How To Increase Pull Up Reps FAST!

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Have you been wondering how to increase pull up reps fast? This video explains a method that I've used multiple times to increase my pull up reps. And I didn't even realize it until now, but this method is the most effective way I've found to do it. It's really 2 training principles that go hand in hand:
1. High frequency
2. Submaximal sets
That's it! I've used this while doing purposeful "greasing the groove" and training submaximal sets multiple times a day (usually around 6-12 sets). I also used these principles without even realizing it when I built my backyard pull up bar because I was practicing every day and not repping until failure. And I ALSO used this method when I did my 100 push ups and pull ups a day challenge. Each time I used these concepts, my reps went up FAST.
I hope you find the advice helpful!
-Ryan

Пікірлер: 151

@BrodytheCuber 4 жыл бұрын

I just wanted to say thank you! Using your progression, I learned how to do my first pull up! I’m up to a max of 2, and now I’m going to use this technique to try and increase that max. Edit: it’s been 5 months since I made the original comment. I’m at a max of 10 now!!

@calmluhburner 4 жыл бұрын

BrodytheCuber yooo your one of my fav cubing channels good job on your achievements. i didn’t expect to see you here, can you do more COLL vids

@BrodytheCuber 4 жыл бұрын

@@calmluhburner I think I've covered everything I want to on COLL. Most of the cases that I haven't shown aren't worth it in solves

@Grahm124 3 жыл бұрын

BrodytheCuber nice job man

@MinusTheGym 2 жыл бұрын

Glad to hear greasing the groove increased your max pull ups! I'm pinning this comment now so others can see your testimonial :)

@hollychapman1330 4 жыл бұрын

I unknowingly did this exact protocol about 5 years ago! My goal was to do 50 pull-ups per day ( I tacked on 50 pushups also). I did most of the pull-ups in sets of 4 and then I would drop down and do 10 pushups. My lats grew incredibly and I was able to do 14+ pull-ups at the end of a month. I'm a 57 y/o female and I still do sets of 4-5 pull-ups a couple times a week. Time to up my game! Thanks for the reminder and great video!

@crazyaboutgains157 3 жыл бұрын

Wowww that's great. You are in EXCELLENT health for someone your age, respect

@wail_sw.1452 2 жыл бұрын

respect for ur will and strength. ur very strong as a female !!

@wizardluigi3296 4 жыл бұрын

This video was posted 1 day after my birthday. Even being late, I thank you for my 16 years gift! Helped a lot!

@yaronkl 3 жыл бұрын

I love your channel. you explain things in a clear, calm rational way that is easy to follow and motivating.

@mariohenriquetomassi8272 4 жыл бұрын

Yeah, I'll start this method. Gotta change my training and increase my reps. Thanks

@iansomnium8796 4 жыл бұрын

Very helpful video, as always Ryan. Thanks for the info!

@heyheyhey2304 4 жыл бұрын

OMG man, I've litteraly been trying a method quite similar to yours ! Since I want to learn the front lever, I decided to do the greasing the groove BUT always trying to do max rep Pullover + Negative muscle up. So far, I've been able to go from tucked front lever to advanced front lever in a week !

@DogDog173 3 жыл бұрын

These are valuable tips! Thanks!

@FacePullTiToX 4 жыл бұрын

Really good video. I like your style. Keep it, man

@mitfitjn7 3 жыл бұрын

Great video and well explained. Yes this works with lifting weights also like Squats, bench ,deadlifts if someone wants to increase their strength. All about CNS and movement adaptation.

@Kitchissime 3 жыл бұрын

Great ideas!

@proveporx1926 4 жыл бұрын

Great video thanks

@joemerino8218 4 жыл бұрын

Great information, this is exactly where I am stuck. One of my biggest issues is my speed going back down. For chin-ups, I am smooth and steady but pull-ups I am almost doing a fast-ish negative on the way down. I have no clue why I do this but I know that is a limiting factor of mine. Might just need to change gears and try your method and see what happens. Keep up the good work

@MinusTheGym 4 жыл бұрын

Joe Merino yep, sounds like the same situation I was in. Try GtG or any form of high frequency/submax sets and you should see improvement. It's almost like you're "practicing" the exercise daily instead of working out with it, but it really helps.

