Always appreciate the thought and attention to detail guys. Thanks for keeping high standards in the calisthenics community 👊

Coming back after 1 year to this to say: I took this challenge to the extreme level and ended up doing 28 pull ups at once. Thanks.

The iconic 'Blue shorts' will never get old.

Alex faking pull ups being hard is so funny

I'm a 71 yr old ex-Marine. Pullups use to be a permanent part of our PT workouts...of course that was back in the late 60's. Right now, I'm glad to do just one...maybe. I like this video because I believe that this is a method to help me get back on track. If you have any other advice for older men and women, it would be appreciated.

He even has to put on red pants to really fake weakness :D

I cannot do pull up in my entire life.. then i start working out . Diet . Loss fat. Now im able to do 3 pull up. Im so happy. I never achieve this in my life. I hope one day i can do 10 pull up.

This guy calls 911 and ask if there's any emergency.

After doing this for 8 weeks I went from 0 pull ups to 4 in a row which is my life time best.

5:50 the price you pay for removing the blue shorts

Alright, starting this tomorrow 2022/05/14 - will report my results after 9 weeks (8 week program plus a rest week). Current max is 8 pullups or 3 reps with 10kg added.

the best pull up program i tried so far i was stuck at 7-8 pull ups after this plan i went to 14 pull ups. but be careful not to do the mistake i did which focusing only on pull ups this will create imbalances, do rows, pushups and dips etc ...for a balanced workout, your shoulders and posture will thank you later

Only legends know el eggs did parkour before joining sven in calisthenicmovement i.e. before 2012

Amazing workout! Here's my progress: Day one: 10 pull ups Max 4 weeks later: 14 pull ups Max I'm still in The middle of the program, But i really fell the progress every week, see you in four More weeks, greetings from México ❤

I went from 18 to 26 pull-ups in 8 weeks. Starting Aug 26 and finishing today Oct 27. Also gained 8 kg (from 70 to 78, I was doing other minor activities too though, so not just pull-ups). I liked this program because it's quite diverse and I never felt bored. Technique: I don't do perfect form, but I do decent enough, so full down with shoulder blades out and up until chin is over, legs are moving a little and when I go down I get a little bounce up (be careful with shoulders though, warm up properly). Diet: I am skinny and could never bulk up, this time I decided to focus just on protein to get my 70g+ of it (my weight) daily. Proportion was 1 beef to 2 fish meals, so usually 3 in total daily. My secret is to eat just the meat/fish with nothing else and then if I am still hungry finish with whatever I want, so I enjoyed every meal I had! When I tried to bulk up some time ago I was eating too much carbs and the result was just stomach ache and a constant desire to throw up. Over time improvement: Max5: 75 -> 150 Lock-in: 5 -> 9 Pyramid: 13 -> 16 After lock-in training I usually had some strength to train one arm pull ups and hurt my left arm tendon in the process, so I had to stop it and focus just on the program. I don't know if I will continue the program, but if I do, I will probably get a weight vest. As pyramid training, for example, takes about 1hr to complete (with 20s per rep rest increment). --- Raw notes (I rarely skipped a training, so if you see max5 -> pyramid, I just didn't take notes of lock-in. also 1 week I couldn't go to where the bar is, so was doing push ups instead): Aug 25 max5 75 - (6:18pm-6:43pm) + 7-4-2-2 7:04 Sep 2 max5 5:27-5:42pm 40 Sep 7 pyramid pyramid - 13 full 7 finish Sep 10 max5 6:28-35pm: 30 6:35-42pm: 60 (60th hard) 6:46 78 6:49 88 total Sep 14 pyramid pyramid 13 full (9-13 with re attach) + 11 with reattach Sep 16 22 max! new record Sep 18 max5 muscle up! (there are 3 bars where I train and they are all quite short, so I could reach ground if I wanted to) ⁃ ground touching middle height bar ⁃ ground touching normal bar ⁃ ground touching back (so full swing) high ⁃ ground touching front (back and forth swing) ⁃ normal start! and swinging max 22x5 = 110 7:42pm-7:58pm 60 (reverse grip, 5 reps each set) 08:08pm 100 08:11pm 105+10 reps finisher Sep 23 (8am) pyramid pyramid 14, 15 light kipping, +8 Sep 25 max5 5:35 reverse grip 5:44 60 5:52 110 Sep 26 rock climbing. left forearm tendon pain - taking a break Sep 30 normal pullup & dip slow to let tendonds heal Oct 2 pyramid pyramid reverse grip rain 16 tired/bored/hard morally to go farther, takes long time (1hr) Oct 8 push-ups! 6:23-6:40 120+15 120=8x14 Oct 11 push-ups! pyramid, 15s rep rest, 2 min max 13:53 after 17 - 3 min rest 14:38 20, 3:30 rest 16 14:43 total: 20p+16 = 226 times, 50minutes Oct 13 lock-ins Oct 15 pyramid pyramid, 2 min max rest 8:10am 12p+10 8:35 Oct 17 max5 5x max, reverse grip 5:19 6 reps per set 5:41 114 5:51 150 Oct 22 pyramid pyramid, normal grip, 16p + 14 1 hour Oct 27 26 new max. was nervous so the form was dirtier than usual. some kipping past 12 max5 5:22 5:28 30 stomach ache, had to stop

