That's great! If you are persistent, any good training regime will boost your pull-ups from 10 to 20 really fast. It's going from 20 to 30 and then from 30 to 40+ what takes a LOT longer.
@@hooh1644 I am on 25 now, and I can also do muscle up. To have many pull ups gives you a lot of general strength, also to achieve front lever without specific training
ClarinettoXX going from 18 to 25 in 6 months is good actually. Wish you to be able to reach 30 soon! Front lever is an awesome element, master it if you can! I’m still working on mine. Had 3 sec (not very clean) at one point but then had to stop due injury. Now working to get back.
I'm gonna edit this every week from now on. Before I first started doing this workout, my max was 13 pull ups. 1st Friday: 14 pull ups 2nd Friday: 15 pull ups 3rd Friday: 17 pull ups 4th Friday: 17 pull ups (recently realized that my form was not as good as I thought, especially towards the last few reps, and also I was using a relatively narrow grip, shoulder-width like, so now I'm doing them a bit wider but it seems more difficult for me. I think those are the reasons for my staggering in numbers). But hey, may as well be just one of those days that one feels a bit weaker than usual. Who knows? We'll find out next Friday. Edit: now that I'm midst workout I just wanted to say I'm feeling weak as hell lol feeling dizzy and all. ***SUNDAY 10th/May/2020 : I DID MY FIRST MUSCLE UP EVER, THANKS FOR THE TRAINING PROGRAM. REALLY INSPIRING. 5th Friday: 17 pull ups :( There's good news and bad news. Let's start with the bad ones: I'm still stuck at 17 pull ups, and I missed the Wednesday's workout because of mayor reasons. Good news is I think I've improved my technique, since my grip is wider and when I pull up my chest almost touches the bar and my elbows are going almost behind my upper body, instead of staying in front of my body. Also, I can already do 2 muscle ups in a row. At this point I don't know if I can keep improving my max pull ups, and I don't know why that is happening. I'm just gonna keep going and trying my best. 6th Friday: 18 pull ups!! Finally seeing some progress again. 7th Friday: 18 pull ups
@@goodyeoman4534 I currently don't have a weight belt in my home. I'm using a fabric normal belt wrapped around 2 ankle weights and a gallon of water (which I fill in with 1 liter of water each week to increase 1kg per week). Use your imagination! Good luck!
I think the main purpose of the video is the DUP (Daily Undulating Periodization) scheme that’s he has going on. A heavy day (weighted pull ups) that focuses on maximal strength An explosive day. Low amount of reps in each set, high rest & high quality reps. A light day (BW Pull Ups) that focuses on volume. Overall volume can be built up each week for about 4-5 weeks and then I would do a de-load week and retest your max.
You don't need 10-15 sets to get good results. Try doing just 1 or 2, but this time add more weight and push to complete failure. This way you stress your CNS way more and promote faster metabolic reaction and strength & muscle gain. Will need to have more rest days though. I suggest at least 3-4 day rest between such workouts to avoid over-training. Also, make sure you warm-up and stretch really well before and after to prevent injuries. Cheers!
@Jake McCoy is right but I am going to add this why wouldn't it be sustainable? I do 10-20 sets to failure twice a week. For example, Monday I do 10 sets of bodyweight to failure then on Friday I do 20 sets with 15lbs to failure.
I train for hypertrophy with weights and 15 sets sounds like way too much, if you watch people like Mike Israetel he recommends at most 8 sets per excercise, I don't know how you can do 15,imagine doing 15 sets of squats, at that point I have to wonder if you are not using enough weight just so you are able to do that much volume.
Definitely great routine and really well explained. Definitely the key is to have variety in training and use drop sets as well as regular bodyweight routines in order to increase number of pull ups.
I started this method of training five weeks ago, went from 11 to 17 pull-ups and i still feel i can do more, would definitively recommend this method for anyone wondering
I'm going to try this out, I am using this program in-balance with jiujitsu, running, water polo, and other excersises like situps, pushups, and handstands! I am doing all this as a 16 year old college student, so that I can get into the SEAL program in 4 years.
Btw guys these tips actually work I changed my training style a long time ago and the progress was disgustingly goodly max went from 7 to 20 in two months...it was incredible...I dont do pull ups anymore but I'm sure I would have continued to progress well
Gotta say this plan is pretty much just perfect. It combines Rest, All areas to specialize in the pullup, Not too demanding, and building consistence Way to go man 👍
I might try this one. Greasing the groove method isn't so practical when you work twelve-hour shifts, but three weekly workouts can easily be fitted in. I can do about ten, currently. Thanks for the video. Regards, from England.
