Pull Ups For Max Muscle

PULL UPS FOR MAX MUSCLE_1
More Information About Onnit:

credits
Publisher
Onnit Labs LLC via Onnit Academy
Onnit Academy is the most comprehensive database of in-
www.Onnitcom / www.OnnitAcademy.com
formation related to Unconventional Training, a unique new
form of fitness methodology that focuses on functional
strength, conditioning, and agility using the most efficient Written by
means and tools possible. The online database includes ar- Mark de Grasse
ticles, videos, tutorials, and workouts featuring alternative www.MarkdeGrasse.com
implements like kettlebells, sandbags, steel maces, steel
clubs, battle ropes, and more. Editor
Disclosure: Raleigh Moore
Onnit Labs LLC, as publisher, does not endorse and makes no
representation, warranty or guarantee concerning the safety art director
or effectiveness of either the products and services adverti- Kyle Moore
sed in this ebook or the training methods or other techniques
discussed or illustrated in this ebook. The publisher makes
no representation or warranty concerning the legality of the
Photographer
purchase or use of these products, services and techniques Eddie Vasquez
www.EddieVPhoto.com
in the United States or elsewhere. Because of the nature of
some of the products, services and techniques advertised or
discussed in this ebook, you should consult a physician befo- Models
re using these products or services or applying these exercise Muhammad Weusi
techniques.adapted for this ebook. Stephanie McDonald
Eric Leija
index
PULL UPS for
max muscle
4. INTRODUCTION
10. FORM & TECHNIQUE
12. VARIATIONS
14. YOUR FIRST PULL UP
16. THE PULL UP WORKOUT PLAN
26. RESOURCES
Could This simple
bodyweight
exercise be your
key to maximum
muscle & upper
body strength?
< Pull ups aren’t just for men! Everyone should

be able to pull their bodyweight up and over a
bar. It’s about more than just muscle growth, it’s
about basic functional fitness.
The Pull Up
There is little
that can
withstand a
man who can
conquer himself.
~Louis XIV
Pull Ups are a staple of teacher from your child-
functional strength and hood would line every-
a testament to the ver- body up and record your
satility of bodyweight pull up count? The rea-
training. You want son for this pull up test-
crazy upper body and ing obsession is simple:
core strength? You want pull ups are a necessary
toned and ripped shoul- movement for survival
ders, arms, back, and and an indicator of a
abs? You want to escape person’s overall fitness
a hazardous situation by level because they re-
pulling yourself to safe- quire the strength and
ty? Time to hit the pull coordination of muscles
up bar! in your arms, shoulders,
back, and core (and
In addition to being used that’s just in standard
as a vital exercise by fit- variations!).
ness enthusiasts for the
last century, pull ups are So, what muscles are
used by most military worked by performing
and law enforcement pull ups and how? Let’s
organizations to test the start with the grip. When
strength and condition- performing a standard
ing levels of soldiers, pull up, you’ll be uti-
police officers, fire lizing what’s called a
fighters, and other in- “hook grip.” Similar to > Pull Ups do more than simply
dividuals in physically the grip you would use improve your shoulders... when done
demanding professions. during a Farmer’s Walk, correctly, you’ll be hitting your core
and back as much, if not more, than
You might also remem- the pull up will require your basic arm musculature.
ber how the evil PE a hook grip capable of
6_PULL UPS FOR MAX MUSCLE

