Go from 0 to 10 Pull-Ups FAST
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- čas přidán 16. 05. 2024
- Complete Guide for how to go from 0 to 10+ pullups Fast. If you're trying to improve your pull-up strength or you simply want to do more reps of pull-ups this video will help. The 5 steps outlined will help teach you how to do pull-ups even if you're a beginner.
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The pull-up is one of the best exercises for adding muscle mass to your back and arms. other than the pushup it's one of the most common exercises used to test overall upper body strength and getting stronger at pullups will improve your power output with almost all other upper body exercises. That's why it's used everywhere ranging from gymnastics to the army. however, the problem is that many people can't even complete just one full pullup, let alone perform multiple reps. That's why today I’m going to show you exactly how to do more reps of pulllups than you ever could before and as long as you follow the 5 simple steps that i'm about to go over you can even go from 0 to 10 pull-ups in a relatively short amount of time. first we have to cover some basics, because even though pullups look pretty straightforward there's some muscles that are highly involved in this movement that most people overlook. yes, of course it is important to strengthen your back and your biceps, however you probably don't know that if you have a weak core it'll be nearly impossible for you to do multiple reps of pullups. .this can be seen in a 2018 study where researchers looked at which muscles were most highly activated during the pull-up. And as expected, the biceps, lats, and the mid and lower traps were highly engaaged. But the big surprise was the fact that the rectus abdominis, also commonly referred to as the "six-pack muscle," was even more highly activated than the back or biceps. This was the case for all participants including the ones that could not do a total of ten pull-ups as well as those that could do more than ten pull-ups. (1) In terms of muscle activation, the researchers found that the abs were actually activated the most followed by the biceps, then the lats, and finally the traps. So, if you want to improve your pull-ups, it’s absolutely crucial to have a strong enough core, which brings us to our very first step, and that's to strengthen the muscles that make up your core in a way in which that strength can translate over to pullups. And what I mean is doing a bunch of crunches is not necessarily the best route to get stronger at pullups. You see your core primarily has a stabilizing function during the pull-up. That’s why, to maximize carry-over to the pull-up, it’s best to strengthen your abs in a static fashion, such as by doing planks or ab-wheel roll-outs. So right away I want to give you guys a progression model that you can use to build up the required core strength necessary for pullups. As long as you can hold each exercise for at least 60 seconds, you'll most likely have enough core strength to perform 10 pullups. First is the beginner version of a plank known as the kneeling plank. Here you'll place your elbows on the ground and hold a plank position except you'll be on your knees maintaining a straight line from your upper back to your hips to the back of your knees. Next is the kneeling side plank. here you'll lay on your side, with one elbow propping you up. Then stack both knees on top of eachother and raise your hips off the ground so that your bottom knee, hip, and shoulder are in a straight line and then just hold that position. After you're able to do 60 seconds of each of those you'll want to progress to a regular plank, which is going to look just like the plank on your knees except you're now going to be up on your toes maintaining a straight line from your heels to your upper back. Then we're going to do the same thing for the side plank, so we're going to come up off the knees and get up on our feet, holding the position in the same way. Once you can hold those for 60 seconds each you're going to progress by putting your feet up on a platform and performing a decline plank, which is done the same exact way as a regular plank except your feet are elevated. And finally you'll finish off with the Long-lever...
References
1. Rectus abdominis is more active than even the back and biceps during a pull-up:
juniperpublishers.com/jpfmts/...
2. There's only a limited relationship between seated lat pull-down strength and pull up strength:
pubmed.ncbi.nlm.nih.gov/19620...
3. Core activation is significantly higher during kneeling lat pulldowns when compared to seated lat pull-downs, especially amongst people that can't do 10 pullups: juniperpublishers.com/jpfmts/...
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Thank you for making such great content bro! Providing a lot of value is the way forward as that is also 100% what I want to do. Lets goo
Is this gonna work??
@@TuanTranFitnessCoach pw
Y I
Hello sir
Summary:
1. Abdominal muscles/core are activated more than biceps back and triceps during pull ups hence it’s important to strengthen them by doing workouts like Plank and ab roller wheel.
2. If you find doing Planck for long difficult then start off with knee Plancks and side knee plancks, then do normal Planck, then do raised plank and finally long level posterior pelvic tilt Planck. You can even add weight on back to make it harder.
