Imagine doing this 10 times in a row. You'd go from 2 pull ups to 1024 pull ups.
@egoworks56112 жыл бұрын
*_Moore's exponential law of pullups_*
@notechnolife95962 жыл бұрын
( •̀ ω •́ )✧
@honzahranicka89252 жыл бұрын
I was searching for this comment
@efisgpr2 жыл бұрын
You mean from 1 to 1024. 1: from 1 to 2 2: 2 -> 4 3: 4 -> 8 4: 8 -> 16 5: 16 -> 32 6: 32 -> 64 7: 64 -> 128 8: 128 -> 256 9: 256 -> 512 10: 512 -> 1,024 Start: 1 Finish: 1,024
@Jake-vu9mu2 жыл бұрын
@@efisgpr nerd
@gregsepicadventures2 жыл бұрын
I'm here to report that this program absolutely does work. Started on November 10th with a max pull up of 10. Today (1/3) I did 16... the most I've ever done in my life. By the way, I'm 64... so if I can do it, anyone can. Next stop 20! Thank you, Kyle. Love your tips, programs and inspiration! For anyone interested in the week-by-week progression: Max Pull Up Sets: Nov 10: 10/8/6 Nov 17: 10/8/7 Nov 24: 12/10/8 Dec 1: 13/10/9 Dec 9: 14/11/9 Dec 17: 15/12/10 Dec 24: 15/12/10 Jan 3: 16/12/11 Sub Max Volume Sets: Nov 12: 5-5-5-5-4-3-3-2-2-2 Nov 19: 5-5-5-5-5-5-4-3-3-3 Nov 26: 5-5-5-5-5-5-5-5-4-3 Dec 4: 5-5-5-5-5-5-5-5-4-3 Dec 11: 5-5-5-5-5-5-5-5-5-5 Dec 19: 6-6-6-6-6-6-5-5-5-4 Dec 27: 6-6-6-6-6-6-6-6-6-6 Ladder Volume Sets: Nov 15: 1-2-3-4-5 1-2-3-4 1-2-3 1-2 1-2 Nov 22: 1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2 Nov 29: 1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2-3 Dec 7: 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4 1-2-3 1-2-3 Dec 14: 1-2-3-4-5-6-7 1-2-3-4-(4) - parenthesis means failure on that rep 1-2-3-4 1-2-3-4 1-2-3-4 Dec 22: 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3-4 Dec 31: 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-4-(5)
@agentdouble07162 жыл бұрын
Wow that’s incredible! Great work! Keep it coming!
@ulysses_grant2 жыл бұрын
Congratz Greg, thank you for sharing, your feedback inspired me.
@noa24532 жыл бұрын
Utterly fantastic
@TheFaceless3412 жыл бұрын
Woow, well done!! You can really see this incredible progress here
@osamsmusa7572 жыл бұрын
Thank you for sharing
@bars19793 жыл бұрын
For anyonr thats looking for feedback, this is a great program and it works. In 6 weeks (not even 8) I started from 7 pull ups and got 14 clean reps. Ive gained 1.5 cm on my biceps, (even though I didn't gain any bodyweight)
@Kboges3 жыл бұрын
Awesome to hear about your progress! Thanks for giving the program a run and sharing your success here! Much appreciated!
@talhaali19772 жыл бұрын
were you doing chin ups or pull ups?
@janterblanche31962 жыл бұрын
@@talhaali1977 this Video ist mainly about pullups, I assume
@talhaali19772 жыл бұрын
@@janterblanche3196 i know but I have a shoulder impingement that prevents me from doing chin ups but I can do pull ups without any problems. I doubt doing pull ups would cause a 1.5 cm gain in my biceps.
@janterblanche31962 жыл бұрын
@@talhaali1977 i suggest you do pullups normally like shown in this Video, but focus on training your biceps seperately if you want to have a bigger biceps. Of course pull ups will help with that as well, nur itll take way more time for the same amount of progress.
@wolfi70845 ай бұрын
I came back to this video after 2 months from first watching it. I went from 4 pull-ups max to 9 pull-ups the other day. Thank you
@Kboges5 ай бұрын
Awesome work, wolfi! Thank you for sharing the results.
@jkhdabomb2 жыл бұрын
Anecdotal note: this works for pushups too. Started at 8 max and ended at 16 😁
@Kboges2 жыл бұрын
Yes! It will absolutely work for push ups! Thank you for posting this.
@christoph86302 жыл бұрын
Cool, I am doing that too!
@chadelliottfahlman Жыл бұрын
That's great. I'll try it with handstand pushups.
@Kboges Жыл бұрын
@@krillansavillan Launching a video on this tomorrow in the AM! Basically it's the same but you might want to ascend the ladders by 2's or 3's depending on how strong you are at them.
@krillansavillan Жыл бұрын
@@Kboges incredible timing! Thanks and I look forward to watching
@Jack-st4dx Жыл бұрын
100% recommend this routine, in about 6-7 weeks my max. pullups went from 8 to 18! Thanks you very much mr Boges
@Kboges Жыл бұрын
Jack!!!! This is fantastic! Well done, brother! Thank you for sharing your results.
@abusuleymantariq2137 Жыл бұрын
18 is crazy 👍🏽
@Virtahep011 ай бұрын
18!? seems kinda unrealistic... doing 6.4023737e+15 pullups in a row is insane if you aint lying tho!
@Jack-st4dx11 ай бұрын
@@Virtahep0 100% genuine, honestly. Although time has passed since that comment and 18 is no longer the case unfortunately 😅
@MoikaloopTV9 ай бұрын
@@Jack-st4dx congrats dude. You can build it up again! I will start this method next week as I am also stuck at 8 max.
@ChristianWBrown2 жыл бұрын
Really appreciate the lack of complexity (easier to implement) and the straightforward video. Thanks for this!
@Kboges2 жыл бұрын
My pleasure! Thank you for the kind feedback.
@DarkTrapStudio6 ай бұрын
@@Kboges You far deserve it !
@G4mefr3akFPS2 жыл бұрын
Recently found your channel and im impressed by your clearness in conveying knowledge and having the visuals. Thank you for educating us! Definately going to try to increase my pull ups. Greetings from the netherlands
@Kboges2 жыл бұрын
Thank you for the kind words! I appreciate that. It is my pleasure.
@greuju8 ай бұрын
I mean this isn't even close to being invented by him so it's kind of a weird comment.
@__shoe__5 ай бұрын
lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?
@remix3205Ай бұрын
@@__shoe__3
@beyenpe2 жыл бұрын
I followed this routine for 12 weeks and would like to share my results. Maybe it'd inspire some people. Not all my reps were picture perfect but I barely kipped and always followed full ROM with active hang. The week I regressed I was in my hometown for holidays not enough rest and sleep might have affected the reps I assume. So here it goes. Max Pull-Ups Apr 4: 9-7-7 Apr 10: 10-8-7 Apr 16: 11-9-7 Apr 22: 12-9-7 Apr 28: 12-10-8 May 4: 11-9-9 May 10: 13-11-9 May 16: 14-12-9 May 22: 15-12-10 May 28: 15-12-10 June 3: 15-13-11 June 9: 16-13-11 Half of Max Apr 6: 4-4-4-3-3-2-2-2-2-2 Apr 12: 4-4-4-4-4-4-3-2-2-2 Apr 18: 4-4-4-4-4-4-4-4-4-4 Apr 24: 5-5-5-5-4-3-3-3-3-3 Apr 30: 5-5-5-5-5-5-4-4-4-4 May 6: 5-5-5-5-5-4-3-3-3-3 May 12: 5-5-5-5-5-5-5-5-5-5 May 18: 6-6-6-6-6-5-4-4-4-4 May 24: 6-6-6-6-6-6-5-4-4-4 May 30: 6-6-6-6-6-6-6-5-4-4 Jun 5: 6-6-6-6-6-6-6-6-5-4 Jun 11: 6-6-6-6-6-6-6-6-6-6 Ladder: Apr 8 1-2-3-4-5 1-2-(2) 1-2 1-2 1-2 Apr 14 1-2-3-4-5 1-2-3-(3) 1-2-3 1-2-3 1-2-3 Apr 20 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3 1-2-3 Apr 26 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 1-2-(2) May 2 1-2-3-4-5-6 1-2-3-(3) 1-2-(2) 1-2-(2) 1-2-(2) May 8 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4 1-2-3-4 May 14 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-4 1-2-3-4 May 20 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5 1-2-3-(3) 1-2-3-(3) May 26 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3-4-5 Jun 1 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 Jun 7 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-(4) 1-2-3-4 1-2-3-4-5 Jun 13 1-2-3-4-5-6-7 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5 1-2-3-4-5
@Kboges2 жыл бұрын
Well done!!!
@beyenpe2 жыл бұрын
@@Kboges thanks again mate, great channel you have here!
@fireblade97812 жыл бұрын
@@beyenpe thats amazing but how do u recover so quickly between the sessions
@beyenpe2 жыл бұрын
@@fireblade9781 i sleep 7,5-8 hrs everyday, that might be it but there were days i felt so tired but still did my routine
@dg29732 жыл бұрын
Great Job! Your comment gives me clear picture of this program.
