Calisthenics Tip Day 16💪

1d (edited) • Community

Pull ups are so so good

🤸‍♂️Bodybuilders, powerlifters, gymnasts, calisthenics atheltes

Everyone does pull ups

😔Yet, you still cant do them

Doing pull ups I've achieved a 40KG Weighted pull up, Clean muscle ups and 22 Pull ups in a row.

They're amazing because you can bias them towards whatever goal you have, train explosive for muscle ups, arch back for bodybuilding etc

👲How I'd go from 0-1 Pull ups

Add assistance, bands or machine
Do lots of volume, 15-22 sets per week of 3-6 reps training 2-3 reps from failure depending on how fast you recover
Do them frequently, your first sets always give more stimilus to your muscle to grow so if you can do more of the first sets throughout the week, you'll make more gains. So try to split your pull ups to as many days as possible (3-4 maybe even 5 days) as long as you're able to recover in time

Tomorrow, I'll teach you to go from 1-10+ Pull ups

-Orfeas Onasis

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