3. Do kneeling lat pull downs and dead hangs for building strength. Kneeling lat pull downs activate abs more then normal seated lat pull downs. If you can hang for over 40 seconds then do scapular pull ups
4. Do eccentric pull ups and inverted rows
5. Do band assisted pull ups. Start with strongest band and progress towards weakest bands
6. Try and do 10 pull ups. If you find it easy, add weight to body
I couldn’t find the summary guy so I became the summary guy
Thanks for giving the summary brother and for giving value to the community! I also try my best to add value on my channel
Thank you brother ❤️
@@charinjoshi4347 my pleasure bro, Love fat loss videos and how to sculpture the body. I also made some videos on how to lose weight on my channel as well.
U either die a hero or live long enough to see urself become the villain 😂🤣🤣
Plank is too easy and not effectively
I hope I will be able to do this one day. I am still really weak, but I am progressing slowly. I am working so hard and my diet is definitely on point with meal plan that I got from Next Level Diet. The most important thing is I believe in myself.
The last sentence is key to success, my brother. Good luck
Try negative pull ups. Just jump up and letting yourself controlled down. It's a trick many calisthenics guys share...it works.
So did believing in yourself worked?
been a year my man. U there yet???
Recent subscriber here! Can't get enough of these videos. I've been lifting since age 14 and stay humble on what I think I know. The information shared is very in depth and I love it.
My brother, I appreciate you taking the time to properly educate us all on how to achieve being able to complete unassisted pull-ups. I have decided to renew my health & fitness💪🏽❤️ & I am humble enough to say, I’m back at the beginner stage weighing 300 lbs currently but, I will trust the process & follow the instructions of all fitness shepherds that are willing to assist the flock looking to become more fit. God bless you & your team for dropping gems 💎
Heyy, How is your journey?
When you're earlier than the summary guy 🤣
🤣🤣🤣🤣 he needs to come quick
That means you should be the summary guy now
how many people who actually work out cringe at these vids? 5 easy steps... what about just doing one pull up, 2, 3.. half of one to start... man... who cannot do a pull up at least once unless they are totally out of whack?
WHY IS THIS SO ACCURATE 💀😩
😂😂😂
Thank you so much mr.Max and ur team for the very helpful and great information u gave in all videos .. Really when I realize how bad my decisions was in food and training , really thank so much ❤️ .. God bless you all 👍
This is one of the best body building videos ever dude👏👏👏 There is science, there is practice and there is strategy in this. Plus your post-production rocks! Kudos to the whole GT team👏
Totally!!! :)
After completing this program I decreased from 0 pull ups to sitting back on the couch with a bag of chips 👌🏾
@@yungthorough bruh
Bro this is EXACTLY what I need. A video that actually takes me through the steps rather than just saying “workout for abs” or whatever. More channels really need to do these types of channels cuz it’s so dang useful. Very good job
how far did you get
We need answers
Guys, remember that this takes time and hard work so stay patient. Performing Australian pull-ups will help you tremendously. It is one of the best exercises you can implement to help you not only perform 10 pull-ups, but you will literally be able to master your pull-ups. It is time for a change so go after it. I know you can do it.
After a while i'll get pain in my wrists doing australian pull ups, do you have any tip to help me in this case ?
Best regards
@@CoreRuffy if you're gripping the bar with your palms... switch to gripping with your fingers
Of course, drinking a Fosters before anything will help.
My shoulders are hurting so much especially on my left side or is it the muscles?
It seems like I am going to be stuck in the gym for hours on end every back-bicep day.
I already know this is gonna be an awesome vid, thanks for all the free info man!
What an awesome video series, speaks to me well and super informative. Thanks for uploads
Steps
1. Plank (at the end of every pullups). 60 seconds, rest a min in b/w each 60 sec round
a) beginner: kneeling plank & kneeling side plank
b) intermediate: plank & side plank &
c) advance: decline plank & long lever posterior pelvic tilt plank
d) for challenges: add weight above hips
2a. Kneeling lat pulldowns, 5 sets x 10 reps, 2 x per week (at least 3 weeks)
Rest 3-5mins, then
2b. Dead hang, 3 sets atleast 40 sec, rest 3 mins in b/w sets
2c. If can hang more than 40 sec in 2b, do Scapular pullups
3a. Eccentric pullups (atleast 3-4 sec = 1 rep) 5 weeks. 2x per week
week 1: 30 reps
Week 2: 40 reps
Week 3: 50 reps
Week 4: 55 reps
Week 5: 60 reps
Rest 2 mins if can't complete
3b. Inverted rows 4 sets 10-12 reps, 2x per week
4. Band assisted pullups 5 sets, 2x per week, every week, 2-3 mins rest
- Use tightest band 10 reps, followed by 2nd tightest band, and so forth
5. Bodyweight pullups
Set 1: 6 reps
Set 2: 7 reps
Set 3: 8 reps
Set 4: 9 reps
Set 5: 10 reps
Is it true?
