This program is amazing! I recently got to 11 pullups after following it consistently for a few weeks, never got to 10 in my entire life. I actually noticed myself feeling stronger on the bar after a few weeks of the program, ie 3,4,5 reps started feeling like trivial. Despite doing lower reps per set, the sheer volume you end up doing seems to somehow cause your body to get stronger. As Antranik says just trust the process!
@jamesaimshigherКүн бұрын
Did this on my pull up bar without knowing what it was, now i try to do at least one a day, such a cool thing
@dennisferron88475 күн бұрын
This is going into my (Yoga) Favorites playlist.
@AntranikDotOrg2 сағат бұрын
Hell yea! Enjoy...!
@vernhigham69095 күн бұрын
I am an artist and you have described exactly the way I feel every time I'm working on a project. It's really an emotional roller coaster but it's very helpful to know that others experience the same thing. Thank you
@AntranikDotOrg5 күн бұрын
Excellent! Yes, this process is on repeat for perpetuity!!!
@baligo37608 күн бұрын
Good tips! I have been trying to improve my high-pullups for years, following the same exercises but with not much success. At least I can do chin over the bar now , lol :)
@AntranikDotOrg6 күн бұрын
Keep it up! You can also start doing weighted pullups.
@dimitrimols79359 күн бұрын
Have a question just done these rotaions and that went well and didnt feel any discomfert on my back should that feels the same way when you doing a bridge like that on the floor?
@AntranikDotOrg6 күн бұрын
On the floor will be way more intense, you might feel discomfort then :)
@mrbatzov15 күн бұрын
Hi, do you think this program 4-5 times per week can also build muscle? Maybe also super set the pullups with a pushup progression with the same rep scheme.
@AntranikDotOrg14 күн бұрын
This wouldn't work well with supersetting with no rest. It You need to rest several minutes ideally between each set for best results. It will work fine with alternating sets with pushing exercise if you rest a lot (not "superset" with no rest) Pushing for more days per week will work if you are DILIGENT about not overdoing it (you must be following the rep scheme perfectly and not pushing it even if you have gas left in the tank, otherwise you won't recover enough for the next day). You will definitely build muscle though if you stay disciplined with this balance.
@mrbatzov14 күн бұрын
@@AntranikDotOrg I used the wrong terminology i guess, sorry! Meant to ask about pairing those movements. I plan to rest around 90 sec between each set (or more if I see it’s not enough for me to recover). Thanks for replying 🙏
@AntranikDotOrg11 күн бұрын
@mrbatzov for the first set 90sec will be fine, and possibly the second set too, but for the latter ones, more time is better.
@k3nt74520 күн бұрын
I just started and I’ve done the first progression for 3sets of 60seconds, do I move to the next one?
@AntranikDotOrg20 күн бұрын
Absolutely! When you get to the tucked L-sit. One minor change: you don't need to achieve 60secs to try to extending the legs. 30secs might be enough. And if the bridge between One-Foot Supported and Tucked L-sit is too difficult, you could temporarily try the tucked L-sit with hands elevated on something until that gets unlocked. 💪
@MyHomelessTravels20 күн бұрын
If I can only do 1-2 pullups, is it a good idea to focus negative pullups until I reach at least 3-4 full range pull-ups before doing this program?
@AntranikDotOrg20 күн бұрын
I would do 1-2 pullups, then 6-7 SLOW negatives to complete 8 reps in a set. Rest at LEAST 5 minutes and then repeat to complete 3 sets. And do that 2-3x/week (3x is better). That should get your numbers up fast.
@MyHomelessTravels20 күн бұрын
@@AntranikDotOrg Awesome. Thanks!
@stuff178423 күн бұрын
I don’t get it
@AntranikDotOrg21 күн бұрын
What don't you get?
@postoakpaul25 күн бұрын
presentation of this topic is perfect and well organized
@stuff178426 күн бұрын
This looks INCREDIBLE!!
@Ricksonkimura27 күн бұрын
I tried them in Santa Monica many years ago. They're way harder to do than you'd think
@samuelwitt978227 күн бұрын
When I do the first progression my thighs start cramping. Any tips?
@corpseoperaАй бұрын
I will start doing this today! I am now sitting at 62kilos and 190cm. See you guys in 1 month. As of now my shoulders are very click a lot and my back cracks whenever I lift my leg backwards, probably bad posture...
@sait_kocaАй бұрын
0:30 the dog looks so done with this
@redhunter1535Ай бұрын
Today I did a new record, 1 whole minute (it's 60 seconds) hanging there. It was hard my hands are destroyed and full of calluses 🫲
@TheSandsplashАй бұрын
I am able to achieve 11 pull-ups today and I can’t be more happier
@michelleh8498Ай бұрын
What if the length of your arms are shorter than average… do you need to move the position of the hands or any other trick that might help?
