I wrote down the workout because I like to be able to read off it when I am at the gym! I also put the key times in the video in case I need to go back and watch it when I'm at the gym! Thought others might find this of use! Top 4 Mid-back/Lat Strengthening exercises Lat pull down (neutral grip) - (0:33) Lat push down - (1:11) BB bent over rows - (1:40) [wrists down means middle+upper back - (2:13) ] [wrists up means good for biceps+mid back - (2:22) ] Inverted rows - (3:04) Tips for form and Positioning No swinging! Engage your core (tighten abs) to avoid! - (5:37) Retract those shoulders! - (6:03/6:22/6:44) Pull-up Progression (assisted) Start with assisted machine - (8:38) tip: the higher the number on the machine, the easier it is (I know, backwards!) - (8:17) Next, banded pull ups - (10:12) Toss the band half way over, then tie it through - (9:27) Put 1 foot thru but be careful getting in and out! - (10:05) The thicker the band, the easier - (11:10) THE PULL-UP (unassisted) Practice this strength training (for this muscle group) 1-2 times a week, use these tips for progression, and then we can get our pull ups down! - (12:05)
I spent a long time training negatives and inverted rows, but I still couldn't do a single pull-up. I started practicing scapula pull-ups and assisted one-arm scapula pull-ups. This helped me understand how to "initiate" the pull-up movement. Previously, I would try to pull myself up with my shoulders protracted and my legs in a hollow body position (I felt at that time i was pulling with my arms only). But after training for scapula pull-ups, i suddenly started to arch my back a little bit, and got my first rep after two weeks of scapula pull-ups.
Be sure to drink 30g of whey protein after you workout. Also throughout the day eat chicken, steak, beans, etc. This will rebuild your pull up muscles. Get on the assisted pull up machine. Put it on the heaviest setting so you can only do 2. Rest, wait 2 minutes. Then get on the assisted machine , give it 100% and blast out 2. Then rest. Do this for 2 hours or however long your workouts are. Your food will rebuild your muscles. Mon,Wed,Fri / workout. Sat/sun off. M/W/F back at it. Then the 2nd fold of your fingers, example: When you make a eagle claw hand gesture, wrap that part around the bar with both hands. Then try it, 100% with that grip. Just try to do 1. If you did the progressions I told you, your muscles have no choice but to adapt and do 1. Eventually 5. Eventtually a muscle up. Note: When practicing pull ups, your only doing quick bursts of 100% effort. Not all day, until ur tired giving it only 50% cuz that's all you got left stuff. My way or the highway. It improves even high level athletes.
ok i relate with pulling with my arms only, i dont really feel my back when i try to pull myself up . the thing is i am doing scapula pull ups too, maybe my form isnt right?
@@rikawrites7104 Find an easier pull-up progression where you can learn how to activate your scapula during the movement. Place a chair behind you and bend your knees so that your feet are on the chair. Pull yourself up to the bar with your chest and use your legs to press on the chair for assistance.
Find an easier pull-up progression where you can learn how to activate your scapula during the movement. Place a chair behind you and bend your knees so that your feet are on the chair. Pull yourself up to the bar with your chest and use your legs to press on the chair for assistance.
You'll get results faster by standing on a plyobox in the chest-to-bar position and lowering yourself down into an active hang. Machine-assisted pull-ups and bands give you a false sense of accomplishment. Thanks
I absolutely love that you explain everything so well and also explain how to set up and use the equipment properly! I feel like I’m somewhat experienced with working out but you even taught me so much, like setting up the band for assisted pull ups! I usually just force myself to do it without 😂
I just found you (through Instagram) and I can't even tell you how excited I am! You're exactly my same weight and height and your build (including your starting physique) is just like mine!!!! You are now 100% my example and my goal.
Something I have never seen discussed when being show pull up progression - the back strengthening exercises. You are the best for talking about this! Thanks for sharing which ones to do and how many times do them each week. MUCH appreciated!! 🥰
Can you please make a complete beginner full body workout in the gym? I'm starting in February and yes it's going to be my first time ever going to a gym. A beginner full body workout would be amazing!
This maybe too newbie for your audience but if you wanted to do tips on building strength for pushups, I’d love to see it. Not there yet but working towards it. Thanks for your videos!
If you used a thick resistance band and place it above your elbows, it's a great way to help with push ups! Don't be afraid to also do pushups on your knees or on an incline!
I’ve NEVER ever done a pull up! Buuuuuuut… after your guidelines, It’s going to be my goal to do at least 3 unassisted pull ups, for what is left of this year. I will train with those 4 back exercises twice a week! And let’s see what happens 😅😅😅 🤞 Got to tell you that I need to loose weight too. But I’m motivated! Thank you for this video! 😍👍☝️☝️☝️🤞😂
Perfect timing!!! I used to do muscle ups, did up to 5 back to back at my best buy that was 6 years ago and after disability affecting me i can't even do 1 pull up. Muscle weakness is no fun 😅 this came at just the right time to add for my new years workouts
I was today years old when I understood exactly what the weight options meant when using an assisted pull up equipment. 🤦🏾♀️🤦🏾♀️. Can’t wait to get the concept right and manage some pull ups before the end of the year! I wasn’t sure which muscles actually work together to achieve pull up so that I don’t neglect them when I’m at the gym. Thanks girl!!