5:27 he is tricking us by wearing the blue shorts underneath those red shorts

This man is the human embodiment of handsome Squidward.

Back then I was only able to do 2 -3 pull ups in very bad form ( chin did not clear the bar). Now I'm on phase 8 of Level 2 - Complete Calisthenics program and can do 8 weighted pull ups (+10kg). Thank you so much! Highly recommended for everyone.

Hey guys! I'm a little bit late since I started the challenge a little late and had to do a week of deload but here's my progress... I started with 10 rep max, 11th was not counted since my chin didn't clear the bar. 8 weeks later, my max is now 16 reps. Had to stop because i was already tired in terms of grip strength/endurance. But I think if I also trained my grip strength/endurance, I think I can reach 17 reps. Just a little side note. I was only training twice a week cause I have to account for my body's recovery speed since I do not have a proper diet nor any vitamins and supplements cause I only come from a poor family. I don't know if my results are great or just normal but hey! any progress is great progress. Hope everyone did great as well in this 8 week challenge. If you have questions just let me know. Cheers!

4:14 Best perfect form

This pull up challenge and explanation is unbelievable!! I return and return to it!!! Super crispy made videos!!! Thanks a million a lot Calimove!!!

8 Weeks later, here i am ! It was really challenging, and i did my best, even though my progress may not seem that impressive. When i started this, i was barely able to do 5 pull ups, but honestly, i did not feel my scapula or lats working... Pull ups were putting pressure on my arms mostly and if i tried to ignore it, my shoulders were always there to remind me how bad my form of execution was. And it was really frustrating, because i was already triyng to do more pull ups several months before this video came out. I'm now able to do 10 pull ups with a decent form, and within these pull ups i mean 7 with a good form, focused on the back, and 3 others a little bit less. I could do some more pull ups, but the quality would then drop too low to be safe/satisfying. For workout A, i went then from 25 reps in 9min50s to 57 reps in 17min50s (and i consider this last workout like a failure, because i went too hard on the beginning, wasting my energy for the last repetitions...) For workout B, i went from 3/4/4/4/4 reps with a medium assisted elastic band, to 5x5 reps without elastic assistance (i added negative front lever to this workout too, even if i'm faaaar from getting it) For workout C, i went from a 37 pull up pyramid to a 53 climbing only pull up pyramid (i'm kinda disappointed because then again it was hard at my last workout to climb higher than 7 reps, after 6 series of at least 4 reps) Today, i don't feel that much strong, but i know that i'm better than i was back then and i want to progress again and again ! I would like to be able to do pull ups with a good form while lesting my body, but that's a far away goal for now.. :) What i think now about this challenge : It's GREAT, because it made me plan how much reps i got to do for several future workout. I had to establish a line to try to respect the most precisly i could, and i knew each time i went to workout, what i had to do (number of reps, what exercise...) Before this i used to only write how much reps i did last workout, but now imma write how many reps i gotta do next workouts too ! Plus, the diversity of workout made it a little bit funnier to follow, like : Oh ! Today is Workout C day, i gotta be strong cause it's the hardest ! (for me at least ahah) However, now i feel like i can train with more freedom, so i'll change my routine for now and i hope it will make me get stronger faster ! I will still train my back 3 times a week, but i'll now try to do classic workouts, because i think i can do enough pull ups to do it ! (Before this challenge, i would have only be able to do 4 series of 3 reps of pull ups, 2 times a week... impossible to make progress) I'll then train classic pull ups and australian pull ups (50 minutes) 2 times a week, and train my negative pull ups and front lever (30 minutes) 1 time a week (also with 2 push ups/dips workout and 1 legs workout / week) For motivating me these 8 past weeks, and inspiring the next weeks, i'd like to thank you a lot for this video, among plenty other good ones, Calisthenicmovement ! Keep up the good work ! :)

Going to start this program tomorrow. I’ll keep you all updated. I can do about 8 pull ups. But whenever I normally train them I always reach failure, and progress very slowly. I think more volume is the key.

Very nicely explained. Will check in after 8 weeks. Current status can’t do one pull up. Am doing assisted for last one month but obviously no real progress made. This workout of yours gives me renewed confidence.

