I’ll never forget when I started doing pull ups in the gym at 18. My biceps, forearms, grip strength, and lats EXPLODED. Not only that, but everyday feats of strength got way easier and not to mention i could handshake harder and yank people towards me when dapping them up, lol. If you’re not doing pull ups you need to do them immediately and do yourself a favor
I'm trying but it's really difficult to even get 1. Been trying to work up to it but I'm not sure what I'm doing wrong. I can hold myself at the halfway point on the lowering side and been working on getting clean slow negative reps but i can't make myself go back up even slightly.
There is a lack of instruction about how to get a thick back with bodyweight exercises. The arched back pull up is an awesome addition to add to your routine! Thank for the reminder. If anybody has any more suggestions for back thickness let me know!
@@TheBioneer please make another video on bane training like he did how to read more books to become intelligent,how to train your body to become strong and to learn to fight please
Try to mix big compound movements like pull ups and holding yourself at the top of the bar in supersets. This will eventually be good for both hypertrophy and strength
MY FAV Functional Exercise!! Great for back and great for when you accidentally fall into the animal pit at the zoo cause you were supposed to be watching your stupid friend's kid who keeps wandering off & ends up in trouble and then you have to jump down and grab em before the tigers show up so you go to the wall and have to be strong enough to pull yourself and the unorthodox weighed kid up to stay outta harm's way ahhhh good ol Pullups a classic.
Just wanna let you know, I just saw a video from 2017, and the vast difference in editing, production, confidence etc between then and now, is very inspiring! And congratulations on the birth of your child!
One arm dead hangs really helped me for grip strenght for my deadlift, they are a game changer. I improoved my grip strenght și much that it's not the limiting factor anymore when doing any pulling movement ,and yes i know this isn't totally related to the topic
@Nobody doing constant pull ups , rows without straps would be the first part. Secondly , all of my non maximal rdl's and dl's are done double overhand, and what worked the best for grip was farmer's walk and heavy shrugs.So my suggestion is to get user to the pain cause it will hurt a fuck tone and get volume from any exercises that you do
Spot on, Bioneer! Excellent video! Arched back pull ups are an overlooked variation and offer a whole new dimension to calisthenics back training. For those who think they have outgrown BW reps, try these and they will change your mind 💪
This movement has become my top priority after learning we are some of the only animals on the planet whom have the shoulder articulation to do this. It's kind of our animal superpower, which allowed us as a species to learn how to throw.
@@user-gi6zj8um6t apes are different though, different rotating structures. apes swing more and produce less force. not sure if an ape could throw a fastball, for example
@@user-gi6zj8um6t apes can throw but it’s very weak like a chimp could only throw a base ball at 25 miles per hour but just a reguler adult can throw it at about 50 untrained but a trained one can throw about 80 miles per hour and gorillas throw like the chimps too
The middle finger at the tossed shirt was hilarious! I accidentally spat out my milk with sudden laughter! You got me on that one! I thought you were going to go Super Saiyan at any moment in this video too! Which, I'm sure, you'll be there soon enough! Amazing video! Love this stuff, and definitely worth the time. Take all the time you need. Family 1st, man! I hope you all stay healthy and happy.
I've been doing 100 a day of them 5 days a week, alongside other calisthenics movements ever since I got tired of the gym closing for lockdowns a year ago. My body has completely changed shape and have never felt better
@@syedzaheerhussainshahkazmi1241 I keep it easy so, 5 reps 20 sets. I switch between pull ups and dips. Every minute on the minute I'm doing 5 pull ups and 10 dips for 20 sets. I treat lower body the same way and add a lot of gtg functional calisthenics throughout the day to keep the blood flowing
Excellent video Pal! I started doing pull ups last year and could only do one. I can now do sets of 15, 12, 10, 8 and 6. I am now ready to add some more variations and this video gives me tons of ideas! Thanks!
Congrats. I started last year at 3 with a goal of increasing my pullups but didn't do as well as you. I can do 7-8 now. Also had to work through a bicep injury for a month. All the best.
i would say you are already at the level to train for one arm pull up, i started when i reached 20 pull ups and it only took 2-3 months for me to be able to do my first one arm pull up and the only ones Equipment I used was a pull-up bar, my training consisted of just holding the bar with one hand and the other on my wrist, then I would do the concentric part of the repetition and in the eccentric part I would release my hand from my wrist, I would do 4-5 sets Of 3 to 5 repetitions and finished the training with 2-3 sets of chin-ups/pull ups, 2× a week, if you can do a forearm and biceps strengthening it will help a lot and the last accessory that I I would say it might help is a row, preferably one-sided rowing would be more specific
@@evandro2584 I've just started experimenting with one arm pull-ups by grasping a ring with one hand and grasping my wrist with the other and doing pull-ups that way. I'll have to watch some videos on how to progress to a one armed pull up. So far my goal has been to learn to do a muscle up but my bar dips are still really weak.
