How to Do 20 Pull ups (& Break Any Calisthenics Plateau)

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How to Do 20 Pull ups (& Break Any Calisthenics Plateau)

Рет қаралды 38,589

Жыл бұрын

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In today’s video we’ll be talking about how to break any calisthenics rep plateau and hit popular milestones such doing 20 Pull-ups.
In part 1 I’ll be sharing most of the practical stuff, so programming, sets, reps and all that.
And in part 2 (coming soon) we’ll cover things such as training mindset, potential supplements and some more long-term programing strategies.
Workout A summary: 4-5 X Easy-sets at 40%-50% max / 45" rest (minimum)
Workout B summary: 2X Easy sets / 45" rest, 2X sets Till Technical-failure / 4’-5’ rest
Training Frequency: 6 Workouts per Week
Deload week: Once every 4-6 weeks (depending on your stress levels, age, and sleep quality)
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout A
Thursday: Workout B
Friday: Workout A
Saturday: Workout B
Sunday: Rest
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Recommended Gymnastic Rings ◎◎: www.bodyweight...
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OTHER BOOKS (Beginner and Intermediate):
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
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ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: www.superherobo...
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My favorite Jump-rope: www.bodyweight...
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My favorite water-proof calisthenics shoes: amzn.to/3Iqgbn3
Follow me on INSTAGRAM: / bodyweightmuscle
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Disclaimer:
All information in this KZfaq channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.

Пікірлер: 110

@BodyweightMuscle Жыл бұрын

Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help! Pull-up Warm-up Tutorial: kzfaq.info/get/bejne/rKdylcJlv6jbgqM.html *Workout A summary* 4-5 X Easy-sets at 40%-50% max / 45" rest (minimum) *Workout B summary* 2X Easy sets / 45" rest, 2X sets Till Technical-failure / 4’-5’ rest *Training Frequency* 6 Workouts per Week *Deload week* Once every 4-6 weeks (depending on your stress levels, age, and sleep quality) EXAMPLE: Monday: Workout A Tuesday: Workout B Wednesday: Workout A Thursday: Workout B Friday: Workout A Saturday: Workout B Sunday: Rest

@rae6555 11 ай бұрын

Got my 20 reps today. Took me about 2 months of training for it.

@BodyweightMuscle 10 ай бұрын

Awesome man, congrats! Did you use my training method? How old are you?

@rae6555 10 ай бұрын

I‘m 16 and I did 6 sets to failure every 3 days at the start of my pull day. I focused on getting 2-3 more pull ups in total every time i worked out. But I could already do 12 pull ups before I started training for reps. Though I think I could have gotten my 20 pull ups earlier if I did more easy sets instead of always training to failure.

@BodyweightMuscle 4 ай бұрын

💪🏼🤘🏼

@jmove7647 10 ай бұрын

I’ve been stuck around 10 pull ups for a while and it was pretty discouraging. Thanks for this video, I injured my wrist recently but once I’m back I’ll definitely give this a try!🙏🏾

@onceitisover 10 ай бұрын

I'm at 13. I try to do 3 sets of 10 now, with max like 3 min break in between (only first set can be done 10 in a row, after that I have to take like 1-5 seconds breaks to get to 10). It's a random, not sure if it will help, who knows haha, need to get at least 15 first until i can do 20, but at this point I'm not even trying my max anymore, but just doing sets

@ethanielethaniel Жыл бұрын

Finally, a great video about pull-ups and how to increase your performance!

@BodyweightMuscle Жыл бұрын

thanks Akis bro! 💪🏻

@PsychedelicMakai Жыл бұрын

i still couldnt do even 1 pull ups! i achieve 1 like month ago but suddenly i couldnt it anymore i put on my training but i never give up!! thanks dude

@BodyweightMuscle Жыл бұрын

Keep it up man, consistency trumps all!

@PsychedelicMakai Жыл бұрын

@@BodyweightMuscle i return to this video, i achieve 3 reps today!! i really thank you!

@ilikechickennuggetssebee7238 Жыл бұрын

@@PsychedelicMakai how many can you do now?

