How To Increase Pull Up Reps FAST!
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- čas přidán 4. 06. 2024
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My Greasing the Groove video: • Greasing The Groove Wi...
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Have you been wondering how to increase pull up reps fast? This video explains a method that I've used multiple times to increase my pull up reps. And I didn't even realize it until now, but this method is the most effective way I've found to do it. It's really 2 training principles that go hand in hand:
1. High frequency
2. Submaximal sets
That's it! I've used this while doing purposeful "greasing the groove" and training submaximal sets multiple times a day (usually around 6-12 sets). I also used these principles without even realizing it when I built my backyard pull up bar because I was practicing every day and not repping until failure. And I ALSO used this method when I did my 100 push ups and pull ups a day challenge. Each time I used these concepts, my reps went up FAST.
I hope you find the advice helpful!
-Ryan
I just wanted to say thank you! Using your progression, I learned how to do my first pull up! I’m up to a max of 2, and now I’m going to use this technique to try and increase that max.
Edit: it’s been 5 months since I made the original comment. I’m at a max of 10 now!!
BrodytheCuber yooo your one of my fav cubing channels good job on your achievements. i didn’t expect to see you here, can you do more COLL vids
@@calmluhburner I think I've covered everything I want to on COLL. Most of the cases that I haven't shown aren't worth it in solves
BrodytheCuber nice job man
Glad to hear greasing the groove increased your max pull ups! I'm pinning this comment now so others can see your testimonial :)
I unknowingly did this exact protocol about 5 years ago! My goal was to do 50 pull-ups per day
( I tacked on 50 pushups also). I did most of the pull-ups in sets of 4 and then I would drop down and do 10 pushups. My lats grew incredibly and I was able to do 14+ pull-ups at the end of a month. I'm a 57 y/o female and I still do sets of 4-5 pull-ups a couple times a week. Time to up my game! Thanks for the reminder and great video!
Wowww that's great. You are in EXCELLENT health for someone your age, respect
respect for ur will and strength. ur very strong as a female !!
This video was posted 1 day after my birthday. Even being late, I thank you for my 16 years gift! Helped a lot!
Yeah, I'll start this method. Gotta change my training and increase my reps. Thanks
I love your channel. you explain things in a clear, calm rational way that is easy to follow and motivating.
Very helpful video, as always Ryan. Thanks for the info!
OMG man, I've litteraly been trying a method quite similar to yours !
Since I want to learn the front lever, I decided to do the greasing the groove BUT always trying to do max rep Pullover + Negative muscle up. So far, I've been able to go from tucked front lever to advanced front lever in a week !
These are valuable tips! Thanks!
Really good video. I like your style. Keep it, man
Lovely advice. Thank you. Can you recommend a decent pullup bar?
Great video and well explained.
Yes this works with lifting weights also like Squats, bench ,deadlifts if someone wants to increase their strength. All about CNS and movement adaptation.
Great ideas!
Great video thanks
I agree in part, I do a full body calisthenic system every day. But I go to near failure, everytime, it took a little bit to get used to. But if you ever worked construction or manual labor you know the first week back, sucks, the body adapts.
I'm definitely going to give this method a shot, as I have found myself plateauing at 5 reps. Thanks, so much, for more invaluable info!
So, how did it go
Rip
@@perotal He is dead.
Great information, this is exactly where I am stuck. One of my biggest issues is my speed going back down. For chin-ups, I am smooth and steady but pull-ups I am almost doing a fast-ish negative on the way down. I have no clue why I do this but I know that is a limiting factor of mine. Might just need to change gears and try your method and see what happens. Keep up the good work
Joe Merino yep, sounds like the same situation I was in. Try GtG or any form of high frequency/submax sets and you should see improvement. It's almost like you're "practicing" the exercise daily instead of working out with it, but it really helps.
Thanks man
Hi Ryan, I've been stuck at 5 or 6 reps for along time, I am definitely going to try this method. Thank you!
Hi Gabor, how did it go? I´m stuck on 4 should I try it?
Curious how it went, any luck?
I’ve known about this method since high school but I never gave it an honest go longer than a couple days before I falling back into a regular split.
The past month I’ve been diligently practicing pull ups, handstand push ups, pistols and dips. My energy and strength is going though the roof. My body just wants to work and move all day now. I’ll absolutely be implementing this a few months a year to grow strength. 🤟🏻 It feels amazing to not feel broken down all the time between workouts haha.
very impressive !!
