Pull-Up Pro Ebook

 

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DISCLAIMER

The information information in Pull-Up Pro is presented with good intentions, but no warranty is given, nor are results guaranteed. We have no control over physical conditions surrounding the application of the information in this book, and FitnessFAQs disclaims any liability for untoward results, including any injuries or damages arising from a person’s attempt to rely upon any information contained herein. The exercises shown and training program described in Pull-Up Pro are for information purposes and may be too strenuous or even dangerous for some people. Use this information at your own risk. When buying Pull-Up Pro, the customer understands the risks associated with using this type of product and agrees not to hold FitnessFAQs or its representatives responsible for injuries or damages resulting resultin g from use without proper supervision. Perform a safety check prior to each session. This should include checking the sturdiness of any equipment used. FitnessFAQs is not responsible for problems related to the equipment used to perform the exercises described. As with all eBooks, this one contains opinions and ideas presented by FitnessFAQs. The content of Pull-Up Pro is, by its very nature, general, while each reader’s situation is unique. Therefore, the purpose is to provide general information rather than address individual situations. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Prior to starting Pull-Up Pro, please consult a licensed health practitioner for an assessment and clearance. If at any time following Pull-Up Pro you experience acute or chronic pain, discontinue training and consult a medical professional for guidance.

 

INTRODUCTION Anyone new to calisthenics is humbled by how challenging regular, two-arm pull-ups and chinups are. Most people need to invest considerable time and effort to get stronger by pulling their own bodyweight. Achieving more than ten reps shows a respectable level of relative strength. Of course, we’re not satisfied with simply impressing the average person, we want to uphold high standards and unlock our full potential. Pull-Up Pro will teach you everything needed to increase pulling strength, including optimal training techniques and methods to maximise your results. Just as importantly impor tantly,, you will di discover scover what NOT to do, avoiding common mistakes the average person makes on their calisthenics journey ne y. Our m modern odern in internet ternet era era is rife wit with h information which can be overwhelming to digest. Every expert and enthusiast seem to have a different method. This can cause indecision and anxiety when you are trying to choose the best one. Our mission at FitnessFAQs is to empower you with the confidence to know what you’re doing, how to do it and why. why. Pull-Up Pro is a calisthenics program program resulting from over 10 years’ worth of Daniel Vadna Vad nal’s l’s calisthenics and physiotherap physiotherapy y experience, distilled into the FitnessFAQs philosophy.

 

WHAT IS A ONE-ARM PULL-UP/CHIN-UP?  The one-arm pull-up (OAP) and one-arm chinup (OAC) are arguably the most difficult vertical pulling exercises. An OAP is performed with a pronated grip, with the palm facing away from the body.

An OAC is performed with a supinated grip, with the palm facing towards the body.

 

To keep the phrasing simple and consistent throughout Pull-Up Pro, ‘the one-arm pull’ will be used as a blanket term to describe all grip variations. However, when outlining the details of a specific technique, OAP and OAC will be used where appropriate. What makes the one-arm pull such an iconic calisthenics feat of strength? Hanging from a single arm and lifting lif ting one’ one’s s entire body is no easy task. A gorilla grip and elite relative strength in the upper body are required. The shoulders and scapulae need to be both mobile and strong to generate maximum force through a full range of motion. If there are any weak links, the one-arm pull is going to be impossible. The journey to the one-arm pull is arduous and time consuming, as it is both physically and psychologically demaning. Successfully unlocking one rep and beyond won’t happen with random exercises or workouts. The journey demands structure, dedication, consistency, consistency, discipline, patience and ruthless effort. This is why both the OAP and OAC are special; this is why they are respected by all yet mastered by few. For those who follow PullUp Pro, the one-arm pull won’t be a matter of IF but of WHEN this feat will be unlocked. Success will only be a reality for those willing to invest 100% into the FitnessFAQs philosophy described in Pull-Up Pro.

 

PREREQUISITES Before training specifically for the one-arm pull, a base level of strength is necessary. If you’re working towards the supinated grip OAC, proficiency with bodyweight chin-ups is essential. If you want to unlock the pronated grip OAP, proficiency with bodyweight pull-ups is required. Regardless of grip, an adequate foundation of pulling strength serves two purposes. The first is injury prevention and the second is rate of progress. When you spend time mastering the two-arm chin-up or pull-up, your muscles, ligaments and tendons will develop adequate levels of tissue resilience. Gains in strength are slow at the best of times, but results will be non-existent if you attempt advanced training techniques too soon. Bodyweight reps with two arms should be effortless before you even consider the one-arm pull as a realistic goal. Those who find full-range-ofmotion two-arm chin-ups and pull-ups difficult should focus on increasing reps and improving Bodyweight   by Fittechnique. Download Begin Bodyweight nessFAQs to master the fundamentals and build your base. To safely progress with Pull-Up Pro, here are the strength requirements:

 

1  10-15 chin-ups 1  10-15 pull-ups

10 reps are the minimum, and 12-15 reps are recommended in a single set. Of course, we’re talking about strict form standards and full range of motion. You should start each rep by hanging with your arms straight and end it with your chin above the bar. Being able to do 10-15 reps proves an adequate foundation has been developed. Grip strength must be good enough for you to hang for at least 30 seconds. Scapula control must be established to provide a strong hang and initial pull. Adequate muscular size and neural strength must be evident in the back and arms. Most importantly, you have paid your dues with basic vertical pulling and all it encompasses. Do you pass the prerequisite of 10 bodyweight reps? If yes, then you’ve been cleared to begin the one-arm pull journey.

T TAKE? TAKE? HOW LONG DOES IIT It’s impossible to provide an exact answer for everyone; that’s why a broad period has been outlined. Durations reflect normative data collected from the calisthenics community. The following timeframes are realistic guidelines

 

for someone already possessing the pre-requisite strength for 10 bodyweight reps.

