From 0 to 5 Pullups in 22 Days (GUARANTEED!)
Vložit
- čas přidán 31. 05. 2024
- Want to start doing your first set of pull ups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups in no time. This 22 day 0 to 5 workout for more pull-ups builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this workout progresses you through various exercises while demanding that you increase pull ups along the way.
60% off all AX programs - athleanx.com/x/168-workouts
Subscribe to this channel here - / jdcav24
It consists of three weeks of testing and non-testing days that will quickly build up your back, grip and arms while helping you develop the strength to do your first set of pull ups. You won't be asking how to do a pull-up anymore after following these tips.
The way these workouts are structured is by first establishing your max on an assistance exercise, the inverted row to failure in a single set. From here, you rest two minutes and attempt to perform a dead arm hang from a pull-up bar for as long as you possibly can.
Day 1 starts with a test day. Complete a single set of max inverted rows to failure in good form. Rest 2 minutes and then complete a set of dead arm hangs for as long as you can hold. Take this max number of rows number as this will be used on subsequent non-testing days to be sure you are gauging your pullup strength progress the right way.
On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific variation for the same number of reps that you did on your most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of volume over the next few weeks.
The second half of the non-test day workouts require that you go back to performing inverted rows, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause.
The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max inverted rows that you are able to achieve on the test day that precedes that block.
We continue in this fashion until we reach day 21 of the 22 day workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again only this time we’re testing our pull ups! This is where the hard work starts to pay off and you should start doing your first set of full pull ups!
Pullups are one of the best bodyweight back exercises you can do. The thing about them is that they can be quite discouraging when you don't have the strength to perform at least one rep. It isn't helpful to keep struggling to try and do pullups at home without a plan. Now, with this 22 day pullup workout, you have a step by step progression for getting not only your first rep of pullups but to get many more after that. You won't have to ask yourself ever again how to increase pullups if you follow this workout as instructed.
It is not uncommon for those that follow the plan laid out here to go from 0 pullups to at least 3 and even 5 in just three weeks. Give this plan your all and you will be surprised at how easy pullups will become for you.
This 3 week workout will progressively overload your back, introduce you to exercise variations that will build not just your back, grip and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com.
Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Don’t forget to turn on your notifications so you never miss a new video when it’s published. - Jak na to + styl
I guarantee that you can do more than just increase the number of pullups you can do in 22 days. In fact, if you're looking to get bigger arms, I have a workout plan that I guarantee will give you results! - czcams.com/video/6QgR6Tjle7g/video.html
Hello, I started doing this, and I'm at block 2 now 🙂 Since I'm a beginner I don't know that much, but suddenly I was thinking. Do we need to do a warmup routine before doing this? And if so, which one do you advise?
W
Let the sun of lslam shine in your heart
Certificate I testify that there is no god but God and that Muhammad is the messenger of god
@@shortyken9 let the sun of lslam shine in your heart
22 day:
Blocks:
-Testing day
-Non testing day x3
Days 1-4: Block1
Days 5-8: Block2
Days 9-12: Block3
Days 13-16: Block4
Days 17-20: Block5
Day 21: Final test 1
Day 22: Final test 2
Block:
Day 1:
- Inverted row (max to failure). Keep the number for future tests
- 2 minutes rest
-Dead arm hang (Max time). Keep the time for future tests
Day 2:
- Chair Assisted Pull Ups: 1/2 max inverted rows from test day 1.
- 2 minutes rest
- Inverted Rows: Test day 1 + 40%
Day 3:
- Eccentric Pull Ups: 1/2 max inverted rows from test day 1
- 2 minutes rest
- Inverted row: Test day 1 + 50%
Day 4:
- Hollow Rocks for time to failure. Keep the time for future tests
- 2 minutes rest
- Inverted row: Test day 1 + 60%
*-You can rest and continue then. Pause before reaching failure.*
Repeat this every block. Every block gives you a new max mark
You can take one rest day if you need it, but no more than that. It's designed to work in 22 days
Day 21: New max dead arm hang time (maybe 20 seconds more?)
Day 22: New max pull ups in 1 set (maybe from 0 to _3 to 5_ )
Update: I just finished day 22 today. In day 1 I was able to do 1 perfect Pull up. Today I'm able to do 1 perfect Pull up as well. I see no progress there. But my dead hang increased from 48 to 65 seconds, and my inverted row from 18 to 28.
Update 2: after 20 days (aprox) of the last edit, I am able to do 4-5 clean pull ups and 10 without locking my elbows. I started at 1, remember.
All I did in this 20 days was assisted pull ups the fisrt week, max reps -1 for each set, 3 sets. Then, the same with normal pull ups. 2 or 3 times a week.
Edit: I didn't try to improve that much my amount of pull ups since the last edit until now. One you can do a decent amount of pull ups (maybe 5 to 10), it may be useful to do 1 set of pull ups to failure every day/every other day, aside from your normal workouts. Of course, you should listen to your body and if your back or arms hurt as hell, just don't do it that day. I recovered my PB (12) in just a week with this technique.
