 pullups already. Do you also do this 1, 2, 3 method, or start at a higher number? I hope my questions make sense. " What is your take on where I go when I can do the 3x 10, 12, 14? Regards from an ex-Royal Air Force
@@andyjsmallwood Once you can do the 4 / 6 / 10 EMOM for 3 reps, the video suggests going to a 10 minute EMOM with one rep say on Monday, then a 12 minute EMOM with one rep on Wednesday, and then a 14 minute EMOM with one rep on Friday. When you can complete all 14 rounds you go to 2 reps in the same pattern. I started this routine with 3 reps in the 10 / 12 / 14 format. Once i did that, I went to 10 rounds (EMOM) for 4 reps. I wasn't able to increase prerfectly every workout but when I reached 14 rounds of a specific rep, I would add a rep and drop back to 10 rounds (EMOM). This is a good routine. If you think about it, it is actually a double progression; when you add a rep you not only perform more reps but you reduce the rest time as well. Hope this helps. Happy training!
@@junbi4life112 Thank you for the explanation, it makes good sense. It's not mentioned in the video, but I guess that we test our max pullups every few weeks, right? Thanks again.
@andyjsmallwood Testing your max every two to three weeks should be ok. Give yourself a day of rest before you test. If you are working out three nonconsecutive days, you will have a two-day break; you could test the morning of the second rest day. Example: workout Monday, Wednesday, Friday - rest Saturday, then test max Sunday morning. This shouldn't affect your Monday workout the next day very much. Again, I wouldn't test more than every two weeks or even three. Not surprisingly, your bodyweight will really impact the number of pullups you can do. You can't eat like garbage and expect to make a lot of progress with your pullup numbers. Good luck.
Index for this Video
00:00 - Preface
01:04 - Introduction: Problems, Pains, and Limitations to Your Pull-Up Game
- Preview of Routine
- Tendonitis
- Weak Bicep/External Rotation/Tissue Restriction
- 02:44 - Diet and Dental Advice
- Shoulder Pain (Bicep Tendon Problem or Loss of Joint Centralization)
- Shoulder Position (Rolling Forward)
- Grip Pain
- Swinging (Midline Stability Issue/Core Weakness)
- Endurance Issues (Limited to a Number)
Warm-Ups and Hacks:
05:41 - Grip Orientation Pain
- Pronation Problem: Hang with Pronated Grip, Minus 20% of Load Using Feet for 2min
- Supination Problem: Hang with Alternate Grip, Squaring Shoulders, 2min each. Eventually move to Double Supinated Grip, Minus 20% of Load Using Feet for 2min
07:04 - Grip Weakness: Principle of Radiation
- Shoulder Width Apart, Squeeze and Hang, Full Weight
- Variation: Use Ring to Hang at an Angle
07:48 - Bicep Pain/Bicep Weakness
- Resistance Training: Tempo-Controlled Hammer Curl, Range of Motion to Touch Shoulder
- Hold Band Behind Small of Back (Away and Up) - 2 Min
09:41 - Rounding Shoulders
- Prone Floor Sweep (Alternating Hands)
- Chest Stretch, Pushing Shoulders Back
- 10:25 - How to Identify When You’re Having a Stroke
10:30 - Restricted Range of Motion
- Longhead Tricep Stretch Using Dumbbell
11:08 - Midline Stability, Swinging
- Raised Plank
- Side Raises
- Leg Raises
11:47 - Pull-Up Routine
4, 6, 10 Method
Phase 1:
Day 1 - 4EMOM, 1 Rep
Day 2 - 6EMOM, 1 Rep
Day 3 - 10EMOM, 1 Rep
Phase 2:
Day 1 - 4EMOM, 2 Rep
(8 Total)
Day 2 - 6EMOM, 2 Rep
(12 Total)
Day 3 - 10EMOM, 2 Rep
(20 Total)
Phase 3:
Day 1 - 4EMOM, 3 Rep
(12 Total)
Day 2 - 6EMOM, 3 Rep
(18 Total)
Day 3 - 10EMOM, 3 Rep
(30 Total)
13:14 - Pull-Up Routine 2 (After Graduating 4, 6, 10 Phase 3)
10, 12, 14 Method
Phase 1:
Day 1 - 10EMOM, 1 Rep
Day 2 - 12EMOM, 1 Rep
Day 3 - 14EMOM, 1 Rep
Phase 2:
Day 1 - 10EMOM, 2 Rep
(20 Total)
Day 2 - 12EMOM, 2 Rep
(24 Total)
Day 3 - 14EMOM, 2 Rep
(28 Total)
Phase 3:
Day 1 - 10EMOM, 3 Rep
(30 Total)
Day 2 - 12EMOM, 3 Rep
(36 Total)
Day 3 - 14EMOM, 3 Rep
(42 Total)
14:10 - Summary and Outro (Midline Routine Announcement)
What after that? How program
continues??
What is an 'emom'?
@@timothyfreeman97 every minute on the minute. Do x reps, rest a minute, then do x reps again. So 4EMOM, 1 Rep = 1 rep every minute, four sets / four minutes.
@@dg2973 if you’re doing 14EMOM, 3 reps easily, you can consider adding weights to make the pull ups more difficult. I’m not an expert and he doesn’t cover anything after this so take this advice with a grain. If your pull up game is amazing though maybe consider becoming a rock climber lol
Also worth noting that you always cycle the phases until you can complete day 3. Don't expect to do all that in a linear fashion, it will take some time. Test your max reps every couple weeks.
