Jan 18 (edited) • Community
GTG: From 0 to 20 PullUps in a ROW (GUIDE)
A lot of you Guys set some goals for this year. For one, it might be posting content on social media, building long-lasting relationships or simply to be better than last year. For others, it is related to fitness, or to be exact, Calisthenics.🏋♂️
So at the end of this post you will be having the exact plan to impress all of your friends with crazy bodyweight strength.
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Before we are going to start, I'd like to introduce you with a Calisthenics term.🔥
The powerful method of "Greasing the Groove" (GTG).
Whether you start doing Push-Ups in your room or are already destroying some playgrounds outside in the rain, this term will have a great impact on your Fitness Journey.🎉
Greasing the Groove means:
💬1: You pick one exercise and test the Maximum amount of Reps you can possibly do in one set.
💬2: When you know that number, all you need to do is crank it out in every single possible occasion of the day.
💬3: So when you do Pull-Ups, for example, you are going to perform your Rep Max every single time your eyes catch a bar or even a tree.
A simple rule is: The more occasions you use to perform GTG, the faster you are going to progress.
With that being said, we can finally start🤝.
Below you will see a list of the exercises you can perform with ⚠️GTG⚠️ according to your current level:
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0 Pull-Ups:👌
FIRST - It's absolutely ok to be here. I was there too. And I bet that Daemon was there as well. BUT its a good thing that you want to get out of that state and start ✈️.
Advice No.1 - Deadhangs💀
Don't worry it's not as hard as the name says. Put your hands (in the most natural way for you) on to the bar, lift your legs that they don't touch the ground. Now hold as long as possible on to the bar🏋♂️
Advice No.2 - "Negative Pull-Ups".📉
It is basically a Pull-Up, but you jump half of the exercise up the bar and try to control your way down slowly.
At first, you might just fall off and can not even control 1cm of the movement, but you HAVE to stick to it.
Even if it feels not right, it will help you massively with time passing by and more Reps done, you will be able to perform your first Negative Pull Up. When you have that, you do GTG with it and additionally with Deadhangs and work your way up to a few of them until you do not need to jump the first half of the Pull-Up.
Congrats 🥳 you now have the knowledge on:
HOW TO ACHIEVE MY FIRST PULL-UP
But now what?
❗️ACTIONABLE STEP❗️
DO NOT LEAVE THE POST WITHOUT DOING 2 SETS OF DEADHANGS.
-Stop thinking about your first PullUps, earn it.-
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1-6 Pull-Ups: 👀
Being able to do even one Pull-Up at the start is a massive advantage.
You can simply burst that one Pull Up out whenever you think of it, and you will become better with time.
So if you are at this stage, the most important part is to not forget the GTG part of the equation.
⚠️Many are stuck at this stage because they LACK in consistency with doing GTG⚠️
Advice No.1 - Stop coping🧢
The next time you ask your self why you are at this stage for too long, ask why.
I can assure you 90% of the reasons are unbased and is just the easy answer.
You want to get stronger? Work for it.
Advice No.2 - PullUp Bar⛓️ (my story)
The second reason why you might fail in progressing is that you are not performing enough sets.
Best advice I can give: Invest in a Pull Up bar.
I started my journey with a decision:
Buy a PullUp bar and dip station for 100€ or get a Gym membership by convincing my parents.
Guess what I did...
It was the best investment in my life.💰
With that decision I did not simply buy a PullUp bar -- I bought a new life.
❗️ACTIONABLE STEP❗️
THINK ABOUT INVESTING IN A PULL-UP BAR
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6-12 Pull-Ups:📈
If you are in this stage, you're already very near to the special 20 Reps mark.
From here there are multiple ways to progress. I will tell you the two most effective ones that worked for me.
You can continue doing GTG with normal Pull-Ups or increase the difficulty of the exercise to decrease the amount of Reps you have to do throughout the day.
Advice No.1- Increased difficulty💪
To increase the difficulty, you can do Explosive/High Pull-Ups or L-Sit Pull-Ups.
1️⃣For the Explosive/High Pull-Ups, you need to perform a Pull-Up as high and as fast as humanly possible for you.
You might not end up high, but doing them with the thought💬 of increasing the height and explosiveness of the movement will help (basically like the Negative Pull-Up).
2️⃣For the L-Sit Pull-Ups you have to raise your legs, while hanging onto the bar, so they are in a 90° angle to your torso. Now pull like in the Pull-Up. If it is still too hard, try to not completely stretch your legs out and perform the exercise with slightly bent legs. This will get you to the next stage.
Advice No.2 - Increased Volume🏃♂️
To increase the volume you can simple do more sets of your Max PullUps in a day.
1️⃣Track how many sets you do per day. Increase that number from week to week.
2️⃣Increase how fast you perform the sets without loosing the right form. Film your sets for you to check on your form.
❗️ACTIONABLE STEP❗️
TRY DOING ONE EXPLOSIVE PULL-UP AND ONE L-SIT PULL-UP
-send me a video of it in the comments (it is also a check to see if you reached this point)
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12-20 Pull-Ups:💪🔥🎉
There are only a few weeks to get to 20 Pull-Ups in a row.
If you reached this far in the journey or the post, you already did 80% of the job. Now what you need to do is spam out Pull-Ups with additional weight. ⚖️
You can add 5-10kg to your bodyweight with a backpack or a dumbbell between your legs.
(🗣Pro tip: If you want to buy a weight belt.
Use one with ropes instead of an iron chain.)
Perform it like a regular Pull-Up and increase the weight as soon as it feels exactly like your bodyweight before adding weight.
Additionally, you can maintain the Explosive Pull-Ups and switch between weighted and explosive Pull-Ups.✈️
That's it. Honestly. At this point, stay consistent with the GTG method and stick to using the given advice.💪
With time passing by, you are going to be able to do 20 Pull-Ups in a row.
I can assure you, your dream of that goal is not as far away as you might think.
❗️ACTIONABLE STEP❗️
HAVE FUN. USE THE ADVICE. STICK TO IT.
AND HIT ME UP FOR QUESTIONS.
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Tell me in what stage you are with your Pull-Up journey and if you liked the post.
Anyway, I hope all of you guys will reach your goals this year and I will be super grateful to be able to help one person with it.
NOW GET UP AND DO SOME PULL UPS.
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GTG: From 0 to 20 PullUps in a ROW (GUIDE)
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