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Pull Up Strength is an indicator for health and longevity. But most people can't even do one. 49 year old client Eric is now doing weighted pull ups with ease. Here's how you can go from zero to pumping out pull ups for fun: (Instant bookmark) = Thread =

Karl Matt Button │ Apex Fitness Adv.

130,157 subscribers

453,641 views • 1 year ago •via X (Twitter)

Health & Wellness Education

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13 Comments

Matt - V Shape Fitness1 year ago

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. ⬇️⬇️⬇️

Matt - V Shape Fitness1 year ago

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.

Matt - V Shape Fitness1 year ago

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

Matt - V Shape Fitness1 year ago

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

Matt - V Shape Fitness1 year ago

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...

Matt - V Shape Fitness1 year ago

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!

Matt - V Shape Fitness1 year ago

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...

Matt - V Shape Fitness1 year ago

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

Matt - V Shape Fitness1 year ago

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 build a body to be proud of... Just a reminder, Eric is 49...

Matt - V Shape Fitness1 year ago

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Matt - V Shape Fitness1 year ago

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Matt - V Shape Fitness1 year ago

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Pictured: Me - Too weak for my own bodyweight I primarily do Lat Pull-Down and Single Arm Lat Pull-Down but when forced to do Pull-Ups…. I can crank them out NO PROBLEM Go figure!

Pictured: Me - Too weak for my own bodyweight I primarily do Lat Pull-Down and Single Arm Lat Pull-Down but when forced to do Pull-Ups…. I can crank them out NO PROBLEM Go figure!

Dean Turner

129,069 views • 1 month ago

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

Tom Coppens

15,638 views • 8 months ago

NEW: Senator Mazie Hirono says making FBI agents pass a pull-up test is "harsh" because there are women with "physiological differences" who can't do them. Hirono: "Are you requiring these kinds of pull-ups?" Patel: "If you wanna chase down a bad guy and put him in handcuffs, you better be able to do a pull-up." Hirono: "The reason I ask is that there are concerns about whether or not being able to do these kinds of harsh pull-ups is really required of FBI agents." Patel: "Doing one pull-up is not harsh." What a joke.

NEW: Senator Mazie Hirono says making FBI agents pass a pull-up test is "harsh" because there are women with "physiological differences" who can't do them. Hirono: "Are you requiring these kinds of pull-ups?" Patel: "If you wanna chase down a bad guy and put him in handcuffs, you better be able to do a pull-up." Hirono: "The reason I ask is that there are concerns about whether or not being able to do these kinds of harsh pull-ups is really required of FBI agents." Patel: "Doing one pull-up is not harsh." What a joke.

Collin Rugg

1,448,599 views • 10 months ago

Sen. Senator Mazie Hirono asks about requiring FBI agents to do pull-ups. FBI Director Kash Patel: "If you want to chase down a bad guy and put him in handcuffs you better be able to do a pull-up...Doing one pull-up is not harsh."

Sen. Senator Mazie Hirono asks about requiring FBI agents to do pull-ups. FBI Director Kash Patel: "If you want to chase down a bad guy and put him in handcuffs you better be able to do a pull-up...Doing one pull-up is not harsh."

CSPAN

15,098 views • 10 months ago

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

73,284 views • 3 months ago

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

65,471 views • 23 days ago

Kanavi in his health-is-important-for-the-team agenda and Zeka asking Gumayusi if he works out 🦋: Even for pro gamers, health is important... 🦋: It would be good to add a few more gym equipments ⚡: How many pull-ups can you do? 🦋: Zero… ⚡: 😄 🦋: I just started working out, I’m a newbie 🐣: (to Gumayusi) You don’t work out? 🐻: I do... 🦋: We all have to work out together 🐻: Does everyone work out? ✨: Walking for an hour… walking outside for an hour 🐣: But you don’t do it...

Kanavi in his health-is-important-for-the-team agenda and Zeka asking Gumayusi if he works out 🦋: Even for pro gamers, health is important... 🦋: It would be good to add a few more gym equipments ⚡: How many pull-ups can you do? 🦋: Zero… ⚡: 😄 🦋: I just started working out, I’m a newbie 🐣: (to Gumayusi) You don’t work out? 🐻: I do... 🦋: We all have to work out together 🐻: Does everyone work out? ✨: Walking for an hour… walking outside for an hour 🐣: But you don’t do it...

ye?

88,879 views • 7 months ago

All these assisted pull up videos I see and the guy is on 💉 Speaking as a NATURAL with AVERAGE genetics and wide Lats... I've never face to face encountered other NATURALS with wife Lats, who DON'T do Weighted Pull-Ups & Heavy Rows But unlike the rest of these DOGMATIC liars. I will simply tell you that it's about INTENSITY first. If you nail that down it really doesn't matter which variation of pull up you do.

All these assisted pull up videos I see and the guy is on 💉 Speaking as a NATURAL with AVERAGE genetics and wide Lats... I've never face to face encountered other NATURALS with wife Lats, who DON'T do Weighted Pull-Ups & Heavy Rows But unlike the rest of these DOGMATIC liars. I will simply tell you that it's about INTENSITY first. If you nail that down it really doesn't matter which variation of pull up you do.

🏋🏿‍♂️HOTEP📚

291,110 views • 7 months ago

I’ll be telling people all 2026… It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains

I’ll be telling people all 2026… It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains

Dean Turner

620,293 views • 3 months ago

The pull-up is the one exercise I see people quit on the fastest. They try a few, can't do them, decide they're just "not a pull-up person," and move on. But the thing is, strength is a skill. A lot of it is just your nervous system learning the exact movement, and your body only gets good at what you actually practise. That's why you can lift heavy on a barbell and still struggle to pull your own bodyweight up. It's a different skill, and it takes time. So no, you're not bad at pull-ups. You just haven't trained them yet. Start with regressions like slow negatives or banded reps, and try grease the groove method (thread below). That's exactly how a skill gets built. One day the bodyweight that felt impossible starts moving. Genuinely one of the best feelings in the gym.

