I wrote down the workout because I like to be able to read off it when I am at the gym! I also put the key times in the video in case I need to go back and watch it when I'm at the gym! Thought others might find this of use! Top 4 Mid-back/Lat Strengthening exercises Lat pull down (neutral grip) - (0:33) Lat push down - (1:11) BB bent over rows - (1:40) [wrists down means middle+upper back - (2:13) ] [wrists up means good for biceps+mid back - (2:22) ] Inverted rows - (3:04) Tips for form and Positioning No swinging! Engage your core (tighten abs) to avoid! - (5:37) Retract those shoulders! - (6:03/6:22/6:44) Pull-up Progression (assisted) Start with assisted machine - (8:38) tip: the higher the number on the machine, the easier it is (I know, backwards!) - (8:17) Next, banded pull ups - (10:12) Toss the band half way over, then tie it through - (9:27) Put 1 foot thru but be careful getting in and out! - (10:05) The thicker the band, the easier - (11:10) THE PULL-UP (unassisted) Practice this strength training (for this muscle group) 1-2 times a week, use these tips for progression, and then we can get our pull ups down! - (12:05)
@toristube8 ай бұрын
Thank you SO MUCH!!
@sigurdsonb50158 ай бұрын
Appreciated!!!
@rsrs69598 ай бұрын
🙏🙏
@KB_Nicole8 ай бұрын
Thank you!!!
@unknown.shafiqa3 ай бұрын
Thank u
@dhiaeddine849 ай бұрын
I spent a long time training negatives and inverted rows, but I still couldn't do a single pull-up. I started practicing scapula pull-ups and assisted one-arm scapula pull-ups. This helped me understand how to "initiate" the pull-up movement. Previously, I would try to pull myself up with my shoulders protracted and my legs in a hollow body position (I felt at that time i was pulling with my arms only). But after training for scapula pull-ups, i suddenly started to arch my back a little bit, and got my first rep after two weeks of scapula pull-ups.
@kendalgee58088 ай бұрын
Be sure to drink 30g of whey protein after you workout. Also throughout the day eat chicken, steak, beans, etc. This will rebuild your pull up muscles. Get on the assisted pull up machine. Put it on the heaviest setting so you can only do 2. Rest, wait 2 minutes. Then get on the assisted machine , give it 100% and blast out 2. Then rest. Do this for 2 hours or however long your workouts are. Your food will rebuild your muscles. Mon,Wed,Fri / workout. Sat/sun off. M/W/F back at it. Then the 2nd fold of your fingers, example: When you make a eagle claw hand gesture, wrap that part around the bar with both hands. Then try it, 100% with that grip. Just try to do 1. If you did the progressions I told you, your muscles have no choice but to adapt and do 1. Eventually 5. Eventtually a muscle up. Note: When practicing pull ups, your only doing quick bursts of 100% effort. Not all day, until ur tired giving it only 50% cuz that's all you got left stuff. My way or the highway. It improves even high level athletes.
@scottmac7048 ай бұрын
I started with the assisted straps
@rikawrites71048 ай бұрын
ok i relate with pulling with my arms only, i dont really feel my back when i try to pull myself up . the thing is i am doing scapula pull ups too, maybe my form isnt right?
@dhiaeddine848 ай бұрын
@@rikawrites7104 Find an easier pull-up progression where you can learn how to activate your scapula during the movement. Place a chair behind you and bend your knees so that your feet are on the chair. Pull yourself up to the bar with your chest and use your legs to press on the chair for assistance.
@dhiaeddine848 ай бұрын
Find an easier pull-up progression where you can learn how to activate your scapula during the movement. Place a chair behind you and bend your knees so that your feet are on the chair. Pull yourself up to the bar with your chest and use your legs to press on the chair for assistance.
@KarenCooley7 ай бұрын
Something I have never seen discussed when being show pull up progression - the back strengthening exercises. You are the best for talking about this! Thanks for sharing which ones to do and how many times do them each week. MUCH appreciated!! 🥰
@nathantemple51739 ай бұрын
I like this video format. Showing the progression from zero pull ups to pull up's. I like this type of video instead of just work out routines.
