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! - kzread.info/dash/bejne/aIWbtJiNms_LZ8o.html

@shortyken9

Жыл бұрын

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?

@marynoyes7835

Жыл бұрын

W

@hassansakr8275

Жыл бұрын

Let the sun of lslam shine in your heart

@hassansakr8275

Жыл бұрын

Certificate I testify that there is no god but God and that Muhammad is the messenger of god

@hassansakr8275

Жыл бұрын

@@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)

@shang_chi4651

3 жыл бұрын

Thanks , you seriously deserve more likes and respect for this comment

@user-iy4xx8kv1h

3 жыл бұрын

Thank you

@siralfee8252

3 жыл бұрын

Thank you

@ishaqhussain9199

3 жыл бұрын

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

@12ronnie86

3 жыл бұрын

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 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.

@RamseyMikati

3 жыл бұрын

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.

@FlamingTire27

3 жыл бұрын

Update for a fellow 14 year old? Did it work?

@rioksek8930

3 жыл бұрын

@@RamseyMikati can I ask what's ur weight I am 15 as well

@anthonyy4345

3 жыл бұрын

Nice I'm 14 too

@siddhantbhardwaj4654

3 жыл бұрын

Same man, i'm fourteen too

Guys it’s the last day of block 2 and I just did 5 pull-ups!!!

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.

@drbud7257

3 жыл бұрын

Good luck boss

@nicole2539

3 жыл бұрын

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!!

@AkshayDidIt

3 жыл бұрын

That's a good goal, bro. Let's get it.

@abhayabhaysharma2001

3 жыл бұрын

How much inverted rows you did the first day?

@ctursi3234

3 жыл бұрын

Abhay sharma 15

I no longer have Mondays Tuesdays and Wednesdays on my calendar... I just have testing days and non testing days.

@himanshukadu5492

3 жыл бұрын

What a legend lol

@marcelogarciamuro2768

3 жыл бұрын

ROFL, that's a good one man.

@MonkeyKong38

3 жыл бұрын

test days being the days you inject the test.

@smallcock269

3 жыл бұрын

I screenshotted

@prodipkumargogoi4546

3 жыл бұрын

L-O-L lol lol lolololol 😆😆 😆😆 😆😆 😆😆 😆😆 😆😆 😆😆 😆

Jeff's kids learned how to count by counting the muscles on Jeff's back

@disiisjaja6503

3 жыл бұрын

They can get to 2000

@cliftonmorgan875

3 жыл бұрын

😂

@Agencyagent34

3 жыл бұрын

He’s got muscles on his 💪

@abzgovname276

3 жыл бұрын

they aren’t done counting

@js5791

3 жыл бұрын

RAKHI DAS that would work as a joke but he doesn’t have kids

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!

@homerdadon6363

Жыл бұрын

just do grease the groove....smh

@oolala53

Жыл бұрын

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.

@nomnomyourmom

Жыл бұрын

@@homerdadon6363 just shut your mouth like a good dog

@mattbowden1981

Жыл бұрын

Love this.

@SarpSerter

10 ай бұрын

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.

When Jeff turned 18, his parents moved out.

@noahross3642

3 жыл бұрын

Haha

@Kevin-cy2dr

3 жыл бұрын

His parents affected his gains

@ultimateberserker3778

3 жыл бұрын

And his biceps moved in

@georgeandershvid3604

3 жыл бұрын

Because he lied about how much weight he could lift

@louiscipher2939

3 жыл бұрын

Why is there a fly on my phone?

Jeff cut his own umbilical cord when he was born, and drove his mom home from the hospital.

@OnLee_Quality

3 жыл бұрын

Shoto Todoroki Rhett&Link?

@louisbryant5781

3 жыл бұрын

@@OnLee_Quality yep stolen

@jonahmiller8397

3 жыл бұрын

I remeber that from a different video

@riceballthecat957

3 жыл бұрын

Jonah miller it’s from Rhett and Link rap battle

@Nsix4

3 жыл бұрын

I cut my own umbilical cord with my razor sharp teeth, then I drove home while mom rode on in the back seat.

