Thank you! Also, I think your comment is spot on!

Im too naturally much more pull strength type of guy rather than push. I had much easier time learning not just basic chin ups several years ago. But also Oap later on. Comparing to handstands handstand push ups

It has been a long journey, but it has been fun! I really appreciate the awesome comment! Thank you!!

Thanks, I appreciate that a lot! 😃

Thank you, that means a lot! Get those weighted pulls 💪

I love to hear it, man! I appreciate it a ton!!

Now I reply to your comment for the algorithm 😂 but seriously this is an awesome vid! I got to 27 pull-ups 2 years ago but got an injury… now I only get around 11. I wanna get to master the 1 arm pull-up so I will start training again!

@@ZAK_IN_AUS 27 reps is massive feat, you can master the oap with time too! Thanks for the love!

Thank you! Tendonitis is frustrating, glad you're over it now.

@@claytonpuranen to be honest I ahd a little help from BPC-157 and some GHRHs...

Much appreciated! Sounds like you built up a sold foundation before working towards the oap. Good luck!

Bro, take your time, and don't worry about your age. You'll be fine. I was also at my strongest, pull-ups wise, in 2018, and I was 32 years old. I'm getting close to 40 now, and I have zero doubts that if I focus really hard (I need to work less to have more time, sadly), I can beat my old self. For reference, in May 2018 I could do 7 one arm pull-ups per arm, and in December 2018 I was doing sets of 5 paused pull-ups with 125 lbs added. Don't hurt yourself, and build to it methodically. I'm sure that you can trounce your old records.

Thank you for the awesome comment, I appreciate it! Life and injuries getting in the way are an unfortunate part of the process. It's about overcoming them! I could make a video all about the injuries I have. Fortunately, I haven't had anything serious from calisthenics, just tendonitis and minor to moderate muscle strains, but I have a terrible low back and neck from sports earlier in my life and that sets me back all the time.. Just keep fighting!

Thank you! I think those would be good videos to make. I appreciate the suggestion!

Very insightful! I agree, I think that sounds like a good method. Looking back I would have liked to add periods where I did more heavily assisted oaps for reps using bands or by using a seated cable machine with a one handed handle attachment. Definitely something for me to think about when I return to training oaps (i'm currently training 2 arm bw pull ups for reps to switch things up for a little while).

@@claytonpuranen Oh yeah, those are fun too! Trying to get to super high numbers is a good challenge, and it gets you so pumped!

You're probably right! That sounds so painful, but so fun. It would be a dream to actually do pull ups with Goggins!

Shoulders and elbows blow up as well

@@claytonpuranen fun fo sho

I hope I get to do another 40,000 reps! Lol I really appreciate the comment! Good luck with your training!

@@claytonpuranen 👍

Absolutely! I appreciate your nice comment. Happy training!

I agree that the neurological efficiency is important and the more reps you do the more efficient you will become and the more efficient you become the energy for each rep decreases allowing you to pull more weight or perform more reps, which is important. However, the OAP does not require much coordination. It is about being strong enough to do it. For example, everyone has the coordination to do a perfect form OAP when enough weight is taken off their body with bands or a pulley system, so the limiting factor is strength. An example of a calisthenics skill that requires a high level of coordination is the handstand. Unlike the OAP, most athletes have more than enough strength to do a handstand, but not the coordination to hold themselves in this position, so it is heavily dependent on neurology/balance/coordination, which comes after many reps and a lot of time held in a handstand position. No matter how much more overhead pressing strength you give someone they won't be able to do a handstand without the neurological side developing to hold the position. So, because the limiting factor in doing a OAP is strength I discussed training in the ATP PCr energy system. I admit this was a very limited explanation of how to train and there are many other factors involved in developing the ability to do a OAP (tendon stiffness and density, muscle fiber type, etc), but I did not want to spend a lot of time on the physiological side of things. To train in the ATP PCr system means you are training at high intensities for short periods of time, therefore developing type 2x fast twitch muscle fibers resulting in strength adaptations. In hindsight I should have stayed on this topic a little longer to better explain. I do appreciate your comment, I enjoy talking about this.

Thank you!! 🙏 I'm trying 😁

Thank you! I'd love to try it this year.

Agreed! 💪💪💪✊

Thank you! 🤜🤛

Thank you! 💪

Life do be like that sometimes 😅 Thank you!!

Thank you! And thank you for watching! :)

Love to hear it, thank you! 🙏

Thank you! I appreciate the nice comment!

