Pull Up Workout: Back And Biceps By Bodyweight

My Calisthenics Programs 👉 fitnessfaqs.com
Follow Me:
/ fitnessfaqs
/ fitnessfaqs
Music permitted for use by: www.lightfootbe...
Track name: "Moldy Lotion" by Light-foot

[@FitnessFAQs]

My Calisthenics Programs 👉 fitnessfaqs.com Follow Me: instagram.com/FitnessFAQs facebook.com/FitnessFAQs

[@FitnessFAQs]

3 Down example: 3,2,1 for wide pull ups = 6 3,2,1 for close grip chinups = 6 3,2,1 for close grip pullups = 6 Total volume = 18

[@prototype0237]

I know this is extremely late, but what if I’m unable to do pull-ups at all. I really need a back and bicep calisthenics workout since I’m just starting out and I don’t want to develop an uneven body

[@slashkokane]

@@prototype0237 I hope you have found ways already. There are progressive pull up variations for those who can’t preform them like negative pulls up and holding the pull ups

[@prototype0237]

@@slashkokane ive somewhat found out how now that I have been able to work up to 6 pull-ups from 1 in the past month

[@slashkokane]

@@prototype0237 Oh bro you’re set then

[@prototype0237]

@@slashkokane yeah hopefully I can get to twenty, it’s my goal.

[@FitnessFAQs]

You need to focus on "Pulling the bar apart" to increase activation of the posterior deltoid. Mentally commit to doing this with every repetition.

[@FitnessFAQs]

Trying to get this method of training into the mainstream. It's too fun and effective to neglect. Highly recommend people who weight lift to incorporate pulling exercises as supplementary work. Thanks for your comment and support Heath.

[@danboudreau1]

Who ever gives Daniel a thumbs down on any of his posted workouts need to truly check themselves; we are all lucky we live in a time such generous people post free workouts and educated advice. Shame on the negative nancies who give a thumbs down.. if you don't enjoy the workout that's fine, move along! Still must respect it for what it is; generosity. Thanks Daniel. Respect.

[@_kr1s]

🙌🙌

[@sebastianalfaroadaui5795]

True, that simple.

[@joelloriamurillo5211]

I agree bro, to me Daniel is like the scientist of the Calisthenics. He is one the best in this Calisthenics universe, if not, the best one due to the way he explains things with true and real facts that actually end up making a lot of sense always. Respect Daniel. ✌️😎

[@kaiphan6335]

Could be misclicks

[@DarkShiny12]

you choose a number depending on your level, say begginer, you choose 5 so you do 5 wide pull ups, 5 close grip chin ups and then 5 close grip pull ups you repeat this with 4 reps for each kind of pullup, then 3, then 2, and 1 finally. Hope this helps.

[@FitnessFAQs]

Damn straight, makes it very rewarding. Keep pushing.

[@FitnessFAQs]

Endurance no doubt. It can be modified for strength by using a "Down that has a lower number" and adding weight or using a harder progression.

[@EwokNubNub]

For all who are confused: 6 reps times the 3 exercises will equal 18 total. Then you do 5 reps times three exercises = 15 then 4 reps times 3 exercises = 12 and so on. At the end, you will have done 63 reps total

[@아토맥스]

3 down=6=18 total means 3 reps x 3 exercises+2 reps x 3 exercises+1 reps x 3 exercises(9+6+3=18 total)

[@wowawewah]

Thanks man. I was confused with that.

[@saudrehman8810]

So in a nutshell for beginner: I do 3 wide chin ups 3 under arm chin ups 3 over arm chin ups Rest 2/3 min And then repeat but now for 2 reps on all 3 exercises 1 rep on all 3 exercises

[@ranchotv9100]

Thanks

[@duduneitorsepsiboi8467]

That fresh 80s adult movie soundtrack playing in the background 🔥👌😩

[@iathry]

Hey, I just finished my 7down workout for the fist time and it feels great. I have tried 5down first time 10 months ago. Thanks for this workout.

[@igorivanovic4784]

How does this work i dont understand can u type me intermediate workout

[@robinyourhood189]

I took his advice, my back is beast mode now! best fitness KZbinr out hands down.