holding your entire you want a good the shoulders are latissimus dorsi,
bodyweight. This burn, try holding a used to stabilize normally referred
involves finger, Chin Up for 30-60 each repetition, es- to as the “lats.”
hand, and forearm seconds in the mid- pecially when per- This group of mus-
strength. In addi- dle of a repetition forming explosive cles, located in the
tion, if you were to with your upper pull up variations. middle of your
perform any one of and lower arms at a If performed cor- back, must be
the variety of explo- 90 degree angle, or rectly, the stress utilized during each
sive pull up varia- “pump” in a small to your shoulder repetition. Over-
tions (such as Clap motion around that joints by high Pull reliance on your
Pull Ups, Switch point. You can also Up reps should be arms and shoulders
Pull Ups, or Walk- perform partials minimized, how- for Pull Ups will
ing Pull Ups), the to hit your arms in ever, it’s extremely severely limit the
effect of launching different ways. Try important to warm maximum amount
and catching your performing a set of up your shoulders of reps you are able
bodyweight de- 10 reps going from prior to long sets to perform. Re-
mands even more fer to the Pull Up
grip strength. Form & Training
A truly strong person does not need Techniques section
Let’s move up the approval of others any more for tips on how to
your arms to the than a lion needs the approval of “activate” the lats.
biceps and triceps.
While standard sheep. Finally, get ready
pull ups require ~Vernon Howard for some killer
more back (trap abs! It may seem
and lat) strength strange, but prop-
than bicep and tri- a hanging position and cool down with erly performed pull
cep strength, there to the halfway point a series of shoulder ups require a lot
are plenty of vari- then back, then im- stretches following of core strength to
ations that involve mediately perform a hard workout. stabilize each rep-
more. Typically, another set of 10 etition. In addition,
the farther your reps going from the Back attack! More variations of the
head is away from top position to the than anything, the pull up exercise,
the bar, the more halfway point then focus of Pull Ups such as the L-Sit
upper arm strength back, and finish should be your Pull Up, Burpee
each repetition will with a set of 10 full back. The back Pull Up, or Knee-
require. Chin Ups Chin Up reps. muscles worked by Raise Pull Up can
are a good example standard Pull Ups help you get a killer
of a more bicep- Onto the shoulders! include the latis- core workout while
intensive exercise. Pull ups demand simus dorsi, teres performing sets of
Chin Ups involve shoulder strength, major, the rhom- Pull Ups.
having your palms flexibility, and agil- boids, and trape-
facing your body, ity in order to per- zius muscles.
then using your up- form safely and
per arms to perform correctly. The mus- The primary mover
each repetition. If cles in the front of for Pull Ups is the

Form
and
tech-
nique
Crappy REps produce crappy results. focus on your form and technique on each repetition.
T here are some

basic principles
when performing Pull
elbows at a slightly bent
position. This will allow
you to perform more
used, try warming up
with a set of Kettlebell
Rows, Double High
cles involved in Pull
Ups from every angle in
order to improve. Check
Ups and incorporating reps without the joint Pulls, Body Rows, or out the list of Pull Up
them into your work- pain that comes from Extended Push Ups. You Variations to the right
out routines that will complete hanging lock can also have someone and look at the how to’s
help you perform them outs. poke or slap your lats to at OnnitAcademy.com
correctly, safely, and “wake them up.”
for the maximum ben- Grease the Groove!
efit to your strength Complete the Reps! This is a popular
and conditioning lev-
els.
Anything Make sure you’re per- strength training tech-
forming full reps; don’t nique that I’ve used in
worth stop when your eyes are the past to increase my
SAVE YOUR JOINTS! doing, level with the bar, get pull up and pressing
You might have seen your chin over it each numbers. It’s simple:
or experienced trainees is worth time. If you find that perform a set of Pull
giving each other crap by the fifth rep, you’re Ups (or a different vari-
about not hanging com- doing right. barely making it, it ation each time) every
pletely at the bottom of ~Hunter Thompson might be time to stop or 2-3 hours during the
each rep, don’t get in- switch to an easier vari- day. Even if you’re only
volved in this! Rather ation (Chin Ups or Neu- able to do a couple at a
than simply hanging at tral Grip Pull Ups). time, you’ll be able to
the bottom of each rep- Activate Your Back! perform dozens over the
etition (which puts un- Standard Pull Ups Mix It Up! course of a day. Again,
necessary strain on your should be performed As you try to increase shoulder joint mobility
tendons and ligaments), with a focus on the lats, your Pull Up numbers, training is essential for
start each rep with your rather than the arms and remember to mix up using this technique.
shoulders tucked into shoulders. If you can’t your technique. You
their sockets and your feel your back being need to hit all the mus-

more than one
way to skin a cat
If you think there is only one way to do a Pull Up, you’re totally WRONG. Like most simple
movements, there are dozens (if not hundreds) of variations!
Grip Variations Explosive Variations Strength Variations

Pull Ups Explosive Pull ups Weighted Pull Ups
Chin Ups Clapping Pull Ups Sternum Chin Ups
Mix Grip Pull Ups Switch Pull Ups One-Side Pull Ups
Mix Grip Switch Pull Ups Side-to-Side Pull Ups
Wide Grip Pull Ups
In & Out Pull Ups Circle Pull Ups
Narrow Grip Chin Ups
Walking Pull Ups L-Sit Pull Ups
Narrow Grip Pull Ups Foot-Touch Chin Ups Burpee Pull Ups
Towel/Rope Pull Ups