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!

@_PieceOfSheet_

Жыл бұрын

Hey tree, and now dude? How are u and how many pull ups can you do now?

@Frizzl3r

Жыл бұрын

@@_PieceOfSheet_ the 2nd one killed him. rip

@_PieceOfSheet_

Жыл бұрын

@@Frizzl3r rip tree😪

@altamasparsanov9181

11 ай бұрын

​@@Frizzl3rhahaha

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!

@darkknight213

3 жыл бұрын

@Eamon Cohen I'm 5'10 and I weigh 80kgs

@tronimusxbit6520

3 жыл бұрын

@@darkknight213 I have a question. Were you able to do even a single pull up till the 4 the block?

"Even Jessie knows that" This broke me😂

@andyharshman

3 жыл бұрын

me too lmao

@Eduardedb

3 жыл бұрын

It wasn't that funny, don't be a toady

@carlosroberto366

3 жыл бұрын

@@Eduardedb anything becomes funny when the word "Jessie" is mentioned

@electrodeboy

3 жыл бұрын

Yes!! HAHAHAHAHHA

@kevin48269

3 жыл бұрын

when you realise jessie gets paid to hear and learn these exercises before we all do 👍

We need one for handstand pushups and pistol squats as well. These videos are very helpful

@metalmindztech1353

3 жыл бұрын

Yeah man .... we definitely need it

@kevin48269

3 жыл бұрын

i dont think jeff can do handstand considering his background. but yes, i'd love to see one

@shrinidhidharao4482

3 жыл бұрын

@@kevin48269 he has done handstand push-ups in many of his videos

@tahmidmashrafi2048

3 жыл бұрын

Hand stand and pistol squat😍😍😍😍

@SoloTheTraveller

3 жыл бұрын

@@shrinidhidharao4482 Jeff has been doing wall assisted HSPU. It's not the real HSPU, which requires a great deal of balancing skill.

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.

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!

The fact the he could open every video with: “mah name's Jeff...”

@momed9040

3 жыл бұрын

Millions of subscribers on the regular... 🤷🏽‍♂️

@saitama9641

3 жыл бұрын

He be sayin that to everyone as a habit

@raed-e.h

3 жыл бұрын

Would be so hot🔥LoL

@samuelyarbrough9581

3 жыл бұрын

And get 45k views in a one hour period

@dex5409

3 жыл бұрын

Like in 22 jump street?

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?

@xXTiggaBoBXx

3 жыл бұрын

No mama

@MrRemixV3

3 жыл бұрын

Haahaa I see it.

@mahsoomsediqi2240

3 жыл бұрын

Accurate 😆

@WeMove19

3 жыл бұрын

yeah, I see it too

@jamescanjuggle

3 жыл бұрын

Oh my god xD

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

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!

@genxer74

3 жыл бұрын

Way to go Linda!

@hassananwar7419

3 жыл бұрын

Gud it doesn't work for me but good to know it work for you

@RamseyMikati

3 жыл бұрын

Hassan Anwar How many could you do on the last day?

@hassananwar7419

3 жыл бұрын

@@RamseyMikati you can say 0.7 because I cant go fully above (chin above the bar)

@RamseyMikati

3 жыл бұрын

@@hassananwar7419 Oh, that's unfortunate, but it's great you tried, good luck in the future💪

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.

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.

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.

@mauriceyang937

3 жыл бұрын

Wow! Congratz man🔥

“Even Jesse knows that math” 😂😂😂

@hzhz8982

3 жыл бұрын

That cracks me up 😂

Subtitles - “What’s up guys chef cavalier” Deaf people - *Visible Confusion*

@biswanathghosh1343

3 жыл бұрын

🤣🤣🤣🤣🤣

@vigneshsivakumar221

3 жыл бұрын

Wtf 😂😂

@RahulDas-lv7ho

3 жыл бұрын

🤣🤣

@maharshiabhale6400

3 жыл бұрын

well lad you can call him that innit cause he is cookin them muscles right

@jackevans3609

3 жыл бұрын

*Gordon Ramsay shudders*

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 !