[@malkaD]

RobinYourHood 18 same here! After 5 years in the Marines I still took his advice no matter how much fitness bs I was being told and I don't brag but man I tell you what 😎

[@arikkatrich2683]

Thank you so much Daniel! I'm finally able to feel my muscles and the pump😊 I'm so grateful!

[@atlante4368]

Very simple, effective routine. Easy to keep track of your progress. The video is short and to the point. This should be the blueprint for bodybuild videos. Cheers from Brazil!

[@andresg.a]

Great workout Daniel, I went from intermediate to beginning at the end... it's so demanding. Cheers from Colombia mate.

[@doug.henning.6966]

It took 8 months but I finally got to doing 10-1 reps for this workout. So beneficial for my front lever and muscle-up training. And being able to bust out 40+ pull ups in a row is pretty bad ass.

[@Axel-uk1vs]

jacob ronningen have you achieved FL and strict MU?

[@doug.henning.6966]

I can get 6 strict MU and 10 kipping. I can only get 5 seconds on the FL but im traing the dragon flag more effectively. I want to get up to 30 reps before i start training FL more frequently

[@Axel-uk1vs]

jacob ronningen wow that is really impressive! Did you incorporate specific work for the FL and MU or was this style of training enough?

[@doug.henning.6966]

I did no specific work for either. Just worked on adding reps

[@doug.henning.6966]

Also, you should pull up as explosively as you can and lower slowly. This works strength and explosiveness. Saves time

[@eman4052]

Just finished with the 6 down took me a bit I was never able to do pull ups or chin ups, never really did body weight other than squats and push-ups but this was a great workout used a band to help me but I’m slowly progressing thanks for the workout💯

[@edwardcosta2931]

Holy freaking crap! I do pull-ups every single day. But lately I have just been doing the same things so I looked up something that would get me out of my rut. I tried the intermediate version not wanting to over do it and could only make it about half-way through before my arms just could not life me anymore. Awesome work out man, I am going to master this!

[@FitnessFAQs]

183cm 87kg.

[@tvaldez6655]

WOW! Tried this a level 4, mand what a feeling! I immediatley notice a huge difference. Wider and dense. Thanks .

[@mftgdeserteagle]

Hey Daniel can you please do a video on bicep training? If not, then just say what exercises worked best for you in terms of bicep building. Thanks, keep up the good work.

[@FitnessFAQs]

No problem man, enjoy.

[@kenzajunior]

this is the real version of pull-ups, you have become strong like an animal bro!

[@GSPxRUSH]

I like videos like this that shows and gives u a plan

[@roberthertzberg4421]

Looks like a good workout. Thanks for posting.

[@bunjicarlin1]

Simple, sweet and we'll executed.. Thanks for keeping it straight forward.

[@ignuz]

Been doing a basic strength routine for the past 10 months.. This looks like the next step I should take for the rest of the year as my endurance isn't that great.

[@roberthertzberg4421]

Thanks for the workout tips. Looks like a good workout.

[@gr0sjamb0n]

love this song you chose! Fits very well. Keep up the good work your one of the very few that gives precise, straight to the point advice, and most important no bro science bs!

[@shanemcnelis7711]

The 'Downs' are explained at the end. Nice video man! Love the emphasis you put on Bodyweight training!

[@CalisthenicTraining]

He means: by 3=6 .. you take 3 variations; 1.wide grip pullups ---> 3 reps 2.close grip chinups --> 3 reps 3.close grip pullups ---> 3 reps then drop down to 2-2-2, 1-1-1 = 18 reps

[@BayOrca]

3 down example first set: 3 wide - 3 close grip chin ups - 3 close grip pull ups --- Minimal rest in between then 1:30- 2 minutes rest second set: 2 wide - 2 close grip chin ups - 2 close grip pull ups --- Minimal rest in between then 1:30- 2 minutes rest third set: 1 wide - 1 close grip chin ups - 1 close grip pull ups --- Minimal rest in between 9 (first set)+6(second)+ 3(third) = 18

[@DarkShiny12]

Hey man, thanks a lot for this video, and all the others, I find them very complete, nicely explained and extremely helpful, so thank you very much, and keep it up! I will start this routine for back and biceps!

