Optimize Pull-ups For Back Growth | Targeting The Muscle

Summary

Dr. Mike, in his 'Targeting the Muscle Series,' offers expert advice on performing pull-ups to effectively target the back muscles, particularly the lats. He demonstrates using a Smith machine to simulate pull-ups, emphasizing the importance of grip width, controlled eccentric movement, and full stretch at the bottom. He advises on pulling height progression, starting with chin level and advancing to clavicle or sternum touch as strength increases. Dr. Mike also stresses the importance of avoiding swinging and maintaining a steady cadence for optimal muscle stimulation and growth.

Takeaways

• 👐 Adjust your grip width to target different parts of your back and ensure joint comfort.
• 👍 Avoid a wide grip if possible, as it can cause joint issues; consider a close grip with thumbs outside for elbow ease.
• 🔄 Experiment with various grip positions to keep your back workouts fresh and stimulate muscle growth.
• 📉 Control the eccentric phase of the pull-up for a slow, deep stretch to maximize muscle stimulation.
• 💪 Aim for a full stretch at the bottom of the pull-up with straight elbows and elevated shoulders for optimal muscle growth.
• 🌟 As you get stronger, increase the height of your pull-up to touch your chin, clavicle, or even sternum for progressive overload.
• 🚫 Avoid swinging or using momentum during pull-ups; focus on a controlled and precise movement.
• 🦵 Manage your leg movement with a natural cadence to maintain stability and timing during pull-ups.
• 🔝 When performing weighted pull-ups, start with light weights and gradually increase as you get stronger.
• 🔁 After doing loaded pull-ups, perform some sets of unloaded pull-ups to enhance mind-muscle connection and technique.

Q & A

What is the main topic of Dr. Mike's video?

The main topic of Dr. Mike's video is targeting the back muscles, specifically the lats, using proper pull-up techniques.

Why does Dr. Mike use a Smith machine in his demonstration?

Dr. Mike uses a Smith machine to demonstrate pull-ups because he cannot perform actual pull-ups while talking, and the Smith machine allows him to simulate the movement without the need for a bar.

What is the first tip Dr. Mike gives for performing pull-ups?

The first tip is to find a grip width that works for you, ensuring it hits the desired muscle parts and is joint-friendly, allowing for strength and power production.

Why does Dr. Mike recommend taking thumbs out when performing close-grip pull-ups?

Dr. Mike recommends taking thumbs out when doing close-grip pull-ups to reduce stress on the elbows and to maintain proper form.

What does Dr. Mike suggest regarding the variety of hand positions for pull-ups?

Dr. Mike suggests experimenting with various hand positions as there is no single 'proper' hand position for pull-ups, and each position targets the muscles differently.

How should the eccentric phase of a pull-up be performed according to Dr. Mike?

The eccentric phase, or the lowering part of a pull-up, should be done slowly and with control to maximize muscle stimulation and prevent injury.

What is the importance of getting a full stretch at the bottom of a pull-up as mentioned by Dr. Mike?

Getting a full stretch at the bottom of a pull-up is important for muscle growth, as it places the muscles under load while they are stretched, which is a key factor in hypertrophy.

What does Dr. Mike recommend for pull-up height based on one's strength level?

Dr. Mike recommends adjusting the pull-up height based on strength levels; weaker individuals should pull up to their chin, while stronger individuals can pull higher or even to the sternum.

Why should one avoid swinging during pull-ups according to Dr. Mike?

Swinging during pull-ups can introduce unnecessary forces and reduce the mind-muscle connection, which is crucial for targeting the muscles effectively.

What advice does Dr. Mike give for those who are strong enough to perform weighted pull-ups?

For those strong enough to perform weighted pull-ups, Dr. Mike suggests starting with light weights and gradually increasing them. He also recommends doing a few sets of unloaded pull-ups after weighted sets to enhance mind-muscle connection and technique.

How does Dr. Mike suggest managing leg movement during pull-ups?

