Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help! Pull-up Warm-up Tutorial: kzread.info/dash/bejne/qHV2xMFtiqXdgtI.html *Workout A summary* 4-5 X Easy-sets at 40%-50% max / 45" rest (minimum) *Workout B summary* 2X Easy sets / 45" rest, 2X sets Till Technical-failure / 4’-5’ rest *Training Frequency* 6 Workouts per Week *Deload week* Once every 4-6 weeks (depending on your stress levels, age, and sleep quality) EXAMPLE: Monday: Workout A Tuesday: Workout B Wednesday: Workout A Thursday: Workout B Friday: Workout A Saturday: Workout B Sunday: Rest

Got my 20 reps today. Took me about 2 months of training for it.

@BodyweightMuscle

9 ай бұрын

Awesome man, congrats! Did you use my training method? How old are you?

@rae6555

9 ай бұрын

I‘m 16 and I did 6 sets to failure every 3 days at the start of my pull day. I focused on getting 2-3 more pull ups in total every time i worked out. But I could already do 12 pull ups before I started training for reps. Though I think I could have gotten my 20 pull ups earlier if I did more easy sets instead of always training to failure.

@BodyweightMuscle

3 ай бұрын

💪🏼🤘🏼

I’ve been stuck around 10 pull ups for a while and it was pretty discouraging. Thanks for this video, I injured my wrist recently but once I’m back I’ll definitely give this a try!🙏🏾

@onceitisover

10 ай бұрын

I'm at 13. I try to do 3 sets of 10 now, with max like 3 min break in between (only first set can be done 10 in a row, after that I have to take like 1-5 seconds breaks to get to 10). It's a random, not sure if it will help, who knows haha, need to get at least 15 first until i can do 20, but at this point I'm not even trying my max anymore, but just doing sets

Hi thank you so much for this I find this extremely helpful! I liked so many things about this post, especially where you mention respect the process- some days will be great, some days not so great in the overall training, but keep up with patience and persistence! Thank you for giving great guidance on sequencing as well, much appreciated! 👍👍👍👍👍

@BodyweightMuscle

Жыл бұрын

hi Jonathan, happy to hear that, thank you for your feedback sir!

Finally, a great video about pull-ups and how to increase your performance!

@BodyweightMuscle

Жыл бұрын

thanks Akis bro! 💪🏻

Great bodyweight workout explained

I often watch your videos and use some of these steps on my workout channel too

@BodyweightMuscle

Жыл бұрын

💪💪

Thanks for sharing all this

@BodyweightMuscle

Жыл бұрын

You are so welcome!💪🏻

Great and helpful video, thx!

@BodyweightMuscle

Ай бұрын

Your welcome man

You are an inspiration. Thanks for the video. I am training to go beyond 20 pull ups. The last time I did 20 pull ups in a set was as a teen wheb I was 12kg lighter. I have reached sets of 18. I agree very much with your hybrid system

@BodyweightMuscle

Ай бұрын

Hey man, good luck, let me know how it goes 👊🏼

@miloice74

29 күн бұрын

@@BodyweightMuscle I just did 4 clean pull ups with my 9year old son hung on me over the weekend. :) I will continue with my training and tracking the sets.

@BodyweightMuscle

29 күн бұрын

Nice, weighted pull-ups, the best kind of them :)) How cool does your son thinks you are when you pull out something like that?!

i still couldnt do even 1 pull ups! i achieve 1 like month ago but suddenly i couldnt it anymore i put on my training but i never give up!! thanks dude

@BodyweightMuscle

Жыл бұрын

Keep it up man, consistency trumps all!

@PsychedelicMakai

Жыл бұрын

@@BodyweightMuscle i return to this video, i achieve 3 reps today!! i really thank you!

@ilikechickennuggetssebee7238

Жыл бұрын

@@PsychedelicMakai how many can you do now?

Took me almost 4 years,. but I'm here now. Starting from unfit smoker. 39yo now. Max is 22 so far.

@BodyweightMuscle

5 ай бұрын

22 is amazing! Great job my friend, and welcome to the channel if you're new!

Great video. Is it OK to do other exercises (push-ups or squats, for example) during the rest periods between failure sets?

@BodyweightMuscle

Жыл бұрын

Hi Luis, yes indeed, I actually recommend this in part 2 and I share different ways on how to apply this. I'll be releasing part 2 this Saturday so stay posted 💪🏻

Hi Anthony, great stuff as always. Would you modify this at all for us old dudes over 40?

@BodyweightMuscle

Жыл бұрын

Hi Chad! I followed the plan as it is and had great results. I just recommend staying on the low end of volume from what is recommended in the video.

You are the best 💥💥👍👍💥💥

@BodyweightMuscle

Жыл бұрын

You're awesome as well my friend :)

Thanks dude!