@brutsgianni70845 ай бұрын
I am here to report that I took the training mentioned here seriously for six months with great consistency. I went from 12 pull-ups to 30! I selected three exercises and applied your method to push-ups, pull-ups, and sit-ups, and I was able to increase my sit-up count from 15 to 35 and push-up count from 35 to 80. I have been training calisthenics for 15 years and have tried various methods. Most of them eventually become boring or too exhausting to maintain throughout the week. Your method, however, is respectful to the body while still being intense. Out of all the many methods I’ve tried (over 15), I consider yours to be the best so far. I highly recommend it to any calisthenics practitioner and even made some adaptations that worked well with the method’s style. Thank you, my friend, for sharing your knowledge.
@Marjus6883 ай бұрын
can I ask how you managed your days/weeks to do this program? I'm new to BW Training. Have you done one week focused on pull-ups,then pushups,then sit-ups,or a different method. Thanks.
@jakemccoy3 ай бұрын
For pullups, what did you do on the 4 other days of the week? (The program only talks about the 3 days in a row.) Did you do no pulling exercises on the 4 other days?
@ivangho63192 ай бұрын
its just insane results man! Thanks for sharing and keep your good work!
@deltame326428 күн бұрын
How many days of rest between max and submax, submax and ladders, ladders and max ?
@anugbagga2 жыл бұрын
Your videos are short precise and clear without the long iterative speeches. Straight to the point supported with an example. Awesome !
@__shoe__5 ай бұрын
lets say my max pullups on the first day is 5. for submax am i supposed to do 2 or 3?
@AnugBagga-l6c5 ай бұрын
If you can do 10 rounds of 3, do 3, else 2. what worked for me is to do the routine consistently over many weeks rather than pushing yourself to limits on every session. Started out with a max of 7 and can do a max of 15 now.
@-abhi-6096 Жыл бұрын
Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you! 😁😁
@Kboges Жыл бұрын
Dude this is amazing to hear! Well done to the both of you! Keep me posted on how it goes!
@-abhi-6096 Жыл бұрын
@@Kboges yepp definetly!! 🔥🔥🔥
@dylanst5 ай бұрын
Just wanted to say thank you! I’ve only started the third week of using this plan and I’ve already increased my max pull ups from 3 to 7! Thanks!!
@RotheBeat2 жыл бұрын
Ok, I'm impressed, and I really thank you to share the program with us. In the first week I could do three sets of 9-8-7pull ups max; at the end of the 8th week I can do three sets of 14-11-9. Moreover I did the same program with wall handstand push-ups: in the first week I could do only 1 set of 5 and two sets of 4, now after eight weeks I can do two sets of 10 and one of 8. Thanks a lot!
@Kboges2 жыл бұрын
Awesome! Good to hear, Rodrigo!🙏💪
@tarmin56057 ай бұрын
Did you run them concurrently or seperatly ?
@jiahe45906 ай бұрын
thanks man this program works so well, went from 7 to 13 in 7 weeks. for those planning to try this, just trust the process and the weeks will fly by :) day 1 - max effort sets Week 1 (2 Jan): 7/6/4 Week 2 (9 Jan): 8/7/5 Week 3 (17 Jan): 6/6/4 Week 4 (31 Jan): 8/7/6 Week 6 (24 Feb): 9/8/9 Week 7 (8 March): 10/9/8 Week 8 (15 March): 10/10/9 (kipping on the last rep was crazy) Week 9 (22 March, deload): 12 day 2 - submax volume Week 1 (11 Jan): 3/3/3/3/3/3/3/3/3/3 Week 2 (23 Jan): 4/4/4/4/4/2/2/2/1/0 Week 3 (5 Feb): 4/4/4/4/4/4/2/2/2/2 Week 4 (11 Feb): 4/4/4/4/4/4/3/2/2/2 Week 5 (26 Feb): 4/4/4/4/4/4/4/4/4/4 LETSGOOOOOOO 🏆🏆🏆🏆🏆🏆 Week 6 (3 March): 5/5/5/5/5/5/4/4/3 (accidentally rested 1min20sec)/2 Week 7 (11 March): 5/5/5/5/5/4/3/3/4/3 Week 8 (19 March, deload): 5/5/5/5/5 day 3 - ladder Week 1 (14 Jan): 1-2-3-4-4 1-2-3-4-4 1-2-2-4-4 1-2-3-4-4 1-2-2 (grip failure)-2 (grip failure)-2(grip failure) Week 2 (29 Jan): 1-2-3-4-4 1-2-1 1-2-3-2 1-2-3-2 1-2-2-3 Week 3 (7 Feb): 1-2-3-4-4 (lat failure) 1-2-2 1-2-3-2 1-2-2 1-2-1 (lat failure) Week 4 (13 Feb): 1-2-3-4-4 1-2-2 1-2-2 Week 5 (28 Feb): GOOD SESH 1-2-3-4-5-3 new single ladder pr :) 1-2-3-3 1-2-3-4-4 1-2-3-4-4 (bicep failure, though rested 1min) 1-2-3 (rested 1min accidentally)-4 (bicep failure)-4 (lat failure) Week 6 (5 March): 1-2-3-4-5-2 1-2-3-2 1-2-3-2 1-2-3-2 1-2-3-2 Week 7 (13 March): 1-2-3-4-5-3 1-2-3-3 1-2-3-2 1-2-3-2 1-2-3-2 Week 8 (21 March, deload): 1-2-3-4 1-2-3-4 1-2-3-4 thank you mr k boges!!!
@Kboges6 ай бұрын
Glad you enjoyed!! Thanks for sharing, brother. Well done!
@samuelbenny71382 жыл бұрын
I've slowly progressed from 2 to 9 pull-ups over 3ish months. I can't wait to see how your program does for me, I'll let you know the results!
@Kboges2 жыл бұрын
Well done! Let me know how it goes and reach out if you need to troubleshoot anything.
@jdizzle63242 жыл бұрын
Bust out 25 pullups as fast as you can daily. You should be sub 5 min easy. Do as many as you can on the first set. Daily maxing out on pullups.
@wainach95182 жыл бұрын
Thats slow af
@fcgash2 жыл бұрын
@@wainach9518 You don't know how heavy the op is though.
@wainach95182 жыл бұрын
@@fcgash not a big factor
@somerandomdude23308 ай бұрын
bro lives in heaven
@thelordmanell8699 күн бұрын
Yeeah
@iusejitter2 ай бұрын
What a Legend you made this video 4 years ago and still replying to your audience❤
@Kboges2 ай бұрын
Hahaha thank you, brother! I appreciate that. I really love this stuff and enjoy the interaction, so it is my pleasure. Thank you for the support, my friend! 🙏
@iusejitter2 ай бұрын
@@Kboges np legend
@markwiedeman72712 жыл бұрын
Been doing this for 2 weeks now, already improved my max by 2 pullups, from 8 to 10
@Kboges2 жыл бұрын
Solid improvement! Keep at it and keep me posted!
@maxilos94612 жыл бұрын
this guy works out with his glasses on, what a G
@Kboges2 жыл бұрын
HAHAHA!😂 Not always, but sometimes for sure.
@rolandmeijer Жыл бұрын
I'll try this! Currently I can do 6 x 10 Pull-ups and 6 x 6 Pull-ups with a 20lb plate carrier. I'm a 54 y.o. veteran and I'm training for my first Murph WOD (with plate carrier) and the pull-ups are my weakness. Subscribed! 😎
@Kboges Жыл бұрын
Heck yeah! Good luck dude. You could run this cycle with your plate carrier.
@rolandmeijer Жыл бұрын
@@Kboges Thanks! 🤜🤛
@pauldeloecker35163 жыл бұрын
This program got me super motivated. Thanks for sharing. Started today with 9 rep max. Let’s see how I can progress over the 8 weeks. I’ll keep you up to date !
@Kboges3 жыл бұрын
Awesome! Let me know if you have any questions or need to troubleshoot anything. Good Luck!
@pauldeloecker35163 жыл бұрын
@@Kboges thanks ! One question: I read in your PDF that you don’t recommend doing any other pulling exercises while following this program. Do you mean on the same day or in general throughout the whole 8 weeks ?
@Kboges3 жыл бұрын
@@pauldeloecker3516 I wrote it for clients with no other pulling in mind. I have had good professional experience with it as a "specialization" routine. I don't have any experience running it with any rows or extra pulling work in it. I think some people could handle more pulling volume, but for the intended demographic, I think it works best as is.
@pauldeloecker35163 жыл бұрын
@@Kboges I see, yeah that’s the main goal of course, to get really good at pull ups, so I guess keeping total focus on that goal makes complete sense ! Thanks again for the feedback
@Kboges3 жыл бұрын
@@pauldeloecker3516 Yeah exactly. Let me know how it goes!
@BrendaShannon-j2d6 ай бұрын
Heyyy! Started doing this with my little brother. I've been stuck on 5 pull ups for a while I could barely manage to do 6 and my brother could do 5. But then we started this and woaaaah this week the updates are soooo crazyyy! It's our week 4 and my brother surpassed me. He did max 11 pull ups!!! And I did 10. This totally workssss! We both are really grateful to you! Thank you!
