#2pulls

[rainafoxfire]

Beltane Cherry Bourbon Strudel (Kitchen Witch Recipe)

Spend this Beltane indulging your inner kitchen witch!  This recipe for cherry bourbon strudel blends the luscious, warm flavor of Kentucky bourbon with tart cherry preserves.  Serve them for cakes & ale on Beltane or pack them up for a picnic in the soft spring sun.

Meaning and Symbolism of Ingredients

Whiskey/Bourbon

During the season between Beltane and Litha, the Veil Between Worlds thins.  The spirits of woodlands slip out from behind this curtain to play their instruments in the orchestral symphony of summer.

Fireflies, late spring breezes and the sounds of the forest come alive at this time.  Think of the “fae” or “faeries” not so much as literal beings who wander these lands in secret, but as a metaphor for the collective magic of the living, breathing spirit of the woodlands.

Whiskey in general is a legendary favorite of the fae.  Its inclusion in this recipe are a wink to them.

But the specific choice of Kentucky bourbon whiskey is a nod to my Appalachian heritage.   I enjoy including motifs from my cultural roots, and I encourage you to do the same!

Choose whatever type of whiskey you prefer, but select a high quality whiskey.  Never cook with spirits you wouldn’t drink!

Cherry Preserves

The cherries in this recipe symbolize fertility, passion and the blood of the goddess.  Their richly sweet flavor embodies the sense of joy and sensual pleasure for its own sake that typifies the Beltane season.

Sugar Cream Frosting

In witchcraft, cream symbolizes new life, purity, beauty, fertility, abundance and nourishment—-all key aspects of Beltane.

Sugar sweetens any fading crankiness of Old Mother Winter and renews a sense of innocent hope.

Colors

Every aspect of this recipe vibrates with meaning.

Even the dominant colors of red and white reflect the symbolic colors of Beltane.  (Side note:  I love color theming food for Sabbats!  It’s a fun way to challenge yourself and think outside the box).

You Will Need:

For the filling.

-1 cup tart cherry preserves

-3/4 tablespoon bourbon (or other whiskey)

-juice from 1/2 lemon

For the crust.

-3 cups all-purpose flour

-teaspoon salt

-2 sticks cold butter

-1/2 cup ICE COLD water

-1 egg (For egg wash only!!  Do not add this to crust mixture please!)

For the frosting.

-1 cup powdered sugar

-2-3 tablespoons whole milk or heavy whipping cream

Step 1

Combine salt and flour in a mixing bowl.

Use a pastry cutter or fork to cut butter into the flour/salt mixture.

The key is to keep all the butter in the crust dough as cold as possible until the pastries make it into the oven.

This is the tricky part.  Don’t over mix!  Just mix to the point that the dough sticks easily to itself.

It’s very important not to let it get to warm.  The butter should be visible in chunks in the dough.   It helps to run your hands under cold water to avoid melting the butter.  If it starts to melt or get too sticky, pop it in the freezer for a few minutes and start again.

Once it sticks easily to itself, form 4 balls and put them in the freezer to rest for 10 minutes.

Step 2

Pull the dough back out of the freezer.  If it’s rock hard, don’t panic.  Just give it a few minutes to soften back up.

Roll out each ball on a flat surface until they’re flat and about 1/4 inch in thickness.  If it starts to melt or get too sticky, put it back in the freezer for a few minutes.

I know, I know.  It’s tedious, but the perfect, flaky crust will be worth it.

Step 3

Cut out rectangles from the flat dough.  You can use a pattern from cardboard, or just eyeball it.

Spoon cherry/bourbon/lemon juice filling onto one rectangle at a time.

Step 4

Here’s the trick for this step.

When “sandwiching” the top half of the strudel onto the bottom, curve it slightly lengthwise so that there’s plenty of room to accommodate the filling.

Press a fork pattern into the edges to seal it up.

Then, slash horizontal cuts into the pastry to ventilate it during the cooking process.

Finally, beat the egg and brush the tops of the pastries with an egg wash.  This creates a lovely sheen on the top

Step 5

Bake at 350 degrees for 18-25 minutes (checking every 2 minutes after the 18-minute mark).  Bake until golden brown on the edges.

Step 6

While the strudels are baking, make the icing.  Add the cream or milk in intervals of one tablespoon until it flows off the spoon, but not completely.  This is what you’re looking for:

Step 7

Allow the pastries to cool completely before icing.

Ice by  dripping the frosting in a zigzag pattern over the pastry.  Don’t worry it it’s messy.  Messy is good!

Blessed be.

Source: https://www.moodymoons.com/2019/04/25/beltane-cherry-bourbon-strudel-kitchen-witch-recipe/

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M O T I F #placementprint #motif #sericol #texiscreenaqua #2pulls #monochrome #a1size #sthildaschurch #sthildas #screenprint #screenprinting #shieldsmarket #southshields #sanddancer #sandancers #love #art #textiles #sketch #markmaking #followme #influencer #metro #northeast #hi #geordie #geordielass #home #artlovers (at South Shields)

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Watch "Charles’ UNHINGED|Threatens 2Pull Harry’s Sussex Title If They Skip Coronation|William Giddy Over It" on YouTube

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[we-bodybuildingmotivation]

The Greatest Exercise Program For Pure Bodybuilders

The Greatest Exercise Program For Pure Bodybuilders Annoyed by your lack of bodybuilding progress? Perhaps it is time to cease coaching like you're on steroids and observe a exercise designed particularly for pure lifters as a substitute.

Pure Bodybuilding Bodybuilding is a very fashionable pastime, and it is a aggressive sport too. It has been round for lots of of years, however it actually solely achieved mass reputation in the course of the center of the 20thcentury, what lots of people name the "golden age" of the game. That is when the film Pumping Iron launched bodybuilding to the lots and turned folks like] Arnold Schwarzenegger and Lou Ferrigno (TV's The Unbelievable Hulk) into media superstars. Sadly, lots of the prime bodybuilders, each then and now, use performance-enhancing medication, together with anabolic steroids. Anabolic steroids mean you can practice longer and more durable and get well quicker from intense exercises. That is why so many elite bodybuilders can practice twice a day, six days per week. A variety of pure bodybuilders try to repeat these exercises, and find yourself drained, sore, and injured because of this. Worst of all, they do not construct any muscle! That is as a result of their our bodies can't address the calls for of such intense, excessive quantity coaching packages. The excellent news is that, even with out performance-enhancing medication, you may nonetheless construct muscle and alter the best way you look. Nevertheless, you may must overlook about following exercises designed for or by steroid-enhanced bodybuilding superstars and begin coaching just like the pure you're. The ideas of pure bodybuilding coaching Enhanced bodybuilders can do lengthy, intense exercises, and nonetheless develop. That is as a result of anabolic steroids improve protein synthesis, which is a flowery means of claiming that it helps muscular tissues to restore quicker. The earlier this occurs, the earlier you may get again within the fitness center and do it another time. Two-hour chest exercises are not any downside if you find yourself on steroids! Pure bodybuilders get well rather more slowly, and which means they should practice in another way to their steroid-enhanced counterparts. Listed here are the 5 guidelines that each pure bodybuilder must observe in the event that they wish to achieve success. 1. Do not use an excessive amount of quantity Quantity refers back to the variety of units and workout routines you carry out per exercise. Whereas you have to do sufficient coaching quantity to interrupt your muscular tissues down in order that they develop again greater and stronger, an excessive amount of will simply delay restoration. The quantity of quantity you have to develop may be very particular person, as some folks can tolerate greater than others, however, as a pure lifter, you must try to decide how little you want, and never how a lot you may take. For many lifters, which means limiting your exercises to about 6-Eight units per main muscle group, and 2-Four units for smaller ones. 2. Prepare every muscle group twice per week Most exercises for enhanced bodybuilders contain working every muscle group as soon as per week. These exercises are normally lengthy and intense, which is why you may want a whole week to get well. Such lengthy exercises aren't appropriate for pure lifters, and you must work every muscle group twice per week as a substitute. As a result of your exercises are shorter, you may get well quicker, permitting for elevated coaching frequency. When you've got a naturally good restoration, possibly since you are younger, have a sedentary job, or are only a very fortunate, naturally muscular mesomorph, you could possibly practice every muscle group thrice per week. Nevertheless, for those who really feel like you're drained on a regular basis or are unable to get well, you must drop again to twice per week earlier than you begin to endure from overtraining. 3. Concentrate on compound lifts 34000/compound-movements/]Compound lifts are greatest for pure lifters for a number of causes. Firstly, they mean you can practice quite a lot of muscular tissues in a comparatively brief time. Shorter exercises imply extra time for restoration. Additionally, compound workout routines improve ranges of muscle-building serum testosterone and progress hormone greater than isolation workout routines (1). That is not essential if you're injecting or ingesting synthetic hormones, however it's crucial if you're pure. 4. Hold your exercises brief Most naturals ought to hold their exercises to 60 minutes or much less. With out synthetic enhancement, it is robust to get well from lengthy exercises. Lengthy exercises improve your cortisol ranges. Cortisol is a stress hormone that may inhibit muscle achieve. Shorter exercises imply much less cortisol, quicker restoration, and higher progress. 5. Do not ignore your food plan In case you are on performance-enhancing medication, your muscular tissues will develop even for those who eat nothing however junk meals. Steroids are potent medication. Nevertheless, naturals lifters must be rather more cautious with their diets. As a pure lifter, you have to ensure you present your muscular tissues with enough foods-protein/]protein, carbs, and fat, in addition to nutritional vitamins, minerals, and fiber. Your food plan must be principally wholesome, consisting of a lot of greens, complete grains, high quality proteins, and different pure meals. In case your food plan is loaded with junk, your muscular tissues will not get the vitamins they should develop. Pure lifters should be specialists in vitamin, in addition to coaching.