If you have some weak areas (for example, forearms) you can do also an extra set to failure of isolation for that muscle group (for example, I do one dead hang max per day)
Thanks , you seriously deserve more likes and respect for this comment
Thank you
Thank you
So every block the inverted row pull ups reset? For example in testing day u did 10 but then at the end if the block u did 15, do u use 15 on the next bkock
Obi Wan Kenobi I think you need retest every block.For example:if you do 15 at the end (block 1) but you need retest at the next day1(block 2) maybe you can do 20reps or more on block 2 testing day.
I no longer have Mondays Tuesdays and Wednesdays on my calendar... I just have testing days and non testing days.
What a legend lol
ROFL, that's a good one man.
test days being the days you inject the test.
I screenshotted
L-O-L lol lol lolololol 😆😆 😆😆 😆😆 😆😆 😆😆 😆😆 😆😆 😆
I am 14 years old. For a long time l tried to do pull ups but I couldn't. And after 21 day of your program I finally succeeded to do 2 pull ups. Thank you.
That's awesome! I recently turned 15, I think I'm going to try this program instead of simply doing chair-assisted pull-ups, hopefully I'll improve faster. As of now I can only almost do a pull-up.
Update for a fellow 14 year old? Did it work?
@@RamseyMikati can I ask what's ur weight I am 15 as well
Nice I'm 14 too
Same man, i'm fourteen too
Hey Jeff - just wanted to share a success story - on Day 22, i did 3 pullups after being at zero before i started the program - frankly i was “O” for life until NOW!!! i still somewhat couldnt believe last night as i went to bed, so this morning (day 23), i woke up early and went down to my basement to try again just to make sure i didnt dream it, LOL - and I did 3 PULLUPS again. Thanks so much for this program - i had tried about 8 different programs before and failed miserably. Now I have a goal to give myself a christmas present of 10 quality pullups on Dec 25th - i am going to take just a couple days off and start the program over again with a weighted vest this time - i’ll keep doing REAL PULLUPS in between. For everyone out there who cant do any pullups, this DOES work - and its FREE - give it the 22 days and stick to it - if I can do it at 53 years old @ 240lbs with super long arms, then anyone can do it - good luck - and ill be back with updates on pursuit of my christmas day goal.
Good luck boss
he also has a video to double your max pull ups in 22 days, I'd say try doing that instead of repeating this program. good luckk!!
That's a good goal, bro. Let's get it.
How much inverted rows you did the first day?
Abhay sharma 15
Jeff's kids learned how to count by counting the muscles on Jeff's back
They can get to 2000
😂
He’s got muscles on his 💪
they aren’t done counting
RAKHI DAS that would work as a joke but he doesn’t have kids
When Jeff turned 18, his parents moved out.
Haha
His parents affected his gains
And his biceps moved in
Because he lied about how much weight he could lift
Why is there a fly on my phone?
I am 44 years old, 6'1", 226 lbs (40 lbs overweight). I could not do a single pull-up and I executed this workout (with a few rest days and took off on Thanksgiving). On day 28, I tested and knocked out 3 pull-ups. Moving on to EMOMs now. Thanks for the gouge, Jeff!
just do grease the groove....smh
That is impressive! Were you cutting calories, too? As a senior woman who dieted/binged my way up to low obesity in middle age, then slowly changed diet to lose 45 lbs. over a couple of years, I am convinced that women should start with a resistance and low aerobic program for a few months before they think of cutting calories. So many women are just not fit enough to take advantage of the body, recomposition Ing potential if they have an exercised body ready for the changes. Unfortunately, by the time, so many of them, take any action at all, they feel such body hatred, that they just want that weight off, but they do understand what they are up against.
@@homerdadon6363 just shut your mouth like a good dog
Love this.
Man I am almost your height and 10kg less. I am 14 days in the program and Im nowhere near a full pullup. I am doing half pullups while being assisted with resistance bands.
this morning i finished day 8 of this program. this evening, about ten minutes ago, i did my first pull up *ever* at the age of 28. i'm sure my form is trash, but i have a starting point now. thank you!
Hey tree, and now dude? How are u and how many pull ups can you do now?
@@_PieceOfSheet_ the 2nd one killed him. rip
@@Frizzl3r rip tree😪
@@Frizzl3rhahaha
We need one for handstand pushups and pistol squats as well. These videos are very helpful
Yeah man .... we definitely need it
i dont think jeff can do handstand considering his background. but yes, i'd love to see one
@@kevin48269 he has done handstand push-ups in many of his videos
Hand stand and pistol squat😍😍😍😍
@@shrinidhidharao4482 Jeff has been doing wall assisted HSPU. It's not the real HSPU, which requires a great deal of balancing skill.
"Even Jessie knows that"
This broke me😂
me too lmao
It wasn't that funny, don't be a toady
@@Eduardedb anything becomes funny when the word "Jessie" is mentioned
Yes!! HAHAHAHAHHA
when you realise jessie gets paid to hear and learn these exercises before we all do 👍
Guys it’s the last day of block 2 and I just did 5 pull-ups!!!
Guys, it does work!
It's been more than a year since I've been going to gym and I was never able to do a single pull up...well, I couldn't even lift myself a few inches...
I never thought I would be able to do pull ups until I saw Jeff's video and I started this plan.