@andymaczak54 ай бұрын
Started this in January, slowly gained reps from 8 to 16. The goal was to make absolute clean deadhang pullups for maximum points on annual PT test. Done max points plus 3 reps for my age group and I was able to do more not-so-cleans. Parallel I did this with pushups on the other days - not so consistently because of time limits, but I had good progress, now I will pick it up. Another progress is to be able to do 100+ pullups overall on Fridays. Takes 25+ minutes but a start to do a full Murph. Thanks, mate! An awesome tool worked for me
@arasdal71492 жыл бұрын
My current is at 7 now (at the perfect range as said in the video). Will be trying this out and giving feedback in about 8-10 weeks. I‘m excited man. Thank you for the program :)
@capolo25042 жыл бұрын
mines 25
@Day-vg1bh2 жыл бұрын
@@capolo2504 who asked?
@cj78112 жыл бұрын
@@capolo2504 wbu
@cj78112 жыл бұрын
@@Day-vg1bh I asked 😎
@couldntbeproved13922 жыл бұрын
@@Day-vg1bh Shut up. We all asked.
@Linkolite Жыл бұрын
I keep coming back to your videos. :) I’d like to say that your concepts of “rep strictness” I guess, the sort of dedication to clean form that you espouse has really improved my training. I’m really seeing good changes in my physique for the first time in my early 20s. I stopped going for high intensity bad reps and started doing strict form, clean, paused or at least “deep contraction” type SLOW reps. This has changed everything for me. I think you have given me the key for what works for my body. Sorry for the rant, I really just wanted to say this video has helped me immensely.
@johnreilly3167 Жыл бұрын
Bro don’t apologize for that epic rant 🥲 I am the exact same way. Zeroing In on perfect form, especially for things like pull-ups and push-ups, is soooooo mentally rewarding and also just effective af for improvement 🍻
@BOCH-rumАй бұрын
After trying dozens of plans to increase reps I can say this is the only plan that worked effectively for me. The only difference I made was from the advice of the current pull-up record holder. I added explosive less strict pullups into the mix. So some days I'm strict, others I'm explosive. My strict and explosive numbers have been skyrocketing.
@KbogesАй бұрын
Nice job and great modification!
@tjj46562 ай бұрын
I have a report. Been following this program for 71 days. I started out with 8,7 and 6 reps respectively on the maximum rep day, and on the max rep day today I have reached 12 reps in the first set for the first time. Second and third set were 11 and 9 reps. Did all this with on average bad sleep and reasonable nutrition. It helps if you have access to some pull-up bars close by in your neighborhood. That makes the barrier to a workout a lot lower than having to go to an actual gym. My goal was to get stronger in order to be able to do a muscle-up, so that is what I am going to practice next. Many thanks!
@barleysirrab3 ай бұрын
I did this for 8 weeks and it works!!! Love this type of workout as it's simple but varied, and progress is pretty quick to see. I don't have rings so I adjusted it slightly to do chin up ladders instead. I'm quite beginner still but my max pull-ups increase from 5 to 10. Thanks K boges :) General Advice: Do a warmup before the sets, stick to the rest timings strictly. ___________________________________________________________________________________ Before: Max Effort sets: 5, 3, 3 Submax Volume sets (10 sets - target 3 pullups one min rest between each): 3, 3, 2, 2, 1 1, 1, 1, 1, 1 Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder) 1, 2, 3, 4 1 1 1 1 ___________________________________________________________________________________ After: Max Effort sets: 10, 8, 7 Submax Volume sets (10 sets - target 4 pullups one min rest between each): 4, 4, 4, 4, 4, 4, 3, 3, 3, 3 Chin up ladders (5 ladders - target 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps per ladder) 1, 2, 3, 4 1, 2, 3, 4 1, 2, 3, 4 1, 2, 3 1 ___________________________________________________________________________________ I'm going 8 more weeks to see if I can get to 15 pull-ups :D
@finanzamtfluechter2 жыл бұрын
I want to say Thank You. I am now in week 9, still following your program. I went from 13 Max Chin Ups (yes, i did chin ups cuz i wanted a bigger biceps) up to 22 clean Chin Ups. It is incredible!
@somemadsci1923 Жыл бұрын
Dud you get bigger biceps though?
@finanzamtfluechter Жыл бұрын
@@somemadsci1923 it got wider but not higher
@somemadsci1923 Жыл бұрын
@@finanzamtfluechter I can settle for that XD Another question if you don't mind, did your chin ups also help increase your pull ups? I want to increase my pull ups and get bigger biceps but not sure if I can use chin ups to achieve both.
@finanzamtfluechter Жыл бұрын
@@somemadsci1923 it works. But in my case, i was always able to do more Chin Ups than Pull Ups. I tried to fix it by mixing in some Pull Up Ladders instead of doing only Chin Ups.
@somemadsci1923 Жыл бұрын
@@finanzamtfluechter Cool, I appreciate the help. Good luck on your grind bro!
@bronsolino62742 жыл бұрын
I will start this routine tomorrow and will be back with the results!
@888CHINGY2 жыл бұрын
How it’s going ! Does it work??!
@ammar13292 жыл бұрын
@@888CHINGY seriously he commented two days ago and the program takes 8 weeks to complete
@electrical_cord2 жыл бұрын
Lol mans thought hed see results in 2 days
@bronsolino62742 жыл бұрын
btw it worked started at 10 pullups an now im at 16 to 18
@chamansw2 жыл бұрын
I watched this video 2 years ago when I could only do 10-12 pullups & increased my reps to about 20 after following just one of the day's plan. (Now i can do 10 pullups with 35kg) Now I came here again to increase my one arm pullup. Thanks for the video
@mello4399 Жыл бұрын
Which of the days did u use? Days 1,2, or 3?
@theeternalgus9119 Жыл бұрын
Dude which day?
@theeternalgus9119 Жыл бұрын
@@mello4399 I have a feeling it might be ladders. I’m going to experiment and do days 2 and 3 only.
@timarve Жыл бұрын
@@theeternalgus9119 well i only did ladder and half of max for 3 weeks and my pull up when from 8-9 to 12 reps. (I didn't realise it was a 3 day workout lol. now i'm adding the third day will see what happens
@chamansw5 ай бұрын
@@mello4399I used Day 2
@jpapo59902 жыл бұрын
I will try this as soon as I return home, my maximum right now is 6 pull-ups with correct form and 8 with kipping as soon as I finish with this program I will be back to report the results. It is good that the algorithm has recommended this to me, great production and video quality I just subscribed to your channel.
@Kboges2 жыл бұрын
Awesome! Looking forward to hearing about your success! Let me know if you have any questions. Thanks for the support.
@ayaanosaurasrex65823 күн бұрын
Thanks! It really works. I went from 0 to 0😊😊
@lordoftheuniverse692 жыл бұрын
Thanks,I've been trying to improve my pullups for a long time and I'm gonna try this.Currently I'm at 6 pullups.
@Kboges2 жыл бұрын
Give this a shot!
@cosmofonia-luigiantonio2 жыл бұрын
Thanks, man, for the to-the-point tips and inspiration! I’ve set myself a workout routine based on your instruction from several videos. Have a great 2022!
@Kboges2 жыл бұрын
Great to hear! Thanks brother, you too!
@BigScaryBoss2 жыл бұрын
Found this video on the 10th July and upon using this plan since then I managed to get from max 5 pull ups to 8. Thank you so much man 🙏
@Kboges2 жыл бұрын
Solid progress! Keep it up!
@deeppeacenature265Ай бұрын
Just did Week 1 & Day 1 with the max reps. Let's see how this goes. 💪
@KbogesАй бұрын
Best of luck! Feel free to reach out with any questions!
@AntonioTrivisonno5 ай бұрын
in 8 weeks i went from 4 pull ups to 10, from 15 push ups to 23 and from 5 dips to 13+, i just did what he suggested. I'm going at it for another 12 weeks and my goal is 20 pull ups, 40 push ups and 20 dips. I'll update yall on Monday, July 1, 2024. P.S. thank you very much K, a few months ago 10 pull ups were only a dream.
@moneygo1238 ай бұрын
Looking forward to trying this, I’ll be back in a couple months with an update on how it goes. My max currently is 11
@thunderpenguin95598 ай бұрын
reminder comment
@everythink90236 ай бұрын
????
