100 Days of Pull-Ups | Transformation Results

Pull-Ups are an amazing exercise that not a lot of people truly master. In this video I dedicated 100 Days to it - to find out what this transformation will result in. There are plenty of exercise variations you can do but i focussed on the classic pull-up and the chin-up. I also went to the gym and accompanied my workout with mobility training and stretching. #pullups #calisthenics #transformation
IG @ hundreddays100
0:00 Current Form
0:48 The Workout Plan
1:50 Common Pull-Up Mistakes
2:17 My Max
3:05 Why recovery is key
3:43 First Changes
4:38 Adjustments
6:02 Transformation Results

[@Timmho123]

Your journey is really inspiring! I used to be severely obese but guys like you motivate me to live healthily and exercise regularly. Thanks for your video!

[@hundreddays100]

You are the man !

[@theevilhammerman4162]

Not only exercise but eat healthy sleep nice you will get there

[@user-sf6dy8pg1f]

Where are u now

[@user-sf6dy8pg1f]

Where are u now

[@aabbccdd2476]

Hey man, congratulations bro. I hope you’ve managed to reach your goal!

[@mrtendollarman6157]

I tried the opposite of this challenge. At the age of 18 i could do 80-90 of those and 20 years later I can hardly do 7. it works.

[@polpolloplop7146]

you could do 80 pull ups

[@WARIOR09]

Bruh seriously freaking 80-90 pull ups

[@polpolloplop7146]

@@WARIOR09 I know I can't stop laughing

[@Richard-cr2fo]

80-90 pull-ups are you captain America?

[@RaJiT-kt1ih]

@@polpolloplop7146 80 pull ups a day

[@marksmall8692]

April 2021 was the very first time I started doing pull-ups. I took a metal bar, a few straps and wrapped them around the RSJ beam in my garage. On Day 1, I couldn't even do one pull-up. I was 48 years old when first started doing pull-ups and was reasonably fit. I started doing reverse pull-ups for the first fews weeks. Only then, I was able to do 1 pull-up. By the end of Summer, I was able to 5-6. Then Autumn came, and I didn't do any. I restarted back in January 2022 and I struggled doing 1-2 pull-ups. I decided to build back up gradually and did 1 pull-up for the whole of January. Then for the whole of February I did 2 pull-ups. The goal was by the end of 2022, I would be able to do 12 pull-ups. By August, I reached 8 pull-ups and was struggling to do anymore by September. I decided to put extra weight in a backpack and use that for a few weeks to see if the extra weight helped. It did help and was managed to do 9 pull-ups. Then I suffered back and neck pain (old injury), so didn't do any pull-ups for a while. Now Mid October, I have managed to get back to 7 pull-ups

[@kenchung7706]

so during back pain , cannot do pull up?

[@MrZicotorres]

Thanks for the inspirational example. Did you do these amounts everyday? Like, 1 per day on January?

[@marksmall8692]

@@MrZicotorres Yes 1 per day for the whole of January and then 2 per day for the whole of February and so on

[@Hadithoftheday247]

Update

[@InsaneFlying]

Was waiting for this video! The commitment is really impressive

[@johannes01]

love those 100 day challenges

[@titouan496]

congratulations again ! That's a really good transformation. Can't wait to see what your next challenge will be.

[@hundreddays100]

Thank you !

[@P90XGetRipped]

This is a perfect example of what a bit of dedication can do for you. Great transformation!

[@marcramirez2093]

Idk how long its been that my pull up reps have been 5, every day I do 5, or atleast 5 pull ups. I improved my pull up form, I built a bit of muscle and control, plus consistency. I learned things along the way. I basically practiced my pull ups, I improved my form every single day. The trick to workingout every day is to find a rep count and a low enough weight that will allow you to train every day, that builds consistency and enjoyment, and it still benefits you. The basics work and the classic styles of training also work. And this style of training works too.

[@Mik0why]

Really liked how honest you were about not being able to stick exactly to your plans or diet - made the whole thing more relatable to an average person in my opinion. Congrats on the awesome transformation!

[@snackm4515]

great video, your dedication is insane! the results also look amazing! :D

[@TheHumanBodyTalk]

💯💯💯

[@kewldewd8334]

Great vid - u can see a significant difference.

