Pull Up Progression (from beginner to advanced in one video)
Video taken from the channel: Jerry Teixeira
Upper Body Strength, Beginner Arm Balance Workout
Video taken from the channel: growingannanas
Calisthenics Chest Workout Routine for Beginners & Advanced
Video taken from the channel: CALISTHENICS FAMILY
The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)
Video taken from the channel: Jeff Nippard
Calisthenics Workout Routine INTERMEDIATE // Upper Body
Video taken from the channel: Pilous
Dominik Sky Calisthenics Tutorial Beginner to Advanced Part 1: Upper Body PRESSING (HD)
Video taken from the channel: Dominik Sky
Dominik Sky Calisthenics Tutorial Beginner to Advanced Part 2: Upper Body PULLING (HD)
Video taken from the channel: Dominik Sky
Upper Body Progression Beginner Through Advanced Pushups Progression. The beginner version is with the knees down to give your back support. By taking the knees off the Chest Press Progression. Chest press on the floor or step gives you some stable support while.Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss.
Find out which exercises are especially good to include in an upper body.You’ll train your upper body twice per week as part of a standard four day per week split routine. You can either do this program by itself and simply “maintain” your other muscle groups on the other two days, or you can combine this program with the Bring the Pain lower-body program.FOCUS ON: Training Your Upper Body Just because you are starting to layer up doesn’t mean your physique will go unnoticed. Upper body training is important to prepare you to look your best even in the winter months.
The chest can be a problem area for most men and getting the size and muscularity you want from your upper body is often difficult.Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move.
Just as the push up is a great upper-body pushing exercise for determining relative strength, the inverted row shows one’s ability to pull his own body weight. The inverted row is great for both beginners who might not have the ability to pull a heavy-external load and for advanced lifters who want to improve relative strength and core stability.It is a lot Upper Body Progression Beginner Through Advanced safer for a student to use a reliable service that gives guarantees than a freelance writer. You never know if this writer is an honest person who will deliver a paper on time.
There is also a risk of getting a poorly written essay or a plagiarized one.Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this.Here are three upper body compound exercises to include in your training, 2-3 days per week.
Aim to perform each exercise for 3 sets of 10 repetitions, with a weight that makes 10 repetitions feel very challenging. 1. Close Grip Floor Press.Learning new skills requires repetition and progression. “A good program should first and foremost introduce you to the basics,” says Checo. “You have to start with very beginner skills and work your way up at a gradual pace.” Advanced skills take time to master. Those people on YouTube have been training for years!In terms of progression speed: Linear progression > linear periodization > double progression > advanced periodization techniques.
For all exercises, choose the one furthest to the left of the continuum that you can actually progress with. This is the way you’ll progress fastest. When.Hamstrings and adductors stretch. From the previous position, rotate the foot and the floor 90 degrees, and rotate your hips to face sideways.
Lean your body towars your outstretched foot to increase the stretch. Adductors and hamstrings stretch.OPT Level 1: Stabilization Endurance. Reps: 12 to 20 (Single-leg workouts or arm variations: 10 reps each side) Sets: 1 to 3 Tempo: 4/2/1 Intensity: 50 to 70% of 1RM Rest: 0 to 90 seconds Circuit option: After warm-up, complete 1 set of all exercises with minimal rest between moves.Perform first pass, rest 1 to 3 minutes and repeat circuit 1 to 2 more times, then cool down.Coach Kozak’s 50 best push up exercises and types of push ups has something for everyone from beginners through advanced trainees.
HASfit’s different pushup types will help you take your pushup routine to another level with pushups variations that will continue to challenge you.Conducive for all training levels, beginner through advanced Increased lean muscle mass, power, force production, movement mechanics, and speed gains after just several weeks Increased energy, mood, health, immune function, and sleep patterns Increased metabolic conditioning and decrease body fat significantly in less than 3 weeks.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Methods of Group Exercise Instruction |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning |
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| from The Active Female: Health Issues Throughout the Lifespan |
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| from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention |
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| from Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever |
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| from Bodybuilding: The Complete Contest Preparation Handbook |
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| from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World |
150 comments
whats the name of the first song played in the video. thx guys
Хват для бицепса то уже должен быть. А то хули толку то.???? Клоун сука.