Great video, but me for example, I can do a maximum of 10 pull ups but after 2 or maybe 3 sets of 8 It just gets impossible for me to do more sets of 8, even with 3 minutes of rest
today 22 april 2021, i reached one of a lot of goals that i got, i was able to do today 30 pull ups, definetly this routine is just perfect man, thanks a lot for help me with this, now i'll go for more
Alright guys here’s my progress over the last few weeks. Every 2 weeks I “test out” to see my max. I’m in the Marines so we do some workouts together but mainly I’ve been able to stick to this program. Sometimes in between sets on pull up days I’ll throw in core workouts too. My routine has been pull ups-running-pull ups-running-pull-ups - running. Sometimes I do core on my run days as well. Anyways: progress Every 2 weeks: 13 pull ups/17/21/23 My last 2 pull ups to get 23 wasn’t great form but my arms were fully extended. I’m 6’ 1 and weigh about 176 pounds. Previously my max I’ve ever gotten was 21 pull ups but that was damn near 1 year ago. Hadn’t done pull ups for about 2 months prior to this and did them irregularly before that. Idk how he does but on my 80% max days I simply haven’t been able to maintain 80% max for the full sets. So for example my last one looked something like: 13 for 1 set 10 for 1 set 8 for 1 set 7 for 2 sets 6 for 3 sets 5 for 1 set 4 for 2 sets For my weighted sets it looked like 7/7 for 1 set 6/6 for 6 sets 6/3 for 3 sets (3 being non weighted) Overall last week I didn’t get good sleep and we did more workouts as a squad/platoon so that through my stuff off a little bit, but still saw improvement. If I had gotten more time to recover I think I would have done 23 without as much form loss. Going to keep doing this before I start training for other stuff and going back to focusing on swimming, running, and overall strength training.
Forgot to add, I don’t add one rep and 1kg each week on my weighted ones. I kind of just feel it out. I started barely being able to do 5/5 weighted for more than like 2 sets. I’ve kept the weight at 15#s this whole time.
Honestly not very long, but I’ve been in decent shape my whole life. You could go from 3 sets of 5 to being able to do 10-15 straight in a couple months though for sure. You just can’t slack at all. As soon as you stop being consistent with pull ups, you lose ground fast. I used to do 50 a day no matter what, unless I was really sore then I’d take a day off.
bro i came back, just to say thanks for this routine, i'm already doing 28 pull ups almost 30, but beyond that, i want to say thanks because you are a person who wants to help other people, who share his knowledge and experience, and the truth is that it's something that not just me, because i'm sure that everyone value a lot, so thanks for still sharing what u know, and help people who is in this amazing and beautiful world of calisthenic and streetlifting
@@quentindevreese1084 bro i was able to do like 20 or something like that, but no clean at all, but trust me this method is really helpfull and you can try supersets too, it's super hard but really effective
I start 26 June 2020 from 3 pull ups and now 24 july I can do 10 sets of 14 pull ups in 35 minutes In my life this is first time when I am doing exercise
I think it goes without stating, but this routine is very hard. I am doing it with my normal weekly workout routine and i think it would be easier just by itself. My pull ups feel drastically better even after just one week of doing this. Will update after a few more weeks.
I do this weighted pull ups/bodyweight pull ups Drop Sets for a While. This Routine is awesome. Your videos are awesome aswell! Very good Content👌🏼 thanks for sharing your knowledge. Respect from germany
Dan Don i use my 24kg kettlebell and im doing 6-8 reps and then 6-8 bodybodyweight pull ups superset! Like the first set in this video. 10-15 Sets. Im getting stronger and my endurance is much better.
Dan Don i have a bigger back from weighted pull ups but im not only doing this routine. Im doing this Routine and pull ups with more additional weights (32kg, 40kg) aswell. You have to try different Training methods. If you are a beginner start with small weights and build up your strength.
Thank you!! Just saw a video about maxing the pull ups but the guy said that the form is not that important during the process of increasing the repetition. I didn´t like that method. I'd rather practice with good form the way I saw here. I'´ll try it starting tomorrow!!