Dr. Mike suggests finding a natural cadence where legs swing back after each pull-up and then forward as you prepare for the next rep, which helps maintain timing without excessive swinging.

Outlines

00:00

💪 Targeting the Back Muscles with Pull-Ups

Dr. Mike introduces the 'Targeting the Muscle Series' with a focus on how to properly engage the lats during pull-ups. He uses a modified Smith machine to demonstrate the technique, emphasizing the importance of finding a grip width that is both effective for muscle engagement and comfortable for the joints. He advises on various grip styles, such as wide, close, and underhand, and stresses the importance of controlled movement during the eccentric phase for hypertrophy. Dr. Mike also discusses the benefits of full stretch at the bottom of the pull-up and the progression from pulling up to the chin to higher levels of difficulty, such as clavicle and sternum touches, depending on the individual's strength level.

05:01

🏋️‍♂️ Pull-Up Height and Strength Progression

In this segment, Dr. Mike elaborates on the concept of pull-up height in relation to an individual's strength level. For those who are weaker, he suggests pulling up to the chin as a starting point, ensuring a rigorous yet achievable challenge. As strength increases, he encourages progressing to higher pull-up heights, such as touching the clavicle or even the sternum, which can provide additional benefits and challenges. Dr. Mike also touches on the idea of incorporating loaded pull-ups with extra weight as a means to further develop strength and muscle control.

10:02

🚫 Avoiding Swinging and the Benefits of Loaded Pull-Ups

Dr. Mike addresses the common issue of swinging during pull-ups, which can detract from the targeted muscle stimulation and potentially increase the risk of injury. He advises against excessive swinging and suggests finding a natural cadence that allows for controlled movement and minimal leg swing. Furthermore, he highlights the benefits of transitioning from loaded pull-ups to unloaded ones after a few sets, which can enhance the mind-muscle connection and technique. This approach, he explains, can lead to a significant improvement in the quality of pull-up performance and muscle targeting.

Keywords

💡Pull-ups

Pull-ups are a bodyweight exercise that primarily targets the back muscles, particularly the latissimus dorsi. In the video, Dr. Mike emphasizes the importance of proper form and control during pull-ups to maximize muscle stimulation and prevent injury. He discusses various grip widths and pulling heights to modify the exercise's difficulty and target different muscle groups within the back.

💡Lats

The term 'lats' refers to the latissimus dorsi, which are large, fan-shaped muscles on the sides of the back. They play a crucial role in pull-ups by extending the arms and pulling the body upward. Dr. Mike's video focuses on how to effectively target these muscles during pull-ups to promote muscle growth and strength.

💡Smith Machine

A Smith Machine is a barbell器械 that moves along a fixed vertical轨道, allowing for a variety of exercises with controlled movement. Dr. Mike uses a modified version of this machine to demonstrate pull-up form, as it provides stability and safety while simulating the movement of a traditional pull-up.

💡Grip Width

Grip width refers to the distance between the hands when gripping a bar or handle during exercises like pull-ups. The video explains that different grip widths can alter the muscle activation and joint friendliness, with wider grips typically engaging the back muscles more and closer grips being easier on the elbows.

💡Eccentric Phase

The eccentric phase of an exercise is the lengthening or lowering portion, such as the descent in a pull-up. Dr. Mike stresses the importance of controlling the eccentric phase slowly to maximize muscle stimulation and hypertrophy, which is the growth of muscle tissue.

💡Hypertrophy

Hypertrophy is the increase in muscle size due to an increase in the size of muscle fibers. It is a key goal for many individuals engaged in resistance training. The video discusses how to perform pull-ups in a way that promotes hypertrophy, particularly through controlled movement and full muscle stretch.

💡Assisted Pull-up Setups

Assisted pull-up setups are devices or machines that help reduce the body weight during pull-ups, making the exercise more accessible to those who are weaker or beginners. Dr. Mike mentions these setups as a way to practice pull-up form and gradually progress to unassisted pull-ups.