@mdjfitness9 ай бұрын
More to come!
@drawwithmissroberts9 ай бұрын
I absolutely love that you explain everything so well and also explain how to set up and use the equipment properly! I feel like I’m somewhat experienced with working out but you even taught me so much, like setting up the band for assisted pull ups! I usually just force myself to do it without 😂
@mdjfitness9 ай бұрын
Aww I’m so happy you found this helpful and I appreciate your kind words so much🥹❤️
@missakua19 ай бұрын
I second this, it’s been the most helpful 👌🏾video on pull ups I’ve seen - thanks so much, new subbie 💜
@Danger_Kitten_30-069 ай бұрын
I just found you (through Instagram) and I can't even tell you how excited I am! You're exactly my same weight and height and your build (including your starting physique) is just like mine!!!! You are now 100% my example and my goal.
@KarawithaK8 ай бұрын
I’m 44 and want to be able to do pull ups this year. I appreciate your videos
@dama_dimplesАй бұрын
I’m 41 and that’s my goal to manage a pull up maybe a couple!
@jasmineG-c2f8 ай бұрын
Perfect timing!!! I used to do muscle ups, did up to 5 back to back at my best buy that was 6 years ago and after disability affecting me i can't even do 1 pull up. Muscle weakness is no fun 😅 this came at just the right time to add for my new years workouts
@jp933099 ай бұрын
I’ve got a long ways to go but I really appreciate these tips. Very well described and shown.
@mdjfitness9 ай бұрын
You got this! Glad it was helpful!
@ELVENGADOR8588 ай бұрын
@@mdjfitness❤❤❤❤❤
@dama_dimplesАй бұрын
I was today years old when I understood exactly what the weight options meant when using an assisted pull up equipment. 🤦🏾♀️🤦🏾♀️. Can’t wait to get the concept right and manage some pull ups before the end of the year! I wasn’t sure which muscles actually work together to achieve pull up so that I don’t neglect them when I’m at the gym. Thanks girl!!
@CherylTan-id6lh8 ай бұрын
Great video ! I'm 53 years old and one of my fitness goals is to be able to do unassisted pull-ups. I'm excited to do the training and progression you explained so clearly. I'm also your height and am inspired by you and your videos make me want to truly commit to weight training for a stronger me in 2024. Thank you for sharing and motivating us❤
@teeyelceetlc56058 ай бұрын
The Best video I've seen on how to master pull-ups! Thank you!
@ane_leroux14609 ай бұрын
Can you please make a complete beginner full body workout in the gym? I'm starting in February and yes it's going to be my first time ever going to a gym. A beginner full body workout would be amazing!
@mdjfitness9 ай бұрын
Coming soon!
@vita72107 ай бұрын
I just did my very first pull ups w no assist bands or support!! I am so proud of myself. Thank You MDJ!!!
@JuustJayden9 ай бұрын
Super thorough, simple and hit all the varieties. I've been on banded pull-ups for a bit so hoping to land my first unassisted. This was helpful especially the 3/4 exercises in the beginning I didn't know about. Thank you!
@hc70929 ай бұрын
I got my first pull up last week! I’m so happy you’ve started YT and i can’t wait to try this out.
@mdjfitness9 ай бұрын
YAYYY!!! Proud of you!
@darnitthelma42479 ай бұрын
Wow all with good form I hope!
@melissaacosta48658 ай бұрын
Hi MJ! Thank you for this video. It was very informative. I will definitely start implementing these moves more into my routine. Can you please make a video on how to build up for full pushups? Thank you!
@This_handle_is_tak3n9 ай бұрын
This maybe too newbie for your audience but if you wanted to do tips on building strength for pushups, I’d love to see it. Not there yet but working towards it. Thanks for your videos!
@aamie23899 ай бұрын
Yesss!
@sheriemaebutor6609 ай бұрын
If you used a thick resistance band and place it above your elbows, it's a great way to help with push ups! Don't be afraid to also do pushups on your knees or on an incline!