[@probablypositivity8918]

Your videos are so motivating! Thanks for explaining the process so well

[@infinity.1111]

Very inspiring. Thank you for following through

[@matsuhiro]

This is super encouraging. Thanks!

[@DaveNeve]

There was a lot that was wrong with the training program at the start but you were wise and honest enough to realize this and to change it accordingly half way through.

[@edwardsanchez9666]

Congratulations my friend!!! You are a good inspiration!! Keep going like this!!🦾🦾

[@aleksandar5880]

great job mate, keep up the good work ! looking forward for the next 100 days ;)

[@galmor4140]

I'm just trying to get some inspiration to get myself back on track after an injury followed by laziness 😂... Used to have a great routine when tracking my calorie intake and exercising 4 times a week.. Had a body I was finally satisfied with, and that's what freaks me out the most.. Well done on your 100day journey I just had my first workout yesterday after over 8months or so, hoping to keep that momentum 🙏🏻👏🏻 anyways well done pal way to go

[@johnnymac6178]

I wanted to start a pull up regimen so I bought and installed a solid bar on my porch. The first thing I did was just hang. I could only do about 20 seconds for 2-3 sets at first. I got one of those hand squeezer things to work on grip strength and with continued work I got up to doing 5 sets of 30 seconds for hanging. That took me about 5 weeks. And I did the hanging every other day and the squeezer thing pretty much every day between 10-50 reps in a day depending how I felt. I also do more reps with my left hand since it is weaker than my right. Once I could do 5 sets of 30 seconds hanging I decided to start doing partial pull ups. Basically going from a full extension hang to a 6-8 inch lift to engage my middle back: rhomboids, traps, and lower lats. I did this because I follow a calisthenics guy that recommended this as a progression towards full pull/chin ups. These partial pull ups also work your forearms, shoulders, and core. I went from having sore hands and forearms from the hanging to having sore back, shoulders, and neck from the pullups. I do 5 sets of 10 reps on the partial pullups. My next progression will be to do full pullups with as slow of a decline or the negative part of the pullup for as many reps as I can do. Then I will figure out how to do sets of those until I can start doing 5 reps of regular pullups for 3-5 sets. Then I will work my way to 5 sets of 10. I am 42 now, 6’1” 200 lbs. I started last year around mar/apr at 225lbs. Made some diet changes and started walking daily to lose weight. Now Im doing the pullups stuff and pushups. Feeling good and getting stronger! Its never to late to start! Good luck everyone! 💪🏻

[@twothreeoneoneseventwoonefour5]

"more reps with my left hand since it is weaker than my right. " - that means it is stronger than your right hand lol. If it was weaker you would only be able to do LESS reps with your left hand than right hand.

[@johnnymac6178]

@@twothreeoneoneseventwoonefour5 wrong! I can easily do a set of 10 with my right hand and I struggle with the left. So i did more reps with the left to build its strength. Meaning throughout the day i would do 40-50 reps with the left but only 20-30 with the right. Doing less with the right because it doesn’t need the work.

[@twothreeoneoneseventwoonefour5]

@@johnnymac6178 no I am not wrong. You are just doing more sets, so it gives you more TOTAL reps. But you are not doing more reps in a set of course. Anyway it is a very bad training method. Just mindlessly increasing reps (by increasing amount of sets) is a bad idea. Better to just increase/decrease weight(resistance) and do the same amount of reps and sets for both hands. Just doing more sets will only make your muscles more tired, but have little to no growth effect compared to simply increasing resistance. What you are doing is called "junk volume", google it. So if you do 3 sets of 15-20 reps, just make them constant, but increase/decrease weight for the left hand according to progressive overload.

[@johnnymac6178]

@@twothreeoneoneseventwoonefour5 yeah, I’m pretty sure you have no idea what you are talking about. Or you can’t comprehend what I was saying. Makes no difference, I’m a grown man and I know how my body works. Plus Ive been exercising for decades. My OP was referring to months of work. My method has already proven successful and helped me achieve the results I was after. How do you think my right hand got stronger than my left? From doing more work: holding and swinging a hammer, an impact driver, a pen, a fork/spoon, the remote. The only way to strengthen the lesser used of my 2 hands was to do more work with that lesser used hand. By doing additional reps with the left I put more strain on those muscles and over a course of months increased the left hand and forearm strength. My right is still and probably always will be stronger but they are way more even now. I started with a 100lb resistance squeezer and now I use a 150lb. Next will be the 200lb from the 3 piece set. Both hands and forearms are stronger and more even now. I can also hang on the pullup bar 3 times longer than when I started.

