Master the Pull-Up (BEGINNER TUTORIAL)

[@FitnessFAQs]

💪Start Calisthenics ✅ FitnessFAQs.com/programs

[@riddlescom]

Do you know your total and free testosterone levels. I'm curious. But even if they are 1000 or lower you must have receptors that are hyper active. It took me a year on a high trt level to look like you. 30 years of training I got limited Gains. 15 months with testosterone hormones enhanced to 1500 total T I was finally able to achieve the same body and strength as you , using the same routine I used for 30 years prior. Hormones are everything. If you are not using testosterone, you just got lucky and won the genetic lottery.

[@Phoenix-tv4gb]

Is half body weight training with pullups as effective as full ???

[@Corrans]

I am 41 and beginning basic calisthenics....I hope I can get there.

[@Phoenix-tv4gb]

@@Corrans you can do it! Remember, any workout is better than 0!☺️

[@colourswift]

I got my first pull up yesterday :D :D :D THANK YOU!!!!!

[@riyaz7816]

How much tume it took for u.

[@colourswift]

@@riyaz7816 About twelve months

[@FacePullTiToX]

@@colourswift Congratulations! That's a great milestone. What's your next goal for pull ups?

[@ShankVT]

Hell yeah! Time for 2 now.

[@manuelalonsodominguezvazqu2145]

@@FacePullTiToX Maybe something like 2, duh!

[@sapinva]

that is absurdly perfect form

[@AdrianOnBars]

Weighted pull ups for beginners!!! Wish I had known that earlier

[@SeboHyatt]

He says that's an option for people who can already do some pull ups.

[@AdrianOnBars]

@@SeboHyatt Yes exactly, it surprised me because in my mind I had weigthed pullups as something you do when you have 15+ solid reps. So I know now that they can be beneficial for beginners when done for negative reps

[@2130dar]

Weighted *negatives

[@amahboo]

I did weighted pull up negatives because I couldnt do a pull up..this definitely helped me to get a pull up Cant do one now due to putting on weight and not practicing but at least I know what works for me😁

[@Jamieishere1]

+Adrian On Bars I'm still a little sceptical tbh, just from the perspective of being wary of injuring myself. Bodyweight is a LOT of weight for somebody who hasn't previously trained the muscles involved... I'm already wary doing eccentrics with just my body weight and I'm not especially heavy.

[@PRSRod]

I can attest for the power of eccentrics, last year I went from 0 reps to 3-4 in just a couple of weeks. Now that I'm starting over I'll be doing them again in order to build my rep range anew.

[@jdizzle3627]

Thanks! I can do one pull-up. My goal is to be able to do twenty. These are good tips!

[@ohioguy727]

How far did you make it

[@Anonymous77-s1s]

When you hit a pullup plateau, try doing lots of sets(10 or so) and low reps like 50% of your max, because what's happening is your doing lower intensity and higher volume, for instance, if you do 10×5 that's 50 reps of volume instead of 3×10 which is 30 reps and is lower in volume. My point is, is that it's all about how many reps you do each week is what will make you do more reps

[@chvckhvley]

GET UP THERE MY BOY 💪🏾💪🏾

[@improvisthenics]

How many can Ya do?

[@Eudaimonia88]

This channel is getting better and better!

[@WorkoutUnionPT]

Well done Daniel! Every point was talked, super clear, perfect for beginners to start! We also did a "start calisthenics" videos, that we talked about this. And the pull ups are a must for the training since the beginning till the advanced phase, and we gotta learn it right! Good work! 🙏💪

[@MrGrace123]

The weighted eccentric is a brilliant idea, specifically for those like myself who are facing a plateau, of minimum pull ups 2/3.. Really appreciate it. Gonna give it a try right now :) :)

[@FacePullTiToX]

I had the same issue a few years ago when I started to train pull ups. If have stalled, you might want to consider the following tips: 1) Build a strength capacity where you can complete 5 eccentric reps, each repetition lasting at least 8 seconds (3-4 SETS = 120-160 seconds of eccentric work per session) 2) Keep a certain level of leaness (less than 15% bodyfat) 3) Increase your frequency to at least 3 pull-up specific sessions per week to train the movement pattern of the pull up. 4) Include some band-assisted work (without bouncing up an down) so that you also get training volume during the concentric phase of the pull up. 5) Train scapular pull ups before jumping into the real deal. Spend 5-6 seconds in each repetition. Strenghten the muscles around your scapula to build a solid foundation from which to pull vertically. Once you can complete 8 repetitions (3 SETS) with slow tempo and correct form, you will have done yourself a huge favour. 6) Be consistent with your training 7) Track your progress to make sure that your training gets more difficult over time. I hope this helps :)

[@alphastrength3402]

I love how you put science in every video you do, I try my best to do too, but I never do such good work as u do

[@alantranouez2815]

Thanks for the weight negatives pull-ups to train to be able to do strict bodyweight pull-ups, I will try this !