💡Underhand Grip

An underhand grip, also known as a pronated grip, is when the palms face away from the body during pull-ups. This grip variation can place different stress on the muscles and joints compared to an overhand grip, and it's one of the many grip options discussed in the video for targeting the back muscles.

💡Full Stretch

A full stretch refers to the complete extension of the muscles during an exercise, such as straightening the arms fully at the bottom of a pull-up. Dr. Mike explains that achieving a full stretch at the bottom of a pull-up is important for muscle growth, as it places the muscles under tension and promotes a deeper stretch.

💡Weighted Pull-ups

Weighted pull-ups involve adding extra weight to the body through a weight belt or other means to increase the resistance and challenge of the exercise. The video discusses how to progress to weighted pull-ups and the benefits of doing so, such as increased strength and muscle stimulation.

💡Mind-Muscle Connection

The mind-muscle connection refers to the mental focus and awareness of the muscles being worked during an exercise. Dr. Mike suggests that after doing weighted pull-ups, performing a few sets of unloaded pull-ups can enhance this connection, leading to better muscle control and more effective workouts.

Highlights

Dr. Mike demonstrates how to properly target the back muscles, specifically the lats, with pull-ups using a Smith machine.

The importance of finding a grip width that suits your body and targets the desired muscle parts without straining the joints.

The recommendation to avoid a close grip with thumbs inside to prevent elbow strain.

The flexibility of hand positions for pull-ups, emphasizing that there's no single 'proper' hand position.

The advice to cycle through different hand positions to keep the exercise fresh and stimulate muscle growth.

The instruction to perform pull-ups with a slow and controlled eccentric phase for maximum muscle stimulation.

The necessity of a full stretch at the bottom of the pull-up to ensure muscles are stretched under load for optimal growth.

Dr. Mike's suggestion to adjust the pulling height based on one's strength level, from chin level for beginners to higher for advanced trainees.

The tip to avoid swinging or using momentum during pull-ups to maintain proper muscle targeting and reduce injury risk.

The technique of establishing a natural cadence with leg swings to assist in pull-up execution without compromising form.

The recommendation for those strong enough to perform weighted pull-ups to start with light weights and gradually increase.

The strategy of doing a few sets of unloaded pull-ups after loaded ones to enhance mind-muscle connection and technique.

Dr. Mike's humorous reminder that the tips provided are not scripted, showcasing his expertise and passion for fitness.

The overall theme of the video is targeting the muscle effectively through proper form and technique in pull-ups.

The emphasis on the importance of controlled movement and full range of motion for hypertrophy.

The practical advice on how to modify the Smith machine to accommodate different body sizes and training needs.

The discussion on the benefits of underhand grip pull-ups and how they can be adapted for comfort and effectiveness.

The insight on how to perform pull-ups with assisted setups and the importance of grip variation.

The detailed explanation of the different levels of pull-up difficulty, from chin level to sternum touch, and their respective training benefits.

Transcripts

hey folks dr mike here

targeting the muscle series how to

target

your back

in which your lats exist properly with

pull-ups

i'm going to be using smith machine

to help sort of demo pull-ups because

i'm not going to be demoing actual

pull-ups while i talk

but i'll try to do my best to fake it so

that they look like actual pull-ups you

guys ready for tip number one

[Music]

