Dramatically Improve Your Pull-Up Strength

Do you want to do more reps, build strength, and overall dramatically improve your pull-ups?
In this video, I explain a few key training principles (like TUT and Drop Sets) that you need to follow if you want to see results FAST.
It's a quick watch and I promise you'll learn something useful!
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🔥 If you want to become an absolute shredded and athletic beast, hit this link below and join over 10,000 other men who are transforming their bodies without fancy equipment, expensive supplements or any of that BS.
►calxthenics.com/project-shred-ab
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RELATED CALISTHENICS VIDEOS:
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► How To Do Russian Dips: www.youtube.com/watch?v=vFEVe...
► 5 Best Exercises For Shredded Abs: www.youtube.com/watch?v=ryvwR...
►How To Start Calisthenics at Home for Beginners (No Equipment): www.youtube.com/watch?v=hEXjX...
/ @adam_frater

[@gregchristopfel8106]

No need to apologize for shortness. It is jam packed with great information and clearly communicated.

[@Snk13_ty]

Seems like you've developed an emotional attachment to someone you don't even know. You ok?

[@gregchristopfel8106]

@@Snk13_ty ???

[@Snk13_ty]

@gregchristopfel8106 Umm Greg, don't pretend to be naive to what I said ok?

[@IM4N13]

@@Snk13_tylet him love who he wants, u‘re like a jealous chick 😂

[@Snk13_ty]

@IM4N13 That spin doesn't really work lol. Nice try but not really🤭 My point is that people who form emotional attachments to people that they see on a screen(such as KZbin)are often doing so because they lack real life connections with people in person outside of social media. Real life connections are one of the key things to being content and living a healthy life. Have a nice day 😊

[@sayyer10]

Short and straight to the point is what keeps us motivated. Don’t have time listening to those who go on rambling on and on….

[@qannaboss]

💯

[@Mike-vd2qt]

70 year old here, at 48 I could do 10 clean pull-ups. Then left shoulder surgery, and right bicep tear. I'm going to try from your starting points and see how it goes. Thanks very much!

[@Stuart.Branson.]

Eat good quality meat and no plants to prevent injuries 👍

[@raudigerrudiger9713]

10 at 48 is honestly great

[@whatname4613]

​@@Stuart.Branson.why should he take ur baseless advice?

[@Catchmee24]

@@Stuart.Branson.for the record, I’ve been vegan for 7 years and can crank out 15 pull-ups as a woman. Plants are great for keeping body inflammation low, which reduces the chances of injury so you can keep training 👍🌱

[@mJlovato]

​@@Stuart.Branson. Are you trying to kill him dude? Yeah, protein builds muscle and other structures in the body but believe it or not there is more than muscle in the body. You need soluble fiber and other vitamins and nutrients or you risk atherosclerosis or colorectal cancer, etc. You also need level 2 cardio for mitocondrial efficiency. The full body matters my friend and balance in diet and exercise are important.

[@felathar1985]

Adam! I did my first real pull up at 38 yo today.... your explanation was SO good. Thanks a lot man.

[@renragged]

That's awesome! Good on ya!

[@HaiteLibbies]

keep going

[@Durzo1259]

I just turned 39 and I got some great advice from a guy who was the world pull-up champion, it helped me progress faster. He said if you can do say, 1 rep, after you finish it, do another rep and just go up as high as you can, maybe half way. Then do another as high as you can, probably a 1/4 rep. If you want you can do a 3rd partial, maybe just a few inches. Then let go. Each time I do it, my bonus partial reps get a little higher until I can add another full rep. Also I still use the orange pull-up assistance band. I think it's better that I can do 5 reps per set with that than over-straining to do only 1.

[@felathar1985]

@@Durzo1259 so pretty much pull up to failure. I'll do it

[@samw9954]

@@Durzo1259 you sound super weak

[@Blottingpaper]

Short and straight to the point is the best content, thanks for the tips.