@AntranikDotOrgАй бұрын
Stretch your hamstrings. Shorter arms means you just need to lean your body more forward, but if your hamstrings are tight, you won't be able to lean forward enough and your arms won't reach the ground. I have a hamstring flexibility program here if they're impossibly tight: antranik.org/register/hamstrings/
@meialua517816 күн бұрын
Buy paralletes
@jb9801Ай бұрын
Thank you for those tips 👍. This way of doing pull ups is known as McGill pull up, you can find it on yt. I never did this till I saw this video of yours, feels amazing!
@AntranikDotOrgАй бұрын
Ah yea, that's great! McGill is basically saying the proper way to do things, countless people have been saying this, so I wouldn't attribute it only to him.
@brandon.4451Ай бұрын
My gymnastics wrist and arm prehab/ exercises have made them bulletproof for hitting heavy punching bags. Great video:) This exercise might make me invincible lol. Great video!
@AntranikDotOrgАй бұрын
Awesome, yea, false grip will truly make them mega mega strong!!!
@MrJuanRossoАй бұрын
this is the best video I've seen on the subject. Simple, easy to understand, great advice!
@AntranikDotOrgАй бұрын
Aww thank you!
@ashkeeohАй бұрын
here for the dog 🐶
@thomashuiskingАй бұрын
"You look FRESH!" Thanks so much for hanging out, Antranik-great to catch up and hear how you're approaching parenting. Hasta pronto!
@AntranikDotOrgАй бұрын
No, thank you! It was a great use of my time and I can't wait until we do something together again. And it must be far sooner than 7 years next time around.
@ThirtyfourECАй бұрын
grats on 100k and fatherhood
@AntranikDotOrgАй бұрын
Thank you!
@DeMoNiX_SpinzzАй бұрын
Watch this vid in 1.25 . Trust ME
@user-zo3si5ri1vАй бұрын
I can't do a single pushup going all the way down. Today is May 10 24 and I want to train hard from now, wish me luck, I'll update yall
@LouBlueableАй бұрын
What if you can't stand on your feet, only on your knees? Is it better then to avoid pushups altogether? Or is it okay to do on your knees as long as you strengthen your core in additional ways to compensate.
@nicolaslaino7504Ай бұрын
Great vid! But how do you secure them to avoid them being steal in a big city?
@AntranikDotOrgАй бұрын
Good question! They sell metal locking systems for these.
@nicolaslaino7504Ай бұрын
@@AntranikDotOrg ???
@JaykungАй бұрын
Thank you. This is very informative 🙏
@AntranikDotOrgАй бұрын
Glad it was helpful!
@Nico-DiazАй бұрын
The last strech is crazy, I’ve never felt any stretch like that . Thank you very much !!
@AntranikDotOrgАй бұрын
You're very welcome!
@vikingninja5033Ай бұрын
A small swing can also help to get even higher but then again thats more for the muscle up
@petklanАй бұрын
Great video. Totally agree. Do you think it is a good idea to go for advanced calisthenics skills for people in their forties?
@AntranikDotOrgАй бұрын
Absolutely! And it doesn't matter if you're 20 or 40... the game is still the same: You need to progress gradually and be patient. A lot of advanced calisthenics skills require a lot of strength AND there's often a connective-tissue component (tendons and ligaments) that need to strengthen as well, and there's no way to speed up that process, so oftentimes "plateau's" need to be forced artificially. Other than that, having a lower body-fat percentage is always helpful, and again, not super age dependent, but we know older people tend to have more fat they need to get rid of, so that's something to be cognizant of.
@Markiiee3002 ай бұрын
This is a really good tip, I tried this and yes, my feet automatically came off the wall
@AntranikDotOrgАй бұрын
Awesome!
@miloszkraszewski35332 ай бұрын
Explosive pullups, I can do like maybe 8. M ups i chicken wing really badly. Instead of training to failure, I'm going to focus on smaller sets of 5 to 8 rather than 15 to failure.
@AntranikDotOrgАй бұрын
Perfect
@kamikoto15582 ай бұрын
Harder bur it feels like im working muscles im not bothered about idk
@Wrecck122 ай бұрын
i dont have a door
@MSordernature2 ай бұрын
Glanced at a screen at the start of the session and thought "that's a biiig squirrel behind him"
@jennypenny21592 ай бұрын
Oh thank you so much for this video!! This is so helpful!! Btw your view is amazing!
@AntranikDotOrg2 ай бұрын
You’re super welcome !!
@-judi-21672 ай бұрын
Missed you man!
@scchs672 ай бұрын
Mr. Kizirian, you have a lot of interesting stuff on your channel. Thank you for that. I've got to ask though, did you achieve a slow, strict bar muscle up with ONLY this exercise?
@tehkokhoe2 ай бұрын
This is sooooo difficult wtf, like i can barely lift my legs, it feels like wires are pulling it down.
@1stMarDiv43412 ай бұрын
Well, this is humbling. I'm retired from the Marine Corps and just found out I've been doing pushups wrong my entire life haha. Thanks for the video!