Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)

Want to double your max pullups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups. A lot more pullups. The 22 day pull up workout builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this pull up workout progresses you through various pull-ups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your back and arms while increasing the number of pullups you can do not only in a single set, but in a total workout.
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The way these workouts are structured is by first establishing your max pull ups to failure in a single set. From here, you rest two minutes and attempt to complete more pull ups in an allotted amount of time.
Day 1 starts with a test day. Complete a single set of max pull ups to failure in good form. Rest 2 minutes and then complete as many pull ups as you can in 5 min resting as needed. Take the number from your first set and the number of pull ups you did in the 5 minute block, add them up and set them aside. You’ll need that for later!
On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific pull up variation for the same number of reps that you did on your max pull up from the most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pull ups over the next few weeks.
The second half of the non-test day workouts require that you go back to performing standard pull up, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause.
The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pull ups at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max pull ups that you are able to achieve on the test day that begins that block.
We continue in this fashion until we reach day 21 of the 22 day pull up workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again. Using the number we noted on the very first day of the workout, Day 1, we complete a max amount of pull ups in 5 min. Once again we are not going to failure here but stopping a few reps shy. Once the 5 minutes is up, take note of how many pull ups you performed and compare that to your day 1. Not only will you see an increase, often as much as double, but you will have done more pull ups in less time!
This 3 week workout will progressively overload your back, introduce you to variations of pull ups that will build not just your back and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com.
Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

[@RudyAyoub]

Hey im a time traveler from 22 days in the future, this works great thanks

[@homegym_overlord1370]

Kinda random seeing you here. Hah

[@ShivnathBadri]

Can't fuckin believe Rudy is commenting HERE out of all places.

[@pavelkosh1828]

Stranger strings waiting room

[@saxenaakash19]

Dafuq?

[@zfin87]

do a different workout bro

[@STRmw2]

Jeff: Double your pull ups in 22 days Me: From 2 to 4 BABBYYYYYY

[@alidakik8960]

Me from 0 to 0 🤟🏻🤟🏻🤟🏻

[@1MinuteLifeAdvice]

Ali Dakik 😂

[@theodoreboosalis]

i am in that club. :)

[@khuong-duytran3663]

on a serious note, you may get 6-8 pull ups non stop! Be consistent and good luck! :)

[@khuong-duytran3663]

or maybe more imo :D

[@Mr.DMZ.]

Log Day 397: I find myself married to the pull-up bar. It's been 21 days since I last touched the ground and now I find myself in an infinite loop of up-and-down. please send help!

[@jonygro19]

Wait, who wrote the comment then? °°

[@Mr.DMZ.]

@@jonygro19 one-arm pull ups?

[@randomreviews6303]

Ever heard of push ups

[@SN-rn6bm]

Bro have you made it to the ground yet?

[@FTF-hs5ll]

@@SN-rn6bm He's progressed to doing zero arm pullups by now. Its a bit weird being around him but he lives a happy and almost normal life.

[@divyanshagarwal8456]

I'll be coming every damn day to post about my progress ✌️💪 Started on 23 Sept 2020 Day 1 : 11 pull ups done unbroken. 17 pull ups in 5 mins session Total "28 pull ups" done. Day 2 : 22 chin ups done. with 15 pull ups. Day 3 : 22 commando pull ups done. Did 22 pull ups instead of 16 due to counting error. Day 4 : Did a scap pull hang of 62 secs. Did 20 pull ups instead of 17. Day 5 : It's a new test day block , so... Did 13 pull ups in one unbroken set !!! And 22 pull ups in rest pause manner for 5 minutes Total "35 pull ups" were done on day 5. Day 6 : Did 26 chin ups. And 18 pull ups. There is also an increase in my vascularity. Day 7 : Did 30 commando pull ups instead of 26. With 25 pull ups instead of 20 Day 8 : Did a scap pull hang of 75 secs(+15 secs from last time) Did 23 pull ups instead of 21. Day 9 : surprisingly same as day 5 . Day 10 : Completed 28 chin ups. And 20 pull ups. Day 11 : Did 27 commando pull ups. With 21 pull ups. Day 12 : Did a scalp pull hang of 81 secs (+6 secs ). Completed 22 pull ups.👍 Day 13 : It's a new test day block and it's still same as day 5. Day 14: successfully did 30 chin ups With 20 pull ups. Day 15 : Did 30 commando pull ups. And 26 pull ups . Day 16 : Did a scalp pull hang of 87 Secs (+6 secs). With 22 pull ups. Day 17 : It was a new test day block and results were.... Did 14 pull ups unbroken . With 28 in rest pause manner. Total pull ups done were 42 !!! Day 18 : Completed 30 chin ups. With 20 pull ups. Day 19 : Did 30 commando pull ups . With 24 pull ups . Day 20 : sadly could only hang on to bar for 77 secs because I had a match before . Was able to fit in 25 pull ups. Day 21 : Amazingly I had a total of 38 freakin pull ups without that 2 min rest i.e. 8 more. Day 22 : Was able to do 15 pull ups in one unbroken set. 1.5X increase would have been 17 but I was kinda sick between this challenge so can't complain about it. Overall I saw an improvement in my biceps and back structure ,So go on and try this challenge you will definitely see some major changes in your muscle groups..✌️

[@harliv2571]

Agarwal sir, good going

[@fit_nkool6361]

This is amazing

[@JuampaXXI]

Now this is commitment, keep going!

[@rachelc3569]

First of all well done man keep it up. But I’ve got a Genuine question, if your test day scores were the same for some of the blocks why did they non test day exercises increase? Is it just something you chose to do? Possibly to help better the chances of improvement? Or just feel like doing extra?

[@divyanshagarwal8456]

@@rachelc3569 glad you objectified against that . I was actually sick for a couple of days so i couldn't perform well on those test days, so to compensate that I thought of doing extra on non testing days and still put in that extra effort and I also do feel like doing extra to break through my limits

[@fh1980ram]

Word has it that Jeff is refusing to come out of quarantine in his gym, and he's up to ten thousand face pulls a day.

[@pranavps851]

I was wondering why his face was looking so ripped

[@jeroen0011]

@@lasombor1 lol...

[@steelmongoose4956]

He's actually down to one per day, but it lasts for 16 hours.

[@mesiroy1234]

It's over 9000

[@Tortue-et-Fitness]

@@steelmongoose4956 1 set of 1 rep of a 16h facepull. Since the usual speed is 2 sec/3 sec... oh gosh 6h 24 mins / 9h 36 mins The ultimate facepull

[@daveshboodhoo7301]

Whenever a 'guaranteed' video comes over, I know this will make my lazy ass feel guilty and undisciplined.

[@AxxLAfriku]

Let me get this straight: You comment something that is unrelated to the fact that I have two DANGEROUSLY DASHING girlfriends? Considering that I am the unprettiest KZbinr ever, having two hot girlfriends is really incredible. Yet you did not mention that at all. I am quite disappointed, dear eacesh

[@creamofthecrop5868]

AxxL subscribed

[@GangGreenGhost]

2 months ago I could not do a pull up. I did the 22 day challenge from 0 to 5. It worked, I did 5 after 22 days. So I waited 2 weeks and started this 22 day Double your pull ups. After 22 days, I struggle on #10, but I do get it. So exactly as advertised. Two 22 day challenges, and went from 0 to 10 pull ups. I am 61 years old and never been able to do it until now. Thanks Athlean-X.

[@haz1bro690]

Day 1: 8 pull ups to failure, 14 in 5 minutes Day 17: 14 pull ups to failure, 30 in 5 mins. Currently on day 20, looking forward to final test days. It really works guys. Also, I will definitely be repeating it over and over again as there is no limit to whats possible. I saw a russian guy do 100 muscle ups in 1 set so I will never stop improving. Thanks Jeff Sorry for late update, final results, 37 in 5 minutes, 16 in 1 set. Also I have done the 22 day push up challenge. In the UK the gyms opened saturday and the first day back I did the most ive ever done on benchpress. I had been stuck on 20kg each side for a while and first day back I managed to do 22.5kg each side for 6 reps with more in the tank so these challenges really pay off

[@whitebeard9345]

Final resaults ?

[@ashwin5344]

Did you notice any muscle growth ?

[@haz1bro690]

@@ashwin5344 My back is bigger and my arms and shoulders are more defined. What I'm doing now the gyms are open is doing pull ups every day as usual. Weights every 2 days and push ups on the days I don't lift. If I'm stronger on nearly everything just from push ups and pull ups I am definitely gonna continue doing them. Hope this helps :)

[@iOSNacho]

Hey, when you do the pull up accessory do you do 2x of your 8 pull ups or 2x of 14+8? It wasn’t really clear in the video

[@haz1bro690]

Nacho Gaming 2 x your max pull ups to failure, not adding the others

[@bayamonpr8383]

Rumor has it that Jeff sleeps 4 hours on each side to avoid imbalances.

