Dramatically Improve Your Pull-Up Strength

Do you want to do more reps, build strength, and overall dramatically improve your pull-ups?

In this video, I explain a few key training principles (like TUT and Drop Sets) that you need to follow if you want to see results FAST.

It’s a quick watch and I promise you’ll learn something useful!
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all right so you want to improve your
strength for pull-ups you came to the
right place that is my specialty I’m
going to teach you specifically how you
can practice so that you can gain more
reps maybe you’re a beginner you can’t
even do one single rep or maybe you can
do a few reps and you’re looking to
crank out more in this video I’m going
to tell you what exercises you should do
and I’m going to teach you about a
concept called time under tension time
under tension is how you need to train
if you’re looking to build strength and
if you’re looking to build size so I’m
going to go over that principle let’s
dive in all right so if you’re
completely new to the pull-up let’s go
over some basic things first off you’re
going to notice the first part of the
movement is not just pulling with your
back and your biceps you actually need
to engage your scapula so your scapula
is your shoulder blade so before I even
bend my elbows my scapula is engaged now
from here I can look at the bar and I
can pull with my back my biceps all the
way up and all the way down now what’s
really important when training a pull-up
is not the amount of reps you do it
doesn’t matter if you can do 10 reps you
can do 20 reps I know the goal of this
video is to get your reps up but if
you’re not doing proper form if you’re
not doing full range of motion then
you’re not really building the strength
and Counting doesn’t matter honestly if
I say I can do 20 reps of pull-ups but I
consider this a rep what am I really
doing and I’m not training the way that
this exercise can give me the most value
so I want to do a full range of motion
because that’s going to help me build
the strength through the full range full
lockout all the way up over the bar all
the way down if this means I can do less
reps that’s fine cuz I’m going to get so
much more out of the movement from doing
the full range next if you’re a beginner
the best way to train any movement that
you want to get better at is to do
something that most closely resembles
that movement so if you can’t do a full
pull-up what you can do is get a
resistance band and you can still train
the perfect pull-up motion but with a
band band goes over the bar under your
foot you can obviously buy different
tension bands depending on your level
from here we can keep perfect form and
we can start to Train full range of
motion reps so for a beginner this is
your starting point now here’s the
important part you guys want to build
that strength if you can do two or three
reps and you’re doing three four five
sets but two or three reps and you’re
not noticing any gains that’s because
two or three reps is not enough volume
to get you the work that you need for
you to build strength so what I want you
to do is think about two concepts the
first one that I mentioned being time
under tension you need to have your
muscle groups be under tension for long
enough that your body is challenged
enough and forced to change so you need
to if you can only do two or three reps
you need to do those two or three reps
slow enough that you’re under tension
for at least 30 seconds of the movement
although maybe I can can do 20 pull-ups
I could do two reps and make them really
slow reps be under tension for the
amount of time necessary to make those
two reps really tiring how else we can
train time under tension is I can do my
normal past reps I can do 10 reps fire
through if you can only do five that’s
fine three
four five I have not been under tension
for very long on that fifth rep I can
hold do a Max hold try to hold for 20 to
30 seconds that’s one way to add tension
the next way would be doing something
called a drop set so you do your set of
three four five reps maybe 10 reps right
away you come down from the bar you get
on the band and you hit a
burnout drop set with the band so the
way that I train this is you don’t need
five sets you can do one to two sets of
warming up and then two sets with drop
sets so one to two sets warm up not
going past 80% of my Max then with the
two drop sets what I’m going to do is
one set body weight only almost till
failure failure with good form till I
can’t do another rep I’m going to come
down I’m going to grab the band and then
I’m going to hit these until failure
then I’m going to rest about 2 to 3
minutes let myself fully recover do the
same thing again and that is how you’ll
start to build the strength so let’s go
over a couple different exercises pull
up wide grip out here
isometric hold same thing wide grip pull
hold beginners this is a good starting
point if you don’t have a band you can
jump up into holding position just
squeeze hold let yourself down just
letting yourself down that’s called the
the negative of the movement jump up
squeeze just let yourself down if you
cannot do one single rep of pull-ups
doing negatives is your starting point
along with the band jump up squeeze
let yourself slowly down additionally
beginners as I mentioned that the
scapula is the first part of the
movement if you don’t have a strong dead
hang and a dead hang is just hanging
from the bar you can work the dead hang
that’s going to help you build the grip
strength you don’t want to be hanging
from your fingers when doing this the
stronger the grip you have the stronger
your pull-ups going to be work on that
dead hang once you have a good dead hang
for 30 seconds you can work on those
scapula pulls once that scapula feels
strong and again this is as a beginner
you might work one for a week or two the
next for a week or two and as you feel
yourself get stronger you’re going to
start to work your way up now if you
have the goal of
performing a muscle up you obviously
need to get strong Pull-Ups so I say
that if you can do 10 reps of pull-ups
you should be able to do a muscle up so
maybe that’s your motivation to train
pull-ups let’s talk about timing you
should not be training pull-ups every
single day your body needs time to rest
and recover when you’re resting your
muscles are actually building and
becoming stronger they do not just
become stronger from working out they’re
actually getting stronger from resting I
know that doesn’t really make so much
sense but you need to rest train pull-up
no more than like two three times a day
I have one day per week dedicated to
back biceps I do some core and some legs
in there and then I have another day
dedicated to pull-up so really only
twice per week of course I get some pull
action when I train muscle ups on
another day as you will as well guys I
know this video was short straight to
the point but I wanted you to know you
don’t need to do anything fancy to build
strength for pull-ups you just need to
put your body under tension for long
enough for your muscles to grow for you
to build strength you can just train
with the same Foundation exercises using
a band using negatives using drop sets
and time under tension guys I know it
was short but I hope you got a lot out
of this video hit the likes hit the
comments you know all that fancy YouTube
stuff I’ll see you guys on the next one
peace