OAC OR OAP —> 6-18 Months +1 Rep —> 2-4 Months The process to the first one-arm pull can be as quick as six months, or earlier for those with elite genetics and discipline. Alternatively Alternatively,, the process can take considerably longer, and many people fail to ever achieve the one-arm pull. Common factors delaying progress include a lack of consistency, too much fatigue from other training and a high body-fat percentage. After unlocking a single rep on the one-arm pull, most people can expect to add an additional rep every two to four months. One of the main variables determining how soon a one-arm pullstrength can be achieved starting strength. High starting equatesis to higherstrength relative. and absolute strength, making the journey quicker. Beyond this, focus on the controllable elements and avoid wasting time on factors which can’t be influenced. Uncontrollable factors undeniably play a role in one’s rate of progress. We can’t change genetics, we can’t change age, and we can’t change height.

 

Instead, put effort into the areas which can be impacted. Eat well to support productive training sessions and a low body-fat percentage. Prioritise sleep to reduce cortisol and actualise training adaptations. Be disciplined with training consistency and give honest effort effort every session. Optimise what can be controlled and don’t worry about the rest.

TERMINOLOGY To make all the exercises and techniques in Pull-Up Pro clear, we’re going to define key terminology specific to vertical pulling.

Supinated Grip When the palms face towards the body body.. This grip is used when performing chin-ups and training towards the OAC.

 

Neutral Grip When the palms face towards each other. This neutral grip is a hybrid between pull-ups and chin-ups and is useful for pain-free pulling.

Pronated Grip When the palms face away from the body. This grip is used when performing per forming pull-ups an and d when training towards the OAP.

 

Scapula Retraction & Depression Retraction is when the shoulder blades are drawn closer together. A helpful cue is to imagine squeezing a coin with the mid-back. Depression is when shoulder blades are pulled down. A helpful cue is thinking about pulling the shoulder blades towards your pockets.

Scapula Elevation When the shoulder blades rise towards the ears. A helpful cue is thinking about covering your ears with the shoulders.

 

Passive Hang While hanging with straight arms, the shoulders are relaxed in the socket and the scapula elevates towards the ears. The goal is maximal conservation of energy, allowing gravity to stretch the body closer to the ground.

Active Hang While hanging with straight arms, the shoulders are active into scapula depression. The motion is relative scapula depression as the scapula remains stationary and the body moves closer towards the bar,, aga bar against inst gravit gravity y.

 

Hollow Body This position predominantly engages the anterior chain of the body. Having the knees and legs in front of the torso encourages a ribs-down, posterior pelvic tilt shape.

Arched Body This position predominantly engages the posterior chain of the body. body. Having the knees and legs behind the torso encourages a ribs-flared, anterior pelvic tilt shape.

 

Grip Width Narrow – The hands are placed relatively close together, anything inside shoulder width. This setup is the second most popular option.

Shoulder Width – The hands are fixed directly underneath the shoulders. This position is the strongest and safest for most people.

 

Wide – The hands are placed outside shoulder width. This setup is seldom used because the shoulder and elbow trajectory doesn’t match the one-arm pull. Compared to the other grips, a wide setup lacks training specificity with poor carryover to the OAP and OAC.

Concentric The working muscles are contracting as they shorten, overcoming gravity or load.

 

Eccentric The working muscles are contracting as they lengthen, acting as breaks against gravity or load.

.

Isometric Muscles are contracting to sustain tension but there is no change in joint angle or body position. This form of contraction is associated with ‘pause rep training’, where an isometric is often used at the top or bottom of a rep to solidify strength in this range.

 

Weighted Training For the purposes of Pull-Up Pro, weights are used to accelerate our strength and size. Expect to add weights for vertical and horizontal pulling and when targeting weaknesses in the rotator cuff, grip and arms.

Assisted Training This is an umbrella term to classify the modified one-arm pull exercises. Assisted training includes exercises which replicate the motion and demands of a real OAC or OAP. In Pull-Up Pro this includes exercises that are band, pulley, finger and strap assisted.

 

Stretch Shortening Cycle (SSC) When a muscle is stretched, ‘elastic energy’ is stored which can then be released to create more force. The SSC is best described as a recurring muscle action whereby the muscle undergoes an eccentric contraction, followed by an immediate transition to the concentric contraction. The SSC functions like stretching and releasing a rubber band. When the band (working muscles) are stretched, there is a build-up of stored energy, which, when released immediately after stretching, causes the band (working muscles) to rapidly contract. Lowering into a hang followed by an immediate rep is the SSC in action for vertical pulling. The muscles in the back and arms are being stretched; the stored elastic energy is then released to propel us into the next rep.

Pause Rep Pause reps eliminate the energy storage component, which is very useful for pure strength

 

development and mitigating injury risk. A pause can be added at any point during an exercise, but for our purposes, pausing above the bar or when hanging is most helpful. When pausing above the bar, we’re solidifying strength gains in this important end position. When pausing in a hang, tendon-related strain is minimal, which is conducive for pain-free pulling. Now that you’re familiar with essential terminolog no logy y, I’ I’d d like to share my personal journey journey..

FITNESSFAQS THE ONE-ARM PULL JOURNEY I want to share with you the main struggles and setbacks I experienced training for the one-arm pull. Theory and science are fun if you’re a calisthenics nerd like me, however, however, real training, real stories and real results are necessary for understanding and motivation.

I started calisthenics as a 17-year-old in 2009. I invested my beginner period mastering pushups, pull-ups, chin-ups, chin-ups, dips, etc. As I refl reflect ect on it now, I’m grateful for being surrounded by others in the calisthenics community who stressed the importance of drilling the bodyweight basics. Unfortunately, at the time, there wasn’t much

 

information about building strength for the one-arm pull. Resources were scattered, experts contradicted each other, and the one-arm pull was seldom performed correctly. I did my best to synthesise the information available and began training with a combination of naivety and youthful tenacity. Already having a high level of pulling and chinning strength on two arms was integral for my future success. Because of this foundation, I performed per formed my first OAC on a doorway pull-up bar within 6 months. Looking back now, though, my first OAC doesn’t count. I could only rep out the exercise when beginning from a scapula-engaged, bent-arm hang. It’s embarrassing for me to share but viewing this will be valuable for you. Here’s Here’s   the video I posted on 29 May 2009. 2009. I remember being excited about my achievement. I was also excited receive compliments, themorning, responseI was nottowhat I had hoped. Thebut next checked the feedback and was in denial about what I read. Constructive criticism suggested the rep didn’t count and in order to claim a real OAC, I had to begin from a passive hang. As a ‘knowit-all’ teenager, I was convinced I was strong, and this strict form would be no problem. I remember rushing to the nearest bar I could find to prove everyone wrong. When I tried to pull from a passive