[@kevinhart9926]

😂😂😂

[@moneyseeker8886]

Lmfao

[@macleadg]

Pochy Rodriguez Each side with proper form

[@StraightContent]

😂😂😂

[@StraightContent]

@@macleadg 😂😂😂⚠️⚠️ ohh gosh.....

[@alexanderbranstetter1642]

The world record holder of pullups: "Hmmmmmm interesting"

[@DarkPeter]

HAHA XD

[@mattball420]

*does 22 day challenge* *is still pulling up to this day*

[@KevinMAKTV]

David Goggins Search him and follow him and stay hard

[@lanfrey]

@@KevinMAKTV He isn't anymore. Mark Jordan did 4300 to break his record iirc. But yeah goggins is an inspiration. Stay hard

[@NtrosXo]

@@lanfrey 4300 per day?

[@verci7511]

OPENING [01:16] BLOCK ONE DAY 1: TESTING DAY DAY 2: NON-TESTING DAY DAY 3: NON-TESTING DAY DAY 4: NON-TESTING DAY [01:22] DAYS 1-4: BLOCK ONE DAYS 5-8: BLOCK TWO DAYS 9-12: BLOCK THREE DAYS 13-16: BLOCK FOUR DAYS 17-20: BLOCK FIVE TESTING DAY [01:32] MAX PULLUPS TO FAILURE [01:41] REST 2 MINUTES [01:45] PULLUP AMRAP IN 5 MINUTES [02:04] TEST DAY TOTAL MAX PULLUPS TO FAILURE PULLUP AMRAP IN 5 MINUTES NON-TESTING DAY [02:32] PULLUP ACCESSORY -2X MAX FROM MOST RECENT TESTING DAY -REST/PAUSE (DON’T PERFORM TO FAILURE) [02:37] PULLUPS -MAX FROM MOST RECENT TESTING DAY +40/50/60% -REST/PAUSE (DON’T PERFORM TO FAILURE) DAY 2 [02:43] CHINUPS -2X MAX FROM MOST RECENT TESTING DAY -REST/PAUSE (DON’T PERFORM TO FAILURE) [03:13] PULLUPS -MAX FROM MOST RECENT TESTING DAY +40% -REST/PAUSE (DON’T PERFORM TO FAILURE) DAY 3 [03:35] COMMANDO PULLUPS -2X MAX FROM MOST RECENT TESTING DAY -REST/PAUSE (DON’T PERFORM TO FAILURE) [04:08] PULLUPS -MAX FROM MOST RECENT TESTING DAY +50% -REST/PAUSE (DON’T PERFORM TO FAILURE) DAY 4 [04:26] SCAP PULL HANGS -HANG FOR AS LONG AS YOU CAN (NOTE THE TIME) [05:16] PULLUPS -MAX FROM RECENT TESTING DAY +60% -REST/PAUSE (DON’T PERFORM TO FAILURE) [05:32] REPEAT TO ALL BLOCK DAY 21 [06:18] 5 MINUTE PULLUP AMRAP GOAL IS TO PERFORM TEST DAY TOTAL*FROM DAY 1 WITHIN JUST 5 MINUTES *DAY 1 TEST DAY TOTAL = MAX PULLUPS + 2 MINUTE REST + 5 MINUTE AMRAP [06:43] DAY 1 TEST DAY TOTAL IN 5 MINUTES *DAY 1 TEST DAY TOTAL = MAX PULLUPS + 2 MINUTE REST + 5 MINUTE AMRAP DAY 22 [07:00] NEW MAX PULLUPS IN 1 SET GOAL IS TO GET AT LEAST 1.5X (UP TO 2X) MORE THAN ON DAY 1

[@okayrocky2577]

Thank you Sir!

[@nimble1111x]

Thank you:-)

[@rohitk5870]

Your a frickn legend mate

[@jeanfrarugama3423]

Hero

[@entamaalak2614]

W

[@trancaominhtri2877]

Jeff: double your pull up in just 22 days Me: 0 x 2= 0

[@Cheiron72]

I just completes 22 Days and went from 0 to 2 Pull-ups. It feels great.

[@trancaominhtri2877]

Darren Abela damn

[@laurynasbudinas8552]

@@Cheiron72 How, if you cant do these exercises man

[@guitar300k]

@@laurynasbudinas8552 he can hang on the bar

[@Cheiron72]

@@laurynasbudinas8552 the big secret is use a chair to position yourself in the pulled up position, and then lowering your self slowly in good form. Repeat that a few times. Do this in the 22 day program instead of the pullups. You will be amazed at how this can increase your strength

[@semferid7199]

When 0x2 is still 0😭

[@naz7840]

Lol, same

[@juncheok8579]

Beat me to it

[@fernandodelavega1874]

Use a resistance band and double it with that

[@brandonlederer6587]

Or maybe negatives; that’s what I’ve been doing for the past couple weeks and I can finally do 1 🤣

[@be_ccause]

lol, that’s me

[@OneironauticalOne]

Jeff's next video "Healing Forearm Tendonitis."

[@bloodshredder1982]

Right on mark

[@temperedwell6295]

medial epicondylitis, to be more accurate

[@steelmongoose4956]

Forearm tendonitis is killing your gains.

[@Seshikool]

@@steelmongoose4956 lol'ed a bit. Nice one!

[@warrenweeder3569]

Tbh if you feel sore tendons on pull up or chin up, you may be overdoing it with curls.

[@kaze5417]

I WENT FROM 6 TO 13 CONSECUTIVE PULLUPS AFTER THIS, HOLY THANKS A LOT JEFF. But I gotta admit, after I repeat this one or two more times, I wont see any improvements. This pause rest fashion only improves your effectiveness in muscle recruitment and doesn't really increase muscle strength. When you plateau, you will need to use weighted pullups to see further gains. Anyways, thanks Jeff. Loyal sub since 2016

[@haz1bro690]

You will definitely still see improvements if you repeat it. You won't double it everytime obviously but I don't think ill ever stop doing it until I can do like 30 in a single set.

[@UVjoint]

@@haz1bro690 I think their point is that it'll keep getting less effective over time (diminishing returns). It should be much more effective if you can add weight, but feasibility is a whole different issue.

[@jimbobthedog]

I started at 6 as well. Currently on day 6, and my day 5 max was 6 again. I'm hoping that I start seeing gains in the next max day.

[@UVjoint]

@@jimbobthedog In case you haven't watched it already, do check out Jeff's pullup tips/checklist video(s). I find that the core/leg activation as well as using the chest (by trying to pull my arms towards each other during the pullup) sometimes helps me crank out 1-2 more.

[@keystrokes2516]

After this challenge I’ll try and incorporate my body vest

Just completed the 22 days program for the second time today. Improved my pullups Day 1: 7 Day 22: 14 Day 44 20 I'm damn impressed. I did not just get stronger but ofcourse got more proficient doing pullups. Did the pullup program in parallel to another program - Monster Maker Back and Monster Maker Shoulders. Completed the first during the second 22 days, so they overlapped somewhat. Thanks Jeff

[@QuangNguyen-kq4my]

thank you for this but can u answer me one thing?. So on non testing day for pull-ups accessory you would do 2x from Max pull-ups to failure from testing day, and for pull-ups u would do 40,50,60 percent more than your test day total ( max pull-ups to failure + 5 minutes Amrap pull-ups) or just 40,50,60 percent of ur max pull-ups to failure?

[@kazimierz1032]

@@QuangNguyen-kq4my only from these to failure

[@rishaba.sanjeev9238]

Guys petition for Push Pull Legs Split. Jeff this would be greatly appreciated. Thanks for the guidance!!!

[@stephenm6641]

100% for this

[@JollyRogerTheDodger]

Buy Jeff's AX-1 prgoram. It has EXACTLY what you're looking for and is only £80 ($99). It has three months worth of a structured training program and nutrition. If you are worth the investment, you'll do it. I know people who are quite happily spending £100 on a Saturday night buying alcohol but then being stingy, tight arsed and not investing in their health. So the bottom line is, the money is available if your priorities are on point.

[@d.torres4965]

He has paid programs for that.Hes already got 10 million subs and doesn't need to satisfy your workout goals anymore. Either you spend money on a program or you do what I do and find information somewhere else for free. Your choice bud

[@sagerasmussen4288]

Mr 5 jeff’s programs are trash and definitely not worth buying they don’t get you strong or athletic they just get you lean and build some muscle if you aren’t already somewhat experienced

[@Bhavesh_verma]

We need more likes on this comment so jeff sees it.

[@sleepycat1813]

Jeff: Double your pull-ups in 22 days Me: From 0 to 0

[@eyeye_agent]

Ummm...0 to 00 instead?

[@_koschwarz]

It's pure cold math. You're helpless.

