The Perfect Pull-Up Workout

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Күн бұрын

My Calisthenics Programs:
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This video contains the best back workout for size and strength, by calisthenics. Depending on your level and equipment, we will be doing this either strictly bodyweight or weighted. If you're looking to grow a thick or wide back, this video is perfect. We are going to use pull-ups, chin-ups, rows and rear delt flies to get the job done. This back training routine can be done at home, at the gym or at a calisthenics park.
If you've ever wondered how to get a big back, this tutorial will show you how!

Пікірлер: 304

@younggotti9201 4 жыл бұрын

20 pullups 15 chinups 15 neutral pullups 30 rows 20 rear delt flys

@James-xv8xv 4 жыл бұрын

Nico Perez Is that one giant set?

@younggotti9201 4 жыл бұрын

@@James-xv8xv yes💪

@luffebassen 4 жыл бұрын

Its a super duper maximum set. All done within 30 sec.

@ClarkyXPH 4 жыл бұрын

Nico Perez but in the vid Daniel said for the rows they could be done as sets of 8-10

@marcojimenez2725 3 жыл бұрын

6:26 😉

@TheYogendhiran 4 жыл бұрын

1:41, that’s how i walk on next day after heavy squat.... Great video anyway😃

@brandonbronner9365 4 жыл бұрын

Just stumbled across your channel today with this video. I just finished the workout and wow. I haven’t used the rings much since I got them, but I’m glad I dusted them off for this workout, fun and challenging it was great. You gained a sub my friend.

@roelofzinn8227 4 жыл бұрын

Hey mate! Thanks for this. This is part of where I want to go with my own physical journey.

@ClarkyXPH 4 жыл бұрын

About 25 minutes, 2-4 sets per exercise and 60-70 seconds rest between each. As an example I started with 12 then 8 pull ups then 3x5 chin ups. All body weight only. Pumped. Example in how hard Daniel trains. I had to push myself. That was a lot of volume and I’m now pumped.

@MrFredd38 4 жыл бұрын

Great video as always. I hope you and your loved ones are ok down under.

@TheHakoukou 4 жыл бұрын

Was waiting for this, thank you so bro ❤❤ , keep on the great & creative content in KZfaq

@eaglefit8239 4 жыл бұрын

Great breakdown and demo!! Thanks as always!

@williamnunn8847 4 жыл бұрын

Just what I need to work on this year, back and biceps

@user-sr7fo5fe6x 4 жыл бұрын

Love those gymnastic rings.

@matibong 4 жыл бұрын

Can't wait to try this workout!

@n4cedits959 3 жыл бұрын

Insane vid bro keep it up loved it really helpful

@NaturalHypertrophy 4 жыл бұрын

You really have good back development. 3:15 I often hear that and yet have always found that using a supinated grip was always easier for me (maybe because I have dominant biceps.)

@awol6574 4 жыл бұрын

I have seen you below a lot of pull up videos on KZfaq

@NaturalHypertrophy 4 жыл бұрын

@@awol6574 Hehe I collect all the information I can on them! I have really shitty lats and am trying to correct that, expect to see my name a lot more lol

@valentincreed5263 4 жыл бұрын

The reps you're doing are very high quality! Nice!

@cartwocartwo2062 4 жыл бұрын

Amazing video,thanks bro thanks😁

@Jack-bs2un 3 жыл бұрын

What a back brother absolutely great Hats 🎩 off to you.

@gh0stmal0ne 4 жыл бұрын

Great work!

@haigmarashlian1991 4 жыл бұрын

i love calisthenics workouts and i advise everyone to train calisthenics and train as less as possible with weights or not use weights at all.encreesing reps is best thank you faqs 4 helping us.

@fabiorodrigues3x 4 жыл бұрын

But increasing reps takes more time ;-;

@ppp-uc3cu 4 жыл бұрын

Hi Daniel, can you do a video about chest,shoulder,tricep workout for all levels ? Thanks for educational content as always :)

@mf76271 4 жыл бұрын

Hoping you make a leg workout version too. Love these

@shmuelkavian5466 4 жыл бұрын

This is perfect. Can you do a video like this for abs?

@hookmasteryt 4 жыл бұрын

Great workout man! I would appreciate it if you could do a video, focusing the lower back. Thanks anyways

@abbasKhan-lt2hu 4 жыл бұрын

Nice keep it up man you are an inspiration

@saudrehman8810 4 жыл бұрын

Should we have 2/3min rest between exercises? Also I would recommend at the end do the "angel of death" exercise. Lie on your back and rotate your arm back , and contracting your legs off the ground. This will fire up your WHOLE back especially the lower back if it weak, like mine. Athlean-x does a very good video on this.