[@fortyofforty5257]

That is a great video. I am trying to get back to my old strength, and have a long way to go. Pull ups are a depressing exercize to do, because the starting number is literally zero. You can't do even a single one. But, over time, you build up. Thank you. I'm still at a low single digit number, but getting better.

[@unlock-er]

Your vids are only packed with the good stuff as always! Much appreciated!

[@stephenrothman6969]

I just want to add a point from the perspective of a 67 year old. That thing he shows with the band can be replicated at many levels, with wider, more stiff, stronger bands that give more assistance. I have the set from Wodfitters but there are a bunch of brands out there. I think almost anyone could do three sets of 10 pull-ups with their blue (most assistance) band. I started with the band that provides most assistance, moved on to the second level, and then the third. That is the middle level of their 5 band set. It still provides much more help than the thin band in this video. I have two more levels to go, and then back to unassisted pull-ups like I did when I was 30. If you literally can’t do a single unassisted pull-up, and the blue band is not enough help to get you to three sets of ten, you could put one foot in the blue band and one in the green. At some point the assistance is too much, and you can’t get down enough that your arms are straight. Using this system, literally anybody can increase their time under tension to three sets of 10.

[@phoenix-wc5vx]

agreed, great job, after I learned the 1 set to muscle failure, with good form, reps don't matter, just do it right! 😊

[@Jesus-in3oz]

Thank you, Adam. These tips will be very helpful for me. Keep up the good work.

[@krazyno]

your videos came a long way... love the new engaging and editing ur videos way better from before and educational..

[@oldmanpottering]

New sub from Australia 🇦🇺, loved the info and lack of BS, short and direct is perfect 👌

[@Jockjordan1984]

Wow! A workout video on KZbin with a guy that actually knows what he’s talking about and gives great, simple advice. Bravo sir👏

[@DeKamme]

Wish I found your channel sooner. This is so clear and to the point. Keep it up!

[@ruipedro4337]

A great video! I’ve been struggling with my pull-up training, as I can’t get more than four done, and already I saw some mistakes in my training. Definitely subscribing this channel!

[@PokerMuppet]

One of the best and most correct videos I've ever seen. Excellent. I hope the rest of your content is as clear and concise.

[@YopTopher]

Great video!! This is what I am teaching my nephew currently. Clean, concise with lots of info. Im sharing this to so many people

[@BezmenovWasRight]

Probably the best video that I've come across on this subject, appreciated.

[@STOICedie1201]

brother, comprehensive and short, no bs. This is how it shplould be. Plus, no endorsing of personal stuff

[@Dm3qXY]

shplould ?! ..don't you mean "shipload"...

[@tonyfarinacci404]

Thank you for being straight to the point, and proving your goal is to help, not show off and give us a history lesson on the pull-up. (Like I have seen with YT influencer) your not an influencer, your a digital coach

[@NightWear21]

I must compliment you on your ORAL quality of the video. Nothing worse than when the viewer is TRYING to hear what's being said while completely failing to do so. this video sounds amazing, the points were clear and you demonstrated with great technique. Excellent audio, thank you!!

[@KevinHale]

This is the best video for pull-ups I’ve come across. Great and HELPFUL information. Thank you.

[@twrkhanasparukh]

After shoulder injury bands are a blessing. Love them!

[@TylerM007]

This was an incredible video super informative. I really appreciate you going over all these things you look great too, Sir. 😊🙌💪

[@tomwaschesczio5710]

Good summary! Learned nothing new but still enjoyed your straightforward explanation and the hintboxes. Well done!

[@ronburhans5788]

Great informative video ❤thank you for the motivation & encouragement to keep going & doing it right.

[@connorm3457]

I’m 60, was yearning for numbers, and now strive to do only one pull up. 60 seconds full ROM up, hold, then another 60 seconds down. Over a dozen orthopedic surgeries, and the only time I’m not in chronic pain, is when working out. Sitting, relaxing, trying to sleep all hurts.

