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- What's up, Elite THENX Athletes?
It's Chris Heria.
Welcome to another video at OFFICIALTHENX.
Today, I'm gonna be showing you the secret workout
that I've been using for years
to increase my pull up repetitions.
This workout routine that I'm about to show you guys
got me from 10 pull ups to over 30 pull ups in a row,
but before we get into the workout,
I wanna talk about some elements
that will improve your pull ups immediately,
and we're gonna need these for the workout.
So the first thing we're gonna be going over is your grip.
Now, pull ups start with your grip.
A solid grip on the bar is gonna give you
a lot more control over your pull up.
If your grip is giving out before your muscles,
you're already losing potential reps
that you could have otherwise done.
So if that's the case for you, just being able
to hold longer is already gonna increase your repetitions,
and that's why grip strength is so important.
Once we get into this workout routine
and you train to have a solid grip,
it's not only gonna increase your repetitions
but it's gonna make pull ups feel a whole lot easier.
The second thing I wanna cover
is focusing on scapula strength.
After your grip, the first thing to activate
are your scapulas when doing pull up.
Retracting your scapulas is basically the first gear
in pull ups, and that's what's gonna
maintain your back engagement.
Whether you're hanging at the bottom of your pull up
or coming up reaching the top,
you should always have your scapulas retracted.
This is gonna give you more control over your pull ups
by allowing you to use the most of your back
and your lats to be able to pull higher and stronger.
Sometimes when doing pull ups, you could be straining
the wrong muscles to perform this exercise.
So if you weren't already focusing
on retracting your scapulas while doing pull ups,
doing so now is gonna allow you to use the correct muscles
and have leverage over your back and lats,
giving you more strength for pulling,
and that, alone, will increase your reps as well.
Now, the third thing I wanna cover
is using different grip positions.
Using different types of grips are gonna ensure
that you're training all the muscles within your back.
There is some muscles in your back
that will be emphasized more with a narrow grip
than a wide grip and vice versa.
That's why training every single type of grip
is gonna overall increase the strength in your back,
and that, again, will automatically increase
the repetitions in your pull ups.
Now, the last thing that will be utilized for the workout
and that's something I do to increase
my pull up repetitions, that's using weights.
Adding weight to your body weight while doing pull ups
is gonna drastically increase your strength.
If you train pull ups with more weight than you're used to,
when you take off the weight, you're gonna feel way lighter
and you're gonna be flying on the pull up bar
doing way more repetitions because you feel way lighter,
and because you get used to pulling harder with more weight,
when you do the same repetition, it's gonna feel effortless.
So for today's workout routine, it can definitely be done
without weights, but if you do use weights,
this is gonna be a game-changer, as it was for me,
and if you're looking for a weight vest
to take your training to the next level,
you could pick up my Heria weight vest at thenx.com/shop.
All right, now in order to increase our reps,
we need to structure our workout in a way
that's gonna allow us to work past failure.
So for us to do that, we're gonna
be starting off with the hardest exercise
and then working our way down to the easiest.
So we'll be starting off with weighted pull ups,
and if you don't have a weight vest
you can go ahead and get a book bag
and put some books in it, or you can try
some explosive pull ups or even starting with
the hardest variation of pull ups that you can do.
Even starting with a pull up is just fine.
We'll just be doing five reps for each exercise
in each different grip of wide shoulder and closed.
Now, if you can do more than that,
you definitely wanna go for that,
and if you can't, you can always lower the rep range.
What's most important is utilizing the tips that I gave you
at the beginning, and training with them over time,
you'll definitely be able to increase
the reps within this workout.
Now, for those of you that are gonna be starting
this workout with weight, you wanna be able to use
the amount of weight that will allow you to do five pull ups
with perfect form, even if it's just five pounds.
After these first couple reps, if you weren't able
to complete the full repetitions,
you can go ahead and take off the weight
and finish the rest of this workout routine
with just body weight.
So going on to the first exercise,
we have wide shoulder and closed weighted pull ups.
Let's get into it.
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- [Song Voice] Heria Music.
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- All right, there we have the first round of pull ups,
wide shoulder, closed.
Next, we'll be going into jumping pull ups,
something that's a lot easier than normal pull ups
but it engages the same muscles
and it's gonna allow you to work past that point of fatigue.
Remember, what's gonna increase your repetitions
is the way that this workout is structured
and that you're applying the tips,
making sure that you're using all the grips,
making sure that your scapulas
are constantly being retracted
and that you start applying weight onto your pull ups
as soon as you're capable.
Now, let's get right into these jumping pull ups.
Now we jump up and really work
the negative of this exercise.
(dark electronic music)
- [Song Voice] Heria Music.
(dark electronic music)
- All right, so there we have jumping pull ups.
Moving on to the next exercise,
that's gonna be a bit easier,
allowing you to work past that point of fatigue.
So for everybody feeling like they can't
do pull ups anymore, don't give up and don't worry.