@marurosado97222 ай бұрын
I’ve NEVER ever done a pull up! Buuuuuuut… after your guidelines, It’s going to be my goal to do at least 3 unassisted pull ups, for what is left of this year. I will train with those 4 back exercises twice a week! And let’s see what happens 😅😅😅 🤞 Got to tell you that I need to loose weight too. But I’m motivated! Thank you for this video! 😍👍☝️☝️☝️🤞😂
@crystallinedna9070Ай бұрын
My goal too! 😉
@lpunktrpunkt7 ай бұрын
So well explained and helpful ❤
@kiragonzalez50889 ай бұрын
This was so informative. Thank you for the breakdown 💪🏼🙌
@kahinaloren6 ай бұрын
Glad I found this channel. Your form is a work of art :)
@RagnarHoff8 ай бұрын
Im 100kg heavy and started lifting 6 months ago for the first time in 2 years. Allthough i progress in pulls in general and dead hangs for grip strength, i still can't do a single pull up. Weight loss is probably the key to master it.
@jaynemc56582 ай бұрын
Love this video!!! Great tips and great energy ❤
@toristube8 ай бұрын
Incredibly helpful video and so well put together. Thank you!
@giovanapc19 ай бұрын
This was probably the best pull-up tutorial I've seen so far. Thank you so much!!!! Will start practicing. :)
@mdjfitness9 ай бұрын
Awesome! Thank you!
@DavidWoods-p1t9 ай бұрын
Excellent MDJ , I’d like to add, where the rough parts are, that’s where the bar has been knurled, milled or machined. Knurled will do it.❤.
@raghufn58818 ай бұрын
Not to be that type of person but does give some great tips such as engaging the core muscles, but there are much better ways to acheive your first pull ups. Personally I would start with bar hangs and start training with inverted rows. After that I would do australian pull ups the next variation after that would be eccentric pull-ups to help the body learn negative movement. The next good variaton after this would be jump assisted pull ups. finally I would try and do my first pull if you can do 15 jump assited pull ups in a row.
@user-ik8fl2xr5t8 ай бұрын
Great tips! I hope these can help me progress my pullup game
@abbyc29229 ай бұрын
I love how you explain things and tips that are easy to follow.. thank you for doing these KZbin tutorials 😊
@clran64669 ай бұрын
Very informative video on pull-ups, what I would add is plyometric pull with a isometric hold at the top for 1 second and then do a slow eccentric phase for 3-5 seconds to stretch the lats and engage the muscle mind connection
@jacobandangelvlog78868 ай бұрын
Thank you so much for your free tuitorial ❤❤❤❤ God bless
@WuShi-gw5ev9 ай бұрын
Thanks so much for all your workout tips. I have increased from 4 sets of 5 on pull ups to 4 sets of 8 since following your workout videos.
@mdjfitness9 ай бұрын
This is INCREDIBLE! I am super proud of you and so happy my workout videos have helped you! (:
@wonwii19389 ай бұрын
Thank you so much for this video, being able to do pull-ups without assist is one of my fitness new year’s resolution so these tips with definitely help!
@mdjfitness9 ай бұрын
You are so welcome!☺️
@raymondbennettjr.88458 ай бұрын
Mdj thanks for the info I’m sending the video to my daughter so it can motivate her to do pull ups she is discouraged and I know witnessing another female similar in stature will encourage her process great content blessings queen
@TheVoidofTranquallity9 ай бұрын
This is perfect! the best I've seen yet! thank you vey much!
@insomnia99788 ай бұрын
Thanks for the video. I'm going to do my first UNASSISTED pull up. By the way, I like your closing color gamma) It looks very nice
@truecanadian82549 ай бұрын
Finally also the front. Thank you!
@liveandletlive4979 ай бұрын
The way I was distracted by your hamstrings and quads! The gains are showing sis
@jenniferhernandez96339 ай бұрын
ah! Obsessed with you !! Thank you for all your videos! Such a badass
@MsRaquelD9 ай бұрын
Yes, thank you for these tips. I"m going to try this!
@melanieb91728 ай бұрын
Excellent video thank you. Can you give some home gym options when you don't have all the machines?
@hellothanksforbeinghere9 ай бұрын
this was a great video. i especially liked learning about pronated and supinated grips as this confused me a bit! and also forever wondering which exercises would help to build the correct muscle to support this movement. so thank you!
