How I Increased my Pull Ups by Over 50% in 1 Month

[@BinuJasim]

I also increased my pull-ups 50% in a month. From 2 to 3.

[@mohamedorayith4626]

Well done 😂😂

[@OXBULLSPC]

Boss

[@Excal123]

Im not sure if this is a joke or real but lol..

[@FacePullTiToX]

Hi Binu. Have you kept on training your pullups ever since this video was shot? Curious to hear about your progress :)

[@spartaninpatryk]

xDDD Fucking Legend

[@zzzzzzzzzz098]

"I was never able good at pullups. I could only do 16." Who shed a tear?

[@saiyangod9640]

😂😂

[@carterlyons4026]

I can do like 3

[@eirikengevik9826]

@@saiyangod9640 he has been training for 6 years tho. People van reach 20 after less than half a year of training

[@rohilla_only8210]

I can do 10

[@gsp_admirador]

I can't do even 1 😭

[@nikolasinunic9631]

I did my first muscleup today and 16 pull ups in a row.I feel like I can do anything rn.

[@JackBegotti]

@ahmed ghare I started calisthenics a few weeks ago... I'm weak af, at first I could do like 1/2 chin ups and know I can do 4, and from 0 pull ups to 2... Those are THE SMALLEST results that a person can achieve but I'm happy and I will grind. Update (2 months later) : I'm at 10 pull ups and about 15 chin ups, I'm so hungry💪🏻

[@JackBegotti]

@ahmed ghare good like to you too!

[@JackBegotti]

@Memeorandum of Understanding bro I understand you, I started a few weeks ago and now I can do 3 pull ups and 4/5 chin ups from 0... And I can do 22/23 push ups from 17, so just PRACTICE, FOCUS ON GOOD FORM, AND BE PATIENT... Results will arrive!

[@JackBegotti]

@Memeorandum of Understanding now I can perform around 12 pull ups, around 30 push ups and 22 dips. Let's go boys!! 🔥

[@JackBegotti]

@Memeorandum of Understanding keep grinding man! Just give time to time

[@lanhod]

0 x 50% + 0 = 0

[@syrm7_959]

Nice

[@Dream_Tv10]

0+50% =0

[@JGCalisthenics]

Dave back again with an awesome vid 💪 Who else ❤'s pull ups and chin ups?

[@FacePullTiToX]

I do love them. Although I have to admit that I like chin ups a bit better. Biceps Pump gets real 💪

[@joqiii3]

14 to 22 is great.i used the same basic method to go from 6 to 14. I had more rest days but I am probably 30 or 40 years older than you. Took me one month.

[@Orthuzz]

nice, gj

[@FacePullTiToX]

I feel you there Mr. Q. I think most of the guys commenting on this video are teenagers or somewhere in their 20s. I'm so happy they are consuming this type of content that encourages them to pursue a greater physical performance. Had KZbin existed earlier I would have started to do pull ups at much earlier age. It's difficult to beat someone who started doing pull ups at 15 when I only started to do when I was 27 lol However, that's not an excuse for me. Just need to train harder :)

[@prudhvithefreak9728]

@@FacePullTiToX I've achieved my first pull up at 19. Reached 6 reps within just 2 months but stuck at 8 for an year Lol :) :) :) and now my max is only 8 Want to achieve 21 reps before I reach 21 years (i.e., 4 months left) Is it possible ???

[@FacePullTiToX]

@@prudhvithefreak9728 Hi there. Great to hear you have ambitious goals. It'll be hard, but you should definitely give it a shot

[@prudhvithefreak9728]

@@FacePullTiToX Thanks for your encouragement bro!

[@averylam7459]

I was wondering did you just set up the camera to record yourself climbing up the wall and then climb back down to get your camera and the climb the wall again?😂🤣😂

[@TheKaliche]

No, he sent the video of the camera to a computer via WiFi and let the camera die and rot there, forgotten for the rest of eternity

[@thedon9670]

It's a wonder you managed to survive this far through life, if this is the type of question you are asking. Don't forget to breathe while you're sleeping.