Progressive pull-up training works. I couldn't do do a single pull-up a year ago. Now, I can do sets of 20 and 15 comfortably, with 25 minute workouts doing 180+ pull-ups . My trainer, Glenn Chestman, had me do all of the things this guy says in preparation (forearms, biceps, joint strengthening, core strength, etc.) before he allowed me to attempt even one of them. Everything this dude is saying is true, but you gotta invest in the process slowly. Muscle endurance takes consistency and time. I'm only beginning. Oh yeah, I'm 50 years old, forgot to leave that part in there, not that it matters.
That’s awesome - I’m 51. I can do one pull-up and I’m doing his routine. The second phase of 2 pull ups every minute is where I fail at the second and have to use a band. Question: do I stay at this second phase of (2 pull-ups) until I can do all sets of two pull-ups unassisted? Once I can do that is when I can move to the next phase of 3 pull ups?
@@ccaldwellre
This is late and I'm no expert, but from what I've understood goin until failure and then lessening the difficulty and continuing is good.
So if you can do 2 pull ups every minute for 4 minutes, but not 6. Then you do 2 every minute until you can only do one, then do the rest of the minutes with just 1
@@ccaldwellre keep using your phase until you can complete all the reps without assitance/cheating or longer rest.. for example this week u did 10 perfect pull ups, move to phase 2 and u start by doing on monday 4x2 emom instead of 4x1... next week monday 4x2 wednesday 6x2... next week M 4x2 W 6x2 F 10x 2 if u cant complete 10x2 do 6x2 + 4x1 going to failure in this type of training its not the best thing bcs it creates a lot of fatigue u should go to failure only on your last set.
Good job my man. I myself started with 42, perfect age for change. right? RIIIIGHT? :) :)
I should look into this then, trying to ramp up my reps, six to nine seems to be my limit I can't beat.
49 yrs old here, used to do plenty of pullups in the Navy. Pullups, chinups, narrow grip, wide grip, etc. But that was years ago. Finally getting back into shape now, coudln’t do a pull up a month ago, now can do 3 pullups at the the beginning and 3 chinups at the end of my calesthenics workout. This video will help me address issues I thought you could solve by just “doing more pullups.” Too bad the military doesn’t get this in depth when it comes to solving these kinds of problems.
I just turned 56 & have let myself go to nothing. Couldn’t even hold & lower slowly & now it’s my 3 workout after getting a pull up rack & following this & now I can 👍. I have hope!
you not old you are half way thour just be smart
Go get it James, I'm 54 and I use to be able to do two finger pull-ups. Now I can barely do three normal ones. Of course I'm 245 lbs now instead of the 160lbs from my teenage years. I'm going to start this program too.
Thanks Trevor, you rock
turned 19, Cant even do 1 pullup yet, this is by far the most helpful video i found because you outline WHY and all the possible problems preventing you from doing a single pullup. thank you so much
No one teaches you this. It’s always ‘do more reps’. This is explained really well. Fix the pieces of the puzzle and it will fit together.
I don't normally comment under youtube videos, but when i do, it's to say, friggin a. The best pull up breakdown ever.
I found this video accidentally but kept watching. It’s actually the first and so far the only video about pull-up limitations that got it right! Awesome job and awesome presentation!
For all you keyboard warriors thinking you’re tough, this dude has put in his time, effort and passion to help 100’s and 1,000’s of people, if not more. Be respectful and appreciative instead of bashing someone. Can’t thank you enough for all your hard work Trevor!! 👊👊
No one forced him to do that?
Yet what is this statement? 103 pull ups in a row and he cant even perform one single pull up in 15 minutes? Yeah, scatchy
Not that it proves the 103 pull-ups claim correct or not, but this video here shows Trevor doing plenty of pull-ups and making them look easy. th-cam.com/video/Taw2HSav6Xo/w-d-xo.html Dispels any worries that he can do any pull-ups or not, and clearly this dude knows a lot just from what he's saying. (Listen to the vocab. usage.)
The dudes on roids. I knew guys a third of his size on roids or some form of HGH. How do I know?? He’s got a big fat face. That and bloated bellies are a dead giveaway...but I’m just assuming like most couch potato warriors?
@@trainyourselffit6829 I can perform pull ups very easily too, but thats about the 10 first pull ups and then your power will go out very quickly because pull ups are demanding......
Yet clickbaiting by saying he can do 103 pull ups is total bullshit. And by seeing a few pull ups, you can never guess how his max rep is
People will argue about anything on the internet. Trevor is legit.
Along with lat and bicep excercises, losing 30lbs helped me get my first 3 pullups. Now I'm up to 8 in a row.
Being 6 days ago... How many can you do now?
Gj
Congrats brother! I'm still working on being able to do sets . Can do like 3 with good form but than it falls apart lol, slowly getting better week by week tho
so make it easier...
OK...
That's awesome, bro!
Just came across this video for the first time, just completed my first EMOM and did 5 pull-ups EMOM for an hour. Yes, I did 300 in one hour!! I didn’t come here to brag, I came to tell everyone how amazing of a workout it is. This was BY FAR the best workout I’ve ever done for my back. It was absolutely incredible. Listen to this guy, follow his advice and you’ll get there too!! Great stuff. 💪🏻
What does EMOM mean?
@@johnbanasiak3720 EMOM stands for every minute on the minute. Best of luck to you on your workouts!
@@HisEarffness Thanks! I’m excited to try this out!
So you did 5rep emom as a start? I don't understand why you are crediting the video, unless this is the first time you heard of EMOM.