@miasma19 11 ай бұрын

Added to my workout list. Will try tomorrow!

@supremex285 4 жыл бұрын

1:49 he got some croissants 🤤

@nicolaswietjes6916 4 жыл бұрын

Supreme X lmaoo

@mark.1961 4 жыл бұрын

They look kinda meaty.

@the25thbam92 3 жыл бұрын

@@LoganTrae ain't gay til they start turning it into a custard croissant

@rickbickgaming 3 жыл бұрын

Awesome routine! Thanks

@kleandomuca811 3 жыл бұрын

Nice Back workout routine! I can do 10 max pull ups so I’m splitting this routine in 2 sets

@malcolmduanetaylor 4 жыл бұрын

Great workout

@facualbelo 2 жыл бұрын

Thanks for this workout! My back is going to get bigger

@robertschneider9906 4 жыл бұрын

My workout for today, thanks :)

@patrickleavey 4 жыл бұрын

Just what I was looking for

@RamoulVinit 4 жыл бұрын

Awesome workout 💪

@hookbolt7362 4 жыл бұрын

Me when FitnessFAQs and CalisthenicMovement upload on the same day 😃😃

@allfunshwz 4 жыл бұрын

Perfect shoulder workout!

@anirudhkodaru151 4 жыл бұрын

Good tips!

@TwistedMirror1 4 жыл бұрын

i think bouldering is on of the best sports you can do for your lats. I made huge gains because of it. Hope its helps someone :)

@samarc5619 4 жыл бұрын

Done, really fun way to get a good and simple workout, but i will stick to my OAP practice for now

@Jaycco 4 жыл бұрын

Amazing!!!

@FitwithWS 4 жыл бұрын

*as always daniel...* Great Video full with usefull Information :)

@thantos8876 4 жыл бұрын

Excellent!

@dan2782 4 жыл бұрын

gonna do that as a finisher today.

@RMNDK4life 4 жыл бұрын

Amazing integration of anatomy and biomechanics, this is why I love your videos bro

@AleSanta 4 жыл бұрын

nice workout!!

@Frankie1622 3 жыл бұрын

Compile this workout with the perfect push up work out, a 100 rep ab workout, a 100 rep leg workout & a 1000 calorie burn cardio workout and you kinda have the Saitama workout

@mohanad0408 4 жыл бұрын

Interested to see a similar video for chest. With bodyweight .. it's hard to challenge the chest after a while.

@Nico-rw2tl 4 жыл бұрын

20 Dive bomber Push up 15 dips (on ring) 15 diamond push up 30 plyo push up and finisher...

@xxfennyxxrockz4133 3 жыл бұрын

Thank you!

@osiriswills6749 4 жыл бұрын

This is great 👍

@Colingueisen 4 жыл бұрын

hey man, can you do videos about weighted pullups and dips programming?

@HuyTran-cb4zq 4 жыл бұрын

What a beautiful muscles !!!

@developmentor 4 жыл бұрын

should we do all these exercises in a circuit without rest? or can we manage all by dividing them into sets but reaching the same volume and numbers in total? for example, completing pullups with 15kg weight in 2 two set and 10 reps. by the way, this is the first time I comment for your work and efforts. you contributed me a lot. thanks a lot for everything.

@AbhiSinghThakur 4 жыл бұрын

Inspired from you I also train calisthenics from 🇮🇳

@dominicward1812 4 жыл бұрын

VERY GOOD TEACHER AND GREAT WORKOUTS 🇮🇪☘️🇮🇪☘️🇮🇪☘️🇮🇪☘️🇮🇪

@FlyingLight001 3 жыл бұрын

About to study all your videos

@Stratagee6 4 жыл бұрын

I did the 100 reps pull ups but using wide, close and shoulder width and even threw in some commando pull ups when I was too tired but I did it all in a mixture instead of separating the different widths and I also switched it up using the 4, 8, 12 etc. and for each round I finished I did 30 second high knee taps lol.