@emmanuelralphbengco5154

3 жыл бұрын

How is it going?

@nathan9901

3 жыл бұрын

Hows it

@upsidedownshield5408

3 жыл бұрын

Looser

@jeusen595

3 жыл бұрын

@@upsidedownshield5408 bruh youre disgusting

@0hold

3 жыл бұрын

@@upsidedownshield5408 You cant even spell loser correctly

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 😎🍾

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*

@YuSoMadBra

3 жыл бұрын

Something wrong there was undoubtedly

@peterparahuz7094

3 жыл бұрын

0:05 ?

@unknownseizure

3 жыл бұрын

@@peterparahuz7094 "for his *next* video"

@mugammadbenjamin2597

3 жыл бұрын

"calm"

@jobansand

3 жыл бұрын

I went back to the start just to check, I was so worried!!!

Everyone who sees this I hope you all have a brilliant day and achieve your goals

@liam.cameron

3 жыл бұрын

You too bro!

@ShamSham519

3 жыл бұрын

You too fam!!

@100GamerThe

3 жыл бұрын

You too you beast

@Eduardedb

3 жыл бұрын

Ok simp

@TheRPGentleman

3 жыл бұрын

Anyone who falls for this crap needs to spend less time exercising their muscles and more time exercising their brain.

Ready to give this a shot. Its really great how detailed you are. Great video

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!

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 * "

@surya5077

3 жыл бұрын

And this is not vacation how?

Jeff has the best information to give

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.

@genxer74

3 жыл бұрын

Nice job Craig! 46 yr old here trying to do pull ups again after 10 years of not being able to.

@craigbickley

3 жыл бұрын

@@genxer74 Good luck mate. Don't forget to post your success, which I am sure you will have.

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%

@avinashvarghese1027

3 жыл бұрын

@@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

@avinashvarghese1027

3 жыл бұрын

@@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 😌

@cristianabraham384

2 жыл бұрын

How's it going?

@avinashvarghese1027

2 жыл бұрын

@@cristianabraham384 took a long ass break from working out , planning to start it over my max is 5

@hakunamatata-w3873

2 жыл бұрын

@@avinashvarghese1027 are you slenderman man? 😳

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.

I've been waiting for this my whole life I feel!

Testing day 1: 15 inverted rows, 30sec hang Testing day 2: 18, 37sec

@rmdoomi04

2 ай бұрын

Lmao day 3?

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!

@1Sacfi

3 жыл бұрын

Updates!

@Julia-rm2vw

3 жыл бұрын

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.

@Julia-rm2vw

3 жыл бұрын

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...

@1Sacfi

3 жыл бұрын

You'll get it for sure! Thks for the updates

@Julia-rm2vw

3 жыл бұрын

@@1Sacfi Thank you so much for your support! Tomorrow is the day! I am so excited =D

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

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❤️

@knockknockitsvenom4034

3 жыл бұрын

Keep going!! All the best :))

@deiaraki

3 жыл бұрын

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!!

@bbpoItergeist

2 жыл бұрын

@@deiaraki can you do any? I can barely do 1 but ima start this test today

@muhammadabdulmateen8473

2 жыл бұрын

@@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.

@ivanorozco4274

2 жыл бұрын

hope you still at it, being lite is an advantage if you can get yourself to eat a little more to facilitate your gains

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.

the amount of free knowledge you've given me jeff. Bless you man.

"Monkey fuck it" 🤣🤣🤣... that's getting added to my dictionary of terminology.

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.

