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.
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Website ⬇️
www.colinmurray.org
My Pull-Up Bar⬇️
https://amzn.to/3CL4Fz7
My Parallettes Bars ⬇️
https://amzn.to/3HLuLVp
Supplements I Use ⬇️
Creatine: https://amzn.to/3WUYwrp
Whey Protein: https://amzn.to/3XTWyc6
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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