[@IntelligentProbe]

Ok, so this really worked for me and QUICK! I had been training pull-ups for a while now (I couldn't do any at first and had to use heavy assistant bands for a good while) and I could only do 3 good solid BW reps. I ordered a dip belt and started doing negatives with a 25lbs plate, I have only been doing this for 2 weeks and today I could do 7 solid reps! I've been toiling away at doing sets of BW pulls, then sets of negatives and then doing sets of assisted band pulls and I just couldn't break that 3 solid rep barrier until I started doing negatives with a 25lbs plate. Remarkable. Sure I was getting sore and building muscle but I wasn't getting stronger in the sense of doing more BW pulls, but the barrier is smashed and I expect that I'll be doing 10-15 reps soon.

[@Greezball86]

Did you only do the negatives and no BW pulls?

[@IntelligentProbe]

@buxey I did reach 15 reps and moved on to training 1 arm pull-ups. Good luck!

[@jack-o-lantern3382]

@@IntelligentProbe Love to see it. Where you at now?

[@iamrubenmes]

Best cali content in my opinion

[@IAmMisterSipho]

Turning 60. Can still do 12 OMPs. OldManPullups.

[@geraldd6074]

Never thought of doing weighted eccentric, def gonna give those a try

[@TheAtherstone]

I think all your videos are fantastic.they have helped me a lot😝👌🏼👊🏼

[@saurabhkulkarni2971]

Awesome info Ecentrics build strength for execution. Loved the video.

[@Dabo8935]

I appreciate your content so much, damn grateful for that Daniel!

[@Huizelogica]

Daniel you are the best. Thanks for all the good detailed tips you always bring. Peace to you and yours ✌️

[@watchfordpilot]

I'm still on your 6 week 20 pull ups prog, a bit delayed due getting a cold, but hey, its working. Great tip about the weighted eccentrics tho - cheers.

[@leroyc5866]

How many can y do now

[@iamf6641]

@@leroyc5866 HE CAN DO YER MUM

[@ImTheSaiki]

New video from FitnessFaq's! Thank you!

[@saurabh9516]

Man this guy's forearm is big.💪

[@sldenn5303]

Legit learning all the time.

[@edvaldovo]

For me, the grip strength is the thing holding me back. And it is not easy to increase my holding time, cuz I can't hold that longer.

[@adritrace88]

@@tha1sorrow what happened to that guy abs

[@charleslindeman2169]

Not sure if you've already solved this problem, but I had the exact same problem as you. How I resolved it: *1/* Chalk - I use liquid chalk, but any gym chalk will do. It really helps get your grip strength up. *2/* DO NOT USE GLOVES - Gloves fuck with your grip strength. Just use chalk. 1 month without gloves and my grip strength improved massively. *3/* Farmer's carry - kzbin.info/www/bejne/fJzdnJKIptGMn8k I did this for 3 laps up and down half the gym carrying 60kg total. I only had to do this exercise for 3 weeks before I was able to do all my hanging exercises without my hands giving out. *4/* Monkey bars - My gym has a set of monkey bars for some reason. I just did laps until my hands gave out. I still do this just to exhaust my hands after a workout(plus it's really fun).

[@mdhaniff27]

Charles Lindeman I’m using gloves. It help but I’m worried if really f up.

[@birdsamora9925]

Try just doing the pullup hold and hold till failure, use chalk. 3 or 4 sets

[@MrYounis26]

bulletproof I'm using gloves too, and need to use it now anyways because it's getting colder.

[@mkhan9033]

Hi Daniel A thumbs up for you, all the way from Afghanistan.

[@mkhan9033]

Dan Don No I didn’t. I just wanted support the video, he is helping everyone and the least we can do is like the video. I am sure you expected a heart, don’t worry I love you.

[@jacebeleren3591]

Intro was spot on.

[@lucasgarcia-sj9fx]

Daniel you're the best brother

[@ethangoodman893]

Appreciate this video!

[@shlamushaaretz5357]

Really helpful, thanks

[@michaelbendixen3290]

Amazing video! Thank you so much! Peace!