@padscouring1752 4 жыл бұрын

very impressive !!

@robmorrison5059 3 жыл бұрын

I'm definitely going to give this method a shot, as I have found myself plateauing at 5 reps. Thanks, so much, for more invaluable info!

@perotal 3 жыл бұрын

So, how did it go

@TheAlexlegend09 3 жыл бұрын

Rip

@AlekNik1994 2 жыл бұрын

@@perotal He is dead.

@javiersilva4838 4 жыл бұрын

You are awesome ✌️💪

@dobrocsi2008 4 жыл бұрын

Hi Ryan, I've been stuck at 5 or 6 reps for along time, I am definitely going to try this method. Thank you!

@HBT9410 4 жыл бұрын

Hi Gabor, how did it go? I´m stuck on 4 should I try it?

@Duci1989 2 жыл бұрын

Curious how it went, any luck?

@Kas-kw4xf 4 жыл бұрын

Lovely advice. Thank you. Can you recommend a decent pullup bar?

@kanakpratapsingh8466 2 жыл бұрын

Thanks man

@bearleeleagle7170 4 жыл бұрын

Thanx again, Ryan. I am definitely going to try this for I am stuck at 6-7 reps for almost 3 months - it´s a bit frustrating...

@joeycalisthenics8465 4 жыл бұрын

Bear Lee L ́Eagle I can help you increase :)

@kanedavies8856 4 жыл бұрын

I feel like a week by week programme would be a great mini series, say like from a complete beginner to being able to go from frigstand to handstand, include recommended sets and goal until you progress and this could be done with all positions. I find the hardest thing with how to tutorials is thr time frame is never highlighted (I understand people are at and get to different levels at different rates)

@dougie-thugie 2 жыл бұрын

I agree in part, I do a full body calisthenic system every day. But I go to near failure, everytime, it took a little bit to get used to. But if you ever worked construction or manual labor you know the first week back, sucks, the body adapts.

@ryanrygogoloversic8826 8 ай бұрын

I’ve known about this method since high school but I never gave it an honest go longer than a couple days before I falling back into a regular split. The past month I’ve been diligently practicing pull ups, handstand push ups, pistols and dips. My energy and strength is going though the roof. My body just wants to work and move all day now. I’ll absolutely be implementing this a few months a year to grow strength. 🤟🏻 It feels amazing to not feel broken down all the time between workouts haha.

@juanvaldiviesovicuna7724 4 жыл бұрын

muy bueno, saludos desde Chile

@itsFisch 4 жыл бұрын

Wow, that is an unexpectedly long plateau. I started fresh on calisthenics in late September thanks to your channel, my pull up bar arrived in Mid-October. I remember I could barely do 3 pull-ups. But every time I felt like I was hitting a plateau, I would follow your ladder set routine for a week because I realised that it helped my push-ups at the very beginning. Now I can hit 8 pull-ups per set in 4-5 supersets.

@mr.coconut2310 4 жыл бұрын

oh man, you've really blown up since the last time I checked your channel. keep up the hussle minus!

@DownhillDesireMTB 4 жыл бұрын

awesome! i still need to lose about 24 lbs before i think i will get even 1 pull up! lol. i had to start by just hanging to build my grip strength. gonna get some bands to help!

@A4969Z 4 жыл бұрын

Good luck!

@stepanbalakirev8422 4 жыл бұрын

Use bands, you can start doing pullups at almost any weight, this guy even recommends in one of his videos, as do other fitness youtubers. Focus on form or just basic progressions, pasive/active hangs, scalpular pull then when ready do pull ups. I went from 0 to 12 in 3 months, granted I'm skinny, but doing progressions helped waaaaay more than grinding what you can do atm as this guy suggests. Sorry for the necro

@elefant9173 4 жыл бұрын

to be fair, the more musclemass you have, the more kalories you need, the faster you'll melt down the fat. just go for it - maybe not with pullups, but do everything you can to build muscle, it just helps shrinking unwanted mass :)

@NordKristal1kristal 4 жыл бұрын

Perfect

@berndwebklo7867 4 жыл бұрын

Thank you! Nice Video again! Do I have to warm up befor I do these 50% pull up sets?

