guys girls those of you that can't do a single rep of the pull-up or can only do a few in a set
this is going to be the video for you I'm going to teach you an actionable approach that you can take
straight away to start seeing progress with your pull-up strength in this video we're also going
to be talking about some of the common myths when it comes to how to train for pull-ups and
I'm going to give you the best approach to make fast progress with your pull-ups let's get to it
hey everyone Daniel valuel here for Fitness fa Q's I want to start off by talking about the band
pull-up I am NOT a fan of the band pull up and I'm gonna give you guys several reasons why I think
it's pretty much a waste of time it's ineffective and there's far better use of your time and
energy that you could be doing to make progress quickly with pull-ups the first reason why the
band assisted pull-up isn't a good option comes down to the nature of the exercise most people
find the top range of motion of the pull-up at the hardest and the bottom range of motion the easiest
I mean how many people have you seen try pull-up for the first time or someone that's not strong
enough to do pull-ups they can basically get their scapular position initiated they at best can get
to about halfway generally a quarter of the way up and then that's it another downside to using
bands is it's almost impossible to get the right amount of assistance you're either in a position
where you've got too much assistance or not enough assistance at all the problem that we face when we
try and give the right amount of assistance to the top range of motion is that the bottom to middle
park size gets way too easy we're not going to get a good training stimulus with this setup
the problem if we go the other extreme using a light assistance is that the band won't be
giving you any help where it matters the most in the middle to top range of motion so you can see
how form would be compromised you'd be reducing range of motion you wouldn't be able to get in
many quality reps and you can just see how it's very difficult to get the right balance of not
too much or not too little when it comes to band training the most common issue that I see when
it comes to using bands for pull-ups is people rely too much on them what we have happen is
people use this huge bounce out of the bottom range of motion when you combine this with the
body's natural stretch reflex you're going to get this huge elastic response or this big recall that
basically shoots you through the entire range of motion what happens here is you just float
through the pull up your body's not forced to get stronger throughout the entire range of motions
because it's essentially floating through what happens here is people are able to do a ton of
reps but they're not actually building strength because one they're using high reps and two the
exercise speed is so fast that their body has to do next to nothing during the movement so it's an
absolute waste and a terrible approach using that huge assistance now the approach that I recommend
to get stronger quicker and in a more effective way is to use pull-up key Centrex guys I've used
east-central training with tons of clients over the years men women people with decondition people
who couldn't do their first pull-up people can only do a few reps of the pull-up and the progress
that they get is just phenomenal quick and they also get strong through the entire range of motion
let's chat about how to actually use these Centrex for the pull-up the setups really simple guys I
want you to jump to the top of the pull-up bar pause at the top when your chin is above the bar
and the important thing to do is to lower yourself down all the way using a constant speed so from
chin above the bar to arms at 90 degrees all the way to an arms extended straight position should
be the same speed when you use the same speed you're building strengthen through the entire
range of motion every single joint angle as you're lowering down so you're not going to have any weak
links in your pulling pattern importantly what goes alongside a full range of motion when you
lower yourself down to an arms extended straight position make sure that you're in a scapular
engaged hang by keeping your shoulder blades down and back pause momentarily and then lower into a
dead hang position after you've done this what you're going to do is you're going to jump up to
the top and then repeat this sequence for a series of cluster reps I'm going to explain how many sets
how many reps what time under tension you should use in a second but I want to sell you guys on
the idea of each Centrex for building pulling strength with eccentric based movements or when
you're lowering yourself down the elongation phase of an exercise we're about a hundred and twenty
percent stronger give or take on this part of the exercises this is absolutely great for people that
can't do a pull-up or can only do a few pull-ups because this allows us to build strength in
reverse we build strength through the entire range of motion we're building strength in the vertical
pulling pattern and the exercise that we're doing matches the strength demands of the specific
exercise we're working through short middle long muscle lengths that way when we go into those
positions when we actually do a pull-up we'll have the strength to do so and the neural connections
our body will know how to activate what areas of the body in certain ways timings and the amount
of force required at every single point in the range of motion that's why these Centrex are king
what's so good about eccentric based training is it can be adjusted the intensity can be adjusted
for every single person if you're someone who's not that strong you can use just your body weight
via these eccentric reps if you're someone that is just trying to get that final bit of strength
to really tie together a few consecutive reps or pull-ups I recommend adding weight to the exercise
you can stay in the set and rep range which is ideal for strength building but you can still
be challenged that's the best thing you need to be challenged to change your physiology that's
why II Centrex are so so helpful because they're demanding and they produce results
what I recommend guys you've got to pull your sleeves up put in the work with a method that
actually works being the challenging approach the e centric this way you keep it simple you
take action towards your objective and you progress over time you don't lie to yourself
and you put in the effort it's not going to be easy it's challenging but it was easy everyone
to do pull-ups everyone to be strong that's not the case do it guys and I guarantee that you'll
be very happy this is all there is to it guys I just want you to make progress in the set rep
range and eccentric duration range that's your only focus each session progressing one of those
either add an extra set either add an extra rep or increase the time under tension for the same
number of sets and reps when that gets too easy for you and you're doing five sets of
five reps on the ten-second eccentric add weight to your body work your way up to doing five sets
of five reps ten-second eccentric with added weight if you're in that position if you can
do that using a full range of motion with your each set of training you're going to
be a pulling Beast there's just no way around it the simple approach is the best approach thanks
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