[@xxzeroxx8417]

I was wondering that too🤣

[@tdavid8357]

It s his cardio exercise

[@TasosZagos]

How the heeeck can you perform the one arm pull with 14 being your max. Impressive. I once hit 23 bw reps, 6 reps with 37kg and 3 with 45 but the one arm pull was the struggle of my life.

[@pivotguy]

i can do handstand pushups, bend elbow planche, dragon flag, straddle front lever and human flag and my max pull ups is 10 lol rip me

[@Benkkuful]

OAP is a really different exercise. You need a lot more shoulder strength for it. So even if you could do pullups with your bodyweight added you may not be able to do one armers. You need to train specifically for them.

[@sabo4037]

friend of my can do a 6 sec front lever, handstand push ups, and a one arm pull up while im able to perform a full planche, front lever, 90 degree push up but im not able to do a clean one arm pull up...

[@Benkkuful]

You're already really strong. If you can do 90 degree push-ups your core and shoulders are definitely up to the task, so the problem is likely in your lats. Start training negative one arm pull-ups and you'll get the clean one armer in no time!

[@sabo4037]

yea I think the problem is that ive never actually trained for the one arm pull up but still thanks for the help! :)

[@patrickodonovan5066]

This is our favorite of your postings. It really has helped.

Is it weird to set the camera in a spot and walk by? Don't get me wrong I like these parts because of the view. Cheers

[@KhalGT]

This is why hes doin em

[@stopfermo2833]

Real life Ragnar Lothbrok

[@danielr.4625]

0:57 this comparison is pure gold man. Thank you for that.

[@moses5407]

What brand of door bar are you using? It looks like a good range of motion

[@huncho2824]

Yo I'll try this one out, seems pretty legit. And I like the fact, that you back up your training plan with fundamental logic. Keep it up

[@Torkoan]

This is exactly the lesson I needed !!! Thanks a lot and as usual your video is really inspiring and motivating!

[@drmitofit2673]

At age 50 I got up to 35 pull ups in a row using push up pull up super sets with decrementing reps and lots of sets and volume, but it became a chore and risked overuse injury, so I stopped doing them. At age 59 I restarted and could only do 4 pull ups. Did push ups and pull ups (just two super sets, decrementing) every other day, adding a couple of reps every week and in 2 months got up to 30 pull ups and 30 feet raised push ups. High reps require good cardio and had I restarted hill repeat cycling at the same time. But these high rep numbers are better at maintaining endurance rather than gaining hypertrophy and I didn't want to slip into drudgery/overuse again. So I now use weighted vests to reduce the rep count and to make the early easy garbage reps more strenuous. The 10 lb vest only reduced reps to failure from 30 to 26, but the 20 lb vest got me down to 20 reps. So currently doing 20 lb weighted 20/20 super set followed by a 16/16 super set and then weighted plank ring rows (for archery) and I am done, every other day (when you get older this is frequent enough and allows for full recovery). Hill repeat cycling on the "off" days. The weighted vest reduced garbage reps, is better for muscle mass gains, and finishes the workout sooner. Fairly certain this will increase my unweighted max pull ups too. But if you get to 20+ pullups, it's time to add weight.

[@Dballz07]

Man ur pullups are good as long as u extend ur arms all the way at the bottom and go up to chin or above ur good 👌👌

[@Dballz07]

Ricky D umm ok man I feel you

[@lstjam2295]

It's because when you do a pull up from a dead hang it increases the range of motion as you have to firstly pull into the active hang, activating the muscles around the scapula, before then pulling with the lats and biceps throughout the pull up. The benefit is increasing the strength of the muscles around the scapula and being stronger in that range of motion. Both types of pull ups have benefits so it's good to practice both imo :)

[@Dballz07]

Liam James Smart man

[@FitnesswithDalP]

I looked up the Russian method, but I think i like this method better. I work from home, so I would just set a timer every 15 minutes. Dope video

[@Henry24_8]

Mine increased from 12 to 15 in just 10 days. I was stuck at 12 reps for around 4/5 months. This stuff works.