 

hang, I couldn’t even engage my scapula or begin to bend the elbow! Of course, I made excuses for failing. I was sore from training yesterday… It was the junk food I ate… I didn’t sleep enough… I was stressed about school exams… As I’m sure you can see, none of these rationalisations was correct. I simply was not strong enough for a real OAC. I had to swallow my pride, acknowledge a lack of patience, identify the mistakes and train honestly. This involved a major overhaul of exercise technique and beginning all pulling movements from a passive hang. This was a hit to the ego as my reps and strength suffered. Had I known the value of full range of motion from the start, a real OAC would have happened happen ed much soo sooner ner.. This is a mistake most people make with training, choosing instant gratification with lazy form in the hopes of rushing the process. It’s It’s human nature to want things now and be rewarded straight away for our effort. This is why most people don’t use a full range of motion; it’s easier in the moment not to. Everyone reading wants to know what it takes to unlock the one-arm pull. To make this goal

 

a reality, use full range of motion with every exercise. It’s It’s easy to acknowledge why full range of motion matters, but most people don’t follow through. Don’t just agree with this in theory, live it in practice. Use strict form every rep, every session, and maintain high standards. This simple, pragmatic advice is going to save months of wasted time and effort. Those who mistakenly train with bad form should not be surprised when they aren’t strong enough for the real thing. After a few months of training with a full range of motion, I saw authentic progress. At around the eight-month mark, I was capable of legitimate OAC’s on both arms, beginning in a passive hang and pausing with the chin above the bar (Video ( Video 11   and Video 2 2). ). Motivated by this progress, I wanted to see how far I could go. This is when I made my second major mistake, getting injured. Training methods and exercises to get stronger for the OAC need to be treated with respect. Compound training, assisted training and eccentric techniques are very demanding on the body. Stress is required to get stronger, but we must be intelligent in managing training volume and progress in a step-by-step manner manner.. I hig highlight hlight the importance of patience because I know it’s the most important element for success.

 

Training too hard and too frequently without enough recovery? You WILL get injured. Going through the motions with a lack of effort? You WON’T get stronger. When training stress is complemented with adequate recovery, adaptation occurs. Pull-Up Pro takes away the guesswork and doubt. We provide you with a training template; now all that remains is doubling down and doing the work. Early in my journey, I was ignorant of the importance of patience, paid the price. My progress with the one-arm and pull Iincreased my enthusiasm. Like most people, I thought training harder would be the recipe for success. Sure, this worked in the first few weeks; I did see progress, but this trend didn’t last. After a hard training session one day day,, I started to feel mild pain on the insides of my elbows. I noticed discomfort when turning a door handle, shaking someone’s hand and even when lifting a drink bottle. Initially I nitially,, I thought nothing of it, as the pain would go away when I warmed up. However, as the weeks went by, the problem began to get worse. I made the mistake of not listening to the signs my body was sending. I recklessly continued to add weight, also doing more sets and reps. Lacking patience and doing too much too soon resulted in ever-increasing symptoms of

 

pain in the morning, followed by a deterioration in daily function. I could no longer deny the pain was affecting my training. My performance was suffering, as I had to reduce weighted chin-up loads and drastically decrease the intensity with assisted training. There’s no hiding from the truth, especially when you’re unable to perform a single bodyweight chin-up without excruciating pain. I visited a physiotherapist, explained my story and was diagnosed with bilateral golfer’s elbow,, also known as medial epicondylalgia. I was elbow distraught about having to modify training and perform rehab. I was frustrated and felt all the effort and consistency was wasted. But I knew that losing strength was a necessary sacrifice to getting healthy again. I was foolish in my ways, but you don’t have to suffer the same fate. Preventing injuries is easier and more efficient than curing problems. You are probably as obsessed and passionate about training as I am. Overuse injuries to the elbows from the one-arm pull are not unique to me. A very high percentage of people chasing the one-arm pull will experience a similar problem. The mission with Pull-Up Pro is to outline best practices sustainable, pain-free strength that minimise for injury risk. After rebuilding tendon strength under the

 

guidance of my physiotherapist, I resumed progressive training a few months later. If you do need to modify training because of an injury, listen to your health professional. Don’t worry about regaining previous strength. It happens faster and more easily than gaining it the first time. Neural re-education of dormant pathways is one of the benefits of your previous training. It didn’t take me long to regain my OAC rep. I was happy to be training pain-free but wasn’t satisfied with just one rep. Only multiple reps can prove ownership and domination of a bodyweight exercise. To teach others with any authenticity, I insist on having a comprehensive understanding of the science,, in addition to real-world result science results. s. Where’ Where’s s the value in my advice if I haven’t mastered the exercise with a pain-free approach which can work for everyone? I wanted a genuine challenge, so I set myself a goal of five consecutive reps on both sides, with no elbow pain. I’m proud to say that after a few years of training, this feat of strength was completed in 2014. Here’s 5 5   OAC’s on the right arm and Here’s 5 OAP’s on on   the left arm. arm. Being 6ft tall and weighing ~85kg, Iadvanced don’t have the most supportive structure for calisthenics exercises. I’m proud of my achievements and the underlying work ethic

 

required. The main message I want to convey is that having self-confidence means everything. If you can’t see yourself successfully doing one rep and beyond, it’s not going to happen.

PULL-UP PRO MASTERCLASS In this section, we’re going to cover the vertical pull and all the relevant anatomy. anatomy. Althoug Although h there are subtle differences between chin-ups and pull-ups in their use of the forearm and upper-arm muscles, the gross movement pattern is similar. Therefore, the major motions and muscular anatomy apply to both grips.