Seated pullups are actually a great finisher to force reps after high volume work. Underrated exercise.

These blue shorts are the same from the begining of the channel and has never been washed

He looks so sad in his shirt and red pants while is blue-shorts version is so good at pullups :D

Thanks Alot Sir. Please also give us "8 Weeks Leg Workout Challenge" 🌿❤💪🏻

Your videos are incredible from push-up to pull-up. Hope to see more of these dedicated video for other exercises (squats, sit-up or V-up and more).

This channel has been active for a long time now and is yet to disappoint in any possible way ❤️🔥

Amazing workout! From 1 max pull up at day 1. To 10 max pull up after 8 weeks 😊

Excellent video! We are both in our 80's and are all about healthy aging. Getting older does have to mean getting sicker. We still strive for a strong body, a calm mind, & a positive outlook. Always looking to learn more. Thanks!

This is exactly what I needed at this point. I am plateaued at ~10-13 pullups. Will be doing this for next two months. Thanks for the video!!

Started the program today with 40 reps in many small sets. Looking forward to the progress through the next weeks! :)

The highest quality videos on KZfaq. Thanks a lot guys, I love the way you help people. Regards from Guatemala.

The workout at 6:50 gave me great benefit. I used to only be able to do 6-7 reps of pull ups on my first set, but I already hit 10 reps on my first set after 3 weeks of applying that workout. Take in I only do pull ups once a week on back day not as frequently as they suggest.

Omg I just started wondering how to start doing pull ups and this video rolls out. Awesome, thank you

Thanks a lot for this challenge .My pull up reps increased from 2 to 10-11 reps in 2 months

I started attempting pull up after seeing this video 6 months ago.. When I started hanging from the ledge(didn't have a pull up bar) my arms felt like filling with battery🔋 acid after 4 seconds. Today I did a perfect form pull up from the ledge.. Thanks Calimove👍

The information on this channel is just fantastic. I've increased my max reps (full ROM, good form pull ups) from 3 - 10 in the last 8 or 9 months following your advice. Together with a select few other channels on this site I think you are making a significant contribution to public health education. Just... Thanks!! 👍 and hi from the UK

I’m going to do this challenge 🤠. My max is 5 reps, today is 21/08 i will be back in 8 weeks (16/10). See you 💪🏻

The Blue Shorts make the magic!

Thumbnail is like it took him 8 weeks to pull himself up

Is that a SMILE in the thumbnail?!

I started pull up on August 7, i.e. my birthday. I was 102kg and I was not able to do a single pull up. I started pull up with support of 8 plates i.e. 40kg support. Once I reached 20 pullups in first set I reduced one plate support to 7 and it went on. On November end, I was able to do one pull up without any weight support. And today as on January 17, 2021, I am able to do 8 pull ups. I do 10 sets, 4 times a week with sequence Monday pullups, Tuesday Chinups, Wednesday rest; Thursday Pullups and Friday Chinups and then followed two days rest. 10 sets in each day gave me a lot of endurance. I can do 8 pullups or chin ups in first set and 4 in all the following sets. It makes overall a good count. My weight is reduced go 98kg i.e. still I am heavy but pretty much defined with muscles growth. Why I couldn't reduce weight, because of my eating habits. So far so good experience.

Workout C was the toughest, I started with 1-> 10 -> 1, and ended the 8 weeks program (advanced level) with 1 -> 21 -> 1... Needless to say I am very glad that it finally ended 😂

Alex deserves an Oscar for his acting

After 5 weeks of doing it with the assistance of rubber bands. Without being even remotely close to consistent. I managed to do my first unassisted pullup!!! I never thought my arms could ever manage to pull my own overweight body! Now I'm going to finish the 8 weeks to see how many I can do in a row.

watching reps at half speed is a serious game changer, you can check the dominant chain and also check minor differences of contraction. Very informative, watching this channel at half speed has taught me alot more than any other channel.

Challenge Accepted

Best pull up video EVER! Thank you so much👍

Love these videos. I tried the 3 sets of 8 pull ups every 2 days and you do negatives for all the pull up you couldn't do. Which for me was all of them starting out. With in two months I was doing all sets of regular pull up, no negatives needed.

I started the Workout 3 weeks ago, I could do 9 Pull Ups. Now I'm able to do 12 Pull Ups and I'm working on my first Muscle Up. Big Thank this Video helped a lot and I will keep improving.

I wish they'd included how to warm up correctly for pull ups :-/

I'm going to start this challenge and try to motivate others for their new years goals. I'm starting november 3rd and will reply to myself here on december 29th. I'm really excited to do this because I'm going to finish just before new years and my goal is to reach 10 reps. my current max is 4 overhand and 7 underhand. Wish me luck guys :D

I've been overeating to add effort to my pull-ups. I'ma get super strong.