[@alexander.marcus]

Short video, but straight to the point - love it!!

[@KenHollowayshow]

Great video, thanks. I'm going to check out the rest of your work.

[@raymondbennettjr.8845]

Superb motivation thanks king you’re in phenomenal shape very informative content blessings

[@MikeMayArt]

I will be referring to this video not only for excellent tips, but for upper body anatomy information (I'm an artist)... you are so damn shredded. Kudos and thanks for this video!!

[@rickthebaker9379]

Very informative video. Thank you for telling like it is , clear and concise.

[@klecoxs2]

Thanks for posting really great video with a lot of information in a short video 👌

[@999shasta]

To the point. Excellent. Appreciated. Thanks bro

[@bernieiv1197]

Gracias 👍🏻, la mejor explicación y motivación. A darle!! 💪🏻💪🏻

[@blastradius9136]

Great vid. Im always trying to do more reps out of habit but im slowly changing those habits.

[@josephpiskac2781]

Excellent love watching you workout!

[@bala1000mina]

Thank you Adam for the useful tips! Very helpful! God bless and good luck!

[@dricadiazsga-6905]

Genius!! Learned soo much 🥰 have a plan of action and excited to get at it!

[@Mentalcheez]

Something's off with those numbers. I can do 13 ultra-strict reps but I'm not even close to a strict muscle-up.

[@LastBastian]

Same here. I can only conclude that muscle ups require some technique or skill that I don't have. lol Been lifting for thirty years, tried for a good decade to master the muscle up, but just can't do it. What really sucks is seeing skinny 14 year old girls do it with no problem. I guess some people just have the knack, and some don't.

[@Mentalcheez]

@@LastBastian consistency and good programming is how you'll get there. You can make muscle-ups significantly easier with a sway and/or a kip (it follows a c-arc). The technique has 2 major parts: the first is about pulling at the right moment in the arc and the second is adjusting your grip to transition to from pull to push. With that said, I don't regard those kipping or swaying muscle-ups (the ones you see most often) as real ones. The path to strict muscle-ups involves majorly a pull. You can progress with your pull to a degree where you pull-to-chest, then pull-to-abdomen, and finally pull-to-hips. When you can pull to your hip, you've basically already done a muscle-up. Supposedly, you need to be able to get your pullup to a 1-rep-max of about x2 bodyweight (so if you weigh 150lb, you can aim to get to a weighted pullup of +150lb). Of course, developing that much pulling power takes a lot of time and training. But it can be done if your training routine focuses on building it. You'll meet plateaus as with any other lift, but you can overcome them! I can only do a weighted pullup of ~30% bodyweight, but I started with only being able to do +10%.

[@robertjones679]

This was so informative, and very useful. Definitely going to use his process to begin my pull-up journey.

[@HugoCaron]

Wow, first time I see someone mention "Full Lock out Pull ups" and I think they are key 🙌 You have to be the best teacher, many thanks Adam.

[@adam_frater]

I appreciate that man 🤙

[@Linc3to]

Thank you for the teaching session, great work.

[@zer0g535]

Great information and clear with tons of tips! Subscribed and liked Immediately. Thank you.

[@duncanwalshfitnessweightlo9329]

Great advice and enjoyed the video. Training is extremely specific, so even though time under tension is great, you do also need to perform reps more quickly as well or you will train the muscle to be strong but used to slow movements.

[@fulviocivile698]

Thank You Adam You adv are really useful 🙏🙏

[@newT033]

Short and to the point, thats what we want! Very good video.

[@jbocaneg17611]

Great instruction. Short and direct. Thank you!

[@nabeel164]

Great video Adam - thanks

[@benfinesilver2250]

Supersets of pull-ups and dips, doing 25% of reps to failure each exercise with no rest in between until you can’t… Is an excellent workout.