The most effective exercise program for pure bodybuilders Armed with this data, you must now be capable to write an efficient pure bodybuilding program. Undecided the place to begin? No downside; here is an instance! This program makes use of a push/pull cut up that means that you can practice your muscular tissues two (and even three) occasions per week whereas nonetheless leaving loads of time for relaxation and restoration. It additionally ensures that each one your muscular tissues are labored equally. Every exercise ought to take about 40-50 minutes to finish. Should you take longer, you're most likely resting too lengthy between units or workout routines. Keep in mind to heat up earlier than you begin to ensure all of your muscular tissues and joints are able to work. A couple of minutes of simple cardio, adopted by 1-Three gentle units of every train, ought to get the job completed. Exercise 1 - pull Train UnitsRepsRestoration 1Deadlift 46-8Rest 60-90 seconds between workout routines 2Pull-ups 4Max 3Seated leg curl 38-12 4Chest-supported row38-12 545-degree again extensions  212-15 6EZ biceps curls 28-12 Exercise 2 - push Train UnitsRepsRestoration 1Entrance squat 46-8Rest 60-90 seconds between workout routines 2Barbell bench press46-8 3Leg extensions38-12 4Barbell shoulder press38-12 5Hanging leg raises 212-15 6Cranium crushers 28-12 Exercise 3 - pull Train UnitsRepsRestoration 1Romanian deadlifts 46-8Rest 60-90 seconds between workout routines 2Lat pulldowns 48-12 3Mendacity leg curls 38-12 4Single-arm dumbbell rows38-12 5Stability ball again extensions212-15 6Incline dumbbell curls 28-12 Exercise 4 - push Train UnitsRepsRestoration 1Leg press48-12Relaxation 60-90 seconds between workout routines 2Incline bench press48-12 3Hack squats 312-15 4Seated dumbbell shoulder press36-8 5Cable lateral increase 212-15 6Triceps pushdowns 28-12 Be aware: Should you selected to work your muscular tissues thrice per week, merely create one other push and pull exercise, utilizing totally different workout routines to these listed above. Wrap-up These exercises might sound brief, and you will not do as many workout routines per muscle group as you're used to, however that's exactly what pure lifters want. Work exhausting, eat proper, get loads of relaxation, and cling to those tips, and you'll construct muscle. Keep in mind, for those who aren't utilizing performance-enhancing medication, equivalent to anabolic steroids, you may't practice like somebody who's! Read the full article

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Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan

Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

Tips on how to start doing pull-ups.

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

Level 2 Pull-up Workout: Inverted Bodyweight Rows

Level 3 Pull-up Workout: Assisted Pull-ups

Level 4 Pull-up Workout: Negative Pull-ups

Level 5: Doing Your First Pull-up or Chin-Up

Level 6: Advanced Pull-up Moves

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

We have helped hundreds upon hundreds of men and women like you get their first pull-up in our 1-on-1 Online Coaching Program

Women like Christina, who can now do multiple sets of multiple reps of pull-ups!

Click here to learn how our Coaching Program can help you achieve your first pull-up!

Tips on How to Start Doing Pull-Ups

Before we get into exercises to progress into a pull-up, let’s chat about some general strategies:

#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up.

If you’re truly serious about completing a pull-up, start by getting your diet under control. 

As we say here at Nerd Fitness, 80-90% of weight loss comes down to what you eat (#4 in the Rules of the Rebellion).

Here are some resources to help you with weight loss:

Tried to lose weight in the past without success? I hear you, weight loss is super tough. Learn why in our article “Why Can’t I Lose Weight?” for a deep dive into the subject, including tips and tricks for sustainable weight loss. 

Not sure what a proper diet looks like? Check out our guide on healthy eating for a full lesson on nutrition. 

Wondering if Paleo, Keto, or Veganism can help you with weight loss? They might. Read our guide on determining the perfect diet (for you). 

In the above guides, you’ll find me stating that losing weight comes down to eating fewer calories than you burn. Not sure how many calories you need? Check out our guide on calculating your daily caloric requirements.

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back muscles.

Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts below.

#3) The progression below is a path that works for most people, but does NOT need to be followed to a T.

I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps. You do you boo.

This guide follows the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as soon as you can do 3 sets of 5 reps.

Want someone to build you a custom made progression plan for doing your first pull-up? Our 1-on-1 Online Coaching Program will do just that, plus your coach can review your movements through our app so you’ll know your training correctly and safely.

You’re not alone on this journey. Let our Online Coaches help you conquer your first pull-up!

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

We’re going to start with bent over dumbbell rows, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one.

Level 1 Pull-up Workout:

Bent over dumbbell rows: 8 reps each arm (or as many as you can do)

Rest for a 2-minute break

Do another set

Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include these dumbbell rows for your workouts on:

Monday

Wednesday

Friday

As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.

Once you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.

If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger – maybe go to 35 or 40-pound (18kg) dumbbells.

Want help designing your own workout routine? I’ve got two options for you.

The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Our guide will walk you through building a full body exercise program in 10 simple steps.

The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine:

Click here to have a Nerd Fitness Coach build you a routine to start crushing pull-ups!

Level 2Pull-Up Workout: Inverted Bodyweight Rows

Body weight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

For this level, we’ll provide you with two options: You can also make adjustments.

OPTION A: IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM:

You can follow the rest of this workout as part of our 6-Level Gym workout guide, which will help you go from total gym newbie to pull-up progressing badass!

At your gym, find your Smith Machine and set the bar at about chest height. 

A higher bar makes the exercise easier to start:

And as you get stronger, you can set the bar lower:

Here’s a whole post I did on inverted bodyweight rows.

Here’s how to do an inverted bodyweight row (here is a video demonstration with gymnastic rings, but you can start with a bar as displayed in the images below).

  Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.

Clench your butt and keep your abs tight and body straight throughout the exercise. 

Pull your shoulder blades down and back towards each other (like you’re trying to pinch a pencil between them behind your back).

Focus your mind on PULLING with your arms.

Pull until your chest touches the bar (not your neck).

As soon as you can complete all 3 sets of 8 reps, set the bar heigh lower to make the exercise more difficult.

If you need to make the exercise less challenging, bend your knees and put your feet flat on the ground:

Level 2 sample workout routine:

Monday – 3 sets of 8 reps of overhand bodyweight rows

Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)

Friday – 3 sets of 8 reps of overhand bodyweight rows

(And then go underhand, overhand, underhand the following week)

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to Level 3.

