How to Increase Pull ups Fast | 5 Methods

do you struggle to increase your

pull-ups then this is the perfect video

to watch

because i'm about to explain five really

important methods to increase your

pull-ups very fast so

let's go

[Music]

alright guys so this video is all about

increasing your pull-ups

i had a long journey increasing my

pull-ups i started calisthenics about

five years ago and when i first started

i was able to do about 10 pull-ups

because i already had some strength from

the gym

and lately i've been doing some

competitions on strict front pull-ups

my personal record was now 25 pull-ups

so i've been able to

increase my pull-ups from 10 to 25 in

about

four or three years so in this video i'm

gonna explain

which methods i use to increase my

pull-ups so let's get straight into the

first

method

[Music]

alright so the first method is to do a

maximum amount of pull-ups multiple

times per day

and this is also called the greasing the

groove method

and with multiple times per day i mean

doing a maximum amount of pull-ups

every three hours and really try to

track your progress so if you do five

pull-ups in the morning

then also try to do five pull-ups in the

evening and also in the afternoon

and it's really also important to do at

least three repetitions so if you are

not able to do three repetitions with

your body weight only

then it's really recommended to use a

resistance band because doing only one

or two repetitions

won't really increase your strength and

also please keep in mind that you don't

have to do this literally every day it's

really important to have recovery as

well

so it's really good to do this on your

workout days so for example

one day on one day off and then the next

day you're gonna do

your max pull-ups again so personally i

use this approach

right before my competition so about two

weeks

before my competition i did this

greasing the groove methods so i really

increased my pull ups from like 22 to 25

in the last

two weeks before i started my

competition

this was the first method let's get

straight into the second method

alright so the second method is to train

really specific and do

various progressions of the pull-up and

by training specific i mean

doing exercises in exactly the same

range of motion as the pull-up itself

so it means with a pronated grip and

with a pull-up bar

think about progressions like the

pull-up itself

the negative pull-up the assisted

pull-up the pull-up hold the scapula

up and the bar hang so these are all

progressions in the same range of motion

and these will really increase the

strength in your muscles in the right

proportions so it means

that you are going to use your biceps

your lats and your upper back in the

right proportions to increase the pull

up

strength alright guys so this was the

second method which is one of the most

important methods so now let's move on

to the third one which is all about

muscle endurance

all right so muscle endurance is

basically the ability of a specific

muscle

to give strength consistently in a

longer period of time

so with the pull-ups it basically means

to increase the duration

of the exercise so that means for

example increasing your pull-ups from

five

to six repetitions so to increase your

pull-ups from five to six it's really

important to also

increase the endurance of other

exercises for example all the

regressions that i just mentioned

for example if you can do five

repetitions of the regular pull-up you

should do at least five repetitions

of the negative pull-ups i would suggest

six to eight repetitions

another example is the pull-up hold

which is a static exercise

this basically means that you're going

to hold an exercise in this case

the pull-up position for a longer period

of time and when you compare static

exercises with for example the pull-ups

you should always do

twice the amount of repetitions in

seconds so if you can do five

repetitions of the pull-up you should do

at least 10 seconds of the pull-up hold

and in this way you will also increase

the muscle endurance

with these kind of exercises and the

same goes for the negative pull-up

and also for the assisted pull-up and

the bar hang

and also the scapula pull-up you always

want to do

more repetitions on the exercise that

are easier

than the pull-up itself so this is the

way how to increase the muscle endurance

so let's move on to the fourth method

[Music]

so if you're really serious about

increasing your pull-ups you should

follow

a proper workout routine and with a

proper workout routine i mean not only

doing pull-ups

because when you're done with your

pull-ups that doesn't mean that you

don't have any strength left

in your muscles you can do many many

more exercises to increase your strength

and with a proper workout routine i mean

doing two specific

pull-up workouts per week where the

first exercise is always

the hardest exercise in this case this

will be your pull-ups

and when you're done with your pull-ups

for about four sets

you should go to a regression and this

is for example

either the assisted pull-up or the

negative pull-up

so like i said before with these

exercises you want to do more

repetitions

than the previous exercise and this goes

on with all the other exercises so

your third exercise can be the pull-up

hold where you do more repetitions

than the exercise before and i will

suggest to do at least

four specific pull-up exercises to do a

complete

pull-up routine and if you do this twice

a week i can guarantee

you that you will increase your pull-ups

very very fast

[Music]

all right so the fifth and the last

method isn't really a matter but more

like a tool

so what am i talking about i'm talking

about tracking your progress

this is really essential to progress

with your pull-ups but not only your

pull-ups it basically goes for

every exercise within calisthenics so

how to track your progress

you can do this in various ways what i

personally like to use

is an app and we have some good news we

are actually creating our own californ

app which will be out

at the end of this summer but of course

you can also use different methods

such as a printout logbook or the notes

in your phone

so how to track your progress properly

it's very easy you just have to look at

your previous workout

and what you want to increase is the

total volume of this exercise so that

can either be

the number of sets or the number of reps

so say

the previous workout you did four sets

of five pull ups so that's

20 reps in total so today you want to do

at least

21 reps and it doesn't matter if you

increase your sets

or the number of reps as long as you do

21 reps in total all right guys so these

were the five methods that i used in the

past years to increase my pull-ups

from 10 to 25 and i'm really sure that

if you implement these five methods into

your own workout routine

you will increase your pull-ups in no

time so i hope this video was helpful

for you and if you

are interested in increasing other

exercises too for example the dips the

pull-ups or other basic exercises

we have just created a calisthenics

basis course where we teach you

all the basic exercises in full detail

and this course

comes in very much instructional videos

but also with a very easy to follow

workout plan

so if you want to increase your basic

strength i would really advise you to

check out

this plan check out the links in the

description so i hope that you like this

video

please put your thumbs up and subscribe

we will see you

next week peace out guys

[Music]

you