@akpo_ja1929 күн бұрын
fairs bro disappeared 😭
@Bartłomiej_w2 жыл бұрын
I had started doing pull ups 3 months before running this program, my base was 5 (been doing them long ago). During the first month I reached 9 pull ups and pretty much plateaued there. After reaching Plateau of 9 i started doing this program. summary: I went from 9 to 14, my weight now is 80kg when in the beginning it was 77/78, on top of that I have noticed a tremendous increase in terms of my back's endurance. Will be doing this program now but with 5/10 kg weight on me. Thank you Kyle! week-by-week progression Max pull up sets Jan 26 9 /8/6 Jan 31 9 /8/7 Feb 7 11/9/8 Feb 14 11/10/8 Feb 21 12/10/8 Feb 28 12/10/8 Mar 7 12/10/8 although my overall rep count hasn't increased I believe my form is better, and pull ups are done in a more consecutive manner without breaks between each rep Mar 14 11/9/8 damn i was frail Mar 21 13/10/10 new max set Apr 11 14/10/9 I add 7.5 kg from now on Apr 25 8/7/6 May 9 9/9/7 May 16 10/9/7 May 25 10/8/7 poor recovery, still got training session in 10 sets one minute rest Jan 27 4/4/4/4/4/4/4/2/3/3 Feb 3 4/4/4/4/4/4/4/4/4/4 Feb 10 5/5/5/5/5/4/3/3/3/3 Feb 17. 5/5/5/5/5/5/5/3/3/3 Feb 24. 5/5/5/5/5/5/5/4/4/4 Mar 3. 5/5/5/5/5/5/4/4/3/3 sleep deprived workout Mar 10. 5/5/5/5/5/5/5/5/5/5 Mar 17. 6/6/6/5/5/4/4/4/4/4 Mar 24. 6/6/6/6/6/6/6/4/5/4 Mar 29. 6/6/6/6/6/5/5/5/4/4 I add 7.5 kg from now on Apr 22. 4/4/4/4/4/4/3/3/3/3 Apr 29. 4/4/4/4/4/4/4/2/3/3 May 6. 4/4/4/4/4/4/4/4/4/3 May 12. 4/4/4/4/4/4/4/4/4/4 May 19. 5/5/5/5/5/5/4/3/3/ May 25. 5/5/5/5/5/5/4/3/3/ ladder Jan 29 1/2/3/4/5 1/2/3/4 1/2/3 1/2/3 1/2/3 Feb 5 1/2/3/4/5/6 1/2/3/4 1/2/3 1/2/2,5 Feb 12 this day i felt frail, don't know what was the reason of it. 1/2/3/4/5/5 1/2/3/3 1/2/3 1/2/3 1/2/3 Feb 19 1/2/3/4/5/6 1/2/3/4 1/2/3/4 1/2/3/4 1/2/3/4 Feb 26 1/2/3/4/5/6 1/2/3/3 1/2/3/3 1/2/3 1/2/2 Mar 5 1/2/3/4/5/6 1/2/3/4 1/2/3/4 1/2/3/4 1/2/3/4/3 Mar 12 1/2/3/4/5/6 1/2/3/4/5 1/2/3/4 1/2/3/3 Mar 19 1/2/3/4/5/6 1/2/3/4/5 1/2/3/4/5 1/2/3/4 1/2/3/4 Mar 26 1/2/3/4/5/6 1/2/3/4/5 1/2/3/4/5 1/2/3/4 1/2/3/4 I add 7.5 kg from now on Apr. 23 1/2/3/4/4 1/2/3/4 1/2/3 1/2/3 1/2/4 May 14 1/2/3/4/5 1/2/3/4 1/2/3/4 1/2/3/4 1/2/3/3 May 21 1/2/3/4/5 1/2/3/4 1/2/3/4 1/2/2 1/2/3 May 28 1/2/3/4/5 1/2/3/4 1/2/3/4 1/2/3/3 1/2/3/3
@glebkozlovskiy1101 Жыл бұрын
Did it work for the weighted ones??
@lerucass Жыл бұрын
Why did u decided to use extra weight did help to get better im feeling im stuck on 14 maybe a extra weight gets me out of there
@Bartłomiej_wАй бұрын
For now my pullup one rep max is 50kg at 85kg bodyweight. Bench at 100kg is at 6 reps with moderate tempo. As for weighted dips 50kg x 5. Deadlift conventional: 145 x 6. It is great to see how much my body has improved over these years, can't wait to see the results that are bound to be coming next!
@Bartłomiej_wАй бұрын
@@glebkozlovskiy1101 anything will if you try hard enough ;>
@zincminer8 ай бұрын
Still the best fitness content on yt
@Kboges8 ай бұрын
Thank you! That is super kind, zincminer!
@stonearchitect1162 ай бұрын
Really needed this video since my max pull ups have only increased by 2 in 2 years. Will try this.
@squashiemola Жыл бұрын
If you're still on the fence about the program, get off it. It works wonders. I'm still 3 weeks in, but I've finally broken through the 10-rep wall and did my first 11. I hope to get as close to 20 by the end of everything!
@Kboges Жыл бұрын
I’m happy to hear this! Let me know how it goes!
@squashiemola Жыл бұрын
8 weeks over. I went from 8 pull-ups to 13! Pretty happy with the improvement, I'll aim for 20 soon enough.
@MikeGoughTV2 жыл бұрын
I have been watching your channel for a little while now and really like the content. Just wanted to say thanks.
@Kboges2 жыл бұрын
Thank you, Mike. I appreciate that!
@marcd1981 Жыл бұрын
Thank you for this video. I've been adding pull-ups throughout the day by hanging from a pull-up bar for 30 seconds followed by 3 to 5 pull-ups every hour to an hour and a half. This looks good for the next step in pull-up workouts. I checked your website for the PDF of this workout, but I didn't see it there. I downloaded another pull-up workout you have for someone that can do at least 5 pull-ups.
@lfbmedia16862 жыл бұрын
Just finished the 8 weeks, stuck to the program consistently and went from 10 on the first max set and finished on 21 as a max set
@metalcl0ne2 жыл бұрын
did you do it almost every day? or did u regularly have a rest day
@lfbmedia16862 жыл бұрын
@@metalcl0ne like the program said, 3 days per week however I did it along side my regular gym program which was 5-6 days a week. I definitely did pull ups on other days which I guess isn’t ideal for recovery but it didn’t cause me any problems and I continued to see pull up progress every week.
@metalcl0ne2 жыл бұрын
@@lfbmedia1686 thanks !!!
@MakingYouSayWTF2 жыл бұрын
Thanks mate, I use to be able to do 1, Now i can do 2. Safe to say this video worked a treat. Subbed
@theeternalgus9119 Жыл бұрын
^underrated comment
@ArrokothIsComing4 ай бұрын
This is amazing. Wish you would do a video on doubling your max push ups!
@Kboges4 ай бұрын
Thanks! Dude, you can do the same program with push ups, just ascend the ladders by 2's or 3's and it will be good.
@bearleeleagle71702 жыл бұрын
Congrats on 40k subs! When I first "tuned in" two weeks ago I think it was roughly at 15-20k! Awesome growth, well deserved! Love your content, Kyle!
@Gill22422 жыл бұрын
and now almost 200k six months later, insane
@bearleeleagle71702 жыл бұрын
@@Gill2242 Hell yeah! And so well deserved!
@axolotoshiny65707 ай бұрын
It took me 4 weeks to go from 5max to 10max, I'm still doing it and this rly is a good plan
@Kboges7 ай бұрын
Well done! Keep at it and report back!
@johnrobinson70363 жыл бұрын
I may give this a try. Currently in the middle of 7 weeks to 100 push-ups. Goal is 50. (Fun challenge). Similar 3X a week structure. I’ve been employing your tip of longer rests between sets for better quality push-ups. It’s a matter of remembering the objective. I’ll get back. Thanks. Peace.
@Kboges3 жыл бұрын
Give it a shot and let me know how it goes for you. Feel free to email me if you have any questions.
@MrCmon1132 жыл бұрын
>7 weeks to 100 push-ups Lol. Any program that promises 100 push ups is likely bullshit. A lot of people's genetics probably don't even get there. The people, who can achieve it, build up to it over years.
@bandit06kwtАй бұрын
My max was 26 reps Did this program for 5 weeks + 1 week deload My max now is 30 Thank u 💪🏻👏🏻
@KbogesАй бұрын
Wow well done. That’s one of the higher starting points I’ve seen. It’s best used on early intermediates and not as effective on advanced guys but stoked to hear you squeezed some reps out of it. You are elite dude! Nice job!