I started in calisthenics for this video, at that time this seemed impossible, but now I can do all this and more.
Thank you!
Where is the legs and combines pull & press tutorial???.. I can’t find iTunes, if you can give the links please
Dobry trening!!!
Ale kalosze w zimę możesz zmienić:D
i podstawa na końcu lecą kurwy hahaha dobre:) prawdziwy trening!!
This guy’s funny. He said pullups are more manly. Very scientific. I see chicks doing chinups all the time, yo!
Seriously though. Cool vids. It’s nice to actually be able to see the real effort and strain on your face in some of the more difficult skills. Too many calesthenics vids show the guy just doing crazy shit and barely turning red in the face while demonstrating perfect form with a minty fresh smile. LOL. In a way I think it makes your vids more motivational. They just seem more genuine and less like glossy marketing.
I know these vids are old and if you’ve kept it up I bet you do a lot of these skills more easily now. Will have to check. Subbed
This shit is for beginners? Then i don’t want to see what advanced is…:)
Hey D, I remember you shared a good book on calisthenics, but Can’t find the video you said the name. Can you please share the book name with me? Thanks! You’re awesome!
Hey man! I can see you are doing the pullups without scapula retraction and depression( at least at the top). Do you think that it is wrong to do them that way?
He is insane at flips and calisthenics.Why didn’t he just start gymnastics xD
best ragards. pozdrawiam haha slyszalem “kurwa”. Sami swoi zasieg globalny.
Awesome workout Michael I was particularly impressed with those ring deep dips…they sure ain’t easy! This workout can literally benefit anyone wanting to sculpt a bigger chest with
Only their bodyweight…good job! ����
THIS IS SO FAKE! He progressed from beginner to advanced in 11 minutes
cheers for video mate
How the hell do you do high pull ups? I can do 15 slow nice form and regular but how to develop that explosiveness?
Hey Dominik Sky, I’ve watched all of your calisthenics beginner to advanced videos and I was wondering, how many reps of a certain movement should I be able to reach to “master it” to continue onto the next one?
Woow man this is one of the best videos I have seen in terms of calisthenics… All that hard work, seriously well done bro… Respect!!
For any of your workouts, pushing/pulling any recommendations on sets/rep target? Or would you say just master the move and work to failure?
Were videos for days 5 and 6 ever made? Having a tough time finding them. Thanks!
dominik; you work hard hhhh lol I can’t do some gymnastics exercises
excellent routine
a question, what is name the song of minute 7:40?
#notificationsquad.. Thank you so much for the video. My our videos are great.. Keep them coming
When you have time to answer: Where did you learn all these variations of exercises? There are no tutorials on youtube with all these exercises about push, pull, etc.
You do all these exercises every workout?
Thanks for this..I love your videos, they are thoughtful and well put together. And I love how you focus on good form. Nothing irks me more when I see people with bad form. My thing is if you’re not gonna do them right then just don’t do them at all, I like to start something with the utmost perfection and maybe make mistakes along the way but as much as possible do them with good technique. Iam a female and I started to really focus on calisthenics training just the last 3 months instead of just weight training. I love it! Thanks for the positivity because yes hard work does pay off and we all need that reassurance every now and then. Keep up your good work������
your caisthenics tutorial 3-part series is very helpful to see good proper progressions thank you!
Dominik Sky, what is your training division, please? And on the day of pulling, for example, do you a exercise for each of the five parts (Pull ups / Chin Ups, OAP, Multiplane Pulling, rows, curls)? Sorry for my english.
Where’s the legs video? Did I miss it in the videos section of the channel?
6 years ago I find this tutorial when I’m still young bout 17 years old. Was lean and build, but now I’m 23 I got heavy and binge due to alot of lack of discipline. I still appreciate that Dominik posted this tutorial, the best tutorial. Imma start back
came to see how to do calisthenics, stayed for the killer music
Should I be doing a progression for each segment? 5 Sets 8 Reps?
