This dude went from zero to 7 pull-ups in 3-4 months
Today, I'll show you the exact strategy I've followed to get him to 7 pull-ups
You can include this strategy in your current workout routine and improve your pull-ups
Thread: How to get your first Pull-up ↓
Today, I'll show you the exact strategy I've followed to get him to 7 pull-ups
You can include this strategy in your current workout routine and improve your pull-ups
Thread: How to get your first Pull-up ↓
Two reasons why you can't do Pull-ups
1. You are Overweight
2. Your back muscles are weak
Follow this 3 month plan and you will get your first pull-up 👇
1. You are Overweight
2. Your back muscles are weak
Follow this 3 month plan and you will get your first pull-up 👇
Month 1:
Daily Exercise:
Dead Hang for 30 seconds - 3 sets
Monday and Thursday:
1. Negative Pull-ups - 3 x 5 reps
2. Wide-grip Lat Pulldowns - 4 x 8-12
3. Chest supported T-bar Row - 4 x 12-15
Daily Exercise:
Dead Hang for 30 seconds - 3 sets
Monday and Thursday:
1. Negative Pull-ups - 3 x 5 reps
2. Wide-grip Lat Pulldowns - 4 x 8-12
3. Chest supported T-bar Row - 4 x 12-15
You will be able to dead hang for 30 sec by the end of the first month
Apply Progressive overload principle on the back exercises
How:
Choose a weight that you can do only 8 reps
The next workout, increase the reps
Once you can do 12 reps, increase the weight
Repeat
Apply Progressive overload principle on the back exercises
How:
Choose a weight that you can do only 8 reps
The next workout, increase the reps
Once you can do 12 reps, increase the weight
Repeat
Month 2 and 3:
You will stop doing the dead hangs
Monday and Thursday
1. Negative Pull-ups - 3 sets x 5 reps
2. Wide-grip Lat Pulldowns - 4 x 8-12
3. Chest supported T-bar row- 4 x 10-15
You will apply progressive overload on these exercises
You will stop doing the dead hangs
Monday and Thursday
1. Negative Pull-ups - 3 sets x 5 reps
2. Wide-grip Lat Pulldowns - 4 x 8-12
3. Chest supported T-bar row- 4 x 10-15
You will apply progressive overload on these exercises
Goal to keep in mind:
To do a lat-pulldown equivalent to your bodyweight for at least 6 reps
If you can do 1 Lat-pulldown with your bodyweight, you will be able to do 1 pull-up
Follow this program and you will be able to do at least 6 pull-ups by the end of the third month
To do a lat-pulldown equivalent to your bodyweight for at least 6 reps
If you can do 1 Lat-pulldown with your bodyweight, you will be able to do 1 pull-up
Follow this program and you will be able to do at least 6 pull-ups by the end of the third month
Now, what to do if you're overweight
If you're overweight, you have more body weight to pull up
Losing weight is an easy and quick way to improve your pull-ups
How to lose weight?
Download my free ebook to lose 5kg in 2 months 👇
bhavanchand.gumroad.com
If you're overweight, you have more body weight to pull up
Losing weight is an easy and quick way to improve your pull-ups
How to lose weight?
Download my free ebook to lose 5kg in 2 months 👇
bhavanchand.gumroad.com
I hope you've found this thread helpful.
Follow me @BhavanChand for more.
Like/Retweet the first tweet below if you can:
Follow me @BhavanChand for more.
Like/Retweet the first tweet below if you can:
FREE Fat Loss Program
- Lose 5-10kg in 2 months
- Diet plan
- Gym Program
- Cardio
- Mindset to lose fat
Get your free copy now 👇
bhavanchand.gumroad.com
- Lose 5-10kg in 2 months
- Diet plan
- Gym Program
- Cardio
- Mindset to lose fat
Get your free copy now 👇
bhavanchand.gumroad.com
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