How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)
Summary
TLDRThis video script offers a comprehensive guide to mastering pull-ups, emphasizing their importance for upper body strength and core development. It debunks common training myths and outlines effective exercises like scapular pull-ups, knee lean lat pulldowns, and inverted rows to target key muscles. The script provides a structured routine to progress from your first pull-up to performing weighted pull-ups, including tips on resistance progression and variation. It encourages viewers to integrate scientifically-backed methods into their fitness routines for accelerated results.
Takeaways
- 💪 Pull-ups are an excellent exercise for increasing the size and strength of upper back and arm muscles, as well as contributing to core development.
- 🔑 To master pull-ups, it's crucial to focus on strengthening the prime movers involved, such as the core, biceps, lats, and mid and lower traps.
- 🚫 Common mistakes like relying solely on lat pulldowns and assisted pull-up machines are ineffective for achieving pull-up strength.
- 🔄 Research suggests that training these muscles with alternative exercises can help achieve the strength necessary for pull-ups.
- 🏋️♂️ The scapula puller is an important exercise targeting the lower traps, which are highly active in pull-ups.
- 📉 The Neeley lat pulldown is a better alternative to traditional lat pulldowns due to its greater core activation and similar muscle activation pattern to pull-ups.
- 🛑 The inverted row is another effective exercise for strengthening the lats, core, and mid traps, with a focus on mid traps activation.
- 🌟 Banded pull-ups and negative pull-ups are useful for those who cannot yet perform a full pull-up, helping to build strength and confidence.
- 📈 Progression is key; start with easier variations and gradually increase resistance and difficulty to improve pull-up performance.
- 🔢 Incorporating weighted pull-ups and varying the grip can further enhance strength and prevent overuse injuries.
- 📈 A structured routine with increasing frequency of training is highly correlated with faster strength gains for pull-ups.
- 🔗 For a comprehensive and science-based program to improve pull-up strength, consider using resources like 'Build with Science'.
Q & A
What is the main purpose of pull-ups in a fitness routine?
-Pull-ups are one of the best exercises for increasing the size and strength of upper back and arm muscles, as well as contributing to core development.
Why are pull-ups considered difficult to master?
-Pull-ups are difficult to master because they require significant strength and coordination, and most individuals struggle to achieve their first pull-up or increase the number they can perform.
What muscles are primarily activated and involved in the pull-up according to the 2018 EMG analysis mentioned in the script?
-The muscles most activated and involved in the pull-up are the core, biceps, lats, and mid and lower traps.
Why are alternative pulling exercises recommended for strengthening muscles involved in pull-ups?
-Training each of these muscles with alternative pulling exercises can strengthen them to the point where they are accumulated enough to achieve a pull-up and also indirectly boost pull-up strength.
What is the significance of the scapula puller exercise in pull-up training?
-The scapula puller targets the lower traps, which are especially important for pull-up strength, as they are more active in pull-ups compared to chin-ups or other variations.
Why is the Neeley lat pulldown considered a better alternative to the traditional seated lat pulldown for pull-up strength?
-The Neeley lat pulldown is considered better because it elicits significantly greater core activation and demonstrates the same activation pattern as a pull-up, providing better strength transference.
How does the inverted row exercise contribute to strengthening for pull-ups?
-The inverted row helps strengthen the lats, core, and arms, with an emphasis on the mid traps, which are highly involved in pull-ups according to activation research.
What is the purpose of using a banded pull-up in training?
-The banded pull-up is used to provide assistance for those who cannot yet perform a pull-up, allowing them to practice the motion and build strength while gradually reducing the assistance as they progress.
How can negative pull-ups help in strengthening the pull-up movement?
-Negative pull-ups work on strengthening the eccentric portion of the pull-up and help individuals become more comfortable with controlling their body weight against gravity.
What is the recommended progression strategy for those who can already perform 10 to 12 clean pull-ups?
-The recommended progression strategy is to start adding additional resistance to pull-ups with a dumbbell or weight belt, aiming to increase the weight while maintaining a rep range that is effective for hypertrophy.
How can incorporating pull-up variations like chin-ups or neutral grip pull-ups benefit training?
-Variations work the prime movers to a slightly different degree and pattern, indirectly boosting strength in the traditional pull-up and helping prevent overuse injuries.