This channel gives facts which is very important and effective
Thanks
Agreed!
mate your videos are awesome ive watched so many and im already loosing heaps of weight via a previous great vid... this has also helped my depression really appreciate it!!!
Wow, this is the best video I have seen on pull-ups. Thank you so much for all of these amazing details.
This clip finally opened my eyes. I used to blame my thin wrists for weak grip strength because I struggled to do just 5 full pull-ups in a row. Thanks to this video, I know what was the problem.
Absolutley the best step by step exercise specific training video I've ever seen! Great job!
Did 12 today and benched 220. Both my records. Not bad for a 41 year old dad. 180 pound guy.
Meh dad's are always stronger than most of us youngsters
@@kainickname I'm not an athlete but he wasn't one.. He just did powerlifting for hardly an year
@@VaithisubramanianRam you're dad maybe worked in a physical job
@@poulsdpoulsd6593 no he owns a company
@@VaithisubramanianRam Grindr escorts is hardly a company
FINALLY,someone has explained what muscle groups need to be activated to enable a beginner to understand and work towards strengthening them. When you know what to do then it is easier to keep motivated because you can track your progress. This is the best explanation I have found on you tube.Thank you.
Perfect, I will try with all your process, great video 👍🏻
I tried the kneeling lat pull down suggested here. I had never performed it previously. Man! It was shocking how much core muscles are needed to perform the kneeling version. I started by reducing the weight and worked my way up in 10 lb increments. Then I reduced the weight when I could no longer complete a set of 10 reps. Next morning, I almost cried after I dared to sneeze. My core muscles were crazy sore. I may never go back to SEATED lat pull downs. Just amazing!!! Thank you for sharing!!!
This is SO true! A strong core is a MASSIVE help for pullup progress.
Facts. I was always good at sit-ups and ab work and never knew why they both related so much until today.
Awesome informative video bro! Thankyou mate!
This is easily the best fitness and nutrition channel on CZcams. Thanks for making these videos
i was exactly looking for this. all my hand strength lost because of long break. now i have to start from zero. thanks for this video
I like the fact you say its not a overnight transformation. It takes time and dedication. Lifestyle. Subscribed and going to watch you other videos. I definitely know I will need accountability. Thank you.
Man, this is the best pullup video I've ever seen. Thanks!
I just saw this video today, but I was following a similar routine for two years, started from 5 Pull-ups to 25 now. The funny thing is I started most of this routine for medical reasons as part of my physical therapy routine.
My Journey Begins Now.
I'll see you all in a Year.
Ya sure
Yeah man just started this month too
@@yahyemesut8954 yeah its good
@@yahyemesut8954 I'm also started from this month
I started 2 months ago and went from 2 to 9 pull ups
Brilliant!!step by step guide...will try to follow and keep u posted on the improvement
Great videos dude 👌 just what I needed . Merci
I'm getting back into this after 8 months of Covid and no access to a gym. Just now setting up something in my backyard. Pull ups and chin ups are different but they can be used together. I have found having the arms closer together and palms facing toward me is easier for starting out and if I can do 5 of those chin ups then I can probably do 3-5 pull ups on the next workout... so alternating has helped me and been less discouraging. Static dead hang is also good like just grip the heck out of the bar and hang there for a couple minutes or as long as you can.
I am watching this lying on bed , who Else?😄
After years of seeing these comments on every workout video possible, I can say they're getting very stale
Haha you're funny
how cliche. i'm not. i'm doing dumbbell curls while watching it and getting stronger.
Hahah true!
yeah but we gym during the day
I love how this guy always make it hard for me but deep inside it feels so good to listen to him
This is what i need thank you so much man👍👍
I've found that doing the dumbbell pullover has helped tremendously. I went from 2-3 to 10 pullups with ease. It's the side ab muscles that the DB pullovers work, at least for me.