[@antonzholobov1313]

💪

[@yf16237]

I can do 2 🤟

[@9b-18-patelansh5]

0*2=0

[@billylee6129]

if u can currently do 5 pullups and do this continually for a year u should by the end of the year be able to do 493550. and thats a fact

[@petermozuraitis5219]

Just finished my 22 days !! Went from 2 to 8 !! I did a lot of lat activation exercises and I tweaked Jeff's program by adding anywhere from 2 - 4 extra sets of sub max pull ups spread out over the course of hours in my evenings.

[@incogenator]

Nice effective supplement from the looks of it!

[@MohammadAli-vw7mc]

Doubling my 1 max pull-up Let's see how this goes

[@_____J_____]

You will probably have 5-10 after a month of constant training

[@manabboruah7882]

If you follow this routine , i can say you will probably increase to 4 or 5 in 7 days, and maybe 8 9 at the 22nd day

[@henri6595]

You will be able to do about 10 pullups after a month. I was only able to do 2-3 and jumped to about 12-13 after a month. Just do a few in the morning before work and a few before you sleep everyday.

[@manabboruah7882]

And on behalf of calisthenics community i say warm up and prevent injuries

[@henri6595]

I also forgot to mention doing negatives of pullups and chin ups. Get a chair and lock yourself into the final position of these excersises. Slowly lower yourself back to starting. This rapidly excellarates growth.

[@Robert-jq6ub]

Legends says, that Jeff trains 14 days in a week

[@anthrax-inator8310]

Wait........

[@coltennial9513]

Wayment

[@Admiral26]

And at least like 48 hours a day😱

[@dhruvowns]

oh that's just in a rest week

[@luchallberg4371]

Dhruv Vishwakarma lol

[@BPGringo]

Just finished. Went from max 4 to 8. On the 5-minute AMRAP I started at 19 and got to 36. My scap hang went from a paltry 25 seconds to a slightly less paltry 40 seconds. Another great challenge, Jeff! Keep 'em coming.

[@combatsportsguy8774]

After every 4 day block I'm changing my resistant band, by the end of the 22 days I will be doing unassisted pullups!

[@mikekram2199]

Did it work 8 months later?

[@TheHabibOfMankind]

It’s been 10 months bro.... u alive?

[@jonassaddique626]

@@TheHabibOfMankind he died trying this

[@juancarlos-qc8oz]

Jeff: now you have perfected your pull ups. Lets perfect your perfected pull ups even more

[@mrunknown2341]

Okay I beat cancer end of last year and got out of shape, so this is my *Day 1* 2 pull ups = lol I know 😭 Capacity = 30 I'll update it hopefully I'll some gains

[@mrunknown2341]

*Day 2* 4 Chin ups 3 pull ups

[@talkingbirb2808]

that's a big capacity for 2 pull ups, may be you can add more volume to your workouts to speed them up (if you feel so)

[@UrasSomer]

Wow, good on you for trying to get back on track man, glad you beat cancer

[@mrunknown2341]

Uras Somer thanks bro, it's really messed my body but I'm in my 20s so my aim is to make some serious fitness gains in the next year

[@mrunknown2341]

Vsevolod Avilkin what did you mean bro? That's 30 in 5 mins lol, can u give example

[@jonathanhagglund3369]

Thank you Jeff! I’ve been stuck on 10-14 pull ups for ages I finished my last day today and went from 12 day one to now 20 solid strict pull ups! This Worked wonders for my selfesteem and my strenght!

[@PhilVarberg]

I’ve always struggled with pull-ups having extra long arms and being heavy, not to mention having fallen way out of shape but Jeff did it! I started at 1 single pull-up and 3 during my 5 minute AMRAP and progressed to 7 straight pull-ups and 21 in my final 5 minute AMRAP! Huge improvement and excited to see where I can go from here!

[@Username01invalid]

3 months later, video by Phil varberg: how I increased my pull ups from 1 to 100. 👌

[@beezmuf434]

save me brothers and sisters :( i can do 4 clean pull ups so i started this challenge to further increase it now im on my 3rd testing day already which is the 9th day but i still havent seen an increase in my pull up reps (still 4) what could be the problem ? any advice will help thanks a lot

[@Username01invalid]

@@beezmuf434 I suspect that your muscle is still building up.. stick on to the training programme.. at the end of it, get some rest (few days perhaps) and eat good / muscle-building food.. when u recover and try again, you will see a jump in your max count.. why i say so is that when I was back in the army, the soldiers do something like what Jeff is recommending.. they don't improve during the midst of it, some even notice their pull up max goes down by a few.. after weeks of intense training, they get to go home and rest over the weekend.. when they're back the following week, pull up max count suddenly jumps by a good 3 - 4 reps.. so there's hope.. u got this!

[@beezmuf434]

cut myself free oh bro thanks a lot !! your opinion eased me omg now im fueled with motivation again ! thanks for your advice ! much appreciated !! 🙏

[@thesoulz5030]

Two questions that may concern lots of us, keen on trying this challenge: 1) Do these 22 days have to be performed consecutively, without any rest day? 2) During this 22-day challenge, is it "allowed" to train any other muscle group like "normal" days, such as legs, triceps, chest etc.? Thanks in advance! :)

[@azerriami189]

Jeff next video: Double your lifetime in 22 days guaranteed

[@sqb8980]

Hahaha great

[@MoeLester195]

The world is a better place with Jeff in it

[@rohan4109]

Yes

[@rohan4109]

Yes

[@rohan4109]

Yes

[@rohan4109]

Yes

[@gtrrohit5078]

Yes Sir!

[@aussiefamilyoriginals1748]

following your last pull up tutorial, i went from a 15 sec dead hang to being able to do three pull ups. i cant wait to try this one out. Thank you so much for your videos they have helped me soooooo much!!

[@michaelsanford8718]

Day 1: 16, 28 in 5 min Day 5: 18, 31 in 5 min Day 9: 20, 39 in 5 min Day 13: 23, 39 in 5 min Day 17: 24, 45 in 5 min Day 21: 59 in 5 min Day 22: rest day Day 23: 26 pullups! Impressed with the results this workout. Exceeded expectations! Im 50 yo. This is more pulls up I’ve ever done in my life. Thanks, Jeff!

[@commonenglishmistakes4360]

Where you doing other exercises while on this program or were these the only strength exercises you did for 22 days?

[@michaelsanford5233]

@@commonenglishmistakes4360 this was my only strength training

[@commonenglishmistakes4360]

@@michaelsanford5233 Thanks for replying. You do a very impressive number of pullups. I hope to get to your numbers one day.

[@rachelc3569]

Jeff: ‘could be as much as twice as many by the end’ me: so 0x2 = 0

[@VenomBroly]

Rachel C same XD

[@Watchconnoisseur]

@@VenomBroly i wish it was as easy as he describes. But the calculation is always right 0x2-0

[@steelmongoose4956]

Set your sights higher, then! Go for four times your current total! Make your dreams come true!

[@VenomBroly]

Steel Mongoose 0 times 4 then, still 0 XD

[@rachelc3569]

Steel Mongoose yeah still 0 haha I’ll set my sights for 1 unassisted tho😅

[@yonahabraham8354]

Jeff: does a pull up The pull up bar: GOD PLEASE HELP

[@andrewb1230]

Hey everyone, I’m gonna log each day here! Let’s get it! Goal is 25 :) Start Date: 1/25/2021 Day 1: Max Pull-ups: 13 Completed Pull-ups in 5 min:16 Total: 29 Day 2: Chin-Ups: 26 Pull-ups: 18.5 :P Day 3: Commando Pull-ups: 26 Pull-ups: 20 Day 4: Scap Pull Hang: 1:30 Pull-ups: 25 instead of 21 :) Day 5: Max Pull-ups: 15 Completed Pull-ups in 5 min: 21 Total: 36 Day 6: Chin-ups: 30 Pull-ups: 21 Day 7: Commando Pull-ups: 30 Pull-ups: 23 Day 8: Scap Pull Hang: 1:45 Pull-ups: 30 (I was feelin it today:) Day 9: Max Pull-ups: 15 Completed Pull-ups in 5 min: 25 Total: 40 Day 10: Chin-ups: 30 Pull-ups: 20 Day 11: Commando Pull-ups: 30 Pull-ups: 21 Day 12: Scap Pull Hang: 1:48 Pull-ups: 25 Day 13: Max Pull-ups: 16 Completed Pull-ups in 5 min: 26 Total: 42

[@SuperBialyWilk]

Keep on fighting man!

[@jhonecv]

Do you take rest days? If so, how often?