@@truueindeedi yes, I did 5 EMOM from the start. I came across it in a video of a kid trying to beat goggins record for pull-ups in 24hrs. The pace this guy was using was 5 EMOM. I decided that same day that I was going to give that pace a shot for an hour and, to my surprise, I was able to do it. The workout I got from the EMOM style was unbelievable. That is more so what I am supporting here. EMOM as an occasional training style. I do believe, if you practice this, you’ll be hitting pull-up numbers never thought fathomable.
Awesome finally someone that brings details to functionality
I had to look up the acronym EMOM - Every Minute On the Minute.
Thanks...you indirectly answered that for me.
Thanks! I heard it but simply didn't get what was meant :D
@Emom: what does every minute on the minute mean? How to perform such a thing? Thanks for any answer
@@heindattel3919 Rock rock to the rhythm.
@@heindattel3919 do a pullup every minute
I'm a long distance kayaker and 90 percent is core and upperbody strength and endurance. The pullup, forearm, tricep, bicep, abs and bench vids are excellent. At 57 years old I am going for a personal distance best 40 miles under 14 hours in May 2021. I will be using your routines to help be achieve my goal. Thanks for the information.
make sure to bring a gun
you dont want a bear coming to you
I’m 55 and I can do 5 strict pull ups! My goal is 10. I started doing pull ups about 7 months ago. It’s been a slow process for me but I’ve developed some really good habits. This video gave me new things to try to get to my 10 mark.
Lat engagement is one thing to look into.
Hooray that's awesome! Never give up! God is good! Amen!😇🙏
Have severe arthritis in the glenohumeral joint, physical therapy doctors, surgeons none of these has helped as much as this thank you Trevor! All your videos are superior..
Did something cause it or is it genetic ?
I came here to learn more about pullups and left thinking I gotta brush my teeth more
definitely. also like, brush with LOTS of toothpaste. make that shit a bubble bath
Wow talk about a short attention. OCD much?
🤣😅🤣👍🏼me too. And I love all the info
DrEllie.com. Her mouth care program is amazing. You have to use the exact products she recommends -- no substitutes. It is based on biochemistry, not mechanics. Some won't need teeth cleanings anymore. She hasn't needed on in about 35 years. Her 70+ year old gumline is the same as when she was 20. Flossing is NOT part of her program. Of course, floss can be used to unstick specific hard piece stuck in teeth, but this is usually rare. I dislike three of the products a lot, but I consider it 3 steps back to move at least 30 steps forward. I still need teeth cleanings, but I only use about 75% of the program and my plaque production is down about 75%.
Wait, maybe I missed something, why are we talking about teeth? I’m confused
I watch your videos and haven’t ever commented. I’m 57, 190 lb & lift 4 times a week ( aside from all the other good for my body activities) still out-bench my 23 year old ( 3 plates for 2-4 reps) and recently thought it’s time to do pull-ups again. So many of my body issues have been solved from watching your videos. I can’t thank you enough for the continued motivation and helping me believe I can’t still do this....I can and will.
Care to share your bench programming?
Eric Salinas Hi Eric. light day 135x10 or 100 push ups, 225 x 10-15, 275 x 6-8, 225 incline 8-10 reps. Heavy day, 135x8, 225x10, 295x 5-7, 315x 2-4
Incline 225x8, 275x4-6, 225 to failure. Doesn’t include times when we switch to primarily incline for a couple of weeks or change up sets and reps for stagnation. I’m really not interested in going heavier at this stage, but occasionally do as my son pushes...
@@edover50 Cool. Looks like incline is key.
Comments were always disabled until recently, so...
@@edover50 it's best to do pullups. I have bad muscle imbalances from to many pushing exercise and not enough pulling. My shoulder s have been jacked up for 10 plus years. Thanks for sharing. Stay healthy
I really like these videos, but I'm skeptical about the 103 pull-ups in a row. The world record is 105 done by someone with a much lower bodyweight. I'm not saying he didn't, but I couldn't call myself a rational, evidence based thinker if I didn't ask for video footage of this.
The world record is like 230
World record is 238 pull-ups. You think a rational evidence based person would Google the world record before posting this.
@@jessehardin8500consecutive pullups without leaving the bar is 105. You'd think any rational person would learn how to read
@@generichuman_ no its not Google it. Maybe in 2004 it was 103 but currently its 238. Granted they were allowed to hang by one hand and shake the other arm out but they weren't allowed to dismount.
@@jessehardin8500 totally different record. The one I referenced is no one handed shake outs. When someone says they can do x amount of pullups, this is what I assume they mean, not taking 34 minutes to do 238 pullups and shaking out for the majority of the time.
Wonderfully comprehensive without dumbing it down with the words. Use the words and let the audience look up any they don't understand. A really good video. Totally subscribed just on this. I'm a climber and pull ups are a common exercise that I now know is being done wrong by lots of folks.
Best video on pull up explanation 100%. Maybe if he had the white board on the screen for a 10 seconds for us to take a screen shot that would've been awesome
I did my 60-60-60 program last March. 60 pull-ups in 60 seconds on my 60th birthday. Actually, it took 64 seconds and it was the first week of COVID lockdown. I used a similar program, and it works.
Now, I do 100 pull-ups every day: 50 from a 3” bar, then 50 from a finger board. It is what I do every day, regardless of my workout. Sort of like walking every day.
It has helped me recover from whiplash pain that had plagued me since 2001.
On Fen 3/18, I couldn’t do one pull-up. Two years later. I celebrated being 60 with my self-imposed program
I’m all for pull-ups on a daily basis.