[@sebastianalfaroadaui5795]

Very nice and helpful video!!!

[@tonyg1296]

Great tips as always. Thanks!

[@davidestevesechanique9830]

A weighted calisthenics progression Will be amazing

[@TheSpainy]

Great video as always Daniel. I would probably have added in Isometrics too but everything else is pretty much as I teach pullups/chinups.

[@laithsu]

I've been stuck at 5 reps since forever. Granted I'm 1.83m tall and weigh around ~95 kg, but it's frustrating and not a real reason. Now I just watched this video and the weighted negatives blew my mind! I'm sure they'd help get my reps up!

[@USER-um6bi]

did it work?

[@laithsu]

@@USER-um6bi yup it did. Granted I lost some weight, but I'm at 10. Would be more if trained pull-ups more often but work and social life are a mess

[@USER-um6bi]

@@laithsu thanks for answering, well done:) I'm now at 6 pull ups max and am trying to get to 20

[@laithsu]

@@USER-um6bi good job. Keep it up, it works but just takes effort

[@pablourosa1443]

I unlocked the pullup after 6-7 weeks of training!

[@2130dar]

Excellent videos

[@yousufazad6914]

my man! great video!

[@minibanter7253]

You can clearly see by the dislikes that CrossFit’ers are watching this👌🤣

[@persianaboy]

👌👌👌😂😂😂

[@jr5296]

LOL

[@user-ze7ml6ec9m]

Why? 🤔

[@vegardholtas5801]

@@user-ze7ml6ec9m they do swinging pullups and generally prioritize volume over proper form

[@rajgrg9773]

Cross fittings are way harder than calisthenics

[@JanElsperman]

Helpful video , - I am trying to master a pull up and it is very difficult!!!

[@m.channle]

For beginners skip the video to 2:25 this is the right way 💯.

[@MegaNick1011]

You are the best !

[@avocado9763]

Fantastic!

[@ethantrainingyt]

Awesome video!

[@gh0stmal0ne]

THANK YOU VERY MUCH 🙏

[@bensun432]

grateful for this

[@Nik-mo2nz]

Hi Daniel, you advised strongly (!) against using resistance bands in your video "NEVER Do Pullups Like This"! Now we see in this tutorial, that bands are used. Please, be so kind and clear up the confusion! Thank you :-)

[@sublimegirl1]

I noticed this too. Im a 34 y/o female working on getting my first pull up. Daniel!!!! Help!!

[@FacePullTiToX]

Hi, Nik. Band-assited pull ups are not an IDEAL solution becuase they alter the strentgh curve due to the overspeed eccentric component (you get more assistance the further away you are from the point of attachment). However, in conjuction with other exercises they could be a good tool to empower beginners on a mental level (they see themselves performing an exercise they never even dare to complete). You just need to make sure that the person using bands comes to a full stop at the bottom so that they are not bouncing up and down. This way the trainee is also accumulating volume in the concentric portion of the pull up. Band assistance work would anyway have to be paired with weighted or bodyweight eccentrics to train the muscle groups involved in this vertical pulling motion. Progressive overload and consistency over time will do the rest. I hope this shed some light on this question.

[@_SwedishChef]

Super, Danke!

[@mattk4758]

great vid!

[@MrJasonlimbo]

Great video! What are your thoughts on banded pull ups as a progression for beginners?

[@dinamoshatifa8437]

Do a video on push strenght excercises

[@edvardga5380]

Very nice, nice pectoral

[@TheSevag10]

Thumbs up always 👍💪🏻

[@inesdelahoya2045]

Mr. Daniel, your body is breathtakingly beautiful...

[@JifftasticGhozt]

;;;;;;;D a statue fit for the gods

[@nashi_1111]

Gotta grab my lotion and tissue papers.

[@danaililiev1404]

no homo tho

[@birdsamora9925]

You're breathtaking!!!

[@daanhendriks2606]

Is it better to start with bands or with eccentric pull ups? I'm 52 yo guy, weigh 164 pounds and am able to do 4 x 6 proper pull ups with a band (25kg resistance). I am able to do 1 or 2 proper pull ups without help. I am trying now for 2 weeks (3 times a week). Progression is from 4 x4 reps to 4 x 6 reps. Thanks for the great video!

[@larx5931]

I can't do any pull-ups as of now. I'm gonna change my diet, sleep rutines and try this 3 times per week for 6 months and see how it goes. Here we go!!!

[@dereckreyes7842]

How’s it going?

