20 Pullups = Big Back?

Will 20 bodweight pullups build a big back? ONLY if you're heavy enough and use textbook form.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.

[walter]

Most people will view being heavy or bulking as a con because the "numbers" go down. This is the exact reason I stopped doing pullups when I was bulking before, big mistake. Now with my more objective mindset, I realize that being heavy lets me do the harder variations (full chest to bar -sternum-, L sit or super wide grips) in the hypertrophy zone without needing to add weight and that's only a plus for me. Thanks for making me realize that Alex 💯

[indosmilus]

I can't count how many times I've heard incompetent gym bros saying "pulls aren't good for your back bro" while having the most terrible form known to man

[marcobecerra]

As a tall guy that weighs 200+, pull ups are hard af to progress in. BUT, every time i lock in and increase my pull up ability, the gains are noticeable. Achieving even 5 pull-ups transformed my back

[damjanjagodic]

25+ pullups at 220lb bodyweight. I can confirm my back is big

[radilev]

I would say that 20 reps done controlled with dead hang in between each rep will lead to above 75% of your back potential. Maybe even close to 90%. However, I rarely see pullups done this way as most people tend to rely on momentum for more ego driven reps.

[MarcoIsBig]

This is the reason I stick to bodyweight pullups, being over 200 lbs I can get rep and volume prs over time. I love doing 10 x 10 with around 1 - 2 minutes of rest between sets to start off back days.

[craftingodst]

Love me some pullups. I never could do any till recently. I had to use the assistance machine with like 80lbs when I first started. Now i can do like 5-6 at 155lbs

[ryleymagelbagel]

I am 250 pounds and pull ups are one of my favorite back exercises it's a true test of strength. I always do 5 reps take a 30 sec break then do another it's hard for me to do so many in a row. I think it's better less taxing on the body

[hdhellion]

1. Over 30 reps in 1 set?
2. If you're going for that many reps, are you going for endurance (sets and reps) vs. strength?
3. What is the purpose of going that wide and not all the way up ( a little bit passed shoulder width apart)?
4. Mixing in weighted chin ups/pull ups a good combo or no?
5. Weighted PU's still has to achieve growth and strength no matter which grip right?
6. Grip comes to mind easy/med/hard -> pronated, neutral, supinated. With that wide of a grip, you'd be in a very awkward position. So is it dependamt on which grip and how wode you go?
Looking to learn. Thanks💪

[vicentealmeida]

I doubt that most lifters even experienced are able to get a rep range above 10 with strict that you just described.

[thephilifluffy]

I don't know why but MW2 music fits so well for your videos. Rock on, Alex

[Alejandro_theGr]

Instead of hating on the lighter calisthenics guys (such as myself) you give them a different standard to reach for a big back. Very open-minded way of approaching this topic

[stefandrpa]

Currently bulking and at ~265lbs. Dead hang, dead stop chins ~15 reps. Time to build up over 20 & on other grips 😁

[MrPoselsky]

I'm 235lbs and can rep out 8 pull ups with 45lbs plate. Next day I'm gassed but the back is the most dominant part on my body.

[Weltschmerz]

Bodyweight pullups keeping you big as hell

[Sons-of-aryas]

Thanks Alex, as always a clever approach to training. Im a 6 ft 4 102kg guy and currently grinding my way through a weighted chin/dip linear progression programme. Im not lifting anything crazy or noteworthy but i dont care, i love it and im getting bigger and stronger 👌💪

[Juneof]

160# at 14 slow-eccentric, clean, full-ROM, deadhang pullups. finally starting to get some width.

[Jack]

I’ve only gained maybe 25-30 pounds over the last year or so but pull-ups are so so so much harder. I was really getting ahead of myself at 150lbs thinking about how easy they were 😂

[loganfluegel]

I’ve been doing rings lately. Got 15 strict reps this week, about 170lb rn. Goal by end of year is 20 strict reps. Back in high school I got 19 at 150lbs on a normal bar, never touched a weight. Stopped doing them for 3-4 years now starting back up recently.

[Coalemos]

I'm trying. I'm on the assist pull-up machine just now, dropping the weight every couple of weeks (actually last couple of weeks it's been dropped twice so once a week) and I was stunned that I could do more with less weight assisting me today so dropped it again. I'm looking at full body weight pull-ups soon (that's the plan).

I've been using full ROM putting in a myorep matchset at the end which is absolutely brutal but I just do it.

I'm trying to focus on the compound stuff and only using the cable machines for tricep pushdown with a curl variation superset (I'm not sure it's necessary but it was put into my programme so I'm doing it). Today all the little high school boys were using the cable machines because they're easier. At the time I joined I didn't know it was open to under 18s, I think 16 is the age limit. I forgot it's a holiday today. Little bastids lol

Very pleased with progress. Going to failure on the safe stuff and myoreps for effective reps where I can.