Today was the final day and I did 2 pull ups! It's something I never imagined I'd ever do.
Thank you Jeff for your amazing videos and guys, give it a try, it really works!
@Eamon Cohen
I'm 5'10 and I weigh 80kgs
@@darkknight213 I have a question. Were you able to do even a single pull up till the 4 the block?
Jeff cut his own umbilical cord when he was born, and drove his mom home from the hospital.
Shoto Todoroki
Rhett&Link?
@@OnLee_Quality yep stolen
I remeber that from a different video
Jonah miller it’s from Rhett and Link rap battle
I cut my own umbilical cord with my razor sharp teeth, then I drove home while mom rode on in the back seat.
First pullups of my life today! Managed 2, but noticed later that because of the uncertainty and lack of confidence, the form was very inefficient, weak grip and loose core and legs. Hoping to improve up to 3, but the promise was absolutely fulfilled.
Block One:
Day 0: 10 seconds of dead arm hang and 11 inverted rows, with laying, rests in-between
Day 1: Did 2x15 Inverted rows and 2x10 Chair Assisted pull-ups. Chair Assisted pull-ups weren't that much of a challenge but Inverted rows were a problem
Day: 2 Did 2x17 Inverted rows 2x16 and 5x3 eccentric pullups.
Day: 3 10 seconds of hallow rocks and 17x2 inverted rows
Block Two:
Day 0: 30 seconds of dead arm hang, +20 seconds POGCHAMP, and 13 inverted rows, this time I didn't take breaks, couldn't ask for more during block one.
Day 1: Supported pull-ups 2x8 and 1x18
Day 2: 8 Eccentric pullups, 1x20 inverted rows
Day 3: 29 seconds of hollow rock, 1x21
Block Three:
Day 0:
41 seconds of dead arm hang and 15 inverted rows, that's pretty pog at this pace I'll reach 60 seconds of dead arm hang and 20 inverted rows in the final results, that's really good.
Day 1: 21 inverted rows and 8 assisted pull ups didn't really feel full after this one
Day 2: 23 inverted rows and 8 eccentric pullups this one was actually filling
Day 3: 45 seconds of hollow rock and 24 inverted rows, they were getting easy, or it's just I didn't use my biceps before it
(At this block I could get to half-pullups)
Block Four:
Day 0: 54 seconds of dead arm hang and 18 inverted rows, they were really getting easier, and I just realized it. It should put me at 22 inverted rows at the end of the challenge, and I'll be trying my best to get 1 minute and half of dead arm hang
Day 1: I did 9 half-pullups and 26 inverted rows they were decently hard.
Day:2 doing my reps as usual, but this time i could hold an eccentric pullup for longer
Day: 3 1 minute hollow rock and the usual inverted rows
Block 5:
Day: 0 1:15 dead arm hang and 21 inverted rows, more than I expected.
Day 1: Usual reps
Day 2: Could hold eccentric pullups for way longer than before and for more reps, I can feel myself getting stronger, and the usual inverted rows
Day 3: Usual hollow rocks and inverted rows
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Well I didn't manage to do a pullup within 22 days but I've had a low starting point, so I'm gonna resume the challenge and hope to do 1 pullup after it
Block one:
Day 0: 23 inverted rows and 45 seconds dead arm hang, score 30 secs lower but what to expect after a 2 week break
Can't thank you enough for this video. I more than doubled my pull-ups. I'm a 59 yr old female and my upper arms are looking so much firmer! Really, really hard area to firm. A million 'thank you's' Jeff!
Way to go Linda!
Gud it doesn't work for me but good to know it work for you
Hassan Anwar How many could you do on the last day?
@@RamseyMikati you can say 0.7 because I cant go fully above (chin above the bar)
@@hassananwar7419 Oh, that's unfortunate, but it's great you tried, good luck in the future💪
The fact the he could open every video with: “mah name's Jeff...”
Millions of subscribers on the regular... 🤷🏽♂️
He be sayin that to everyone as a habit
Would be so hot🔥LoL
And get 45k views in a one hour period
Like in 22 jump street?
I literally talk about what you leave out from your workouts and you hear me and respond the next day. You are amazing
I started this program on Jan 1, only finished today after being derailed by a Covid diagnosis and taking a week off before starting over again. I successfully added 20 seconds to my deadhang AND went from a max of 2 pull-ups to 4. Thanks Jeff!
holy shit, it fucking works. I'm 20 yr female 120lb who never been able to do a pull-up. I went from 0 to 2 in. Got it in 3 weeks. Granted, I had done some negatives prior to doing this program, but still. I can't believe it works. Thank you, good sir.
Subtitles - “What’s up guys chef cavalier”
Deaf people - *Visible Confusion*
🤣🤣🤣🤣🤣
Wtf 😂😂
🤣🤣
well lad you can call him that innit cause he is cookin them muscles right
*Gordon Ramsay shudders*
Its just my 5th day and I can see a difference. Dead hand increased from 50s to 1m15s. Inverted rows doubled from 7-14 and am even able to do 10 pushups(4-5 initially). Great routine, will benefit everyone who follows sincerely
I’m into my last cycle, I’m 64 years old and I hadn’t done a pull-up in 7-8 years; I was really doubting if I’d ever do another one, and couldn’t get progress using the pull-up assist machine in the gym.
