Thread by @KarlApexFit

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

60 year old client Mike is doing pull ups for the first time in 18 years.

Here's how you can go from zero to pumping out pull ups for fun:

(Instant bookmark)

= Thread =

Pull Ups are a killer bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

I am going to show you exactly to use negative (eccentric) reps to for from zero to pumping out pull-ups for fun.

If you follow this plan to a tee.

In weeks you will be hitting pull ups and building a lean and strong physique.

Wide shoulders, narrow waist, yes please.

Eccentric (lengthening) has massive benefits:

⚬ Increase load on the muscle
⚬ Decrease energy demands on the muscle
⚬ Increase muscular strength
⚬ Increase mechanical tension (key driver for hypertrophy)

And we can use these to quickly increase your pull up strength

1. How to perform Eccentric (Lowering) Reps

⚬ Find a block or bench to stand on
⚬ Start in the very top position of the pull-up rep
⚬ SLOWLY lower yourself down over 4 SECONDS to a full stretch
⚬ Be honest with yourself on speed and use ZERO momentum

2. Program

Stage 1 - 6 sets of 2 reps (eccentrics only)
Stage 2 - 6 sets of 3 reps
Stage 3 - 7 sets of 3 reps
Stage 4 - 8 sets of 3 reps
Stage 5 - 9 sets of 3 reps
Stage 6 - 10 sets of 3 reps

* Make sure each eccentric rep is done perfectly and be honest with your rep speed...

The speed at which you go through each stage will vary

Once you can do 10 sets of 3 reps with eccentrics (*perfect form) then retest pull up strength and you should now be able to pump out multiple pull ups

Then recycle the original program but with full rep pull ups...

Boom!

Can't do any 4 second eccentric pull ups?

That's cool too

Start with with rack chins or inverted rows and use the SAME progression outlined, until you can do eccentrics and go from there

No excuses...

This is all about laying out your volume intelligently to get more loading and increase your progressions and strength

Remember we are looking to increase strength over TIME

Increasing pull up strength & reps will help you craft wide shoulders and a narrow waist for the V Shape

To Summarize?

1. Use 4 second eccentric movements
2. Program over time (week/months)
3. Gradually increase reps then sets
4. Retest for pull up strength
5. Recycle eccentric program with full reps

Get ready to build a body to be proud of...

Just a reminder, Mike is 60...

PS.

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And get a high performing physique for life.

Results guaranteed ⬇️⬇️⬇️

PS.

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