@BodyweightMuscle

Ай бұрын

Your welcome sir

@calle6075

Ай бұрын

@@BodyweightMuscle Didnt mean anything disrespectul with ”dude”, so sorry, Sir 😀. … I have never subscribed to a channel after just watching 1 video, except now, because you obviously know your stuff and present it well and seem like a good guy overall 👍🏼💪🏼. So I’m subscribing now and start this pullup program now on monday. Thanx for your knowledge and keep up the good work! 👍🏼💪🏼

@BodyweightMuscle

Ай бұрын

Hey man, I didn't think you meant anything like that. Don't worry, I'm not the new age "woke" kind of person that takes everything personally 😄 Welcome to the channel and good luck with the program, let me know how it goes! 💪🏼💪🏼

@calle6075

Ай бұрын

@@BodyweightMuscle Yeah buddy 👍🏼

One of my biggest regrets is that I never stopped at that pull-up bar along the lake but rather drove by it multiple times. I intend to rectify that situation! I find that I can only do 2-3 fewer reps on rings versus bar, but I don't use the bar much any more due to elbow sensitivity. Do you know why my max would be lower with rings? Energy leaks? Anyway, great video and great advice.

@BodyweightMuscle

Жыл бұрын

Hi Stephen! Some people say that the instability that the rings create have you exerting more energy per rep. Yet personally I don't believe this makes such a difference and it really has to do with what is your body most accustomed to. For example I've had trainees of mine that learned to do pull-ups on gymnastic rings under my coaching and when they tried to do pull-ups on a pull-up bar they actually found it harder! So I really think it's an issue of what you've done most in your life and therefore if you've done a lot more reps on the pull-up bar it makes sense that rings will be harder and vice versa!

It really works, this kind of approach. Started out at barely 4 reps only six weeks ago, now I'm at 7 reps. And that's with three weeks of viral infection!

@BodyweightMuscle

5 ай бұрын

Hey John, very happy to hear that!

@knightlycan1377

3 ай бұрын

How many can u do now ,and dont test ur max in middle of program it will hinder ur gains bro anyway congratulations, i am week 4th of this training excited for test day😊

The pyramid method worked great for me. This method, you do pull ups every day. You keep one in the tank at the peak of the pyramid. So, a pyramid would look like: 3, 5, 7, 9, 11, 9, 7, 5, 3. The notion is that your body gets used to doing pull ups every day. I forgot what that's called when your muscles get used to a daily routine.

Hi Anthony, great video once again! This is just what a needed to my “train every day push/ pull program”. Can i apply the same with dips on the same day? So one easy day with pull ups and dips followed by a technical failure day with pull ups and dips and so on?

@BodyweightMuscle

Жыл бұрын

Hi Serge, great questionn I actually cover this in detail in part 2 (I even give an example with dips) but the short answer is that yes indeed you can! Also, since dips will be your focus, start with them first and couple your pull-ups afterwards

@sergedupon7903

Жыл бұрын

Thank you for your quick answer Anthony! I will apply this in my training. Looking forward to part 2!

@BodyweightMuscle

Жыл бұрын

You're very welcome, keep on training 💪🏻

Thanks

@BodyweightMuscle

9 ай бұрын

Your very welcome my friend!

At 5:02 is it supposed to be the rest (4-5 min) between the failure sets? I undestand it as that you always have about 45sec between the easy sets, and the days when you have both easy and failures, you rest 45sec as usual between the easy, but after the last easy, before and between the failure sets you rest 4-5min.

Thanks a lot! On days when I do easy + failure sets, did you mean 4-5 minutes rest between easy sets also? Or did you mean 45 seconds (at least) between easy sets and 4-5 minutes between failure sets?

@BodyweightMuscle

Жыл бұрын

Hi Rajat, the second one! 💪🏻

Great video Anthony! Really looking forward to starting this routine. I have a question. As someone that wants to improve pull ups for climbing, what is the bare minimum push routine to support this? Not interested in aesthetics, just want to be really strong at pull ups but not have imbalances that could cause injury. Thanks 💪

@BodyweightMuscle

Жыл бұрын

Hi James, excellent question! I actually cover this in detail in part 2. But to give a quick answer in case you want to get started sooner than next week, let me ask you first: What kind of push exercise can you do? I'm assuming you can do push-ups, what about dips?

@jamesmorwood619

Жыл бұрын

@@BodyweightMuscle push ups and dips. I have rings but most days will use bars in the park during a run

@BodyweightMuscle

Жыл бұрын

@@jamesmorwood619 Gotcha, here's then how I'd combine those with this routine: www.dropbox.com/s/ebq3pjp95swwllk/DIPS%20%26%20PUSH-UPS%20PULL%20UPS.png?dl=0

@BodyweightMuscle

Жыл бұрын

@@jamesmorwood619 P.S. In terms of intensity, only go harder on push exercise during your easy pull-up days (I explain this in detail in part 2)

@jamesmorwood619

Жыл бұрын

@@BodyweightMuscle awesome, thanks Anthony, looking forward to part2!

So on b days i have to do first two easy and then two or thre untill failure and thats all?

Hello Anthony! How do you combine this with a 6 days a week training, wanting to work also chest (push ups), biceps (chin ups), legs, squats, triceps (dips) etc...