@MinusTheGym 4 жыл бұрын

Bernd Webklo no, a warm up really isn't necessary. At least it wasn't for me. Just make sure you're only doing roughly 50-75% of your max and your form isn't sloppy.

@NordKristal1kristal 4 жыл бұрын

Amazing

@markusbreckner464 4 жыл бұрын

Would you recommend doing that high frequency submaximal training together with the normal workout? Lets say I do 3 times a week a full body workout an am on 5reps max. And like your recommendation I do everyday multiple times like 2 reps. Should I keep with my pull routine 3times a week and go for max reps? Or should I better doing less reps on that workouts? Thanks for your answer, great video like always, I am a huge fan of your videos!

@manishtandel4199 3 жыл бұрын

Excellent video. I think I have reached my peak of 18 max reps. I believe you can increase your reps by spending more time on each pullup especially while going down from the top position. Try about 6 seconds on each pullup while on the way down. This will develop the muscles and increase your reps. Might help. Been working on pullups since last 8 months. In two months i went from 4-5 to about 15 I think. Now after 6 months I am at 18-20 pullups.

@amoghpratapsingh4938 4 жыл бұрын

Can you plz make video on *false grip* on rings i am learning ring muscle ups. But that false grip is soo painful on wrist.

@birdsamora9925 4 жыл бұрын

Ok my advice would be to work on the wrist flexibility.

@thzlaurix4821 4 жыл бұрын

Start with holding the False Grip in the Australian Pull up Position or if still too hard start with one Hand normal an the other Hand in false grip. Or also try to First hang in the false grip with slightly bent arms. Or in this Video from min 2:44 kzfaq.info/get/bejne/f9Gnac2n37Gzpnk.html it is explained very well.

@feanglampard2930 4 жыл бұрын

Great vid man, like always

@thzlaurix4821 4 жыл бұрын

Feang Lampard you mean the video by Calisthenicmovements?

@franciscof2928 4 жыл бұрын

Just do a foot supported muscle up transition with a false grip to build up strength in both your wrists and elbows. I got the muscle up a week after i started specifically working towards it.

@mareDBS 3 жыл бұрын

Best channel ever

@MinusTheGym 3 жыл бұрын

Best comment ever 😁

@omegapsi847 4 жыл бұрын

Just to get an idea of the starting volume, how many total reps per day did you do and in which time steps did you increase the volume?

@gingerbreadboy 4 жыл бұрын

I’ve plateaued at 5 reps so I’ve just started doing sets of eccentrics after my regular sets but I think I’ll start doin 2 reps every time i walk past my bar.

@mazklassa9338 4 жыл бұрын

Looking forward to when the cold weather backs off a little, for that homemade pull up bar which you made.👍

@gnarlsdarkley 4 жыл бұрын

It took you appr. a year from 1 to 6 reps? Wow that's unexpectet. I started with Calisthenics in late October/beginning of November with the help of your channel. After 2 months I was at 6 to 8 reps. I used resistence bands and negative pull ups at first and lowered the bands continuously. When I could do 5 clean reps I used weight belts. Without any weights I can do 12 reps at the moment. So maybe this is an alternative way to strenghten your volume as well. edit: but I really like the idea of your "ladder". I will keep that one in mind if I find myself in a plateau phase

@o_o3408 4 жыл бұрын

It took me a year too. I didn't use resistance bands, because I didn't know what they were during my first year of pull-ups. He probably didn't use resistance bands too

@MonacoRocha 2 жыл бұрын

Hi love your vids. !!! I can only do 8 pull ups , so if I do lets say 5=6 sets during the day I should do 4 reps ?

@micheleguidi9380 4 жыл бұрын

Great content shared! Hope this will help, as I’m stuck at 8/9 reps since almost an year. How many sub maximal sets per day do you propose for this method/approach? And recovery time between sets stay in range 60-90sec is ok?