Just like breathing.
Thanks man.
A great, informative message.
That is possible but 60 in a row without dropping from the bar hasn't been caught on film
Please post a video of you doing 50 in a row if you actually can. Need to see someone do it once.
@@mikecotoia7613 th-cam.com/video/k0deuOV_xS8/w-d-xo.html
dude did 238 pull-ups on internet
@@dg2973 i cant stand the "hanging on the bar for days" pullups... im sure i cant do them... but lets all be real.. We know what kind of set of pullups we want... straight up, nonstop reps... But yeah plenty of guys on youtube can do more than 60 in a row wihtout stopping... theres a russian guy that banged out 93 i watched last year...
Great advise, Trev.....Step by step to guard against injury....You do man. I'm 73, started with this last year and now do 20 for a warm up.
I hope you're still going strong. This comment is inspiring. Thank you.
WOW.....I'm starting this today. I thought I was a bit old at 65 but you've deffo inspired me!
This program is 6 weeks long. I got my first strict chin-up midway through the 5th week. You’ll get progress quickly with this program. I’m 31, female, 5’6” and 140lbs. He’s right, it’s guaranteed results.
Love this dude. So glad he turned the comments back on. Thanks for the generosity Trevor!
Excellent!!! Addressing the root cause is the only way to move forward. I wished you had all that in a PDF to download as I have played this video so many times so far 😱
If you can watch the video in a computer, you can copy and paste what he says of you turn on the captions and copy the words into a Word file. When you get them all down, delete the time stamps Then listen to it again, stopping every so often to correct transcription errors.
@@davidcohen7881 Thank you, David. At minute 12:46 what does IMAM stand for? "Once you can do an IMAM for 4 minutes, 6 minutes, and 10 minutes..."
@@samibakir it is actually EMOM. Doing the set of however many reps Every Minute On the Minute.
Lov his knowledge! Came here while back on tricep stretching. This guy practices what he preaches .awesome physique !
guys this program is legit, i have been doing this for a year now and i just pulled the world down
After doing an EMOM of 3 reps for 14 mins, what do we do? Go for 4 reps ? Or go for an EMOM of 1 rep 14,16,18 mins ?
@@logansoulard6219 or 4 reps of 4 6 10 and then 10 12 14
Gonna start tomorrow 11-23-20. Been watching your stuff for awhile, wish I lived near your gym. Thanks for your passion and knowledge.
Hows it going man
I’ve been doing banded pull ups for months, but I think it’s time to step up with this progression. I will start tomorrow. Touch base in the New Year.
Extremely helpful. Form, and hence orientation of the bones and muscles (and the leverage that this provides), is just as important to success in a pull-up (or any other strength movement) as strength of the muscles. Trevor’s video instructions solves both issues and hence greatly improves, if not GUARANTEES success. Great vid! Instructors like you are true patriots because you are helping America to stay strong, resilient and healthy. Thanks so much!
That workout routine at the end is brilliant. I’m going to start it today.
I’m loving ur channel Trev! I’ve got loads of issues/injuries at the moment. Im 44 and trained since I was 16, one BB contest at 18, now I’ve got torn knee cartilage, chronic golfers and tennis elbow and severe back soreness. I’m trying hard with all ur hacks so know il get there so thank u for all the great videos!!!! 🔥🔥
Set a goal at the beginning of the year to get to 20 consecutive pullups by the end of 2020. Ive been sitting on 15 for the last few months. Ill definitely be implementing this program. Thanks for the awesome video.
15 is pretty good. Did you get to 20? Do you do weighted pull up training? I've seen advice that once you get to 10, add weights.
This was a quality breakdown of so many varying issues WITH solutions. I’ve experienced many of them. Gotta come back to this video in the future. Great stuff.
Did it work??
Brilliant, finally a tutorial that addresses bad form & rookie mistakes beyond scapula retraction & pulling to your chest not your chin.
Thanks very much very useful!
Love it all this. Such brilliant info and I’ll start tomorrow Monday November 13th 2023! Let’s fucking go 💪🏼
You changed the way I train. Now I do 20 minutes, 10 pushups, 5 pullups a minute and I really like those numbers
David goggins Nickels and dimes
Holy molly this is the best video on PULLUPS EVER! I have tried jumping pullups, Hanging, Chinups and I couldn't do a single one. My first issue was grip, I couldn't hold on to the bar and my forearms hurt. I was like okay let me try to work on my forearms. I did that and got to be able to hang for 20 secs. Then 30 etc. The next issue was I couldn't get up or pull myself up, which is where I'm stuck. I've tried working on my back 9 million ways to Sunday and my biceps as well. I have gotten stronger but I still couldn't do a damn pull-up it didn't matter if I weighed 170 lbs or 190 lbs. Now I know it's an AB issue since I never really worked on my abs ever because I was under the impression that compound exercises worked the abs enough. I am going to work on my abs and it should in theory help with my other lifts and I should be able to do a pullup! I will report back with the results when I get to it. Sorry for the essay people And much love to Trevor!
Good for you for taking an analytical and sequential approach.
This is absolute gold, love the detailed breakdown on how to address specific issues! Thank you very much for this video, I'm absolutely re-starting with this routine for my back as well as incorporating the recommended exercises to address any short comings!
did he actually do ONE pull up
thank you. strengthening my forearms from hangs fixed my elbow pain!
Literally the best pull up video I have seen on TH-cam. Ever.
Love you man. I have a small labrum tear and started your rehab . Feels better already
The prone shoulder sweeps be on point to help my shoudlers.
