How I Increased my Pull Ups to 30+ in a row — Transcript

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1. 0:00Okay, picture this. Your first pull-up
2. 0:02looks pretty good. Second one, still all
3. 0:03right. And then somewhere along the next
4. 0:05couple of reps, the fuel tank just
5. 0:07completely disappears. [music]
6. 0:08Your chin starts reaching, your knees
7. 0:09start dancing, it's getting a bit
8. 0:11slower, you're pulling out every trick
9. 0:13in the book looking like you're getting
10. 0:14exercised. Although I I respect the the
11. 0:16warrior in you trying to go for that
12. 0:18last single rep, it's not what we're
13. 0:19trying to build here. We're trying to
14. 0:20increase the reps, but also make your
15. 0:2310th rep look the exact same as your
16. 0:25first one, effortless and automatic.
17. 0:26It's like this barrier to entry of
18. 0:28calisthenics just falls apart all of a
19. 0:31sudden and so many possibilities open
20. 0:33up. You finally have a strong foundation
21. 0:35to build cool [ __ ] on top of, basically.
22. 0:37In this video, I'll be talking about the
23. 0:38two main reasons people get stuck with
24. 0:40their pull-ups. The second one might
25. 0:41surprise you. And actionable advice on
26. 0:43how to solve them. And at the end, I'll
27. 0:45give you guys a program so you don't
28. 0:46need to overthink [ __ ] anymore. You can
29. 0:47just do it. And it's free. So, how do we
30. 0:49get there though? Follow me.
31. 0:52Now, usually when people get stuck with
32. 0:53their pull-ups, there's two big main
33. 0:55reasons. Number one, not getting enough
34. 0:57clean specific volume of the thing that
35. 1:00you're actually trying to improve, which
36. 1:01is the pulling pattern. Point that [ __ ]
37. 1:02upwards.
38. 1:05The rule is if you want to get better at
39. 1:07pull-ups, you need to practice pull-ups.
40. 1:10Shocking, I know. Subscribe for more
41. 1:12tips. The problem with that is that if
42. 1:13your max is still pretty low, then it's
43. 1:14hard to get enough useful practice. Now,
44. 1:17one way to solve this is not doing your
45. 1:19max amount of pull-ups on every set. I
46. 1:21know that sounds a bit twisted. Usually,
47. 1:22the harder you work for something, the
48. 1:23more you get out of it. But, what we're
49. 1:25looking for is total quality volume.
50. 1:28Remember that. Cuz let's say your max is
51. 1:30five. Uh your first set, you do five,
52. 1:32but the last one, I mean, it was your
53. 1:33max, so you it was already a bit edgy.
54. 1:35Then, your second set, you drop down to
55. 1:38only three pull-ups. And your third set
56. 1:40is only one, two, maybe you just even
57. 1:41hang there. That leaves you with not a
58. 1:43lot of total quality volume. And it
59. 1:45leaves you completely gassed out. I'm
60. 1:47not saying max sets are evil, but keep
61. 1:48them for the last set or when you're
62. 1:50just trying to test yourself. But, the
63. 1:51better approach, generally, is to do
64. 1:54more sets of a bit less, where you stop
65. 1:57before the next rep becomes ugly. So,
66. 2:00again, your max is five, but instead of
67. 2:02going max on every set, you do more sets
68. 2:06of let's say three pull-ups. Quality
69. 2:08pull-ups. The ones that you're actually
70. 2:10wanted to look like. And then you rest a
71. 2:12good two or three minutes between each
72. 2:14set, and your total counter will be a
73. 2:15lot more, and they will all be quality
74. 2:18reps than it would have been for your
75. 2:19max sets instead. Total quality volume,
76. 2:21that's what we care about. But, then
77. 2:23there's another problem, of course. If
78. 2:25you were to just stop after that, the
79. 2:26workout would be pretty short, and
80. 2:27there's still definitely more potential
81. 2:29that we can get out of it. How do we get
82. 2:30that out? By not stopping the workout,
83. 2:32we're dropping the difficulty, but not
84. 2:34the standards. What I mean with that is
85. 2:36we do easier variations that have the
86. 2:38exact same pulling pattern, or that
87. 2:40mimic it as closely as possible. That's
88. 2:42kind of the hierarchy that we want to
89. 2:43follow. So, the quality stays up, the
90. 2:45difficulty goes down. First, you start
91. 2:47with your most specific work. For most
92. 2:49of you, that means full pull-ups. If
93. 2:50your max is low, you do small sets. You
94. 2:52also take a lot of rest in between, and
95. 2:53in return, you can do more sets. More
96. 2:55total quality volume, remember. And if
97. 2:57you don't have enough clean pull-ups
98. 2:58yet, or you're just on the edge of
99. 2:59getting them, this exercise slot can
100. 3:00also be replaced with negatives. Now,
101. 3:02negatives are the
102. 3:04goat in just calisthenics in general.