[@BodyWeightRoutine]

Daniel, This is an excellent workout! I did it last week and this week. Doing the 5's down and I really like how it feels! Have you any ideas of how to utilise it with dips and push-ups?

[@fitnesstrainingbyjon]

Gettin' huge Daniel! Well done mate!

[@roadrunner88]

Amazing progress, Dan. Inspirational!

[@1Heathpark1]

If you ever need evidence that bodyweight exercises work....look at this guy. great job.

[@JonathanFairfield]

Awesome! I'm going to do this tomorrow. Thanks for posting

[@SiL3ntWolF17]

dude... your back is JACKED AS FUCK. whats your current split? im about to change my training style to upper body calisthenics and lower body weight training. Respects from Puerto Rico

[@hyperzyph64]

I'm currently doing the same split and it works phenomenally.

[@rozzerqwer]

close grip pullups is my favourite back exercise :D

[@bodhi-kenyon]

Thank you Daniel! Love it!

[@dxrkxtsvsk]

guys i need a little help i dont understand what means that 3 down = 6 = total 18 4 down =10 = total 30 help me pls? i need to try this

[@MESub]

It means you decreasing the repetition after every set. For example, 1st set : 3 down = 3 reps x 3 exercises, 2nd set : 2 reps x 3 excercises, 3rd set : 1 reps x 3 excercises.

[@dxrkxtsvsk]

ME Sub​ thank you i searched it i asked this 2 years ago while i was working out :)

[@mo-hammadabunaser1367]

Where are you guys now?

[@deividlandaeta8682]

Oh my god where are we now? All of us

[@youceffd5028]

Deivid Landaeta we are in quarantine

[@dumbelmoreactiona9756]

you have the body to a greek god!! probably the most amazing i have seen :) i've seen alot

[@c0rnf1ake]

body of a*

[@Emilianolokocho123]

ur back is fkin gorgeoud

[@rukusbukus]

incredible strength

[@Skimslife8]

Looking sick!I will try this!You had awesome form and them gains are obvious.

[@GiveMeLiberty3]

@Piero Pacella Yes.

[@MisinformationHater]

You can tell he had more power back then, now more beauty in movement.

[@rolandobells7380]

You should make a video of how much pullups can you do in a row!!!!

[@c0rnf1ake]

many*

[@sergiopradosoria3785]

Ronaldo Bells All of them.

[@LeXx0r]

look up his instagram. 30

[@ATXpert]

all of them

[@9577frasier]

haters better stay away from the dislike button good job perfect form

[@Zanjistic]

Sick! How much do you rest between downs or a down of each type?

[@Superman24wk]

Dude, you are my idle. i love watching your videos. Every day I check if you posted something new.

[@ImSivy]

Thanks

[@gustavoarteagazavala8086]

love it totally going to try this

[@fizzsprockets]

I'm also tall 6'4 actually and i'm only 14 years old But i can still do pullups just keep on working out It is harder for us tall people to do pullups, handstands etc But with alot of work you can acomplish everything

[@NekoEspada]

it's at the end of the video, minimal rest and 1:30-2:00min rest in between rounds.

[@n1chbuuhm]

Perfect form!

[@narnia5k]

I know, kinda lazy to ask. I have subbed to him for a little while, but can't remember if I saw weights or not. And it's very professional for me what he does... Though this workout is very good for me :D

[@JustBe3]

Hey Daniel, great videos, i'm wondering are you working on Full planche, and if you do, can you post a video of progression. :)

[@alexjones234]

also, how many times a week do you do this routine? thanks again.

[@kaiphan6335]

Lol no reply. 2 times a week should be plenty. 3 if you really want more

[@daamteam]

Nice tutorial. Can't wait to build my own bar. Does the bar itself need to be specific or a "standard" one you can find in any workshop seller is ok ?

[@petrcech481]

He has tutorial for it.

[@llMick]

You were this shredded back in 2013 bloke? Farrrken hell!

[@Lucky73678]

Wow. Best form

[@ironwarrior77]

your body has changeddd!!!!!!