OPTION B: IF YOU DON’T HAVE ACCESS TO A GYM FOR INVERTED ROWS:

You have 3 paths here:

1) Purchase a door frame pull-up bar, hang a pair of gymnastic rings from them. And then follow the same advice as above!

  2) Use your kitchen table for rows (BE CAREFUL):

3) Move up to Level 3 and progress with caution there.

If you are struggling with rows, you’re not sure you’re doing them correctly, or you’re not sure how to progress to the next level, check out our 1-on-1 coaching program. 

It’s the type of program that helped single mom Leslie lose 100+ pounds and start training with gymnastic rings and handstands! 

Want to get results like Leslie? Let us help you get your first pull-up ASAP! Learn more:

Level 3 Pull-Up Workout: Assisted Pull-Ups

Okay! It’s time to get to ACTUAL pull-ups here! Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing.

Instead, I recommend doing one of these alternatives:

#1) Assisted Pull-ups with chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

You can also use a box or similar sized object for the same result:

#2)Assisted Pull-ups with exercise band: 

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

#3) Assisted pull-ups with a partner:

Have a friend hold your feet behind you and help you complete each rep. Have them use the least amount of help possible to get you through your workouts.

Here’s how to do an assisted pull-up:

Clench your butt and keep your abs tight throughout the exercise – try not to swing like crazy.

Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.

Use the least amount of assistance that you can handle – as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.

If you’re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.

As soon as you can do 3 sets of 8 with assistance, it’s time to move on to Level 4.

A workout that includes Level 3 pull-up exercises

Monday – Assisted Pull-ups – 3 sets of 8 reps

Wednesday – Inverted Bodyweight Rows – 3 sets of 8 reps

Friday – Assisted Chin Ups – 3 sets of 8 reps

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Level 4 Pull-Up Workout: Negative Pull-Ups

Okay! We are now DANGEROUSLY close to getting our first pull-up!

The big step at this level is doing a negative pull-up:

Grab onto the bar with overhand grip

Jump so your chest is touching

Slowly lower yourself under control until you’re at the bottom of the movement.

  WARNING: This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3 first.

However, once you have a decent amount of back strength (which you got from Level 1, 2, and 3), doing negatives is a great way to build arm and back strength.

You have two options for negative pull-ups:

Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”

Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.

You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself in a controlled speed – Counting to “three Mississippi” during the movement is a good tempo.

Here are the exercises you can include for your Level 4 Workout Routine:

Monday – Assisted Pull-ups – 3 sets of 8 repetitions

Wednesday – Body Weight Rows – 3 sets of 8 repetitions

Friday – Negative Pull-ups – 3 sets to failure – capped at 5 repetitions for each set.

Once you’re doing 3 sets of 5 repetitions on your negative pull-ups, along with your assisted chin-ups and body weight rows…you’re ready to do a pull-up.

As you’ll see above, we’re giving you the “pull” exercises if you are building your own workout. If you want a good beginner gym workout program, these movements will fit in perfectly.

Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific workout so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!

Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!

Level 5 – Doing Your First Pull-up or Chin-up

  OH BOY! My dear Rebel, it’s time for a…

At this point you have two options:

A chin-up is when you grab the bar with an underhand grip with your palms facing towards you.

Many find chin-ups slightly easier than…

A pull-up is when you grab the bar with your palms facing away from you. Seeing as this is a pull-up guide…

HOW TO DO A PULL-UP, STEP-BY-STEP:

Grab the bar with a grip slightly wider than shoulder width, with your hands facing away from you.

Start from a dead hang.

Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)

Flex your stomach, pull your body until your chest touches the bar.

Slight pause, yell out “I’m a champion!”

Lower yourself all the way back down to a dead hang.

We cover all of this and more in our post “How to Do a Proper Pull-Up,” but the above will get you started

Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with even more than one pull-up.

At this point, you can be a full Gym Class Hero by following a Gym Workout with these movements in there for your “pull” exercises:

 Level 5 routine set up for a week:

Monday – Chin-ups – 3 sets for maximums repetitions

Wednesday – Inverted Bodyweight Rows – 3 sets for max repetitions

Friday – Pull-ups – 3 sets for maximum repetitions

Congratulations! You’re now doing pull-ups. Make sure you watch that video above to make sure you’re doing pull-ups with proper form. Nearly everybody does them incorrectly, with bad form.

Want to make sure you have proper form with your pull-ups? Check out our 1-on-1 Coaching program! Our spiffy mobile app lets you send video of your pull-ups directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which will have you doing sets of 10 pull-ups in NO time!

Have your Nerd Fitness Coach build you a pull-up workout and check your form! Click here to learn more!

Level 6 – Advanced Pull-up Moves

Once you’re able to do 3 sets of 10 pull-ups or chin-ups, you have a few options:

OPTION #1: Continue to get better at doing more reps – 3 sets of 12, 3 sets of 15, 4 sets of 20, etc.

OPTION #2: Start doing other types of pull-ups 

WIDE GRIP PULL-UPS (grab the bar WAY out with both hands):

SIDE TO SIDE PULL-UPS

RING PULL-UPS

TOWEL PULL-UPS (Great for grip strength)

OPTION #3) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:

Get a weight belt. I bought this one on Amazon and it’s worked out incredibly well for me. I’ve tried doing the whole “put weights in a backpack” and it certainly works, but the angle of the weights hanging off your back is weird. With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.

Add small amounts at a time. Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.

Consistently add more weight. I’ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups. If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I’ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.

Here’s how to incorporate these Level 6 exercises into your gym workout routine:

Monday – Weighted Chin Ups – 3 sets of 5 reps

Wednesday – Elevated Feet Body Weight Rows – 3 sets of max repetitions

Friday – Wide Grip Pull-ups – 3 sets of maximum repetition

(The following week, I’d alternate by doing the chin-ups without weight, and then doing weighted pull-ups

Where do you go from here? How about working towards one of the most impressive exercises of all time? The MUSCLE UP (warning: uber advanced)!

We have a 20-level Gymnastic Rings Course that will help you get your first muscle-up, including telling you exactly how to get there. 

You can learn more about our course by clicking on the box below:

Get your first muscle up by following our Beginner Gymnastic Rings Course!

Lift Yourself Up (A Life With Pull-Ups)

No matter your starting point, you CAN do pull-ups.

And you WILL do pull-ups with this guide. 

You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capistrano.

Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible:

Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back!

For people looking for the next step, we’ve built 3 options that might float your boat:

1) If you are somebody that wants to get results like the women above and follow a tailor-made pull-up strength program that designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Click here to learn how Nerd Fitness Coaching can help you achieve your first pull-up!

2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about the Nerd Fitness Academy!

3) Join our free community, the Nerd Fitness Rebellion, and we’ll send you our free Strength 101 Guide, which you can get when you sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely.

And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it. Just be safe.

When you DO finally do a pull-up, I want to be the first to know – email me at steve@nerdfitness.com and tell me about it!

For the Rebellion,

-Steve

PS: Check out our other two articles on pull-ups:

How to Do a Proper Pull-up (Correct Form)

5 Common Pull-Up Mistakes

PPS: Want to learn more? Read the rest of Strength Training 101 series:

Strength Training 101: Beginner Strength Workouts

6 Gym Workouts for Beginners

How to Find a Good Personal Trainer

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat

Strength Training 101: The Press

Strength Training 101: The Deadlift

###

Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan published first on https://dietariouspage.tumblr.com/

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[bedlamfoundry]

Oliver Heldens & Sidney Samson - Riverside 2099 (Official Music Video)