@dorianurem6203 4 жыл бұрын

More time would be better so you are fully rested, do as many sets as you like in a day but rest fully that means at least 5-10minutes

@MikesMusicMethod 4 жыл бұрын

This makes sense. But when did you do this? Right now I've committed to your intermediate routine. And I'm not gonna break that promise to myself to stick with it for a good 3 months. So when are your greasing the groove? Does this just fit into any routine? Or is it a routine in and of itself?

@Lobo1888 4 жыл бұрын

I maxed my pullups from 1 to 11 in three months by doing regular pullup training every second day, but also by reducing body fat and pushups, dips, squats etc. I didn't do much, but it's true, you have to be patient and work on your endurance.

@moayedmahmod5283 4 жыл бұрын

so should I take the pull-ups of my routine or continue with my routine and add greasing the grove

@MR-yb8od 4 жыл бұрын

Great video, thanks Ryan! Quick question: Does „greasing the groove“ help with hypertrophy in your opinion, or does it just get your reps up?

@MinusTheGym 4 жыл бұрын

MR thanks! In my experience, GtG is only good for increasing reps. I've never noticed any mass gains from it.

@stopit9280 4 жыл бұрын

@@MinusTheGym Would you say doing sets till failure on pullups is better for hypertrophy?

@alexmcdreamy9936 4 жыл бұрын

@@stopit9280 yeh

@javierventuraabalony5411 3 жыл бұрын

how can I adapt this to my workout

@quentindevreese1084 3 жыл бұрын

Can we do GTG and latter same day? and if yes can we do ladder everyday and how many set? thanks

@tina360 4 жыл бұрын

Hi, what if you don't have a pull-up bar and what are the alternative

@thestoicteacher 4 жыл бұрын

How does this fit in with a weekly programme? If I'm greasing the groove with pull ups and dips everyday is it okay to be doing a cardio/bodyweight programme that incorporates push ups/chin ups for endurance 2x a week?

@alexmcdreamy9936 4 жыл бұрын

@Tolga Öztürk wait so if I'm greasing the groove with chinups I can't be doing weighted chinups on my weight training days????

@ebbanjenkins5960 4 жыл бұрын

I've started this method..been stuck at 10 to 12 reps for a year..aiming for 25 eventually

@joeycalisthenics8465 4 жыл бұрын

ebban jenki

@Rapunzel879 4 жыл бұрын

Static holds and slow negatives.

@dentzierands8357 4 жыл бұрын

.Do you have a full back workout

@vinceington2540 4 жыл бұрын

How do I integrate this into my normal training routine? I read a couple of times that you shouldnt hit the muscle group in your normal training that you train in GtG. So when im going for GtG with pull ups I should not do body rows in my normal training routine? Answer very much appreciated

@angjelohyko5581 3 жыл бұрын

U can do gtg and your rows in your normal routine because gtg is low intensity

@CaptainRhodes 4 жыл бұрын

Will work on increasing those reps but one thing I would really like to be able to do is to actually touch the bar with my chest as I go up. It doesn't feel like a complete rep without it and Im just not able to do it.

@MinusTheGym 4 жыл бұрын

Captain Rhodes that's tough. I can do that on explosive pull-ups but not sure if I can on smooth reps. I'll have to give it a shot...

@christopherfisher1694 4 жыл бұрын

Great information. Although it could be summed up in 30 seconds

@Sitoopie 4 жыл бұрын

Did you do this along with PPL? I’m concerned that it will affect my recovery for pull days

@Kboges 3 жыл бұрын

Keep it submaximal. It might take a few days to adjust but you should be ok. Think about manual laborers that also go to the gym after.