Would you recommend doing that high frequency submaximal training together with the normal workout? Lets say I do 3 times a week a full body workout an am on 5reps max. And like your recommendation I do everyday multiple times like 2 reps. Should I keep with my pull routine 3times a week and go for max reps? Or should I better doing less reps on that workouts? Thanks for your answer, great video like always, I am a huge fan of your videos!
I feel like a week by week programme would be a great mini series, say like from a complete beginner to being able to go from frigstand to handstand, include recommended sets and goal until you progress and this could be done with all positions. I find the hardest thing with how to tutorials is thr time frame is never highlighted (I understand people are at and get to different levels at different rates)
Thanx again, Ryan. I am definitely going to try this for I am stuck at 6-7 reps for almost 3 months - it´s a bit frustrating...
Bear Lee L ́Eagle I can help you increase :)
Thank you! Nice Video again!
Do I have to warm up befor I do these 50% pull up sets?
Bernd Webklo no, a warm up really isn't necessary. At least it wasn't for me. Just make sure you're only doing roughly 50-75% of your max and your form isn't sloppy.
muy bueno, saludos desde Chile
You are awesome ✌️💪
Wow, that is an unexpectedly long plateau. I started fresh on calisthenics in late September thanks to your channel, my pull up bar arrived in Mid-October. I remember I could barely do 3 pull-ups. But every time I felt like I was hitting a plateau, I would follow your ladder set routine for a week because I realised that it helped my push-ups at the very beginning. Now I can hit 8 pull-ups per set in 4-5 supersets.
Just to get an idea of the starting volume, how many total reps per day did you do and in which time steps did you increase the volume?
This makes sense. But when did you do this? Right now I've committed to your intermediate routine. And I'm not gonna break that promise to myself to stick with it for a good 3 months. So when are your greasing the groove? Does this just fit into any routine? Or is it a routine in and of itself?
Excellent video. I think I have reached my peak of 18 max reps. I believe you can increase your reps by spending more time on each pullup especially while going down from the top position. Try about 6 seconds on each pullup while on the way down. This will develop the muscles and increase your reps. Might help. Been working on pullups since last 8 months. In two months i went from 4-5 to about 15 I think. Now after 6 months I am at 18-20 pullups.
Great content shared!
Hope this will help, as I’m stuck at 8/9 reps since almost an year.
How many sub maximal sets per day do you propose for this method/approach? And recovery time between sets stay in range 60-90sec is ok?
More time would be better so you are fully rested, do as many sets as you like in a day but rest fully that means at least 5-10minutes
oh man, you've really blown up since the last time I checked your channel. keep up the hussle minus!
Can you plz make video on *false grip* on rings i am learning ring muscle ups. But that false grip is soo painful on wrist.
Ok my advice would be to work on the wrist flexibility.
Start with holding the False Grip in the Australian Pull up Position or if still too hard start with one Hand normal an the other Hand in false grip. Or also try to First hang in the false grip with slightly bent arms. Or in this Video from min 2:44 czcams.com/video/Ikw6jvzKOvE/video.html it is explained very well.
Great vid man, like always
Feang Lampard you mean the video by Calisthenicmovements?
Just do a foot supported muscle up transition with a false grip to build up strength in both your wrists and elbows. I got the muscle up a week after i started specifically working towards it.
so should I take the pull-ups of my routine or continue with my routine and add greasing the grove
Perfect
awesome! i still need to lose about 24 lbs before i think i will get even 1 pull up! lol. i had to start by just hanging to build my grip strength. gonna get some bands to help!
Good luck!
Use bands, you can start doing pullups at almost any weight, this guy even recommends in one of his videos, as do other fitness youtubers. Focus on form or just basic progressions, pasive/active hangs, scalpular pull then when ready do pull ups. I went from 0 to 12 in 3 months, granted I'm skinny, but doing progressions helped waaaaay more than grinding what you can do atm as this guy suggests. Sorry for the necro
to be fair, the more musclemass you have, the more kalories you need, the faster you'll melt down the fat. just go for it - maybe not with pullups, but do everything you can to build muscle, it just helps shrinking unwanted mass :)
Hi love your vids. !!! I can only do 8 pull ups , so if I do lets say 5=6 sets during the day I should do 4 reps ?
I maxed my pullups from 1 to 11 in three months by doing regular pullup training every second day, but also by reducing body fat and pushups, dips, squats etc. I didn't do much, but it's true, you have to be patient and work on your endurance.