That works the chest tho
One of my favorite exercise hands down, definitely gonna test these out 💪🏽💯
Did it work???
say something
@@TpLegendyT l didn’t get your notification but I’ve been progressively lifting heavier and staying consistent so I can do a whole muscle up now. I wouldn’t contribute it to just this video but my overall training. Although there is some great information that can be applied. The important part is to take action
@@YRO. check out my response 👆
That is the best video that I find thx for your expertise 🙌🏻
Another great video. Thanks for posting!
I just incorporated pull ups as part of my weight loss journey and this is going to help for sure. Thanks.
I think it's one of the best exercises to use while in weight loss (or gain). It's the true test of "relative to body strength" so you don't get too weak when you're losing weight or too heavy when you're trying to gain!
Please be careful of bending the metal, as you could be extremely heavy. Thanks.
First one. Always transforming. Thank u for the content.
Thank you for video. It really helps. I did not know all of this information.
One of the best that i was serching for. Tks
Damn probably this is the best video I’ve seen to master the pull-up man, thank you!!!
Agree with you!!! :) All found it very enlightening
I just lost 25 pounds and now here I am doing pull ups let’s go
I lost the same but still can't go above 3/4 of the distance
Congratulations brother 😄 how long did it take u to lose it?
God bless, get that bread
@@user-xb4pu4gr3q i dont think he should eat bread, thats how u put the weight back on 😉
@@ALLTimeGamerTroll I can't tell if you're joking or serious
I’ve watched a whole bunch of videos on how to improve my pullups. This is the first to mention core strength. It’s also the first to provide specific weekly goals. My only criticism here is that I don’t have access to a lat pull-down machine.
Here’s my status; advice welcome.
Plank: 90 seconds
Dead hang: 55 seconds
Plateau-ed at 5 pull-ups.
How to bust my plateau (5 clean pullups, no kipping, dead hang to chin over bar).
That's really helpful thank you so much
Having stagnated for a while at a maximum count of 14 body weight reps, I can confirm that weighted pull ups at 2-3 reps for 6-8 sets per session certainly gives a massive leap in body weight pull ups. It took me about 4 months to jump from 14 to 20 reps by adding weighted pull ups in combination with other pull exercises, namely cable rows and lat pulldowns.
Overall, this video is a very good and accurate guide to building up your pull ups, even for experienced lifters. However, more importantly it is of utmost significance to sleep well and eat healthy. Otherwise muscle tissue will recover much slower, and in severe cases of sleep deprivation, might lead to atrophy.
Yeah that's because the execution of the exercise matters. Strength is how much force you can output over the same length of time. So having higher sets with lower reps, but lower reps that are significantly more challenging than having a single set with 10-12reps lets say. For anyone watching this video id actually recommend to use the light band first and if you can do a pullup stick to that with the core training you should get 2 and once you hit two you can start adding weight to make it more challenging. This is how I did it
Thanks for the help, I didn’t know that the abs were so important to pull-ups. I have decent upper body strength so I was confused why I struggled to do pull-ups but I have literally no abs.
Same
كالعادة دائما كل مميز ومفيد..! 👍
As usual a very good information from a very good trainer 👍👍
Excellent guidance!
Thank you
May God guide you through this journey🙌🙌 throughout health and fitness 💪💪💪
3:50 Akshay Kumar 😂😂😂😂
😂😂 show off and nothin else. When he went with bear grylls on man vs wild, He couldn’t even climb a single ladder😂
@@creativeaaditya2436 i mean he did become old by then
Yes man I was also shoked 😂😂😂😂
Khiladi Bhayia
Chini chok Tu china 🤣
Been struggling to do pull ups so I'm gonna give this a try.
This is great. I was actually looking for core exercises and stumbled across this.
This is going to sounds “dumb,” but I found just throwing pull ups into your daily routine helps a ton.
Let me explain: I was only able to do 3-5 full-range pull ups and I decided to toss a pull up bar into a doorway at my house. Every time I passed it I would do a few pull ups. Just doing 20-30 a day makes a YUGE difference. I went from 3-5 to 12+ real quick and it didn’t take much extra work.
Igor Veteinko (Next Workout) said this in one of his pull up videos
Where can you buy a pull Up bar which you can toss at the Door way?
@@claudiumarcello5789 Amazon. There like 30 bucks.
@@claudiumarcello5789 I use a tree branch..
I know. The core strength part of this video is true. But just starting with pull ups right away is a quicker way to make good progress on pull ups. The whole video after isometric core exercises part is unnecessary.
Edit: Deadhangs are helpful too for endurance.