@mikimilostnic2366 2 жыл бұрын

Great chanel! Lets say my max pull ups are 4, how long should I do 2 reps for? A week? 2 weeks? When should I ad reps and when should I max out? Btw.. how long is the gtg gonna take? Best wishes from Sweden

@MinusTheGym 2 жыл бұрын

Try doing 1 or 2 reps at a time periodically throughout the day. Like maybe 5 or 6 times. Do that every day. Then once a week, in the morning when you’re fresh, go for a quick jog to warm up and then test your max with a set to failure. I noticed my max went up a little each week. I once brought my max pull ups to 21 reps using various forms of submaximal sets: GtG, ladders and pyramids. It took a while but there was gradual improvement the whole time. View it as a practice and not a pursuit. You’re using submaximal sets to practice the movement and in time this will improve your performance, much like how we learn musical instruments or other skills.

@mikimilostnic2366 2 жыл бұрын

@@MinusTheGym Thanks bro! Your the best! Love your channel. Keep the good work 💪💪

@omegapsi847 4 жыл бұрын

what is the song called in the intro and outro of this vid? very useful tip, thanks!

@MinusTheGym 4 жыл бұрын

omegapsi847 the song is called "Against Gravity" by Evgeny Bardyuzha. A fitting title for bodyweight exercises like pull ups 😁

@omegapsi847 4 жыл бұрын

@@MinusTheGym Thank you!

@parmgrewal2768 4 жыл бұрын

Is plateauing from doing the same exercise regularly a myth?

@RickMartinYouTube 4 жыл бұрын

yep, six reps is my level now....thanks for the tips

@user-ot7jd6rs6g 3 жыл бұрын

Now?

@dragonchr15 2 жыл бұрын

this basically seems to activate those muscle fibers needed to do more pullups...until you body realizes they are needed, it won't activate them

@lax1e676 4 жыл бұрын

So did you stop doing pull workouts for as long as you did greasing the groove moment?

@Kboges 3 жыл бұрын

You can do both. You just may have to reduce your volume on your pull day.

@antalmonoki1363 4 жыл бұрын

Hi Johnny Sins!

@maazkhan1239 3 жыл бұрын

Whatever nice vedio

@LostInLeiden 4 жыл бұрын

I injured myself by greasing the groove because if you want to workout so frequently you don't have the time to warm up each time... Isn't this a risk?

@LaMach420 4 ай бұрын

I just warm up before the first set then do subsequent sets every 5-10 minutes that way I remain fresh.

@mikesilva5085 4 жыл бұрын

Psychology helps. If you wanna increase your reps visualise something that will encourage you to go that bit harder.

@ondrevassell1051 4 жыл бұрын

That's how I gain

@davidyang6074 3 жыл бұрын

I'm starting to seriously question training to failure, while maxing total volume should be the focus. I've not had much progress in the past few years

@dickyjeebers5403 3 жыл бұрын

I’ve had great success with pyramid sets during lockdown. Started working out exactly 1 year ago, weighed 62 kg, could not even so half a rep. Now 1 year later I weigh 68 kg, and a pull up max of 17 last time I tested.. idk if thats super good or not, but it’s progress nonetheless.

@feanglampard2930 4 жыл бұрын

I somehow breath in alot whenever i do a pull up Is it correct Do i have to keep my arms completely straight whenever i do pull up(before pulling) because its harder that way j normally keep my arms slightly bent (very little)

@minliangchi3222 4 жыл бұрын

Do you also control your breathe. This is very important in general. And you should straighten your arms if you want to reach the full range of motion.

@accentor713 4 жыл бұрын

I do them everyday and dips till failure

@armnakornthab6867 2 жыл бұрын

Isn’t it boring to warm your wrist, elbow, and shoulder every time to do this throughout the day? Or it is not necessary if you don’t train to failure?

@MinusTheGym 2 жыл бұрын

Warm up isn’t necessary when you’re doing submaximal work

@armnakornthab6867 2 жыл бұрын

@@MinusTheGym Thanks for the tip! I also saw you explaining about warmup in another clip. I am over 40 years old and trainers say GTG is better for this age.

@florianbar873 4 жыл бұрын

Great information. But why do you want to do more pull ups? Once you start performing over 12 reps it just improves your endurance. I guess if your goal is endurance it makes sense. But if you want to be and look stronger, weighted pull ups is the way to go in my opinion. Once you start doing pull ups with even a quarter of your own weight you'll notice the unweighted ones will feel easy.