@@moritzhoffmeister4824 I did a lot of inverted rows, nearly every day and kept trying to do pull-ups at least three times per week. I focused a lot of training on that particular set of exercises but more importantly I sopped drinking alcohol and started eating more vegetables and proteins and less empty carbs. I lost almost 30 lbs which means that I was pulling up less weight with every rep.
9:43 thanks for letting us know that you are back, I was thinking this might have been one of those prerecorded ones.... I hope your baby and mama bear are doing fine. Best of luck Welcome back!
The cues of overlaping the fingers with the thumb and challenging the grip with knuckles pointing up are really going to help me. Dind't know of either! Thanks for the amazing content, as usual!
Come on every body we need to get this man to 500k, also great work on the video, I've been going back and watching some of your old brain training videos, it's just great seeing how much your channel has progressed.
Great video to start off the year! Pullups are functional and great confidence buildiers. Even starting from just a partial bodyweight hang, progress can be fast and as you demonstrate, the equipment can be as simple as a tree branch.
@@ANKIT258456 heavy pain in my forearms, couldn't even grip a bar. also some pain in the shoulders. and it flares up again whenever i do a bit too much, though not as bad. i now have constant pain when straightening my left arm completely and making a fist. that seems to stay :(
Sounds like you fellas hung in the bottom position too much instead of hoding yourself slightly above. Very easy and common way to mess up your rotator cuffs and elbow tendons doing pullups
Holy moly macacorni, i look to get my arms stronger since i think it might be the reason i can't do a pull up, so im doing natural grip couldn't feel a thing in my biceps but i did my chest for some reason searched on reddit and the result reminded me of something from this video 🤔(mostly my subconsciousness) "When performing the tactical pull up you will be slightly *PROTRACTING* the shoulder blades" 🤦♂️ Amlost coudldn't do it and i instantly felt the movement in the biceps and arms, thank you bionner!
Big fan of pull-ups as an exercise everyone should aspire to do as part of their regular training. Loved the detailed variants included here as some more advanced ways to target different areas, improve mobility, etc…💪 This was possibly the most interesting video I’ve seen on pull-ups to date! Well done & happy new year!
@@uvler I agree, as your ability to do pull-ups is a direct reflection of your strength to weight ratio of much of your upper body, even including your core. Hands down one of the best exercises & a great indicator of physical fitness for most people. 💪
Great video as always Adam! Also great thanks to Hampton from Hybrid Calisthenics, Jaxblade, FitnessFAQ, You Bioneer, and Undersun fitness for achieving my fitness goals with long term mental strength.
This is more of my style of exercising. You won’t see me in the gym lifting weights, but I will be doing pull-ups, it’s just such a more natural way that goes with the way our bodies evolved, and more entertaining too (and gentle on our discs). I love everything that engages our innate body abilities that we lost along the way, like squatting and pull-ups. I know that a big part of my problems with my back had to do with losing these abilities, as soon as I started recovering them, I started getting better.
I started doing half reps I'll do half way up all the way down and all the way up stopping half way after. I swear it gives a good pump and improves mind muscle connection
Just a shout out to the always brilliant use of Synthwave underscoring the videos. Love the genre, Timecop 1983, FM84, Perturbator, and tons more. Its fantastic training, yoga, chilling music and I love hearing it accompanying the amazing videos.
Love that you mention rock climbing more and more in your videos. Would love for you to go deeper into climbing, outside of the rope climbs you've touched on.
A fine video on my favorite/most challenging workout. I'm a low-body fat guy in his late 30s looking to boost my strength, and increasing my max reps on pullups has been surprisingly hard! I'll study these variations for an improved understanding of the mechanics. And congrats on your new child - mine have been the greatest blessing in my life bar none!
Good shit as always statred out in a rehab hospital 3 years ago with a destroyed body with massive trauma. I am back movement and blood flow healed me. Your videos are awesome. I shattered my hip shattered pelvis broke right shoulder broke 10 ribs severe hypothermia and bruised lungs. Crawled threw the woods got in my truck and found my phone and called 911. Trained hard my whole life wouldn't be here if I didn't. Listen to this man his advice could save your life. This is why we do it prepare yourself for the worst and it won't be that bad. God bless you and your family.
Great Vid. One thing I love doing to target grip/forearms is to hang towels over the bar and do pull ups off those. You could also wrap the bar. As long as you’re widening the grip.
I'm sorry to hear that your parental leave is over. Mine ends in March, althought i would like it to last forever. Well, maybe you could make a video about starting training after parental leave. I mean dads and mums are in a war superheros... As for usual great topic. I wanna try out some variasouns now.
My goal for years was a 500 deadlift. After multiple injuries and painful joints I finally got to 475. Which made me realize it’s not sustainable. Note I’m inspired to get good at body weight exercises. New goal is for muscle ups and hanging lever.