As played by Oliver Heldens at his Ultra Miami mainstage performance, here's his take on Sidney Samson's classic tune 'Riverside'. Oliver Heldens & Sidney Samson - Riverside 2099 is OUT NOW on HELDEEP RECORDS! Like this track? Download on Beatport or add it to your favourite Spotify/Apple Music playlist by clicking HERE: https://heldeep.release.link/riverside-2099!YT Make sure to subscribe to Spinnin' Records: http://bit.do/spinnintv ..and turn on notifications to stay updated with all new uploads!🔔 Join our Spinnin' Records Top 100 Playlist ► https://spinninrecords.lnk.to/top100!YT Video by Mike Meijer https://www.mikehundred.com Follow Oliver Heldens: http://facebook.com/OliverHeldens https://www.instagram.com/oliverheldens http://twitter.com/OliverHeldens http://soundcloud.com/oliverheldens Follow Sidney Samson https://www.facebook.com/sidneysamson https://www.instagram.com/sidneysamson https://soundcloud.com/sidneysamson Thanks to: 2pull, Aaron Tatham, Alejandro Espino, Alfredo Apodaca, Amber Morrison, Amy Conte, andrew de jesus, Angel zuñiga, Anna Piskořová, Arina Bertényi, Aristex12, Ashley Diaz, Benjamin Redden, BoomBoxxLA, Brandon Gresham (@toxic_affinity), Brayan Rivas, Bree Sandoval, Bri Centeno, Bruno Attilio Vignolo Rivas, Carlos Duran, Carloss Duettas, Cesar Chavez, Christine lee, Christine lee, Cindy Zumba, Cinnamon Frias, Cyril Wyss, Daniel Ivaskiv, David Rodríguez Suárez, Dominique Harris, Dorien de Wilde, Doris Hernandez Ramirez, Drew Port, Eimy A., Elena Cruz (@ecruz_n), Ellen Marley Yates, Emily Edwards, Emma Stoof, Erik Moller, Eva Franklin, Ezra Boyce, Fabian Figueroa Vilchis, Farbridges, Felipe Sc, Felipe Sc, Franta Hocke, Geoobox, Gilberto Moya, Giorgia Comin, Grzegorz Kaim, Guillem Elias Rodríguez de Medina, Hugo, Isaac Heredia, Isaac Heredia, Isaac Vel?zquez Gallardo, Jackal Desolata, jalen reilly, Jasmine Brown, Jasmine Oliver, Jason Davila, jasondavila777, Jessica Garcia - Jessariz, jessicamaj10, Jetzali93, Joanna Huang, Jose Fabio Rojas Zuñiga, juan silva monsalves, julz.p, Jump_n_Pump Lu, Kaitlyn Yamamoto, Kevin Shelton, Krystel Vada, Kull 52, Laura Acuña, Laurie White, Leilani Valenzuela, Lilia Anaya, lismar sanchez, Livelikebaylie BMX, Lupita Escalona Moguel, Maarten Verbruggen, Maibella, maike.fleddermann, manusolef, Mar Hgt, Marina Rof, Marina Rof, Marissa Raye, Marta Bonventre, Martin Troncoso, Max Power, Mckenzie L., Mitchelle Borgeaud, Natasja Houben, nathan hill, Nelson Febles, Nicole, Nil Papell, Nils Paardekooper, NoboruTKICC, Noémie N, Oriol Gonzàlez Romero, Pedro Alexis Cañas Vieyra, Pitr133, Rafaela Calvao, Raul 0007, RecklessRookies, Regina Williams, Rhys Gallacher, Rich C, Ruben Teran, rubezshapes, rui alves, Sabrina Mella, samuel_campozano, Scammell Music Records, Sebastian parra, Sid, Sierra Cifuentes, Simon Wimmer, Steffen Wengert, sudolskabarbora, Taylor Radesh, Tianna Villegas, toxic_affinity, Ulises Sosa, veronika skya, veronika skya, Victor Leira Mateos, Victor Tacher, Vivien Ruthardt, VJ CG, Xavi, Xavii Shapes, Xexu.Dancer. --- The Spinnin’ Records YouTube channel is the home for all music videos of the world’s leading dance record label! We feature the latest music videos by Spinnin’ artists like Oliver Heldens, Sam Feldt, KSHMR, Ummet Ozcan, Blasterjaxx, Merk & Kremont, Timmy Trumpet, Tujamo, Alok, Curbi, Mike Williams, Lucas & Steve, Throttle and many, many more! Expect daily uploads of official music videos, lyric videos and official audio across genres like dance, house, electro house, future house, deep house, big room and trap. Follow Spinnin’ Records: https://open.spotify.com/user/spinninrecordsofficial https://soundcloud.com/spinninrecords https://facebook.com/SpinninRecords https://instagram.com/spinninrecords https://twitter.com/SpinninRecords https://spinninrecords.com #OliverHeldens #SidneySamson #Spinnin #SpinninRecords #HeldeepRecords #BeFree #BeBeautiful #BeYOU #BeLOVE #BedlamFoundry #IAmBedlam #EDM #Spinnin #Spinnin'Records #SpinninRecords #SpinninTV #spinning #spinninofficial #oliverheldens #sidneysamson #oliverheldens& sidney samson #riverside2099 #officialmusicvideo #electro #house #electrohouse #oliverheldensriverside 2099 #oliverheldenssidney samson riverside 2099 #sidneysamsonriverside #sidneysamsonriverside 2099 #riverside2099official video #spinninhouse #housespinnin #spinninelectrohouse

[dazethenomad]

repost via @instarepost20 from @milanamay My new single "One Love" is OUT NOW! If you are not following the crew, you're missing out on a lot of fun! ➡️➡️➡️ @hover_kicks 👟 @2pull 🕶 @marcellasolha 💃🏽 ⬅️⬅️⬅️ #milanamay #milanamaykitchen #enhancedmusic @wildonesofficial ❤️ @enhanced_music 🎼 #shuffle #shuffler #shuffledance 👚@roger.many #shufflenyc #shufflestyles #shufflebabes #shuffle #wildonesmusic 🦉@shuffle.dance @shufflestyle @shuffle.session @shuffle_nyc @shufflemove @universalshapers @_cuttingshapesworld_ @edmshufflers @shuffle.goals @shuffle_dance_videos @newempireshufflers @ravesection #instarepost20 #supportmode

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🎶🏃🎶 via @edm.movement: Lights and Music always on the mind! 🙇🏻🎶‬ 🏃🏻: @2pull 🎥: @groovefox

[lindafrancois]

Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan

Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

Tips on how to start doing pull-ups.

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

Level 2 Pull-up Workout: Inverted Bodyweight Rows

Level 3 Pull-up Workout: Assisted Pull-ups

Level 4 Pull-up Workout: Negative Pull-ups

Level 5: Doing Your First Pull-up or Chin-Up

Level 6: Advanced Pull-up Moves

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

We have helped hundreds upon hundreds of men and women like you get their first pull-up in our 1-on-1 Online Coaching Program

Women like Christina, who can now do multiple sets of multiple reps of pull-ups!

Click here to learn how our Coaching Program can help you achieve your first pull-up!

Tips on How to Start Doing Pull-Ups

Before we get into exercises to progress into a pull-up, let’s chat about some general strategies:

#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up.

If you’re truly serious about completing a pull-up, start by getting your diet under control. 

As we say here at Nerd Fitness, 80-90% of weight loss comes down to what you eat (#4 in the Rules of the Rebellion).

Here are some resources to help you with weight loss:

Tried to lose weight in the past without success? I hear you, weight loss is super tough. Learn why in our article “Why Can’t I Lose Weight?” for a deep dive into the subject, including tips and tricks for sustainable weight loss. 

Not sure what a proper diet looks like? Check out our guide on healthy eating for a full lesson on nutrition. 

Wondering if Paleo, Keto, or Veganism can help you with weight loss? They might. Read our guide on determining the perfect diet (for you). 

In the above guides, you’ll find me stating that losing weight comes down to eating fewer calories than you burn. Not sure how many calories you need? Check out our guide on calculating your daily caloric requirements.

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back muscles.

Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts below.

#3) The progression below is a path that works for most people, but does NOT need to be followed to a T.

I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps. You do you boo.

This guide follows the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as soon as you can do 3 sets of 5 reps.

Want someone to build you a custom made progression plan for doing your first pull-up? Our 1-on-1 Online Coaching Program will do just that, plus your coach can review your movements through our app so you’ll know your training correctly and safely.

You’re not alone on this journey. Let our Online Coaches help you conquer your first pull-up!

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

We’re going to start with bent over dumbbell rows, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one.

Level 1 Pull-up Workout:

Bent over dumbbell rows: 8 reps each arm (or as many as you can do)

Rest for a 2-minute break

Do another set

Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include these dumbbell rows for your workouts on:

Monday

Wednesday

Friday

As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.