Ex:
Push Up: Russian Push Ups
Dips: Straight Bar Dips
HSPU: Elevated Beast Push Ups
Triceps Extension: Tricep Push Ups
Planche Push Up: Pseudo Planche Push Ups
So itd be 40 Reps of each segment, is this appropriate or?
But how to combine pushups, dips, pullups, triceps, pressing. Can you help?
EXACTLY what I’ve been looking for! Awesome music too! Thanks dude
Brilliant tutorial! Your dedication is inspirational and your demos are outstanding. Also very jealous of your home gym! ����
Your videos motivate the shit out of me! Old and new thanks for sharing the info and the positive spirit!
why are there no videos for legs or combined upper body push/pull
With the current climate, this video is super useful for those without a gym. Great job ����
Anyone come back to this after the latest one-arm push up video?�� thank you for the incredible videos!!
If you don’t have a tooth pick in your mouth, you’re doing it wrong.
(These are sick, thanks for posting)
btw, it’s spelling Bulgarian =) ����
How many set for each exercise? And how long to you redt between sets?
nice section of music for this work out.who was the music by……? sound’s like outcast….
Thank God for the mute button… your training techniques are excellent. I learn a lot about calisthenics by watching your videos, and I appreciate you sharing them. However, your music selections absolutely suck.
Nice! Add some instability! https://www.youtube.com/watch?v=q8JFtK4Rwxc
BRAVO!!!!! �������������������������������� Kazakhstan, Almaty city…
This guy must be Russian or Eastern European. That was the most impressive display of calisthenics I’ve ever seen…there were exercises I didn’t think were possible and you made it look easy. You must be strong as f**k and even better you aren’t ridiculously massive like some body builders so the strength is functional and can translate to athletics….then I realize this video is 6 years old. If I could do it all over I would start training calisthenics from like 7 years old….you don’t even need a gym!
You are incredible, brother. �� Learned a lot. Keep up with the good work. ��
Pro-form exercises and full variants. Gzzz thanks tho much appreciated!!!
The quality of this is so high I thought it was made this year ����
After seeing 3:20
Me: My lifes already upside down brother, i quit
what s for beginners I don’t get it… obviously not everything but like time laps or something
Dude you’re CRAZY… RIP, I mean!
Holy cow, how long did it take you, from beginner to intermediate, I don’t even dare to ask about your level, which is extremely over the top, difficult!
This video is amazing. No bullshit, just going into an absolute library of calisthenics exercises with proper form. Amazing.
Was good but you have to work on your posture while hand stand pushup. Try to avoid banana shape make your abdominal muscles strong.
Hey brother great video you really show the technique required, also I appreciate your dedication.
Русские отжимания???????????
Русские отжимаются без рук����������������!!!
2 minutes of watching your video was enough to subcribe your channel. Thanks for the video. I like it very much.
You kick ass. Great job! And BTW…I appreciate the info section. Not many ppl do this. Thanks.
why in the FUCK do you force viewers to listen to that crap rap? you ruined your own vid.
But can you do a handstand push-up using your thumbs? Is your balance that good?
This nigga just said: “and my favorite one arm one leg push up”��
So lots of nationality exercises. I’m still waiting for the Moldova exercise…
can you give us your workout routine after your knee injury!
Bro you need to work on those traps, you will look more good!
How did you learn Victorian on floor? Could i email you or maybe do a tutorial?
0,001% of the viewers can actually do this workout haha beast
legs workout next time please, keep up the hard work pilo thanks 4 sharing
What you think about muscle failure every set is good or bad?
You look f*cking beast bro! Great job!
How often should I do this workout with great suplementation, food and water intake for MAX results? Thanx!
Tolles Workout:-)
Durch dein Video hat es bei mir endlich “klick” gemacht und ich habe meinen ersten Headstand ohne Wand als Sicherheit geschafft.
I can’t OAP, am I ready to start learning it? My max wide pull ups is 11 reps and I have a good adv tuck FL?
