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How to Do 20 PULLUPS in One Set (WORKS FAST)

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Rating: 4.0; Vote: 1

Pullups can be one of the harder exercises to do a lot of reps of simply because they demand you have good strength and control of your own bodyweight. In this video, I-m going to show you how to do 20 or more pullups in a single set regardless of how many you can do right now. The key is to use the pullup progression I lay out as well as the instant fix that you can use to start doing more pullups in your very next set. First it is important to understand that a pullup is not just a back exercise. There is far more that goes into executing a proper pull up. You need strength in your arms, forearms, and core as well. That-s right. If your core isn-t strong enough or you are forgetting to activate it when doing this exercise then you are definitely costing yourself a chance to increase the amount of reps you are performing on this popular upper body exercise. To increase the number of pullups you are doing you need to learn the right progression. I like having people set up a bar at about neck height and then grabbing it with one hand. The angle at which you align your torso to the bar is dependent on the ability level and your strength. If you are just starting out or consider yourself more of a beginner, you would start with your body more upright and behind the bar. If you were more advanced, you could get your body more beneath the bar. Either way, you want to grab the bar with one hand and try and pull yourself up to it. The key is to keep your elbows out wide and not allow your body to twist as you pull up. This will demand that your core is activated here as well. As I already mentioned, this is going to come in handy and useful when it comes to plugging the energy leaks later on in this video. The other mistake people make when performing this one arm inverted row is that they allow their forearm to collapse as they pull in and the hand winds up making contact with the chest. To perform this right, you want to make sure the hand is in line with the shoulder and touching the outside of the chest when your body is as high as it gets towards the bar. Keep working yourself down until your strength allows you to be under the bar. Make sure you work both arms each time you do this. You will be surprised at how quickly you will be able to make the transition to get lower and lower and this will quickly start translating over to your ability to do pullups. Next, once up in the pullup position you want to be sure that you plug the energy leaks that are common and killing your ability to knock out a lot of pullups. Do this by tightening your quads, pointing your feet towards the ground, squeezing your glutes, and then contracting your abs. Your body will experience a tightness that has been lacking and will instantly help you to transfer more of the force you are exerting into the bar to do more pullups. No it is not a magic trick, it is just biomechanics and efficiency that is helping you to do this
Date: 2022-04-22

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Comments and reviews: 10

BytesLovesBits
Last November, I started my pullup journey. I'm 41 y/o. My starting weight was 65kg. Today, I can proudly say, I have gone from a single pullup with perfect form to 3x9 with perfect form and 3. 5 mins rest between sets. Today, I weight 79kg. Yes, I have gained quite a bit of fat and some weeks my pullups went backwards but overall, I am improving. The net effect is some incredible lats. Also, I started your total body workout a month ago and it is going great.
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Chris
I just find these funny now. Want to be good at pullups? Do them. Every other day or every 3rf day. Get on the bar and do as many as you can for probably 8 or more sets. Rest 3 minutes between. Within a year (as long as your not over weight by a lot. And can manage 6 to 10 to begin with) you'll be doing sets of 20 or 30 easily. Wanna be good at something? Do them and. It just tor a set or 2. Calesthenics require high volume multiple times a week.
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Zack
So I had the hardest time with muscle ups. I stumbled upon this video and learned, and used this technique jeff showed, and explained. I can do muscle ups with ease, and no problem now. My problem was def using too much momentum, which caused me to use more energy, causing poor form. Thank you man for your services to us. We appreciate you. Keep driving. Happy lifting y'all.
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sport
Wich routine should I establish to reach 20 pullups in one set? I've been working in my pull-ups from 5 months ago and I just can reach 10 reps the first set, 8 the second, 7 the third. and keep going down. I already saw all your explanations and I do it in the correct form from the beginning. How many training days and reps per week should I do? Thanks in advance
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Paul
So what's the big deal about doing 20 pull-ups? It only represents muscular endurance, not muscular strength which is what you want. It may be a big ego boost but it really isn't of any true value. By the way I followed Jeff's program to double your pullups a few months back. It didn't work. I started with 10 and at the end of his program I could do 13
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thebingthing
I-m 300 lbs and ca do 8 clean pull-ups. I started with 10 sec negatives then to a skinny red band. It-s been about 6 months and now I-m doing sets of 5 with a 45lb vest on. My lats are definitely my biggest muscles. all I do are pull-ups rows and lat pd. 3x a week. an attribute all the gains to pulling my big ass up on that pull-up bar
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Mark
Thanks for showing me I am 63 years old and have been working out for 2 years but in the last 1 year I have been doing pull ups by myself I am 195 pounds I will try your way and see if I can do better. i am an American Indian from Temecula California USA. thank for the tip.
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Alex
Currently training for BUDS right now, my core definitely needs work. I Can Run and swim good. And I can crank out 100 push-ups pretty consistently, but these pull-ups have been hard for me, i can-t get past 10 for the life of me, hoping this really helps me!
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Ken
Great vid. I use to do a lot of pull-ups but never 20 in a row (wish that I could.
While watching tv at night I-d do sets of pull-ups with push ups. Using a door pull-up bar. 10 sets - set consisted of 5 to 8 pull-ups with 10-15 push-ups per set
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Chris
When I was as a kid. In elementary. I could do like 50-60. And 100 plus sit ups and push ups. I was always super skinny. So wasn't my ch eight to pull up etc. And I was already very muscular for my size. please don't ask me how many I can do now
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