Please upload one video like this for those who can't do even 1 push-up properly man🙏

@zeluski

3 жыл бұрын

instead of a normal pushup try to do knee pushups

@Arabiangigachad

5 ай бұрын

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

thats jeff this gives a really clear picture of what gonna happen will update my progress

HOW TO GET A GIRLFRIEND IN 22 DAYS. BRUH I NEED THAT 😄

@samerchef619

3 жыл бұрын

follower by how your love life is ruining your gains

@cubexyz199

3 жыл бұрын

Me too

@rohann2833

3 жыл бұрын

Work on yourself. Chase success and they will chase you

@GGeloRob

3 жыл бұрын

@@rohann2833 sure fire way to find a bitch

@creeplife2802

3 жыл бұрын

Ask out 10 girls a day (in person)

Wtf I just started doing pull-ups today, Jeff is scary...

@ryanalexander6943

3 жыл бұрын

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.

@RamseyMikati

3 жыл бұрын

@@ryanalexander6943 It's your FBI agent

@dsfpiuhasdf

3 жыл бұрын

69th like haha funny number

@taneemmohammad8055

3 жыл бұрын

You should instead appreciate Jeff.

53yr old husky trying to make progress. Day 1 - 7 Inverted rows and 15sec hang. I have a lot of work to do.

Just finished this. Went from 0 to 3 pull-ups, great progress and gonna check out the double your pull ups video next!

Am I the only one totally tripped out by how is back looks like a damn spider web? 🕸

@Yoshitoshi7

3 жыл бұрын

And natty.... Joke

@RealAyzeNZ

3 жыл бұрын

Got muscles in places where there shouldn't be muscles

Jeff is what Mathew Mcconaughey would look like if he worked out like Christian bale

@Deadlyaztec27

3 жыл бұрын

Pause

@killermurderer2208

3 жыл бұрын

Or John Turturro

@wanilimbe

3 жыл бұрын

Kinda gay but ok

@parikshitrao4208

3 жыл бұрын

Dude read that again

@aplus1080

3 жыл бұрын

No. He'd look like this 😩

Thank you! I was able go from 0 to 2 pull ups in just 14 days following your program. It felt great! Thank you!

I absolutely love the banter on this channel

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

I can do 5 pullups comfortably. Gonna use this workout to increase my pullups to a comfortable 10.

@daniloselias

3 жыл бұрын

Try the other video Double Your Max Pullups in 22 Days!

@iamthechair6328

3 жыл бұрын

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

@theaak

3 жыл бұрын

This for 0 reps.. if you can do 5, then definitely do the other video

@keem005

3 жыл бұрын

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

@henriquemeiralins

3 жыл бұрын

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!

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!

@maazfarooqi5643

Жыл бұрын

How'd it go?

Thank you Jeff. After 24 days I was able to do 3 pull ups. I followed your program and it was very helpful.❤

Started with 0, today, after 22 days: 2 pullups and increased hanging by 22 sec. Worked perfectly for me!

22 days till New Year bois wish me luck

@sankalpvyas4092

3 жыл бұрын

Did you succeed brother? 😃

@dolanbright3733

3 жыл бұрын

@@sankalpvyas4092 im able to do 2 pull ups, yes i suceeded, but i even skipped workout for a few days around christmas

@stretchnuts4661

Ай бұрын

How's it going now?

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. 🙂🌸🇮🇳

Great plan! I was looking for a way to ease back into it and this is perfect for that. Thanks

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

@fiqfiq5061

3 жыл бұрын

What do u mean block?

But I can’t even look at a pull up bar anymore. What should I do Jeff? Jeff: Face pulls, eyeball overload👀

@youtubeacc5076

3 жыл бұрын

31r3 lame

@SeanIRA1989

3 жыл бұрын

the O. Zarad take it easy Borat

Disregard, found the other video for that. Did this and definitely gained pull up ability. Went from 0-6 in 22 days. Loved it!

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

I literally talk about what you leave out from your workouts and you hear me and respond the next day. You are amazing

This is a well Structured one Jeff!! Please do a similar kind of video for legs also!!!