This is some of the most legit fitness content on TH-cam no doubt
He is a PhD in physical therapy. One of the sharpest athletes out there.
Love the energy and presentation! Stuck around 16-18 now. We'll see in a month where I am :)
Same! I’m 14 years old and can do 18 pulllups (here’s the video of me: th-cam.com/users/shortsg_DBN9YxAvo?feature=share) and I’m gonna try this video to get to around 30 reps eventually 😊
2 years later and this is still one of the best explanations for pull ups with shoulder issues (in my case) Thank you! Likeability is very high on my rating scoreboard, too. Not like some of the other dudes out there cursing half the time. Not impressed with that one bit! God bless you brother.
Does the x3 only mean you’re supposed to do the routine 3 times a week, or each emom x3 times?
This is the absolute best pull-up training plan I have ever seen I am committed to doing this now.
Great program! I’m 68 years old. Have been doing pull ups most of my adult life. About 20 years ago, I could do 15 in a row. Over time I got fat and lost strength. Could do 3 in a row six months ago. Lost weight and kept doing pull ups and felt like I maxed out at 8 in a row. Have used this method for around a month, doing one every minute up to ten minutes, then 2, then 3 every minute for ten minutes. Yesterday I did 12 and 3/4 pull ups. I won’t try to force the last one. I once got a hernia doing that, which required surgery. This morning, I did 3 every minute for 11 minutes. Hoping to get to 3/ minute x 14 sets soon. Hope to be at 16 to 20 in a row at that point. Will check back in a month.
@@fabrizziogonzales817 hi man, you’re in amazing shape. Great video! When I was 17, I was in pretty good shape. Could run a mile under 6 minutes and do 5 sets of 100 pushups per day and played a ton of basketball. As I got older, exercise became less of a priority and I got fat and lazy. Trying to get back in shape and having some success. Still plenty of room for improvement. My mom is 93 and has declined significantly in the last year, which is just a part aging. My plan is to exercise for the rest of my life. I guess my my advice is don’t get injured and burnout. Push yourself enough to challenge yourself, but not so much to get discouraged. Best wishes.
@@fabrizziogonzales817 Yes. Believe in yourself. Be humble. Be true to you own heart. Obey good laws. Obey nature's laws. Be kind.
63 got fat
@@holidayblogs4655 don’t we all.
So, I maxed out around 12. Pulled a muscle and layed off for a month. Could only do 4 this morning and reinjured my back. Will try to ease back into pullups.
Thanks for the video. I'm doing currently sets of 3 for 4, 6, and 10 minutes. I will rest next weeks by doing few trips and will graduate to 10, 12, and 16, one rep. I'm feeling much stronger! I was stuck at 2 reps!
What was your rep max before the routine?
If the dude with big shoulders tells you pull ups solve shoulder problems, it's probably true.
Y
Know that you mention it, my shoulder feels great since I started pull ups.
Nice
So true.. it's like if u wanna quit smoking.. are u gonna take the advise from someone with a cigarette hanging out of their mouth? Or take advise from an ex smoker? Kinda dumbs it down lol
My problem is I have too big shoulders. Solution: pullups!
more likely got big should cause roidz helped out a lot haha
I'm one minute into this video and I'm ready to call bullshit. Did he say "103" pullups?? Uh huh. My personal record in the Marine Corps was 31 dead-hang chinups at a bodyweight of 197lbs. Start from a dead-hang (no bend in the elbows), pull up to where your chin is over the bar, lower to the starting position, and repeat. Excessive jerking and momentum is not allowed. I'm going to watch the rest of the video, but I bet Steroid Steve is talking about "kipping" which does take some strength, but relies more on coordination and rhythm.
This is the ultimate instructional video which dwells on all the rudiments to do a pull up.Thanks a million for the advice.
Thank you so much for all your help. I’m working on my PT/OT
after heart attack, stent, PE, and 2strokes. Although I was out of shape, I was extremely active and strong. In 2years I am skin and bones, but at least I’m able to walk again (much work), but my body is trashed. Can’t even do 3 push-ups. Your videos help me understand the body mechanics better, helping me analyze what I am doing wrong so I can correct myself. Thank You. Did I mention I’m an R.N. with a specialty in Strokes/neuro for 20+ years.
how are you doing now??
Thank you. Here we go with the progression.
Honestly, I think I have most of the issues. I’ve made progress with pull ups but I’ve gotten stuck around 3-4 total. My goal for 2021 is to use this video to improve those issues. This is a great routine. Thank you ! Subscribed !
Love from Ontrio Canada. Lurking for years, you have helped me in so many ways.
Best break down on pull ups i have ever seen!
This is one of the best videos I have seen about being able to do pull ups.
Thank you for this pull up routine. I’m starting it, I’ll let you know how I progress! Thanks again
It’s been a day. What’s your gains?
Post an update every week or so please
Lol
Any update?
Thanks for this!! I can not do pullups and this program gives me hope that next year I'll be able to do 10+ pullups consecutively. thanks for giving me one of my fitness goals for 2021!
I would highly recommended doing negatives to get to that first rep.Just two or three at first.
Also banded with the progression he gives. Then lighten the band. Until no band. It’s a very intellectual video he gives.
how did you go sir any success yet it is a year now time is fast
Your content is deep, applicable, and what some would (and rightfully so) charge money for.