@jad.mohtar 4 жыл бұрын

i will do this when i finish my leg workout to feel i trained

@darthsidius9631 4 жыл бұрын

You are LITERALLY Jeff cavalier of calisthenics

@hergussmith3177 4 жыл бұрын

Darth Sidius Better than Jeff not even a comparison

@John-xd9no 4 жыл бұрын

Jeff is better lmao. He literally trained NFL players. This guy just charges you money for stuff you can Google

@lemadpotato5251 4 жыл бұрын

John Williams some people prefer the shortcuts instead of doing the research themselves

@lemadpotato5251 4 жыл бұрын

John Williams some people prefer the shortcuts instead of doing the research themselves

@MrOrthodox13 4 жыл бұрын

@@John-xd9no You could google NFL stuff if you're dedicated enough. What, agility drills, strenth, conditioning, plyos? Come on cuh, anything is google-able.

@MrUnknown2244 4 жыл бұрын

Thanks bro

@bigboybrat6605 4 жыл бұрын

Love yah buddy

@mauriciomarca850 4 жыл бұрын

Actually hard. Make more videos like this for chest legs shoulder and arms it my dear lord muscle

@TERRY13G 4 жыл бұрын

@FitnessFAQs Daniel how long did it take you to achieve a decent handstand? Also a workout or a program for handstands (handstand-pro hehe) would be interesting!

@jonasseljemo331 Жыл бұрын

A really good back workout. I´m doing the push-pull-legs routine at the moment and I´m doing this workout on one of the pulling days.

@pcassio23 Жыл бұрын

What's your current push routine ?

@jonasseljemo331 Жыл бұрын

@@pcassio23 I keep it simple and alternate between two different ones. 1. Weighted dips, weighted pushups, archer pushups (rings), weighted pike pushups, triceps extensions (rings) 2. Weighted dips (rings), weighted pushups (rings), bulgarian dips (rings), handstand pushups against a wall (face out), triceps extensions with rings (i really like this exercise).

@ToraJutsu01 4 жыл бұрын

Mechanical drop sets are one of the best parts of calisthenics.

@caioramalho22 4 жыл бұрын

If I don't have access to a pull up bar, I can perform these three different grips on rings too, right?

@stormranger528 4 жыл бұрын

Make a routine for dips and pushups

@karenv.vavdareh2585 4 жыл бұрын

thanks buddy

@israelsantos3614 4 жыл бұрын

i support bro ..

@kaaijer 4 жыл бұрын

Reps are crystal clear. Do all the reps in one set per exercise?

@emilring3278 4 жыл бұрын

Finally!

@pokestav9300 4 жыл бұрын

Thanks

@aurelienyonrac 4 жыл бұрын

Bodybuilding bodyweight? Any way. Great work out. May you have a wonderful day.

@unkn0wn907 4 жыл бұрын

Can i do this for posture instead the video you made on that and throasic spine mobility

@bukowski1183 4 жыл бұрын

Im gonna start using this workout for every back workout till the end of lockdown. Lets see how it goes😁

@stonecoldanders 3 жыл бұрын

GUTz- Unruly how’s it goin so far?

@Dawwio21PL 4 жыл бұрын

I recommend to put belt backwards. It feels more natural and put less stress on lower back

@varolussalsanclar1163 4 жыл бұрын

Sure if you wanna have a weak underdeveloped injury prone low back. If not, never wear belts.

@Dawwio21PL 4 жыл бұрын

The Voice of Reason I suggest to read my comment twice or watch the actual video, then answer my comment

@rotanux 4 жыл бұрын

@@varolussalsanclar1163? More like the voice of stupidity

@KROAME44 4 жыл бұрын

100 rep for pushing exercises is a good recommendation!

@jaromsilvanus1852 3 жыл бұрын

I tried this today using the W pyramid + some ring bicep curls so a total of 150 reps lol

@toddknode752 9 ай бұрын

just did this. It crushed me. But I got through it without having to use bands.

@tayostravels976 4 жыл бұрын

What do you think about using resistance bands instead of weights to make the pulling exercises harder? Isn’t that ‚healthier‘, too?

@christoskaragiannis7973 4 жыл бұрын

What type and how long a warm-up do you propose doing before this workout? I'm a begginer that can do this programme with the assistance of a medium band.

@thenukeduke6949 4 жыл бұрын

Warm your shoulders scaplua and elbows up, however this is not a beginners program focus on one type of pull-ups only and perfect the movement first

@ayanavabag8787 3 жыл бұрын

20 Wide Pull Up 15 Chin Up (Supination grip) 15 Neutral Grip Chin Up (Rings) 30 Rows 20 Ring Delt Flys increase the difficulty by adding weight and ring position.