Hey! Thanks Max. I'm female 76 y. Wanting to do pull ups. Thanks for the excellent material. I presently can do the kneeling planks to 60 seconds. I have only been working out in the gym for 5 months having never had previous workouts of any kind all my life, with only sedentary work (typing or piano playing). If I slowly go from exercise to exercise given here I plan to reach my goal of 10 pull ups within a year.
Wow
Wow
Don't do it, it's not worth breaking your back, also your wrists, and possible detachment of arms.
No one wants to smell raw salmon when you're pulling up.
@@celdrix8382 respect the 76 year old elder that is still trying to be in shape. like wdym stop?
@@Prouf1 it could end up badly and i don't have to explain why/how
This video was super helpful
this guy's Explanations are amazing
Thank you. This looks very useful. Just bought myself a home pull up bar to help me get stronger and get me through the pandemic, and couldn't do one. :(
Hopefully, your routine in the video will get me to do at least five unassisted pull ups.
Did it work
@@Musti101 i can now do 10 :-)
@@iandayang thanks fam
you are a blessing bro !! thank you
This video is awesome. Definitely gonna follow through and get to 10 pull ups
Truth is , there is no easy way .
Good honest advice.
Omg this video is so Accurate!! Nowonder after a week giving up my abs workout, my pull up reps progress getting less from 12 failure to 9. I thought It’s my weight that effecting me but it’s my core !!
I can relate to that, really... felt the same thing. Thanks for the comment!
1:53 Im so proud that I could recall information I previously know and make this connection to exercise static exercises to improve the stabalizing function of the core before he said it, Im learning!
The best video i ever see, thanx men, thanx a lot.
I’ve built up to 5 but will definitely be doing more soon thank you brother🙏
Slow and steady. Eat clean food. Plenty of food.
Nice pfp 😭😂
Did you get em from 0 following this method?
You forgot to add resistance band Amazon link in description 🧐
Really really helpful ❤️❤️
Informative and actionable info, which was delivered very well. I gave it a "like".
100 Push-Ups
100 Sit-Ups
100 Squats
10KM Running
Every single day!
saitama sensei
@jekel thirteen that doesnt cause hair loss 😂
@@ambitiousaydinclips5278 you missed the joke. That's the routine that One Punch man does. It's an anime.
@jekel thirteen I agree, it's my favourite anime!
@@ambitiousaydinclips5278 it does there was documentary about
I have already started this practice and it really works if you are patient and consistent!
Thanks heaps Max for laying out this information with step by step which guides us perfectly! :) \m/
thank you for the progression exercises. I will start tomorrow.
Thank you for this information!
It’s amaZing how fast you can increase your reps with the pull up by using the proper techniques. Still a difficult challenge though for even the most elite 💪
I stated doing push-ups every day for a month or so and just tried chin ups and pull-ups and can do 10 each just fine, so now doing those every morning with the push-ups. Now all I have to do is quit smoking :/
@Levi yes, Saturday and Sunday are my rest days
Smoking gets you no gains
You can do it!
Pull ups and chin ups never been a problem for me. Now that one arm pull up is a different story
Those are some amazing tips 👏👏👏
this is a great progress plan!!
Alright so I’m leaving to marines boot camp June 21st, I have 5 pull ups right now and I’ll use this but I might add more pull ups daily, I will TRY to update this comment before I leave to boot camp to see how much I improved and if I do remember and come back to update the results I will also TRY to update it again after boot camp to see how much I have after earning the title. That being said see u guys in 2 and a half months HOPEFULLY.
60 sec beginner plank + left / right side
60 sec regular plank + Left right
Elevated plank 60sec
Few step forward plank + flexing abs
Dead-hangs & kneeling lat pull-downs
One of the best Videos that's covers everything his research is too strong 100 💯
very valuable info thanks!
I can’t believe this came out only two days ago. I’m usually a year late to videos.
Saaame😂
Same
heh, same, I'm 4 months late...
R/namemakessense
I just did my first ten five minutes ago. So proud.
good job dude
is this true? Please I want the truth
Azhar Khan AY HRX yes its true man.
@@Darkhound_ Oh ok thank you so much
Azhar Khan AY HRX But now you have to tell me the truth as well dude.
I just do regular lat pulldowns as a warm up before hitting pull ups and other back exercises later. I'd recommend that, it's a nice way to warm up your arms and upper back before hitting the super heavy stuff.