Terrific! I’ll be watching this again. I got a pull-up bar in the garage and plan to do my first pull-up since, oh, high school…
Best yet…I’m 65 retired military and have pretty beat up shoulders and have every pain you’ve talked about. Spent a lot of money training and VA spent with PT. Now I’m going to try your way. Thank Trev…Snowman
How's it going?
yooo...howzit going?x2
Dude overwhelmed? Youve been manifesting your success for years dog. Ive always said it, you deserve so much success for what you do man. Thank you!
Didn’t think I’d make it watching through all of this but your energy and clarity was engaging. Can definitely see how your preliminary exercises when done for the duration that you recommend would help strengthen a weaker complimentary movement or area. Great vid. Will now like & subscribe (and glad you didn’t see that). 👍🏽
They're not hacks, they're legitimate progressions and mobility exercises. Very good video.
Hacks/ secrets help to get views since majority of ppl don't want to put the work in even if it's just watching lol
One of the best videos I have seen in a LONG TIME! Im working on my pull ups and will incorporate this training TOMORROW! thanx for such great info!
This is by far, the best pull up tutorial I have ever seen!
I wish someone had taught me that when I was in the military
trev you are a legend mate thank you for being an inspiration and for all the knowledge
still waiting for a course to learn how to do what you do id love to get involved on that and bring that knowledge to my fellow soldiers in the british army
If I come across some mmore money, wherever this guy lives Im moving for least 90 days every couple years to get in my best shape ... super advanced level content to help break through plateaus
Dude there are a lot of pull up videos out there but this guy has a really good approach. I am subscribing
Thanks man, i am going to watch this over and over again, better than any school!
Started the pull up routine yesterday, I’ll update this comment with my progress.
At the moment I am able to do 6-7 strict pull ups. I’m 193cm and wheigh 87kg. (6’4 and 191 lbs. Yes I googled that for you.)
A month later:
I’ve been doin it roughly every third day. Now I do 3 reps for 14 minutes. Next step is 4 reps. I like this way of doing pull-ups because I can focus on each and every rep rather than trying to do as many as I can with lacking form.
”I don’t care about dis, did your total go up or wat?” Yes, yes it did. My new pb is 12 reps with strict form, chin above bar.
For a month of work that is huge! Been stuck for ages so this is something I really recommend.
If you are willing, do an experiment, add organic grass fed/finished liver from pastured cows to your diet and see if you notice a more rapid progression due to increased Mg-ATP production. Bio-copper is critical for Mg-ATP production, and muscles are powered by Mg-ATP. Adding magnesium malate or magnesium glycinate is an easy upgrade since ATP requires magnesium to function. A third big improvement is to stop ingesting iron filing fortified "foods" that drive oxidative stress and inflammation. I bet you see noticeable improvements to you rate of progression and muscle development. Healthy muscle is, after all, just a physical expression of your body's ability to produce Mg-ATP. Unhealthy muscle depletes organs of energy, and then symptoms of "disease" show up due to low cellular energy in organ tissues. Morley Robbins is the "goto" guy for this information, although, he works mostly with severely depleted people.
@@wellnesspathforme6236
Thanks for the tip! My diet does not include meat so liver is a no go. Can you recommend any non-meat replacement?
Also; what is iron filing fortified foods?
@@waldorfcrew Are you familiar with Westin A. Prices's work? He did lots of observational work at the beginning of the 20th Century and the healthiest people he found ate animal protein. I recommend you read his book, even if you currently have no interest eating animals at this point in time. Morley Robbins works with at least 20 vegans who are so debilitated by their nutritional choices that they are ingesting liver pills 8n an attempt to feel better. Low energy and/or pain may be in your future, and it can't hurt to know what kept our ancestors healthy over millennia, right? If you live long and prosper as is, great. No worries then. I had a type O blood type friend who went vegan except for minimal fish. After about 7 years, he was so crippled with pain he could not even sit upright in a movie theater. Within a few days of eating crappy feedlot meat and fat, his chronic inflammation went away.
The Western Money Power Monopolists are nutrition blood type A-, and they are vegetarians who eat unfertilized eggs and ritual meat (rituals likely sourced from the Old Testament). They control their own soil, and they take it seriously. They believe inorganic minerals kill, and organic sun-kissed nutrients from plants (and ritual animal flesh) is the only form that is healthy. They drink distilled water using only copper tubes, and probably copper basins.
If you are a type A blood type then it is more likely a vegan diet will work for your body tyoe, or so one doctor wrote about based on his observations.
The main issue appears to be the body's ability to source the nutrients required to make ceruloplasmin-bound copper, which manages all oxygen and oxidant activities in the human body (most powerful anti-inflammatory, and second place isn't even on the chart), as well as manages the iron recycling program in the human body.
Active retinol comes with animal fat. 12 beta-carotenes can be converted into 1 retinol, BUT an enzyme required to do this is ceruloplasmin-bound copper dependent. So, if your ceruloplasm8n-bound copper status is already compromised, you will convert less beta-carotene into retinol, and make less ceruloplasmin-bound copper. It is a classic negative spiral.
Once bio-copper depletes, oxidative stress will go up, inflammation will go up, and pain and disease will follow in time. If your ceruloplasmin-bound status is fine and you eat a bunch of beta-carotene, then you are much better positioned. B12 might be an issue, though. Sure, there is synthetic B12, but that's not from nature, nor is it what nature intended. Working against nature is always swimming upstream, one way or another, IMHO. Organ meats have plenty of B12, ceruloplasmin-bound copper, retinol, and retinoic acid. Sooooo many ancestral diets prized organ meats, and some fed their muscle meats to the dogs. Even today, serious dog owners feed organ meats to their dogs.