@lasseegebo32397 ай бұрын
Increased from 2 to 9! Here's my progress after doing this program for 8 weeks. The 4/4 means i did 4 negatives per set, as i couldn't do anymore full pull ups. Gonna continue the program until I get 12-15 reps and then start weighted pull ups 💪 Day 1 Pull ups 25.12.2023 : 2.5-1-0.5 : 3 01.01.2024 : 3-2-1,5 : 6 08.01.2024 : 4-4-4 : 12 15.01.2024 : 5-5-3 : 13 22.01.2024 : 7-5-4 : 16 29.01.2024 : 7-6-5 : 18 05.02.2024 : 7-7-5 : 19 12.02.2024 : 9-8-6 : 23 Day 2 Pull ups 27.12.2023 : 1-1-1-1 4/4/4/4/4 : 4 (20) 03.01.2024 : 1-1-1-1-1-1-1-1-1-1 : 10 10.01.2024 : 2-2-2-2-2-2-2-2 4/4 : 16 (8) 17.01.2024 : 2-2-2-2-2-2-2-2-1-1 : 18 24.01.2024 : 2-2-2-2-2-2-2-2-2-2 : 20 31.01.2024 : 3-3-3-3-3-3-3-2-2-2 : 27 07.02.2024 : 3-3-3-3-3-3-3-3-3-3 : 30 14.02.2024 : 4-4-4-4-4-4-2-2-2-1 : 31 Day 3 Pull ups 29.12.2023 : 2 (42) 1-1.5 1/2/3/4/5/6 1/2/3/4 1/2/3 1/2/2.5 05.01.2024 : 10 1-2 1-2 1-2 1 0.5 12.01.2024 : 14 1-2-3 1-2 1 1 1-2 19.01.2024 : ? (Forgot to write progress down) 1-2-3 ? ? ? ? 26.01.2024 : 18 1-2-3 1-2 1-2 1-2 1-2 02.02.2024 : 21 1-2-3 1-2-3 1-2 1-2 1-2 09.02.2024 : 31 1-2-3-4 1-2-3 1-2-3 1-2 1-2-3 16.02.2024 : 29 1-2-3-4-5 1-2-3 1-2 1-2 1-1 Total pull up volume Week 1 : 9 pull ups 42 negatives Week 2 : 26 pull ups Week 3 : 42 pull ups 8 negatives Week 4 : (???) Week 5 : 54 Week 6 : 66 Week 7 : 80 Week 8 : 83
@williamdevine93072 жыл бұрын
Just did my day 1 for week 6. so far i've gone from 12 reps to 17, thats with adding some extra back variations into the regiment.
@fairchild20082 жыл бұрын
Holy crap, my biceps doubled in strength only by watching this Video! Im so excited to Start with this, thanks for your Videos Brother, your Videos are by far the best out there! Best wishes from Switzerland 💪
@t4iga1212 жыл бұрын
Do on non-nonsecutive days in one week. and focus on proper form. day 1: 3 sets to failure; 5+min rest day 2: 10 sets of (day 1 max reps / 2); rest 1min day 3: 5 ladders starting at 1; 30s rest Run for 8 weeks; Expected gains of 50-100% gains to max pull ups
@Kboges2 жыл бұрын
Yup!
@hellothere982Ай бұрын
I did this mid/final 2023 for more than 8 weeks but I still got stuck at 12 reps. I train pullups + rows once a week. No rep improvements WHAT am I doing wrong? What should I do Here the progress: 10 7 7 5 5 5 5 5 2 3 3 3 4 time 15:50 Ladders ✓ 9 10 8 5 5 5 5 5 4 3 2 2 2 time 17:20 Ladders ✓ 12 9 9 6 6 6 5 3 3 3 2 3 2 time 15:00 Ladders ✓ X 6 6 6 6 6 3 3 3 3 3 time 14:15 Ladders ✓ 10 12 10 6 6 6 6 5 5 3 4 3 3 time 13:42 Ladders ✓ 11 10 10 5 5 5 5 5 5 5 3 4 3 time 13:12 Ladders ✓ 13 12 10 5 5 5 5 5 5 3 3 4 3 time 14:35 Ladders ✓ 10 11 10 X Ladders ✓ 13 9 10 6 6 6 6 4 3 3 3 3 3 time 13:29 Ladders ✓ 13 10 9 5 5 5 5 5 5 5 5 5 5 time 13:13
@KbogesАй бұрын
Was this the only pulling you were doing? As long as something is improving each week, whether sub max, ladders, or max, I would keep doing it. 2 weeks of no progress then take a Deload and retest max.
@hellothere982Ай бұрын
@@Kboges Thx for replying Noww I do 3x5 pullups with 30lbs load and 3x6 rows, same load. Nonetheless I am disappointed for being at 12 reps max even after 6 months
@KbogesАй бұрын
That's highly unusual. Hmm... dude email me a form video of a weighted set and a BW set and let me think about this to see if I can come up with something to get you making progress again.
@VarunKumar-d1t5 ай бұрын
This method works, in the beginning I used to do only 4 pull ups but after trying this plan I can do 10 pull ups now. Thank you
@Kboges5 ай бұрын
Well done! Solid gains!
@dhiaben205 ай бұрын
how long did it take you get 10 reps ?
@VarunKumar-d1t4 ай бұрын
@@dhiaben20 In about 4-5 weeks roughly also having a above moderate diet.
@painthvh9 ай бұрын
I ran this programme for 8 weeks, here are the numbers: Max Effort Sets Oct 12 ~ 5/5/5 = 15 Oct 19 ~ 6/6/6 = 18 Oct 26 ~ 7/7/6 = 20 Nov 4 ~ 7/7/6 = 20 Nov 12 ~ 9/8/7 = 24 Nov 22 ~ 9/8/7 = 24 Dec 1 ~ 10/8/7 = 25 Dec 9 ~ 10/10/7 = 27 Sub-max Sets Oct 14 ~ 2/2/2/2/2/2/2/1/1/1 = 17 Oct 21 ~ 2/2/2/2/2/2/2/2/2/2 = 20 Oct 29 ~ 3/3/3/2/2/2/2/2/2/2 = 23 Nov 6 ~ 3/3/3/3/3/2/2/2/2/1 = 24 Nov 14 ~ 3/3/3/3/3/3/3/2/2/1 = 26 Nov 24 ~ 3/3/3/3/3/3/3/3/2/2 = 28 Dec 3 ~ 3/3/3/3/3/3/2/1/2/1 = 24 (30s rest lol) Dec 13 ~ 3/3/3/3/3/3/3/3/3/3 = 30 Ladder Sets Oct 16 ~ 1/2/3, 1/2/3, 1/(1), 1, 1 = 16 Oct 23 ~ 1/2/3, 1/2/3, 1/(1), 1, 1 = 16 Nov 1 ~ 1/2/3/4, 1/(1), 1, 1, 1 = 15 Nov 9 ~ 1/2/3/4, 1/2/3, 1,(1), 1,1 = 20 Nov 18 ~ 1/2/3/4/(4), 1/2/3, 1, 1, 1 = 23 Nov 27 ~ 1/2/3/4/5, 1/(1), 1, 1, 1 = 20 Dec 6 ~ 1/2/3/4, 1/2/3, 1/2/3, 1/2/3, 1/2/3 = 34 Dec 16 ~ 1/2/3/4, 1/2/3/4, 1/2/3, 1/2/3, 1/2/(2) = 37 Total Volume Week 1 ~ 48 Week 2 ~ 54 Week 3 ~ 58 Week 4 ~ 64 Week 5 ~ 73 Week 6 ~ 72 Week 7 ~ 83 Week 8 ~ 94 Doubled my max reps, reps are way cleaner with strict form. Very good progress made. For the ladder sets, I only realised I was doing it wrongly in week 6, which was a shame. Also, I could have started 4 reps for the submax sets if I didn't rest for 30s between sets in week 7 lol Gonna have a deload next week to fully recover
@Kboges9 ай бұрын
Well done! Thanks so much for sharing this. 🙏💪
@yk0228 ай бұрын
DAY 1 - 3 max effort sets (to failure) at least 5 minute rest between sets DAY 2 - submax volume 10 sets / half the reps of a max set 1 minute rest increase no. of reps by 1 when ur able to do the target reps(half for example) DAY 3 - ladders start from 1 rep increase number of rep each time if form starts getting bad go back to 1 30 secs rest 5 ladders
@Kboges8 ай бұрын
Thank you for this!
@ankurdahiya13548 ай бұрын
Thank you, this is better than the subtitles
@aner75506 ай бұрын
How much time should I rest between sets in DAY 3 (ladders) ?
@45CraigyBoy5 ай бұрын
I read it as 30 seconds rest between rungs and also new ladders. When you fail a rung on your ladder you then have 30 seconds before starting your next ladder from 1. @aner7550
@paradoxx_4221 Жыл бұрын
Please notice that two rest days are required after the ladder sets! I couldn’t recover for 4 weeks and was stuck at 16 pullups! Only after having two rest days again I immediately jumped to 18!
@rai-.8 ай бұрын
hey thanks for the tip, when you were increasing your pull ups did you do other physical activities? like have a chest day or back day or running ?
@najeebal-sharafi20478 ай бұрын
Started doing this plan two weeks ago. Already increased pull ups from 6 to 8
@Kboges8 ай бұрын
Well done! Keep at it and keep me posted.
@liamp64912 жыл бұрын
Youre doing god's work man
@Kboges2 жыл бұрын
Thanks, Liam! That's very kind.