MOVEMENT PATTERN & MUSCLES Pulling from a hang requires strong elbow flexion and shoulder extension in the sagittal plane. The scapula performs a combination of upward rotation and elevation, downward rotation and depression and relative retraction and depression. Below is a list of the major muscles used in vertical pulling.

Elbow Flexion Wrist/finger flexors and forearm pronators are working to hold on. A strong grip is needed to radiate tension throughout the entire bod body y.

 

1  Biceps

Brachii

1  Brachialis 1  Brachioradialis

1

Shoulder Extension & Adduction

Latissimus Dorsi

1  Long

Head of Tricep

1  Posterior

Deltoid

1  Subscapularis 1  Sternal 1  Teres

Head Pec Major

Major & Teres Minor

 

Scapula Elevation & Upward Rotation 1

Levator Scapulae

1  Rhomboids 1  Serratus Anterior 1 Upper & Middle M iddle Trapezius

Scapula Downward Rotation, Retraction & Depression 1

Latissimus Dorsi 1  Levator Scapulae 1  Pec

Major & Minor

1  Rhomboids 1  Middle

Trapezius

1  Latissimus Dorsi 1  Lower Trapezius 1  Pec

Minor

 

The above list of movements and muscles doesn’t include absolutely everything, but we’ve categorised and outlined the most significant contributors.

TECHNIQUE CHECKLIST In order to become a Pull-Up Pro, it is critical to use the proper form in training. It’s time to discover the optimal techniques for maximising strength while minimising costly injuries. The following principles and concepts have universal application for two-arm, assisted and eccentric techniques, regardless of grip. Before we go through the checklist, here’s a disclaimer. Everyone has a varied anatomy consisting of unique strengths, weaknesses and resulting preferences. Some of you may have previous or current injuries warranting adjustment. Therefore, it’s it’s impossible to say that

 

everyone should use the exact same technique. The answer to every fitness question, past present and future, is, “It depends”. The context behind a question needs to be fully understood to accurately provide a specific response. I understand this ‘politician’s answer’ is frustrating to hear because you want clarity. Unfortunately, this is a limitation with a general training guide; by nature, it’s impossible to account for individual variations. Options and recommendations will be provided to help you make a decision.

 FULL RANGE OF MOTION A correct full-range-of-motion rep involves the following fundamentals. Hang with the elbows extended completely and then pull your body up until the chin clears hand level. Without W ithout covering the countless ways to hang, nuances of rep speed or equipment used, it’s safe to say this is a fullrange-of-motion rep. Most people have no issues understanding and applying full range of motion at a surface level. However, the consensus regarding specific body mechanics is often debated. For the purposes of Pull-Up Pro, we’re going to provide our own technique standards and recommendations.

 

HANGING 󲀓 ACTIVE VS PASSIVE? Each rep needs to begin with the elbows straight; this is the most important part. Now it’s time to decide between using an active or passive hang. The active hang surrounding the shoulder and recruits providesmuscles active stability. This technique is best for those with previous shoulder injuries, hypermobility or shoulder pain overhead. Because the shoulder is being supported by muscular tension, impingement and instability are less likely. likely. The downside is that a disparity in strength will bepassive evidenthang. when attempting to pull from a relaxed, The passive hang demands and develops structural integrity from the tendons, ligaments and other passive structures at the shoulder. There’s no denying that a passive hang uses an increased range of motion. The passive hang employs a disengaged bottom, entering further shoulder flexion compared to an active hang. The scapula complexity involved with the passive hang is superior. Entering relative depression and retraction prior to each initial pull is an added advantage. It’s safe to say that passive-hang pulls will also improve active-hang pulls. This is because the

 

scapula needs to be engaged and disengaged at the start of every rep. The reverse is not true; active-hang reps won’t transfer as well to passivehang reps. Active-hang reps don’t continually expose the body to initiating the pull from a passive or dead-hang start. The choice is yours. Select the technique from the above options which best suits your situation and preferences. As long as you’re not performing reps from a bent-arm hang, FitnessFAQs and the calisthenics community gives you a nod of approval.

POSTURE 󲀓 ARCHED BODY OR HOLLOW BODY? Experts and calisthenics enthusiasts often debate what’s better when doing chin-ups or pull-ups, an arched body or a hollow body? The direct answer is, “Neither in isolation”. As you’re about to learn, the arched to hollow body is superior. Compound Training, Assisted Training and the one-arm pull share one thing in common. They are difficult, so the body will naturally use techniques and strategies which maximise neural efficiency and effectiveness. Forget about speculation and hearsay, this is

 

what happens in the real world: While hanging, an arched body is best for maximally recruiting the posterior chain. When using a ribs-flared and anteriorly-tilted-pelvis approach, engaging the scapula for the initial pull is stronger stronger.. After pulling from thebody bottom, the The body will naturally assume a hollow shape. anterior chain engages via a mini crunch, the ribs get drawn down and the pelvis tilts posteriorly to engage the core. The legs and feet will move from underneath/behind the body to in front of the bod body y. Hollowing makes sense, as it shortens the range rang e of motion required to pull by keeping the body closer to the bar.

The best evidence comes from analysing those with high-level results. Take a look at anyone doing heavy-weighted pulls, the form will follow an arched-to-hollow-body sequence. The same technique is used by those repping out the onearm pull. Test the following techniques with either the chinup or pull-up and feel the difference yourself:

 

1 - Hollow-Body Rep 2 - Arched-Body Rep 3 - Arched-to-Hollow-Body Rep Chances are the arched-to-hollow-body technique will feel stronger, more explosive and more efficient. Engaging the pulling muscles will allow all ow you to do more reps at a higher intensity intensity.. This isn’t to say that chin-ups or pull-ups can’t be done with a strict hollow or strict arch. Strength Streng th and performance will simply be compromised compared to the arched-to-hollow method. Our goal is the OAC or OAP; we want to train with the exact pulling mechanics used in the real thing. Specificity for strength training is a principle which can’t be overstated. We get good at what we train, technique and exercise detail details s matter matter.. Don’t worry too much. This isn’t something requiring attention. The arched-to-hollow nique will happen naturally when trainingtechat a high intensity. Armed with this new understanding, at least you won’t be unknowingly making yourself weaker by applying misinformation with contextually suboptimal form. Range-of-motion standards and optimal body mechanics should be clear. To finalise our technique checklist, it’s worth covering the importance of rep speed.

