in this video I'm going to be teaching you a straightforward method to increase your pull-up
numbers after six weeks of consistent work I'm confident you'll be able to reach 20 reps in
one set we don't need to do a ton of different exercises we just need to be consistent with our
pull-up training understand a few pull-up principles and have a plan to follow I'm
interested to see what level you're at how many pull-ups can you do in one set without stopping be
honest and write me a comment below hey everyone Daniel varnel here representing fitness fa Q's if
you're someone who can do around 5 to 10 pull-ups for a few sets this beginner video is going to be
perfect for increasing your reps our goal is to reach 20 pull-ups in an all-out single effort
without coming down from the bar after I've explained a few concepts and principles I'm
going to give you a 3 times per week workout routine at the end of this video we're not
going to over complicate pull-up technique in this video handgrip is based on your individual anatomy
and strength choose a width apart which is most comfortable and the one you feel strongest with
this way you'll be using a technique which suits your body and 20 reps in a row will come much
quicker from my perspective full range of motion for pull-ups is when the elbows are extended
straight at the bottom of each rep to finish the top of a pull up the chin needs to clear the bar
every single time locking the elbows in the Hang and getting the chin above the bar is going to
set a rep standard for you to hit with every single pour now it's human nature to want to
rush the process and get results right here and right now don't make the mistake of increasing
reps by simply cutting range of motion in order to make real progress the most important part of
training is to set quality form standards and remain strict and consistent every single rep
we want to earn our 20 reps in a row by using clean technique and a full range of motion if
you take pride in the quality of your form in training you'll have no issue using clean
form when it comes time to test your pull-up capacity this may mean doing less reps per set
in the short term but in the long run you'll be doing more pull-ups without cheating now we're
going to cover a few training principles so you can reach 20 pull-ups in one set I'd recommend
aiming for 30 to 40 total reps per workout training short of failure resting for 2 to
3 minutes between sets and training pull-ups 3 times per week the reason for doing anywhere
from 30 to 40 total pull-ups per workout is quite simple we need to develop a base level of pull-up
capacity over time we'll be doing more reps with fewer sets with the goal of increasing
our single set ball out effort as you'll be using strict form every rep 30 to 40 total pull-ups per
workout will be plenty to keep you challenged and growing we want to train short of failure
because it means more total reps will be possible by the end of a worker leaving a rep or two in
the tank after each set is a good indicator of not only working hard but also sensibly after
you've finished your pull-ups take 2 to 3 minutes rest before starting your next set pull-ups are a
difficult and fatiguing exercise especially when you're putting in genuine effort and pushing the
comfort zone I want to make sure that you're fully recovered before the next set so that technique
and numbers are not affected all right now it's not for me talking it's time for you to put in
some hard and consistent work applying everything that I've taught you in today's video you'll be
training three times per week because this is the perfect balance between work and recovery
it'll also keep your passion for improvement higher and you'll be itching to get into your
next workout you need to remember that increasing your reps isn't going to happen overnight one
good workout isn't enough if you follow what I say and work hard smart and consistently over
many weeks I'm confident you'll hit 20 reps in a single set if after watching today's video you're
motivated to increase your reps drop a thumbs up on this video to show support for fitness fa Q's
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