first of all why are these duct tape

handles that look like dildos here this

is my smith machine i modded it because

i'm big enough now that where i can't

actually get under the bar so i do this

i do this

and i do the squats and the good

mornings now that we got that out of the

way pull-ups here's the deal

first tip is find a grip width that

works for you

which means it's hitting the parts of

the muscle that you want

and it's friendly on the joints and can

allow you to produce lots of strength

lots of force lots of power

this means that you can go wide grip

real problem you can go pretty close

grip no problem if you go close grip i'd

recommend taking your thumbs out

like this instead of like this

just easier on the elbows you can go

underhand also no problem as long as the

bottom your elbows and shoulders are

okay cool there are some assisted pull

up setups where you can do regular

pull-ups on that have handles that

aren't exactly straight like this that's

totally fine if you have parallel grips

that's totally cool too play around with

tons of hand positions

there is no such thing as the proper

hand position for a pull-up all the hand

positions make it a different exercise

you can do a few of them for hand

positions for some number of months

another few hand positions for some

other number of months and always cycle

through so that you can do some kind of

pull-up all the time in your program

they're always fresh because of the

different hand positions

all right i'm going to demo this like a

little

i'll be stepping on the ground so these

are fake pull-ups but here's the thing

i actually do this in my actual pull up

videos so when you see those you can

slow clap

what you want to do is make sure that

you do not rush the eccentric we never

ever ever ever drop into a pull-up so

if i don't get hurt doing this if your

pull-ups look like this

sweet you're doing pull-ups

you're getting from point a to point b

but that's not why you're in the gym

you're in the gym to stimulate

hypertrophy which means especially the

eccentric lengthening phase

needs to be done

concertedly with control

slower so that you get all that massive

stimulus so your pull-ups should look

much more like this

slow controlled deep stretch up

slow control deep stretch

up

that is how you do pull ups you will be

able to do a tiny fraction of the reps

you normally can if you do them slow

controlled but the stimulus to the lats

will be better and that's why the

we're here

[Music]

this tip is get a full stretch at the

bottom which means two things one elbows

straight

and two is gaps completely elevated for

a deep stretch still generating tension

still under control you can dead hang if

you want you don't have to

but you got to get it all the way in

that position why

because muscles seem to grow best when

they're stretched under load and that's

exactly what's happening in the pull-ups

can you go a little shy of the stretch

sure

if you want to get fewer gains but be

able to do more pull-ups so you say oh i

can do 27 pull-ups and i go

show me and you do pull-ups that look

like this

cheating with my feet of course get up

to here you go down to here pretty good

pretty good let me go back up yeah see a

lot of people doing these at the gym

except that bottom 10 to 20 of the pull

up they're missing

is arguably some of the most

hypertrophic 10 to 20

so forget about 27 reps of pull ups do

15 instead

and at the bottom

full stretch you guys see that clearly

pretend my feet aren't there right

full stretch scaps are all the way

elevated elbows are totally straight you

can feel the pain in the lats then come

up in a full don't stop here

all the way down big stretch hold and up

that will you right up in the best

way possible

[Music]