[@patriksabolic4980]

I did something similar.... I decide that i want to increase my push ups so i did 400 push ups(ofc in sets and different variations) every day for 30 days... After 30 days i went from max 40 push ups to 95 push ups and i significantly increased my chest volume but if someone decides to try it i recommend to take some rest days. I had luck and i didn't over train myself(thank God) Sorry for bad English

[@embrarringazoulai3700]

this is just not possible you must be for sure doing it with a disgusting form

[@patriksabolic4980]

embrarring azoulai I train like 2 years now and that was challenge that i wanted to try... And believe me form is something that is far more important than reps so i always look in the mirror if i do push up(or other exercise) right.Nevertheless, usually i do push ups with weight vest of 10/15 or 20 kg(in the challenge i did only bodyweight pu) and i dont want to fuck up my back so this is another reason why i do them with perfect form.

[@krissmork]

hope you're touching chest with ground every rep, and lock out your elbows at the top. not just about a straight back, it's much tougher when you get that full range of motion in. slow and controlled reps also contributes to better quality, no bouncing. One should make every set as hard as possible, not the other way around.

[@patriksabolic4980]

Kriss Mork as i already said form is very important for me and i do pu best that i can...I know it sounds crazy to do so many push ups...i recommend you to try challenge but take in consideration that other exercises as pull ups will suffer significant loss in endurance

[@prt-indonesiasatu3528]

Patrik Sabolic are you still doing some bench press during the challenge?

[@StrengthScholar0]

Thank you so much for uploading this video. I had no idea how to approach progressive overload for unweighted pull-ups and this structure has completely solved that problem.

[@james-kool]

What about if you want to gain muscle by doing pull-ups though? I can now only do 4 reps and I usually do 3 sets and when I can't perform a full rep any more I use a resistance band (I went from 0 to 4 in 3 month, which is not that fast, but with proper dieting I've seen some pretty good results in terms of muscle growth). I think your method is very good for getting more reps in a short period of time, but is it good if my main goal is to gain as much muscle as possible?

[@mariomladenovik9979]

ofcourse its good, because even if in that month you don't gain any muscle size, after that your max number will be much higher, so your training sessions will be with bigger volume example you do 3 sets of 4 = 12reps per session after that lets say you are able to do 3 sets of 10 = 30 reps per session so yes it works for muscle gains as well. you gain muscle if you get stronger

[@dantemustson]

Progressive overload in terms of reps. Great job my dude!

[@c-point5257]

The good thing about your approach is that you never push too far and thus avoid injuries. But it's not the most efficient way to boost your pull-ups. You will eventually hit your plato of 25-30 and get stuck there for a very long time. A faster but much more dangerous road to break 30 would be through killer pull-ups with extra weight. Doing 5-8 reps (1 min rest) to make sure you push your max in the last 2-3 sets. I've seen some workout guys reach 40+ with this approach within a couple months. But your system works better for me, especially after losing 3 years of training on rehab after a shoulder injury. Train safe and stay strong bro!

[@arajic1701]

Just making sure I like the video and drop the comment before I even watch it... Nice work!!

[@Nagy977]

Man I have to make something clear here for a second. Your videos are the best I see here on KZbin. Very informative and at the same time entertaining. Please keep the good work up and good luck to you.

[@kradiie]

I started doing this method about a month ago and I started to log my reps on an excel sheet like in the video. Unfortunately I had to re-install windows on my laptop and I lost all the data. Anyway, when I started all I could do was 5 pull ups and my form was terrible. Now I can do 9 pull ups and with good form. I am surprised myself because I couldn't have imagined such results when I started. I will try to follow this program for as long as I can and I wonder if I can someday hit 20 or 25 pull ups. Thanks a lot for the helpful tips and I look forward to more awesome content!!