I’ve plateaued at 5 reps so I’ve just started doing sets of eccentrics after my regular sets but I think I’ll start doin 2 reps every time i walk past my bar.
Can we do GTG and latter same day? and if yes can we do ladder everyday and how many set? thanks
Amazing
Best channel ever
Best comment ever 😁
Great video, thanks Ryan!
Quick question: Does „greasing the groove“ help with hypertrophy in your opinion, or does it just get your reps up?
MR thanks! In my experience, GtG is only good for increasing reps. I've never noticed any mass gains from it.
@@MinusTheGym Would you say doing sets till failure on pullups is better for hypertrophy?
@@stopit9280 yeh
It took you appr. a year from 1 to 6 reps? Wow that's unexpectet.
I started with Calisthenics in late October/beginning of November with the help of your channel.
After 2 months I was at 6 to 8 reps.
I used resistence bands and negative pull ups at first and lowered the bands continuously. When I could do 5 clean reps I used weight belts. Without any weights I can do 12 reps at the moment.
So maybe this is an alternative way to strenghten your volume as well.
edit: but I really like the idea of your "ladder". I will keep that one in mind if I find myself in a plateau phase
It took me a year too. I didn't use resistance bands, because I didn't know what they were during my first year of pull-ups. He probably didn't use resistance bands too
How do I integrate this into my normal training routine? I read a couple of times that you shouldnt hit the muscle group in your normal training that you train in GtG. So when im going for GtG with pull ups I should not do body rows in my normal training routine? Answer very much appreciated
U can do gtg and your rows in your normal routine because gtg is low intensity
Hi, what if you don't have a pull-up bar and what are the alternative
how can I adapt this to my workout
Looking forward to when the cold weather backs off a little, for that homemade pull up bar which you made.👍
How does this fit in with a weekly programme? If I'm greasing the groove with pull ups and dips everyday is it okay to be doing a cardio/bodyweight programme that incorporates push ups/chin ups for endurance 2x a week?
@Tolga Öztürk wait so if I'm greasing the groove with chinups I can't be doing weighted chinups on my weight training days????
Did you do this along with PPL? I’m concerned that it will affect my recovery for pull days
Keep it submaximal. It might take a few days to adjust but you should be ok. Think about manual laborers that also go to the gym after.
what is the song called in the intro and outro of this vid? very useful tip, thanks!
omegapsi847 the song is called "Against Gravity" by Evgeny Bardyuzha. A fitting title for bodyweight exercises like pull ups 😁
@@MinusTheGym Thank you!
I somehow breath in alot whenever i do a pull up
Is it correct
Do i have to keep my arms completely straight whenever i do pull up(before pulling) because its harder that way j normally keep my arms slightly bent (very little)
Do you also control your breathe. This is very important in general. And you should straighten your arms if you want to reach the full range of motion.
.Do you have a full back workout
I've started this method..been stuck at 10 to 12 reps for a year..aiming for 25 eventually
ebban jenki
Great chanel! Lets say my max pull ups are 4, how long should I do 2 reps for? A week? 2 weeks? When should I ad reps and when should I max out?
Btw.. how long is the gtg gonna take? Best wishes from Sweden
Try doing 1 or 2 reps at a time periodically throughout the day. Like maybe 5 or 6 times. Do that every day. Then once a week, in the morning when you’re fresh, go for a quick jog to warm up and then test your max with a set to failure. I noticed my max went up a little each week.
I once brought my max pull ups to 21 reps using various forms of submaximal sets: GtG, ladders and pyramids. It took a while but there was gradual improvement the whole time. View it as a practice and not a pursuit. You’re using submaximal sets to practice the movement and in time this will improve your performance, much like how we learn musical instruments or other skills.
@@MinusTheGym Thanks bro! Your the best! Love your channel. Keep the good work 💪💪
Will work on increasing those reps but one thing I would really like to be able to do is to actually touch the bar with my chest as I go up. It doesn't feel like a complete rep without it and Im just not able to do it.
Captain Rhodes that's tough. I can do that on explosive pull-ups but not sure if I can on smooth reps. I'll have to give it a shot...
So did you stop doing pull workouts for as long as you did greasing the groove moment?
You can do both. You just may have to reduce your volume on your pull day.
Is plateauing from doing the same exercise regularly a myth?
Static holds and slow negatives.
yep, six reps is my level now....thanks for the tips
Now?