The best tip that no one talks much that actually increase your pull ups is to change your grip, first and foremost. NEVER USE YOUR THUMBS!!! Using your thumbs by trying to crush the bar with your grip wont activate your back, the major muscle that you should be utilizing. They activate your forearms and shoulder which will tire out faster than your back muscle. Put your thumbs over the bar or just don’t touch the bar with your thumbs and now, you eliminated 50% of the burden from you forearms with trying to crush grip the bar and gets to activate your back through the muscular pathways of your hook grip. Edit: You’ll feel the muscles that connects the lats and are in-charge of the v-shape looks(just under your armpits by doing this), working extra hard. I been doing pull ups for 3 years using my thumb under the bar, and always feel the soreness in my forearms and shoulder most of my last reps ending was because my arms started failing me. During this quarantine, I changed my grip while experimenting and it was the first time I felt super sore in my back and the v shape muscles. Now even at my last rep, my arms are not tired and it’s my back now so I can do around 5+ more by switching my grip till my arms have out when doing fitness test. My back tires at 28+(>5+ more switch grip) pulls ups while my arms tires at starting at 15+ and switching grip would only get me to 23-25 because my arm would be busy trying not to lose grip of the bar. In short, tire your back first before your arms!
Excellent video Bine! 1) Monday HIGH INTENSITY & HIGH VOLUME due to dropset and extra weight (increased mechanical tension) for 10-15 sets. 2) Wednesday: MEDIUM INTENSITY & MEDIUM VOLUME and focus on muscle hypertrophy (explosiveness to activate your fast twitch muscle fibers and pronounced eccentric for more muscle damage), perfect technique and weak links (scapula pull-ups) for 5-8 sets. 3) Friday: MEDIUM INTENSITY & HIGH VOLUME based on the specificity principle -you practice the exercise you intend to get better at, in this case pull-ups. I can honestly see the potential in following this very well thought-out protocol to increase your pull-up numbers. I wouldn't change anything if you also train other body parts at a MEDIUM INTENSITY & MEDIUM VOLUME during this highly specific routine. But if for some reason, this program is all you are doing in a week I would personally swap Monday for Friday, if only because day 1 is more taxing on the CNS (Central Nervous System) and you have the whole weekend to recover ;) What do you think? Keep it up, man!
Do you use supplements (protein powder, creatin,...) and can you make a video about your approach to nutrition plzz? Awesome video btw i actually havent seen this weel structured pull ups plan on youtube ever👍🏻
Thanks a lot bro! Yes I use only whey protein, maybe I will do some nutrition video but trust me I don't have any special diet plan, I eat everything especially icecream :D
Yup, me too. I'm 61 and the most I have ever been able to do is 23. 6 feet about 175 lbs. Right now I can do about 16, so want to get back to 20. I would rather get out of lockdown though.
hi Bine Beast! Love the video! I had a question about the body weight pull up exercise. I can do 20 pull ups in a row, so my 80% is 16 and you say to do 10-15 sets of 80%. When I attempted this last week I could only do about 12 pull ups (60%) when I got to my 3rd-4th set, then lower and lower. Should I crank out the rest of the set using some assistance like a chair or band if I don't hit the 80%? Or should I rest in the middle of my set and just finish them properly (which would take a lot longer)?
What I've been doing is pyramids and weighted pullups(5x5) once a week. Been a month of pullups training started at 10,8,6,4,21-5. Now I'm doing 14,12,10,8,6,4,2,1-12 and than max set of atleast 14 and weighted pullups I'm on 27 pounds 4 sets of 5 and 5th set I did 8 this week and than I do a fast set of body weight pullups to burn out and this week I hit 24 but I could've got 30 or more but my body was swinging the first 8 reps.
Great bine bro...it is really awesome video for increasing reps ...thank you so much...next time ...I'll comment here after doing this routine for 4-6 weeks..✌️👍🤘☺️
Thanks FOR YOUR VIDEO, I WILL TRY YOUR METHOD. My concern i have bench press and iron cross train ing in-conjunction with these exercise, would that be overtrained??