@janwilken2419 3 жыл бұрын

I am stack in 15 pull ups if I do it slow if I do it fast then I can get 20 in and I do it in fool rain's motion

@janwilken2419 3 жыл бұрын

I think I mas focus on my 1 arm pull ups I do it for 3 sets of 5 per arm will do it for 5 set's of 5 1arm pull ups 60 days then I will do 3 sets of 8 1arm pull ups if I can do 10 I will do it

@killercat2896 4 жыл бұрын

My lifetime record is 4 reps

@pokestav9300 4 жыл бұрын

i can do 2 pullups, i hope this helps

@eljaycreative 4 жыл бұрын

Me too

@pokestav9300 4 жыл бұрын

Quick update : I can do 5 full pullups

@eljaycreative 4 жыл бұрын

@@pokestav9300 so you maked progress with this method?

@pokestav9300 4 жыл бұрын

@@eljaycreative yes

@eljaycreative 4 жыл бұрын

@@pokestav9300 alright thanks

@M.K-SAVE 4 жыл бұрын

I was stuck at 12 reps max and barely 15 if I am lucky for more than a year. You will laugh if I told you how I managed to reach 20 reps. I used a bar that was less thicker as the first.

@ElvisVikic 4 жыл бұрын

I'm pretty sure the issue was your grip strengh if that's the case. It's pretty normal most people don't train grip

@M.K-SAVE 4 жыл бұрын

@@ElvisVikic could be the case. I'll try training my grips. I'm not sure if I am already doing so when doing dead lifts

@VooDooMaGicMan81 4 жыл бұрын

Your grip will always be superior using a bar which enables your fingers to lock around it better. Even if you improve your grip strength using too thick a bar will impair your results.

@adnls6926 2 жыл бұрын

Full body everyday. No grinders!!! This is key

@liam-lh2nm 3 жыл бұрын

Stuck at 10 fml been like this for months

@izabela3657 3 жыл бұрын

is it weird that i can do 6 pullups but only around 10 pushups?

@fleadoggreen9062 3 жыл бұрын

I ,for one, never heard of that, but hey Much easier to get better at push ups So that’s a good thing

@touchofgrace3217 2 жыл бұрын

As a general rule people can pull half of what they can push. Hence the 100 push-up/50 pull-up challenge.

@fitnesslivingway2273 2 жыл бұрын

wow! your wife is awesome.

@maazkhan1239 3 жыл бұрын

Bro you look like jhonny sins

@VooDooMaGicMan81 4 жыл бұрын

Surely the most obvious way to prime your body for a high quantity of pull ups would be to lose excess weight? I'd imagine the elite guys would be extremely lean, like a rock climber kind of size.

@maazkhan1239 3 жыл бұрын

Are you brother of jhony sins

@thzlaurix4821 4 жыл бұрын

I am a bit confused because i've seen so many Fitness-KZfaqr telling you to do max. Reps (for examle Jeremy Ethier's Video about increasing Pull Ups kzfaq.info/get/bejne/ab-mmbWpmJfcdHk.html or from FitnessFAQ kzfaq.info/get/bejne/iLOkn8WArqiliWQ.html min: 4:11)

@MinusTheGym 4 жыл бұрын

thz laurix sure, doing max reps all the time will help to an extent. So will weighted pullups with a vest. But eventually you'll plateau. It's inevitable. The high frequency/submaximal method I share in this video is another technique that works. And in my experience, it works better than maxing out all the time :)

@thzlaurix4821 4 жыл бұрын

Minus The Gym ok thank you

@twohalf2554 4 жыл бұрын

what if... you cant even do one pull up?

@MinusTheGym 4 жыл бұрын

Jordan Pieters use a regression like pull-up negatives or pull-ups with a resistance band for assistance. Do high frequency / submaximal sets with those to increase your reps and then return to pull-ups and see if you can get one.

@milandjordjevic7225 Жыл бұрын

You are not working enough your lats, unless you lean forward with your body and legs trying to pull your body to middle/lower chest with some angle, not 90 degrees like on video. Just contributing to community. Keep on the great work.