Natural, nutrient dense vegetation is great to eat, and I'm adding more all the time. I have a tip for you. I use a coffee pot to heat up water and cook my chopped vegetables in that water -- maybe for 20m. I then can pull the veggies out and eat them alone and drink the water later, or I can eat it all together as a soup after I spice it up with organic spices. The big benefit is that they cook in glass -- you aren't getting metals and coating toxins from the pots. I use distilled sun-water that has been exposed to the infrared energy of the sun. Since the water is not contaminated from the pot, I get all the nutrition that leached out into the "broth," too.
@@wellnesspathforme6236 No one's responding to you but I just found a bombshell with your posts. Most will stop believing once you mention it's been going on since the 40's and has it's roots in the global elite/freemasonry, but for me, you just hit the head of the nail! I've seen many studies on grass fed animals vs corn-fed factory animals and vegan diets. It was truly enlightening. I found out about lectins in fruit/veggie skins and nut/legumes (mainly the skins still) as well as whole grains. But my research led me the cooking process eliminates most lectins and apparently 100% in pasta, whole or not. I was still sure that all-purpose flour wasn't good for us and your post just led me on a new journey of research!
@@gregmoldovan5921 Consider this angle -- plants in nutrient dense soil (uber alkaline plants) don't attract pests, so they don't produce lectins and toxins to defend what isn't a problem. However, once the soil becomes depleted, PLAN B becomes operational, and these toxins are part of Plan B, BUT NOT AN ISSUE WITH PROPERLY GROWN FOOD IN NUTRIENT DENSE AND BALANCED SOIL WITH AN APPROPRIATE MICROBIOME.
Also, ancestral diets matter -- gener expression springs from ancestral epigenetics. Blood type is possibly one of these expressions. A's do better with more plants and maybe some eggs and fish. Perhaps some organ meats, too. B's and O's tend to eventually crash and burn much more quickly. The whole food supply is compromised, so grow-your-own is really the only way to go to do a real assessment.
The Money Power Families run it all. Nobody else comes close, no matter what people imagine. If they had real power, they'd obvious control the money system themselves! If they don't, then they are employees. I look at the secret societies as a way to manage the managers in society and to promote false narratives, and also as a minor league from whom the upper level human management team can be drafted.
Thanks for sharing your pull-up routine and tips. My personal best is 38 wide grip in a row. That was several years ago. Gonna try your routine and see what I can work up to.
That is an awesome number of pullups!
Wow! I’ve been watching pull up videos for years and this is absolutely some of the best advice for safely improving pull up game! Thanks for the awesome info!
This is gold material, can't believe I just found this. Thanks, dude
Damn, I have always had the rounded shoulders problem
SO, I walked through these tests today. LO AND BEHOLD, I found weakness in most of them.
Gonna work on this for few weeks and see.
I think what i will find is, progress.
Any time you can identify weakness and fix it, you will progress.
I am a 60 year old man who has been blessed to physical training every other day for over 40 years, I give all the glory to Jesus Christ for letting me continue to workout .
This guy knows his stuff.
Who, Jesus or Trevor?
Wow... can't believe I just found this...
Such a complete guide, very impressive.
Thank you!
This week I started a pull-up routine that is devised by some Russian trainer for their military, now in the u.s. training our military elite. But I like your method much better. It suits my temperament much more than his. So starting within the next two days, I'm going to abandon the other method and go with yours. I can see very clearly how it would work perfectly for me!
I probably should have used this method to increase the number of dips with perfect form that I'm working on simultaneously. Actually, when I think about it, I'm going to structure a dip routine just like your pull-up routine.
I am 68 y.o., 6'7", and 225 lbs. I did something similar to this and my first exercise each time at the gym is a warmup of 25 pullups with leg raises in just over a minute. I hope to use this training to get 50.
It's rare for old people to be this tall.
@@StrongAsian29 😂 You think THAT's something, it will be 25 years before I'm ALMOST reaching middle age.
This is so motivating. It's on my bucket list to do correct pull-ups.
did it work or is it still on your bucket list?
Alright, I can't yet do even a half pull up. I get like 2 inches of movement. 👏 Let's do this thing! My daughter can do them and I wanna show her Mom can be strong too!
Did my 1st pull up yesterday, been traing since January. Today I managed to do 2 in a row. Keep at it you'll get there.
I went from being unable to do any to being able to pull 3 by doing dead hangs. Jump to the top, hold on for however long you can and then slowly bring yourself down. This was by far the quickest way to progress for me. I tried doing the band method but it took way too long to progress.
This is SUCH a massively underrated video. Absolute gem of a video!!!
The solving shoulder problems is so true. Only thing that helps me.
Might give this a try. My max has only been 12 in a row for about a year now.
His method is for amateurs if you can do 12 in a row you’re already at a pretty good level. Whatever method or methods you apply just make sure every wk by the end of week accomplish more pull ups than previous wk. don’t sacrifice technique, be consistent and this is clich but there is no short cuts, and If you can add other variables like doing them in less time doing harder variations etc go for it but the secret is consistent building on previous performance
12 is pretty darn good of course it depends on how much you weigh in your height but 12 is not bad at all! A couple of tricks I used to increase is adding resistance I would wear a backpack and add weights to it or I got a belt with a chain attachment and added weights that way as well
I had a similar problem, I was stuck at 10 for months (that I achieved by greasing the groove method). Now I changed to a kind of pyramid method: first round till max reps. 30 sec rest and go for max reps again. Repeat till you can only do 1. Then I do a couple single ones but very slowly, holding at the top for a few seconds. After a couple of weeks I finally got to 12. Looking forward to 14 now
@@guidoruiz2559 how many pull ups do you do in wk
@@anthonyurso9366 similar to the suggested in the vid, I train 3 consecutive days with 2 or 3 day rest. Day 1: regular pull ups, day 2: chin ups, day 3: wide grip pull ups
Best ever pull-up video. Even covers oral hygiene. Nice!
