How I Learned One Arm Pull-Up (4 Exercises)

[@mqk3hw]

Amazing video, amazing job. Glad that good, honest stuff is still out there. Brother you are strong on so many different levels!

[@itsyaun]

thank you

[@MetusOfficialChannel]

Very good tutorial! Thanks!

[@itsyaun]

@@MetusOfficialChannel thanks!

[@doggoval306]

really good advice Ill definitely use some of this in my program thanks

[@itsyaun]

you’re welcome, good luck with your oap

[@TheChinUpGuy]

Awesome achievement!

[@itsyaun]

@@TheChinUpGuy thank you!

[@antonioavendanoaunon6090]

Good morning! I don't go to gym, I train at bars, at the park, I don't have weights to do the first tip, and then, what another exercise you recommend me like alternative? The others tips i think than I can put at practice, thank you and greetings from Spain.

[@itsyaun]

in that case I would recommend buying some resistance bands and doing „band assisted one arm pull ups” the bands are really cheap and there are many good videos on youtube on how to do these assisted pull ups good luck with your OAP!

[@brianconstantinescu484]

I was like you for a long time as well, training outside with no equipment. I would highly recommend still aiming to do weighted pull-ups because they really take you to the next level. As a student, I wore my backpack for pullups and kept heavy books in inside.

[@itsyaun]

great idea with the backpack 🎒

[@vnormikoluvformi]

Nice

[@MinLee-f1w9e]

Hey mate, thanks for the informative video. Could you please tell us how long you worked on weighted pull-ups and assisted OAPUs? And how many sessions per week? In the video, you mentioned that you were "working on it just two times per week," but I wasn't exactly sure what you were referring to, and for how long. Thanks heaps!

[@itsyaun]

Hi, so I was working on my weighted pull-ups on and off for a few years, I would work on them for a few months straight but then have a break for other activities, but I think in total I dedicated around 2 years to weighted pull-ups to reach +50kg. It might be faster if you focus solely on them. As for assisted OAPs, once I reached +50kgs it took be around 3 months working with assisted ones before I got my first OAP. What I meant was that I essentially had 2 „pulling” sessions a week, in which I would focus on assisted one arm pull ups and weighted pull-ups. I put maximum effort in these 2 sessions per week so I didn’t see a need to go for 3 sessions, I was too sore anyways And this „2 sessions per week” training regime goes both for my weighted pull-ups journey towards +50kgs and also my 3 month period of working on assisted OAP + weighed pull-ups. Hope I was clear enough Cheers

[@DeRickz69420]

Love this! Simple, clear progressions with rehab as well I'll for sure continue to work on my weighted pull ups (could do about +40% BW for now) Question for you tho, what percentage/ratio is the +50kg to your bodyweight?

[@itsyaun]

thank you! my weight is 75kgs at the moment so 50kg is around 66 percent of my bodyweight i believe it was enough for me to start with one arm pull up progressions but if you get to for example 70-75% that will surely be very beneficial for you

[@DealUncover-iv6er]

what was your body weight when you did +50kg?? I feel like for me it would need to be more like +60kg as I can do 40kg for 3 reps but i cannot do any partial 1 arm pull up ..

[@itsyaun]

I was 77kgs (170lbs) and I forgot to mention in the video that it’s good to aim for weighted pull-up with the weight equal to around 70 percent of your body mass. So for me, +50kg was almost there. For instance, if you weigh 85kg then that would be +60kg for you, if you weigh 95kg then +65kg etc.

[@justady911]

How much rest time between weighted pullups sets?

[@itsyaun]

i give it my maximum effort each set so it usually takes me 3-4 minutes to recover

[@Max-illo]

the conditioning part should be done at the begginig or ending of the session ? Or just any day

[@itsyaun]

so I usually do it either at the end of the session or on a separate day as a separate workout

[@itsyaun]

but dumbbell external rotation is also pretty good for warming up your shoulders so I’ll sometimes do a few reps of that with a band

[@angrybirdsnostalgicfan]

Nice achievement bro! Just curious on assisted one arm pull-ups how many sets and reps did you do and when did you move your arm lower to provide less assistance?

[@itsyaun]

so for assisted oap I was doing around 3 sets and the reps varied but it was usually between 3-5 reps, I focused more on controlling the rep and squeezing the bar really hard and I didn’t feel the need to do more than 5 reps I’d say that I was moving my arm lower once I could do 3 clean(ish) reps in a particular progression

[@angrybirdsnostalgicfan]

@@itsyaun thank you appreciate the advice.

[@truthmayhurt4488]

Imagine a 400lb Silverback Gorilla can easily do this without thinking about it or training for it

[@noobkoekies]

Nice bro but i just got a few questions 1. How much pull ups do i need to do before adding weight 2.idk why but i am stuck at 2 pull ups pllssss help I do 4xmax pull ups then go to negative til failure But there is no progress

[@itsyaun]

@@noobkoekies In my opinion you should be able to do 12-15 strict pull-ups before adding any weight. How long have you been stuck on 2 pull-ups? I think if you’re consistent and you go all out on pull-ups and then move on to negatives and repeat that a few times a week you should have visible progress

[@noobkoekies]

@@itsyaun ok thank you for the tip btw I am stuck on 2 pull ups for 1 month

[@teddywhite8234]

​@@noobkoekiesno worries do assisted pull ups

[@itsyaun]

Start with pull-ups, as many as you can do in a set, when you can’t do more move on to negatives, you can also try assisted ones with a band. Make sure to squeeze the bar hard and put in actual effort in each rep, keep it up 2-3 times a week and you’ll be golden.

[@ufuksogut6960]

Good video but kipped muscle ups were bad