Man, I'm such a fan of you! I love how you include all methods of training (whether it's FRoM or not) and see positive effects in all of them. Your naturally-based, as I'd like to call it, philosophy on fitness and movement is something I truly appreciate. There is no wrong in movement, as long as you do it thoughtfully (meaning you don't overdo exercises that are painful, but gradually expose yourself to said movement). Seeing you do different workouts in nature is so inspiring! Keep it going brother, much respect and appreciation! 🙌🏻
Schwarzenegger once said: "Any VERTICAL pulling exercise is for BACK WIDTH (ex: pullups, chinups, with machine or bodyweight training)...and Any HORIZONTAL pulling exercise is for BACK THICKNESS (ex: seated pulley row, one arm dumbbell row). Dorian Yates follow this principle and I understand one of his favorite exercise for BACK THICKNESS was The Barbell Bent Over Row...further explanation about Mr. Yates' BACK is not needed here! LOL!!! Amazing video and amazing channel!!! 😎👍
Addressing biceps contribution- I believe you’ve misunderstood how the biceps work during multi joint exercises. As a biarticular muscle, crossing both the elbow joint and the shoulder joint, the biceps flexes the shoulder and the elbow joint. You have stated this fact correctly. However, during a multi joint pulling exercise, like pull-ups, the biceps shortens at the elbow and lengths at the shoulder joint in the same time. This means the biceps don’t change length as much and makes them less efficient at flexing the elbow during the exercise. This logic also explains why the hamstrings aren’t involved during a squat (they extended the hip, but because of the simultaneous knee extension from your quads, your hamstrings don’t change much length during a squat). However, the pull-up is still great at recruiting and developing the brachialis and brachioradialis, which are able to contribute fully as elbow flexors during multi joint pulling exercises since they aren’t biarticular. Pull-ups are great for your total arm development. But, in order to fully stimulate the biceps you should be progressively overloading on your bicep curls along with your basic pulling exercises.
@@CoolGeekDefence considering he went over “the benefits” of pull-ups over curls, that it is a more “functional” way to train your biceps, he was at least stating that they’re good for biceps development . I recommend you to watch the beginning of the video again and to read my comment thoroughly. It’s a subject that is a bit overlooked, but in my opinion extremely important to understand
all he says are pull ups train biceps in a more functional manner aka more useful for pulling yourself over stuff in real life he never said they help to increase hypertrophy/grow bigger biceps better than curls so what I said still stands
@@CoolGeekDefence At best, the biceps serve as a stabilising role during compound exercises, not in a meaningful way though that is enough to call it “functional”. He may not talked about hypertrophy directly, but he still talked about pull-ups as an exercise that is effective for the biceps, which it isn’t really.
I hope the lack of sleep isnt hitting your training too hard mate! As someone who has an 18 month year old and limited gym time I find my pullup bar in my garage essential to keeping me strong and fit. I can do an absolute killer workout in 20 mins with a bunch of pullup variations.
Great video as always. Just what I needed too as I'm trying to improve my pull ups. Welcome back from paternity leave and congratulations on the birth of your second. All the best to you and all your family.
Excellent video.. I do pull-ups and chin-up twice a week. I like using gym rings to get the rotation when pulling up + it's helped me get a bit stronger especially when performing ring dips. Keep the videos coming. 👍
Broke my new record after 5 years of shoulder recovery yesterday, dislocated my shoulder in my sleep this night. Will be training rows again in a month to build up pull-ups again. Progress is not linear but the mind muscle connection did help me to place back the humerus in to the socket without help.
After a fractured radial 8 weeks ago, the pull-up (once my favorite exercise) has deminished greatly. I actually got 15 today but form was severly lacking.
This was an amazing video. You briefly mentioned high rep bodyweight training; what are your thoughts on that? I have been training exclusively that way + yoga and I have never felt fitter stronger mobile flexible plus having conditioning
Congratulations on the new baby and don't worry, you did fine. I love these types of functional training videos. Helps bring out our hidden Super Saiyan Captain Americas lol.
Even dips are vertical presses. Years ago I learned something called cluster sets from a strong man and I really do enjoy doing them every time I train my torso, I actually call them plane days. Vertical, horizontal, and explosive work which isn't so linear haha so I row days I press, bench or floor, then hang or some other core stabilizer, I'll press overhead, rest on the way to the pull up bar, rest on the way to the dip bars and that's a cluster set. Rotational days or plyo days I will do other core work, but I try to keep them in line with the focus
Pullups with a slow negative are great. However it wasn’t until I started doing heavy rows that my back started developing into a full thick 3D back. Yates rows and rack pulls.
@@RDS_Armwrestling From what I've read, those fibers are the fascia/connective tissue from the lats. Ofc it makes sense why low BF is a must, but also the size of lower back muscles literally push those fibers closer to the outer surface, possibly making them more apparent. This is part of why they become more visible when you do pull ups with low BF percentages and you've engaged your lower back muscles heavily