Hey guys! I decided to put my new Upper/Lower Size and Strength Program on sale again for the weekend only: http://jeffnippard.com/programs/upperlower I just finished up Week 2 and it is my favourite program I’ve released yet so far. The program will be $29.99 until monday ($39.99 regular price). Hope everyone has a great weekend!
I want to use the cable machines more but theres always guys hogging 2 of them at once and then I get too shy or intimidated to use them
Great Content as usual Jeff.
This one works works for me I’m a Rugby player I’m 6ft1 and play at the back.
Dirt Trail Biking on a hard tail push bike even better when it’s raining, Wow Iv never been so humbled, I done it while I was recovering from an mcl injury and now do it 2-3 times a week and the odd day sprinting with my regular training, believe me 3D Delts, Traps/Neck/Lower back, Triceps, wrists and Legs mainly calfs and gluteus maximus the workout itself is very explosive.
Get some good carbs and pre-work out in the system then pray for it to rain and give it go guys����
** Jeff the type of kid to use the neck trainer every time he nods in school so he priorities his neck training **
It s exactly the same workout as kinobody s warrior shreding, only some exercises added and changed. Amazing how many people talk shit about Greg and follow other people same exact routine:D
Greetings from Germany. I trained the Upper/Lower plan for three times
now. I tried the full body plan, but i don’t like it like the U/L plan.
Now i do the U/L the 4. times. It would be great if you can release just
an new 6 Week plan to get variety in the exercises. I am not so good in
building my own plan. And i think you make the best out there.
LINDO, SOU BRASILEIRO❤♥️❤♥️❤ QUE BOM ENFIM VEREI UM VIDEO SEU RECENTE��
If I drop this routine down to 4 days per week is the volume too low for a new lifter?
Jeff Cavalier would have some words with you about those face pulls hahaha
What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split can also be done with workouts 4 times a week which would suit me better. However i can’t help myself from questioning whether or not there is enough total volume for each muscle group with this split.
I would appreciate if someone could comment there thoughts in this. Thank you!
You shouldn’t lower the bar all the way it’s an unnatural position when you perform a standing military press.
3:21 man look at that! in that, jeff shoulders look like those basketball sleeve pads NBA players use. haha
Why are there so few chest sets? Isnt this a bit too ‘minimalistic’?
This workout is great. What frequency do you reccomend? 4 x a Week?
My gym doesn’t have the necesary to do the Cable Crossovers, with what can I replace it with?
Ya know, Jeff… I’ve always been a big preacher of using correct form. I’m on week 5 of this upper/lower program, and I’m realizing I need to drop a few on almost half the exercises because my form is off. Ugh… I feel like I have to start all over. Oh well. Thanks for kicking my butt! (Unbeknownst to you.) ��������️♂️
Whoa haha
His voice wasn’t what I was expecting from the intro.
Great video!
If my gym don´t have a seated row machine, then I can do a normal barbell row?
Great video. Excellent job showing why your making specific recommendations rather than “just because “. Thank you.
Translate in french your vidéo there is full french look you
Can I do this routine 4 days a week or is that not effective
I’d love to see maybe in the future Stephanie upper lower split workout.
My current workout 2 days “legs” and one more upper…sometimes seems like I’m missing training upper body
Dear Jeff, love the content and this specific video. Do you (or any other youtubers) have suggestions for shoulder friendly chest exercises? I have a torn rotator cuff in my left shoulder and am trying to put on some mass. My plan is to pull as much as I push (or even more so) to help support and stabilize the upper body posterior chain. Thanks guys
Hey, Jeff! First time checking out your channel. I’ve been doing the “bro split” this whole time and I’m just not seeing the results I want. I decided to give the upper/lower split a try. Just finished following this video (doing upper first) and wow… I’m smoked! Thanks for posting great content, and having the science to back it up! Cheers and God bless! ��������
So many people trying to make a joke in this comment session that looks annoying
Why would you add the warmup? Just do dynamic stretching. You are using some of the glycolysis and creative phosphate phase of anaerobic muscle metabolism that is crucial to a workout. You just the muscles prepared not to stretch, don’t waste the energy, that is crucial to your warmup. Save any aerobic exercise for the end when you can achieve oxidative phosphorylation much quicker. Nice video, just need some tweets to make the regimen perfect.