Well, I’m up to three pull-ups with five days to go on the 22! My back feels so much stronger with Jeff’s workouts, and my biceps are really toughening up (that is why gymnasts have badass biceps).
I highly recommend this workout 😎🍾
I really appreciate the tone and attitude of these videos. They're sensible, encouraging and supportive. I'm going to try to do this 22 days with my son.
Jeff’s lower back reminds me of when they make those fancy patterns in a cappuccino lol does anyone know what I’m talking about?
No mama
Haahaa I see it.
Accurate 😆
yeah, I see it too
Oh my god xD
Jeff: decides to not say "what's up guys Jeff cavalier athlean x dot calm" for his next video
Everyone: *I can feel a disturbance in the force*
Something wrong there was undoubtedly
0:05 ?
@@peterparahuz7094 "for his *next* video"
"calm"
I went back to the start just to check, I was so worried!!!
19 , 6 foot 5 inch , 77 kg
Watched this video 2 months ago and got a pull up bar installed
First 22 workout days didn't get me to do a pull up
My diet was sloppy too.
Tried 22 days workout again.
In Day 16 was able to do 1 pull up .
Day 22 able to do 3 pull ups ..
Don't lose hope. This works 110%
@@Jonathan-jp4zz a set of these exercises . Record them . And next day try to do more than last day .. now I can do about 4 in a good day
@@Jonathan-jp4zz hey that's great , full rep and good nutrition is vital... hey I thought I couldn't do it , you can do it too .. the result is so satisfying 😌
How's it going?
@@cristianabraham384 took a long ass break from working out , planning to start it over my max is 5
@@avinashvarghese1027 are you slenderman man? 😳
Never been able to do a pull-up, am 37 years old. Followed this program, and developed some sort of tear on my left side after 10-12 days. Had to do other exercises that didnt affect the core as much, like down pull etc. Tried after 21 days, and didnt manage. Continued to do the exercises off and on the next month, as well as using rubber bands to do 3x6 assisted reps. Then, after two months, I tried again and managed 2 pull-ups. Really happy about it, and that I didnt just give up
Imagine Jeff telling his kids that he's going on a vacation only for his kids to find out he uploaded a new video called " SUPER SET FACEPULLS IN 22 DAYS * JESSE ALMOST DIES * "
And this is not vacation how?
I was able to do 15 pullups few years back, Now i weigh 130kg and cant do a sigle one, I AM STARTING THIS TODAY WISH ME LUCK !
How is it going?
Hows it
Looser
@@upsidedownshield5408 bruh youre disgusting
@@upsidedownshield5408 You cant even spell loser correctly
Testing day 1: 15 inverted rows, 30sec hang
Testing day 2: 18, 37sec
Lmao day 3?
Today was day 22 and I went from 0 to 4 pull ups today. Thank you!
Everyone who sees this I hope you all have a brilliant day and achieve your goals
You too bro!
You too fam!!
You too you beast
Ok simp
Anyone who falls for this crap needs to spend less time exercising their muscles and more time exercising their brain.
As a 55 year old that only started getting back into training last February, I was unable to do a single pullup at the start of this challenge (and in truth, don't think i was ever able to do one). At the completion of the challenge, I have doubled my hang time from 50 seconds on first test day to 1 minute 40 seconds at the final test. And, whilst not meeting the 5 pullup challenge, I did split the difference in Jeff saying you would/should get a minimum of 3 by doing 4 pullups for the first time ever. It was difficult to do them, but now I have started, I can focus on form and consistency to slowly grow my count from here. Thank you so much Jeff. Your programs are greatly appreciated.
Nice job Craig! 46 yr old here trying to do pull ups again after 10 years of not being able to.
@@genxer74 Good luck mate. Don't forget to post your success, which I am sure you will have.
Been working out a year w/ this channel’s help. Went from 40lbs on the assisted pull up machine to doing 4x10’s with no assistance EASY. thank you for all the useful guidance throughout the process couldn’t have done it without this channel.
I haven’t done any of your programs officially, but I know for a fact my pull-up form has improved from watching your content. I appreciate the knowledge you share with us on a regular basis!
Thank you Jeff! I was able to do 3, quality pull ups with good form! I took about 5-10 seconds in between each one, but this is amazing consider I've never been able to do a single pull up my entire life! My dead hang time also went from 30 s to 50 s! You've helped me begin my fitness journey thru the pandemic, and I can't thank you enough for what you're doing for so many people around the world.
Wow! Congratz man🔥
I tried this routine for 22days and I'm still struggling so I continued this routine and on my 40th day I just gave up without achieving any pull up. It did something though. I managed to bend my elbow into 90° (from 0° lol) and I definitely feel stronger. I'm a female and I just start working out 1yr ago, I know its not because I need to lose some more weight since I'm already underweight lol, but I'm just weak af. I need to build some upper body strength first and then I could try this routine once again! If you're a male or already pretty fit, I bet achieving your first pullup using this routine will be much much easier! I definitely recommend you to give this a try!!! Goodluck everyone❤️
Keep going!! All the best :))
hey watch out jeff's video "Can’t Do Pullups (REAL REASON WHY!)
