What s up guys, Jeff Cavaliere, AlthleanX.com. So, the best part about today is that it s going to be
the last day that you ever say, I can t do any pullups because if you follow what I show you
here today, I guarantee you re going to be able to do at least three and most of you are going to be
able to do up to five in just 22 days from now. You see, we re following in the footsteps of our
successful 22 Day Pullup Workout where lots of people have been able to increase their pullup
count by one and a half to up to two times. Now, I get it, a lot of people commented there,
But Jeff two times zero is zero, even Jesse know that math. But I can fix that for you
here because, like we said, we re going to get a progression from where you are now to
where you re going to be and we re going to include some all-important accessory
work that s going to be the key to help you to finally start repping out those pullups.
So now mentioned some accessory work. Look, I get that you can t do a pullup right now,
so I can t just throw you to the wolves and have you do a bunch of pullups. But what we re going
to do is some modifications of them and we re also going to focus on two areas that a lot of
people tend to forget to do when they re trying to increase their pullups. And that is your grip
and of course your ab strength. Look, one of the hardest things to do is just simply hang
on a bar. And even if you can do that, is to be able to hang on a bar with stability without
rocking. The more of that rocking you do, the less stability you have, the more difficult pullups
become. But if we can get those things down, we re going to make these things a lot easier.
Now, the way these 22 days are going to be broken down is into blocks. Each block consists
of a starting testing day, following by three consecutive non-testing days. And from there
we re going to group them and perform five total blocks, which leaves two days at the end, day 21
and day 22, that s where we test. And of course, we re going to retest what we tested on day one,
on day 21 and we re going to retest what we also tested on day 1 on day 22. Different aspects.
So, it starts with day one, our testing day. And on testing day we have two exercises to do. The
first is an Inverted Row. Again, we re not able to do pullups right now, but we can do something
similar. We can still pull our own body weight, albeit in a different plane, horizontal rather
than vertical, and we also have the additional benefit of using our feet to self-spot to allow
us to build our strength in this exercise. But your goal here is to perform as many as you can
to failure, trying to pull your chest as high up to that bar as you possibly can. Note what that
number is because it s going to come in handy on your non-testing days. You then take a two-minute
rest and proceed to the second exercise on testing day and that is simply a dead arm hang.
Remember how important I said it was to be able to hang from a bar? Well,
we re going to do just exactly that, we re going to hang for time. And we re going to retest this
throughout the entire 22 days. The key here is to actually position yourself the right way, however.
And that is by getting your knees straight and our legs and feet out in front of your body.
Because you ll see there that this will actually engage your core much better than simply hanging
from a bar with your knees crossed and your feet lazily hanging underneath. The stability
provided by your abs is going to make your body move through space a lot more efficiently,
which at the end is going to make your ability to perform pullups that much less difficult. So,
testing days are just those two exercises, the max number of Inverted Rows with a two-minute
rest and how long you can hang from that bar. So, from there we then now proceed to the first
of our three consecutive non-testing days. And here we have two things to do as well. The first
is one of our assistance motions that s going to allow us to start building that strength to do the
pullups. On day two, our first non-testing day, we re actually going to do a chair assisted pullup.
And the goal here is to place a chair in front of you, ideally if you re doing this in a doorway,
we can just put it right out in front of the door. And we re going to position our feet on
top of the chair like this. They are not there to turn this into a squat, why they re there is
to actually just be there for a spot for you. And as you pullup the majority of the work should be
done by pulling down through your hands into that bar to lift your body using your own strength.
Again, as a spot only. And the goal is to achieve one half as many of your max rep
total from day one of your Inverted Rows. So, that means, let s say you did 10 Inverted Rows,
here we re only looking to get these five chair assisted pullups. But we don t have to do them
unbroken. You likely don t have the strength at the moment to do these unbroken. So, it s totally
fine if you could do a couple and then you rest and you go back and do a couple more, then you
rest and you go back and you do your final one. You do these in rest pause fashion always making
sure to stop before reaching failure. The second part of your non-testing day
is always now going to revolve around the Inverted Row again. But this time
we re going to do more of them. So, your Inverted Row total from your first test day
of 10 is now going to be done for 40% more than that, so that means an additional four reps. So,
now I have to do 14 Inverted Rows, but as I said, you don t have to do them consecutively,
you can do those in your rest pause fashion until you accumulate your entire total of 14.
So, now on our second non-testing day we re going to just change that first exercise out.