Once you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.

If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger – maybe go to 35 or 40-pound (18kg) dumbbells.

Want help designing your own workout routine? I’ve got two options for you.

The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Our guide will walk you through building a full body exercise program in 10 simple steps.

The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine:

Click here to have a Nerd Fitness Coach build you a routine to start crushing pull-ups!

Level 2Pull-Up Workout: Inverted Bodyweight Rows

Body weight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

For this level, we’ll provide you with two options: You can also make adjustments.

OPTION A: IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM:

You can follow the rest of this workout as part of our 6-Level Gym workout guide, which will help you go from total gym newbie to pull-up progressing badass!

At your gym, find your Smith Machine and set the bar at about chest height. 

A higher bar makes the exercise easier to start:

And as you get stronger, you can set the bar lower:

Here’s a whole post I did on inverted bodyweight rows.

Here’s how to do an inverted bodyweight row (here is a video demonstration with gymnastic rings, but you can start with a bar as displayed in the images below).

  Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.

Clench your butt and keep your abs tight and body straight throughout the exercise. 

Pull your shoulder blades down and back towards each other (like you’re trying to pinch a pencil between them behind your back).

Focus your mind on PULLING with your arms.

Pull until your chest touches the bar (not your neck).

As soon as you can complete all 3 sets of 8 reps, set the bar heigh lower to make the exercise more difficult.

If you need to make the exercise less challenging, bend your knees and put your feet flat on the ground:

Level 2 sample workout routine:

Monday – 3 sets of 8 reps of overhand bodyweight rows

Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)

Friday – 3 sets of 8 reps of overhand bodyweight rows

(And then go underhand, overhand, underhand the following week)

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to Level 3.

OPTION B: IF YOU DON’T HAVE ACCESS TO A GYM FOR INVERTED ROWS:

You have 3 paths here:

1) Purchase a door frame pull-up bar, hang a pair of gymnastic rings from them. And then follow the same advice as above!

  2) Use your kitchen table for rows (BE CAREFUL):

3) Move up to Level 3 and progress with caution there.

If you are struggling with rows, you’re not sure you’re doing them correctly, or you’re not sure how to progress to the next level, check out our 1-on-1 coaching program. 

It’s the type of program that helped single mom Leslie lose 100+ pounds and start training with gymnastic rings and handstands! 

Want to get results like Leslie? Let us help you get your first pull-up ASAP! Learn more:

Level 3 Pull-Up Workout: Assisted Pull-Ups

Okay! It’s time to get to ACTUAL pull-ups here! Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing.

Instead, I recommend doing one of these alternatives:

#1) Assisted Pull-ups with chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

You can also use a box or similar sized object for the same result:

#2)Assisted Pull-ups with exercise band: 

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

#3) Assisted pull-ups with a partner:

Have a friend hold your feet behind you and help you complete each rep. Have them use the least amount of help possible to get you through your workouts.

Here’s how to do an assisted pull-up:

Clench your butt and keep your abs tight throughout the exercise – try not to swing like crazy.

Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.

Use the least amount of assistance that you can handle – as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.

If you’re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.

As soon as you can do 3 sets of 8 with assistance, it’s time to move on to Level 4.

A workout that includes Level 3 pull-up exercises

Monday – Assisted Pull-ups – 3 sets of 8 reps

Wednesday – Inverted Bodyweight Rows – 3 sets of 8 reps

Friday – Assisted Chin Ups – 3 sets of 8 reps

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Level 4 Pull-Up Workout: Negative Pull-Ups

Okay! We are now DANGEROUSLY close to getting our first pull-up!

The big step at this level is doing a negative pull-up:

Grab onto the bar with overhand grip

Jump so your chest is touching

Slowly lower yourself under control until you’re at the bottom of the movement.

  WARNING: This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3 first.

However, once you have a decent amount of back strength (which you got from Level 1, 2, and 3), doing negatives is a great way to build arm and back strength.

You have two options for negative pull-ups:

Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”

Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.

You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself in a controlled speed – Counting to “three Mississippi” during the movement is a good tempo.

Here are the exercises you can include for your Level 4 Workout Routine:

Monday – Assisted Pull-ups – 3 sets of 8 repetitions

Wednesday – Body Weight Rows – 3 sets of 8 repetitions

Friday – Negative Pull-ups – 3 sets to failure – capped at 5 repetitions for each set.

Once you’re doing 3 sets of 5 repetitions on your negative pull-ups, along with your assisted chin-ups and body weight rows…you’re ready to do a pull-up.

As you’ll see above, we’re giving you the “pull” exercises if you are building your own workout. If you want a good beginner gym workout program, these movements will fit in perfectly.

Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific workout so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!

Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!

Level 5 – Doing Your First Pull-up or Chin-up

  OH BOY! My dear Rebel, it’s time for a…

At this point you have two options:

A chin-up is when you grab the bar with an underhand grip with your palms facing towards you.

Many find chin-ups slightly easier than…

A pull-up is when you grab the bar with your palms facing away from you. Seeing as this is a pull-up guide…

HOW TO DO A PULL-UP, STEP-BY-STEP:

Grab the bar with a grip slightly wider than shoulder width, with your hands facing away from you.

Start from a dead hang.

Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)

Flex your stomach, pull your body until your chest touches the bar.

Slight pause, yell out “I’m a champion!”

Lower yourself all the way back down to a dead hang.

We cover all of this and more in our post “How to Do a Proper Pull-Up,” but the above will get you started

Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with even more than one pull-up.

At this point, you can be a full Gym Class Hero by following a Gym Workout with these movements in there for your “pull” exercises:

 Level 5 routine set up for a week:

Monday – Chin-ups – 3 sets for maximums repetitions

Wednesday – Inverted Bodyweight Rows – 3 sets for max repetitions

Friday – Pull-ups – 3 sets for maximum repetitions

Congratulations! You’re now doing pull-ups. Make sure you watch that video above to make sure you’re doing pull-ups with proper form. Nearly everybody does them incorrectly, with bad form.

Want to make sure you have proper form with your pull-ups? Check out our 1-on-1 Coaching program! Our spiffy mobile app lets you send video of your pull-ups directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which will have you doing sets of 10 pull-ups in NO time!

Have your Nerd Fitness Coach build you a pull-up workout and check your form! Click here to learn more!

Level 6 – Advanced Pull-up Moves

Once you’re able to do 3 sets of 10 pull-ups or chin-ups, you have a few options:

OPTION #1: Continue to get better at doing more reps – 3 sets of 12, 3 sets of 15, 4 sets of 20, etc.

OPTION #2: Start doing other types of pull-ups 

WIDE GRIP PULL-UPS (grab the bar WAY out with both hands):

SIDE TO SIDE PULL-UPS

RING PULL-UPS

TOWEL PULL-UPS (Great for grip strength)

OPTION #3) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:

Get a weight belt. I bought this one on Amazon and it’s worked out incredibly well for me. I’ve tried doing the whole “put weights in a backpack” and it certainly works, but the angle of the weights hanging off your back is weird. With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.

Add small amounts at a time. Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.

Consistently add more weight. I’ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups. If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I’ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.

Here’s how to incorporate these Level 6 exercises into your gym workout routine:

Monday – Weighted Chin Ups – 3 sets of 5 reps

Wednesday – Elevated Feet Body Weight Rows – 3 sets of max repetitions

Friday – Wide Grip Pull-ups – 3 sets of maximum repetition

(The following week, I’d alternate by doing the chin-ups without weight, and then doing weighted pull-ups

Where do you go from here? How about working towards one of the most impressive exercises of all time? The MUSCLE UP (warning: uber advanced)!

We have a 20-level Gymnastic Rings Course that will help you get your first muscle-up, including telling you exactly how to get there. 

You can learn more about our course by clicking on the box below:

Get your first muscle up by following our Beginner Gymnastic Rings Course!

Lift Yourself Up (A Life With Pull-Ups)

No matter your starting point, you CAN do pull-ups.

And you WILL do pull-ups with this guide. 

You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capistrano.

Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible:

Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back!

