Achieve 10+ Pull Ups In Record Time and Get Strong, FAST!

If you're struggling to do more pullups and get your numbers up to awesome new levels, this is the video for you! You'll learn EXACTLY what to do with the most methodical and efficient program that will help you to achieve 10 pullups in a row or more!

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00:00 Is It In Your Head?

00:50 Step 1: Find Your Max

01:38 Step 2: Subtract From Your Max

02:03 Step 3: Descending Rep Scheme

03:30 Why’s this work?

03:50 Frequency

04:15 Deload Week

04:30 Combine Routines?

04:55 Can’t Complete # of Reps?

05:25 Warnings

05:51 Pros

[nob]

This program is amazing! I recently got to 11 pullups after following it consistently for a few weeks, never got to 10 in my entire life. I actually noticed myself feeling stronger on the bar after a few weeks of the program, ie 3, 4, 5 reps started feeling like trivial. Despite doing lower reps per set, the sheer volume you end up doing seems to somehow cause your body to get stronger. As Antranik says just trust the process!

[jianzlive]

My max is 2, so subtract 2 I now don't need to do pullups

[IvanUSTIMENKO-pb]

Just wanted to say thank you for all of the information you're giving in your YouTube channel. Your video of how to achieve more than 10 pull ups was a game changer for me - I went from just 5 all the way to 12 in a single month!!!
I still can't believe my progress.

[Briaaanz]

Great video, you actually answered my questions during the course of the video.
Couple things i think i learned regarding pull-ups.
1. If you are having slow building elbow or wrist pains, before it gets severe, switch your grips. If you've been doing pull-ups, switch to chin-ups; or use rings or hands parallel to your body.
2. For medial epicondyle pain (inside of your elbow), a lot of advice didn't help me at all. What did help me 100% was to do "prayer stretch". Bend elbows at 90'angle. Put hands (palms and fingers) against each other(like your praying). Now, move your hands to your right and left sides of your chest. You should feel the stretch in the area. Angle your hands/wrists, move your arms in and out.

[marvelleonline]

I'm in the twenty percent that said 0 in your survey. Used to be able to do a single strict pullup but subsequently went back out of shape and now I'm picking the pace back up. I incorporate "pullups" in my routines via dead hangs, active hangs, assisted pullups (fingers on the ground) and negatives. Also do some variation of rows. But I am not focused on actually pulling up untill I drop some more weight, currently about 20kg + my optimal weight, goal is to drop around 10-11 kg while also getting some muscle mass. I checked out your suggested vids for beginners and can see I'm on the right path. Thanks for your work, it's appreciated.

[rodrigoluizdesouza]

My story with pullups - or how I felt amazing and got back to square one

Last year, in May, I was a complete couch potato and decided to join the gym. I did really good progress over the last year lost 25kg and build muscle.

In January this year I started migrating to calisthenics. I was mesmerised on how simple it is, and have regreted not starting sooner.

I followed the Get Strong program, by the Kavadlos, and was really impressed on how the results I was getting were much more noticeable than the ones I was getting at the gym - but the point here is not whether calisthenics is superior to the gym, what matters is discipline and getting track of you progress. I had discipline to go to the gym year around, but wasn't using a training log to track my progress. Maybe that's the reason the progress wasn't as noticeable as the ones I was getting with calisthenics.

By the end of the Get Strong program I was feeling stronger than ever. Doing lots of pullups, but we always want more, and that's when I got carried away.

I bought a doorway pullup bar and was trying to 'grease the groove' to get more reps, but I ignored the signs my body was sending me. I was doing too much, was always tired and sore. On the 30th of April I woke up and I couldn't do any overhead pulling movement.

I spent a lot of time going to doctors, physio, getting medication, etc, because, according to the doctor, I had an overtraining injury on my coracobrachialis, which meant that I had to step away from exercising for two weeks at least.

I did the prescribed resting period, and when I got back to training it was pretty much starting over - at least in regards to pullups.

After my injury, I've been much more conservative with my training. And have been doing only assisted pullups - jack knife way, not with bands - and I feel that now I'm back on track. I'm approaching the exercise with extreme caution and I'm hoping to get back to 12 pullups, which is less than Ibwas doing before my injury by the end of this year

Antranik's suggestion is very reasonable, but, as he says, never ignore what your body is telling you. Doing not as many pullups as you want might be frustrating, but it's not as frustrating as getting injured.

Be careful with pullups - or any exercise for that matter.

[alecgaxiola]

I love how you get down to every detail bro keep up the good work! 💯

[Vinnybamboom]

you always create amazing content. i've done something like this before and definitely agree that have to watch the body carefully. its easy to overtrain and i was definitely golfers elbow creeping up and didnt want it to affect rest of my workouts. i decided to stop but i may try it with a neutral grip later on.

[cupcake]

This is great and I am so thankful for Youtube recommending your page🙏🏽🙏🏽. I can only do 4 at the moment as a female I didn't have a strong upperbody strength so progress was a little bit slow. I have a goal to do 8 by August and I will report back lol.💪🏽😊Thank you and hello from London.🇬🇧

[GURLALS]

Exactly what I’ve been looking for. I’m at 6 right now but I’ll be back when I hit 10!

[samuelokafor]

this the second video ive watched on ur page and you’re goated. thank you boss!

[higherresolution]

I love this scheme to improve pull up / chin up strength and numbers. Fantastic idea. I'm going to implement this tactic next week. Much gratitude. Concomitantly, I need to lose 12 to 15 lbs to get my numbers up where I want them!

[cflippe]

nice, and congratulation to 100.000 Followers today!

[TheSandsplash]

I am able to achieve 11 pull-ups today and I can’t be more happier

[timrobin]

I’ve just started a hypertrophy cycle to supplement my strength training. Current max L-pull up is 11. Aiming for 15

[billymaguire]

This is the Fighter Pullup Program, only done on workout day instead of every day.

[Hotsauceonmy]

throughout my calisthenics practice I’ve always done 3 sets of ten but always cheated a little with some kipping. After week 2 of this program I am starting to feel less and less reliant on kipping to get my chin over the bar

[alwayshedged-tw]

Thank you for the plan :) I have a question - if I have another strength training and I have pull-ups/ring rows there, can I just do these exercises in it and continue with the program after some rest (like I'd normally do) or should I just use this plan only and avoid any other pulling exercises for the duration of it?

[caymant]

Hey Antranik, thank you for this video!

Once you reach 10 pull-ups you have instructed to go to chin-ups or weighted pull-ups at that point in the progression. Would that then mean that if I chose chin-ups I would continue on as normal and either drop back if I was unable to do 11 but get there with chin-ups instead of pull-ups this time? And then with weighted what weight would I start adding and wear along the progression would I drop back to?

Thanks!!

[filho]

I used to be able to do 15 slow reps and now I cant get past 6.

Of course back then i was 130lbs and now im 170.

But i still feel like i should be able to get stronger after maintaining this bodyweight for years at this point.