@IsmaelOG73 4 жыл бұрын

nice video

@ceelocc1 4 жыл бұрын

Inspired

@bryanortiz9385 4 жыл бұрын

How often should I train my back??

@jaromsilvanus1852 3 жыл бұрын

Do you suggest to do each exercise in one set or can it be done the pyramid way as suggested from another video of yours?

@nomadsland4600 3 жыл бұрын

Hello How long is the break between the sets? Thanks a lot

@javierlimongi 4 жыл бұрын

This workout has to be done without rest, or you should rest some minor time between each exercise

@GowthamKannakaje 3 жыл бұрын

What about the fore arm strength for pullups? Usually my forearms get fatigued during pullups.

@unconscious7219 4 жыл бұрын

I hopd my local park is less crowd like the one in the video.

@tjack... 4 жыл бұрын

I'll give this a go but will modify the 20 pullups into cluster sets.

@victoralmendarez5017 4 жыл бұрын

good idea, thx

@rotatorcuff3036 4 жыл бұрын

LITERALLY gonna do this after I get out of school.

@harrytaylor2479 4 жыл бұрын

how'd it go?

@FatherJoel 4 жыл бұрын

I hope you did your homework

@devendersinghrawat8007 4 жыл бұрын

Sir what is the meaning of this sets 3X4-6 , 3X8-15 ??

@BlessedTen 4 жыл бұрын

@@devendersinghrawat8007 3 SETS of 4-6 REPS and 3 SETS of 8-15 REPS

@devendersinghrawat8007 4 жыл бұрын

And sir what is the meaning 4-6 reps

@mathiihominid5613 4 жыл бұрын

Para cuando los vídeos con subtítulos para la comunidad latina ???

@Vmaxjorge 4 жыл бұрын

How often should I do this programme?

@aavnnikhil 4 жыл бұрын

Hi bro, is there any substitute for pull ups, I don't have a pull up rod

@sisminhhuy 4 жыл бұрын

When will we see FitnessFAQs collab with ATHLEAN-X

@Dawwio21PL 4 жыл бұрын

Too good to be true

@noa5380 4 жыл бұрын

Activate Kruger calistechnics mouvement also

@JodyHughesWarriorKing 4 жыл бұрын

I don’t see them really getting along personally but who knows.

@dariorox1 4 жыл бұрын

@Activate Kruger I would add calisthenic movement, the 3 gods of fitness

@sisminhhuy 4 жыл бұрын

I mean he used the same title lmao

@carazy123_ 4 жыл бұрын

How can we build up the strength to get to this point? I can currently only do 3x7 pull ups and I’m completely wiped.

@afandifitri 4 жыл бұрын

Should I split these in sets? ie: the first 20 pull ups., should I do 3 sets of 6-7 or do it all at once?

@rjlkrieger 4 жыл бұрын

I'm sure i've heard your take on this and forgot. But do you suggest going to dead/passive hang between reps for the pull/chin ups? or do you keep the active hang with fully extended arms between reps? Thanks! What kind of rests do you suggest between sets if I'm not able to knock out everything in 1 set? Great video loved it!

@cbra3871pagnoz 4 жыл бұрын

According to CalisthenicsMovements and Jeff Cavaliere, who did two separate videos about pull ups, it is better to keep the scapulas engaged in order to maintain them in the best and most natural position under load

@KaninTuzi 4 жыл бұрын

If you go into dead hang at the bottom of the reps, you risk compromising your shoulders and neck and may face impingement issues. Better stay active imo

@wowandrss 4 жыл бұрын

Do not do dead hangs!

@alexandresimon8331 4 жыл бұрын

Dead hangs aren’t wrong at all ! But again, it depends on differents factors for example if you train for the OAC you should aim for full scapula motion during the exercises in order to strengthen the scapula. But if your goal is to do a lot of reps it’s better to not do passive hangs. Also, it’s not bad for your shoulders if you know how to engage your scapula for the vertical pulling exercises

@Fedethedangerous95 4 жыл бұрын

as a newbie who tries hard to inform himself I guess going from engaged scapulas to dead hang to engaged scapulas has nothing wrong with it in itself. But when you do this kind of exercises to gain strength and muscle, the whole point is to reach a state of fatigue and in some cases you'll be close to failure => poor form. That can translate among other things on letting you fall down instead of controlling the downfall and stressing the joint, unless you make sure you're able to keep your scapulas and shoulders in the safest possible position