For people looking for the next step, we’ve built 3 options that might float your boat:

1) If you are somebody that wants to get results like the women above and follow a tailor-made pull-up strength program that designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Click here to learn how Nerd Fitness Coaching can help you achieve your first pull-up!

2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about the Nerd Fitness Academy!

3) Join our free community, the Nerd Fitness Rebellion, and we’ll send you our free Strength 101 Guide, which you can get when you sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely.

And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it. Just be safe.

When you DO finally do a pull-up, I want to be the first to know – email me at steve@nerdfitness.com and tell me about it!

For the Rebellion,

-Steve

PS: Check out our other two articles on pull-ups:

How to Do a Proper Pull-up (Correct Form)

5 Common Pull-Up Mistakes

PPS: Want to learn more? Read the rest of Strength Training 101 series:

Strength Training 101: Beginner Strength Workouts

6 Gym Workouts for Beginners

How to Find a Good Personal Trainer

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat

Strength Training 101: The Press

Strength Training 101: The Deadlift

###

Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan published first on https://dietariouspage.tumblr.com/

[lindafrancois]

Do a Pull-up ASAP: The Ultimate Guide To Get Your First Pull-up

Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

Tips on how to start doing pull-ups.

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

Level 2 Pull-up Workout: Inverted Bodyweight Rows

Level 3 Pull-up Workout: Assisted Pull-ups

Level 4 Pull-up Workout: Negative Pull-ups

Level 5: Doing Your First Pull-up or Chin-Up

Level 6: Advanced Pull-up Moves

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

We have helped hundreds upon hundreds of men and women like you get their first pull-up in our 1-on-1 Online Coaching Program

Women like Christina, who can now do multiple sets of multiple reps of pull-ups!

Click here to learn how our Coaching Program can help you achieve your first pull-up!

Tips on How to Start Doing Pull-Ups

Before we get into exercises to progress into a pull-up, let’s chat about some general strategies:

#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up. If you’re truly serious about completing a pull-up, start by getting your diet under control. As we say here at Nerd Fitness, 80-90% of weight loss comes down to what you eat (#4 in the Rules of the Rebellion).

Here are some resources to help you with weight loss:

Tried to lose weight in the past without success? I hear you, weight loss is super tough. Learn why in our article “Why Can’t I Lose Weight?” for a deep dive into the subject, including tips and tricks for sustainable weight loss. 

Not sure what a proper diet looks like? Check out our guide on healthy eating for a full lesson on nutrition. 

Wondering if Paleo, Keto, or Veganism can help you with weight loss? They might. Read our guide on determining the perfect diet (for you). 

In the above guides, you’ll find me stating that losing weight comes down to eating fewer calories than you burn. Not sure how many calories you need? Check out our guide on calculating your daily caloric requirements.

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back muscles. Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts below.

#3) The progression below is a path that works for most people, but does NOT need to be followed to a T. I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.  This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps. You do you boo.

This guide follows the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as soon as you can do 3 sets of 5 reps.

Want someone to build you a custom made progression plan for doing your first pull-up? Our 1-on-1 Online Coaching Program will do just that, plus your coach can review your movements through our app so you’ll know your training correctly and safely.

You’re not alone on this journey. Let our Online Coaches help you conquer your first pull-up!

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

We’re going to start with bent over dumbbell rows, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one.

Level 1 Pull-up Workout:

Bent over dumbbell rows: 8 reps each arm (or as many as you can do)

Rest for a 2-minute break

Do another set

Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include these dumbbell rows for your workouts on:

Monday

Wednesday

Friday

As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.

Once you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.

If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger – maybe go to 35 or 40-pound (18kg) dumbbells.

Want help designing your own workout routine? I’ve got two options for you.

The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Our guide will walk you through building a full body exercise program in 10 simple steps.

The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine:

Click here to have a Nerd Fitness Coach build you a routine to start crushing pull-ups!

Level 2Pull-Up Workout: Inverted Bodyweight Rows

Body weight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

For this level, we’ll provide you with two options: You can also make adjustments.

OPTION A: IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM:

You can follow the rest of this workout as part of our 6-Level Gym workout guide, which will help you go from total gym newbie to pull-up progressing badass!

At your gym, find your Smith Machine and set the bar at about chest height. 

A higher bar makes the exercise easier to start:

And as you get stronger, you can set the bar lower:

Here’s a whole post I did on inverted bodyweight rows.

Here’s how to do an inverted bodyweight row (here is a video demonstration with gymnastic rings, but you can start with a bar as displayed in the images below).

  Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.

Clench your butt and keep your abs tight and body straight throughout the exercise. 

Pull your shoulder blades down and back towards each other (like you’re trying to pinch a pencil between them behind your back).

Focus your mind on PULLING with your arms.

Pull until your chest touches the bar (not your neck).

As soon as you can complete all 3 sets of 8 reps, set the bar heigh lower to make the exercise more difficult.

If you need to make the exercise less challenging, bend your knees and put your feet flat on the ground:

Level 2 sample workout routine:

Monday – 3 sets of 8 reps of overhand bodyweight rows

Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)

Friday – 3 sets of 8 reps of overhand bodyweight rows

(And then go underhand, overhand, underhand the following week)

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to Level 3.

OPTION B: IF YOU DON’T HAVE ACCESS TO A GYM FOR INVERTED ROWS:

You have 3 paths here:

1) Purchase a door frame pull-up bar, hang a pair of gymnastic rings from them. And then follow the same advice as above!

  2) Use your kitchen table for rows (BE CAREFUL):

3) Move up to Level 3 and progress with caution there.

If you are struggling with rows, you’re not sure you’re doing them correctly, or you’re not sure how to progress to the next level, check out our 1-on-1 coaching program. 

It’s the type of program that helped single mom Leslie lose 100+ pounds and start training with gymnastic rings and handstands! 

Want to get results like Leslie? Let us help you get your first pull-up ASAP! Learn more:

Level 3 Pull-Up Workout: Assisted Pull-Ups

Okay! It’s time to get to ACTUAL pull-ups here! Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing.

Instead, I recommend doing one of these alternatives:

#1) Assisted Pull-ups with chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

You can also use a box or similar sized object for the same result:

#2)Assisted Pull-ups with exercise band: 

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.  Put your foot in the exercise band and pull yourself up.

#3) Assisted pull-ups with a partner:

Have a friend hold your feet behind you and help you complete each rep.  Have them use the least amount of help possible to get you through your workouts.

Here’s how to do an assisted pull-up:

Clench your butt and keep your abs tight throughout the exercise – try not to swing like crazy.

Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.

Use the least amount of assistance that you can handle – as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.

If you’re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.

As soon as you can do 3 sets of 8 with assistance, it’s time to move on to Level 4.

A workout that includes Level 3 pull-up exercises

Monday – Assisted Pull-ups – 3 sets of 8 reps

Wednesday – Inverted Bodyweight Rows – 3 sets of 8 reps

Friday – Assisted Chin Ups – 3 sets of 8 reps

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Level 4 Pull-Up Workout: Negative Pull-Ups

Okay! We are now DANGEROUSLY close to getting our first pull-up!

The big step at this level is doing a negative pull-up:

Grab onto the bar with overhand grip

Jump so your chest is touching

Slowly lower yourself under control until you’re at the bottom of the movement.

  WARNING: This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3 first.

However, once you have a decent amount of back strength (which you got from Level 1, 2, and 3), doing negatives is a great way to build arm and back strength.

You have two options for negative pull-ups:

Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”

Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.

You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself in a controlled speed – Counting to “three Mississippi” during the movement is a good tempo.

Here are the exercises you can include for your  Level 4 Workout Routine:

Monday – Assisted Pull-ups – 3 sets of 8 repetitions

Wednesday – Body Weight Rows – 3 sets of 8 repetitions

Friday – Negative Pull-ups – 3 sets to failure – capped at 5 repetitions for each set.

Once you’re doing 3 sets of 5 repetitions on your negative pull-ups, along with your assisted chin-ups and body weight rows…you’re ready to do a pull-up.

As you’ll see above, we’re giving you the “pull” exercises if you are building your own workout. If you want a good beginner gym workout program, these movements will fit in perfectly.

Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific workout so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!  

Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!