[@FlashTheEagle]

so here are my results: 17->27 more details below testday 1 pullups to failure (17), 2min rest, as many pullups in 5min (42) day 2: 34 chinups, 2min rest, pullups +40% (24) day 3: 34 commando, 2min rest, pullups, +50% (26) day 4: scapula hangs (time: 90s), 2min rest, pullups, +60% (27) testday 2: pullups to failure (18), 2min rest, as many pullups in 5min (37) day 6: 2x chinups, 2min rest, pullups +40% (25) day 7: 2x commando, 2min rest, pullups, +50% (27) day 8: scapula hangs (time: 103s)(increase of min 5s from last time), 2min rest, pullups, +60% (29) testday 3: pullups to failure (20), 2min rest, as many pullups in 5min (47) day 10: 2x chinups, 2min rest, pullups +40% (28) day 11: 2x commando, 2min rest, pullups, +50% (30) day 12: scapula hangs (time: 112s)(increase of min 5s from last time), 2min rest, pullups, +60% (32) testday 4: pullups to failure (22), 2min rest, as many pullups in 5min (52) day 14: 2x chinups, 2min rest, pullups +40% (31) day 15: 2x commando, 2min rest, pullups, +50% (33) day 16: scapula hangs (time: 118s)(increase of min 5s from last time), 2min rest, pullups +60% (35) testday 5: pullups to failure (25), 2min rest, as many pullups in 5min (55) day 18: chinups, 2min rest, pullups +40% (35) day 19: commando, 2min rest, pullups, +50% (38) day 20: scapula hangs (time: ...s)(increase of min 5s from last time), 2min rest, pullups, +60% (40) day 21: number from day 1 (5min + failure number) performed without 2min rest (goal:59) (65) day 22: final testday. max pullups in 1 set (goal: 26-34) (27)

[@jacobsmith7877]

Any form of muscle HYPERTROPHY?

[@NikA-wr6px]

That’s bloody insane man I think you got good results due to your number being close to about 80 reps and passing it at the end so essentially you are doing a full workout every day so now if you train weighted pull-ups you will see a lot of size gain so take advantage of that now

[@omgmaster9985]

@@NikA-wr6px why that? Why weighted pull ups could be the way for size gain after these 22 days? Could you explain yourself?

[@razmuzen1090]

@@omgmaster9985 When you can do like over 20 pull ups consecutively it's mostly endurance

[@jimbobthedog]

Thanks for posting this. I wasn't sure how many to do on day 2. I did 6 in a row on first day, and then 18 in 5 mins, so then I thought maybe I do 46 chin ups, and 64.4 pullups day 2. Your way seems more possible.

[@superlevo4574]

Me: Breathes heavily during a workout Jeff: why the way you're breathing now is killing your gains

[@gffitnessvlog7727]

kzbin.info/door/RsYSdT63pDTKYI83EfTNgg

[@lautarofabiani670]

there is actually an ab video in the channel about that, the bloated abs video

[@Rqptor_omega]

@@lautarofabiani670 but after the exercise you can breath nowhere you want

[@celynamez]

This is actually a real thing

[@andreavalsasina5425]

I'm gonna write everyday my progression DAY 1(22/06/20): TEST DAY 1: Max: 9 ... AMRAP: 15 ... Total: 24 DAY 2(23/06/20): Chinups: 18 ... Pullups(+40% max): 12,6 =13 DAY 3(24/06/2020): Commando pullups:18... Pullups(+50% max): 13,5=14 I didn't like commando pullups, It's not a great feeling doing them, I don't know why. But I did them anyways. DAY 25/06/2020: I wasn't at my house, so I could not do the pullups. DAY 4(26/06/2020): Hang: 50 seconds ... Pullups(+60% max): 14,4=15 When I was hanging my right shoulder started to hurt, I stopped because of it. DAY 5(27/06/20): TEST DAY 2: Max: 9 ... AMRAP: 16 ... Total: 25 So, I didnt improve, actually, I did the same 9 reps of day 1. I expected to get 10, but I couldn't. Lets see how it goes. DAY 6(28/06/20): Chinups: 18 ... Pullups(+40% max): 12,6=13 DAY 7(29/06/20): Commando pullups: 18... Pullups(+50% max): 13,5=14 DAY 8(30/06/20): Hang: 55 seconds ... Pullups(+60% max):14,4=15 DAY 9(01/07/20): TEST DAY 3: Max: 9 (again) ... AMRAP: 15 ... Total:24 So... I must be doing something wrong here, cause I dont see improvements. On my side, I must say that I feel stronger, and I defenitely improved my technique, making the ROM better, maybe thats why the numbers aren't growing. Well, lets see if next time I can reach 10 in a row. DAY 10(02/07/20): Chinups: 18 ... Pullups(+40% max):12,6=13 DAY 11(03/07/20): Commando pullups: 18 ... Pullups(+50% max):13,5 = 14 DAY 12(04/07/20): Hang: 55 seconds ... Pullups(+60% max): 14,4 = 15 I could have gone more with the hanging, but I was feeling my right shoulder hurting, so I stopped. DAY 13(05/07/20): TEST DAY 4: Max: 9 (aaah) ... AMRAP: 15 ... Total:24 Man I'm starting to get pissed off, my max isn't improving. And I could tell something was wrong right when I started the set, at the third ou fourth pullup I was already feeling tired. At this point, I think the only answer is that I should have some day off, maybe It's because my muscles are sore, even though I don't feel sore. And before this program, I was already doing the method greasing the groove for about a month, I would every day do some sets of pullups. DAY 14(13/07/20): I'm BACK, after a week... Chinups: 20 ... Pullups (+40%): 14 I decided to do the reps starting from a 10 rep max. I feel great now, the pullups got explosive again, feeling fresh. Let's see if I get the 10 rep max. DAY 15(14/07/20): Commando pullups: 20 ... Pullups(+50%): 15 DAY 16(15/07/20): Hang: 55 sec ... Pullups(+60%):16

[@adatta3046]

Hey, if you're technique and rom improved then you've definitely progressed, however you get the same number of pullups to failure for consecutive test days in a row, I would consider adding + 1 rep to this number for calculating the rest of the days in the block to make sure you are increasing volume from block to block.

[@andreavalsasina5425]

@@adatta3046 thanks man! I will do it

[@FLX097]

You are supposed to add Max Pullups and Max in 5 Minutes together and then multiply them by 2 and 1.4, 1.5, 1.6. So on Day 2 you should do 48 Chin ups and so on. You dont see results because you are not training with enough volume. Hope that helps.

[@andreavalsasina5425]

@@FLX097 I don't think it's how it work man, I even checked other comments and I'm doing exactly what other people are doing, so I'm doing it right. Plus, 48 chinups for me that can do 9 pullups in a rows is a bit too much, don't you think?

[@FLX097]

@@andreavalsasina5425 Damn you are probably right, I was starting to think that 160 Pullups are a bit too much. Thanks for clearing that up.

[@richard-dd3ge]

Well, after 22 days, it sure helped me from 6 pull up to 10 pull up, thanks Jeff!

[@flashgordon6510]

Okay, I started this today. I could do 2 pull-ups for step 1, and then 10 pull-ups in 5 minutes. Full disclosure, I'm a 57-year-old woman. I started calisthenics a few months ago (at which time, I couldn't do any). I'll report back on progress!

[@flashgordon6510]

Four days in -- keeping up with it, but wow, am I sore! But making progress. Did the four commandos (which I've never done before) and 16 pull-ups today, in sets of two. Did first testing day: 3 consecutive, 13 in five minutes. So that's a 50% improvement in consecutive and a 30% increase in five minutes. Also started incorporating pull-up negatives. Update 6/1/21: had to take a few days off because my arms/shoulders just weren't having it. But this morning, success! Did two sets of 5 chin-ups (keep in mind, a few months ago, I was celebrating being able to do ONE chin-up), and did 20 pull-ups with rest in between sets. Update 6/7/21: in my last week of the challenge. Stuck on 3, but that's okay. Still doing grease the groove throughout the day.

[@AnasA11]

any updates after a year?

[@varkxx]

@@AnasA11 she's 57 sooo i think....... yeah Sorry for the joke

[@ernielambert7419]

Kudos to you, keep it up. I'm 73 and still doing Pull Ups and Chin Ups, so don't let your age (or fairer sex) hold you back. BTW bodyweight is a big factor. I'm trying to lose maybe 10 to 15 pounds.