@miloice74 Ай бұрын

You are an inspiration. Thanks for the video. I am training to go beyond 20 pull ups. The last time I did 20 pull ups in a set was as a teen wheb I was 12kg lighter. I have reached sets of 18. I agree very much with your hybrid system

@BodyweightMuscle Ай бұрын

Hey man, good luck, let me know how it goes 👊🏼

@miloice74 Ай бұрын

@@BodyweightMuscle I just did 4 clean pull ups with my 9year old son hung on me over the weekend. :) I will continue with my training and tracking the sets.

@BodyweightMuscle Ай бұрын

Nice, weighted pull-ups, the best kind of them :)) How cool does your son thinks you are when you pull out something like that?!

@radercalisthenics Жыл бұрын

One of my biggest regrets is that I never stopped at that pull-up bar along the lake but rather drove by it multiple times. I intend to rectify that situation! I find that I can only do 2-3 fewer reps on rings versus bar, but I don't use the bar much any more due to elbow sensitivity. Do you know why my max would be lower with rings? Energy leaks? Anyway, great video and great advice.

@BodyweightMuscle Жыл бұрын

Hi Stephen! Some people say that the instability that the rings create have you exerting more energy per rep. Yet personally I don't believe this makes such a difference and it really has to do with what is your body most accustomed to. For example I've had trainees of mine that learned to do pull-ups on gymnastic rings under my coaching and when they tried to do pull-ups on a pull-up bar they actually found it harder! So I really think it's an issue of what you've done most in your life and therefore if you've done a lot more reps on the pull-up bar it makes sense that rings will be harder and vice versa!

@TheWisdom3 6 ай бұрын

Took me almost 4 years,. but I'm here now. Starting from unfit smoker. 39yo now. Max is 22 so far.

@BodyweightMuscle 5 ай бұрын

22 is amazing! Great job my friend, and welcome to the channel if you're new!

@faarifitplanet9227 Жыл бұрын

I often watch your videos and use some of these steps on my workout channel too

@BodyweightMuscle Жыл бұрын

💪💪

@jonathanstavely9656 Жыл бұрын

Hi thank you so much for this I find this extremely helpful! I liked so many things about this post, especially where you mention respect the process- some days will be great, some days not so great in the overall training, but keep up with patience and persistence! Thank you for giving great guidance on sequencing as well, much appreciated! 👍👍👍👍👍

@BodyweightMuscle Жыл бұрын

hi Jonathan, happy to hear that, thank you for your feedback sir!

@faarifitplanet9227 Жыл бұрын

Thanks for sharing all this

@BodyweightMuscle Жыл бұрын

You are so welcome!💪🏻

@faarifitplanet9227 Жыл бұрын

Great bodyweight workout explained

@calle6075 Ай бұрын

Thanks dude!

@BodyweightMuscle Ай бұрын

Your welcome sir

@calle6075 Ай бұрын

@@BodyweightMuscle Didnt mean anything disrespectul with ”dude”, so sorry, Sir 😀. … I have never subscribed to a channel after just watching 1 video, except now, because you obviously know your stuff and present it well and seem like a good guy overall 👍🏼💪🏼. So I’m subscribing now and start this pullup program now on monday. Thanx for your knowledge and keep up the good work! 👍🏼💪🏼

@BodyweightMuscle Ай бұрын

Hey man, I didn't think you meant anything like that. Don't worry, I'm not the new age "woke" kind of person that takes everything personally 😄 Welcome to the channel and good luck with the program, let me know how it goes! 💪🏼💪🏼

@calle6075 Ай бұрын

@@BodyweightMuscle Yeah buddy 👍🏼

@faarifitplanet9227 Жыл бұрын

You are the best 💥💥👍👍💥💥

@BodyweightMuscle Жыл бұрын

You're awesome as well my friend :)

@calle6075 Ай бұрын

At 5:02 is it supposed to be the rest (4-5 min) between the failure sets? I undestand it as that you always have about 45sec between the easy sets, and the days when you have both easy and failures, you rest 45sec as usual between the easy, but after the last easy, before and between the failure sets you rest 4-5min.

@jonnk7347 5 ай бұрын

It really works, this kind of approach. Started out at barely 4 reps only six weeks ago, now I'm at 7 reps. And that's with three weeks of viral infection!