Thank you so much.
Guys, that's just gold.
I've been doing something quite simillar trying to improve on my own and I am already having some results.
Definitely going to incorporate your teachings and experiment. Again, thanks so much!
Can't believe this content was just recommended for me! Extremely informative and provides a realistic approach! New subscriber here.
Damn, thanks so much for your information! That actually makes so much sense, now I should have something to do when I wake up early in the morning. Hopefully the stretching helps, and I hope I will be able to complete my challenge of doing 100 pull-ups for 30 days and do it correctly enough to see results. This will help me a ton, so thank you so much for your advice, Trevor, you've earned another subscriber!
Had to Google what is a damn EMOM! Now I’m ready for this challenge! Thanks!!!
Still confused how to do a emom with pullups
@@ralphorlatei6760 literally just do one pull-up every minute on the minute ( change the amount of reps depending on the level your at)
I'm 41 and did 45 pull-ups on rings today. 3 at a time, slowly. Alternating 100 skips on a weighted jump rope. ×15 sets. Started with a minute dead hang and ended with some hanging L sits. My mind body connection with my scapula and traps are really coming along. It's like gliding up instead of struggling trying to pull with my arms like I used to.
Go get it y'all!
Awesome! I'm 49 and started this last week. Felt very good. Looking forward to 4 x 2 today. Also, the hanging routine have done wonders for my biceps-tendon.
Very impressive workout routine. Great idea alternating between the two. Onward and upward!
I always wondered why your older videos had the comments disabled. Now I know why.
Why?
@@alexwilliams5587 did the title of this video not explain it?
@@abewilcox4560 not really, are you saying that because he’s dramatic and says stuff like “the best” or “only way” that people get mad?
@@alexwilliams5587 no, it's that it's always major click bait AND that he is selling an image that usually can't be obtained without drugs. Just doing an exercise routine isn't enough, especially at his age.
@@abewilcox4560 ohh i see. His injury stuff is pretty amazing from my perspective. But i dont know much about his programming
"Because it's a midline stability issue. Hmm." Hahaha that got me. Love this dude's energy, Thanks for the video!
I'm going to start this today and report back. I have absolute faith that it will work. Thanks!
Thanks you for adding so much valuee to our training routines!!
Thanks for the program. I am making my kids do it and they are all doing well and not complaining. :)
I have completed 3 reps emom for 14 minutes, how should I progress from here? 4 reps, shorter breaks or more weight?
I was wondering the same thing. Great question!
i am also interessted
Am i the only one who rewinded the last part for 50 times?
I have never seen such a thorough breakdown of the requisite component mechanics of a pullup like this before. THANK YOU so much!!!
P. S. And thanks for putting " | SmashweRx" at the end of your video title and saving me the trouble (in my subject line) when emailing it to myself!
Thanks for the advice. I am able to make steady, continuous progress with this program. I have been doing EMOM pull up / push up super sets. I double the number of pull ups for the push ups. Today I achieved 14 rounds of 5 pull ups and 10 push ups Every Minute On the Minute. Hittin' it three times a week as advised in the video. Looking forward to rounds of 6/12 next week. As a retired Marine, I've done some pull ups in my time; this program has given me more consistant progress than anything else I have tried. Good stuff! Thank you!
Hi there. Wonder if you can help me. I posted this yesterday in the comments section here:- "Am I missing something here? I can do 4 legit pullups, so what number do I start at? Not 1 surely? But if that's the case, where do I go once I can do the routine with 3 pullups suggested here? Let's say you're someone who can do 10 pullups already. Do you also do this 1, 2, 3 method, or start at a higher number? I hope my questions make sense. "
What is your take on where I go when I can do the 3x 10, 12, 14? Regards from an ex-Royal Air Force
@@andyjsmallwood Once you can do the 4 / 6 / 10 EMOM for 3 reps, the video suggests going to a 10 minute EMOM with one rep say on Monday, then a 12 minute EMOM with one rep on Wednesday, and then a 14 minute EMOM with one rep on Friday. When you can complete all 14 rounds you go to 2 reps in the same pattern. I started this routine with 3 reps in the 10 / 12 / 14 format. Once i did that, I went to 10 rounds (EMOM) for 4 reps. I wasn't able to increase prerfectly every workout but when I reached 14 rounds of a specific rep, I would add a rep and drop back to 10 rounds (EMOM). This is a good routine. If you think about it, it is actually a double progression; when you add a rep you not only perform more reps but you reduce the rest time as well. Hope this helps. Happy training!
@@junbi4life112 Thank you for the explanation, it makes good sense. It's not mentioned in the video, but I guess that we test our max pullups every few weeks, right? Thanks again.
@andyjsmallwood Testing your max every two to three weeks should be ok. Give yourself a day of rest before you test. If you are working out three nonconsecutive days, you will have a two-day break; you could test the morning of the second rest day. Example: workout Monday, Wednesday, Friday - rest Saturday, then test max Sunday morning. This shouldn't affect your Monday workout the next day very much. Again, I wouldn't test more than every two weeks or even three. Not surprisingly, your bodyweight will really impact the number of pullups you can do. You can't eat like garbage and expect to make a lot of progress with your pullup numbers. Good luck.