[@twothreeoneoneseventwoonefour5]

@@johnnymac6178 That is called "confirmation bias", old man. I mean, even if it "worked" for you, doesn't mean it is a good method. I am telling you the method that works a lot better, and that is also proven to work by a lot of other people and science, not just my own opinion or anything. "I’m pretty sure you have no idea what you are talking about" - how about you say that again after you familiarize yourself with the term "junk volume"? Maybe it didn't exist in your days but Google is a thing nowadays, you know. Do your research first before inventing your own inefficient methods of training, what can I say.

[@shefbistro]

You are the most honest person not like the rest.. My respect ❤️

[@hassansaeed4376]

a quite impressive result! Definitely, I will try too.

[@xposex1052]

Wow man that's awesome I can see a big transformation🙌 I've started my own like a week ago and it feels amazing went from 10 proper push ups to 40 proper pushups in a row and 3 pull ups to 12 pull ups in a row in a week it feels amazing!! Keep going brother🏆

[@johannes01]

wow that are some great improvements

[@yohannsebastian3307]

10-40 push ups and 3-12 pull ups in a row in a week? what gear are you on?

[@xposex1052]

@@yohannsebastian3307 it was prolly muscle memory cause when I was little I was able to do like 30 push ups and and 10 pull ups

[@yohannsebastian3307]

@@xposex1052 nah even if your muscle have 1terabyte of memory it takes time to regain the strength you once had. I stopped calisthenics for 3 months after an injury. And it took me months to recover the strength i had.

[@xposex1052]

@@yohannsebastian3307 idk then I'm just built different ig🤷‍♂️😂

[@ikzerrinuom7229]

Most realistic video for body transformation ,bravo mr.

[@j.r.7540]

Cool, very inspirational 👌🏼 keep going 💪🏼

[@kiteenglish7949]

I just got a pull up rack and I can barely do a pull up. Excellent timing for your video. Well done!

[@rgoodson7223]

That was a great video ! Amazing progress and hard work. I’ve been doing a routine of 150+ push-ups and 100+ pull-ups per day for about 5 months. I’m 42 years old and have never felt better physically and mentally or have ever felt stronger. I’ve once maxed out at 30 pull-ups in a row.

[@sandeeprmohanty123]

wow thats amazing if you dont mind can u share the diet and what u do for living please ?

[@Datt_nxnja]

Get some training powder for grip. Puts in work for those extra reps

[@curryhousechicken]

Can you make a video of your 150 push ups non-stop?

[@wasabibestboi3086]

congrats dude, I've watched some your videos and you've seriously got insane discipline to finish this challenge. ggs

[@johannes01]

this must have been hard!

[@eon001]

Love this. Going to start this challenge.

[@emilschaffhausen3768]

Hard work pays off!

[@R9er9]

LETS GO!!!! Amazing work!

[@johannes01]

loved the dedication!

[@noomnom6099]

Let's go keep up the good work man

[@johannes01]

hopefully he will do more of those 100 day challenges!

[@jeremyedmund2404]

Congratulations 100 👍🏽🎊

[@ShireenAkter-pm2jd]

Now u did it i loved it

[@ryanfrizzell736]

Bless this video so that it in due part it catalyzes me to do more pull ups per set.

[@DRUNKBEATZ]

00:01 thanks for the bonus tutorial on how to act when the next trap banger drops 😂 dope video! the transformation is sick

[@bradsullivan8823]

Very cool video. Great to see noticeable progress/gains. I have been doing pull ups consistently for about 9 months........I have gone from doing 6 reps a set to 9 reps a set.......never tried to max rep but I imagine i could do 12 in a row which I'm proud of at 200 lbs

[@sloopycat1954]

Well done, you definitely made good progress, half way ish through I could see your body change dramatically with a v-taper forming, outstanding dedication and results.

[@hundreddays100]

Thank you !

[@the.ruslan]

You did a great job 👏

[@Timmho123]

Keep it, bro, keep it up! Keep pushin‘

[@johannes01]

hope he continues!

