From 0 to 5 Pullups in 22 Days (GUARANTEED!)

Want to start doing your first set of pull ups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups in no time. This 22 day 0 to 5 workout for more pull-ups builds off of the tremendous success of our 22 day push up workout. The key to t

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, ve