[@officialsentiment.]

@@dereckreyes7842he died

[@callumscott5107]

I literally found myself at the gym, trying a recommended 'Pull' routine, but realising I can't do pull ups that well. Lo and behold here you are again at a freakishly useful time. I appreciate it but you're freaking me out now lol

[@abhay170]

Please do video for unlocking high pull ups also Daniel's

[@songyunhyeong4098]

This was informative

[@gordonowens080406]

Awesome vid What's the ideal number of reps you should be completing before progressing onto harder forms of exercise...

[@ErikKen68376]

0:47 U look like CR7

[@joelbackman8330]

The thing that unlocked my pull-ups was chalk. Before I used chalk I would do 10 pull-ups on my first set, on my very best day. Now I can crank out 4 sets of muscle-ups before doing my pull-ups, and still get 10 good reps.

[@rebekah-chriss-k4872]

Awesome sauce

[@oneminutedaily6394]

Eccentrics can never go wrong in pull ups

[@lacerdafelipe]

Starting this tomorrow on my Back training. I can ALMOST do one pull up weighing 100 kg. I plan doing at leat 10 at the end of the year as i lose weigh and gain strenght.

[@ZlatniPlast]

How did it go?

[@lacerdafelipe]

@@ZlatniPlast It couldn't be better. I achieved my goal of 10 pull ups precisely at October 30(I checked my log). Now I do it weighed. In my last back workout i managed to do 7 reps with 10 kilos weighing 90 kilos myself. Doing eccentric work is golden for strenthening the necessary muscles to perform the pull ups.

[@lucasgarcia-sj9fx]

Keep grinding

[@amc9301]

Hi Daniel. Awesome content. I already accomplished the bodyweight eccentrics pull ups, but like you said I am stucked in the range of 3 full pull ups only. I already can do 1 weighted eccentric with 8 seconds with perfect form but How much reps,sets and rest do you recommend for me focusing on 8 seconds eccentrics? Thank you

[@TheHumanBodyTalk]

💯💯💯

[@FlamingEmberSeal]

Im 5,9 I have to stand on a bench and jump to even get that high how do I get my chin over the bar without knocking my teeth out?.

[@corynorell3686]

Do you happen to have any plans for making an iron cross tutorial?

[@WaiLoon]

What is "Active Hang" and "Deep Hang" please?

[@marinuslouis]

Thanks, your content is always amazing! Could you comment on hooking the thumbs, or not, please?

[@FacePullTiToX]

Hi Marinus. There is not right or wrong when answering your question. If the majority of your training is calisthenics base, I'd recommend wraping your thumbs around the bar, if only because that is going to build great grip strength capacity. At the same time, grip endurance will have great carry over to all of your pulling-type movements you might have in your training porgram. I hope this answers your question.

[@dcqec111]

What should be the ideal width between the hands?

[@JonathanHernandez-ny4rs]

Personal preference the wider you go the harder but also less distance normally shoulder width but try different as your progressing.( in my opinion)

[@cowsftw21]

I am progressing with weighted pull ups as part of a novice 3 day a week full body program- currently at 15 lbs for 3 sets of 5 - would it be advantageous to include sets of "heavy" eccentrics or should I continue adding weight/reps/sets until I stop making progress?

[@cowsftw21]

@Dan Don I appreciate the response. I spent the better part of last summer being humbled by refining my form with priority on full range of motion non kipping pull ups but I had stopped making measurable progress. Even though I look ridiculous doing such low weighted pull ups I've been able to steadily progress. I used eccentric pull ups to get my first pull ups so I just didn't know if the risk reward was worth it later on in training.

[@kelvinsbowties]

What if are too tall and our feet reach the floor ? Have no choice but to bend my legs , how could I implement bands ?

[@garythomas8924]

Wrap around bar to have less band hanging and sit in it

[@im.empimp]

The way I work around it is bend my knees, then the band goes just below my one of my kneecaps. Having never been able to use a band the way Danial demonstrates, I'm sure there are some differences, but again, having never been able to use a band the way Danial demonstrates means that I only know this way, and it's been working just fine for me. Hope that helps and best wishes on your calisthenics!

[@robmanucharyan8441]

Hello everyone.I have a question.During the week i put some programs for a day.For example push ups a one day pull ups for another.How to do pull ups for a day.I mean sets and reps.