[@luccaalberto7436]

Best video about GTG method that i find on youtube, thanks!

[@LineSpeedJediTimRawlins]

Awesome! I’m doing this. You set great Parameters, therefor the program is easy to follow!

[@arturdragon9920]

Naprawde dobry filmik, bardzo przyjemnie się ogląda ;)

[@NAZMli]

Thanks for sharing the Idea brother, much love.

[@nickjones7737]

Fair play and that was a good way to train, but you were kipping a lot of those. Still better than I can do at this stage so good on you pal!

[@ozzy5146]

Well done. TrainingPal is a pretty clever dude.

[@xFUREEKx]

The walk home made this video fun to watch lol. Thanks for the tips!

[@Willigrow]

damn, good to hear I'm not the only one who is training for years and stuck on relatively low number of reps. I'll try this

[@danjsilve]

Very interesting. I was wondering about your rest time between sets. I will be focusing on push-ups for the next 2 weeks. I am testing myself tomorrow, and then I start on Monday in addition to my normal training. I was initially looking at an hour's rest, as I have the time. Nice one. :-)

[@MageBlackstone]

Some things come to mind: increase volume consider and target weaknesses in the musculature involved in a pull up motion eccentric pull ups (slow negative) weighted pull ups (weighted vest: 5 or 10 kg or a belt with a plate)

[@FacePullTiToX]

I would also include explosive pull upsto target the largest/most powerful muscle fibers and highrep work on inverted rows if only to add extra working volume in a slightly different pulling angle :)

[@trueorfalsenottrueandfalse3934]

Very nice, brother. I'm gonna take this advice

[@Dubdub1900]

Loved the video, I have a question though... Do you think you'll have to continue doing pull ups everyday to maintain your 20+ reps? Thanks :)

[@Reza.El-Fatih]

wow very2 informative! short and sweet! thank u sir!

[@kawkawa2069]

New home ? Eyyy congrats man :D

[@pewp43]

Oh I never thought to use spreadsheets for my exercises! I learn something from your videos every time! Is that kind of pull-up bar ok on the hand? Mine has foam and it's starting to wear out. What kind is that it looks more durable without all the padding.

[@MechLeander]

Interesting. I will definitely test this. Thanks for sharing 👍

[@michaelfuchs2502]

I went for 7 sets starting with 3 reps and encreasing the number of reps every set by adding three more reps. I finished subsequently with 21 pull-ups. All in all I am doing 84 pull-ups in the evening. Breaks are approximately 3-4 minutes. Worked fine. Just lack the time to do pull-ups elsewhere than at home.

[@aacc79u2b]

Sum up: Grease The Groove (50% max reps every rep as long as you can do them fresh). I saved you 6 minutes

[@walterjames8230]

ten set a day. two rests a month

[@clayjohnson2618]

Best pullup video I have seen on KZbin. Incidentally I am also stuck at 14 reps for pullups, with a goal of 15 and then 20 pullups. I will try your method for and post a video with results. Thanks man.

[@ChrixMadHeck]

Very nice and detailed. Thanks for that. Did this GtG method also made your Frontlever stronger? Or haven‘t you looked at that yet? ;-)

[@redstrat1234]

In the breezy outroors, no hat required - as soon as gets in shelter of a house, under a roof - hat on...lol

[@maxime448]

Your eyes are so pretty

[@DonPaluso]

thank you

[@singchew4763]

thanks for your videos. what cameras and lens and mic do you use though? you have the cleanest videos on earth. will you do a camera gear video? thanks! love you videos

[@Samuel-yu1yk]

thanks for inspiration. I am doing this with push ups. My max is 23 now. I am doing sets of 11 push ups with 15 minutes break between each. I am student so I have a lot of time in the summer so I am trying to do them for entire day. I am curious to see how will my strenght increase if so.