For next video we need a "how to increase legs range of motion"

Done! The Challenge was a great experience and i finally have been able to outgrow my plateau.

Awesome guide. I went from 1 to 9 [max] pull-ups in about 1 year. I haven't been able to progress further but I will definitely make use of this advice

So strong man! We learning and trying our best to get a little big of strength and to get fiter Loved dis vid so many tips Thanks bro🔥🔥💪

The fact that I see this, without looking for it, right after I was struggling to do a second pull up is astonishing. Your timing is impeccable.

Obviously the content of your videos is great, but the editing is incredible too. What program do you use for it?

Okay so i am little late here but tried my max (the bars in the park is thick so it requires lot of forearms too ) I will apply the same concepts on dips too Currently at 29-03-2021 Max pull ups: 6 Max Dips: 8 Will update after 8weeks

This works. Have been doing it for six months, got so much stronger.

I like the progression vids, really useful.

Challenge: accepted!

Your way of explaining is very good

*I think Workout ''C'' can also be done with added weight on a belt or a weighted vest.* *As soon as you reach failure/missing a rep on the pyramid, drop some added weight/put off the weighted vest and keep doing with your own bodyweight or less added weight!*

6:07 oh my God Alex is getting executed.

1. Paused Pull up's are no joke 2. How do we progress across the next few weeks? Do you bump the amount you do in each exercise by a little?

Insane video bro keep it up loved it really helpful

Thank you for all your hard work, CaliMove!! Rrrespectt

Next Monday I'll start this challenge

Make a workout programme on military preparation if you would like to do this give 1 level of level 1 to 5

Thanksss for that great video you are the best calisthenicsmovement!

This video was so helpful. I'm at the point where I'm trying to vary my training from the simple 3 sets 8-12 reps. This is just what I needed.

Wokout A PLU max. × 5 (Don't go too hard at the beginning) Wokout B 5 Sets of paused PLU (2 sec hold in the middle of going up and 2 sec hold at the top) Workout C Pyramid with increasing pauses until you reach failure (either up and down or just up)

Very helpful information Thank you so much ❤️👍🏻

Love the star system for rating muscle activation at 3:15. I'm a PT, I might use this myself

Best video for beginner!!😎💪🏼

you are the best bro i was trying to do more pullup , and here you are helping me ❤❤

I can do 3 reps max with both pull ups and chin ups. Haven't tried the neutral grip yet. It's 22/08/2020 today. I'll be back in 8 weeks and we'll see if there's any progress 💪. Also remember, people who complain about you or talk you down are people who don't do it themselves. People who are stronger and more experienced than you are, will try to give you advice so you can achieve your goal! Keep it up and stay healthy everyone!

Hey I'm going to update here Started 2/11/2021 Maximum reps: 5 reps with Band support 25kg Retesting 3/12/2021 Maximum reps: 7 reps with Band support 25kg

Dude I‘m in! In 8 weeks I hope to get 15 Pull ups done! Thx for motivation :)

0:19 Yeah that's me. That's how I'm gonna start.😂😂

Thanks, that's just what I needed. Started doing pull ups about 1 or 2 weeks ago, but I don't see that much progress. I will definitely try I out!

Negatives really helped me! Banded pull-ups really help me get a bigger pump in the lats without using the lat machine which isn’t effective for muscle strength I have found

Hello calisthenics movement please make a video on how can we safely build aur neck muscles.

I created my own program similar to this about 3 months ago and I saw great results! Watching the Calimove guys publicly advocate my program is super encouraging! Thanks guys.

Excellent as always guys!

I have started calisthenics because of you

Can this method be used if I can do 13 pull ups and want to do 20+ ?

Honestly the "beginner" pull up u did at begin is even harder than the expert one, trust me not a single beginner would do a slow pull up that good XD

Thank you very much for this great challenge!!! I also would like to know,do you plan making a video about sleeping? Wouldn't mind hearing useful tips from you

Hmmm will try this thanks. Now max rep 8 pullups. Ultimate goal is muscle up

Wow awesome content And thank you for that explanation, really really needed all of the explaining. Kind regards:)

this is pure gold, thanks!!

Awesome video and tips. Thank you.

For everybody who can do about 10 pull ups and want to progress i highly recomend you do A type i train like that and it helps me a lot

I can do like 3 One arm chinups on one set on gymnastic rings, I follow your mobility program started from the beginning now Im in level 2 to week 3! I feel really great following your program, I have your old programs before you guys recreated your website I had your level 1 program, and IYR (Increase your repetition ) special program. I'll update you about my mobility progression. You guys are great!