[@mudantos2]

I need a suggestion. I do calisthenics for 6months and use a training program that consists of pull ups, chin ups, rows and curls on "pull day". The problem is that i use too much energy when doing pull ups and then i don't have the energy to do the chin ups. I'll try to explain. First round i can do 12 pull ups, then following with 6chin ups, then the rest of the excersises. Second round i do maybe 8pull ups and then folllowing maybe 4chin ups. Third round i can do maybe 5-6 pull ups and then maybe 3 chin ups and the final last round i do 3-4 pull ups and barely 1-2 chin ups. What would you change to maintain a reasonable number of reps of the chin ups thru the whole training. Lower the max reps of pull ups thru the rounds so i have more energy for chin ups? Take more rest between exercises? Pls help

[@mtbrocks2002]

kzbin.info/www/bejne/jam6p4d6hpWMnpY Rule 2: long rest times. Rule 4: if you are training for skills or strength, stop doing circuit training (which is how you describe what you are doing.) But watch the whole video.

[@mudantos2]

@@mtbrocks2002 thank you for the reply. I am trying to train for hypertrophy (muscle growth). Maybe i should use a different program for training...

[@benjaminlecter]

Hi there. I can do About 4 to 6 reps , but since a Long time I don't have a progresasion. So i thought maybe it's good when I make the intense lower like you discribed with a negative pull up with added weight - but at the same time do this more often (frequency per week). Or what way would you recommend? Thank you for your Video. Hope you can answer my Question....

[@晏然]

hi Daniel, I can do 5 pull ups now using eccentric training, but it took me almost 6 months. Is it because the frequency I practice? I do pull day twice a week

[@FacePullTiToX]

Hi 晏然 . I'm happy you are doing eccentrics when training pull ups. How long do they last? 1) Build a strength capacity where you can complete 5 eccentric reps, each repetition lasting at least 8 seconds (3-4 SETS = 120-160 seconds of eccentric work per session) 2) Furthermore, keeping a certain level of leaness (less than 15% bodyfat) could make a huge difference. 3) Increase your frequency to at least 3 pull-up specific sessions per week to train the movement pattern of the pull up. 4) Include some band-assisted work (without bouncing up an down) so that you don't neglect the concentric phase of the pull up. 5) Be CONSISTENT. Boom! You'll be reping out those pull ups in no time

[@veganfrontsideair9755]

Any advice for really tall people who inevitably touch their feet on the ground on the bottom?

[@alexanderhoh5767]

Hey Daniel, i have a question concerning the lock out of the ellbow during planch, front leavers etc.. In normal weight training you never lock out your ellbow, because it puts stress on the ellbow. On the other hand in a planch for example it is the correct way to do it. Why is that? Doesn´t it put the most stress on the joint? Really looking forward to an answer :) -Alex

[@soundsofdjsjava634]

Ponavljas se Daniel FAQ .

[@thomasdamico3120]

Great video as always. You didn't mention grip width (e.g. wide, regular, chin, etc). Are they worth incorporating? I currently can go 6-8 body weight pull ups with strict form. Thanks, Tom

[@thomasdamico3120]

@Dan Don 5'8". 155 lbs

[@danielavner3103]

Hello, I have been doing calisthenics for the past 2 months and got to a point where I can only do 10 pull-ups max and have been stuck there for almost a month now. I always train to failure and keep pride in my good form. How can I increase my pull-ups?

[@sunshine1275]

I can currently get around 6-8 reps with the current band I use. Is this band strong enough? Also I use pull ups in a circuit I do 2-3 times a week. How often should I be training pull up? Thanks for the tip about the eccentrics I will add that to my routine.

[@jaidev9296]

Great vid daniel...one question should we arch upper back while doing pullups to make it more difficult....Thanks

[@FacePullTiToX]

Hi Jai, Keep your upper back engaged by trying to bring an open chest all the way up to the bar. That's going to make your pull ups much harder. It doesn't really matter if there is a slight arch in your LOWER back because you are not actively engaging your abs into a hollow position. This will not impair your performance when doing pull ups. However, this rule can NOT be extrapolated to chin ups (= pull ups with a supinated grip)

[@ragingphoenix3186]

When I do pull ups, I pull my body unevenly because of my right side which dominates the movement. How to correct this?