Great information. Although it could be summed up in 30 seconds
Psychology helps. If you wanna increase your reps visualise something that will encourage you to go that bit harder.
I injured myself by greasing the groove because if you want to workout so frequently you don't have the time to warm up each time... Isn't this a risk?
I just warm up before the first set then do subsequent sets every 5-10 minutes that way I remain fresh.
Isn’t it boring to warm your wrist, elbow, and shoulder every time to do this throughout the day? Or it is not necessary if you don’t train to failure?
Warm up isn’t necessary when you’re doing submaximal work
@@MinusTheGym Thanks for the tip! I also saw you explaining about warmup in another clip. I am over 40 years old and trainers say GTG is better for this age.
I'm starting to seriously question training to failure, while maxing total volume should be the focus. I've not had much progress in the past few years
I’ve had great success with pyramid sets during lockdown.
Started working out exactly 1 year ago, weighed 62 kg, could not even so half a rep. Now 1 year later I weigh 68 kg, and a pull up max of 17 last time I tested.. idk if thats super good or not, but it’s progress nonetheless.
Great information. But why do you want to do more pull ups? Once you start performing over 12 reps it just improves your endurance. I guess if your goal is endurance it makes sense. But if you want to be and look stronger, weighted pull ups is the way to go in my opinion. Once you start doing pull ups with even a quarter of your own weight you'll notice the unweighted ones will feel easy.
Whatever nice vedio
That's how I gain
this basically seems to activate those muscle fibers needed to do more pullups...until you body realizes they are needed, it won't activate them
I am stack in 15 pull ups if I do it slow if I do it fast then I can get 20 in and I do it in fool rain's motion
I think I mas focus on my 1 arm pull ups I do it for 3 sets of 5 per arm will do it for 5 set's of 5 1arm pull ups 60 days then I will do 3 sets of 8 1arm pull ups if I can do 10 I will do it
My lifetime record is 4 reps
Hi Johnny Sins!
I was stuck at 12 reps max and barely 15 if I am lucky for more than a year. You will laugh if I told you how I managed to reach 20 reps. I used a bar that was less thicker as the first.
I'm pretty sure the issue was your grip strengh if that's the case. It's pretty normal most people don't train grip
@@ElvisVikic could be the case. I'll try training my grips. I'm not sure if I am already doing so when doing dead lifts
Your grip will always be superior using a bar which enables your fingers to lock around it better.
Even if you improve your grip strength using too thick a bar will impair your results.
I do them everyday and dips till failure
Full body everyday. No grinders!!! This is key
i can do 2 pullups, i hope this helps
Me too
Quick update : I can do 5 full pullups
@@pokestav9300 so you maked progress with this method?
@@eljaycreative yes
@@pokestav9300 alright thanks
I am a bit confused because i've seen so many Fitness-CZcamsr telling you to do max. Reps (for examle Jeremy Ethier's Video about increasing Pull Ups czcams.com/video/3YvfRx31xDE/video.html or from FitnessFAQ czcams.com/video/RMtlbOIBAY0/video.html min: 4:11)
thz laurix sure, doing max reps all the time will help to an extent. So will weighted pullups with a vest. But eventually you'll plateau. It's inevitable. The high frequency/submaximal method I share in this video is another technique that works. And in my experience, it works better than maxing out all the time :)
Minus The Gym ok thank you
is it weird that i can do 6 pullups but only around 10 pushups?
I ,for one, never heard of that, but hey
Much easier to get better at push ups
So that’s a good thing
As a general rule people can pull half of what they can push. Hence the 100 push-up/50 pull-up challenge.
Stuck at 10 fml been like this for months
Surely the most obvious way to prime your body for a high quantity of pull ups would be to lose excess weight? I'd imagine the elite guys would be extremely lean, like a rock climber kind of size.
wow! your wife is awesome.
Bro you look like jhonny sins
You are not working enough your lats, unless you lean forward with your body and legs trying to pull your body to middle/lower chest with some angle, not 90 degrees like on video. Just contributing to community. Keep on the great work.
Are you brother of jhony sins
what if... you cant even do one pull up?
Jordan Pieters use a regression like pull-up negatives or pull-ups with a resistance band for assistance. Do high frequency / submaximal sets with those to increase your reps and then return to pull-ups and see if you can get one.
Yes but if a man is overweight and has a belly, he cannot pull himself up.
Please grow that chest hair and show it off more! You're gorgeous 😍😘
Omg Jhonny Sins is now a coach gym KKK
Sorry man,but you like him