[@herbensbuckles]

Just awesome man, thanks :)!

[@fps_spicy]

how comes you sacrificed form?

[@FacePullTiToX]

Endurance and strength are not 2 separate things. They belong to the same force production continium 💪

[@douglashales3982]

Hey man great video! I'm really trying to improve my pull-up endurance in all variations! What set count and rest times would you recommend for someone starting this routine at around 5 pullups(12 pull ups max)?

[@Owaki]

Great work. How long did you rest between sets?

[@walterhaller4245]

Around 15 or more minutes, objective Is too feel fresh

[@oparlk1907]

very peaceful video with that music

[@jaglansachin8248]

Great bro...& I want to ask within how much time u did these sets...???

[@460enrique]

I never expected you perform pull-ups straight up 30 days, 1 day off.

[@gadjolivet3948]

I love you maaan big shoutout you inspire me a lot

[@danielcarbonell9845]

Loved the RPG example. What would the other attributes be? Endurance? Equilibrium? Will? And when to invest points in them over Strength?

[@owenmonaghan6280]

Strength training has a huge carryover to endurance,if you increase your 3 rep max weighted pull up by 30 kg you will do more bodyweight pull-ups without even training for it,but I understand by strength you were probably talking about static elements not weighted calisthenics

[@victoriousbro2211]

God's heaven i did perfect pull ups 14 today leg straight and chin over bar I'm gonna increse to 30 in a month I'll update after a month

[@0xPupu]

soo?

[@mouadrimwind8839]

So ?

[@Travis852]

Bro big fan 😍😍 how much rest time between the sets

[@omegapsi847]

I notice this is quite similar to your 300 push ups challenge. there you also measured your max. reps and did 50% reps in one set equally distributed over the day. starting to wonder if this method works with any kind of body muscle parts like arms and legs. great video!

[@sfinxwojerz]

Great vid I was thinking about it cause I train for strength only now but I think when I get a bit more advanced moves maybe I'll go for the same endurance training.

[@luancampos3209]

do u do all the series in just one workout or u break it during the day? like doing some in the morning, some in the afternoon and some at night?

[@ganjabobby]

If I'm unable to do more then a couple sets in a day due to muscle fatigue, should I then try to perform an easier version.. like in drop sets? This is the main reason I never followed through with my "greasing the groove" training.

[@marcoskrupiczer6595]

ganjabobby If you fatigue, then lower the reps on each set and be sure to take enough rest betwen sets (at least 15 min like un the video, although I would say more like 30min at least)

[@win_failure]

In the grease the groove method you are not supposed to fatigue. You should do approximately half of your max reps or even lower to avoid fatigue. I take rest of 60-90 minutes between the reps. Choose an appropriate rest time which perfectly suites you.

[@johnmar1622]

Thanks Bro. I am like you. I do max of 3 dropped from 18 25 years ago. But I was not doing any pull ups. So Now I am starting it up and wishing can get back to 18 plus.

[@MrRmann1234]

I have the same problem as you described; strength with low enderance. I switched my training to increased frequency and lowering intensity which is key as shown in in your video. I took a different approach though by using body weight with some occasional higher intensity weighted days my chin ups went from max 12 to 16 in one week. However it did not work as well with my pull ups probably because I did weighted pull ups on the same day as I tested my max chin up and over intensified my routine. You do have to throttle down the intensity of you want more endurance.

[@totallyraw1313]

Awesome video, thanks man! Can I ask what is your weight and how much added weight can you lift in pull ups for 3 reps?

[@joelbackman8330]

What program is he using here? Seems like a goo way to track reps and sets!

[@danieldeiparine1616]

i can only do 1 pull up, thanks for increasing my pull up rep for 50%, now after a month, i can do 1/2 pull up.