Your first
Pull Up
Workout Routine
If you can’t perform a single pull up, don’t worry! This routine will get you started.
H ere is a simple routine that you can do 2-3 times a week (in addition to
your regular workout routines) to help improve your pull up numbers or
allow you to perform your first one. This workout has a simple structure that
you can mix and match with different exercises using the variety of varia-
tions featured in this ebook.
SET EXERCISE ROUNDS X WORK

A1: PULL UP NEGATIVES (5 COUNT) 2 X 5 REPS
A2: HANGING LEG RAISES 2 X 10 REPS
B1: CHIN UP NEGATIVES (5 COUNT) 2 X 5 REPS
B2: L-SIT HANGS 2 X 30-60 SEC
C1: EXTENDED PUSH UPS 2 X 10
C2: BAR HANGS 2 X 30-60 SEC
D: FARMER WALKS 2 X 50 FEET

Ready to massively increase your muscle & your pull up numbers? Then give this a shot.
The Pull Up
workout plan
Real strength and real muscle takes work... and that’s what this workout plan requires.
<

WORKOUT PLAN SPECS
focus STRENGTH, CONDITIONING, MASS
difficulty MODERATE-ADVANCED
duration 4 WEEKS
equipment KETTLEBELLS, PULL UP BAR,

JUMP ROPE, BATTLE RINGS
The purpose of this workout plan is to help you rapidly increase
the maximum number of pull ups you can perform at once. It as-
sumes that you can at least perform a few reps, however, if you
are unable to perform any pull ups, simply substitute the more
difficult pull up variations for standard pull ups, pull up and chin
up negatives, or pull up and chin up holds.
It includes both strength and conditioning exercises utilized to

enhance muscular endurance. It also includes some lower body
exercises to promote a balanced workout, even though the mus-
cles they work may not be utilized when performing pull ups.
It is very important to perform both the warm up and joint mobil-

ity exercises prior to each workout, as well as a 5-10 minute joint
mobility routine following the workout. As any workout plan,
the workouts get progressively more difficult in both exercise
variation and reps.
For Exercise Tutorials, go to

https://www.onnit.com/academy/category/training/exercises/

4 WEEK SCHEDULE
4 WEEK SCHEDULE
1 WORKOUT
1 MONDAY
ARMS/SHOULDERS WORKOUT 1 15 MONDAY
ARMS/SHOULDERS WORKOUT 2
2 WORKOUT
3 WORKOUT
2 TUESDAY
CONDITIONING & CORE WORKOUT 1 16 TUESDAY
CONDITIONING & CORE WORKOUT 3
4 REST
5 WORKOUT
3 WEDNESDAY
GREASE THE GROOVE WORKOUT 1 17 WEDNESDAY
GREASE THE GROOVE WORKOUT 2
4 THURSDAY
18 THURSDAY
6 WORKOUT
REST REST
7 REST
5 19
8 WORKOUT FRIDAY FRIDAY
BACK/CORE WORKOUT 1 BACK/CORE WORKOUT 2
9 WORKOUT
6 20
10 WORKOUT SATURDAY SATURDAY
11 REST CONDITIONING & CORE WORKOUT 1 CONDITIONING & CORE WORKOUT 2
7 21
12 WORKOUT
SUNDAY SUNDAY
13 WORKOUT REST REST
8 22
14 REST
MONDAY MONDAY
15 WORKOUT BACK/CORE WORKOUT 1 BACK/CORE WORKOUT 2
9 23
16 WORKOUT
TUESDAY TUESDAY
17 WORKOUT CONDITIONING & CORE WORKOUT 2 CONDITIONING & CORE WORKOUT 2
18 REST
19 WORKOUT 10 WEDNESDAY
GREASE THE GROOVE WORKOUT 1 24 WEDNESDAY
GREASE THE GROOVE WORKOUT 2
20 WORKOUT
21 REST 11 THURSDAY
REST 25 THURSDAY
REST
22 WORKOUT
23 WORKOUT 12 FRIDAY
ARMS/SHOULDERS WORKOUT 1 26 FRIDAY
ARMS/SHOULDERS WORKOUT 2
24 WORKOUT
25 REST 13 SATURDAY
CONDITIONING & CORE WORKOUT 1 27 SATURDAY
CONDITIONING & CORE WORKOUT 3
26 WORKOUT
27 WORKOUT 14 SUNDAY
REST 28 SUNDAY
REST
28 REST