 

REP SPEED 󲀓 SSC REPS VS PAUSE REPS? What’s fascinating about calisthenics is the scope for variation within an exercise. Assuming full range of motion and strict body mechanics are used, rep speed is the final ‘secret’ for success. The two most valuable options for strength training are SSC reps or pause reps. SSC reps are ballistic in nature, allowing heavier weighted compounds or more difficult assisted exercises. Performance will be maximised with this explosive, continuous style of pulling. Be mindful that SSC reps are more stressful for tendons due to the energy storage component. SSC-based training is safe given one caveat, the sensible application of progressive overload. When it comes to pause reps, muscles do not benefit from the ‘rubber band mechanism’, which compromises performance. The trade-off comes with an upside in the reduction of risk in developing golfer’s elbow or experiencing shoulder impingement. Unless otherwise specified in the Pull-Up Pro training program, those who are healthy, with no existing injuries, are encouraged to patiently use SSC reps. If you are concerned about getting injured, pause reps are best for pain-free training. Regardless of which reps you do, the global tempo remains the same. Pull with maximum intent on

 

the way up (concentric) and control the motion on the way down (eccentric). Doing concentrics explosively recruits the most muscle fibres. Doing eccentrics with control is best for muscle growth, strength gain and mitigating excessive  join  jo intt and and tend tendon on st stra rain in.. Use a full range of motion, take advantage of the arched-to-hollow body technique and strategically choose rep speed and hanging style. By applying the recommended technique checklist, sustainable strength is inevitable.

TRAINING EQUIPMENT 󲀓 BAR VS RINGS: Let’s compare and contrast training on a bar with training on rings.

Producing force will always be greater on a fixed surface compared to a moveable surface. For those uninhibited by pain or injury, performance will be higher on a bar than on rings. However,

 

this doesn’t always mean ‘better’ in the difficult one-arm pull pull jou journey rney.. T To o safely use a bar for chinups, we need enough overhead range of motion. However, the average person doesn’t have the required external rotation, shoulder flexion and forearm supination mobility in the upper body. We can complicate things by performing flexibility and mobility tests, but I’d prefer to keep things simple. You know your body best. If bar chin-ups cause shoulder or elbow pain, there are two options. Increase overhead mobility or make modifications. overhead mobility is beyond the scope Improving of Pull-Up Pro, so modifications are the best solution. If you’ve got access to neutral grip bars, this can be a friendlier bar setup for the shoulders and elbows. A neutral grip chin-up doesn’t require as much shoulder and forearm mobility as a fully supinated bar chin-up. The neutral grip is recommended because it’s useful for improving both the OAC and OAP at the same time. The final option is using a pull-up grip for all exercises in Pull-Up Pro. This is the most elbow and shoulderfriendly option. Whether you use a supinated, neutral or pronated grip, bar-based training can still be painful in some circumstances.

 

If each grip causes pain or feels weak on the bar, using rings can be a game-changer. The rings move freely, relative to what the body is comfortable with. This means the stress of pulling is dispersed throughout the upper body. For those lacking overhead mobility mobilit y, rings make it possible to comfortably hang using a pronated-neutral grip and finish with a supinated top position. The rotation afforded by rings provides a shoulder and elbow-friendly solution, a popular choice in the one-arm training community community.. Keep in mind with the concept of specificity; you’ll be strongest the specific grip and equipment used most often. There’s no ultimate right or wrong. Make a decision based on what suits your equipment availability, comfort and personal preference.

THE BIG 5 There are 5 main training methods which, when combined, address everything needed to become a Pull-Up Pro.

#1 COMPOUND TRAINING One of the most important things is mastering the basics. Your Your mission is to prioritise improvement with vertical and horizontal pulling. Heavy

 

weighted chin-ups or pull-ups for low reps is fundamental to successful strength gains. Rowing and external rotation-based exercises are the ideal complements to further stimulate the back, shoulders and arms.

#2 ASSISTED TRAINING To develop specific strength for the one-arm pull, assisted training is key. The assisted exercises in Pull-Up Pro serve to improve unilateral or single-arm strength. Whether you use a pulley, resistance band, strap or finger variation, the underlying concept and training outcome are the same. We have a working arm and an assisting arm. The idea is to use the assisting arm as little as possible. Doing this will improve strength in the one-arm pull movement pattern through a full range of motion. Over time, by applying the progressive overload concepts in Pull-Up Pro, the assisting arm will beto used less.the With assisted training, it’s important clarify difference between subjective and objective methods.

 

Subjective The strap-assisted exercise is an example of a subjective training style. Difficulty is hard to quantify with the non-working, assisting arm. How much help is needed is all based on feel. Although steps have been put in place place to artifi artificially cially make the exercise harder harder, such as decreasin decreasing g the height of the hand, we have a natural tendency to cheat. The most important principle to apply with assisted training is as follows. Be genuinely challenged in the set and rep range provided. When doing a five-rep set, make sure to use the working arm as much as possible so the reps are difficult. It’s It’s going to take diligent focus focus,, but with less assistance comes greater strength gain. This idea is easy to convey in written form but difficult to apply in practice, so be honest with yourself.

Objective The pulley-assisted setup is an objective style of

 

training. If you are training on the same structure, with the same strap, with the same technique of execution, the difficulty can be numerically quantifiable. Without considering friction, 5kg of assistance is 5kg of assistance. Unlike subjective training, the weight doesn’t care how you feel on the day, the challenge is tangible and must be overcome. Having a number makes reflecting and modifying modify ing traini training ng easier easier.. It’s It’s empowering se seeing eing the weight on the pulley gradually decrease over the weeks; this is proof of strength gain.