[@michelweyland8426]

me as a physiotherapist will give your video to some of my patients, very good explained amd most importantly, the things ur saying are medically cprrect, keep it up my g!

[@jolox.]

Thanks for the motivational video! Lots of good ideas! I'm going to subscribe to support your channel!

[@Tjinguru]

Nice! Clear and concise. Good advice that correlates with exercise science. Thank you.

[@markyelliot]

Probably the best video I have seen to date on this subject and the one I am personally going to refer back to as I progress. Thank you.

[@adam_frater]

Glad it was helpful!

[@Eleventhhour113]

Dude! Short Video. Straight to the point. Packed with great info. INSTANT SUBSCRIBE!! Appreciate you.

[@Javier-id4lq]

Very informative, thank you so much.

[@imOUTtraveling]

Thanks for the informative video. I definitely have to work on my form, once I perfect that maybe my pull up number can go up!

[@sobreaver]

I started doing super slow exercises, getting as slow as I can, just like breathing exercises, boy it's freaking hard but the workout, it's something else, just the attention you start paying to everything, BECAUSE EVERYTHING HURTS TO A MAX, like the workout reaches the core all the way up to the brain and into the conception of the experience and the 'real idea' of all the internal parts into play, you feel yourself much deeper than just focusing on counting some reps and trying to hit high numbers, you then feel yourself way much in control and focused rather than just trying to run a marathon of numbers, you are walking a path of quality investment of your attention, because attention is the key element in controlling, adjusting and focusing on efficient and proper form every single time you invest in your path all the way to the last day, otherwise you waste some time, of course we learn all along but we must also take into account that stacking experience with everyday, every moment on the momentum of your entire growing life experience.

[@roshansrinivas8729]

Been following you for years man. Absolutely love your tips and motivation!

[@adam_frater]

I appreciate you bro

[@knobay]

i wish all youtube content was this succinct. good work!

[@riccoruby]

great job! it's good when its short and direct to the point.. some go on and on.. mahalo!

[@user-wj5sc4iz6c]

This really is a must see for beginners… i eventually did it in this fashion, after seeing dozens of videos to work it out… this video, as he says, is short and to the point… the best and most comprehensive video I’ve seen. (Started with a half pull up… a half! Doing 8 now before using the band for two extra and longer sets.)

[@adam_frater]

Glad it helped 👊🏼

[@johnhagebeuk8]

Finally a coach who explains properly and how many times a week Thanks brother

[@PompeySomerstown]

Another great video and, it must be said, that is one quality mic!

[@user-dl4nf8xp7z]

this guy took what i learned in months from the internet and put it into a compact video easy to understand the scapula pull is very important took me 6 months to learn about it. One thing he didn't say is that if you can do only 2 clean push-ups, and you can't get your chin over the bar that's fine do half reps until you can't do half reps do only scapula pulls and then hang until you can't hang no more that's how you train until failure and build muscle especially if you don't want a resistance band

[@omlette0]

Excellent video. Thank you🙏

[@iamdeveshsoni]

LOVE FROM INDIA BRO.....YOUR CALESTHENICS AND BODY ARE MY LIFE GOAL BRO...!!!

[@GladysLimburg]

You're a good teacher.

[@Malcolm_99]

Thanks for this video!

[@niccoloaurelius1587]

Quality - earned a subscriber!

[@EldenEngineer]

Great video that focuses on the true fundamental of calisthenic progression: technique!

[@RAND0MO]

really nice program - right on spot!

[@brucekolinski8824]

You. Sir, are an excellent instructor. Thanks so much.

[@DanielL143]

A high quality video, I will now watch more videos to increase the reps that I expose my fingers to.

[@drew1841]

One of the best dudes on KZbin

[@allatsea2746]

You had me at "time under tension" :-).

