[0:00] So, how many pull-ups can you do right
[0:01] now? If the answer is between five and
[0:03] 10, then you're going to love this video
[0:05] because I'm going to give you a
[0:06] step-by-step protocol that's going to
[0:08] guarantee that you do three, four, maybe
[0:11] even five or six more pull-ups at the
[0:13] end of just 28 days. Now, you might be
[0:15] doing fewer than that, maybe one to
[0:17] five. Then, this is going to be the
[0:18] exact protocol that helps you break
[0:20] through to doing either your first or
[0:22] your first few. What you need is a chair
[0:24] and this pull-up bar. That's it. Okay.
[0:26] Okay. So, what we do is no matter what
[0:28] level you're at right now, your first
[0:30] step, there's four parts to this
[0:31] progression here, is you're going to get
[0:32] up on this chair and you're going to put
[0:34] yourself with your chin above the bar,
[0:36] right? Get as close as you can to the
[0:38] bar. Ready? Get up here and hold for as
[0:41] long as you can. Okay? One isometric
[0:43] hold with the chin up above this bar.
[0:47] What happens is obviously this becomes
[0:49] more of a challenge and you start to
[0:51] drop, right? And you'll notice that a
[0:52] properly performed pull-up requires, I
[0:54] say, your feet out in front of you,
[0:56] quads contracted, legs straight, knees
[0:58] straight. It creates more rigidity
[1:00] through your core. But you let yourself
[1:02] slowly drop down, fighting this really
[1:04] important part of the pull-up, which is
[1:06] the eentric part of it. Fighting it all
[1:08] the way down. Trying not to let yourself
[1:09] just drop. When you get all the way to
[1:11] the bottom there, that's one repetition.
[1:14] Okay, you wait another minute and we get
[1:16] into position number two. This is all
[1:18] being done in one short five to eight
[1:20] minute routine. Now, quick note on that.
[1:23] Let's say you're in this position. You
[1:24] got up here, but because you don't have
[1:26] a lot of pull-up strength, as soon as
[1:27] you got here, you just kind of dropped.
[1:29] You didn't hold the isometric for long
[1:31] enough. There's a way for you to. All
[1:33] you got to do is take a band, put it
[1:35] over the pull-up bar, and then tighten
[1:38] it, and you're just going to step into
[1:40] that band. So, from here, I step in.
[1:42] Now, I have an assisted pull-up that
[1:44] takes away some of my body weight and
[1:46] allows me to get that full hold on the
[1:49] isometric. Okay? But if you're able to
[1:51] do that five seconds at least, you don't
[1:54] need to do that. Position number two,
[1:57] get to the edge of the chair, put your
[1:59] head up against that bar. Okay, that's
[2:02] going to be your position that you want
[2:03] to hold from. So again, feet go out in
[2:05] front of you, go right here. You can see
[2:08] the angle is different and that's what's
[2:10] important here. Isometrics need to be
[2:12] done across different angles or portions
[2:16] of the range of motion so that you
[2:17] broaden the strength gains that you get
[2:19] from them. And remember that you're
[2:21] always going to be stronger in this
[2:23] eccentric and isometric portion of a
[2:25] lift rather than you are in that
[2:26] concentric where you actually have to
[2:28] try to pull up against your body weight
[2:30] and gravity. So one more repetition
[2:32] there with that slow elongated eccentric
[2:36] is step two. You rest another minute,
[2:37] you come back up again. Third position
[2:40] is going to be with the arms right about
[2:42] here. You want some bend in the elbow,
[2:44] but a position basically between 90
[2:46] degrees and fully extended. So, what
[2:49] that looks like is down like this. Now,
[2:53] right there, now we're getting to that
[2:55] part of the pull-up though that happens
[2:57] to be the most difficult for people,
[2:59] right? This is the hard part. You can't
[3:00] really get yourself through the first
[3:03] portion of it because you have to go
[3:05] from a usually a dead stop and generate
[3:09] a lot of strength and force and
[3:10] stability through your shoulder blades
[3:12] in a position where you're weakest.