[@genius3point14]

thanks

[@MrADYYYY]

Nice, very nice technique !!

[@godandjesus218]

this guy is built like my warriors

[@BlueHefnerT]

Pushups ; Hip pushups, diamond pushups, regular pushups Dips; just alternate wide and normal dips

[@MikeTuanNguyen]

Pull ups are the best for workout your lats. More people gotta get on it.

[@miarames2185]

Super 💪👍🤳✊

[@double_cypher]

Great Workout!

[@Unlucky13ification]

Finally! I've been waiting for a new video from you

[@TheSpainy]

I was watching some of your older videos then clicked on the new ones...man you have changed a lot! How long did it take?

[@TheParm1990]

thanks great workout

[@MikeDG00]

make video on how to prevent neck and shoulder injury during dragon flags please (capula position, grip width, stretches)

[@Neceization]

I have to say your phisique is impressive. One question though- Did you gain all that muscle by doing some weight lifting in the gym as well, or only by doing these calisthenics excercises like pull ups, push ups etc.?

[@daniel11v33]

Powerful.

[@kettlebellmusclegain]

have to hit all the angles for a strong back. nice vid

[@Vahvafitness]

+SwingThis Kettlebell and Fundamental Strength Indeed

[@giallocalisthenics]

Hi Daniel, good workout! Today i tried the 8 down with almost no rest between variations (

[@ryanhurst3068]

Solid work Daniel!

[@MathieuDuchesneau]

Oh! Didn't catch the reps counting down. Thanks for the clarification. That said, awesome skill on the video. Keep up the good work.

[@Pose005]

Most people good in BW/gymnastic type trainings are short, but you are tall, while very good with BW! Great Job!

[@BlueHefnerT]

Sternum pullups, rows etc.

[@iathry]

Just finished 5 down 2 cycles great workout. How many cycles do I need to do? If I did 2 cycles of 5 should I raised the repetition by 1 next week?

[@julian3170]

What does 2 cycles mean?

[@FeedingTails]

damn, look at that form!

[@JCTVFrance]

Hey ! I started this program a few days ago, and I will follow it until the maximum amount of reps (I hope ! ). Do you have an advice concerning the frequency of this method ? every days, 3 times a week, ....of course, I'm not only do that, I train other parts of the body. But nice method, really like it !

[@igorivanovic4784]

2 times a week every body part

[@JCTVFrance]

Ok, thanks a lot !

[@igorivanovic4784]

no problem

[@JCTVFrance]

YOu mean legs only one day ? even the calves ? ( mine need some serious grow...)

[@snookmafia9541]

never mind. i typed that before i watched the end of the vid! Thank a lot.

[@allang1990]

cool video man, is your training solely on body weight or do you also do some more "traditional" lifting??

[@EnnyO_Lobby]

Nice, doing this!

[@rustyfingers5710]

can you do a chest and a scapula and trapezius video. Please!

[@CTYPCL]

beautiful and fun workout your back is amazing by the way

[@bullnorns]

hey dude what do you think about opposite leg raises like raising from your heel do they work your lower back and can you do a lower back workout video or a posture workout for getting a straight back and fixing a hunch and how to stand properly

[@TheMyMilek]

yes

[@darnellbrown8289]

Im doing this today when I workout

[@Skimslife8]

Hey Dan,I was just wondering,why did you start doing calisthenics?For muscle growth?To be able to do gymnastic-like moves?Do you have a split?Sorry for so many questions....

[@bengrindel777]

if I do 7 down, does this mean I do a circuit with 7 reps each excercise, then 6, 5, 4, 3, 2, 1? It would work out with the numbers you gave as I would end up with 28 reps for each excercise and 84 reps in total.

[@Requital94]

Ben Grindel you will be doing 7 of each variation, 7 wide pull ups, 7 chin ups, 7 close grip pull ups, then goes 7+6+5+4+3+2+1 x 3 = 84

[@ilikessubway]

Your back is so jacked holy shit! Is all you do body weight workouts?

[@gustavgustavgustav]

In what way? Pulling to the sides? Pushing? Pulling it back?

[@EwokNubNub]

Nevermind i know how to do it now! I just watched it till the end lol