Should I do my chest compound exercises and then shoulder and triceps or chest compound then back compound and then isolation
Not gona lie….your just one of those people you wanna punch right in the kisser
05:34 holding up two seperate machines at the same time is a bit selfish (as he uses the assisted pull-up/Dip pad as a fuckin pillow! ������
There’s no way in hell I’m doing that neck apparatus in the gym.
Hi Jeff, I’ve always understood that working larger muscle groups first was the way to go. Can you explain why you would do overhead press before wide grip pull ups please?
8:37 can’t remember if i’ve seen headgear like that on Fifty Shades or Saw before? Hmmmmm. Both?
Waste of money for that neck thing….I’ve been headbanging to metallica and slayer for over 20 years, my neck is in great shape ��
I’m 27, 172cm (5’6”), 70kg (155 lbs) and train for almost 10 years but suboptimal nutrition and many breaks, so I only Bench 80kg (175lbs) and squat 100kg (220lbs) and weighted pull up with +20kg (44lbs). Is this a good program for me or shall I go with a more novice like program like full body?
“If you find yourself cheating on the pull up consider lowering the weight” Looks in the gym mirror with a butter knife, time for a drop set
What can i Substitute the overhead press with? Lately I have been having too much pain with over head presses
So what, on OHP if I use 115lbs for 4 reps, i need to do it on both sets? So 115+115 then 115+115+115 then 115+115+115+115 and then lets say increase the weight 130 + 130 etc?
How long should this workout take? I workout at lunch and only have an hour, so about 40 to 45 mins of actual workout time. Looking for a full upper body workout I can fit in!
I don’t understand: is this the workout for 1 single day of the “upper” ones, or for all the “upper” days of the week?
I’m absolutely ashamed by how much incredible free content this channel provides
I love how your videos are scientifically and professionaly detailed. Thanks for all the useful information.:) ������
Jeff do some stuff on scoliosis or one side being stronger than the other due to old injuries
I did this workout yesterday, and I am sore as fuck today; especially in my traps & rear delts. Thanks for the quality content, Jeff! Time to go eat my daily kiwi!
I’m trying this upper lower thing since usually I do like two groups a day except legs. Did this workout and felt as if I could’ve done more. Is that normal? As in i felt like I could do a little more of each muscle. Or is it like that because the second upper day will make up for it?
i might just be ignorant but did he skip triceps with these excersises?
I would really like to thank you bro for this guide… honestly I’ve seen many upper body programs, but yours gave the ‘fatigue’ feeling
I have 2 questions though
1) isn’t 4 reps set for barbell very few?
2) I don’t see an exercise that genuinely targets triceps, is it possible for me to add whichever I want in that regard?
CHEST WORKOUT ROUTINE! What video do you want to see next? The topic that will be commented the most will be done in the future! LET US KNOW:)
4:47 it’s just a balancing movement you didn’t hit the chest you need to do planche not elbow planche
Wait how many times and I supposed to do the first 4 advanced routines?? Once?? Or are you supposed to do the routine multiple times in a session????
If you want asymmetric shoulders, do your push up on an irregular surface, like sand or others..
Jullie brengen de video’s echt leuk en leerrijk, ga zo door! ��
Why don’t you train to failure, I notice some people who do calisthenics don’t train to failure. Is it because of the advance movements?
Awesome workout bro! And nice gains you’re looking jacked thanks for the routine
I started lifting weight 11 months ago. I was 6’1 ft and 138 lbs. Now Im 6’1 ft and 163 lbs. Monday I started calisthenics and I created my own full body program(I’ll do this 3 times a week):
12×3 regular push ups
10×3 decline push ups
6×3 dips
3×3 pull up
4×3 negative pull up
3×3 chin up
7×3 australian pull up
12 x 3 back dips
25 sec x 3 handstand
10 x 3 jumping squads
10 x 3 lunges
10×3 calf
And abs movements.