#3 ECCENTRIC TRAINING Eccentric training is a potent method for developing one-arm pulling strength. Start with the chin above the bar and then lower down with control to a hang. We’re training the exact movement pattern, stressing the primary muscles and building strength in reverse. To keep things honest, use a metronome and make sure the rep

 

speed is continuous from the top down, aiming for up to eight-second eccentrics. Once this tempo gets easy for the set/rep range in the program, decrease assist, go bodyweight or add load. Get ready to develop a love-hate relationship with eccentrics. They are mentally and physically exhausting. Muscle soreness and central nervous system (CNS) fatigue are part of the game. All of the effort put forth with eccentrics will be worth it, though. Hard work is rewarded.

#4 HANGING Anyone wanting to become a Pull-Up Pro must take the hanging exercises seriously seriously.. Hanging improves scapula control in the important bottom position and it increases grip strength. A strong grip isn’t just recommended, it’s required for injury prevention and performance. Those with a weak grip who attempt heavy-weighted compounds, assisted or eccentric training are asking for trouble.

 

Tendon-related overuse injuries are more common in those with a weak grip, as the forearm muscles aren’t mitigating stress adequately. With a strong grip, the forearm and elbow complex will better withstand the stress and strain of training. It’s also important to consider how grip impacts pulling performance. Grip strength is highly correlated with recruitment levels in the back and arm muscles. A stronger grip means increased force transfer to the bar.

#5 PREHAB AND PERFORMANCE Eighty per cent of our results come from compound training, assisted training and eccentrics. The remaining 20% are the details – these are the efforts required to avoid imbalances, enhance symmetry and address common weaknesses. The Prehab and Performance covers hanging, the arms and the rotatormodule cuff. As an example, direct bicep training with weights is valuable for

 

strengthening a common problem, weakness in the bottom or top range of motion. In many cases, bicep weakness can ‘bottleneck’ strength on compound exercises. Isolation is the solution. Given the amount of vertical and horizontal pulling in Pull-Up Pro, focused external rotation is necessary for balancing out all the internal rotation. Prehab and performance training will keep the body healthy and strong; they are key components of Pull-Up Pro.

Now it’s time to see where the average person goes wrong – so you don’t have to.

MISTAKES & MYTHS MISTAKES M YTHS These are the most common calisthenics mistakes and myths. This generally leads to slow progress and, at worst, injury.

 

 

TRAINING TOO FREQUENTLY

Because science-based calisthenics has yet to become mainstream, the average calisthenics enthusiast assumes more is better. If two to three pulling workouts per week works well, surely four or even five is better? False. If the goal is strength, it will be impossible to perform at a high level, week in and week out, when pulling more than two to three times per week. As you become stronger, this guideline becomes even more important, impor tant, because it’s it’s going to take longer to recover between sessions. The more advanced you become, the more capable you are of creating more stress from training and more subsequent fatigue. There’s an inverse relationship between the frequency, intensity and volume of each workout.  NEGLECTING

PUSHING

I know what you’re thinking, in Pull-Up Pro we’ve been taught to avoid anything unnecessary to achieving our goals. Won’t pushing exercises create fatigue which diminishes one-arm pull progress? It’s understandable to think pushing exercises are a waste of time, as they don’t train the prime movers in pulling. However, in the best interest of symmetry, it’s important to condition opposing movement patterns and muscle

 

groups. Of particular importance are exercises moving through vertical and horizontal pushing. Strengthening the prime movers in shoulder flexion will balance out all the shoulder extension being done in Pull-Up Pro. Vertical pressing, with exercises such as handstand push-ups, will improve strength in the anterior rotator cuff, balancing out all the posterior rotator cuff work in vertical pulling. Horizontal pressing with push-ups will complement the horizontal pulling from rows. Triceps isolation needs to be included in a weekly plan to holistically bulletproof the elbows. Neglecting pushing movements will seriously handicap your ability to achieve your strength potent te ntia iall on pul pulling ling movements. FitnessFAQs recommends following the push workouts from our Program, a perfect complement for Body By Rings Program, PullPu ll-Up Up Pr Pro. o. All your weekl weekly y training needs wil willl be met. met.

COMPLICATED TRAINING PROGRAM The one-arm pull is a difficult exercise; there’s a common myth that a complicated training program is needed to achieve it. Most people make the mistake of overcomplicating program design, using all kinds of fancy and unnecessary periodisation models. The truth is that getting the one-arm doesn’t require such complexity. Adaptation of this magnitude is going to require

 

plenty of consistency and slow improvement on ‘the big 5’. Keeping it simple is understandable, practical and sustainable. When you see yourself making objective improvements, the motivation takes care of itself.  TOO

MANY EXERCISES

Many people training calisthenics think they need to do every exercise in every workout. This approach may work to some extent for building muscle and endurance or in circuit training, but it does not work for maximum strength. Doing lots of exercises gives the illusion of working hard. If someone knows they’ve got 8-10 exercises in a workout, their effort will naturally be reserved and disbursed. Don’t make the mistake of spreading yourself thin with suboptimal effort. The ma jority of people fall victim to the ‘more is better’ approach. This is why Pull-Up Pro prioritises the most important exercises, nothing more or less. Now it’s possible to give 100% effort on ‘the big 5’, getting stronger as you go and progressing towards the one-arm and beyond.  BODYWEIGHT

CALISTHENICS OR

WEIGHTED CALISTHENICS In the calisthenics community, people are often separated into two camps, bodyweight only or

 

weighted calisthenics. The purists insist on using only bodyweight calisthenics. These people claim weighted calisthenics is cheating, or that it is not as effective, or they abstain from weighted compounds for personal reasons. Nevertheless, weighted calisthenics is becoming very popular. Generally speaking, those who gravitate towards weighted calisthenics tend to specialise in heavy pulls at the expense of all else. As I hope you’ve come to appreciate with Pull-Up Pro, black and white thinking will short change results. Bodyweight purists are missing out on the multitude of strength benefits from weighted compound training. Weighted specialists who neglect onearm methods such as assisted or eccentric training are also missing the big picture. The process towards a one-arm pull will be much slower if you never perform unilateral-based training. Thinking all you need is bodyweight calisthenics OR weighted calisthenics is a fallacy fallacy.. Body Bodyweight weight calisthenics AND weighted calisthenics combined create an outcome where the whole is greater than the sum of its parts.  LACKING

OBJECTIVE TRAINING METHODS The reason most people give up on the one-arm  journey is that they lack signs of improvement.