I tried all this exercise but never combined or with so much sets.It look genial.I am stuck at 12 pull ups for 10 months😢.I'll try this and when achieve 20+ pull ups I will leave a comment here(probably after 4 months from now).Good luck for everyone who try this!💪
Thank you for the video Bine! I have heard a lot of different approaches on increasing your max pullups reps (and tried some of them myself), that it is confusing at the end. Your method is something i never have come across before and it seems logical and very well explained. I will definitely give this a go! But,i have some questions first. 1. During all this period,training to increase my pullups,should i completely avoid any other pulling exercises (rows,FL work,etc) ? 2. If i can't do 10-15 sets of my 80% reps,can i break the last sets in 7-1, 6-2, 5-3 if i can't perform them straight together? 3. And,finally,when i reach 15 reps in a row for example,and i don't want to increase my reps more,this means that i stop this method and from this time on i will always be able to perform 15 reps when i try my max in let's say 2 months after this? Or is it necessary to implement your method in some way in my training,in order my max reps won't come down (from 15 to 13 etc) ? Thanks again!
Hi man, here are the answers to your questions: 1. I would recommend to you that you avoid any other pulling exercises during this period because your body will be too sore from all this work. 2. Yes you can break last sets if you feel like you can't perform 80% max anymore, but always make sure to not go every set to failure. 3. Yes, when you reach your pullup goals then you can stop using this method and you can start doing some other exercises but don't forget to include basics (pullups, pushups, dips,...) in your training otherwise your reps are probably going to decrease but remember this: everything you achieve with your training is not wasted, so for example if you reached 20 pull-ups and then you stop training for 6 months, then you decide to try max pull-ups and you can do only 10 pull-ups (pull-up reps decreased), if you start training again you can reach 20 pull-ups in no time again because of the muscle memory. So nothing is wasted... :)
I do reverse pyramid training My last workout I did +25kg for 6 reps, +20kg for 6, +15kg for 8, +10kg for 8 then bodyweight for 10. On another day I will just do 3X10 after doing heavy bicep curls
Im going to start this program on this monday!! I am currently at 16 pull ups... like to stay noticed of any progress!! *UPDATE* 24-05-2020: today (sunday) its my final rest day, tomorrow i´ll add 1k more and 1 more pull up to the program... the first day i wasn´t able to do the 10 reps:( i only could do 7 and at the next day my body was completely broken... the second day of training i could do everything but i ended up exhausted... and in the last day it was way more easier...(sorry if it is something bad writed... i am latin tho lmao)
Workout 1(Monday): 5 reps of weighted pullups with 5kg + no rest + 5 reps of bodyweight pullups Do 10-15 sets and rest 3-5min in between. Increase the weight and the reps by one once you can do everything above. Workout 2(Wednesday): 5 reps of fast pullups with slow negative + 2min rest + 3-5 reps of proper pullups + 2min rest 8 scapula retractions Do 5-8 sets of the above with 3-5min rest. Don't increase the number of reps and sets every week. Workout 3(Friday): 10-15 sets of bodyweight pullups with 80% of your max. Rest 2-3min in between sets.
I love pull ups, I do them a lot including push ups and squats and I look pretty good. I love being young . About 400 reps of pull ups every other day with 800 push ups and 500 squats
I can only do 7 pull ups & I need 2 full days rest between pull up workouts. I’m going to use the principals of this work out with tweaks. My goal is to do 10 strict pull-ups.
@@lilianperrot1333 haha! Thanks for asking. I tried it for 10 days, I didn’t get past 7, i wasn’t recovering from the amount of reps. I gave up on the goal of “10 reps” to focus on my main hobby/passion (cycling). I do weights 1 x per week, full body as a bit of maintenance, that includes 5 pull ups. The 10 reps is still on my to do list, I’ll re-focus on it next year. Cheers
I would say including front lever work will be too much, try alternating between this program and front lever every 4-6 weeks. Your muscles need rest to grow stronger!
Hey Bine, great video 😉 i do your Monday routine already 1 month. I start with 20 kg in the first 3 sets, and then go down with the weight every 3 sets (15, 10kg). It’s ok ? Or should I use a weight which I can handle the whole 10 sets?
hello from france, can i do triceps exercise with same technique like pull-ups in the same training in order to have a balance for the upper chest? keep going you do a great job ;)
hi @Dan Don , i do pull ups, chin ups, dips and push ups for the upper chest with a french method ( LAFAY method by OLIVIER lafay) it's really good and you see improvements quickly. But i will try bine suljic technique because it's interesting and we will se if it's better or not ;)
1) Can I add reverse curls to this program? Because I heard it works out your brachioradialis which is essential to have strength in it to be able to do pull-ups easily. Or I don't need them? 2)Where can I get this kind of belt? Thank you, I subbed.
1. You don't need reverse curls, pull-ups are enough or if you really want to do curls, then do normal bicep curls :) 2. You can get this belt on roguefitness.com