" if you haven't
/watch?v=SfGNjYogpiE
I think your issue may be your brachioradialis
this is normal us women have a little bit of difficulty. It took me 8 months to do my first pull up but I'm pretty sure if I knew Jeff at the time it would've been faster :) also make sure to keep a protein rich diet (0.7 grams per pound is good)
good luck!!
@@deiaraki can you do any? I can barely do 1 but ima start this test today
@@bbpoItergeist use resistance bands. I nvr followed this regime. B4 i was able to do 2 clean pulls aft 2 wks of daily 60 pulls with bands now i can do 7 clean without bands.
hope you still at it, being lite is an advantage if you can get yourself to eat a little more to facilitate your gains
I did it! I modified it for a 65/m. I added a shoulders day, 2 rest days a week and spread it out over 5 weeks. But I did 3 pull ups at the end (plus rest pause 1+1 more just to make sure I wasn't hallucinating ). I went from 0-3 in 31 days. My first pull up in 65 years
53yr old husky trying to make progress. Day 1 - 7 Inverted rows and 15sec hang. I have a lot of work to do.
Today was Day 11 for me. Doing this alongside AX1 with back TNT. Can already do a few in one set despite extremely sore forearms. My mind is blown. Thank you, Jeff.
“Even Jesse knows that math” 😂😂😂
That cracks me up 😂
Jeff, for everything related to workouts, including something as basic as pullups and squats, you are my first reference point. Thank you so much, for being there. 🙂🌸🇮🇳
Just finished this. Went from 0 to 3 pull-ups, great progress and gonna check out the double your pull ups video next!
Ready to give this a shot. Its really great how detailed you are. Great video
Happy that you're staying away from all the athleanx negativity videos being put out by other youtubers wanting to latch on to you for fame. Just keep putting out videos with integrity, Jeff, we'll never go away
Thank you! I was able go from 0 to 2 pull ups in just 14 days following your program. It felt great! Thank you!
the amount of free knowledge you've given me jeff. Bless you man.
. I had in my goals for the last few years , to do 5 pull-ups in a row.
I couldn’t do a single pullup.until now.
Went through this 22 day challenge and I did 5 in a row..
This really works. Just go wiht the program. It doesn’t take more than 5 minutes every day.
You owe it to yourself !!
I think it work for those who already had strength and muscular back. Who lift heavy in rows etc. For a newbie especially my self one year of training starting from novice who never played any sport it increase dead hang but unable to do pullup
Did you go to the gym everyday or do you have stuff at home? Going to the gym takes significantly longer than 5 minutes sadly
@@SamuelElSamson i worked out at home. it didn't take more than 5-10 minutes a day
Started this today. Was only able to do 5 inverted rows and zero seconds of the hanging. But I’m going to keep pushing, even if the final result is just one pull up.
Keep us updated 👍
How ya doin?
Let us know how you're doin!
I'll start tomarrow,hopefully I have a metal pole and two chairs though...
@@stdshurt7972 Lolol
Thank you Jeff. After 24 days I was able to do 3 pull ups. I followed your program and it was very helpful.❤
Please upload one video like this for those who can't do even 1 push-up properly man🙏
instead of a normal pushup try to do knee pushups
pushup is easier than pullup. do 5x10 pushups 4 or five times a week, four is more realistic for you, do the most you can do strict form pushups even if its one rep, then continue knees till u finish ten. if you can't do strict form pushup then just do knee pushups that are strict form till u complete the ten, rest can be like two minutes its no problem, you will keep seeing progress until you start reaching big numbers like fourty which is what im on now
I tried this and it ACTUALLY WORKED!
No joke. I did the 22 days, but with rest days in between so it took closer to 30 days, and by the end of it, I went from 0 to 1 pull up!
The main tip I can give you all is to really push to the max for best results.
I also did a few banded pull ups every second day of the program.
Seriously though, if you want to get a pull up, do this!!
Thank you Jeff!
Today is test day for my 5th block! Oh my, my hands hurt so bad, even my fingers hurt hahaha
The eccentric pull up was the most difficult part so far. I lacked the strength and confidence to take my feet off the chair, on block one and 2 it would take me 5 minutes to do a single rep. Now I can do them on sets of 3 \o/
Here are my numbers so far:
Rows | Hang | Rock
block 1: 10 | 29s | 35s
block 2: 12 | 40s | 49s
block 3: 16 | 47s | 60s
block 4: 20 | 51s | 83s
block 5: 25 | 60s | n/a
I am aiming to get one pull up on day 22. We can do it people!
Updates!
Chair pull ups on day 18 were surprisingly ok to do. Almost tried to do a pull up directly, but I didn't wanna spoil the end. I am doing inverted rows 10 at a time, don't know if I can increase the max rep number.
Managed to do 4 eccentric pull ups in a row on day 19. My hands give up prior to my arms. I wonder if it would be easier if the bar a soft cover...
You'll get it for sure! Thks for the updates
@@1Sacfi Thank you so much for your support! Tomorrow is the day! I am so excited =D
Disregard, found the other video for that. Did this and definitely gained pull up ability. Went from 0-6 in 22 days. Loved it!