Thanks, I appreciate it!! 😃🙏

Heck yeah, man! I appreciate the nice words a lot!

Your comment is much appreciated, thank you!!

Much appreciated! ✊

I appreciate it!

Thanks man! It really is appreciated! Congrats on getting your oap. Such a good question. I haven't used that method/machine to train oaps, but I think it's probably a really good tool. Like you said, you can easily progressively overload it and it's pretty close to the movement, especially if you have a one handed handle attachment to use on the cable machine. When I go back to training oaps (currently In a 2 arm endurance phase) I would like to incorporate this.

Thank you!! 😁

🧑‍🦰💪💪

Thanks!! I know how that goes, I've had elbow tendinitis a handful of times lol

I appreciate it! 💪

That would be crazy! I really appreciate it!! 😁

Thank you!! 😃

Thanks for the uplifting words and leaving a nice comment! 🙏

I know what you mean, I thought I would progress faster, but any progress is still fun! Have fun with it!

Check out loi Duong jr's video on learning it it's really good

Thank you!! 😁

Nice!

A rest week for Goggins lol

That's music to my ears! I really appreciate the nice words and recognition!

I'm hoping I can keep it going into my 40s and 50s lol thank you! 💪

Thank you! My hearing is permanently a little worse in my right ear, but nothing too bad. I used to hear ringing a lot, but not so much anymore. My ear infections were mostly just very painful and made it so couldn't chew solid foods or move my jaw to talk without being in pain.

Thank you, it means a lot, my friend!

It's super appreciated, thank you for the comment!! 😃

😁😁😁

Thank you! Cheers! 💪😄

Thank you! I had this same problem for a while. As you pull closer to the bar the biomechanics of the movement cause you to lose ability to generate power. I started adding in curls (bicep curls, hammer curls, and reverse curls) into my training and I found this helped a lot with the last portion of the oap because that last portion seems to use more biceps/forearms and less lats/back. That and trying to generate as much power and momentum when pulling at the bottom end of the oap, while keeping form, to propel your chin over the bar.

Thank you!! 💪💪💪

💪💪☝️

Thank you! 😊

Thanks, that means a lot!

Thanks, much appreciated!!

I really appreciate it, thank you!! Right, I was not doing oaps or oap variations every day. Once I was able to do oaps consistently I did oaps usually once per week and then weighted pull ups or assisted oaps on the other training day that week. For me, training anymore frequently resulted in lower quality sets, but I know a lot of calisthenics practioners do train a certain skill more often. Occasionally there are periods where I focus on endurance and higher rep bw pull ups sets and during those periods I have 3 training sessions a week, which I find works well when I am training for endurance.

@@claytonpuranenThat is good news for all of us ;)! I thought the time under tension required to do a OAP would be higher. ( Doing Pullups or OAP variations 4-5x a week ). I am currently doing 3-4 calisthenics focused workouts per week, so i will be progressing toward that then ;) ... Keep inspiring! & All the Best from Germany.

@@duhai1836 Best of luck on your calisthenics journey! Thanks again!

Heck yeah! I appreciate it!! 💪

Heck yeah! Get it!

Yes, it was. My one rep max weighted pull ups was ~80-85% of my body weight when I did my first OAP.

I haven't, but I should try it!

Thank you!

Heck yeah!!

Thank you! I have heard this from other people too, but I didn't notice much carry over to the front lever or human flag. Maybe it does for others though. I still can't do a front lever and I have been training the front lever for years now, but I have pretty heavy legs, so I think that is causing a slow front lever progression for me.

@@claytonpuranen I guess weight distribution affects it on everyone differently

It's almost like you have access to my "Video Ideas List" lol I think that would be a lot of fun! I went to one arm wrestling practice one time using the app Armbet a few years ago.

I actually pretty much stopped climbing in 2020. Since then I've only gone climbing a few times a year. My access to climbing has always been over an hour away drive to a gym and when everything closed I shifted my main fitness hobby to calisthenics out of convince, so unfortunately I don't have an answer. Great question though.

That's a great question! When I first started doing oaps I found it much easier on the rings, which I think is because my wrist, elbow, and shoulder were able to rotate as much as needed create the path of least resistance for my muscles to overcome gravity. I would eventually transition to the bar only because I wanted to get good at oaps on the bar. The bar better forces your arm into a very specific position so the reps are more consistent. I also didn't like the swing of the rings. The bar is more stable which I like. Both have pros and cons, I suppose deciding which one to train just depends on which one you want to get better at!