[@soapy12331]

Day 1 (June 21, 2020) testing day: 11 - pull-ups max to failure. 14 - pull-ups AMRAP in 5 minutes. My muscles were dead after the 11. 25 - pull-ups total max + AMRAP in 5 minutes. Day 2 (June 22, 2020) non-testing day: 22 - chin-ups with rest (not timed). (sets)x(reps): not recorded. 16 - pull-ups with rest (not timed). (sets)x(reps): 16x1. Took me a long time to do this. Could barely do 1 rep at a time. Day 3 (June 23, 2020) non-testing day: 22 - commando pull-ups with rest in 5m45s. (sets)x(reps): 11x2. 17 - pull-ups with rest in 9m38s. (sets)x(reps): 17x1. After 13 reps, I could not complete a full pull-up. I went up as far as I could from a low hang, came back down, and then did a "jumping pull-up" to bring my chin above the bar. Day 4 (June 24, 2020) non-testing day: 0m50s - scap pull hang. 18 - pull-ups with rest in 5m03s. (sets)x(reps): 18x1. Day 5 (June 25, 2020) testing day: 10 - pull-ups max to failure. Less than day 1. What did I do wrong...? 20 - pull-ups AMRAP in 5 minutes. 30 - pull-ups total max + AMRAP in 5 minutes. Day 6 (June 26, 2020) non-testing day: 20 - chin-ups with rest in 4m25s. (sets)x(reps): 5x2, 10x1. 14 - pull-ups with rest in 3m49s. (sets)x(reps): 14x1. Day 7 (June 27, 2020) non-testing day: 20 - commando pull-ups with rest in 4m10s. (sets)x(reps): 5x2, 10x1. 15 - pull-ups with rest in 3m35s. (sets)x(reps): 15x1. Day 8 (June 28, 2020) non-testing day: 1m02s - scap pull hang. 16 - pull-ups with rest in 3m10s. (sets)x(reps): 16x1. Day 9 (June 29, 2020) testing day: 11 - pull-ups max to failure. Same as day 1. 20 - pull-ups AMRAP in 5 minutes. Did 2 half-reps for rep #20, so I counted it. 31 - pull-ups total max + AMRAP in 5 minutes. Day 10 (June 30, 2020) non-testing day: 22 - chin-ups with rest in 4m20s. (sets)x(reps): 11x2. 16 - pull-ups with rest in 3m50s. (sets)x(reps): 16x1. Something wrong I realized was that I was "unpacking the shoulders" as I was doing the dead hangs. I made an effort to fix that today and I felt much stronger. Jeff explains it here: kzbin.info/www/bejne/qXrZe4ecfN2XfNE Day 11 (July 01, 2020) non-testing day: 22 - commando pull-ups with rest in 2m55s. (sets)x(reps): 11x2. 17 - pull-ups with rest in 3m57s. (sets)x(reps): 17x1. Day 12 (July 02, 2020) non-testing day: 1m07s - scap pull hang. 18 - pull-ups with rest in 2m45s. (sets)x(reps): 2x4, 5x2. Day 13 (July 03, 2020) testing day: 11 - pull-ups max to failure. Same as day 1. 25 - pull-ups AMRAP in 5 minutes. This is also my day 1 total. 36 - pull-ups total max + AMRAP in 5 minutes. Day 14 (July 04, 2020) non-testing day: 22 - chin-ups with rest in 2m50s. (sets)x(reps): 11x2. 16 - pull-ups with rest in 2m45s. (sets)x(reps): 1x3, 4x2, 5x1. Day 15 (July 05, 2020) non-testing day: 22 - commando pull-ups with rest in 1m55s. (sets)x(reps): 1x10, 3x4. 17 - pull-ups with rest in 2m40s. (sets)x(reps): 1x4, 3x2, 7x1. Day 16 (July 06, 2020) non-testing day: 1m13s - scap pull hang. 18 - pull-ups with rest in 2m05s. (sets)x(reps): 1x6, 2x3, 3x2. Day 17 (July 07, 2020) testing day: 11 - pull-ups max to failure. 25 - pull-ups AMRAP in 5 minutes. 36 - pull-ups total max + AMRAP in 5 minutes. Results are exactly the same as day 13. Day 18 (July 08, 2020) non-testing day: 22 - chin-ups with rest in 2m40s. (sets)x(reps): 1x6, 1x5, 1x4, 1x3, 2x2. 16 - pull-ups with rest in 2m25s. (sets)x(reps): 1x4, 1x3, 1x2, 7x1. Day 19 (July 09, 2020) non-testing day: 22 - commando pull-ups with rest in 1m40s. (sets)x(reps): 1x10, 1x6, 1x4, 1x2. 17 - pull-ups with rest in 2m40s. (sets)x(reps): 1x5, 1x3, 2x2, 5x1. Day 20 (July 10, 2020) non-testing day: 0m55s - scap pull hang. Yikes...off day today. 18 - pull-ups with rest in 2m28s. (sets)x(reps): 1x6, 4x3. Day 21 (July 11, 2020) final testing day 1: 3m40s - 25 pull-ups with rest. (July 12, 2020): Did not have time today. Will do the final test tomorrow. Day 22 (July 13, 2020) final testing day 2: 13 - max pull-ups until failure. 18.18% improvement.

[@wylfo]

Yeah i thought it s just me to struggle to do the nontesting day :D

[@joshuhigashikata9201]

What about today?

[@jonathansevert8400]

Your percents added are wrong... 40% of 14 is 5.6... Round it how you like and there's your number. You added 10% each time.

[@hassaannadeem8858]

@@jonathansevert8400 you're supposed to add 40% of the maximum amount of pullups done in one set on the testing day. Not the AMRAP pullups in 5 minutes. So 40% of 11 is 5.6.

[@athulpeter9570]

Same here . 9 pullups to failure and 13 pullups in 5 min on day 1 . On day 5 , 8 pullups to failure and 13 in 5 mins

[@adop01gamer]

*Jeff calls the police* Police: 911 what's your emergency Jeff: WHATS UP GUYS JEFF CAVALIERE ATHLEANX DOT COM

[@ptjoey5297]

What's up guys Jeff Cavaliere, Athleanx.com, please help me I am currently being held hostage in my neighbor's basement. Ok guys I'll catch you in the next video.

[@Skankhunt668]

@@ptjoey5297 he could stop a bullet with those pecs

[@icewolf415]

Thanks so much Jeff. The push-up one was great so I was really hoping for a pull-up one

[@dion9699]

Anybody who isn't sure whether to do this or not should, it really works. I went from 15 to 20. Word of advice, take about 5 days rest after day 22. I got to day 22 and could only do 17 but after some rest I was able to do 20.

[@kristofferertmannhuerta2035]

Did you rest in between block or did you do everything in a row?

[@isaiahalmeida01]

I gave same question ^

[@rintje6507]

Alright Jeff. I accept the challenge. Test day 1: I can do 12 consecutive pull ups. I managed exactly 30 in 5 minutes. Lets see how this goes Test day 2: Max consecutive: 15 reps In 5 minutes: 36 reps Test day 3: For two days now my left shoulder has been killing me (It feels like it's the bicep attachments). My leading hypothesis is that I didn't control the negative enough during my first test day and it's slowly starting to act up. Either way: Max consecutive: 14,5 ish In 5 minutes: I stopped at 11 because I think I was hurting myself. I had more in the tank in both situations and stopped because of pain/potential damage. I have decided to rest until the pain is gone and then continue the workout starting with a new testing day.

[@heindattel3919]

Are those 12 strict from straight up and back to fully straight? If so then congrats already cause you should be somewhere strooooong after 22 days. Stay healthy

[@adityashah4634]

😲

[@pewpewandrew3171]

@@realericanderson eric anderson? Hunter?

[@ChuckMarshburn]

Eric Anderson I got 12 and 30. I’m in for the competition

[@TheTerangbulan]

@@ChuckMarshburn I got 2 and 6 y'all let's go

[@taibmhamdi5480]

i'm doing this and i will be updating to you day 1: 12 to failure, in the 5 mins I did 25 day 2: 24 chin ups 2 min rest and then 17 pull ups(140% of my max pull ups) day 3: 24 commando pull ups 2 min rest then 18 pull ups(150% of my max pull ups) day 4: scap pull hangs 1min42s (it was tough because i don't usually do it) 2 min rest then 20 pull ups(160% of my max pull ups) day 5: 14 to failure , in the 5 minutes i did 31( pretty good development in just 5 days) day 6: 28 chin ups 2 min rest and then 20 pull ups(140% of my max pull ups) day 7: 28 commando pull ups 2 min rest then 21 pull ups(150% of my max pull ups) day 8: scap pull hangs 2min then 2 min rest then 23 pull ups(160% of my max pull ups) day 9: 14 to failure, in the 5 mins I did 33 day 10: 28 chin ups 2 min rest and then 20 pull ups(140% of my max pull ups) day 11: 28 commando pull ups 2 min rest then 21 pull ups(150% of my max pull ups) day 12: 2min bar hang 2min then 2 min rest then 23 pull ups(160% of my max pull ups) day 13: 12 to failure (less than the other test days but it's exepected because my muscles are tired) then in the 5 min i did 30 day 14: 28 chin ups 2 min rest and then 20 pull ups(140% of my max pull ups) day 15: 28 commando pull ups 2 min rest then 21 pull ups(150% of my max pull ups) day 16: scap pull hangs 2min5s then 2 min rest then 23 pull ups(160% of my max pull ups) day 17: 15 to failure then in the 5 min 34 day 18: 30 chin ups then 21 pullups(140% of my max pull ups) day 19: 30 commando pull ups then 23 pullups(150% of my max pull ups) day 20: 130s bar hang and then 24 pull ups(160% of my max pull ups) day 21:the goal is 37 i did 41 (that's good) day 22: 17 pull ups unbroken the goal was 18 but i'm still happy with the results this workout is worth it especially if you're a beginner

[@bastiaanbogers4114]

How is the soreness with you? I’m doing practically the same as you (13max+23restpause) and I’m on day 3 now but I’m so sore. I feel like I’m gonna have to skip in some rest days after every block.