workouts
Grease the Groove Workouts

Each week includes one Grease the Groove (GTG) Workout which involves 10 sets of different pull up variations
performed throughout the day with 1-2 hours between each one. If the listed amount of reps is not challenging
enough, just add more! Alternatively, if the listed amount of reps is too difficult, choose easier variations. Make sure
you perform joint mobility drills throughout these workout days, warming up your shoulders before each set.
Grease the Groove Workout #1
SET EXERCISE ROUNDS X REPS WEIGHT NOTES
A: Pull Ups/Chin Ups 10 x 5 Bodyweight Alternate b/t exercise each set.
Grease the Groove Workout #2

A: Pull Ups w/Grip Variations 10 x 7 Bodyweight

Conditioning & Core Workouts
conditioning & core Workout #1
JMSWU Joint Mobility/Warm Up 10 min Bodyweight
A1: Jump Rope 3-5 x 60 sec Bodyweight No rest b/t exercises. 60-90 sec rest between circuits.
A2: Around the Body 3-5 x 60 sec Heavy
A3: Plank Complex 3-5 x 60 sec Bodyweight
A4: Jump Rope 3-5 x 60 sec Bodyweight
B1: KB Rocking Chair 3-5 x 45 sec ES Light-Moderate No rest b/t exercises. 60-90 sec rest between circuits.
B2: Figure 8 3-5 x 60 sec Moderate
B3: Sit Up 3-5 x 60 sec Bodyweight
B4: KB Rocking Chair 3-5 x 45 sec Light-Moderate
JMSC: Joint Mobility/Stretching/Cool Down 10 min Bodyweight

A1: Double KB Farmer Walk 3-5 x 50 feet Heavy No rest b/t exercises. 60-90 sec rest between circuits.
A2: Sprawl 3-5 x 15-20 Bodyweight
B1: Double KB Walking Lunge 3-5 x 25 feet Moderate-Heavy No rest b/t exercises. 60-90 sec rest between circuits.
B2: Deck Squat 3-5 x 15-20 Bodyweight
C1: Double KB Overhead Lockout Walk 3-5 x 50 feet Moderate-Heavy No rest b/t exercises. 60-90 sec rest between circuits.
C2: Burpee 3-5 x 15-20 Bodyweight

A1: Hanging Leg Raises 3 x 25 Bodyweight No rest b/t exercises. 60-90 sec rest between circuits.
A2: Gladiator Hold 3 x 45 sec ES Bodyweight
B1: Hanging Knee Raises 3 x 25 Bodyweight No rest b/t exercises. 60-90 sec rest between circuits.
B2: Superman X 3 x 25 Bodyweight
C1: KB Windmill 3 x 10-15ES Moderate-Heavy No rest b/t exercises. 60-90 sec rest between circuits.
C2: Plank 3 x 60-90 sec Bodyweight

arms & Shoulders Workouts
arms & Shoulders Workout #1
A1: Pull Up Negatives (4 count) 3 x 10 Bodyweight No rest b/t exercises. 60-90 sec rest between circuits.
A2: Chin Up Hold 3 x 30-60 sec Bodyweight
B: Hand Walk Out to Extended Push Up 2 x 60-90 sec Bodyweight 45-60 sec rest between sets.
C1: 2-Hand KB Curl 2 x 10 Heavy No rest b/t exercises. 45-60 sec rest between circuits.
C2: Double Side-Handle Curl 2 x 20ES Light-Moderate
FINISHER: Double KB Push Press 16 x 15 sec Moderate 15 sec on, 15 sec rest for 8 min.
arms & Shoulders Workout #2

A1: Double KB Press 3 x 5-8 Heavy No rest b/t exercises. 60-90 sec rest between circuits.
A2: Double KB Press 3 x 10 Moderate
A3: Push Up 3 x 10 Bodyweight
B: Ring Dips 3 x 25 Bodyweight 45-60 sec rest between sets.
C1: Overhead KB Extension 2 x 15-20 Heavy No rest b/t exercises. 45-60 sec rest between circuits.
C2: KB Skull Crusher 2 x 10 Moderate
FINISHER: Double KB High Pull 16 x 15 sec Moderate 15 sec on, 15 sec rest for 8 min.
Back & Core Workouts

back & Core Workout #1
A1: Pull Up 3 x 10 Bodyweight No rest b/t exercises. 60-90 sec rest between circuits.
A2: Explosive Push Up 3 x 15-20 Bodyweight
B1: Ring Row (Weighted) 3 x 10 Moderate No rest b/t exercises. 60-90 sec rest between circuits.
B2: Ring Row (Knees Bent) 3 x15-20 Bodyweight
C1: Ring Fly 2 x 10 Bodyweight No rest b/t exercises. 45-60 sec rest between circuits.
C2: KB Crush Grip 2 x 45-60sec Light-Moderate
FINISHER: Deck Squat 1 x Tabata Bodyweight 20 sec on, 10 sec rest for 8 min.
back & Core Workout #2