Level 5 – Doing Your First Pull-up or Chin-up

  OH BOY! My dear Rebel, it’s time for a…

At this point you have two options:

A chin-up is when you grab the bar with an underhand grip with your palms facing towards you.

Many find chin-ups slightly easier than…

A pull-up is when you grab the bar with your palms facing away from you. Seeing as this is a pull-up guide…

HOW TO DO A PULL-UP, STEP-BY-STEP:

Grab the bar with a grip slightly wider than shoulder width, with your hands facing away from you.

Start from a dead hang.

Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)

Flex your stomach, pull your body until your chest touches the bar.

Slight pause, yell out “I’m a champion!”

Lower yourself all the way back down to a dead hang.

We cover all of this and more in our post “How to Do a Proper Pull-Up,” but the above will get you started

Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with even more than one pull-up.

At this point, you can be a full Gym Class Hero by following a Gym Workout with these movements in there for your “pull” exercises:

 Level 5 routine set up for a week:

Monday – Chin-ups – 3 sets for maximums repetitions

Wednesday – Inverted Bodyweight Rows – 3 sets for max repetitions

Friday – Pull-ups – 3 sets for maximum repetitions

Congratulations! You’re now doing pull-ups. Make sure you watch that video above to make sure you’re doing pull-ups with proper form. Nearly everybody does them incorrectly, with bad form.

Want to make sure you have proper form with your pull-ups? Check out our 1-on-1 Coaching program! Our spiffy mobile app lets you send video of your pull-ups directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which will have you doing sets of 10 pull-ups in NO time!

Have your Nerd Fitness Coach build you a pull-up workout and check your form! Click here to learn more!

Level 6 – Advanced Pull-up Moves

Once you’re able to do 3 sets of 10 pull-ups or chin-ups, you have a few options:

OPTION #1: Continue to get better at doing more reps – 3 sets of 12, 3 sets of 15, 4 sets of 20, etc.

OPTION #2: Start doing other types of pull-ups 

WIDE GRIP PULL-UPS (grab the bar WAY out with both hands):

SIDE TO SIDE PULL-UPS

RING PULL-UPS

TOWEL PULL-UPS (Great for grip strength)

OPTION #3) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:

Get a weight belt. I bought this one on Amazon and it’s worked out incredibly well for me.  I’ve tried doing the whole “put weights in a backpack” and it certainly works, but the angle of the weights hanging off your back is weird.  With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.

Add small amounts at a time. Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.

Consistently add more weight. I’ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups.  If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I’ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.

Here’s how to incorporate these Level 6 exercises into your gym workout routine:

Monday – Weighted Chin Ups – 3 sets of 5 reps

Wednesday – Elevated Feet Body Weight Rows – 3 sets of max repetitions

Friday – Wide Grip Pull-ups – 3 sets of maximum repetition

(The following week, I’d alternate by doing the chin-ups without weight, and then doing weighted pull-ups

Where do you go from here? How about working towards one of the most impressive exercises of all time? The MUSCLE UP!

We have a 20-level Gymnastic Rings Course that will help you get your first muscle-up, including telling you exactly how to get there. 

You can learn more about our course by clicking on the box below:

Get your first muscle up by following our Beginner Gymnastic Rings Course!

Lift Yourself Up (A Life With Pull-Ups)

No matter your starting point, you CAN do pull-ups.

And you WILL do pull-ups with this guide. 

You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capistrano.

Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible:

Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back!

For people looking for the next step, we’ve built 3 options that might float your boat:

1) If you are somebody that wants to get results like the women above and follow a tailor-made pull-up strength program that designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Click here to learn how Nerd Fitness Coaching can help you achieve your first pull-up!

2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about the Nerd Fitness Academy!

3) Join our free community, the Nerd Fitness Rebellion, and we’ll send you our free Strength 101 Guide, which you can get when you sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely.  And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it.  Just be safe.

When you DO finally do a pull-up, I want to be the first to know – email me at steve@nerdfitness.com and tell me about it!

For the Rebellion,

-Steve

PS: Check out our other two articles on pull-ups:

How to Do a Proper Pull-up (Correct Form)

5 Common Pull-Up Mistakes

PPS: Want to learn more? Read the rest of Strength Training 101 series:

Strength Training 101: Beginner Strength Workouts

6 Gym Workouts for Beginners

How to Find a Good Personal Trainer

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat

Strength Training 101: The Press

Strength Training 101: The Deadlift

###

Do a Pull-up ASAP: The Ultimate Guide To Get Your First Pull-up published first on https://dietariouspage.tumblr.com/

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Do a Pull-up ASAP: The Ultimate Guide To Get Your First Pull-up

Pull-ups are my favorite exercise of all time.

But what if you can’t do a pull-up yet?

The answer: read this ultimate guide on getting your first pull–up ASAP!

As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up:

Tips on how to start doing pull-ups.

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

Level 2 Pull-up Workout: Inverted Bodyweight Rows

Level 3 Pull-up Workout: Assisted Pull-ups

Level 4 Pull-up Workout: Negative Pull-ups

Level 5: Doing Your First Pull-up or Chin-Up

Level 6: Advanced Pull-up Moves

If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here.

We have helped hundreds upon hundreds of men and women like you get their first pull-up in our 1-on-1 Online Coaching Program

Women like Christina, who can now do multiple sets of multiple reps of pull-ups!

Click here to learn how our Coaching Program can help you achieve your first pull-up!

Tips on How to Start Doing Pull-Ups

Before we get into exercises to progress into a pull-up, let’s chat about some general strategies:

#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up. If you’re truly serious about completing a pull-up, start by getting your diet under control. As we say here at Nerd Fitness, 80-90% of weight loss comes down to what you eat (#4 in the Rules of the Rebellion).

Here are some resources to help you with weight loss:

Tried to lose weight in the past without success? I hear you, weight loss is super tough. Learn why in our article “Why Can’t I Lose Weight?” for a deep dive into the subject, including tips and tricks for sustainable weight loss. 

Not sure what a proper diet looks like? Check out our guide on healthy eating for a full lesson on nutrition. 

Wondering if Paleo, Keto, or Veganism can help you with weight loss? They might. Read our guide on determining the perfect diet (for you). 

In the above guides, you’ll find me stating that losing weight comes down to eating fewer calories than you burn. Not sure how many calories you need? Check out our guide on calculating your daily caloric requirements.

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back muscles. Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts below.

#3) The progression below is a path that works for most people, but does NOT need to be followed to a T. I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.  This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps. You do you boo.

This guide follows the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as soon as you can do 3 sets of 5 reps.

Want someone to build you a custom made progression plan for doing your first pull-up? Our 1-on-1 Online Coaching Program will do just that, plus your coach can review your movements through our app so you’ll know your training correctly and safely.

You’re not alone on this journey. Let our Online Coaches help you conquer your first pull-up!

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

We’re going to start with bent over dumbbell rows, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one.

Level 1 Pull-up Workout:

Bent over dumbbell rows: 8 reps each arm (or as many as you can do)

Rest for a 2-minute break

Do another set

Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include these dumbbell rows for your workouts on:

Monday

Wednesday

Friday

As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.

Once you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.

If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger – maybe go to 35 or 40-pound (18kg) dumbbells.

Want help designing your own workout routine? I’ve got two options for you.

The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. Our guide will walk you through building a full body exercise program in 10 simple steps.

The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine:

Click here to have a Nerd Fitness Coach build you a routine to start crushing pull-ups!

Level 2Pull-Up Workout: Inverted Bodyweight Rows

Body weight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

For this level, we’ll provide you with two options: You can also make adjustments.

OPTION A: IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM:

You can follow the rest of this workout as part of our 6-Level Gym workout guide, which will help you go from total gym newbie to pull-up progressing badass!

At your gym, find your Smith Machine and set the bar at about chest height. 

A higher bar makes the exercise easier to start:

And as you get stronger, you can set the bar lower:

Here’s a whole post I did on inverted bodyweight rows.

Here’s how to do an inverted bodyweight row (here is a video demonstration with gymnastic rings, but you can start with a bar as displayed in the images below).

  Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.

Clench your butt and keep your abs tight and body straight throughout the exercise. 