[@dow_izz]

Subscribed to follow you dedications. Salute man!👏

[@johannes01]

do you also want to see more 100 day challenges from him?

[@dow_izz]

@@johannes01yep 👍

[@johannes01]

@@dow_izz 💪

[@idontknowwhatimtalkingabou7442]

Simply incredible.

[@bryanbrooks1460]

Nice work... Calisthenics in my opinion is the best exercise... Wish I followed my own advice

[@Besotted85]

Cool dude! Keep to it!

[@michaelmers8651]

Awesome Challenge, Amazing results.

[@johannes01]

yes his results are great!

[@progamingplayz9907]

This guy deserves at least 5 million subs

[@minimalisthealth]

What would be lovely to see is a 100-day full bodyweight workout challenge - only fairly simple movements. Pull ups, push ups and squats/lunges. No wieghted vest etc. Work out four days a week - upper body (pull ups and push ups) twice and lower body (squats/lunges/sprints) twice.

[@nggyu7121]

Thank you so much for the journey! It really motivated me to exercise more.

[@johannes01]

nicee! keep it up

[@newton1937]

Great video. Thanks 🙂

[@rickydub6950]

Great work 💪😎

[@AMIsmail22]

Inspiring stuff thanks 😊

[@ClutchNixon]

This is great!

[@sharkaboi]

I dont know if its the photos, but you're standing posture has changed aswell I feel like. Congrats on reaching 100 days!

[@johannes01]

yes could be!

[@denysilva13]

Incredible

[@thenics]

Great work! 👏🏼

[@johannes01]

agreed

[@zakirmomo9578]

Really inspiring man!!! I am currently challenging my self to do at least 50 push ups, 50 squats, 50 sit ups in a day. Not to get better appearance but to feel better because I feel terrible every time I got home from work. Too tired to play with the kids. Now after 2 weeks, I feel a lot better. More stamina, feel happier with the kids and the wife.

[@ahmedwaleed2687]

Amazing results bro 💖💖 Wahnsinnig

[@MarioSratss]

Cool Challenge. Congrats 😏 I wish I could more about your diet.

[@buttonman6262]

Trained on and off for years. Just added pull ups into my back workout. It’s tough going but my back feels like a solid block the day after my back workout. I’ve had muscle burn before but this is a different beast.

[@hundreddays100]

💪

[@YasserYak]

you look massive at the end, dope transformation

[@user-fb8jb5yi6g]

Great job man!! 100 days in a row is a big ask for anyone. Wear your elbows out. 😊

[@thehumanpractice2985]

A natural-learnt learner I see. Immediately picked up on the foundational parts of the process, and how would another "100 days" of pull ups could improve upon. I think I'm going to include more accessories on rest days would have been good. Core training towards pull ups and technique like Australian pull ups, LWTYI's, Bird Dog+Extensions, shoulder and pec strength/mobility programs. And the addition of bands. I can manage to "pull" some good clean reps haha but my grip gets tired easily. I'm going to aim to get to 100 pullups in 100 days

[@rxinfxllYT]

How did you go?

[@flemmingkisbye3422]

if you - like me - experience any pain in you lower back when doing pull/chin-ups, i can recommend just hanging from your bar for 20, 30 og 40 seconds at a time a couple of times a day. it sort of stretches your back and releases the tension. works really great for me. do this in addition to your pullups, hang still, no body movement at all. but choose your words wisely when your wife asks where you are going. e.g. don't say: "i go out and hang myself..."

[@dancully2921]

Good work brother

[@AQS521]

Being able to do so many pullups so early into working out is really impressive, especially at your starting body weight/fat percentage

[@d3m08]

I can barely do 8 while being 115 body weight this dude is crazy

[@hentaikun7295]

@@d3m08 nah u decent

[@dlyroadrunner]

This is inspiring! I'm training to be able to do the minimum 10 pull-ups for the TACP OFT!

[@francoishardyy]

well made video! just bought new rings and looking for new routine.

[@toms2145]

Nice job man. ✌️❤️

[@johannes01]

ja safe!