Started with 0, today, after 22 days: 2 pullups and increased hanging by 22 sec. Worked perfectly for me!
But I can’t even look at a pull up bar anymore. What should I do Jeff?
Jeff: Face pulls, eyeball overload👀
31r3 lame
the O. Zarad take it easy Borat
"Monkey fuck it" 🤣🤣🤣... that's getting added to my dictionary of terminology.
Can’t wait to start this! Doing even 1 pull-up has been a serious goal of mine and it has seemed so distant. Thank you!
How'd it go?
thats jeff this gives a really clear picture of what gonna happen will update my progress
I've been waiting for this my whole life I feel!
Sharing for the females out here. I’m athletic and can do a variety of exercises well but I always had to do a couple ugly kicks to get even 1 pull up. After this program and I can get myself up to where the bar is at nose height.
Not quite a pull-up, but considering I always have struggled to get out of the starting position I think it’s an amazing feat. I increased from a 60s hang to a 90s hang. I’ll probably keep doing a variation of this for a few more weeks to get my strict pull-up.
You are the best. This last two years -were terrible getting sick twice etc. blah blah. Just an excuse not to do the work .Just started yoga two months ago and already seeing body changes. Can’t wait to get back to my 3 pull-ups and beyond. Thanks again for your encouragement
This is my experience:
I train 4 days per week doing Upper/Lower Split. When I started I was not able to do any pull-up. So, I decided to do this program/challenge. During the 22 days I didn't do any back exercises (avoiding fatigue).
My results:
IR DH HR
Block 1 16 35 35
Block 2 21 45 60
Block 3 24 50 75
Block 4 27 55 90
Block 5 31 45 90
Final Dead arm Hang time: 70 seconds
Final Day: 3 pull-ups
Note: When you are doing the "Squat to Bar" try yo pull yourself up only using your arms and back. Try to minimize the assist from your legs
What do u mean block?
I can do 5 pullups comfortably. Gonna use this workout to increase my pullups to a comfortable 10.
Try the other video Double Your Max Pullups in 22 Days!
Have you guys tried the Russian pull up technique? I’m currently on 7-6-5-4-3 pull-ups, I’m going until I get to the 10
This for 0 reps.. if you can do 5, then definitely do the other video
Good luck, I got a client to go from 1 pullup to 3 having him do literally 1 set of 2 negative pullups a day. If his only focus was pullups instead of fullbody development, i wouldve got him to 8 as a minimum in 2 weeks, im sure of it. I got my bro from 12 pushups to 27 in 2 weeks which he only stuck to for 1 week. If you ever need support, feel free to hit me up 👍🏼 my insta is: @less.is.more_fitness
HOW TO BE SAVED (How to KNOW you are saved and not just hope you are
THE BAD NEWS
All men have sinned and are in need of a Savior (Rom 3:23 "For all have sinned, and come short of the glory of God" ; Rev 21:8 "But the fearful, and unbelieving, and the abominable, and murderers, and whoremongers, and sorcerers, and idolaters, and all LIARS, shall have their part in the lake which burneth with fire and brimstone: which is the second death.
No man can come to God by his own good works and righteousness. (Isaiah 64:6 "But we are all as an unclean thing, and all our righteousnesses are as filthy rags;" THE GOOD NEWS
1 Timothy 1:15 tells us "This is a faithful saying, and worthy of all acceptation, that Christ Jesus came into the world to save sinners."
How does Jesus save a sinner?
From the beginning of the bible to the end, God has only forgiven sins through a BLOOD SACRIFICE, because he is a Holy God he can't forgive sins any other way, Heb 9:22 tells us, "...without shedding of blood is no remission." when Adam sinned, God had to kill a lamb in Adam's place as a substitue, In the Law of Moses, a Blood Sacrifice was demanded for the forgiviness of sins.
Jesus came to die for the sins of the whole world, he came to be OUR Blood Sacrifice, OUR substittue, he came to bear OUR sins on the cross, in OUR place. John 1:29 "...Behold the Lamb of God, which taketh away the sin of the world."
What must you do to be saved?
YOU MUST REPENT; You must change from unbelief to belief.
admit you are guilty, that you cannot do anything to save or help save yourself, and that you need Jesus Christ as your savior.
Titus 3:5 "Not by works of righteousness which we have done. but according to his mercy he saved us,"
Romans 3:28 "Therefore we conclude that a man is justified by faith without the deeds of the law."
Romans 4:5 "But to him that worketh not, but believeth on him that justifieth the ungodly, his faith is counted for righteousness."
YOU MUST TRUST; placing your complete faith in what Jesus Christ already did to save you;
John 1:12 "But as many as received him, to them gave he power to become the sons of God, even to them that believe on his name:."