Outlines
💪 Mastering the Pull-Up: Strength and Technique
This paragraph introduces the importance of pull-ups for enhancing upper body strength and size, particularly the back and arm muscles, as well as core development. It highlights the challenge of mastering pull-ups and the common ineffective approaches people use to improve. The speaker promises to share research-backed steps and routines to achieve the first pull-up and increase the number of pull-ups performed. The focus is on strengthening key muscles involved in pull-ups, such as the core, biceps, lats, and mid and lower traps, through alternative exercises that better mimic the pull-up movement and engage the necessary muscle groups.
🏋️♂️ Building Up to Double Digit Pull-Ups
The second paragraph delves into specific exercises that can strengthen the prime movers of the pull-up, such as the scapula puller for the lower traps, the Neeley lat pulldown for lats, core, and biceps, and the inverted row for lats, core, and mid-traps. It emphasizes the importance of these exercises in achieving a pull-up and the need to progress in difficulty over time. The paragraph also discusses alternative training methods for those who cannot yet perform a pull-up, like banded pull-ups and negative pull-ups, and outlines a routine designed to help individuals achieve their first pull-up and progress to performing multiple repetitions. It concludes with advice on integrating pull-ups into a regular workout routine with added resistance for continued strength gains.
🚀 Progression to Weighted Pull-Ups and Beyond
The final paragraph wraps up the video script by summarizing the action plan for achieving the first pull-up, progressing to a set number of pull-ups, and eventually performing weighted pull-ups. It stresses the importance of applying scientific principles and proper progression in one's training routine for faster results. The speaker suggests incorporating pull-ups into a weekly routine with specific set and rep ranges, gradually increasing resistance, and taking deload weeks for recovery. The paragraph also recommends varying pull-up types to work different muscle patterns and prevent injuries. The video concludes with an invitation to visit the 'build with science' website for a personalized program and an encouragement to like, comment, and subscribe for more content.
Mindmap
Keywords
💡Pull-ups
💡Core development
💡EMG analysis
💡Prime movers
💡Scapula puller
💡Neeley lat pulldown
💡Inverted row
💡Banded pull-up
💡Negative pull-ups
💡Weighted pull-ups
💡Build with Science
Highlights
Pull-ups are one of the best exercises for increasing the size and strength of upper back and arm muscles, as well as contributing to core development.
Pull-ups are convenient and can be performed with just a bar and bodyweight.
Most individuals struggle to achieve their first pull-up or increase the number they can perform.
Common approaches like lap pull downs and assisted pull-up machines are not effective for mastering pull-ups.
Research indicates that strengthening prime movers involved in pull-ups is crucial for achieving them.
The muscles most activated in pull-ups include the core, biceps, lats, and mid and lower traps.
Scapula puller is an exercise to target the lower traps for improved pull-up strength.
Neeley lat pulldown is effective for strengthening lats, core, and biceps with a similar activation pattern to pull-ups.
Inverted row is recommended to strengthen lats, core, and emphasize mid traps for pull-up improvement.
Banded pull-ups are a close alternative to actual pull-ups, aiding in achieving the first pull-up.
Assisted pull-up machines have limited effectiveness due to low core activation and different muscle activation patterns.
Negative pull-ups help strengthen the eccentric portion of the pull-up and improve control against gravity.
A routine consisting of specific exercises twice a week can help achieve the first pull-up and increase the total number performed.
Increasing the frequency of workouts is correlated with faster strength gains.
Progressing pull-ups by adding resistance, such as dumbbells or a weight belt, can continue to overload and build strength.
Incorporating pull-up variations like chin-ups or neutral grip pull-ups can work prime movers differently and prevent injuries.
A step-by-step science-based program is available to build these protocols and exercises into a weekly plan for optimal progression.