@BodyweightMuscle 5 ай бұрын

Hey John, very happy to hear that!

@knightlycan1377 3 ай бұрын

How many can u do now ,and dont test ur max in middle of program it will hinder ur gains bro anyway congratulations, i am week 4th of this training excited for test day😊

@boazgubany3403 Жыл бұрын

Great and helpful video, thx!

@BodyweightMuscle Ай бұрын

Your welcome man

@basicprogrammer6147 2 ай бұрын

The pyramid method worked great for me. This method, you do pull ups every day. You keep one in the tank at the peak of the pyramid. So, a pyramid would look like: 3, 5, 7, 9, 11, 9, 7, 5, 3. The notion is that your body gets used to doing pull ups every day. I forgot what that's called when your muscles get used to a daily routine.

@sergedupon7903 Жыл бұрын

Hi Anthony, great video once again! This is just what a needed to my “train every day push/ pull program”. Can i apply the same with dips on the same day? So one easy day with pull ups and dips followed by a technical failure day with pull ups and dips and so on?

@BodyweightMuscle Жыл бұрын

Hi Serge, great questionn I actually cover this in detail in part 2 (I even give an example with dips) but the short answer is that yes indeed you can! Also, since dips will be your focus, start with them first and couple your pull-ups afterwards

@sergedupon7903 Жыл бұрын

Thank you for your quick answer Anthony! I will apply this in my training. Looking forward to part 2!

@BodyweightMuscle Жыл бұрын

You're very welcome, keep on training 💪🏻

@jimmymicha8015 Жыл бұрын

Hello Anthony! How do you combine this with a 6 days a week training, wanting to work also chest (push ups), biceps (chin ups), legs, squats, triceps (dips) etc...

@BodyweightMuscle Жыл бұрын

Hi Jimmy that's a good question, I'll be answering it in excruciating detail in part 2 😄💪🏻

@froggggggggggggggggggggggggg 9 күн бұрын

So on b days i have to do first two easy and then two or thre untill failure and thats all?

@jamesmorwood619 Жыл бұрын

Great video Anthony! Really looking forward to starting this routine. I have a question. As someone that wants to improve pull ups for climbing, what is the bare minimum push routine to support this? Not interested in aesthetics, just want to be really strong at pull ups but not have imbalances that could cause injury. Thanks 💪

@BodyweightMuscle Жыл бұрын

Hi James, excellent question! I actually cover this in detail in part 2. But to give a quick answer in case you want to get started sooner than next week, let me ask you first: What kind of push exercise can you do? I'm assuming you can do push-ups, what about dips?

@jamesmorwood619 Жыл бұрын

@@BodyweightMuscle push ups and dips. I have rings but most days will use bars in the park during a run

@BodyweightMuscle Жыл бұрын

@@jamesmorwood619 Gotcha, here's then how I'd combine those with this routine: www.dropbox.com/s/ebq3pjp95swwllk/DIPS%20%26%20PUSH-UPS%20PULL%20UPS.png?dl=0

@BodyweightMuscle Жыл бұрын

@@jamesmorwood619 P.S. In terms of intensity, only go harder on push exercise during your easy pull-up days (I explain this in detail in part 2)

@jamesmorwood619 Жыл бұрын

@@BodyweightMuscle awesome, thanks Anthony, looking forward to part2!

@nandogc Жыл бұрын

Hi Anthony, How should I add this routine to my daily workout? I am currently following the advanced phase of your book "How to Build Strong & Lean".

@BodyweightMuscle Жыл бұрын

Hi Nando, I actually cover this in detail in Part 2. But, in a nutshell, replace all your pull exercises with Pull-ups (if you pull-ups are the exercise you want to improve) and take it easier (intensity-wise) on the rest of the exercises, especial on Workout B of the plan suggested in the video.

@nandogc Жыл бұрын

@@BodyweightMuscle Thanks so much, Anthony! 💪

@luismelo2216 Жыл бұрын

Great video. Is it OK to do other exercises (push-ups or squats, for example) during the rest periods between failure sets?

