How I Increased My Pull-Ups From 0 to 10+ Reps (At Home)

In this video I discuss what I believe to be the best progressions for mastering the pull-up. I also share which ones helped me the most when I was learning the pull-up. After that I show a sample workout you could do to increase your pull-ups at any fitness level.

————————————————————————

My Online Shop! ⬇️

My Pull-Up Bar⬇️

My Parallettes Bars ⬇️

Supplements I Use ⬇️

————————————————————————

Level 1: 0 to 3 Pull-Ups
Austrailian Pull-Ups: 4 sets of 12 reps
Negative Pull-Ups: 5 sets of 5 reps (hold descent as long as possible)
Scapular Pull-Ups: 3 sets of 15 reps
Active Hang: 45 seconds or as long as possible

Level 2: 4 to 7 Pull-Ups
Pull-Ups: 3 Sets of Close to Failure
Banded Pull-Ups or Chair Assisted: 3 sets of 12 reps
Austrailian Pull-Ups: 3 sets of 12 reps
Scapular Pull-Ups: 3 sets of 15 reps
Hollow Body Hold: 3 sets 20-60 seconds

Level 3: 8+ Pull-Ups
Weighted Pull-Ups: 4 Sets of 5 Reps (aim to fail on your last rep)
Banded Pull-Ups or Chair Assisted: 3 sets of 12 reps
Austrailian Pull-Ups: 3 sets of 12 reps
Scapular Pull-Ups: 3 sets of 15 reps
Hollow Body Hold: 3 sets 20-60 seconds

[skinnysnorlax]

One thing I really enjoy about yer content is how authentic it is. Lots of folks, especially in fitness, put on like a persona. Play up how hyped and confident they are, focus a lot on image, etc.
You're down to earth, quiet, humble, and hard working. You show what worked for you without any flash or bullshit. That's the stuff that works.
Keep it up my dude, and good luck with yer youtube future.

[darklight.]

*Timestamps :*
• 0:52 Hang through the bar
• 1:34 Scapular Pull-ups
• 1:50 Australian Pull-ups
• 2:14 Jackknife Pull-ups
• 2:28 Negative Pull-ups
• 3:06 Jumping Negative Pull-ups
• 3:30 Assisted Pull-ups
• 3:50 Weighted Pull-ups
• 4:09 Core Exercises
• 4:32 Workout Plan

*Level 1 :*
• 1:50 - 12reps × 4
• 2:28 - 5reps × 5
• 1:34 - 15reps × 3
• Active Hang - 45sec / till failure.

*Level 2 :*
• 0:52 × 3
• 2:30 - 12reps × 3
• 1:50 - 12reps × 3
• 1:34 - 15reps × 3
• 4:08 - 20-60sec × 3

*Level 3 :*
• 3:50 - 5reps × 4
• 2:30 - 12reps × 3
• 1:50 - 12reps × 3
• 1:34 - 15reps × 3
• 4:08 - 20-60 sec × 3

[calonstanni]

DUDE this is GREAT! I'm a 60 year old overweight woman but I have ALWAYS wanted to be able to do a pullup. I put a bar in my doorway and just hang and do knee-ups and wasn't sure how I could progress to strengthen my back. I can certainly implement ALL of your suggestions and even if I never get strong enough to do a pull up, I can get my back STRONGER, which would be fantastic. THANKS!

[piglegluckson]

Down to earth. No B.S. Perfect length. Straight to the point. Great!

[mohammedayad]

As a person who's been training for a while, who also started from cannot do a single pull up. I genuinely think this is a great and useful video because from experience, all these exercises have helped me reach where I am now. Love it!

[mr.green]

Judging by the thumbnail, you started at 0 in the 1950s, apparently.

[dated]

Negative also have helped me with pull ups tremendously when I first started out. After I was able to do a few I started to accumulate a ton of volume by doing low reps/high sets.

This literally meant like 10 sets of 3, and stuff like that, but none of them super close to failure. Once I hit my first set of 10 without nearing failure I am now currently doing low reps/high sets again but with weights!

[rickminer]

Finally a progression I think I can do, something to get me started. Thanks for posting this.

[Leo-fpzg]

Thank you so much! I can't do a pull up and really needed some advice. I was about to search it up when I saw your vid! Thank you so much! I hope you have a great day because you made mine

[savior-]

these videos have helped me more than anything else ive watched so far fitness wise, its so great getting the perspective of someones real journey and how they did it without a lot of equipment

[jreverie]

Honestly thanks so much for how you explain things. As a beginner the cues are so helpful! I got myself a pull up station to find I can hardly hang for a short period haha, these progressions are perfect! Slow and steady :)

[endsteel]

thanks a bunch! last time when i tried to do assisted pull-ups i got soreness in my forearm not knowing the proper form. but thanks to this video, i was able to prevent the soreness and was also able to target my back, thanks again!

[shu]

We'd appreciate a video where you talk about your nutrition since the day you started doing calisthenics/working out, give away a few tips.
Love your content.

[toastrecon]

One tricky thing that I realized while using the bands: elastics and springs like that follow Hooke's Law, which says that the spring force is proportional to the deflection or elongation. What that means for the pull up is that you get a ton of "assist" at the bottom of the pull up and almost none at the top. Not a huge deal, but I found that it made me really weak in the lower range. I ended up just doing jumping negatives and trying to pull up to work the motion from both ends of the range and it helped.

[regularguy]

I’ve been doing Australian Pull Ups for a couple weeks with some dip bars I bought on Amazon. I don’t regret it! I was never able to even lift myself up now I call pull myself half way. I can also do some dips and push ups and I was never able to before. So fun to feel myself going up the bar. I genuinely can’t wait for my workouts now I want progress!

[qqY]

ive started month ago pulling mys up. since then i went from doing jumping 1 pull up into 7clean ones. now i found this vid and i am so proud of mys that i am 1st time in the highest category of trainings (8+ pull up). i am so happy what ive achieved so far and will deffo try out ur routine to get those juicy 10! much love

[giorgosr]

Thank you for creating so amazing content and making it available for everyone for completely free.

[illhavetokeepthisthingasan]

Straight forward videos, no bs. Thanks man keep it up!

[soumava]

Loved the usage of the chair/cabinet/cloth storage etc. for the variations❤

[Omar.R]

Also I like your channel.. because you don't do what these uneducated YouTubers are doing..( Chad giga Chad alpha) so many kids are watching stupid YouTube "self improvement" guys that have never picked up a book in their life. They have no idea how bad those words are. They even think incel is ok! Really. Because they don't know the hatred behind it.. well Thanks Colin these kids look up to you . ❤️