(1.30 min rest between sets, 2.30 rest between exercises. Took my 2 hour)
. How is my program? What should I change in my program?
Just bought a ticket for your workshop with Artem, can’t wait! See you there! ����
https://www.youtube.com/channel/UCDay95_08GBws1Df9CJSJWA
100 one arm push ups under 5 min
I love this video but I cant workout right now:( Im not ready to start on my chest just yet. Thnx so much anyway!! Ill workout in a few weeks!!
Bedankt voor de muscle up tip die had ik nog niet gezien altijd gooie workouts
Please make a video on building basic strength for calisthenics.
I am sure everybody’s gonna like it. ������
Filming this with all those goddamn kids must have been pretty stressing. Sure it’s a public place but people should use common sense to someone actually working out and remove the kids from that spot imo.
Are there a set number of each exercise that is ideal? Like should I be trying to get to 15 pullups before moving on? Or is each one just till I fail?
work in progress!!!hahaha lol…now my work will start soon..very inspirational..great job..my worth spending every minute n seconds watching this video..thank u so much brother..
make a video on being more explosive for pull ups push ups
and how it applies to advanced movements like muscle ups etc
Wow! I managed the frog stand! Thank u so much 4 this, u should make more amazing content like this upper body and in English!
Those who don’t know how to do head stand and frog progression any lower down version or replacement of them exercise please share that.
Thanks for such a wonderful workout video..
you should do a leg vídeo, Dom, great work dude, just great.
Thank you for this��I’m on my journey of doing some calisthenics. And this is gonna help alot on my arm balance.love you
Das Workout sieht mega aus. Heute steht leider schon etwas anderes auf meinem Trainingsplan, aber ich werde das Workout in den nächsten Tagen definitiv ausprobieren. Danke für das Video!
habe mich so sehr auf dieses video gefreut, die enttäuschung ist nun leider sehr groß, da es auf englisch ist und ich es mir demnach gar nicht erst anschauen brauche. sehr schade wirklich!
Das ist echt ein geniales Tutorial. Ich denke, wenn du öfters auch mal Videos auf englisch anbietest, kommen noch mehr Abonnennten auf deinem Kanal.
This would be a great warm-up for upper body workouts in the gym! Thank you for this! I can’t wait for the gyms to open back up!
Informativ wie immer �� looking Forward to see more Videos of you (espacially on CrossFit)
Thank you for the excellent video. Your talks on the Marine Corp pull up program was interesting and helpful.
Great video but can i ask? Is ur left bicep bigger than the other?
Hey Jerry have you got this video up yet: “#3: Assisted ring pull ups: (link/video coming soon)”
Jerry all your progression videos are awesome. I’m already doing a lot better. Any advice on when to move from one progression to another? e.g. reach a max of 12 reps on negatives before moving onto assisted ring pull ups?
Pull-ups has been a hard progression for me. Sometimes I have a day where I can’t do my regular hollow body to my PB or even only 50%. I also get golfer’s elbow pain at times and then I take it easy for a few days. I like this progression because I may just go down a step until my strength returns and my golfer’s elbow symptoms (right arm only) go away
Oooorahhh Marine!! Even while at MCRD I had problems with pull ups, never could get to 20, I am 6’3″, 200 lbs but long skinny arms, I really want to improve but I even have problems with #1 the Scapular hang/pull. Is that really the starting point? I did some negatives, but the hang I can only do for a short 10 seconds or so while engaged. What else can I do?
Why not just use a door pull up bar? I’m debating on this rack and a door pull up bar
This is very helpful because I’m going to add pull-ups to my routine soon. So for some time now I’ve been doing my push-ups on day one, and dips on day two, then I take 3 days off. Is this a good approach or should I do both push-ups and dips on same day then take 3 days off? Cheers!
Great stuff JT. Looking forward to incorporating more ring work into workouts. Getting bored of sets of regular pull-ups, although they will always be a staple for me!
This is perfect, Jerry! With the time stamp and links in the video notes, it’s better than expected. Thanks for listening and responding so quickly. One correction… I’m a dude, not a gal.