So, many of you know me as the pull-up king. So with my expertise i'm gonna get you guys in
the next 30 days to pull up to your abs just like me. Okay, let's get straight into it. How
many times a week will we train our back? Two times a week. With one workout being focused on
increasing our weighted pull-ups, and the second workout being focused on body weight, by trying
to increase how high we can pull up. For the next 30 days you'll be doing two pull workouts a week.
Let's first break down the weighted strength work-out. Okay, you'll be doing, weighted pull-ups
weighted chin-ups, weighted Australian wide pull-ups and weighted Australian chin-ups.
For the amount of weight that you use, you want to find something that's going to challenge you
within the 3-5 rep range for the pull-ups. And for the Australians, 10-15
something's gonna challenge you within there as well. And you also want to be resting for
about two to three minutes after each set. Now, while doing these exercises you want to make sure
that you aren't cheating. So, while you are doing the weighted pull-ups you aren't using your neck
or your chin to pull up, and get to the bar. You want to do everything cleanly. You want to actually-
your mindset when pulling should be pulling up to your upper chest. Okay, it should never be like this,
it should be like here. That's it. Also, each rep should be done explosively with clean form of
course. And for the Australians, the same thing, everything should be done fast but controlled. You
don't want your reps to be floppy and sloppy. So keep everything good and you'll be on your way
to pulling to your abs. Now, for the explosive bodyweight workout. You'll be doing high pull
ups, strict explosive high pull-ups, high chin-ups, high explosive chin-ups, and explosive australian
pull-ups. For the pull-ups and chin-ups you'll be doing everything within a 6-8 rep range.
And for the australians, of course it's gonna be a bit higher because it's easy to do. For rest,
is going to be 60-90 seconds in between your exercises, and 2 minutes after a completed cycle
with 3-4 cycles done for a complete workout. Now while you are doing these two
workouts every single week, you want to focus on progressive overload. So getting stronger through
every week. For the weighted stuff, week by week you want to increase the weight by at least 2.5
kilos. If you don't have access to the increase of weights, then you want to focus on increasing your
reps. For the explosive side you want to focus on pulling further down and also increasing your reps
as the weeks go by. You want to make sure you have measurable progress on how far you are getting
from week 1 to week 5. Now, I probably know what you're thinking, you'll be doing the same two
workouts every week for about 5 weeks, to get to 30 days. I know, it's going to be mundane, it's going
to be tedious and repetitive. But, sometimes doing the repetitive stuff is going to get you where
you want to get. Over the course of my journey and how I got to eventually pulling to my abs, wasn't
even by following a plan like this. But if I had followed this, I'd get there a lot faster. But the
thing is, you don't have to follow a plan like this to get there, you just have to do the reps. You have
to do the sets and you have to do it consistently. With a good plan which you have here and with
consistency, you'll get where you want to get. That's really all it is, I never had a plan to
pull up to my abs. I just kept doing workout after workout. I kept developing my back. I kept getting
stronger. I urged myself to make the muscle-up easier and eventually through the course of each
strict explosive pull-up, each high pull up, after each cycle, and rep, I eventually got there. In
calisthenics, to get stronger you make what was first hard to you, easy. So, let's first reflect on
your journey, if you first started and your pull-up, you were barely able to pull to your nose,
but now through a year or a few months, or maybe even a few days, you were able to pull to your
chin. A proper pull-up. The same thing is here, if you want to get lower you just have to keep doing
pull-ups. You have to train in that way. You have to train in that fashion. Develop a plan and get there. And
the same can be said as well with Jordan and Dylan, They never really had the goal of pulling higher,
it was always "we want to make the muscle-up easier." And how do we make it easier? By completely kicking
out technique and just overwhelmingly making the muscle-up focus on strength. Most of you, the
reason you're trying to pull your abs is to make the muscle-up easier. Or to get to the muscle up.
And if you want to get there you're just gonna have to do it, right. People like to overcomplicate
a lot of things but in reality repetition makes growth. It helps you grow. That's really all it is.
And that's about it guys. It's a very simple plan. You just have to put in the work. You have to be
consistent and make sure you get everything done with clean form. So yeah, that's all I have for you
guys today. Thank you guys for watching the video, and I'll see you guys in the next one. Peace out...