Transcripts
if your pull-up game currently looks and
sounds something like this you want it
to look something like this and fast
then you've come to the right place
pull-ups are one of the best if not the
best exercises for increasing the size
and strength of your upper back and arm
muscles while also contributed to your
core development
I'd actually tributed most of my back
development to the several years I spent
regularly performing pull-ups and not to
mention that it's an extremely
convenient exercise as well given that
you can effectively work your back
muscles with just a bar and the use of
your bodyweight however this does come
with a price as pull-ups are generally
one of the most difficult exercises to
master in fact most individuals have yet
to even achieve their first pull-up or
for those who have they'll then off the
struggle with increase in the total
number of pull-ups that they can perform
and although you've probably already
tried a few things to help strengthen
your pull-ups or achieve your first ever
pull-up the truth is that most people
simply use the wrong approaches I'm
sorry to break it to you but hammering
away with lap pull downs and the
assisted pull-up machine just won't cut
it in this video though I'll show you
what research indicates are the most
effective steps and routines to
achieving your first pull-up and then
getting them into the double digits in
the fastest way possible the first thing
you need to do is focus on strengthening
the prime movers involved in the pull-up
more specifically based on research such
as this 2018 EMG analysis the muscles
most activated and evolved in the
pull-up are the core the biceps the lats
and the mid and lower traps and are
therefore the muscles that you want to
focus on strengthening because as
suggested by the researchers by training
each of these muscles with alternative
pulling exercises you'll be able to
strengthen them to the point where
they're accumulated to be strong enough
for you to achieve a pull-up we'll also
indirectly boost your pull-up strength
in the event that you can currently only
successfully do a few so what are the
best alternative exercises to strengthen
these prime movers well first we're
going to start with scapula puller
to target the lower traps which is
especially important for your pull-up
strength given that they've been shown
to be more active and involved in the
pull-up when compared to chin-ups or any
other pull-up variation and could
therefore very well be the limiting
factor for you and to perform this
exercise you simply hang from a bar
relax your shoulders down and away from
your ears and then pull your body up
without allowing your elbows to bend
with a slight pause at the top this
movement will not only help with
strengthening your lower traps as well
as your grip strength before the pull-up
but the movement itself is an essential
component of the pull-up
given that the pull-up actually consists
of two phases with phase one involving
the subtle motion of the scapula pull up
and then phase two involving the actual
pulling up to the bar it just doesn't
look like it because it's typically
performed as one fluid motion but just
showcases how important this seemingly
insignificant muscle really is for your
pull-up strength next we'll move on to
the Neeley lat pulldown - now primarily
strengthen the lats and the core as well
as the biceps now although the
traditional seated lat pulldown is quite
a similar movement as the body we pull
up and therefore seems as if it would
transfer well in terms of strength
developments this just isn't the case as
research has found that there's actually
a relatively weak correlation between
the two exercises meaning that getting
stronger in the seated lat pulldown
doesn't seem to increase pull-up
strength very well and the reason for
this seems to be with the lack of core
involvement in the seated lat pulldown
which you now know is a major component
of the pull-up
illustrating this is a 20-18 EMG
analysis which aimed to find the best
supplemental exercise for pull-up
strength based on the pattern of muscle
activation of the prime movers and what
the researchers found was that when
compared to C did that pull downs and
the assisted pull-up machine the knee
lean that pull down elicited a
significantly greater core activation
and was the only exercise that
demonstrated the same activation pattern
as a pull-up meaning that theoretically
this exercise provides the best drag
transference to your pull-up given the
similarity of both movements in terms of
muscle activation patterns and is
therefore essential that we
included here next we're going to use
the inverted row to further strengthen
the pulling strength of your lats core
and arms but to also emphasize the mid
traps a little more which we know based
on the activation research shown earlier
is a highly involved muscle in the
pillow now this exercise was chosen
based on research from the American
Council of exercise which showed that
the inverted row only highly activates
the lats but also outperforms other
rowing movements like the barbell row in
terms of mid traps activation and
therefore would be another great
exercise to use in our arsenal to
strengthen the prime movers involved in
the pull-up and for this exercise simply
hang from a bar with your legs extended
on the ground and pull up until your
chest just about reaches the bar then
you'll want to progress this overtime by
simply lowering the bar and or elevating
your feet to get your body more
horizontal next we want to get some
actual pull-up training in to not only
continue strengthening our prime movers
but to neurologically get better at the