@frankdelorenzo20522 жыл бұрын
Hey brother I like your content very informative. I am 65 years old and right now I am doing two days a week 100 weighted pull ups it takes me over an hour cuz I rest five minutes in between sets. Two years ago I started doing pull-ups again, and I could get maybe five or six clean dead hang pull-ups then. To be fair I could always do a lot of pull-ups ever since I was a teenager. When I turn 40 I could do 40 dead hang clean pull-ups no Kipping no momentum. Right now I can do 16 clean dead hang pull up slowly pausing at the top and bottom. I noticed at my age it's more of a joint thing tickets or not my muscles. A few weeks ago I tested myself and could do 100 bodyweight pull-ups 31 minutes and 175 in 1 hour but my right shoulder joint was definitely sore after that one so I do not do that anymore. My question to you is do you think I should add a couple of pounds every two weeks even though I'm only getting maybe eight reps on my first set with 30 lb or should I go for more reps before I had weight. I usually do my workout with six sets of 30 lb then 6 sets of 20 lb finish off with 10 lb until I get to 100 is this progression helping me? My workouts are 3 days a week Mondays Wednesdays and Fridays I also lift weights military press and deadlifts and squats in between. People doing what they call Grease the groove on off days where I'm I do five to ten sets of eight reps bodyweight. But I have kind of plateaued at 16 reps body weight. I do feel like I'm getting stronger on the weighted pull-ups though. Keep up the good work God bless and stay strong. I know one thing at my age it's just as much a mental battle as it is physical
@CalebTheHumbled2 жыл бұрын
A Beast at 65. I salute you sir! 👏
@Jamesbradley0012 жыл бұрын
You’re a stud! That’s very impressive
@camillehache97222 жыл бұрын
72 still can do 8 with 45 lbs
@frankdelorenzo20522 жыл бұрын
@@camillehache9722 that is awesome,, it is men like you that keep me going and inspired. Right now I can only get four reps with 45lb but I am getting stronger at weighted pull ups. God bless and stay strong
@Pimpjit85 Жыл бұрын
So you're saying I'll be at 2 pull-ups in 8 weeks. Sold!
@Kboges Жыл бұрын
HAHAHA! Dude check out "pull up:unlocked" on my site. it's free. It will help you get those numbers up.
@haroldquesnel82752 жыл бұрын
Hi. Question: How would one combine this with maintaining at least the squats and pushups during the week? (e.g. Mon-Wed-Fri: Pullups; Tues-Thurs: Squats and Pushups...) Thanks!
@Doc_0K2 жыл бұрын
Dropping a reply because I'm curious in the answer as well ^^
@Kboges2 жыл бұрын
Yeah I think alternating days is the easiest way to go while managing fatigue.
@svdii25132 жыл бұрын
i personally do pullups mon, wed, fri, and pushups, squats, planks, and cardio tues, thurs, sat
@bassiebassie34172 жыл бұрын
Cant i just continu doing push ups and squats right after i have done the pullups?
@mouse79652 жыл бұрын
@@bassiebassie3417 you probably can although you might not be able to do pushups very well because your arms will be tired as shit. Squats id say go for it because its an entirely different muscle group
@akilaperera44867 ай бұрын
I have never seen a technique like this before. I'm going to try it. Thank you
@zeen91257 ай бұрын
Same, would you like to share both of out daily progress between us in discord ? So I’ll be sure I’ll stick to this program
@everythink90236 ай бұрын
@@zeen9125how it goes for you?
@tinguspingus1538 Жыл бұрын
This is one of my favorite videos on KZbin. Right to the point, effective information, with a description that maps out everything
@jeffmcmango72922 жыл бұрын
I'm gonna try this for the next 8 weeks here are my results as I go on (starting 7/11/2022) Max Pull Ups Sets: July 11: 10/8/7 Sub Max Volume Sets: July 13: 5,5,5,5,5,5,5,5,3,3 Ladder Volume Sets: July 15: 1-2-3-4-5 1-2-3-4 1-2-3-4 1-2-3 1-2-3 I've decided not stop continuing this plan and focus more on other areas that I am not so great in but within that one week I went from being able to do 10 pullups in a row to 12 in a row so this program really does work.
@Pookan2282 жыл бұрын
How is it going, buddy?
@Xtriley902 жыл бұрын
I have been looking for exactly this. liked and subscribed! question: I can do 8 pull-ups and 10 chin-ups. I should probably stick to one exercise though, right? thanks!
@Kboges2 жыл бұрын
Hey Tyrann! Stick with 1 variation through pull up mastery. Run it until it stops working, and then you can switch variations and repeat.
Interesting. Very different to the other ones. You never progressed to the 10 sets of 6. After 5 months, can you think of something you did wrong? Has it helped you in your progress?
@smesaric2 жыл бұрын
@@christoph8630 not sure what I did wrong, it could either be that I gained a couple pounds throughout this process (I’ve been trying gain weight for a while) and/or I just have poor recovery genetics or something lol. I haven’t worked on pull ups specifically like this for a while, but when I did a max attempt a couple weeks ago I got 16, so yeah it definitely helped my progress
@paweljel5608 Жыл бұрын
Thanks to this method I finally achieved my personal goal, which was 20 pull ups, thank you so much man ❤
@Kboges Жыл бұрын
Heck yea!!! So happy to hear! Well done! 20 reps is LEGIT!
@paweljel5608 Жыл бұрын
@@Kboges thank a lot man, really appreciate your videos and that you are sharing your knowledge with us, much love and keep it up man! 💪
@luka1642 Жыл бұрын
now time to double it again
@JaredJuetten2 жыл бұрын
Solid, quick, reasonable. Nice short vid!
@Kboges2 жыл бұрын
Thanks, Jared.
@necarforever66132 жыл бұрын
I'm new to the channel and love your way of training. Could you please show me your video of how to get the first pull up?
@Kboges2 жыл бұрын
I'm working on a program for that soon. Hold tight and stay tuned.
@astr9853 Жыл бұрын
Completed all 8 weeks, but I also did the same workout for push-ups, same way, same everything. Pull-ups went from 10 to 16 (60% increase) and Push-ups went from 25 to 45 (which is almost a 100% increase). The program was very easy to follow, I would recommend it to anyone!
@Kboges Жыл бұрын
Good to hear, Stefan! Thank you for the feedback!
@lasham5248 Жыл бұрын
Hey Stefan, were you doing the same for pushups on the same day as the pullups? if so, were you doing it right after the pullups or had some rest time in between?
@astr9853 Жыл бұрын
@@lasham5248 Yeah, I did the same for pushups on the same day as the pullups. When I finish with pullups, I rest for like 5-10minutes and then do pushups!
@user-fl4zo5tk4f Жыл бұрын
@@astr9853 Did you train 3 day a week? Only pulls ups and push ups during a week?
@astr9853 Жыл бұрын
@@user-fl4zo5tk4f Yes, only that.
@KGDRAWROF2 жыл бұрын
Started at 10 in week one and I'm at 15 in week 3. This plan works. I think the advantage of the plan is that you get your mechanical repetitions in on the half set sessions, and ladder sessions. This has to be the easiest way for your mind to give your body permission to do more reps.
@RandomLearner6 ай бұрын
Thank you bro. I followed your tips and I not only doubled my max pull ups but also learned muscle up.
@NikiGehrer7 ай бұрын
Went from 6 to 10 within 6 weeks. Gonna keep going 💪
@Kboges7 ай бұрын
Nice job!💪💪
@kebikes36502 жыл бұрын
unfortunately 0x0 = 0
@Kboges2 жыл бұрын
Hahaha don't worry. I'm working on a free program that will be perfect for you.
@schiggythebozz43422 жыл бұрын
Starting with 4 clean Max pull ups. Very excited where this workout will get me cause I couldnt get any progress in the past time with pull ups. I’ll share my progress under this comment
@senpaibeast28512 жыл бұрын
So how it is going?
@schiggythebozz43422 жыл бұрын
@@senpaibeast2851 it went really well. I did the workout for about 3 months. I had some longer breaks in between and really often I had rest days between the workouts of 2-3 days because my muscles were too sore. Anyways I’m now at 9 clean pullups and with the neutral grip I can even do 12. I can really recommend this workout !! Helped me a lot
@augustohenestrosa3142 жыл бұрын
Hi! Amazing video. I have quick question: how would you integrate this plan into a upper body split? I currently do(In my upper body day): 4 sets of deep push ups 4 sets of pull ups 3 sets of pike push ups 3 sets of rows 3 sets of close grip banded push up 3 sets of some bicep exercise With 2 min rest between each set. I guess i should replace the pull ups im doing with the exercises of the plan but im not sure how to incorporate them properly.
@Kboges2 жыл бұрын
I would just follow the progression for you pull exercise on your upper body day.
@augustohenestrosa3142 жыл бұрын
@@Kboges Thanks! What about rest in the day 2 and day 3? Can i do antagonist sets in between ladders for example?
@Kboges2 жыл бұрын
@@augustohenestrosa314 I probably would save the antagonist training for after the ladder, just so it doesn't turn into cardio. I never used it with antagonist set in between for that reason, but you could always experiment and report back.
@augustohenestrosa3142 жыл бұрын
@@Kboges Thanks. I will try and report back. Last One: I'm having good results doing the tucked front row. Can i do this as a finisher for my routine or should i do only pull ups as my pull exercise for the routine?