This next pulling exercise we're gonna be doing
is not gonna be as difficult.
So you'll definitely be able to get some reps in.
We're gonna be starting off with wide Australian pull ups
going to shoulder width and closed grip.
Remember to keep your body as straight as possible
with your core tight from your shoulders to your ankles.
Let's go for wide.
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- [Song Voice] Heria Music.
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- All right, so there we have Australian pull ups,
and if you notice what I did at the very end,
I held it for as long as I could
and when I couldn't hold it any longer,
I just came down as slow as I could
instead of just dropping all my weight down
and completely finishing, and that's a bonus tip right there
that I always utilize to increase
my repetitions in any exercise.
It's a different contraction
and it's working out your muscles harder
and longer when you otherwise would have given up
a long time ago, and at that point when you feel
like you can't hold on any longer, again, work the negative.
Prolong that time under tension
and you're gonna see, this is gonna bring the crazy gains
and it's gonna increase your repetitions super fast.
Now, technically, I should have been doing that
at the end of every single exercise,
but now we're gonna move on to something
that's gonna be even easier than Australian pull ups.
All right, now this next exercise is gonna emphasize
mainly on your scapular retraction and your grip strength,
as I told you at the beginning, if you strengthen
those two components, you're automatically gonna increase
your repetitions and you're gonna have way more control
on your pull ups, making pull ups a whole lot easier.
So we're gonna be going for scapula shrugs.
It's the first gear of the pull up.
The first thing you wanna do as soon as you're hanging
is pull your scapulas back as hard as you can.
That's what we're gonna be doing.
Let's go for 10 reps.
So completely relaxed, body completely straight,
we're gonna pull keeping our arms straight
just from the shoulders.
Try to reach as high as we can.
Come back down.
All the way up.
Down.
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And this one could also be done in a wide shoulder
and closed grip as well.
So let's go for wide.
- [Song Voice] Heria Music.
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- Now let's go for closed.
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All right, there we have scapula shrugs.
Now, let's move into the last exercise that I have
for you guys that's gonna wrap up round one
of this workout routine.
We're gonna be going for shoulder depressions.
Now, when you're doing a pull up
and you retract your shoulders back,
you start to engage a lot of your back,
and then from there, you wanna depress your shoulders down.
Now, once you've retracted your scapulas
and you feel your back engage,
next, you wanna depress them down,
and that's gonna connect the engagement from your back
to your lats, giving you more leverage to pull.
So that's why we're gonna be working
on depressing our shoulders,
and we're gonna be doing that on the dip bar.
You wanna keep your arms straight,
just like the scapula shrugs on the pull up bar.
Let your body go sink down as low as you can,
and then with your arms straight,
pushing your shoulders down,
you're gonna come up as high as you can.
Maintain the engagement in your whole entire body
and your core.
Let's go for 10.
(dark electronic music)
- [Song Voice] Heria Music.
(dark electronic music)
- All right, there we have the last exercise
of the secret workout that's gonna build
your pull up repetitions.
If you were able to complete round one with me,
congratulations, that's an amazing start,
but you wanna be able to do this round
at least three more times to complete your workout routine.
That's gonna complete a total of four rounds.
For those of you that are still using weight at this point,
you can go ahead and drop the amount of weight
with every single round or just take out
the weight completely and do the rest just body weight.
That's gonna allow you to do way more reps the next time,
pushing you past that point of fatigue
and drastically increasing your pull up repetitions.
Now, remember to get this workout on your phone
as well as full access to all our workouts.
They're gonna have you in the best shape of your life.
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So if you're ready to get in the best shape of your life
in 2020, definitely sign up to THENX.com
and become a member, and thank you guys so much
for watching the video.
If you enjoyed the video, definitely smash that like button.
Remember, this is the same exact workout that I did
when I was trying to increase my repetitions,
and I still do it to this day.
Now I do it with more weight than I did before,
but you don't need weight.
You don't even need to be able to do weighted pull ups
to be able to complete this workout
and to utilize its benefits.
When I first started doing this routine,
I just did it with body weight,
and I went from 10 pull ups to over 30 pull ups in a row.
So definitely try it and add it into your workout regimen.
Comment down below, let me know what you think about it,
and let me know what you're working on
and what you'd like to see in this year of 2020.
Share this video with a friend that's trying
to increase their pull up repetitions,
and subscribe if you haven't already
'cause we post every single Sunday 8:00 p.m.
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And if you guys would like to see more
of my personal content throughout the week,
make sure you're following my vlog channel,
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make sure you're following me on IG, that's Chris Heria,
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For everyone that's jamming out
to all the songs on this channel,
these are all the tracks to my brand new album
I just dropped called Workout Music.
It's available on all platforms from TIDAL, Apple Music,
SoundCloud, Spotify, Instagram, and even TikTok.
So the next time you guys are working out
and need some motivation, just throw on that album
Workout Music, and with that said,
I'll see you guys next Sunday 8:00 p.m. USA eastern time.
Mad love, peace out.
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