@madelainehodges64309 ай бұрын
What do you recommend if you have an imbalance when trying to do pull ups? My right lat doesn’t like to work so my right trap gets involved. Should I just focus on unilateral work? Also, absolutely love your programs on EvolveYou! So cool to see another half-Asian, lifting-loving, Madd(ie) from Toronto!
@mamboslave18 ай бұрын
After doing those 1st strength techniques, How do I keep my shoulders retracted when trying to do my 1st pull-up. (DO I relax my shoulders and just let them droop?)Love your video and the way you explain everything, TY.
@Jo_Jane9 ай бұрын
You are Amazing and a Role Model! This was very helpful thank you ❤️. Can you please educate us on what supplements are essential for muscle growth? Are glutamine and creatine good to take together? Thank you ✨🩵✨.
@alagiebadjie87069 ай бұрын
I love pull ups so.much,everyday before my workout I do.pull ups...Thanks for the information
@TheYoyozo8 ай бұрын
Really great video! Many Thanks!
@ULTIMATEhouseTV9 ай бұрын
My favorite fitness content creator ❤
@MiranAjaja9 ай бұрын
Thanks for the tips. Can you share some tips how to structure the workouts if you only train 3 times a week?
@michaelperkins7399 ай бұрын
Bent over BB rows can create too a great challenge of spinal and core stability, and the back can just become part of a movement instead of hitting the back hard as you want, inverted rows with their many variances are safer for beginners. Your Scapula are depressed when they go down, not retracted. Retracted is backwards
@Thegirlzintheback7 ай бұрын
You’re amazing love this video!!!!
@timothymyszak11639 ай бұрын
Awesome.... good and clear instruction
@Absolute_terror9 ай бұрын
This was so helpful thank you!! This is my 2024 goal! On the assisted machine, should we be aiming to get down to 0 on the weight? I’m down to 18kg on the assisted machine for like 7 reps at the moment, and I’m about 71kg… I’ve not tried the bands yet but I’m just gonna go buy some!
@staylor65269 ай бұрын
My favourite part of this video is you showing us short ladies how to actually get up onto these bars and machines in the first place 😂 thank you 🙏
@jenniferpulskamp55929 ай бұрын
I just love your videos!!
@Yo_Kelz8 ай бұрын
Thanks! Could you make a video on supplements please?
@JUNJUN-lw2vr8 ай бұрын
Great tips enjoyed your video
@cocob95357 ай бұрын
Vous êtes formidables dans vos explications 👏 pour apprendre ou améliorer son niveau musculaire🫶 je suis contente de suivre vos conseils👍 et gagner en force 💪. merci 😁 cori❤
@philipjeanmard60568 ай бұрын
Damn educational. Takin it to the gym
@weamelsheikh74999 ай бұрын
I love these tips, but my gym doesn't have an assisted pull up machine! :( And i can't pull myself up with a thick band just yet. Any alternatives for the machine that i should consider?
@patrickodonnell2010Ай бұрын
My little cheat, not really a cheat but use a narrower grip, about should width and it's easier than wider grip 😊
@christianekrueger96158 ай бұрын
Great video! Thank you ❤
@neuman_adventures8 ай бұрын
How about breathing? I can see that your core is tightened, but to keep that tight core we need to breathe. I'm lost in how to breathe while holding my core. Thanks for your video!
@clairerothero8008 ай бұрын
How long and how regularly would you do the strengthening exercises before moving to the assisted lifts please?
@Meals4lazycooks8 ай бұрын
Yes this is the video I needed 😭😭😭😂😂!!!!
@jackdominiak4458 ай бұрын
I think you're very good, in more ways than just training 😊
@lars14809 ай бұрын
Very good hints thanks
@L0v3Lost6 ай бұрын
How many reps for each exercise?? TYSM!
@udonloews13019 ай бұрын
I will be so happy to get my pull up from you: Thank you❤❤❤❤
@mdjfitness9 ай бұрын
of course! you got this!!!
