Training secret ONE ARM PULL UP | Alex Megos 

Yeah that heavy eye contact is serious

He was establishing domination...

man his face started bothering me right after that clip idk what it is mf just looks haunting

Man felt gay with em stare HAHAHA

Sexiest one arm pull up ever

Nah

Most folks I know who worked towards OAP with weighted pullups took longer and have plateaued hard whereas most others, myself included, progresses to the OAP fast and continue to build repetitions and intensity. This is because there is muscular coordination to consider and an enormous amount of possible progressions and regressions to assist which I revert to often.

I’ve heard weighted pull ups are really good. 170% body weight pull up then you should be able to one arm

Get to 50% of bodyweight with weights. After that, your arms should safely be able to deal with the stress of 1 armed practice. Start with slow negatives. Then negatives with holds. It will come

They're good for building the required musculature, but they do not train the movement patterns at all. Regular pullups are a symmetrical movement, whereas the one-arm pullup is very asymmetrical. I personally found that training for the one-arm went much faster when I did isometric one-arm holds at the top of the rep, and then did a 5-8 second eccentric "negative" down from that position. It trains the movement pattern in reverse and gets all of the right muscles recruited together to prepare for the concentric version of the movement. That said, I think a 160% bodyweight pullup is a good metric to know if you have the requisite baseline strength to begin training for the one-arm. I just don't think that weighted pullups are effective at training the one-arm on their own. You have to do the movement to get better at it, and the one-arm is an asymmetrical motion.

A tour of the gym is coming 😉

@@Nano71896 I can do bodyweight + 77% but can't do one arms

Blueprint for one armed pullup 2:48 - scapula pull-up 3:34 - ring rows 4:07 - one arm ring row 5:16 - assisted pull-up (with band) ** aim for 15 to 20 pull-up's w/out band ** 6:12 - assisted one armed pull-up with pulley system 6:47 - assisted one armed pull-up with band 7:00 - negative pull-up 7:34 - lock off's at different angles

The intro had me rolling on the ground. 🤣

Do this to avoid injuries. Don't be as stupid as we were when we were younger ;-)

The start of the pull up is typically the hardest part, so bands really do nail it if you come to think of it without any bias tho

@@PanosPlevritis That's exactly why I prefer weighted assistance. The pullup feels like a real one, only easier by a "constant" amount throughout the whole motion. Due to the Resistane Band changing the Force-Displacement curve of the pullup I believie it to be less specific. In other words, training with bands leaves you weak at the hardest part by overly supportin exactly that part.

@@boredv3see I think it is somewhat more not so linear kind of, they can't leave you weak once you lift in a controlled fashion your entire or almost entire weight for ~3/4 of the whole movement ,in fact you actually gain more strength long term due to neuromuscular advancement Another great use of them is to overload the muscles,say once you begin to really get tired, to use them in order the total volume (within logical use, not to go overboard and get rhabdomyolysis) to be greater, thus more damage to the muscles and once recovered, more muscle eventually I respect your opinion, Thanks for the time and the response in any case

You are not responding to my point. I’m arguing about which exercise is superior biomechanically. You are talking about basic training adaptation which is in no way specific to resistance band assisted training. All of the effects you described can be achieved through eccentrics, weighted assistance or really any form of effective stimulus for that matter.

@@boredv3 sorry if you don't get it🤷🙄. Also mechanistic is one aspect, sets, reps, experience how controlled you do it etc are another so no point to insist etc , whatever floats your goat man (also no, eccentrics are not better than bands, because less motion involved,typically less control thus strength built for most people newbies ,post injury and in rehabilitation people and so on, and obviously weighted pull ups are not everybody, especially not for starters and obviously that too comes down to the above parameters, you see it single dimensionally , ok, your thing, fine with me , not going to sit and argue about this until the sun dies)

bro still cant to a one arm pullup