folks let's talk about pulling height

here's how it works

if you're on the weaker end for pull-ups

which i sure as am for my body

weight

what you want to do is get a place where

you can pull to that's rigorous that you

can tell you're getting there to make

sure you check that box and know when

it's a good rep versus when you can't

get another good rep or you didn't get

another good rep

if you can do five to ten pull-ups to

your chin but no more that's probably

where you should be pulling up to so

what this would look like is

i start of course you know from dead

hang and all that stuff and when i pull

up i pull up just to the chin and then

slow and control deep pull up

chin and slow and control deep that's

totally fine as you get stronger and you

can use loaded pull-ups with extra

weight and eventually if using a 25 down

there 35-45 pounds for sets of 5-10

you don't have to pull to the chin

anymore or put on weight

you can start pulling higher because you

are now stronger and get all these

rather really cool benefits so

can you just stick to putting weight on

yourself and going up to the chin

absolutely and there's advantages there

as well

but something cool to try to simplify

your life a little bit or just another

variation to try even if you are doing

the loaded ones to the chin

is to do

pull-ups to the clavicles now these are

a trip let me show you

stab myself with a microphone here

but what you can do is if you're nice

and strong and i've been here before

lighter body weights i'll be here again

probably in a couple months when i

start to get my fat loss on

what i'm doing is it's pretty easy for

me to get to here so i'm not doing that

anymore

full stretch and then i touch my

clavicle all the way so pull up

touch

and pull up you don't have to hold up

there because that's extra hard but

you're touching all the way to the

clavicle

that's amazing

if you are of most body

and you can do 10 to 20 pull-ups

clavicle touching with a full eccentric

control and drop

you're going to have a

well-developed mac for whatever look you

have

the last level

of where to touch

is if you can do

weighted pull-ups

touching your clavicle for sets of more

than five to ten reps

you may be on the freaky side of

where mostly only gymnasts get to go

or rock climbers or calisthenic

specialists but if you are in

that camp amazing try these and if

you're not in that camp and you get to

being able to do these

you just unlock superpower for pull-ups

because they're an exercise that now is

unbelievably high stimulus to fatigue

ratio for you here it is if you're

strong enough

and this is something uh

arnold was a big proponent of

check this out

pretty weak on pull-ups well up to here

like me

pretty strong get up to the

clavicle touch the clavicle every time

really strong end pull-ups

sternum

slow big stretch

chest up sternum you don't have to pause

but touch if you can touch the sternum

with pull-ups for sets of 10

i want to see your back

send me back picks or gtfo

don't swing like a wild animal

okay

so

it's easy to do pull-ups if you swing

around a lot so i'm gonna do my

fake pull-ups here

you know if you're like wow

you do all this stuff you can get some

more reps problem is it doesn't really

grow much muscle it introduces a ton of

other vectored forces around the joint

which could marginally increase the

probability of injury and since it's the

targeting the muscle series

targeting the muscle is a matter of

really quieting and calming the movement

down

making the movement much more pristine

and much more focused

rather than making it look like you're

doing it in a hurricane

one thing people do get into trouble

with on pull-ups and swinging

is their legs swing too much

so do this thing where after they've

done a pull-up wrap

their legs are doing this and they don't

know how to stabilize them

my best advice to you is actually not to

let the legs get stable because you'll

be waiting forever

my best advice to you

is to get into a cadence

whereby after your last pull-up rep your

legs will swim back and then swing

forward

as your legs are gently swinging forward

you're gonna find yourself more under

the bar and in a perfect position to do

a pull-up

you come down your legs will swing back

and then do another pull-up

it works super well right

so i'm not gonna do any pull-ups because

i'm not warmed up at all and i'm an

active rest right now but if you've done

a pull-up

swing forward so swing back swing

forward pull up

swing back swing forward pull up again

there's a natural cadence you can

develop there which still allows you a

second at the bottom and as your legs

swing in you come back into it

if you want to completely stop

and do super straight up and down

pull-ups in my experience

you're gonna be spending like five or

eight seconds down there waiting for the

likes to stop and it's just going to be

annoying

find that natural mini cadence and don't

worry about the fact that you're

swinging into the pull-up it's just a

tiny little bit it's just for timing

it's going to work out super great

all right folks

last tip

if you get strong enough

to do loaded pull-ups weighted pull-ups

5 10 25

first of all my recommendation is is

when you start to exit your target rep

range let's say you're doing sets of

five to ten in the pull-up amazing

then at some point you can do like sets

of 11 or 12 with no weight

literally get a belt and hang either a

five or two and a half and people are

gonna be like what are you doing that's

not real weight well that's how it

starts

a five or two and a half this week

another week two or three later another

five or another two and a half after a

while you're doing the 25 four sets of

eight amazing

once you get into doing loaded pull-ups

here's a great tip first of all do them

second of all

after you've done a few sets of loaded

pull-ups your reps are going to start to

drop off you get tired

if you go to unloaded pull-ups right

you'll say you're doing 35 pounds for a

set of nine then a set of eight and a

set of six

take the 35 pounds off

and do another few sets of unloaded

pull-ups no weight

the mind muscle connection

with all of your back mostly your lats

is going to be insane your

ability to control is going to be crazy

it's going to feel light but not light

in the way that it's not connecting

light in the way that it's perfectly

connecting

huge tip there is if you're doing your

loaded pull-ups your weighted pull-ups

do a few sets of unloaded after you get

tons of reps your technique will be

incredible if you're paying

attention

and your mind muscle connection and

those stimulus and thus targeting the

muscle is gonna be awesome you guys like

how i weave that all back together

that's not even a script it's

all up here right what else kind of

crazy do i have up there probably

nothing so fun and i've probably peaked

in popularity i'll see you guys

[Music]