@ayshatamara25648 ай бұрын
Love this guide, super useful!!! One feedback is maybe to talk slower sometimes I had to rewind the video. Other than that, really nice content!!! ❤
@l.c.87989 ай бұрын
I just found you, and I adore your training style. Where can I get your program!? 😀
@mdjfitness9 ай бұрын
thank you!❤ my BUILD programs are available on the EvolveYou app! code “MADDIE” saves u 20% off ur subscription (:
@l.c.87989 ай бұрын
@@mdjfitness thanks girl! 😊
@melosixosevennine98278 ай бұрын
“I heard it was your 2024 goal to reach your very first pull up”… WHO TOLD YOU 😭😭😭😭
@DeveneyMeijer-hx9ns9 ай бұрын
I always feel Lat Pulldowns in my underarm… Is this something I’m doing wrong? Or is it just something I need to get stronger at?
@FalleNDragonn8 ай бұрын
I want to do more, after my first Im doin 12/8/8/6, gonna try some tips tyvm.
@ildeethompson85528 ай бұрын
This is so great! Literally my 2024 goal is to at least do one single pull up.
@davidholt14549 ай бұрын
You'll get results faster by standing on a plyobox in the chest-to-bar position and lowering yourself down into an active hang. Machine-assisted pull-ups and bands give you a false sense of accomplishment. Thanks
@avySeal8 ай бұрын
What a great video. 😃👍🏾
@lola-ye5cq9 ай бұрын
Thanx a lot. Appreciated ❤
@Łucja1-k1s9 ай бұрын
It took me around 5 months to do a crap pull up and 9 months to do an OK one (I’m a woman), so I’d advise to be prepared for the long game, especially if you have hips and are tall 😂
@darnitthelma42479 ай бұрын
That’s a long time???? Did you try with pull up band to help? I do 6-10 with good form depending on when I do it, how I’m feeling but it didn’t take me long to do. Also been female makes no difference don’t ever think it does ❤
@Łucja1-k1s9 ай бұрын
@@darnitthelma4247 Yes, I tried bands, negatives, rows, assisted pull up machine and also did some bouldering during this time. It did work, just took a long time.
@sonali74929 ай бұрын
I find it so hard to train back twice a week, bc we have to engage back muscles to an extent during lower body workouts. So, the back will be still sore by the 2nd back day of the week.
@richardbagut65805 ай бұрын
My favorite fitness woman
@geauxgaia9 ай бұрын
loved it thanks so much
@bonagameel72666 ай бұрын
Thanks ❤❤❤❤ help a lot love u
@edthorne48062 ай бұрын
Great video
@iamnotalexhawker8 ай бұрын
do dead hangs help?
@Journey-d7y9 ай бұрын
From climbing the weights to hanging the most important part was cut out. You went from climbing to suddenly hanging with core adjusting. When core was not engaged you showed from climbing to swaying back in forth. Please include the entire process from climbing to engaging core.
@LandofLit9 ай бұрын
Lately I have been looking for no equipment body weight exercises to prep myself to do pull ups if the situation ever presents itself 🤷♂️ lol
@tonymunro56934 ай бұрын
Nice form
@raymondbennettjr.88458 ай бұрын
Good afternoon you have infectious energy and Your hair looks extremely phenomenal blessings queen
@ElisaVenus-oi8gc8 ай бұрын
incredible ❤
@nikoleblu72249 ай бұрын
great video! Can you do one for pushup!
@mdjfitness9 ай бұрын
Thanks! Sure (:
@ELVENGADOR8588 ай бұрын
UNA OBRA DE ARTE
@sonali74929 ай бұрын
I feel like, until we can do a decent weight on all the strengthening exercises, there will be no progression in getting a pull up. pulling more than your bodyweight in latpulldowns and rows is the key.
@davejohnson61448 ай бұрын
She knew exactly what she was doing wearing those tights! 😝
@TestTest-lk6yr8 ай бұрын
Is it legal to have such perfect shape?)
@codecaineАй бұрын
👏👏👏
@ananyapal90568 ай бұрын
I like your tshirt color. Where did you get this?
@notjustjet68348 ай бұрын
size of the bar completely depends on the anatomy of the person using it.