Awesome, I appreciate the thoughtful response!

@@stranger_unfamiliar Absolutely!

I actually pretty much stopped climbing in 2020. Since then I've only gone climbing a few times a year. My access to climbing has always been over an hour away drive to a gym and when everything closed I shifted my main fitness hobby to calisthenics out of convince, then started to really love it, so unfortunately I don't have an answer. Great question though!

Thank you! I appreciate it!! 💪😁

You got this! You don't need me! 😀

By the time I could do 25 bw pull ups this made me powerful enough to be able to pull +90 lbs for a few reps. So, to get to 25 bw reps took about 6 months or so. Yes, adding 2 lbs per week is a very good rate. It's not too fast or too slow. That could be over 100 lbs in a year, if all all your training goes well, but eventually the progression rate will slow down. It's better to not progress too quickly because tendons don't adapt as fast as muscles do, so this will help keep your risk of injuries low.

💪💪💪

Planet Rock

@@claytonpuranen that's exactly what I thought! I go there twice a week

@@T_gaming28 No way! It's a great gym! Small world lol

@@claytonpuranen very small indeed lol. I love that place

I appreciate the feedback! I did move past that phase quickly in the video, mostly because I didn't have any recorded sets progressing to that weight and I wanted to keep the video length down, but I agree that would have been good to detail more. I spent too much time just doing body weight pull ups in the beginning. I did so many bw pull up workouts which built so much pulling power that by the time I started doing weighted pull ups I was already pulling quite a lot of weight in a weighted pull up and progressed quickly from the weighted pull up phase to the assisted one arm pull up phase (according to my plan). That's just how it ended up working for me. You have accomplished so many high level skills in calisthenics! That is very rare. I'm working on my front lever still. It can be difficulty to progress in so many different skills. I'm not sure what the cause of your plateau is because there can be many reasons, but dedication does not sound like a problem. Do you think you are training too many different skills at one time which is slowing down your weighted pull up progression?

@@claytonpuranen No I actually don't train any skill other than full planche at the moment, everything else I kind of already do at a good level. The issue is not only weighted pull ups, I do a classic push pull legs split and nearly all my lifts are kind of stuck(My bench max has been 240 for over 3 months and I don't see progress at all). I don't know what the issue is. my guess is that I just didn't eat enough to have energy to grow. On a bulk which I finished 2 weeks ago I only gained about 5 pounds in 3 months(to 155 pounds) and now I've been cutting which makes it very hard to progress any further. On my next bulk I'll be eating some unholy amount of food, because even with 3500 calories per day I saw very little weight gains. I feel like I failed to adjust my usual diet to my college life which turned out to be much more active.

@@edikos7980 Good and adequate nutrition does play a big role in progressing, not only body weight skills, but especially when trying to pull heavier weight, so that is wise to consider adjusting. Definitely important to get the right amount of rest and deload periods in too. Sounds like you'll get it sorted out!

Huge progress! Keep it up!

My long lost brother 😔😆

It's difficult to hold a straight body position at first because it takes a lot more strength to do that, but eventually it's possible. There may always be a slight angle to the body for balance.

@@claytonpuranen Interesting. Thank you very much!

@@KaweerMonger Totally!

I'm sorry to hear that, ear infections are super painful. Mine were outter ear infections. I wish I could help you out, but it just took time and antibiotics. I will say that I stopped swimming in lakes and pool, which might have helped. I would get one annually for many years, but for some reason the one I got in 2017 did not respond to treatment well and moved from ear to ear. Then at some point it finally went away and I have been free of them since. I really hope you can get over it and stay healthy too!

One step at a time! That was just my own personal progression. I think one should start adding assisted oaps and weight pull ups when one is doing 15 or more good bw pull ups in one set.

Hell yeah! Greater than 3x body weight squat is a huge achievement. Good luck! 🦵🦵

Thank you for the encouragement! You're an inspiration to a lot of people.

@@l.abuddy23 I'm happy to do it, and thank you! I'm trying to show that anyone can do difficult things! 🤙

I see your point and it's a good point, but to keep the video length down I moved past this part quickly and implied that I slowly developed my pull ups over time by doing lots of reps, so I could focus more on oap development.

Exactly. He starts with multiple sets of 20+ reps. A few people can get one 20+ rep set. Almost no one can do multiple sets of 20+.

Too many 😳😅