Salvation comes by believing in WHAT Jesus did for you, 1 Cor. 15:1-4 tells us "Moreover, brethren, I declare unto you the GOSPEL which I preached unto you, which also ye have received, and wherein ye stand;
2 By which also ye are SAVED, if ye keep in memory what I preached unto you, unless ye have believed in vain.
3 For I delivered unto you first of all that which I also received, HOW that Christ died for OUR SINS according to the scriptures;
4 And that he was buried, and that he rose again the third day according to the scriptures:"
All you have to do to be saved, and on your way to heaven is place your TRUST in the shed Blood of Jesus Christ and nothing else, as sufficient for your salvation, (Rom 3:25 "Whom God hath set forth to be a PROPITIATION through FAITH IN HIS BLOOD, to declare his righteousness for the remission of sins that are past, through the forbearance of God;")
(Propitiation means the act of appeasing wrath, Jesus took your place on the cross.)
Will you accept Jesus Christ as your savior by simple faith, simply trusting in his shed Blood for sufficient to save your soul from hell?
The last sentence is all you must do to be saved, and that is FAITH, not works, TRUSTING in what someone else did for you is the only thing that is not a work.
Please watch Robert Breaker's video titled "HOW TO GET SAVED"
If you have received Jesus Christ, by faith in his Blood, you now have eternal life and on your way to heaven!
I John 5:11 "And this is the record, that God hath given to us eternal life, and this life is in his Son."
John 10:27-28 "My sheep hear my voice, and I know them, and they follow me: And I give unto them eternal life; and they shall never perish, neither shall any man pluck them out of my hand."
If you got saved because of this message please let me know! You can copy and send this message to others!
Maybe I'm humor-challenged, but my immediate response to this video is a huge THANK YOU! I was one of the many people who commented that I can't do a pull-up. I've never done one in my life. But I always come in first in my age group when I run an ultamarathon. The program he's outlined here looks brilliant. And I believe that 22 days from now I'll be able to do 3 to 5 pull-ups. To me this is a big deal. So, thanks!
I'd like to recommend for you to include scapular pull-ups too. They'll make you stronger at the hardest part and will work your lower traps.
Edit the comment when you are finished and say how many you can do!
So how did it go? Starting it today myself
@@CleymanYT How did yours go? You started 3+ weeks ago so I assume you finished it.
and the results are????
I just got past block one and I can already do one pull up which was impossible for me before thanks so much, Jeff!
This really worked! After months of struggling to do pull-ups, I just did a set of 5 clean reps. Thank you Jeff!
Wtf I just started doing pull-ups today, Jeff is scary...
I can't count how many times I do a specific work out and later I see Jeff uploaded a video on what I was just doing. Wtf Jeff? Dude IS psychic. I think he practices the dark arts.
@@ryanalexander6943 It's your FBI agent
69th like haha funny number
You should instead appreciate Jeff.
I am 53 years old and followed this plan and went from 0 to 2 pull ups! It’s an amazing feeling!! Looking forward to building on these gains in 2022!
how's it going, Nick?
Didn’t finished the whole 23 days , but I regularly did active hangs , negative pull-ups and Australian pull ups for 3 days a week , for 2 months , now can do 3 pull-ups , thanks for the help Jeff
Your exercises are really effective and I am seeing progress in my pullups. Tysm
Am I the only one totally tripped out by how is back looks like a damn spider web? 🕸
And natty.... Joke
Got muscles in places where there shouldn't be muscles
This is a well Structured one Jeff!!
Please do a similar kind of video for legs also!!!
This video really motivated me that I can do pullups! Been trying a couple months now to do pullups to no avail. I'm able to do 11 inverted rows and 1 minute and 5 second dead hangs and 0 pullups right now. I'm gonna come back in 22 days and hopefully i can achieve 5 pullups!
Day 21: 1 Minute and 18 Second deadhang achieved!
Day 2: I'm able to do 4 pullups. However, I can't do them starting from the deadhang position. Basically 4 pullups but not full ROM. Still, thank you for this! I'm gonna continue working on my pullups.
This works guys !
I decided to give it a try since I couldn't do a single pullup/chin up. I just completed day 22 and I can do 2 pullups !
Thanks Jeff.
HOW TO GET A GIRLFRIEND IN 22 DAYS. BRUH I NEED THAT 😄
follower by how your love life is ruining your gains
Me too
Work on yourself. Chase success and they will chase you
@@rohann2833 sure fire way to find a bitch
Ask out 10 girls a day (in person)
Literally just got the home pull-up bar the other day, thanks for this.
Thanks Jeff, going to try it. Greetings from Romania!
Had chronic fatigue for 9 years. Started the year only being able to do 1 pull-up. CFS seems to be abating so have hit the road running and doing some strength training. 7 months later I can do 8 pull-ups. It’s so good to be able to work out again.
I was able to go from 0 to 6 in 22! Did 6 today. Thanks Jeff 😭😭😭
Jeff has the best information to give
Jeff this is awesome! I've always wanted to be able to do a pull up.
I absolutely love the banter on this channel
My results, first time out:
TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks
Block 1 15 63 70
Block 2 18 72 100
Block 3 20 82 114
Block 4 20 100 106
Block 5 22 102 112
Day 21, Final test 1
New max dead arm hang time:
88 (left fingers slipped, just couldn't grip)
Day 22, Final test 2
New max pull-ups in one set:
3 reps.
I had a shoulder injury in 2016 (type 2 separated shoulder), so prior to these 22 days, I would favour my stronger shoulder (i.e. lift one side and then the other). I am now lifting more evenly. I plan to run through these 22 days again, to focus on the basics and technique, and move on from there. I'll post my next set of results as well. Keen to see how others get on too.