@nuaphonkmetal2 жыл бұрын
@@augustohenestrosa314 I know I'm not the guy you're asking but I'd suggest just doing pull ups and skipping any other back work as he mentioned in one of his other comments that this is a specialization programme which will improve your pull-ups significantly. Hope that helps. You could also just experiment and see what works best for you. Hope I could help. Best of luck, friend
@derpgoldfish3 ай бұрын
Super long comment tracking my progress doing this program. TLDR at the end! Day 1, February 5th: 5/4/3.75 Day 2, February 7th: 2,2,2,2,2,2,1.8,1,1,1 Day 3, February 9th: fucked up and did 5 in a row first oops...1, 2, 3 - 1, 2- 1, 1.5 - 1 - 1 Day 4: February 12th: 6/4.9, chin at bar not over/3.8 chin barely below bar... did rock climbing 2 days ago so forearms and back were sore, 197.8 while doing them tho Day 5: Feb 14th: 2, 2, 2, 2, 2, 2, 2, 2, 1.7 nose at bar, 1 skipped gym yesterday and ate like shit. Full little ceaser peperoni pizza and 3/4 of a Cinnamon stick thing Day 6: Feb 16th: 1, 2, 3, 3.5 - 1, 1.9 - 1 - 1 Day 7, Feb 19th: 6.5, 4.9, 3.7 @ like 200 bw Day 8, Feb 21: 2, 2, 2, 2, 2, 2, 2, 2, 2, 2!!! Day 9 feb 26th: 1, 2, 3, 4 - 1, 2, 3 - 1, 2, 2.5 - 1, 2 - 1, 1.9 gym was closed on 25th when I went and had stomach flu on the 23rd and 24th Day 10, Feb 28th: 7.8, 6.9, 5.9 Day 11, March 1: 3, 3, 3, 3, 3, 2, 2, 2, 2, all @ 190bw Day 12, March 4: 1, 2, 3, 4 *harder than last week? - 1, 2, 2.7 eye at bar - 1, 1.8 mouth @ bar - 1 - 1 I think its cause I ate a lot yesterday and now I'm at 192-193 bw? Not sure though cause I did pull 3 days ago March 1, shouldn't be sore? Day 13 March 6: 7.5, 6.5, 4.5?d Day 14: March 8: 3, 3, 3, 3, 3, 3, 3, 2, 2 5 sets in and feeling easy?? Felt really good today Day 15 March 11: 1, 2, 3, 4, 3.5 ;( - 1, 2, 2.5 - 1, 2 - 1, 1.7 - 1, 2 Day 16 March 13: 9, probably could have forced 10, 6, 5 Day 17 March 16; 3, 3, 3, 3, 3, 3, 3, 3, 3, 2.9 Day 18 March 18: 1, 2, 3, 4, 4 - 1, 2, 2.8 - 1, 2 - 1, 2 - 1 Went rock climbing on the 17th so grip is shot Day 19 March 20: 8, 6, 5 felt weak Day 20 March 22: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 all good form!! Up to 4 now ;( Day 21 March 25: 1, 2, 3, 4, 4.8 nose@bar - 1, 2, 3, 3.9 - 1, 2, 3 - 1, 2 - 1, 2 Day 22 March 28: 9.8!!!!!, 6.8, 6 Max pull up day, I'm super high, 125 MG edibles at 12:30, rock climbing gym at 2 Day 23 march 31: 4, 4, 4, 3.8, 3, 2.9, 2.9, 2.9, 2.8, 2.5 I think forearms were too pumped, could only get nose to bar except for last one which I failed 196.4 bw and nervous system fried from days of edibles in a row, we shall see... Day 24 April 3rd: 1, 2, 3, 4, 4.8 nose @ bar - 1, 2, 2.7 - 1, 2, 2.2... - 1, 2 - 1, 2 All @ 195-196!!! Changing things up, now doing same thing but weighted! WEIGHTED 10LB: Day 1 April 11th: 5.95, 5, 4.75 Super happy that I got 6, well pretty much 6 but I'm picky on form. All I know is that I got 5 when u first started this back in February and that was bw Day 2 April 14th: 3, 3, 3, 3, 2.7, 2, 2, 2, 1.7, 1 Ambitious so starting at 3 The three 2 rep sets were meh form, going back to 2 reps next time good ass form Day 3 April 19th: 1, 2, 3 - 1, 2 - 1, 2, 3, 1, Day 4 April 27th: 6.5, 5, 4.75 Honestly super surprised I got 6.5, as you can see by the dates I skipped a bunch of days, ate like shit and went up 10lb, and also injured my R hamstring 2 days before this Day 5 April 30th: 2, 2, 2, 2, 2, 2, 2, 2, 1.9, 1.8 Day 6 may 3rd: 1, 2, 3 - 1, 2, 3 - 1, 2- 1 Day 7 may 25th: 7, 5.7, 4.3, kinda halfed assed it Tad bit of a break haha, super happy I still kept my strength and even improved a bit to get clean reps! Peak strength seems to be around the dame but endurance for sure down May have made my hernia act up a bit though so gonna take it a bit easier Day 8 may 29: 2, 1 @25lb!!!, 2, 2, 2, 2, 2, 2, 2, Day 9 June 3rd: 2 reps @ 15lb, 1 @30lb, 2 @40lb, Back to 15 lb: 1, 2, 3 - 1, 2, 3 TLDR: I started off with a 5 bw pull up PR back on february 5th @200LB bw. Set a new PR of 10 by March 28 @190LB bw. Repeated the program with an added 10lbs untill I eventually hit a PR of 2 pull ups with an added 45Lb plate @190LB bw on May 3rd, yesterday. Will update with my bw pull up max soon!
@Kboges3 ай бұрын
Well done! This is awesome and I appreciate you posting this. Thank you!!🙏 💪
@user-fl4zo5tk4f Жыл бұрын
Hello K Boges! I trained for more than a month on such a program: Monday: 3 sets to failure of pull-ups and dips Tuesday: 3 sets to failure of chin-ups and push-ups Wednesday: 10 sets of pull-ups at half max, 3 sets to failure of dips Thursday: 3 sets to failure of chin-ups and push-ups Friday: ladders pull-ups, 3 sets to failure of dips More than month results: pull-ups 11>12, dips 16 > 18, chin-ups no progress, push-ups 14>20. Why am I not making any progress on pull-ups? I can really say that there is progress in the ladders (there were 5 x 1-2-3-4, and now I can do 3 x 1-2-3-4-5 and 2 x 1-2-3-4). But my maximum reps are almost the same
@Kboges Жыл бұрын
My guess would be way too much volume at failure. Pull up mastery is a 3x per week program. Only 1 day is 3 sets to failure. The sub max work will be at high effort but that is the result of accumulated fatigue and the ladder day is not to failure. Try the program as written, using it as your only pulling work for the duration of the cycle, and my guess is you will do a lot better than adding a single rep to your max.
@Jack-cp5cj2 жыл бұрын
Just finished the 8 weeks, I went from max reps 7/7/7 to 9/8/7. Not as much as I was hoping for but definitely progress after plateauing for a while. I also think my form has improved. I would recommend giving it a try! I did my pull ups first and then followed with 3 sets of push ups, dumbbell curls, dumbbell shrugs, squats and leg raises. I don't know if this hindered my progress but I didn't want to sacrifice any of the other exercises.
@AllstarFail2 жыл бұрын
You definitely need to increase your sleep and/or protein intake. No way you did this and and got such a low score. Try harder next 8 weeks
@screamingmute8256 Жыл бұрын
Bro you overtrained
@screamingmute8256 Жыл бұрын
Or maybe your bodyweight got like 5-10 kg up
@screamingmute8256 Жыл бұрын
Like 1-2 exercises intense enough for the body to get fatigued is enough to get growth. The rest of the exercises are just killing your muscles for no reason and you get 0 recovery
@vividchilling2492 Жыл бұрын
@@AllstarFail I think sleep and protein is why I've been plateauing so damn long now lmfao, I even have lost reps, have been really focusing on my diet now though, it is definitely better and better sleep as well.
@ssshhaann3 ай бұрын
I got stuck at 8 max pull ups and followed this program exactly. It's been 10 weeks and I went from 8 pull ups to 10 max pull ups... It didn't work at all.
@Kboges3 ай бұрын
Sorry to hear that dude. Did you run the program as written? Did you do additional pulling work as well? Did you gain any weight? Did your submax or ladders improve?
@whoscandice33263 ай бұрын
Try to train closer to failure, i tried the program and my max rep increased from 7 to 15
@ssshhaann3 ай бұрын
@@Kboges my ladders and half max pull ups did improve. I am now doing pull ups daily randomly as i walk past my bar as well. I have it all tracked in strong app, I hope I hit at least 12 max pull ups in a month or 2
@My_Honest_Reaction_12 ай бұрын
Probably you just need better sleep and diet
@eteyen65952 жыл бұрын
Hi Kyle, happy new year! I just stumbled across this video and your channel today. Looks like great stuff first of all. Few Questions- Can I do this alongside my current 3 times a week weight training programme, or would you recommend I do this separately so as not to fatigue or injure myself? And if the latter, would I be doing other exercises as well, or just this programme? Lastly, are rings necessary for this programme as I don't have access to rings. Thank you
@doramy9689Ай бұрын
I got hyped by comments telling about their results. See y'all in 8 weeks
@KbogesАй бұрын
Enjoy!
@glebkozlovskiy1101 Жыл бұрын
Started this programme today.I got 14 Chinups with a dead hang pause at the bottom.Will keep you updated.
@Kboges Жыл бұрын
Well done, Gleb! That is quite strong!