[@adamjuhasz6890]

I'm on day 3 aswell, and i feel sore since the first day, but it's not that brutal soreness that you'd have after a regular back workout. I think it's bearable to do 22 consecutive days.

[@lynophrine]

So, what is the purpose from adding 12 + 25 =37?

[@taibmhamdi5480]

@@bastiaanbogers4114 yes i have some soreness but it's not brutal it's bearable

[@taibmhamdi5480]

@@lynophrine you will need it for the day 21

[@chriswhitmire4167]

Just got my pull up bar, so I'm starting the challenge. I'm recording everything here for myself and because it may be helpful to someone else. Day 1: -No rest MAX: 6 -Total done in 5 mins: 10 Day 2: - Did 12 chin ups - Did 8 pullups Had to rest a fair bit and was still sore from day 1. But the day went good and lookin forward to some GAINS Day 3: -Did 20 commando pushups -Did 9 pullups This was rough, but it actually did more commando pushups then I originally intended, haha. Jeff used 10 in his instruction, so I must of had that number in my head. But its better to do more then to do less! Whoop! Day 4: Had a dead hang of 1 min 15 secs and did 10 pullups Day 5: new no rest MAX: 7 pullups Total done in 5 mins: 14 I need to do better about keeping my legs in front of me and abs contracted (plugging energy leaks according to Jeff), but I'm happy with the practice so far. HOORAH Day 6: Did 14 chinups and 10 pullups Day 7: Did 14 commando pullups and 11 pullups Things were much easier today! I busted out 8 commando pullups right off the bat! Day 8: 1 min and 45 secs, big improvement! 12 pullups Day 9: New no rest max: 9 5 min total: 15 Still need to work on proper form. When my biceps get tired, I dont get my chin above the bar Day 10: 18 chin ups, 13 pullups. Working on having better technique. Felt good today. Had to do a lot of rests and do one at a time, but the rests were short and they were enough for me to keep going Day 11: 18 commando pushups (9 on each side) 19 pullups (I added 5 cus I was feeling good today!) I'm very happy with the progress I'm seeing so far. I feel good about my technique today as welll. Day 12: 1 min 30 secs. Not as much as last time, but i think my hands are tired from yesterday. 17 pullups (i did 2 extra) Day 13: No rest max: 12 ( double what i started!) 5 min total: 20 Day 14: Did 24 chinups Did 17 pullups This took a while, but I did it I took the next day off from pullups. When I flexed, my left elbow hurt just a bit, so I'm taking a day off from working the biceps to decrease risk of injury. Day 15: Did 24 commando Did 18 pullups Day 16: Did 1 min 25 secs 19 pullups Day 17: No rest MAX: 12 Did 21 within 5 mins Same max as last time, but i’ve working slower and with more attention to form. So i’m happy with this number! Day 18: Did 24 chinups Did 17 pullups Took 2 days off from pull exercises due to some pain in my left elbow Day 19: Did 24 commando Did 18 pullups Day 20: 1 min 25 secs (same as last time) Did 19 pullups Day 21: Did 25 pullups in 5 minutes! Great improvement! My origianl total max on day 1 was 16, so i did much more! Day 22: No rest max is 12! Which is double my original! It has been 12 for the past few test days, but i feel ok with this cus i have been putting effort in proper form and making sure my chin clears the bar everytime. In conclusion, it works!! Hoorah Jeff!

[@teamfortresseditor2]

commenting to track your progress and share mine ( note I have a really thick pullup bar ) : day 1 : max pullups 10, 17 in 5 mins day 2 : 20 chinups rest pause, barely got 14 pullups rest pause, was really tought

[@chriswhitmire4167]

@@teamfortresseditor2 Keep going man! You got this!

[@nathanielsimha7580]

Awesome video. Loved it.

[@flippicanimation6161]

Here's a quick joke: Hypertrophy isn't my goal, so failure isn't an option.

[@MasterNservant]

Where is the joke?

[@donaldmingojr.8261]

ok I think I got it.....huh?

[@TheIrishFoley]

I enjoyed it

[@n4rband]

Haha

[@hamsreal]

Good one

[@danzim3617]

Jeff, you inspired me to start my own channel. Thank you for the great tips! Keep up the good work :-)

[@tmsoens]

I did this for 220 days and I got 1024 pull ups. Works really well!

[@ricardo.davinci]

Thank you very much Jeff. This absolutely works. Just did my fourth test day and already reached my double: 16 baby! I haven’t done that many pull-ups since high school (I’m 47). I convinced my 17 year old son to join me and he’s on par to reach his double as well. My 16 year old daughter is trying to get her first pull-up, so she’s been getting stronger with Jeff’s other program- we are looking forward to day 22 and her first pull-up ever (fingers crossed). Whole family is going to do the other 22 day plans: push-ups and 6 pack abs. Thanks again from an AX-1, AX-2, TNT PLUG IN, and Xero veteran.

[@godslittlestidiot2984]

this couldn't have come at a better time. I've been working for years to get more, and my max has been 10 in a set but I can do up to 25 in 5 sets. gonna do this challenge!

[@colink2615]

Seeing improvements already! Can we do something like this for legs? That would be cool.

[@ezequasians5244]

Ur nuts

[@matthewmiller9485]

Yeah either a 22 day double your squat weight or double your squat reps would be bomb too. It would also be nice to offer a full calisthenics progression, a bar bell version, a dumbbells version, and maybe even a resistance band version.

[@Fmancillaz]

First time I'll be doing pull ups on a daily basis. *Day 1* Max: 4 Max in 5 minutes: 7 *Day 2* 8 chin-ups ( 4 in a row, then 2, 1 and 1) 5,5 pull ups ( took me like 15 minutes to do this, it was a nightmare). *Day 3* 8 commando pull-ups 6 regular pull-ups Again, I struggled. It wasn't as hard as yesterday tho. *Day 4* Scap pull hang ✅. It wasn't a long time but I gave my best effort. 8 pull-ups in total! This is my biggest progress so far. 5 straight pull-ups, then 2 more to complete my max + 60%. Since it was so motivating to break my record, I did an additional pull-up. *Day 5* Max: 6 Max in 5 minutes: 8 Great progress so far 💪🏼 *Day 6* 12 chin-ups 8 pull-ups (taking rests) *Day 7* 12 commando pull-ups 9 regular pull-ups *Day 8* Scap pull hang (1 minute) 9 regular pull-ups *Day 9* Max: 5 Max in 5 minutes: 10 Total = 15 *Día 10* 10 chin-ups 7 regular pull-ups *Day 11* 10 commando pull-ups 7,5 regular pull-ups *Day 12* Scap pull hang (1 minute) 8 regular pull-ups *Day 13* Max: 7 Max in 5 minutes: 14 Total = 21 Big progress today! *Day 14* 14 chin-ups 10 regular pull-ups *Day 15* 14 commando pull-ups 10.5 regular pull-ups *Day 16* Scap pull hang (1:10 minutes) 11 regular pull-ups *Day 17* Max: 8 Max in 5 minutes: 14 Total = 22 *Day 18* 16 chin-ups 11 regular pull-ups *Day 19* 16 commando pull-ups 12 regular pull-ups *Day 20* Scap pull hang (1:32 minutes) 13 regular pull-ups *Day 21* 19 pull-ups in 5 minutes! I'm so happy right now. Half of the challenge is done. Tomorrow will be the final test. *Day 22* I did it! 8 pull-ups. I doubled my initial max. It works. If someone ever sees this comment let me tell you this. Don't give up no matter how hard it might look. I only could do 4 at the beginning, now I can do 8 and I have no doubt I'll be able to do 12 in February.

[@mikekram2199]

Can you do 12 now its March?

[@Fmancillaz]

@@mikekram2199 yes sir, barely... But I can do 12

[@ratonotota1508]

@@Fmancillaz how many can you do now?

[@mikesrandomchannel]

Looks like your experience was similar to mine. I went from 3 to 9. It's just such a great feeling being able to stay on the bar and get more done!

[@User1245..]

I’m only half way through this, but already I have doubled my pull-ups. This is not a waste of time. I recommend either doing this with the other 22 day workout Jeff has or just your regular workout as an add on,

[@frankgallagher7362]

What was your starting amount? Had you done pullups before? I've been doing pullups for the past 5 weeks and I'm already up from 6 to 15-17 with good form (depending on the day).

[@User1245..]

Frank Gallagher my starting was about two but after the 22 days I got up to ten

[@frankgallagher7362]

Your progression seems normal, you probably would have reached that level just by doing regular pullups once a week and changing your diet. I struggled too at first but once I switched up my diet and rested properly pullups got a lot easier. My mistake in the beginning was doing them too frequently, I did 6 on the first day, then the day after I only managed 3, then the day after that I couldn't even do one pullup. I waited 2 days but could still only do 1. Waited another 2 days, still 1. Then I rested for a whole week, now I was back at 6. Then 7, 8, 10, 12, 13, 14, 15 within the coming weeks. I'm now stuck on 15. I did 17 once but the form was sloppy on the last two. I started doing them a bit more frequently once I grew stronger (twice a week) but I always made sure the muscle was completely rested.