The pull-up is the one exercise I see people quit on the fastest. They try a few, can't do them, decide they're just "not a pull-up person," and move on. But the thing is, strength is a skill. A lot of it is just your nervous system learning the exact movement, and your body only gets good at what you actually practise. That's why you can lift heavy on a barbell and still struggle to pull your own bodyweight up. It's a different skill, and it takes time. So no, you're not bad at pull-ups. You just haven't trained them yet. Start with regressions like slow negatives or banded reps, and try grease the groove method (thread below). That's exactly how a skill gets built. One day the bodyweight that felt impossible starts moving. Genuinely one of the best feelings in the gym.

Dr Neha Chawla || FreeGym

24,223 views • 1 month ago

Will I ever be able to do a single pull-up? 😭 Right now, all I can do is dead-hang and hope for the best. 😒 Fitness community, what helped you get your first pull-up?

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puregold

25,822 views • 1 month ago

Sooooo I just saw all the workout critics 🤡 on my butterfly pull-ups. Butterfly pull-ups are done in CrossFit workouts and should not be done unless you have good shoulder mobility and can complete at least 5 strict pull ups without fatigue. I also train strict pull ups during other training sessions. Always make sure you go down all the way to straighten your arms before pulling up again. And chin over the bar at the top. But more importantly I encourage everyone no matter how old you are or what level fitness you are at, always try to train and exercise to stay strong and healthy so you can live your best life and be the best version of you. Don’t sit on the couch and be a hater. We have enough of that!

Sooooo I just saw all the workout critics 🤡 on my butterfly pull-ups. Butterfly pull-ups are done in CrossFit workouts and should not be done unless you have good shoulder mobility and can complete at least 5 strict pull ups without fatigue. I also train strict pull ups during other training sessions. Always make sure you go down all the way to straighten your arms before pulling up again. And chin over the bar at the top. But more importantly I encourage everyone no matter how old you are or what level fitness you are at, always try to train and exercise to stay strong and healthy so you can live your best life and be the best version of you. Don’t sit on the couch and be a hater. We have enough of that!

Marjorie Taylor Greene 🇺🇸

2,076,206 views • 3 years ago

Lots of folks here say the average 50 yr old should squat their bodyweight and do 5 pull ups. Thats our bubble’s objective. Well. Most 50 year olds can’t. And they won’t even try. But… There are better objective tests for the average person in their 50s to see if they’re at risk for sarcopenia- or the pathological loss of muscle mass and strength.

Lots of folks here say the average 50 yr old should squat their bodyweight and do 5 pull ups. Thats our bubble’s objective. Well. Most 50 year olds can’t. And they won’t even try. But… There are better objective tests for the average person in their 50s to see if they’re at risk for sarcopenia- or the pathological loss of muscle mass and strength.

Howard Luks MD

33,836 views • 1 year ago

Vertical Pulling is the name of the game for a lot of swimming. 🏊 💪 Big ROI swimmers ➡️ Weighted Pull-ups +20% ↗️ upper body pulling strength = up to 5-7% 📈 faster sprint times (Rejman et al., 2017). Research shows that improving maximal pull-up strength significantly increases swimming start force & sprint velocity (Rejman et al., 2017). Another study by Cuenca-Fernández et al. (2015) links upper-body power gains directly to faster 50m & 100m freestyle times. All 4 strokes can improve from increase vertical pulling Strength + Power development.

Vertical Pulling is the name of the game for a lot of swimming. 🏊 💪 Big ROI swimmers ➡️ Weighted Pull-ups +20% ↗️ upper body pulling strength = up to 5-7% 📈 faster sprint times (Rejman et al., 2017). Research shows that improving maximal pull-up strength significantly increases swimming start force & sprint velocity (Rejman et al., 2017). Another study by Cuenca-Fernández et al. (2015) links upper-body power gains directly to faster 50m & 100m freestyle times. All 4 strokes can improve from increase vertical pulling Strength + Power development.

Grant House 🍃

12,830 views • 1 year ago

this is Pranav Iyer, he’s 25 y/o from 🇺🇸 who’s building his Sedona Health — luxury $60,000/year healthcare for $500 he's also on his way to set the World Record for the most pull-ups ever done in a day (11,707) storytelling by Hardeep, supported by localhost HQ

this is Pranav Iyer, he’s 25 y/o from 🇺🇸 who’s building his Sedona Health — luxury $60,000/year healthcare for $500 he's also on his way to set the World Record for the most pull-ups ever done in a day (11,707) storytelling by Hardeep, supported by localhost HQ

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64,881 views • 1 year ago

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1,364,785 views • 17 days ago

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This fit woman soldier and Supermom steps up to a red pull-up bar at a Marine Corps event. She powers through multiple strict pull-ups while two Marines in uniform cheer her on and steady the bar with big grins. The impressive display ends with her laughing and accepting a souvenir t-shirt from the impressed soldiers. Is pushing your physical limits in public for fun and empowerment worth the risk of looking weak?

This fit woman soldier and Supermom steps up to a red pull-up bar at a Marine Corps event. She powers through multiple strict pull-ups while two Marines in uniform cheer her on and steady the bar with big grins. The impressive display ends with her laughing and accepting a souvenir t-shirt from the impressed soldiers. Is pushing your physical limits in public for fun and empowerment worth the risk of looking weak?

Ryan Cey

811,555 views • 2 months ago