@BodyweightMuscle Жыл бұрын

Hi Luis, yes indeed, I actually recommend this in part 2 and I share different ways on how to apply this. I'll be releasing part 2 this Saturday so stay posted 💪🏻

@chadholladay6228 Жыл бұрын

Hi Anthony, great stuff as always. Would you modify this at all for us old dudes over 40?

@BodyweightMuscle Жыл бұрын

Hi Chad! I followed the plan as it is and had great results. I just recommend staying on the low end of volume from what is recommended in the video.

@constantinkulikov4907 4 ай бұрын

First do one pull up then do another 19. 🎉

@BodyweightMuscle 4 ай бұрын

Yep, we all start from one!

@constantinkulikov4907 4 ай бұрын

@@BodyweightMuscle legend, imma subscribe now

@BodyweightMuscle 4 ай бұрын

Welcome my friend 💪🏼

@bodwiser100 Жыл бұрын

Thanks a lot! On days when I do easy + failure sets, did you mean 4-5 minutes rest between easy sets also? Or did you mean 45 seconds (at least) between easy sets and 4-5 minutes between failure sets?

@BodyweightMuscle Жыл бұрын

Hi Rajat, the second one! 💪🏻

@sicka2 Жыл бұрын

Aren’t you at risk of getting tendinitis if you would do pull up’s 6 days a week, even with the easy days?

@southwestcalgary Жыл бұрын

You are at risk of being weak

@BodyweightMuscle Жыл бұрын

Hi SA, it depends. If your joints are healthy, you follow the custom warm ups and guidelines, doing this once or twice a year shouldn't be an issue. If you have a history of tendonitis caused by pull-ups and overall sensitive joints you might be better off to avoid intense training routines like this one.

@BodyweightMuscle Жыл бұрын

Hi Dennis, this hasn't been my experience when following all the guidelines that I've shared in this video and the rest of the advice I'll be giving in part 2

@southwestcalgary Жыл бұрын

@@BodyweightMuscle no no , i meant you are at risk of being weak if you dont do pullups , it was a cheeky answer to his non sense

@liquidh5226 Жыл бұрын

@southwestcalgary It's not nonsense. I used to do so many pull ups until my elbows started to creak. Took a year to recover. Work out with some sense. I would say 3x a week would suffice to improve (but do to failure).

@slavicus2046 Жыл бұрын

I've been stuck on 12 pull-ups for months, so frustrating. Especially since my dips keep going up and up like it's nothing.

@BodyweightMuscle Жыл бұрын

Don't worry, that happens, progress isn't always linear! I do recommend going through this plan, though, it works really well! 💪🏻

@timadams9447 11 ай бұрын

Have you considered adding a little hanging weight to make those 12 harder? Might help you break through at normal hanging weight

@user-iy8tp7vw3x 7 ай бұрын

I have this same problem. I know the reason.

@eagleeye5520 3 ай бұрын

I'm stuck at the damn 12 reps

@BodyweightMuscle 3 ай бұрын

Give it a try!

@satchycollins3985 11 ай бұрын

Thanks

@BodyweightMuscle 10 ай бұрын

Your very welcome my friend!

@user-od5bz1ob3p 8 ай бұрын

@BodyweightMuscle 8 ай бұрын

@knightlycan1377 4 ай бұрын

Anyone tried this progream??can u share ur progress

@BodyweightMuscle 4 ай бұрын

Just go for it my man, don't overthink things until your life passes you by. If your instinct tells you to go for it, go for it. It's exercise, what's the worse thing that can happen? Keep on training and let me know how it goes 💪🏼

@knightlycan1377 4 ай бұрын

@@BodyweightMuscle thank you you are really inspiring🤘the thing is i have been stuck at 7 pull up for an year but i will give this a try and let u know how it goes

@knightlycan1377 4 ай бұрын

@@BodyweightMuscle BTW ur really strong 20 perfect lower chest to bar pull up takes insane strength most people do only chin above bar

@BodyweightMuscle 4 ай бұрын

Your very welcome my friend. Stick to it and you'll get there! Yeah chest to bar Pull-Ups are a completely different story. But I would say start with chin over bar and once you get the reps you're happy with then start aiming for chest to bar

@BodyweightMuscle 4 ай бұрын

Also, how old are you?