@glebkozlovskiy1101 Жыл бұрын
@@Kboges Thanks man.And would doing 5×5 weighted chinups on the ladder day be effective or it's better to keep it as it is?
@rashedalmansoori18302 жыл бұрын
I really appreciate your content and valuable information, is this program specific for pull ups or can I apply it on dips and pike push ups?
@Kboges2 жыл бұрын
Yes!
@waltonsimons75622 жыл бұрын
I skipped to 1:40 then continued to watch the rest wondering if i was watching real life or a video game. -_-
@Beats-By-Anthony2 жыл бұрын
With the new year just in less than 48 hours away, this Pull up routine is what I am start with over 2 days at January 1th! Besides the 3 Pull up workouts each weak, are there any other (direct) back exercies that you did? Or just Pull ups 3/times a week?
@Kboges2 жыл бұрын
I would usually use this as a specialization program, so no other back work during the cycle.
@level1742 Жыл бұрын
Ive done this program from 30th November to 23rd Jan and this is my progress.Over two months as you see, I’ve successfully doubled from 7 poor form reps to 14 solid clean ones. My progress in ladders wasn’t progressing as good as others are but my max reps were progressing at the similar rate other commenter’s were also progressing at. So don’t be discouraged and always compare yourself with yourself and not with others as you could differentiating results. This program is really good and my progress definitely confirmed that. Personal Tracker: Max Pull ups-: 30th November-: 7-6-6 6th December-: 8-7-6 12th December-:9-8-8 18th December-:9-8-7(injured my pinky finger during basketball the day before, hence the regression) 24th December-:11-10-8 30th December-:12-10-8 5th Janurary-:13-10-9 12th Jan-:13-11-10(had to take a day off for exams) 18th Jan-:14-11-11 Submax volume-: 2nd December-: 4-4-4-4-4-(4)-3-(3)-2-(2) 8th December-:4-4-4-4-4-4-4-4-3-3 14th December-:4-4-4-4-4-4-4-4-4-4 20th December-:5-5-5-5-5-4-3-3-3-3 26th December-:5-5-5-5-5-4-4-4-3-3 1st Jan-:5-5-5-5-5-5-5-5-3-2 7th Jan-:5-5-5-5-5-5-5-5-5-5 14th Jan-:6-6-6-6-6-6-4-4-4-4 20th Jan-:6-6-6-6-6-4-4-4-4-4 Ladders-: 4th December-: 1-2-3-4 1-2-3 1-2-(2) 1-2 1-2 10th December-: 1-2-3-4-5 1-2-3-4 1-2-3 1-2-3 2-2-3 (accidentally did 2 reps instead of one in the 5th set lol) 16th December-: 1-2-3-4-5-6 1-2-3-(4) 1-2-3 1-2-3 1-2-3 22nd December-: 1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2-3 28th December-:1-2-3-4-5-6 1-2-3-4 1-2-3 1-2-3 1-2-3 3rd Jan-: 1-2-3-4-5-6-7 1-2-3-(3) 1-2-3 1-2-3 1-2-3 9th Jan-: 1-2-3-4-5-6-7 1-2-3-4-(4) 1-2-3 1-2-3 1-2-3 Jan 16th-: 1-2-3-4-5-6-7 1-2-3-4-5 1-2-3 1-2-3 1-2-3 23rd Jan-:(took a day off due to exams) 1-2-3-4-5-6-7 1-2-3-4 1-2-3-4 1-2-3 1-2-3
@Kboges Жыл бұрын
Looking forward to seeing the progress!
@level1742 Жыл бұрын
@@KbogesHey Kyle, so I had a few questions. 1:For body recomp with calisthenics, do you have any tips? 2:I normally do a few extra sets of towel pull ups with my left arm on alternate days and a few sets of pull ups whenever I enter/leave my room which has like a grand sum total of 50 or so extra reps per day(I do the extra sets pretty much everyday). Will this be inhibiting to my growth with this program? Thanks for the wonderful video and tips, you deserve even more success than you already have achieved!
@mortenmarquart47142 жыл бұрын
This program works! I did it while I was on deployment, and it toke me from 18 pull ups to 30 pull ups in one set! I can only recommend it! Thanks for the great program.
@Kboges2 жыл бұрын
Thank you, Morten! So happy you enjoyed it and got some great results!
@himalayantongue2 жыл бұрын
Cool. Good to know it's useful for that level of strength, I was wondering. I'm at 20 reps myself, might give this a try.
@mortenmarquart47142 жыл бұрын
@@himalayantongue The workout where you do the ladders can get long, I was doing 210-220 total reps on those days, but it’s great and works, can’t recommend it enough!
@himalayantongue2 жыл бұрын
@@mortenmarquart4714 That's okay, I've already been doing a high volume pull up day that adds up to a little over 200 reps as well. I like to add in other stuff to make it a pretty intense cardio session. Looking forward to trying this.
@MicheleAncis2 жыл бұрын
Hi and thanks for this program, it sounds enticing! I've just started with chin-ups (as I'd like to target my biceps) and I will definitely try this type of progression. I was wondering: would it make sense to replicate this type of work for other basic exercises? I am implementing (based on various sources) every-other-day strength training workouts, where I do push-ups, ring inverted rows, chin-ups and some isometrics. Would it be a good idea to train the other exercises (apart from isometrics) in the same style? Or is it too taxing or inefficient in any other way? What about "rotating" the other exercises type? As in : max reps for push-ups, ladder for chin-ups,... Does it make sense?
@justinwade62912 жыл бұрын
This seems so simple, I'm so glad I found this. Could I incorporate this with my normal split or is it best to be its own thing?
@bitraz5282 жыл бұрын
I'll do it like this: 1 push day (rest on the pull ups) 2 pull day (max pull ups) 3 leg day (end with the 50% pull ups) Remind me to tell you my progress My max on pull ups right now is 7 with good form
@thegradschooldropout2 жыл бұрын
Question about Day 2 - was a little confused about how you discussed progression. In Week 1, Day 1 sets the rep range for Day 2, got it... but in subsequent weeks, is Day 2 still dictated by max rep range from the first day of the week, or do you stick with whatever range you set in Week 1 and add a rep if you can now prefer it for all sets? Thanks!
@MrApetape2 жыл бұрын
Seems to be the case that you always refer to the max pull up on the current week, so that every week is always challenging enough, otherwise it wouldnt make any sense because it would lack of progressive overload. Thats the main reason that program is so effectiv and it shows good results in a kind of short time.
@cybermanne2 жыл бұрын
First week you use 50% of the maxreps from day 1 as a starting point on how many reps you can do for 10 sets with just 1 min rest. If you managed to do all 10 sets with the target number of reps (remember to not rest more than 1 min) then you can increase the target number of reps with +1 for this session for the next week. If you couldn't even do 4-5 sets with the target number of reps you would decrease the target number of reps for next week by -1. If you were able to do 5-9 sets you keep the reps until you can do 10 sets. If it feels like 10 sets were nothing and you could do 20 sets with the target number of reps, you could maybe increase by +2 for next week. But there really isn't much need to rush it like that. It will get tough enough really quick anyway. It seems like this program is based off of a classic pullup program called "armstrong pullup program". You can find it online on various sites if you wanna read more.
@bricetan92332 жыл бұрын
I have the same question would be curious to see what Kyle has to say
@JayLim-bn9fh2 жыл бұрын
@@cybermanne thanks
@jamesb8776 Жыл бұрын
Just wanted to share my experience of This programme. I started with a max of 6 pull ups And found this video, after 4 weeks I had reached 9 and at the beginning of week 5 I had achieved my goal of 10 strict pull ups. Below are my notes of the progression. Now I’m wondering if a similar programme could be applied to my press ups, dips, rows. I’ve also seen way more adaptation in my lats and shoulders than I had previously when using bigger weights and machines. I’m sold on callisthenics! Thank you @kboges! Max sets: 14.08: 6/6/5 23.08: 7/6/5 04.09: 8/8/7 12.09: 9/8/8 19.09: 10/9/8 Half max sets: 16.08: 3-3-3-3-3-3-3-3-3-3 24.08: 4-4-4-3-3-3-3-3-3-3 07.09: 4-4-4-4-4-4-4-4-4-4 15.09: 5-5-5-5-5-5-5-4-4-4 Ladders: 18.08 4-4-3-2-2 26.08 4-4-3-3-3 09.09 5-4-4-4-3 17.09 5-5-5-4-4
@Kboges Жыл бұрын
Well done, James! Thank for sharing the results! Sounds like it went exactly as planned, and that's a testament to your hard work and consistency. Congrats on the progress and thanks for the feedback 🙏
@Marjus6883 ай бұрын
have you performed only this workout,or you've added push and legs?
@jamesb87763 ай бұрын
@@Marjus688 I do 3 strength days and 3 cardio days. I did this pull up program on my pull day and before 2 cardio sessions. So yes I also had push and leg days
@Marjus6883 ай бұрын
@@jamesb8776 That's good. I do this and legs and push,and I want to know others story because I'm afraid of overtraining.
@justinlyle783110 ай бұрын
I am doing something very similar right now and progressing so fast. I believe this one.. 💪😎