@BodyweightMuscle

Жыл бұрын

Hi Jimmy that's a good question, I'll be answering it in excruciating detail in part 2 😄💪🏻

Hi Anthony, How should I add this routine to my daily workout? I am currently following the advanced phase of your book "How to Build Strong & Lean".

@BodyweightMuscle

Жыл бұрын

Hi Nando, I actually cover this in detail in Part 2. But, in a nutshell, replace all your pull exercises with Pull-ups (if you pull-ups are the exercise you want to improve) and take it easier (intensity-wise) on the rest of the exercises, especial on Workout B of the plan suggested in the video.

@nandogc

Жыл бұрын

@@BodyweightMuscle Thanks so much, Anthony! 💪

I've been stuck on 12 pull-ups for months, so frustrating. Especially since my dips keep going up and up like it's nothing.

@BodyweightMuscle

Жыл бұрын

Don't worry, that happens, progress isn't always linear! I do recommend going through this plan, though, it works really well! 💪🏻

@timadams9447

11 ай бұрын

Have you considered adding a little hanging weight to make those 12 harder? Might help you break through at normal hanging weight

@user-iy8tp7vw3x

6 ай бұрын

I have this same problem. I know the reason.

First do one pull up then do another 19. 🎉

@BodyweightMuscle

4 ай бұрын

Yep, we all start from one!

@constantinkulikov4907

4 ай бұрын

@@BodyweightMuscle legend, imma subscribe now

@BodyweightMuscle

4 ай бұрын

Welcome my friend 💪🏼

Aren’t you at risk of getting tendinitis if you would do pull up’s 6 days a week, even with the easy days?

@southwestcalgary

Жыл бұрын

You are at risk of being weak

@BodyweightMuscle

Жыл бұрын

Hi SA, it depends. If your joints are healthy, you follow the custom warm ups and guidelines, doing this once or twice a year shouldn't be an issue. If you have a history of tendonitis caused by pull-ups and overall sensitive joints you might be better off to avoid intense training routines like this one.

@BodyweightMuscle

Жыл бұрын

Hi Dennis, this hasn't been my experience when following all the guidelines that I've shared in this video and the rest of the advice I'll be giving in part 2

@southwestcalgary

Жыл бұрын

@@BodyweightMuscle no no , i meant you are at risk of being weak if you dont do pullups , it was a cheeky answer to his non sense

@liquidh5226

Жыл бұрын

​@southwestcalgary It's not nonsense. I used to do so many pull ups until my elbows started to creak. Took a year to recover. Work out with some sense. I would say 3x a week would suffice to improve (but do to failure).

I'm stuck at the damn 12 reps

@BodyweightMuscle

3 ай бұрын

Give it a try!

good routine. how old are you? i'm 50 so i suppose i won't be doing this every day thing.

@BodyweightMuscle

9 ай бұрын

I'm 38! I'm always happy to give more custom tips if you msg me on Instagram! @bodyweightmuscle

pull ups 6 days a week? Is that safe?

@BodyweightMuscle

5 ай бұрын

Sure, why not

@BadgerWolf-19

5 ай бұрын

@@BodyweightMuscle standard fitness says 2-3x but I'll give it a go.

A

@BodyweightMuscle

8 ай бұрын

B

Anyone tried this progream??can u share ur progress

@BodyweightMuscle

3 ай бұрын

Just go for it my man, don't overthink things until your life passes you by. If your instinct tells you to go for it, go for it. It's exercise, what's the worse thing that can happen? Keep on training and let me know how it goes 💪🏼

@knightlycan1377

3 ай бұрын

@@BodyweightMuscle thank you you are really inspiring🤘the thing is i have been stuck at 7 pull up for an year but i will give this a try and let u know how it goes

@knightlycan1377

3 ай бұрын

@@BodyweightMuscle BTW ur really strong 20 perfect lower chest to bar pull up takes insane strength most people do only chin above bar

@BodyweightMuscle

3 ай бұрын

Your very welcome my friend. Stick to it and you'll get there! Yeah chest to bar Pull-Ups are a completely different story. But I would say start with chin over bar and once you get the reps you're happy with then start aiming for chest to bar

@BodyweightMuscle

3 ай бұрын

Also, how old are you?

Thought you became a monk?

@BodyweightMuscle

Жыл бұрын

Haha, how so?

@Dakradom

Жыл бұрын

@@BodyweightMuscle you made a video stating that's what you were going to do, didn't you?

@BodyweightMuscle

Жыл бұрын

I did a few retreats and was thinking about it for a while but that was a lot of years ago

@Dakradom

Жыл бұрын

@@BodyweightMuscle why'd you back out? No working out and no chicks? Lol

@BodyweightMuscle

Жыл бұрын

Haha, I realized that finding balance in society is a bigger and deeper spiritual challenge :)

bro you are cheating! 😁❤

@nohandle740

7 ай бұрын

also..thanks for the amazing insight!

@BodyweightMuscle

7 ай бұрын

😲😲

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