Instead of doing the chair-assisted pullup, now we have to work on our eccentric strength,
so we have the Eccentric Pullup. The idea here is that we know that we re stronger eccentrically
then we are concentrically. We can always lower ourselves down with more control and strength
than we can to lift ourselves up. But by proving our eccentric strength we re going to actually
improve our ability to pull ourselves up. So, we position the chair now behind us and all
we re going to do here is just step up, get our chin up over the bar, get those legs out in front
of us, knees straight, lock them out using that core for stability and we re just going to lower
ourselves down as slowly as we can. Step yourself back up again here and repeat until you ve
completed half as many reps as you did of your max Inverted Rows on that first testing day. Remember,
again, you still have the luxury of being able to do this in a rest pause fashion,
you do not need to crank out all these reps in one go. You can take that little brief
rest until you ve accumulated it all. The second half again, I mentioned is going
to go back to the Inverted Row. But this time instead of doing 40% more,
we ve got to do 50% more from that first day of max. So, this time it s going to be five
additional on top of the 10 from test day. Again, in rest pause fashion and your work is done.
The third and final non-testing day in your block is actually going to switch it up entirely.
Remember how important I said the core was. Well, we re going to do a core exercise and we re going
to done that mimics the requirements of your body when you re up on that bar. And we do something
here called the Hollow Rock. And here we get our arms up overhead, we get those legs straight
out in front of our body, very much the same way that we re advocating doing the pullup itself.
And all you have to do is continue to rock your body here and prevent your legs from falling down
or touching the ground or from overextending your back back to the ground. The idea is,
can you stay in this stable position for as long as possible. I want you to make sure you time how
long and you can be here because you re going to be retested on this multiple times through
each and every block. Ideally, the longer you can do this for, the stronger your core is becoming,
the easier your pullups are going to become. From there, again, we wrap up with the Inverted
Row done one more time, this time adding 60% to that total from your first test day,
this time 16 reps and you do them once again in that rest pause fashion.
So now you continue to do this block after block after block. But remember,
each new testing day gives you a new opportunity to establish new totals. If my max Inverted Row
total goes from 10 to 14, then of course on all my non-testing days, the number of may accessory
reps I m performing is going to go up and also the number of my Inverted Rows, plus 40%, 50% and 60%
are all going to go up as well. Utilize that strength increase to your advantage because as
you get stronger you can reset these totals and keep pushing yourself further, I guarantee you
gains in your pullup rep count are going to be soaring through the roof as well.
So, the question might come up, Jeff, is this actually designed to be done over the
course of 22 days or can I rest? It actually is designed to be done consecutively, however,
if you find that you re not recovering or that your numbers are going backwards for some reason,
then I would advocate that you actually take an additional rest day before your subsequent test
day. So, between blocks take one additional rest day, but don t do anymore than that.
It s designed to work the way it does because we re increasing your frequency of this
exercise in this condensed period of time. Which brings us to our two final test days,
days 21 and 22. As I said, we re going to revisit what we did all the way back on day one,
our first test day. But we re going to start in reverse order. On day 21 all I want you to
focus on is your performance in that Dead Arm Hang. And here I have some big expectations.
I m looking for a 20 second increase in your ability to hand from that bar. We ve been doing
a lot of hanging along the way, we re doing some additional core strengthening to make that easier
and now you re ready. For some reason, you don t get the full 20 seconds,
don t be discouraged, I guarantee you re going to see an increase regardless.
And that brings us to day 22 our final day in this progression. And the good news is we re not
testing max Inverted Rows anymore. You see, we re actually now testing pullups because you can
do them. So, I want you to jump up to that bar now and test how many pullups can do you. You
started 22 days ago at zero. My expectations are that a lot of you are going to hit at least three
and many of you are going to hit five. It wasn t because you just unlocked some
secrete method or you learned some secret strength technique. It s because you did the right work,
you put in the effort, but you followed the right progression. You didn t just try to jump
up to this bar and monkey fuck until you look like you were doing something like a pullup.
No, you had a plan and you followed it and you executed it and now you re able to do
three, four or five. Congratulations. So, there you have it guys, a plan to get
you from zero pullups to a hell of a lot more right now just by following the right
progression. I listened to you, I want to make sure that everybody that watches my channel
has all the information they need to get themselves to where they need to be. Now,
even those guys that couldn t do any pullups before have a game plan and are on the right
path. If you are looking to continue this guys in other ways and build your body like an athlete,
you can head to Athleanx.com right now. All of our programs are laid out in a similar
step-by-step way to make sure we leave nobody behind and to make sure you get to where it is
that you want to be with your fitness levels. If you re looking for more videos like this guys,
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so guys, leave a comment below, let me what else you want me to cover,
I ll do my best to do that for you in the days and weeks ahead. All right, see you soon.