A1: Towel/Rope Pull Up 3 x 5-8 Bodyweight No rest b/t exercises. 60-90 sec rest between circuits.
A2: Double KB Floor Press 3 x 10 Bodyweight
B1: Inverted KB Push Up 2 x 10-15 Moderate No rest b/t exercises. 60-90 sec rest between circuits.
B2: Knee Touch Push Up 2 x 20 Bodyweight
C1: Ballistic Row 2 x 10ES Bodyweight No rest b/t exercises. 45-60 sec rest between circuits.
C2: KB Pull Over 2 x 10 Light-Moderate
FINISHER: Peak Outs 1 x Tabata Bodyweight 20 sec on, 10 sec rest for 8 min.

resources
Onnit has everything you need to succeed with this workout plan, from
equipment to supplementation to exercise tutorials, we have you covered.
Primal Kettlebells
Made from the same high-quality,
extremely rust and chip-resistant
coated iron as the original Onnit
Kettlebells, our Primal Bells have
been 3D scanned and re-sculpted
multiple times to ensure perfect
balance for a professional quality
workout.
Price:
Starting at $42.95
Link: pull up bar
www.Onnit.com/primal-bells This pull up bar is designed to fit
snugly and safely in any standard
doorway. The upgraded foam han-
dles offer non-slip comfort and
three grip options allow you to
choose from wide grip, close grip,
or parallel grip.
Price:
$29.95
Link:
www.Onnit.com/onnit-pull-up-bar
battle rings
While you can perform typical suspension exer-
cises similar to gym rings, the unique features
of this training tool also allow for hanging rope
drills and pulling exercises that haven’t been
available before now.
Price:
Starting at $49.95
Link:
www.Onnit.com/battle-ring-suspension-system
T+ Pre-Workout formula
jump ropes This formula is designed to increase total strength and pow-
Our jump rope adds a little bit more weight to the handles er output for all athletes, novice to professional — and it is
and cord to engage your arms and shoulders while jump- shown to work. In a recent, double blind, placebo controlled
ing. Ideal for a full body warm up, cool down, or sprint; study, athletes taking T+ over four weeks demonstrated
the jump rope is durable, comfortable, and the absorbent strength gains 36% faster than placebo. More than just a
foam handles won’t slip out of your grip if your hands are competitive edge, T+ is an athletic performance revolution.
sweaty. Price:
Price: $59.95
$7.95 Link:
Link: www.Onnit.com/t-plus
www.Onnit.com/onnit-jump-ropes

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PULL UPS FOR MAX MUSCLE_1

More Information About Onnit:

< Pull ups aren’t just for men! Everyone should

6_PULL UPS FOR MAX MUSCLE

PULL UPS FOR MAX MUSCLE_9

T here are some

PULL UPS FOR MAX MUSCLE_11

Grip Variations Explosive Variations Strength Variations

12_PULL UPS FOR MAX MUSCLE

SET EXERCISE ROUNDS X WORK

14_PULL UPS FOR MAX MUSCLE

18_PULL UPS FOR MAX MUSCLE

equipment KETTLEBELLS, PULL UP BAR,

It includes both strength and conditioning exercises utilized to

It is very important to perform both the warm up and joint mobil-

For Exercise Tutorials, go to

PULL UPS FOR MAX MUSCLE_19

20_PULL UPS FOR MAX MUSCLE

Grease the Groove Workouts

Grease the Groove Workout #2

22_PULL UPS FOR MAX MUSCLE

conditioning & core Workout #2

conditioning & core Workout #3

PULL UPS FOR MAX MUSCLE_23

arms & Shoulders Workout #2

Back & Core Workouts

back & Core Workout #2

24_PULL UPS FOR MAX MUSCLE

PULL UPS FOR MAX MUSCLE_27

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