[@patrickstarrfish4526]

Full range of motion. Time under tension. Drop-sets allows one to increase the muscle's "proximity to failure"

[@sas_za6305]

Solid explanation. Thanks for that. Quality over quantity

[@motivation_hack681]

you are legend bro

[@erfantv8384]

THANK YOU BRO THIS BENEFITIAL VIDEO ❤️❤️🙌

[@devilsfan5967]

Great information, thank you!

[@komaed]

except posture/body tension he covers it all, i find. would like to have that added by him. pretty compact and well explained. he picked me up, nice.

[@tmarkovski]

Intensity for strength, volume for hypertrophy

[@davidlightbody627]

Very helpful info. Thank you so much

[@fatbikeinbraunschweig]

nice explanation!! "time under tension" is a very much underrated concept!!!

[@DRDR3ADSA]

Completely the opposite. All new research points to time under tension being massively overrated

[@cynicist8114]

Excellent advice. I've been training for a year and came to the same conclusions. Negatives and dead hangs are huge for beginners. Dead hangs in particular can fix shoulder and spine issues, in addition to building grip strength. I also add a deload week once per month, where I don't exercise at all, in order to let the slower growing muscles catch up. Many people simply use less weight or do lower reps, but I think rest is undervalued by most of us. This will relieve some of the long term fatigue that you build up as you get stronger and become used to training.

[@mattevans5631]

Keep the uploads more frequent mate your channel is mint . 🇬🇧

[@adam_frater]

That's the plan 🙏

[@mattevans5631]

@@adam_frater thanks for taking the time to reply mate appreciate it 👍🏻

[@Exorcized1]

Awesome video! I'm in overall healthy shape and good condition (for a musician, lol). I like working out few times a week, mostly at the gym (weight lifting), but I do often calisthetics as well. Since some months I'm getting more and more serious once again and progressing well. I'm "stuck" at 4-5 reps of pull-ups for a while, but I'll definetly start these methods now to progress further!

[@Sam-EliteLifestyle]

I'm working on my weighted pulluos, great video thanks

[@ronnietanksley544]

I LIKE THE SHORT VIDEO. GREAT INFO. KEEP GOING

[@incakola3529]

Nice explanation, thanks!

[@MrDC-gv3tp]

Thanks for sharing this video. From Brazil

[@terrydavis3252]

Good info, Adam! I really like the variations given depending on where you are re pull-up strength. I do need to get back to doing them periodically. Will these also work with a pull-up attachment for home use? Thanks for sharing!

[@johnnytan5195]

Just subscribed because you go right to the point Bro

[@ralphlazio505]

Good video brother 👍🏼

[@alex-ander-13]

thank you Adam!

[@krazyno]

adam make more videos focused on certain exercises and revamp them just like this.!!!!

[@AbdulGhani-vm6oq]

Great video. Thank you 🙏❤️

[@mikegc3816]

I can manage 20 good pullups and still cannot do a muscle up. Great info though, I will try some of this

[@beta_cygni1950]

Im jealous. I hit a plateau at 12 reps. Been stuck there for years. Ive tried weighted pullups, negatives, etc. I certainly get stronger, but cant progress number of reps for the life of me.

[@damondeller5896]

​@@beta_cygni1950try doing this pull-up workout twice a week, I bet by the end of the month things change for you. 10 sets of every minute on the minute, to failure every set.

[@mikegc3816]

@@beta_cygni1950 When I was younger I could always to 20+, so I have sort have got back to where I was although I have to work a lot harder. Main thing that has changed for me is wieghted pullups(20kg), getting to 1 medium band muscle up from 2 heavy ones and a lot of calisthenics, I have mostly stopped weight training. Also lost a fair bit of weight mainly on a caveman type of diet, basically no processed crap. I'm the same age as Antony.

[@ekie7473]

​@@beta_cygni1950how much do you weigh and how often do you do pull ups?

[@go9ro367]

You need to do explosive pull-ups and pull high to do muscle ups. Use a band as needed to learn the motion and coordination.

[@AdminSanti]

Well done on information.

[@whiskymarko]

Really good video bro