[3:14] Again, allow yourself to drop
[3:15] eccentrically until you can't hold
[3:17] anymore and come down. That's position
[3:20] number three. Position number four, I
[3:23] just said how important the last one
[3:25] was. This is even more important because
[3:27] this is the part that people never have
[3:29] when they struggle with polish and that
[3:31] is the stability of the scapula to
[3:33] provide a stable platform for your
[3:36] glenoumeral joint to work from. In other
[3:38] words, having a stable base in this case
[3:40] the scapula is a stable base that you
[3:42] can move your arm from and produce force
[3:45] up and down without it dissipating or
[3:48] losing it through we call energy leaks.
[3:50] So now what we do is we get down this
[3:53] dead hang position and then pull your
[3:56] shoulders away from your ears and pull
[3:59] back just a little bit. This is a
[4:00] scapular pull. All right. And from this
[4:02] position here, I'm just trying to keep
[4:04] my shoulder blades together. Lean back a
[4:07] little bit and hold that isometric. And
[4:11] I promise you for anyone that struggles
[4:13] with pull-ups right now, this is the
[4:15] position that's probably causing you the
[4:17] most problems. and you don't even know
[4:19] it because you can't even get in this
[4:20] stable position. And once again, you
[4:22] allow the eccentric lowering to occur
[4:25] where the shoulder blades start to get
[4:26] pulled apart because of gravity pushing
[4:28] you down. Now, that's your four-step
[4:31] progression. One minute rest in between,
[4:33] a little longer if need be, but you do
[4:35] that in one day. Now, the ideal
[4:38] frequency here is to come back and do
[4:40] this four times a week. The second time
[4:43] you come back, you don't want to start
[4:46] up here again all the way from the top.
[4:48] Instead, you want to start in the
[4:49] reverse. So, we start when we're most
[4:52] fresh in this lengthen position in this
[4:54] scap pull because it's here where we see
[4:56] the most functional carryover. In other
[4:58] words, the most concentric capabilities
[5:01] that benefit from being stable so that I
[5:04] can start to actually do full pull-ups
[5:07] much easier. Right? So, we're going to
[5:08] want to strengthen this when we're most
[5:10] fresh. So this time we do that first,
[5:13] then that elongated range, then the bar
[5:16] up against the forehead, and then the
[5:18] chin up over the bar. That would be
[5:19] session two. Session three, you come
[5:22] back starting high on the bar and trying
[5:24] to get longer and longer. So every hold
[5:27] is an opportunity to hold longer over
[5:29] the bar, longer up here, so on and so
[5:31] forth, or to elongate the eentric
[5:33] lowering all the way down. And then the
[5:35] fourth session, you come back and again
[5:36] start from the bottom and try to
[5:38] lengthen those times. If you do this for
[5:40] the 28 days, I promise you, you're going
[5:43] to see guaranteed it works every single
[5:45] time, you're going to see more pull-ups
[5:48] to failure in a single set. Now, if
[5:51] you're looking to use a volume approach
[5:52] where you do where you you can do
[5:54] pull-ups already, but you're trying to
[5:56] do more and more of them to the tune of
[5:58] 15, 20, 25, then you're going to want to
[6:00] make sure that you head to
[6:01] athletus.com/more pull-ups where I give
[6:04] you a 22-day progression to follow step
[6:06] by step to increase your volume of
[6:08] pull-ups, almost to the point of doing
[6:09] double your max pull-up set right now.
[6:11] If you know anybody that struggles with
[6:12] pull-ups, make sure you share it with
[6:13] them and uh see how you do. Make sure
[6:15] you leave your comments below. All
[6:16] right, guys. I hope you like the coach
[6:18] video here. Just me helping you to see
[6:20] what you need to do to get better. All
[6:22] right, guys. See you soon.