This is inspiring! Thank you for sharing
My results, second time around:
TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks
Block 1 18 80 91
Block 2 20 60 108
Block 3 20 78 106
Block 4 24 82 108
Block 5 26 82 124
Day 21, Final test 1
New max dead arm hang time: 82 (left fingers again - seem to be my limiting factor, plus my pullup bar foam handle came off, so its tape now - new pull up bar on 'wanted list')
Day 22, Final test 2
New max pull-ups in one set: 4 reps.
My left shoulder and left fingers feel like limiting factors. I have now got some resistance bands, so plan to do more pull ups using those and work on eccentric lowers, to try and get the technique bang on and work both shoulders evenly. I'm also doing some TRX work, advised by physio, to increase shoulder mobility. So, I've gone from 1 to 4 using this plan. I'd loved it to have been more, but its progress all the same.
Third time around:
TEST Inverted Rows (reps) Dead Arm Hang Hollow Rocks
Block 1 22 90 128
Block 2 25 95 142
Block 3 28 86 151
Block 4 30 100 141
Block 5 32 89 143
Day 21, Final test 1
New max dead arm hang time: 90
Day 22, Final test 2
New max pull-ups in one set: 5 reps.
So, I had to do this programme 3 times to get to 5 pull ups. And I had to take some days off here and there as I felt knackered. However, I have gone from 1-2 pull-ups to 5, and the 5 are technically a lot better than the original 1-2. I still feel like my separated shoulder is an issue, but significantly less than it was. I am also doing physio 'YTWs' using gym rings and a few other 'stretches' to work on my shoulder mobility. Next for me is to work on increasing strength in my back. Anyway, progress for a 50 year old who weighs around 180lbs/13 stone.
I’m 13 and I used to only do 5 pull-ups but now I can do 8. Thanks Jeff
When I did this I could do 2 pull-ups and now I can do 5 and my hanging time also increased thank you Jeff
Thank you for this precise, systematic and realistic approach to my life long question!! Thx :)
This workout routine works like a charm. From a rather skinny dude with barely any upper body strength I was able to go from zero pull ups to two in a row unbroken; along with Jeff’s exercises, I’ve been also doing some extra ones for my lats, traps, as well as biceps in order gain some extra strength benefits. Button line is, if u stay consistent with Jeff’s pull-up workout and guide, I can guarantee u u will see amazing results.
I can FINALLY do a pull-up!! (now I can do 3!). Thank you for this awesome video, helped so much. It took me 2 months of consistency. I've never been able to do a single pull-up in my life and its always been a goal of mine!
Thanks. And thanks also for the written 📝! Very helpful 👍
Great plan! I was looking for a way to ease back into it and this is perfect for that. Thanks
Totally worth it. I started from 0. My plan was same as this video, the only difference is that I was doing it in sets (3 sets of each exercise). Stick to the routine for exact 22 days. Don’t try to do any regular pullup (if you want to be surprised). I tried straight after 20 days + 1 day rest before actual exam day lol. I did 4. Please stick to the routine. And thank you so much man for this tutorial.
you didn't stick to the routine though. good job of course though on hitting the 4 pullups.
Thanks so much Jeff! Your plan totally worked!!!! I did take a day off btwn blocks bc I was doing other workouts and trail running but totally did it!!! Thank you for all your help 💪
Rows Hang Time
Block 1 17 1 min 10 sec
Block 2 20 1 min 15 sec
Block 3 24 1 min 5 sec
Block 4 26 1 min 15 sec
Block 5 28 1 min 17 sec
Max Dead arm hang: 1 min 45 sec
Max Pullups: 2 😀
These tables of results are sooo useful - thank you!
I am 49 yo male, 234 pounds, 5.8 ft
Doing 3 HIIT per week with kettlebells (45 pounds) and sandbag (50lbs) for about a year.
At the start - 0 pullups.
Test day 1: 8 inverted rows, 25-sec hang
Test day 2: 12 inverted rows, 20-sec hang
Test day 3: 14 inverted rows, 24-sec hang
Test day 4: 15 inverted rows, 35-sec hang
Test day 5: 17 inverted rows, 37-sec hang
Final test: hang 45 sec, pull-ups 1
Worked for me.
Thank you, Jeff
Wow! I followed just a few of these exercises and I tried my first pull-up and got 3!! I’m 48 years old btw. Thanks!
don’t do the eccentric motion if you don’t have the strength to go down with full control, i fucked up my lat doing it
QUESTION (or idea for a future video):
What training-related injuries have you accumulated over the years?
Which of these have completely healed?
Which are still present to a degree,and how do they affect your workouts?
From what I've heard him mention, his knees are totally whacked. There's a video of him doing squats and you can hear them squeak.
And when I saw those knee crunching I was like throwing up any time
True,I know about his knees.But I think he also has/had some sort of shoulder injury.
I turned 60 as I started this and it’s been awhile since I’ve done any type of body weight exercises but I cycle a lot. I’m not quite there to doing a full pull-up but getting stronger every week. Thanks for this technique.