Pull your shoulder blades down and back towards each other (like you’re trying to pinch a pencil between them behind your back).

Focus your mind on PULLING with your arms.

Pull until your chest touches the bar (not your neck).

As soon as you can complete all 3 sets of 8 reps, set the bar heigh lower to make the exercise more difficult.

If you need to make the exercise less challenging, bend your knees and put your feet flat on the ground:

Level 2 sample workout routine:

Monday – 3 sets of 8 reps of overhand bodyweight rows

Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)

Friday – 3 sets of 8 reps of overhand bodyweight rows

(And then go underhand, overhand, underhand the following week)

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to Level 3.

OPTION B: IF YOU DON’T HAVE ACCESS TO A GYM FOR INVERTED ROWS:

You have 3 paths here:

1) Purchase a door frame pull-up bar, hang a pair of gymnastic rings from them. And then follow the same advice as above!

  2) Use your kitchen table for rows (BE CAREFUL):

3) Move up to Level 3 and progress with caution there.

If you are struggling with rows, you’re not sure you’re doing them correctly, or you’re not sure how to progress to the next level, check out our 1-on-1 coaching program. 

It’s the type of program that helped single mom Leslie lose 100+ pounds and start training with gymnastic rings and handstands! 

Want to get results like Leslie? Let us help you get your first pull-up ASAP! Learn more:

Level 3 Pull-Up Workout: Assisted Pull-Ups

Okay! It’s time to get to ACTUAL pull-ups here! Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing.

Instead, I recommend doing one of these alternatives:

#1) Assisted Pull-ups with chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

You can also use a box or similar sized object for the same result:

#2)Assisted Pull-ups with exercise band: 

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.  Put your foot in the exercise band and pull yourself up.

#3) Assisted pull-ups with a partner:

Have a friend hold your feet behind you and help you complete each rep.  Have them use the least amount of help possible to get you through your workouts.

Here’s how to do an assisted pull-up:

Clench your butt and keep your abs tight throughout the exercise – try not to swing like crazy.

Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.

Use the least amount of assistance that you can handle – as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.

If you’re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.

As soon as you can do 3 sets of 8 with assistance, it’s time to move on to Level 4.

A workout that includes Level 3 pull-up exercises

Monday – Assisted Pull-ups – 3 sets of 8 reps

Wednesday – Inverted Bodyweight Rows – 3 sets of 8 reps

Friday – Assisted Chin Ups – 3 sets of 8 reps

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Level 4 Pull-Up Workout: Negative Pull-Ups

Okay! We are now DANGEROUSLY close to getting our first pull-up!

The big step at this level is doing a negative pull-up:

Grab onto the bar with overhand grip

Jump so your chest is touching

Slowly lower yourself under control until you’re at the bottom of the movement.

  WARNING: This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3 first.

However, once you have a decent amount of back strength (which you got from Level 1, 2, and 3), doing negatives is a great way to build arm and back strength.

You have two options for negative pull-ups:

Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”

Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.

You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself in a controlled speed – Counting to “three Mississippi” during the movement is a good tempo.

Here are the exercises you can include for your  Level 4 Workout Routine:

Monday – Assisted Pull-ups – 3 sets of 8 repetitions

Wednesday – Body Weight Rows – 3 sets of 8 repetitions

Friday – Negative Pull-ups – 3 sets to failure – capped at 5 repetitions for each set.

Once you’re doing 3 sets of 5 repetitions on your negative pull-ups, along with your assisted chin-ups and body weight rows…you’re ready to do a pull-up.

As you’ll see above, we’re giving you the “pull” exercises if you are building your own workout. If you want a good beginner gym workout program, these movements will fit in perfectly.

Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific workout so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!  

Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!

Level 5 – Doing Your First Pull-up or Chin-up

  OH BOY! My dear Rebel, it’s time for a…

At this point you have two options:

A chin-up is when you grab the bar with an underhand grip with your palms facing towards you.

Many find chin-ups slightly easier than…

A pull-up is when you grab the bar with your palms facing away from you. Seeing as this is a pull-up guide…

HOW TO DO A PULL-UP, STEP-BY-STEP:

Grab the bar with a grip slightly wider than shoulder width, with your hands facing away from you.

Start from a dead hang.

Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)

Flex your stomach, pull your body until your chest touches the bar.

Slight pause, yell out “I’m a champion!”

Lower yourself all the way back down to a dead hang.

We cover all of this and more in our post “How to Do a Proper Pull-Up,” but the above will get you started

Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with even more than one pull-up.

At this point, you can be a full Gym Class Hero by following a Gym Workout with these movements in there for your “pull” exercises:

 Level 5 routine set up for a week:

Monday – Chin-ups – 3 sets for maximums repetitions

Wednesday – Inverted Bodyweight Rows – 3 sets for max repetitions

Friday – Pull-ups – 3 sets for maximum repetitions

Congratulations! You’re now doing pull-ups. Make sure you watch that video above to make sure you’re doing pull-ups with proper form. Nearly everybody does them incorrectly, with bad form.

Want to make sure you have proper form with your pull-ups? Check out our 1-on-1 Coaching program! Our spiffy mobile app lets you send video of your pull-ups directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which will have you doing sets of 10 pull-ups in NO time!

Have your Nerd Fitness Coach build you a pull-up workout and check your form! Click here to learn more!

Level 6 – Advanced Pull-up Moves

Once you’re able to do 3 sets of 10 pull-ups or chin-ups, you have a few options:

OPTION #1: Continue to get better at doing more reps – 3 sets of 12, 3 sets of 15, 4 sets of 20, etc.

OPTION #2: Start doing other types of pull-ups 

WIDE GRIP PULL-UPS (grab the bar WAY out with both hands):

SIDE TO SIDE PULL-UPS

RING PULL-UPS

TOWEL PULL-UPS (Great for grip strength)

OPTION #3) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:

Get a weight belt. I bought this one on Amazon and it’s worked out incredibly well for me.  I’ve tried doing the whole “put weights in a backpack” and it certainly works, but the angle of the weights hanging off your back is weird.  With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.

Add small amounts at a time. Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.

Consistently add more weight. I’ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups.  If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I’ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.

Here’s how to incorporate these Level 6 exercises into your gym workout routine:

Monday – Weighted Chin Ups – 3 sets of 5 reps

Wednesday – Elevated Feet Body Weight Rows – 3 sets of max repetitions

Friday – Wide Grip Pull-ups – 3 sets of maximum repetition

(The following week, I’d alternate by doing the chin-ups without weight, and then doing weighted pull-ups

Where do you go from here? How about working towards one of the most impressive exercises of all time? The MUSCLE UP!

We have a 20-level Gymnastic Rings Course that will help you get your first muscle-up, including telling you exactly how to get there. 

You can learn more about our course by clicking on the box below:

Get your first muscle up by following our Beginner Gymnastic Rings Course!

Lift Yourself Up (A Life With Pull-Ups)

No matter your starting point, you CAN do pull-ups.

And you WILL do pull-ups with this guide. 

You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capistrano.

Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible:

Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back!

For people looking for the next step, we’ve built 3 options that might float your boat:

1) If you are somebody that wants to get results like the women above and follow a tailor-made pull-up strength program that designed around their life and goals, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

Click here to learn how Nerd Fitness Coaching can help you achieve your first pull-up!

2) Good at following instructions and want a blueprint to follow? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

Learn more about the Nerd Fitness Academy!

3) Join our free community, the Nerd Fitness Rebellion, and we’ll send you our free Strength 101 Guide, which you can get when you sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely.  And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it.  Just be safe.

When you DO finally do a pull-up, I want to be the first to know – email me at steve@nerdfitness.com and tell me about it!

For the Rebellion,

-Steve

PS: Check out our other two articles on pull-ups:

How to Do a Proper Pull-up (Correct Form)

5 Common Pull-Up Mistakes

PPS: Want to learn more? Read the rest of Strength Training 101 series:

Strength Training 101: Beginner Strength Workouts

6 Gym Workouts for Beginners

How to Find a Good Personal Trainer

Strength Training 101: Inverted Rows

Strength Training 101: How to Squat

Strength Training 101: The Press

Strength Training 101: The Deadlift

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