[@Skadongle]

Frank Gallagher i went from 8-9 what is wrong with me

[@MatrixWisconsin]

I swear these guys have some kind of foreknowledge of my workouts

[@gainsoncamera2815]

Didn’t even know this was something I wanted to do till I watched this video 😅🔥 Let’s get it 💪🏾

[@chrisgrechfitness6649]

Thank you Jeff for providing such valuable fitness information. It’s good to have a fitness KZbinr who actually talks proper fitness.

[@cubanbanban]

Hands down you are the best trainer man. You deserve all the success.

[@calloforestis3126]

When you're so early not even the giveaway comment is there...

[@gumball6804]

ya ment bots ma man

[@1MinuteLifeAdvice]

What’s the giveaway comment

[@gumball6804]

@@1MinuteLifeAdvice u know the ones that say "dont lie who has been a fan before*insert date* i am gifting everyone who subscribes to me" and it has a shit full of emojis

[@jjonkers4066]

Is he still doing that?

[@gumball6804]

@@jjonkers4066 yes

[@JackgarPrime]

Pullups are one of my weakest exercises, so I'm down for trying this.

[@carlosmethodfitness]

Great advice Jeff, I shall try this pull up program and see how I get on. I have always struggled with pull ups. Thanks for posting this. Carlos

[@galaxy-lc4zi]

I will be starting this program from today onwards. I will keep you guys updated. Wish me luck.

[@busteroaks402]

Didn't realize this was AthleanX without Jesse's intro!

[@coolunknown7846]

As a beginner, I have one more question: What about rest days? I'm sure you left them out on purpose, but what's the reasoning behind it? I'm used to hearing that if you don't implement rest days, your performance will decrease.

[@ShookKe3]

From my experience I would say, that if you ONLY do Pull ups, your recovery might be quick enough to catch on for 22 days, but if you are already doing a whole training program you will burn out for sure...

[@hello7533]

Presumably because on days 2,3,4 you arent going to failure, you dont need the rest days.

[@justpocoloco6446]

You're not going to failure so for 22 days it's possible to do it, with that said I am completing my 22 days push challenge amd even though I haven't been able to see any results I'm sure after I would take a few days off once the challenge is complete, my push up number should have increased compared to what I've started it... but that's just a theory, I'll see how it goes. With that said if you woild continue the challenge even if the 22 days are over you wouldn't be able to perform well so you may just need a week off in order to repeat the challenge.

[@hongtravelvlogs7841]

I think that in those 22 days there's no need for rest days since you only perform 2 sets of exercises (non pull up + pull ups) per day and almost never perform until failure (only on test days). In other words, you will be working those muscle groups (back, biceps and forearms) only 2 sets per day, which are 14 sets per week, which is far from risking deterring results. For instance, what science data provides is that doing more than 20 sets per body part per week may become deterring, while doing between 10 and 20 sets per body part per week is believed to be the sweet spot for strength and muscle growth without the risk of overtraining and injury. Hope that helps.

[@lisandro2882]

@@hongtravelvlogs7841 Can you link the data for that claim? I'm starting to think this might be the reason I've reached a plateau in growth. I'm doing 4 sets (some with supersets) of pullups and chinups 3 times a week, plus biceps curls. I do the same thing with my pushups and dips.

[@JoschFK95]

Does it really make sence to work out on your back every day?

[@gerbermejia2927]

I just finished the 22 days. Went from 11 pull-ups to 20. Thanks Jeff, truly.

[@gurpritbhaker3365]

“Day 2: Start with the first non-pull up exercise... 🤔... the chin up” 😳

[@smithy1819]

GURPRIT BHAKER you’re using your biceps instead

[@gurpritbhaker3365]

Smithy 18 Yep. Was just a joke as chin ups are very similar and almost as tough...

[@gurpritbhaker3365]

Always Severus was just a joke dude. Didn’t realise a logical explanation was required. But cheers anyway

[@gurpritbhaker3365]

Always Severus No worries 👍

[@mrkrishnsharma]

Finally getting a pull-up bar at home, this workout is going to be lit.

[@Excelsior1937]

Woo! 👏🏻👏🏻👏🏻

[@archiesutherland6127]

I'm not allowed lol

[@hyperwizard4281]

Be careful with door mounted ones because they can damage the doorframe, I speak from experience

[@Ace-nv3ug]

@@archiesutherland6127 yeah I'm not allowed as well cause of the damage to the door frame

[@chinmaykadam9791]

@@hyperwizard4281 You can even buy the vacuum one, which doesn't need any screws and is also expandable.

[@5minbiography608]

To the point info. Thanks

[@yoinkkm7856]

went from 2 to 11...ggs

[@zipstring]

Best Channel for Funny Comments. Even if will kill your gains.

[@yasirisrar5493]

Max out at 13reps. Lets see how this goes. Whos going to take the challenge with me

[@willelfakir]

Im at 10 lets go bro

[@calebb8369]

Im a 11

[@a2-antonio892]

me 8

[@maptaindecaptain]

11

[@eduardorivera508]

I'm at 10. I'd love to get to 20! We got this!

[@camdawg3]

Complete success, started at only being able to do 5 pull ups max and just finished my day 22 and hit 10! This program worked like a charm! I've been trying to strengthen grip and do more pull ups to get better at Spartan races and I think this will help a lot. Thank you!!

[@wafiyazaji7776]

Jeff: double your pullups in 22days Me who cant even do one: *LIGHT WEIGHT BABYYYY*

[@jsoduwnwywy]

You're subbed to Morgan are you 7

[@monoV2]

I struggled with obesity for my first 35 years. Five years later, I am at Day 20: 9 max and 15. I never thought I would experience what pulling your OWN weight meant, but after deciding to change what I ate, how I ate, and how I delt with emotions in my life, I am at my best today, loving being able to increase my skill a bit more, and that is just bliss. So go ahead my friend, decide that you want it, jump on it and start training. You will find pretty amazing feelings of selfworth, selfrespect and selflove. YOU'VE GOT THIS!!!

[@miami2881]

Jeff Cavaliere 22 Pull up Challenge Day: 1. Max pull-ups to failure- 3, two minute rest, pull amrap in five minutes- 6 2. Chip ups with rest- 6 (3+2+1) 2 minute rest, Pull-ups with rest- 5 (2+1+1+1) 3. Commando pull-ups 6 (4+2), 2 min rest, pull ups with rest- 5 (2+2+1) 4. Scrap pull hang- 45 seconds, 2 min rest, pull ups with rest- 5 (2+2+1)

[@nichijou2406]

Why did you stop?

[@chrissharratt8953]

July 2020: To give some focus in a crappy year I've set a target of 10 good form, wide grip, pullups by end 2020. I'm 43, 194cm, 92kg. As I could only do 1 full pullup I figured the 40,50,60% doesn't really work at my low level. So got a heavy assistance band and just completed my first 22 day pullup challenge with it. With heavy assist band went from 10max + 22in5mins on day 1, to 21max + 50in5mins at final tests. Stepping down to medium band now and going again. Plan is to repeat again after with light band before going unassisted. So far so good, let's see if this works... Edit#1: Aug 2020 - just completed my 2nd 22day run through using medium resistance band this time. Results; day1=12+32, final tests=22+52. To check it's helping my unassisted I just tried max unassisted and did 6 continuous with reasonable form. Yes, it works! Happy with progress, now going again with light band this time... Edit#2: Sep 2020 - 3rd 22day complete using light band. Results; day 1 = 12 + 32, final = 21 + 50. That's 66 days of pullups done! Body holding together and adapting 💪🏻, rest for a couple of days now and then go again, unassisted this time... Edit#3: Oct 2020 - completed unassisted. Results; day1=8+22, final=13+38. So, in 88 training days I've gone from 1 full rep to 13 full reps. Really pleased! Think the steady progress via the bands helped me stay injury free. Form isn't perfect yet so focus on that and getting to 20 reps now. Then new target with weighted pull ups? 🤔

[@itsmurod]

Great progress! Keep it up! For extra progress, take care of your nutrition and sleep. Good luck

[@haz1bro690]

Good shit dude, probably could start doing them just bodyweight now. Keep it up

[@chrissharratt8953]

Thanks for encouragement both! 😁 I'll keep going with the steady progression by dropping down band levels (medium band is noticably harder than heavy) - finding my body also needs time to adapt in supporting areas like forearms, grip and core (stopping body rotation on commando version). My forearms are less sore now after 5 weeks and I'm getting my first calluses! Little gains will add up hopefully 💪🏻😂

[@josephikrakowski6526]

That's really cool how to adapted it for yourself

[@yaronlavi16]

Great progress! However at that low amount of reps progress can happen really fast. If you can do more than 5 i recommend doing without bands

[@stilllmkp]

day 1 : 7 max pullups 14 pullups in 5 minutes day 5 : 9 max pullups ( +2 pullups) 19 pullups in 5 minutes (+5 pullups ) day 9 : 9 max pullups ( no increase) 17 pullups in 5 minutes (decrease) (day 9 test day i didnt improve due to bad diet over the last couple of days)

[@craigsmith5444]

The programme worked! I did it over 25 days as the last few days were intense on my forearms but went from 6 reps max to 12 rep max in 25 days! Cheers Jeff

[@michaelberger977]

I started with 13 max. Pullups in one set, made all the 22 days as recommended, got me to a total of 977 Pullups over 22 days. My max reps per set increased to 18, so there is a nice progress but unfortunately not the 1.5 to 2x I expected. But it was nice to do it and I definitely see some small gains which came with it. First I was disappointed that I didn`t made it to the expected number. But! It showed me again that it takes a hell lot of work to see even small gains when you are already working out for years, which made me appreciate even more what I`ve accomplished over the last years of working out. This means so much more to me than a number I couldn`t achieve ever could mean to me.

