Sunday, 16 February 2014

How can you get the whole gym checking you out? Part1 The Pull up guideto 20+ plus reps

whether you admit it or not, we all like to know what we can do is impressive to someone. We all have those moments when we see that guy or girl in the gym and just think "Wow!". Certain feats of strength or technical ability are universally impressive. This guide is how you to can work towards having the admiration of friends, family and other fitness fanatics.

First, this is my personal opinion of the top five 'Mirin' sights in the gym:

  1. A girl training in the 'weights room'; sad but true. The sometimes chance of viewing a girl in the weights room is the same rarity as viewing a guy in a Zumba Class...
  2. A guy doing a 140kg+ bench press for reps "YEAH BUDDY!
  3. A guy doing a 220kg+ Deadlift for reps "LIGHT WEIGHT"

  4. A guy picking up the heaviest dumbbells in the gym like they are baby weights
  5. Someone doing lots of Pull ups, dips, Muscle ups, front lever, box jumps or human flag ie calisthenics(body weight training)

Instead of being that creeper at the gym staring at someone else's abilities. Here is my guide on how you can improve your own pull ups so you to can bath in that admiration and having people 'mirin' at you!

This is how i have improved my pull ups and took my friend from barely 5 pull ups to 30 pull ups. (This was not over night- it took about 4-6 months)

Public service Announcement:

  1. Pull ups and Chin ups aren't the same exercise!
    - Pull ups involve having an overhand grip(ie palms facing away)
    - Chin up involve having an underhand grip(ie palms facing you) 
  2. Kipping Pull ups only count in CrossFit
    - swinging and increasing momentum aren't the goals of conventional pull ups.
    - Unless your goal is to compete at crossfit, learn how to do conventional pull ups.
  3. Don't cross your feet
    It is a lazy habit people get into when doing bodyweight moves. People usually cross the same foot as well. This can potentially cause a muscle imbalance. Either just let your legs hand or bend them. Both legs will be strong enough to hang without needing support. Plus it will make it easier if you try to progress to muscle ups without this imbalance crossing of legs.

    The Pull Up Guide
Firstly, if you can not do a single pull up, you need address the reason for that. Namely two reasons:

1. "You probably could do a pull up if you weighed less"
You might be overweight for your current strength, meaning you are unable to manage your own bodyweight= You have two decisions lose some weight or gain more strength in muscles that will help you hit your pull up goals ie back and arms. You will need to look at your diet and your cardio regime. See my other posts on weight loss

2. "You can't do a pull up because you just aren't strong enough YET!"
You could be average/underweight for your body. This guide will help you build the strength you need to hit those pull up goals

Here is a video if YOU CAN NOT DO ANY PULL UPS

Here is the guide:

1.Find out your current max
You need to do as many pull ups as you can so you actually know what your total is. This total is going to let you know what your working reps will be. Also it will let you know if you are improving each week/month.
2. Make Pull ups apart of your warm up
EACH session warm up and end with 4x (2-3) less than your total. Ie if you can do 10 do 4 x 8 with 1.5 minute rest. End with 3 x (max-2)
3. Use Machines/weights to help you gain strength
  • A. Do as heavy as possible of 2x2, 5x5, 3x12 lat pull down on as close as you can get to your body weight. Once you can do more than your body weight go above it. 

  •  B. 4x8 Cable rows, Barbell Rows, Dumbbell rows
4. Add weights to take your pull ups to the next level
Once you can do 15 pull ups, use/buy a dips belt.

  • Put 5kg do as many reps as you to once again find out your max reps. 
  • Then 3x(2-3 max reps). 
  • Put 10kg on the belt and do 5x(5-10)

5. Max Month Test
End of each month attempt a new max when you are fresh. 

Advice Point: At first doing pull ups to begin each session will make you tired but pretty soon your body will get used to it. However, i would suggest a 5 minutes rest before you begin your actual session. Plus if you are doing any overhead lifts that are heavy i would only do the pull ups at the end as you may not have the energy to complete the session at first.

Check out my other posts for more tips, workouts and motivation.

Good luck and comment below how you get on with this Tip...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice


  1. Nice to see someone willing to share their knowledge, always appreciated

  2. Long time follower, first time commenter. Love your advice mate. Use your routines regularly. Thanks

    1. Thanks bro, people never comment, so i never know if people are using the workouts. Anything else you would like? i got homeworkout, chest workout, gym abs workout and this pull ups/back workout. What else would help your goals?

  3. Waooow!! Nice blog, this will be greatly helpful.
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