Im 100kg heavy and started lifting 6 months ago for the first time in 2 years. Allthough i progress in pulls in general and dead hangs for grip strength, i still can't do a single pull up. Weight loss is probably the key to master it.
Great video ! I'm 53 years old and one of my fitness goals is to be able to do unassisted pull-ups. I'm excited to do the training and progression you explained so clearly. I'm also your height and am inspired by you and your videos make me want to truly commit to weight training for a stronger me in 2024. Thank you for sharing and motivating us❤
Super thorough, simple and hit all the varieties. I've been on banded pull-ups for a bit so hoping to land my first unassisted. This was helpful especially the 3/4 exercises in the beginning I didn't know about. Thank you!
I'm sorry, but band-assisted pull-ups are trash. I just did lat pulldowns until I could lat pulldown more than my own weight, then I transitioned to pull-ups like normal.
After doing those 1st strength techniques, How do I keep my shoulders retracted when trying to do my 1st pull-up. (DO I relax my shoulders and just let them droop?)Love your video and the way you explain everything, TY.
What do you recommend if you have an imbalance when trying to do pull ups? My right lat doesn’t like to work so my right trap gets involved. Should I just focus on unilateral work? Also, absolutely love your programs on EvolveYou! So cool to see another half-Asian, lifting-loving, Madd(ie) from Toronto!
Her pull up form is 10000x better than most if not all gym rats in my gym. Her chin above the bar, lock out elbow in the bottom, core tight, glutes engage, legs straight is what a perfect pull up looks like, not like some gymrats cross legs, head under the bar, partial range of motion no elbow lock-out, then brag they can do easy 15-20 pull ups 🤦
You are Amazing and a Role Model! This was very helpful thank you ❤️. Can you please educate us on what supplements are essential for muscle growth? Are glutamine and creatine good to take together? Thank you ✨🩵✨.
Vous êtes formidables dans vos explications 👏 pour apprendre ou améliorer son niveau musculaire🫶 je suis contente de suivre vos conseils👍 et gagner en force 💪. merci 😁 cori❤
Hi MJ! Thank you for this video. It was very informative. I will definitely start implementing these moves more into my routine. Can you please make a video on how to build up for full pushups? Thank you!
I love these tips, but my gym doesn't have an assisted pull up machine! :( And i can't pull myself up with a thick band just yet. Any alternatives for the machine that i should consider?
Not to be that type of person but does give some great tips such as engaging the core muscles, but there are much better ways to acheive your first pull ups. Personally I would start with bar hangs and start training with inverted rows. After that I would do australian pull ups the next variation after that would be eccentric pull-ups to help the body learn negative movement. The next good variaton after this would be jump assisted pull ups. finally I would try and do my first pull if you can do 15 jump assited pull ups in a row.
From climbing the weights to hanging the most important part was cut out. You went from climbing to suddenly hanging with core adjusting. When core was not engaged you showed from climbing to swaying back in forth. Please include the entire process from climbing to engaging core.
It took me around 5 months to do a crap pull up and 9 months to do an OK one (I’m a woman), so I’d advise to be prepared for the long game, especially if you have hips and are tall 😂
That’s a long time???? Did you try with pull up band to help? I do 6-10 with good form depending on when I do it, how I’m feeling but it didn’t take me long to do. Also been female makes no difference don’t ever think it does ❤
@@darnitthelma4247 Yes, I tried bands, negatives, rows, assisted pull up machine and also did some bouldering during this time. It did work, just took a long time.
How about breathing? I can see that your core is tightened, but to keep that tight core we need to breathe. I'm lost in how to breathe while holding my core. Thanks for your video!
This was so helpful thank you!! This is my 2024 goal! On the assisted machine, should we be aiming to get down to 0 on the weight? I’m down to 18kg on the assisted machine for like 7 reps at the moment, and I’m about 71kg… I’ve not tried the bands yet but I’m just gonna go buy some!
Bent over BB rows can create too a great challenge of spinal and core stability, and the back can just become part of a movement instead of hitting the back hard as you want, inverted rows with their many variances are safer for beginners. Your Scapula are depressed when they go down, not retracted. Retracted is backwards
I find it so hard to train back twice a week, bc we have to engage back muscles to an extent during lower body workouts. So, the back will be still sore by the 2nd back day of the week.
I feel like, until we can do a decent weight on all the strengthening exercises, there will be no progression in getting a pull up. pulling more than your bodyweight in latpulldowns and rows is the key.