[@commonenglishmistakes4360]

So were you doing this in addition to regular workouts or did you stop other workouts and focus only on this?

[@justinjx3]

I’m currently on day 18. My day 1 max for 1 set was 5, now I can do 9!!! I can guarantee by the end that I’ll get to 10!!

[@Zeratul723]

Nice work man keep it up.

[@NikA-wr6px]

I started at 8 now I can do 11 it’s is way better

[@kasperrieberg3495]

That’s pretty good going mate 💪💪

[@filippetrula1234]

When i started doing pullups in may my max was 5 and got to 9 in few weeks just by swimming and doing more pullups

[@kasperrieberg3495]

Filip Petrula Keep on going 👍

[@davidhelman3045]

Hey guys, I tried this challenge and I wanted to post my results as a somewhat more advanced trainer/workout person. For some context I have been working out for over 20 years and I also have experience as a rock climber so I already have a fairly high pullup baseline. Obviously with the virus I haven't been going to the gym, but I have been doing pullups somewhat, so I thought I would try this challenge to see how it goes. Day 1 baseline: 18 pullups 5 min AMRAP: 26 Total: 44 Max hang = ~120 seconds Test day 2: 20 pullups 5 min AMRAP: 30 Total: 50 Max hang = ~130 seconds Test day 3: 21 pullups 5 min AMRAP: 33 Total: 54 Max hang = ~140 seconds Test day 4: 22 pullups 5 min AMRAP: 32 Total: 54 Max hang = ~150 seconds Test day 5: 23 pullups 5 min AMRAP: 34 Total: 57 Max hang = ~160 seconds Final test 1 44 in 5 minutes - I did it barely, 1 second left made it to 44. Final test 2 24 max pullups Overall this is a good challenge I went from 18 to 24 max in 1 set, I would suggest for newcomers that are maybe doing some other stuff to add a rest day between each block to help recover. Towards the end I had to add a day or two in because I was also doing other workout stuff, but maybe you wouldn't need to if this is all you did, but I am happy with the results, good luck to you!

[@rikard7476]

Thanks, man! Thinking about this, starting around 16-17...

[@davidhelman3045]

@Connor Hudson Yea, don't go to full exhaustion on the other body parts and be very careful about how hard/often you work complimentary muscles. For example, the pullup works back/biceps, I would be careful about how many bicep curls you do, or lat pulldown type of stuff. I would stick with pushing excercises, lower body, and cross training like cardio/swimming/yoga. You are already working out every day or almost every day with this challenge, know your body's limits and don't go crazy with too much other stuff unless you have the body/supplements to handle it.

[@mitchroberts3392]

Max in one set increased from 13 to 16. Max in 5 mins increased from 35 to 41. Nowhere near double my initial max but still an improvement 👍

[@jeweltr5634]

Day 1: 7 reps to failure. Day 22: 18 reps to failure. 💥 Totally works.

[@AS-qj5eh]

How long did you rest between sets on the rest pause bit please help

[@chriswashingtonbeats]

@@AS-qj5eh I assume it's a short amount of time like 10 to 20 seconds just so u can have enough energy to get a couple of reps

[@henryvalenzuela3946]

Jeff, you’ll probably never read this comment, that’s okay. I would just like to thank you for another very effective workout. As a former Marine I can tell you pull ups are a staple to a Marine’s fitness. Back when I was younger they came fairly easy to me. With age they became more difficult. I’m happy to tell you after completing this program ,I had great results. On the test for day 21,I increased my 5 minute max by 60%. On the the test for day 22 I increased my single set max by 50%. Thanks again!

[@nircoren8161]

start: max pull ups 15 5 min: 31 end: max pullups 21 5 min: 46 almost 1.5 better, very happy with the program. thank you jeff!

[@conciertisimo]

Same day 1 stats, looking forward to seeing them results at the end too!!

[@CavallinoRampante65]

It works like a charm. All you need is to stick to the program. Without sacrifice, no reward! I went through the 1 to 5 pull-ups workout first and I am now halfway through this. I went from 1 pull-up to 6. And it’s not over! Can also do 7 chin-ups of which I could previously do 2!!! I am doing Athlean X at the same time. Great program! Thanks Jeff!!!

[@deenhafiz8102]

When Jeff collects all 6 dumbbells and flexes his bicep Barbells: What did cost? Jeff: Internal Rotation

[@rockie8254]

Say, I started at 10 pullups, doing Jeff's programme, rinse and reapeat, after 10years, I can do 100000 pull ups??

[@didandron]

Yes.

[@menbah]

Yeah we will all have the world record! Best thing is that its guaranteed!

[@pipebomb8562]

You will hit a plateau or saturation point. Elite athlete break that . But 100000 pull ups is too much.

[@dannyclub09]

David Goggins has entered the chat.

[@BubbaSmurft]

You're really shit at math... keepin' it simple at 2x, in just two years (not including leap years) you'd be doing 21,474,836,480, at 1.5x you'd still be at 2,876,265.

[@NekRekt]

Gonna begin next week after this deload one i'm SO excited

[@zeldris1246]

Went from 6 to 11!

[@beefling5390]

When the military recruiters come to school.

[@kimosabbe50]

Love ER For me that day was 45 years ago and I still remember it like yesterday (did 7) 😅 (can actually do 10 now, but not sure my 63 yo body can take this workout) 🤔

[@nasirbone979]

When they came to my school we had a pullup competition. We had both stopped at 28

[@sumona8632]

@@kimosabbe50 respect, Sir

[@SantanaBanana47]

I did 18 good ones as a freshmen and they thought I was older than I was.

[@thegalloway9145]

On 1st test day- 7 no rest: 17 in 5 min: 24total 2nd Test day: 9 no rest : 20 in 5 : 29 total 3rd test day: 10 no rest : 22 in 5 4th test 11 no rest: 20 in 5 5th test 12 no rest: 24 in 5 Day 21: 29 in 5 I did have a couple rest days due to travel. Day 22 : 11 no rest, second most ive ever done no rest, 12 was my best.

[@marksharp5824]

What about no rest? I mean the last day

[@thegalloway9145]

@@marksharp5824 yes no rest for 12.

[@noway7891]

2 "cycles" in and already from 6 to 11. A really helpful guide and I am doing it along with the other 2 22days. push-ups went from 18 to 24 and tomorrow is another testing day. I can feel the improvements!

[@feelinglavish8369]

Haven't look at the video yet, but I can tell it's already helpful. Jeff the goat!

[@MrInquizitor]

From 13 to 22. I don't know how but it really worked. Probably Jeff is just genius.

[@user-qn5ys7ps6y]

Excuse me,do you have a rest day or 22 day in a row?

[@MrInquizitor]

If I'm not mistaken, it was 22 in a row. But you should listen to your own body. If you feel like you need a rest, take a day off.

[@user-qn5ys7ps6y]

@@MrInquizitor Thanks so much :)

[@ethan.wroblewski]

Hey guys! So I actually have been training on my pull-ups because I’m going out for a school record (60) and I’m actually doing a lot of progress I actually have been doing my own training and I’ve actually noticed that just doing the pull up hang for as long as you can and try to go until failure til you literally can’t hold anymore! I’ve realized that just doing that has increased my pull-ups a lot!

[@marco_marvelous]

interesting, thanks for the heads up, I'll keep it in mind. good luck on your school record bro

[@ethan.wroblewski]

marco_marvelous thanks champ I’ll be posting a KZbin video about my progress soon!

[@thestrongestman1008]

Great video.

[@toyir4934]

Thanks a lot man I couldn’t even do 1 pullups properly but after watching your videos I can do 4 pull ups without resting and will improve more ,though it took me 2 weeks but with the patience comes rewards