This is a great stepped approach, especially the core prep, so many people just try cold turkey to do the 10 pull ups. I m going to do it your way, always wanted to do 10 pull ups, and as usual u have to do a lot of work. If pays off.
I again started going to the gym after 7 months (due to covid) and BRO, ALL MY STRENGTHS ARE GONE! Just vanished. Going through the basics again! Lesson learned, never gonna miss pull-ups EVER AGAIN!
How many were you doing before?
You gonna quit on me soldier!?
@@angelone1839 10-8-7
@@kriptichris1503 body weight exercise is all u need
Don't worry you'll pick back up real quick. Muscle memory is amazing.
Currently at 8 pull-ups with my own strategy of "filling up my 10 reps with eccentric pull-ups" for 4 sets, twice a week. Aka 8 total sets per week, doing as many pull-ups as possible per set and then simply fill up to 10 reps with the rest being eccentric ones. Worked great and fast for me! It's fascinating to hear that I might already be in the range for adding weights tho🤔
Can you please explain clearly the steps and time taken to do 1st pull up
@@harish5466 I first tried it with band assistance, but that didn't work out too well for me since my form was terrible as well. Then I started doing negative pull-ups (aka jumping into position and slowly drop down. Take at least two seconds to slowly go down), 3 sets of 10. I keep doing this with added weight now, currently at 6 reps with added 14 kg. Then I simply do 4 more negative pull-ups with my weight vest on. I do that for two sets, followed by two more sets of pull-ups without my vest. I superset my pull-ups with push-ups (in my case either pseudo-planche or weighted diamond push-ups) to always work the opposing muscles as well. Then 3 - 5 min rest before the next set. Just keep doing negative pull-ups until you reach your first proper pull-up. Then fill up with negatives for a total of 10 reps. The more regular pull-ups you can do, the less negatives you have to do in any set. When I took the weight vest off for my third set two days ago, I did 12 reps for my third set because I was curious about how many pull-ups I can do without added weight, and let me tell you that I felt like I was flying up like gravity was turned off for the first few reps. Keep challenging yourself until you reach your goals!❤️ I believe in you, since I am living proof that anyone can do it! One year ago I was slightly obese, had no muscles at all, suffered from major depression - and I have severe ADHD (which makes it harder to follow any sort of routine and motivate yourself to do things you don't want to at the moment). The hardest part is believing in yourself. Once you reach that point, anything is possible❤️
@@davloe Damn, you motivated me to not give up
@@YRO. You're welcome❤️🔥
I had to take an involuntary break from working out for a couple of months and am now working myself back up to my previous levels😅 So I guess we're in the same boat now?😂❤️
@@davloe Haha, definitely not. I still can't do a single pull up, but I'll keep trying to reach your level!
Thnaks best video for pull ups ❤️❤️
your vids are so helpful
I went from 0 pullups to +16kg weighted pullups in about 10 months. I just used the assisted pullup machine until I could start doing them with my own bodyweight. There, that could have been a 15 second video that everyone could understand and do, no need to overcomplicate it
That's assuming every gym has that.
Although I'm glad you mentioned it because I've been doing assisted pull-ups too and I didn't know if that even helps with pull-ups.
Having an endomorph genetic setup, I mean I was overweight, I achieved one pull up from 0 in half a month, and 3 months later I achieved a muscle up, so the overweight isn't an excuse
Great work. The pull-up and chin up and everything bodyweight is such a great test to show how strong you are in relation to bodyweight. Great work on your goals!
@@sean.momentum Thank you!
Thanks for video ❤
Thank you Issac Newton!!
I’m watching this while pooping honestly . But I will definitely try see how that goes
I like how you said “Army” and showed a picture of Marines doing pull ups. I shall spit my chewed up crayons in your direction sir!
rah
😂
I notice that right away as well🤣
I've learned over the last 2 years that the movements that involve hands over the head leads to shoulder impingement which then leads to shoulder surgery. I became aware of this through my own shoulder impingement problems, and several trips to physical therapy. I like thleanX approach to shoulder impingement .
Thx for the information man
Who is "Summary guy"? I have heard jokes about him, but who is he?
Guys who do a summary of videos in comment section
Welcome to " Gravity Transformation - Fat loss Experts " You will know it in no time.
Legends
He is on leave, awarded with a trip to Hawaii from Gravity Transformation!!!!!!!!!!!!!!!!!!!!!!!!!!
The one that looks after us