[@wwe_deanambrose7427]

Very nice result bro

[@superfire6463]

Excited for the next one

[@johannes01]

yess me too

[@anthonypeterkin6916]

Been a powerlifter since 16 never did and pull ups all weights and I must say you may have changed my mind completely on how I train. I may never use weights again

[@davidwilson2266]

i was into mass training in my youth. one trick that helps you look more cut is peaking your muscles. you flex your muscles real tight and hold for a few seconds. i did as many sets as felt comfortable.

[@boncuk-tap]

Very positive guy thank you

[@dinoklein688]

holy shit man great stuff

[@johannes01]

that video was a banger 💪

[@dallasoates5564]

Best way to get your form for pull-ups and to do them evenly is to reach up for the bar hold on to the bar. Rock side to side as you loosen your grip and it should give you the perfect distance and straight up and down from your shoulders

[@preethamreddylokasani3996]

You are a G man

[@Dstealthsniper]

Right on brother! Viva Zapata

[@finn5225]

The good old german Magerquark Hahah wie geil Sehr heftige Transformation weiter so !!

[@johannes01]

haha zu arg

[@Allan8080]

Jeg er igen overrasket over hvor lidt der sker med kroppen, havde forventet MEGET mere. Tak❤

[@IsaiahSalazar-ey5yd]

I wanna see the road to your first muscle up.

[@kyraw8160]

Wow!

[@thanhhuy782]

Nice journey

[@Kfoglarsson]

Your dedication is insane... I can't even be bothered to cook dinner some days because I'm too lazy.

[@Kfoglarsson]

Yeah, I was the 100th Like!

[@hundreddays100]

Everyone has those days ! stay strong 💪

[@iamdamo]

Congratulations on your achievement! awesome work, great results! But remember, its still your set ;)

[@johannes01]

this was so good!

[@BinRashedHad12]

Here before you reach 80k subs

[@johannes01]

yess 💪

[@brat0606]

Nice!

[@GIFoss]

Time for my own version of 100 days, I'm thinking of a pull/push split for 100 days!

[@divyesharma]

Great motivation

[@hundreddays100]

Thanks 🤝

[@foostamp]

what's the song track at the end? that sound pretty cool and nice work and efforts!

[@harunmushtaq]

100 Days Challanges has completed 100k Subs now. 200K soon💪

[@Tofuwabofu]

Krass! Jetzt will ich auch mitmachen.

[@ics3217]

Your results are mighty impressive, especially considering your workouts are focused on just pull ups. You look great after 100 days! Thanks for the motivation.

[@hundreddays100]

Thank you !

[@SemihWasHere]

Still increasing my pull ups!

[@danielsheltraw8773]

Thanks for the inspiration. Especially the weight loss! I am age 66. I began my calesthenics journey about 3 years ago at which time I could do maybe 7 chin-ups (probably sloppy ones). I recently set a new PR of 43 chin-ups in one shot and I am going for 50. Gains can be oddly sporadic and illness and injury can really set me back. I train 6 days/week and presently the chin-up part of my training consists of going to failure for 4 sets. If I don’t get 40 in one shot (usually only happens first set) I always drop from the bar for a few seconds and then finish the 40. Because I am doing other calesthenic exercises each chin-up set is separated by 16 minutes (I time them). Going to failure is, IMO, key to increasing one’s rep max. Dropping weight, of course, helps too and that is my biggest struggle at 5’8” and 165 lbs. My prognosis is that I will reach 50 by April 2024 IF I can stay free of illness and injury and IF I can drop 3-4 lbs.

[@gallatinwrestling6422]

nice keep it up

[@harry14imb]

It looks like you got more shredded from this routine than the One Punch Man routine. I'm also impressed with how much your traps developed

[@hundreddays100]

Thanks man!

[@nessau86]

Impressive! Did you drink any protein shakes or did you only rely on a proper diet?

[@user-bs7cj8cl3g]

Started from 5 pull ups after 6 months was able to pull up 21 times last 3 with legs jerk. My goal is one arm pull up so I do weighted pull ups. 1-5 times but each month I add extra 10 lb.

[@martinblenstrup366]

Nice video

[@sharonxan]

you are so genuine and adorable! love your challenge!

[@haroldhermann247]

Nice work

[@johannes01]

true, enjoyed it!

[@timtamz3223]

What a beast

[@nickmiles1741]

I wonder whether the entire sets (say of 80+ pull-ups) are done in a single session ...or whether they are over the course of a day. It would be great to know...