 

After watching some free tutorials, it’s not difficult to discover a few exercises and try them out. “Oh yeah, finger assisted one-arm training, I’ll give that th at a g go” o”.. A few workouts go by by,, the ttraining raining is hard and it’ it’s s unclear if progress is being made. The person will begin to be a little uncertain: “I think I’m I’m using my fing fingers ers less. I think I’m getting stronger”. Such subjective reflection produces no clear result, especially when the person gets stuck on similar sets, reps and finger assistance. This is one of the shortcomings of calisthenics, especially concerning training techniques based on feel. When it’s not clear if training performance is improving, it’s no surprise people become discouraged and quit. Pull-Up Pro is supported by objective training methods to promote intrinsic motivation. Every exercise can be quantified, measured and tracked. There’s nothing more honest than quantifiable training data. If you’re not improving over the course of several weeks, suck it up and try harder. Conversely, by seeing strength gains happening in the program, that’s also fuel to go harder. Seeing improvement in your training provides tremendous intrinsic motivation – and seeing yourself level up provides great satisfaction. There’s going to be no need to watch inspirational videos of others. You’ll become your own inspiration.

 

 NOT

RESPECTING THE REPS

The low rep ranges in Pull-Up Pro prioritise strength gain. Here’s Here’s the truth: Strength training for low reps is difficult and making progress happens at a snail’s pace. Don’t think you’re weak; this is normal, and it’s a frustration everyone experiences. Training with moderate rep ranges is psychologically demanding in its own right. Whatever the intensity or rep range, respect the program and put in the work required on the day day..  CONSTANT

VARIETY

This is arguably the most common mistake the average calisthenics enthusiast makes, succumbing to the allure of training variety. Replacing exercises, varying grips, and switching exercise order EVERY workout are done to ‘shock the body’. body’. This concept is based on ‘bro-science’ and isn’t supported in the scientific literature. Constant variety is inferior with respect to gaining strength. Constantly switching things up leads to less practice on a given movement pattern due to session-to-session variety. Consistency and repeat exposure use the same exercise and the same technique to refine the skill of strength. It is a superior method. Alternatively, people get bored doing the same thing over and over and so

 

seek training which is novel, fun and interesting. I can see where people are coming from with this school of thought. Just be aware that you won’t progress as quickly if your training needs to be different all the time. There’s a difference between varying every single There’s workout and adding variety after a few months. To unlock the one-arm, to get insanely strong, we have to stay focused and choose the latter. Avoid the above mistakes and you’ll be ahead of everyone else. Now it’s time to highlight the important areas requiring awareness and discipline.

SECRETS TO SUCCESS Here are the most important principles for onearm pull success. Once you understand these concepts, get ready for sustainable results and an enjoyable journey.

 PULLING SPECIALIST, NOT PULLING GENERALIST Achieving the one-arm pull in a reasonable time requires sacrifice. With Pull-Up Pro we want you focusing 100% of your pulling workouts on

 

training the one-arm pull. We don’t advise additional pulling workouts, pulling exercises or pulling goals. For example, trying to generalise and improve the one-arm pull AND front lever AND muscle-up isn’t wise. It’s not impossible to train additional pulling exercises, but progress will be painfully slow. Dedicating the entirety of your pulling training towards the one-arm pull will bring tangible progress. It’s best to focus your efforts, achieve your goal and move on when satisfied. Don’t perpetually chase everything at once, it doesn’t work at this level of calisthenics.

REALISTIC EXPECTATIONS Be prepared to experience the progress rollercoaster that is the one-arm pull. That means rapid improvements to start with, followed by regular plateaus interspersed with slow gains the stronger aware that the one-arm pull you isn’tbecome. going toBeing be easy or a shortterm process is critical for success. The one arm  journey is going to take many many,, many months – for everyone. Appreciate this fact and get ready for a challenging yet rewarding training goal. By envisioning the inevitable difficulties to come, you’ll be better prepared to overcome them when they arrive.

 

 BODY󰀭FAT PERCENTAGE The impact of body-fat percentage on calisthenics performance is massive. Being even just 1kg 1kg lighte lighterr or heavier makes a world of difference to relative strength. Take a look at the best in the world at bodyweight movements; they are generally quite lean. Now, I’m not saying you need to maintain 5% body fat year-round, with veins coming out of your face. Instead, reflect on your situation and determine if you can maintain a leaner physique. If you’re serious about the one-arm and about prioritising calisthenics strength, 10-12% body fat is realistic and sustainable for most people. The less fat you carry, the easier it will be to pull your body body.. The per performance formance benefits of being lean provide an incentive for staying consistent with nutrition. Those who combine Pull-Up Pro with attaining a lean physique are controlling their controllables and will succeed at the onearm pull.

LISTEN TO YOUR BODY What I’m about to cover is possibly the most important advice you need to hear. Staying healthy and avoiding injury is what separates the professionals from the amateurs. The professional is calculated about their progress

 

and constantly listens to their body. The professional applies progressive overload in a sustainable and realistic manner manner,, submitting to the longterm journey. The professional understands that even a few kgs added to compound training or a single rep with assisted training counts as progress. The professional appreciates that small improvements from week to week add up to long term changes. The professional makes sure to take notice of how their body is feeling before, during and after training. If the professional is feeling pain-free, they continue training harder in a sensible way. If the professional notices tendon pain, they make short term modifications by reducing training volume, intensity and loading. Once symptoms settle, they will patiently phase up training and see pain-free progress. If an acute injury occurs or overuse symptoms persist, the professional seeks medical guidance and does what is required to get healthy healthy.. The amateur is emotional and trains through pain. The amateur lacks patience and wants progress as quickly as possible, making large increases in training volume and intensity. The amateur thinks a single hard training session will bring huge gains. The amateur seeks fatigue, exhaustion and failure. As a consequence of this mindset, they are unable to actualise linear improvements in the

 

long term. Frustrated with a lack of progress, they try even harder, harder, modifying the training prog program, ram, doing more exercises or training an additional day per week. By following the ‘more is better’ mindset, the amateur finds their body won’t be able to cope. Signs of overuse, such as golfer’s elbow, begin but the amateur is too stubborn to acknowledge and adapt. The amateur will continue to train, their performance will suffer, and their body will gradually deteriorate. The amateur refuses to modify their training despite clear warning signals. The amateur won’t seek medical guidance in fear of losing their progress prog ress and so mistakenly continues to train through pain. Staying healthy and making small, sustainable improvements is the secret to one-arm pull-up success. Progress can’t happen when you are injured – and the training process can’t be enjoyed when you are injured.