movement itself but obviously if you're
unable to do a pull-up or you just can't
do very many you'll have to first use
alternative exercises to accomplish this
and the first exercise we'll use for
this purpose is the banded pull up which
would highly recommend incorporating
since it's a closest exercise to the
pull-up itself and it's also going to
give you a major confidence boost being
able to get your head over that bar but
with this exercise is crucial you
progress it over time but first started
with a heavier band for more resistance
and then gradually move into lighter and
lighter resistance once you can do over
10 reps at each level and that's for the
assisted pull-up machine this is a
somewhat decent alternative but just
isn't as effective given the low amount
of core activation we've seen this
exercise and the vast differences in the
muscle activation patterns of the prime
movers when we compared to the pull-up
itself now finally we'll use negative
pull-ups to work on strengthening the
eccentric portion of the pull-up and to
also just get you more comfortable with
feeling what it's like to control your
body weight against gravity for these
simply jump up or use a step off to get
yourself to the top position the pull-up
and then descend as slow as you're
capable of at first you likely won't be
able to control your descent very
but this will very quickly improve and
you'll want to try to work up to a 30
second descent which will translate to
huge strength gains in your actual
pull-up so the sum of the previous
exercise here is the exact routine that
you'll want to use to get to your first
one to 10 pull-ups you want to perform
this twice a week and simply replace all
of your back training for the week with
this routine and as you do this give it
an increasing frequency is highly
correlated with faster strength gains
what I want you to do is during the
start of both of these workouts and one
to two other workouts that you do for
the week
simply perform two sets where you try to
do it as many pull-ups as you can over
time you'll notice this number very
quickly improved and then once you can
successfully do roughly 10 to 12 clean
pull-ups in the single set it's time to
move on to the next step which involves
progressing your pull-ups and to do so
you want to simply start adding
additional resistance to your pull-ups
with the use of a dumbbell or weight
belt in order to continue overloading
your pull-ups and to enable you to stick
within that rep range that'll be most
effective for hypertrophy as your
pull-up strength improves so once you
get to the stage what I'd recommend is
the following
first off program in pull-ups into your
current routine twice a week with the
following set and rep range I'd also
recommend still doing and progressing
the movements previously discussed as
part of your back training as well
except for the banded pull-ups as these
other movements will continue to
complement your weighted pull-up
strength very well secondly it start
with as little as 2 point 5 to 5 pounds
of additional resistance and aim to
increase the amount of reps you can do
with this added weight then once you're
able to perform 3 to 4 sets of 10 clean
reps at this weight add another 2.5 to 5
pounds and repeat the process
I'd recommend repeating this process for
four weeks and then take a deal oat or
easy week for your pull-ups by switching
your pull-ups for another back exercise
or just performing bodyweight pull-ups
for that week in order to boost your
recovery before then going back to the
weighted progression and lastly I also
recommend that one of these pull-up days
be a slight variation of the pull up
like a chin up or
neutral grip pull-up for example these
variations have been shown to work your
prime movers to a slightly different
degree and pattern than the pull-up does
which helps not only indirectly boost
your strength in the traditional pull-up
but also helps prevent overuse injuries
from developing over time especially
once you start using heavier weights so
to sum the video up for you here is the
overall action plan designed to take you
to your first pull-up then to your first
10 to 12 pull-ups and then to your first
weighted pull-up and Beyond and in the
fastest way possible but all in all
hopefully you can see that by applying
the right science and the proper steps
into your weekly routine you'll be able
to experience significantly faster
results and for step-by-step
science-based program that builds these
protocols and exercises into your weekly
plan for you and shows you how to
properly progress them over time such
that you can break through plateaus and
pack on size and strength in the most
effective way possible
just like countless other members have
successfully done with their build
science programs then simply head on
over to build with science calm and take
the analysis quiz to discover which
program is best for you and your
specific body and always guys I hope you
enjoyed this one please do me a favor
and show your support by giving the
video a like leave me a comment down
below as to what you'd like to see me
cover next subscribe to the channel and
turning all notifications for the
channel as well as this all really does
help me out thank you so much everyone
I'll see you next time
[Music]
Посмотреть больше похожих видео
TREINO COMPLETO DE BARRA FIXA PARA INICIANTES!
How to Start Calisthenics for Complete Beginners (Weekly Routine, Building Strength, Progression)
Horizontal Rows vs Vertical Pull Ups
becoming a boxer at home is easy, actually
Train Like Toji Fushiguro (At Home No Weights)
How to Start Calisthenics (The Ultimate Beginners Guide)
5.0 / 5 (0 votes)