[@dipeshgrg7685]

same for me

[@FacePullTiToX]

You are clearly describing a very typical muscular imbalance. Very common, I have to say. When you program your next 6-12 week training block, make sure you include these 2 exercises: 1) Perform eccentric pull ups with your body leaning towards your weak side (spend 4-8 seconds in each rep). 2) Perform archer inverted rows with gymnastic rings at a 3-1 ratio (3 sets on your weak side for only one set for your strong side) In essence, your left side has some catching up to do. Prioritize unilateral work. Let me know about your progress when you finishe that training block ;)

[@FacePullTiToX]

@@dipeshgrg7685 You are clearly describing a very typical muscular imbalance. Very common, I have to say. When you program your next 6-12 week training block, make sure you include these 2 exercises: 1) Perform eccentric pull ups with your body leaning towards your weak side (spend 4-8 seconds in each rep). 2) Perform archer inverted rows with gymnastic rings at a 3-1 ratio (3 sets on your weak side for only one set for your strong side) In essence, your left side has some catching up to do. Prioritize unilateral work. Let me know about your progress when you finished that training block ;)

[@dipeshgrg7685]

@@FacePullTiToX bro now i can do about 9 pullup that was about 3 month ago tnx for tips tho

[@unconscious7219]

Please help, I feel like my left shoulder is about to dislocate every time I try to do pull ups and I have to stop right away every time. I have no problem on my right shoulder even though I unpack both of them before pull up.

[@robert50173]

Daniel, what is the best way to get the ROM all the way down to nipple level? I have struggled with this for all my life. I can do it with my weighted chinups but not overhand pullups, even without weight. Even when I hold myself standing on a box with the bar at nipple level, as soon as I get off the box I drop about 6 inches. I do rows too if that helps.

[@weshallneversurrender]

It's possible you need a bit more strength, because the technique requires you to pull much harder on the bar than usual. I would highly recommend doing (heavily) weighted pullups. By the time you take the weights off, you'll literally fly up that bar. Also, give L-Sit Pullups a shot, they will also progress you higher and higher.

[@KSSsuperdelux]

I am working on high pull ups in other words explosive pull up. I think Daniel has a great tutorial for this, I remember it was about muscle up!

[@WilliamAstromAW]

you might have weak brachioradialis which do a lot of work at the top on overhand pull ups and if you’re gripping more narrow

[@strife2405]

What does it mean when I come to the bottom of my hang my one shoulder feels like its pulled a muscle. My eccentrics are 20sec drop. And I try to stay even through both my arms. But as I come to my active scapula hang, with active scapulas, my left shoulder ends up hurting. Anyone have this problem or know what I am doing wrong?

[@j.j.nasberg3023]

Super hot, and awesome work!

[@kristianwest8561]

How important is it to have enough space above the bar to be able clear it with head's height? I have a bar that's right near the ceiling, meaning I'd have to slant my body maybe 15 degrees to emulate an "above bar" position. Hard as hell, but not sure if at all benecifial...

[@maxbasketbal]

Hey one question, I'm 2 meters tall and weigh around 83 kilo's. Do you have any advice on building a good base strenght for calisthenics?

[@pbkimblee1858]

Is cliff hanger pull up harder than the regular one? I don't have a bar so I do it on rectangle wood and it seems harder than doing it on a bar.

[@icebyte3637]

Has to, You're using more grip strength.

[@alejndraalmirowitsch4897]

try building the grip strength by also adding static hang on the cliff.

[@ranjanofficial5638]

You look better than 90%of people who lift.

[@lucasgarcia-sj9fx]

Hope to meet you one day

[@vickyraj4315]

I did the eccentrics, 5reps 5sets (I can barely do 1 pullup) , I'm 5f 3in and 64kgs, got really sore for 5 days. Can you please give some suggestions to avoid or get less sore(I always warm up and cool down for 10-15mins) Thanks in advance

[@sandro3182]

Hay Daniel ( @FitnessFAQs ), can you please make video for pistol squats for really beginners, got you'r leg program and find out that my quadriceps femori are very weak, especially left., can not do even on chair, need door assistance to perform at some grade

[@yolobro2071]

Nice fash haircut 💇🏼‍♂️

[@IntelligentProbe]

Also I have a recommendation. You should consider offering payment plans for us poor folk. I was able to get calimove's mobility program ONLY because they offered a payment plan. Just a thought.

[@midnitexstar]

Whenever I try eccentrics, I feel all of the tension in my traps. How can I shift the muscles worked?

[@rickoeh1]

try working on your scapula retractions first, they may be weak, not helping your form - also known as the active hang

[@NorThenX047]

The only way I can see you feeling tension in your traps is if your shoulders are hunching forward and your chest caving in. Shoulders need to be back and down with chest high and proud, elbows drawn down towards the hips. Proper breathing helps you hold that tension at the top too