103. 3:06Remember that term. Anyone who has
104. 3:08achieved anything in skills knows how
105. 3:10important negatives are. Do not sleep on
106. 3:12these. Climb your way up to the top, I
107. 3:13don't give a [ __ ] how. Hold it for just
108. 3:15a second, and then lower yourself down
109. 3:17with control. But, like I said, the
110. 3:19workout does not stop there. Once the
111. 3:20heart specific work gets tired out, we
112. 3:22move on to the volume work. Jackknives.
113. 3:25The most useful and accessible volume
114. 3:27builder, because it has this built-in
115. 3:29difficulty dial, your legs. You can
116. 3:32control how much assistance that you use
117. 3:33while still practicing the same pulling
118. 3:35pattern. How awesome is that? Bands work
119. 3:37here, too, as well.
120. 3:39Bands.
121. 3:41Bands, they work here, as well. Even
122. 3:43more specific, actually, but I know that
123. 3:45not everyone has that. They're not
124. 3:46mandatory, but very useful. Exact
125. 3:48pattern, just with less of your body
126. 3:50weight. Then after that, we make the
127. 3:51workout complete with Australian
128. 3:53pull-ups. Nice thing about these, you
129. 3:54can again adjust the difficulty as you
130. 3:56want. The more horizontal you go, the
131. 3:58harder the pulling gets. And then,
132. 3:59depending on what limits you, you can
133. 4:01finish off with dead hangs or active
134. 4:02hangs, uh especially if grip is
135. 4:04something that fails you. And for me,
136. 4:06grip has always been a little extra
137. 4:07annoying because uh I suffer from
138. 4:09hyperhidrosis, which basically means my
139. 4:11hands produce enough water to supply a
140. 4:14whole village. So, if grip is a limiter
141. 4:15for you as well, don't ignore hangs, and
142. 4:17also use chalk. That definitely helps as
143. 4:19well. So, the whole workout is not just
144. 4:20a random order. It's a drop-down system.
145. 4:22You start with the hardest clean
146. 4:23variations, and as you get cooked, you
147. 4:25drop down to easier variations, but that
148. 4:27still mimic the same pulling pattern.
149. 4:29That's how you improve. That's the point
150. 4:30that people are usually missing. They
151. 4:31think that just a couple of sets at the
152. 4:33beginning of the workout doing pull-ups
153. 4:35is enough to improve them, but this
154. 4:36method, making your entire workout
155. 4:38around pull-ups, is way more efficient.
156. 4:40Now, at the start of the video, I
157. 4:42mentioned two big reasons as to why you
158. 4:44get stuck at pull-ups, and I only
159. 4:46mentioned one. You probably forgot about
160. 4:47that. Me, too. So, the first one was not
161. 4:50enough clean volume. Second one is
162. 4:52consistency. Now, this one's a little
163. 4:54annoying because I cannot really help
164. 4:56with that part. I can't crawl through
165. 4:57the screen and drag you to the [ __ ]
166. 4:58bar. However, what I can do is take away
167. 5:01as much of the thinking around it as
168. 5:02possible. So, I made a full routine that
169. 5:04will hopefully take your schedule from
170. 5:06looking like this
171. 5:07to this. The whole thing is laid out in
172. 5:09the Discord, the workouts and how to
173. 5:11keep progressing them without having to
174. 5:13guess every time. I did the boring
175. 5:15workout crafting part for you.
176. 5:17Now, all you need to do is just show up
177. 5:19when you're supposed to.