Your exercises are really effective and I am seeing progress in my pullups. Tysm

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.

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.

@BennyH11

3 жыл бұрын

Keep us updated 👍

@arnavkarnati8606

3 жыл бұрын

How ya doin?

@markdouglas1601

3 жыл бұрын

Let us know how you're doin!

@stdshurt7972

3 жыл бұрын

I'll start tomarrow,hopefully I have a metal pole and two chairs though...

@EricMervinClement

3 жыл бұрын

@@stdshurt7972 Lolol

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 😀

@mikesrandomchannel

2 жыл бұрын

These tables of results are sooo useful - thank you!

Im the weakest person of all time in pullups. I will start this program Monday, Jan 2 2023 and report back 22 days later

@davelivengood1306

Жыл бұрын

My results: Went from 0 to 1.5-2.5..hard to say, because my form isnt perfect. First rep has some minor jump momemtum, 2nd rep not sure if I went far enough down. 3rd rep failed 1/2 way back up Overall, happy with my progress. Now i can build from here. Literally could barely dead hang when i started My details: 40 something, tall 6'2 skinny fat. Took creatine and glutamine as a supplement during the challenge. A few notes: Take care of your hands, dont let a callous tear. Could set u back Wear a mouthpiece during negatives. Very strenuous and you will be biting down hard Inverted row bar needs to be at waist high angle to the floor Thanks Jeff! Really appreciate ya, i imagined u standing next to me during the workouts

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.

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 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!

Thanks for the program.

Jeff this is awesome! I've always wanted to be able to do a pull up.

I’m 13 and I used to only do 5 pull-ups but now I can do 8. Thanks Jeff

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!

@user-ue6lv9in8s

3 жыл бұрын

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.

@bicepbrah8179

3 жыл бұрын

Edit the comment when you are finished and say how many you can do!

@CleymanYT

3 жыл бұрын

So how did it go? Starting it today myself

@RamseyMikati

3 жыл бұрын

@@CleymanYT How did yours go? You started 3+ weeks ago so I assume you finished it.

@genxer74

3 жыл бұрын

and the results are????

Thanks. And thanks also for the written 📝! Very helpful 👍

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

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.

@peter_parkour

3 жыл бұрын

This is inspiring! Thank you for sharing

@richardhalford68

3 жыл бұрын

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.

@richardhalford68

3 жыл бұрын

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.

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

Thanks Jeff, going to try it. Greetings from Romania!

I just got past block one and I can already do one pull up which was impossible for me before thanks so much, Jeff!

42 days and 12 pull ups !!!!! Keep at it y’all!!! 🙂

Today was day 22 and I went from 0 to 4 pull ups today. Thank you!

Thank you for this precise, systematic and realistic approach to my life long question!! Thx :)

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

This really worked! After months of struggling to do pull-ups, I just did a set of 5 clean reps. Thank you Jeff!

. 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 !!

@hassananwar7419

3 жыл бұрын

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

@SamuelElSamson

3 жыл бұрын

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

@anandvipr

3 жыл бұрын

@@SamuelElSamson i worked out at home. it didn't take more than 5-10 minutes a day

Thank you Coach Jeff❤️

Thank you, thank you for these tips.

"Jeff i'm in an urn on my family's mantelpiece" Jeff: "I got you covered"

@Vitorruy1

3 жыл бұрын

Ghost gains

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?

@mazyguy

3 жыл бұрын

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.

@looklook6089

3 жыл бұрын

And when I saw those knee crunching I was like throwing up any time

@kwstasknd385

3 жыл бұрын

True,I know about his knees.But I think he also has/had some sort of shoulder injury.

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

It really worked for me! 54 yoa, 6’, 195. Did the 22 day program without fail and went from 0 to 5 strict pull ups. I’m pumped to finally be able to do some! Will bask in my success for a week or so and then try the program to get my count up to 10 or so.