REST PERIODS Strength training requires long rest periods because of the fatigue it creates. For people new to this style of training, three to five minutes of rest will take some getting used to. The use of intuition and a stopwatch is helpful for resting correctly. Don’t stress about this. The important thing is to

 

rest until you are recovered and ready to give 100%. Generally, this will coincide with that optimal three to five-minute period. Beginning the next set too soon means that the central nervous system won’t be able to fire efficiently and performance will suffer. If the number of reps from set to set reduces considerably considerably, chances are you’re you’re not resting long enough. For moderate rep ranges, which are less taxing to the CNS, enjoy taking shorter rest periods without any sacrifice. Respect the rest periods in Pull-Up Pro and listen to your body!

TAKE THE 20% SERIOUSLY Earlier we mentioned that 80% of results come from compound training, assisted training and eccentrics. Most people have no issues giving full effort to the 80% because these styles of training are enjoyable and relate directly to the one-arm pull. Those who achieve long-term success put genuine effort into the 20%. They reduce weak links by hanging and training the rotator cuff and arms with progressive overload. They measure variables such as intensity and reps, making small increases when possible. Just because weaklink training, aka the 20%, comes at the end of a session, it doesn’t deserve any less attention. Those who work diligently with every aspect of Pull-Up Pro will be healthier and stronger, and

they ll progress faster.  

 TRACK YOUR JOURNEY For long-term success, track what you are doing each training session. Write down the intensity used, in addition to sets and reps. If you’re old school, print out your training programs and use a pen and paper. Otherwise, complete the spreadsheet on your mobile, tablet or computer during or immediately after training. If we don’t write things down, they are forgotten. Let’s be honest, most of us can’t even remember what we did on our last workout. If we don’t have previous exercise parameters written down, deciding what to do with present and future training is difficult. A big part of being motivated is seeing your own results. By documenting the one-arm pull  journey,, we’  journey we’re re reminded of how far we’ve come and encouraged to continue. Tracking should not be limited to the training program itself. Take videos too. Every few weeks, film a working set from the 80% category in Pull-Up Pro. This allows instant form adjustments and comparisons to be made over time. At this stage of the Pull-Up Pro eBook, you’ve been imparted with invaluable information. All that remains is to learn how to progress with the training program and what to do concerning injury.

 

HOW TO PROGRESS Linear periodisation is the progression method used with Pull-Up Pro. When and where possible, manipulate the following areas to grow stronger over time.

Sets & Reps A range is given in the Pull-Up Pro program each week. Over the course of a training phase, gradually increase the sets or reps. Long term progression is key. Incremental improvements week to week are more sustainable than large  jumps in one workout. workout. Once you reach the upper end of a set/rep range for an exercise, increase intensity and repeat the process.

Intensity The difficulty of every exercise in Pull-Up Pro is governed by the intensity chosen. Weight added and assistance provided are two examples of such choice. Over time we want to be using heavier weights on our compound exercises and less assistance to increase intensity. The main principle is choosing intensity or for each exercise which isan challenging forsetup the sets and reps prescribed.

 

Complexity & Unilateral Training In addition to more volume (sets & reps) and more intensity (difficulty of exercise), increasing complexity is a viable option in some circumstances. For example, you might start doing external rotations with the arm by the hip, increasing complexity over time with elbow-supported external rotations at 90/90. Another complexity progression is moving from the two-arm to the one-arm scapula pull. The notion of complexity refers to creating a more demanding exercise by changing the setup and technique. The tutorial videos in Pull-Up Pro outline the progressions for increasing complexity in chronological order.

Deloading Thanks to linear periodisation, the Pull-Up Pro Program becomes increasingly difficult over the weeks. To To facilitate recover recovery y and actualise adaptation, every eighth week is a deload. By reducing the sets and keeping intensity high, you can keep practising technique while allowing the nervous system time to recover. A deload also provides our muscles, tendons and ligaments with a much-deserved opportunity to recuperate. A momentary mental break from difficult training will be helpful from a psychological perspective.

 

Deload weeks help to reduce the potential for burnout, a common feeling people experience on their one-arm journey. journey. Failing to deload a training program is associated with feeling emotional, physical and mental exhaustion caused by prolonged stress. I want you excited about training, seeing progress and staying healthy. healthy. Do the plan as described; do the deload.

INJURY Although Pull-Up Pro has been designed by physiotherapist Daniel Vadnal, accidents sometimes happen. Acute injuries such as muscle tears are a real possibility with hard training. It’s the risk we all acknowledge when choosing this path. However, over use injuries are an area over which we have greater control. If you’re smart and patient, elbow or shoulder pain does not have to accompany the one-arm pull. The best way to stay healthy is to employ tolerable increases in training volume and intensity. Nothing, I repeat nothing, will be as effective for reducing injury risk and promoting strength success as load management. No massage, training equipment, rehab exercise or health gimmick will work if one’s training method

 

is flawed. If you do begin experiencing worsening overuse symptoms, reflect and consider the possibility that you might be doing too much too soon. Secondly, seek the guidance of an experienced physiotherapist, in person, for an assessment and rehab plan.

 

FINAL WORDS It’s time to act like a professional and not an amateur.. Put in the work and earn your one-arm pul amateur pull. l. With great knowledge comes great responsibility responsibility.. Train Hard. Daniel Vadnal

 

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