[@marvin.t4emblem185]

"Let me get back home.." haha awesome :D

[@КириллПацуков-з9д]

Hi. Can you please help me and tell, where you bought this wonderful crossbar? I really like it =) I will be very grateful. Thanks.

[@MageBlackstone]

Nice looking apartment. Is it the same place that was featured in the previous video or have you moved?

[@soulstart89]

good video. what pull up bar is this?

[@theotlic3518]

How much rest between sets?

[@wh1teh0rse29]

Hey ! How much rest between sets ? :)

[@Investmentpunk1]

Did you notive any changes in your physique after the "experiment"? like a bigger lat, arms or a more defined back or bizep ?

[@arneb3525]

How did you body change in that time? Did you feel any increase of muscles? :D Thanks for this video.

[@mandam6728]

Yep 16 pull ups not that good :/ puts 99.5% of the world to shame

[@channelformii]

Who's that guy at the end o.o

[@johnnyjoestar7595]

ricardo housemate

[@Mike-mb1yf]

ricardo playmate

[@hironizer1332]

ricardo Lovemate

[@xxcrysad3000xx]

I have a program where I do pullups three times a week. Day one I do 4 sets of 8, day two I do 5 sets of 7 and day three I do 3 sets of 10. The next week I add a rep but keep the same number of sets. This got me up to doing 15 pretty easily, but I can only rarely get more than 15.

[@omaramr7969]

Should I drop pullups or other variations from the pullups if I plan to follow this strategy?

[@Namesi]

lol big bird popping out at the end to ask how many

[@dubonzi]

Do you think this could work for someone who only has a few hours/day to do the pullups (except weekends)? I work 9/5 and dont have access to a pullup bar during that time. At home I have a pair of rings I use to workout, so I'd only be able to do 2-3 sets per day.

[@mchaves7663]

If you add extra weight to your body, doesn't help to develop muscles and therefore increasing reps when you exercise with the weights ?

[@Esper8942]

just wondering, is that a pullup bar mounted into the doorway? if so where can i get one

[@MrPhoenix82]

good effort man .. did u move into another place with a housemate?

[@TrainingPal]

Exactly

[@moreauchris2015]

Thanks for sharing this video i want get 20 pull ups! Is your pull up bar good ? I want To buy one like this for my appartment. But u cant do muscle up with this ?

[@KidSpiegel]

Can you workout other muscle groups as you would normally do while doing this program?

[@TheAnarchist99]

Yes but you shouldn't do any other pulling excercise

[@iSwearToCod]

starting today, my max is 11 and i’ll do 5 per set. approx 4-6 times a day for one month

[@donaldthorpe5423]

Good info. TY.

[@Dylan-Blok]

Hey Dave why do you never reverse your hands? It feels so different and alternating is actually quite nice

[@LarsRyeJeppesen]

Then it wouldn't be a pullup...

[@BobbyBrixx]

I'm thinking of trying this, I've been stuck on 12 forever.

[@miguelvieites4406]

After day 8 of treining with this method, it has became really easy to do the moviment. I was also thinking of increasing the number of reps to 15 in a set, but right now I'm feeling very sore. I'm not doing any pull moviments at the gym or anything, just the pull ups, pretty much 10 to 12 sets of 12 reps per day. So, do I keep it up and push thru the pain, or do i take some days to recover? I did 12 this morning, and, although it felt super easy to do them, I'm feeling my lats very very sore.

[@lebronjames-oq9cj]

Yea that metod is perfect, i went from 6 to 11 in 30days

[@renaldis4985]

how many minutes of rest time to do the next set?

[@lebronjames-oq9cj]

@@renaldis4985 just when u fell fresh it could be even 30min or an hour

[@dariushatake284]

How long to take rest between reps?

[@joqiii3]

I dropped from around 13 or 14 to about 8 due to lack of training. Now with the lockdown and no pull up bar. I am probably down to three or four pull-ups. It will be like starting over.