 First question is from Acorn Bluth. Why do I suck at pull-ups? So does Justin ask him? We should talk about ways to get better at pull-ups. This is a very common very common. Yeah, people are always asking How do I get better? They are very hard. You obviously need to be really strong, but you need to have good strength to weight Ratio, this is important because you could be really strong, but you could also weight 240 pounds And it's gonna be much more difficult than you know, even if you're not as strong But you weigh 150 pounds is that strength strength the weight ratio? This is why it was so impressive you guys remember Robert Oberst doing pull-ups He did like four in a row or something. Yeah, I was my head almost exploded. Yeah, cuz that's a big dude So some of the best ways you can get strong at pull-ups Number one, this is the best. This is one of the best techniques you could do to improving your pull-ups Let's say you could do you know a couple you want to get better at them But you're only good enough to get you know or strong enough to get to Every day throughout the day, maybe three times a day. Just do one do one pull-up Walk by a pull-up bar do one pull-up bar and oh excuse one pull-up and then go about your day And then maybe later in the day do the same thing Practice the skill of doing a pull-up and by the way when you're practicing the skill That does not mean you're treating it like a workout necessarily you're not you know trying to get a workout with the pull-up You're just practicing the pull-up every once in a while or every time you pass by the pull-up bar I had a female client years ago who this was her goal her goal was to be able to do six pull-ups This was like a big thing for her and this is what I did I said okay put up a pull-up bar in your house in your bedroom in the door frame or whatever and Every time you walk by the door Just do one just jump up do one pull-up and leave Within a matter of I think it was a very short period. I was like with a matter of two months She went from being able to do three pull-ups to being able to do six pull-ups in a two-month period It's such an effective strategy and this is what I I know you brought this example up with somebody else But I still use this same same technique for for benching and I would just come in and I would bench and I would do one rep and then I would put it back and just get my body acclimated to the amount of weight in the load and It's great because you're not under any fatigue like my boss I'm just literally working on the strength and the recruitment of it and teaching my body you know how much force outputs it to provide and You know we we get to the endurance part later So you want to do multiple reps, you know that comes after you you establish What kind of strength requirement it your body needs to be able to pull us off? Well to that point Have you guys that this is this is less less convenient for somebody who's in a gym But more convenient for somebody who has a home gym. Have you ever gone over and pulled four or five hundred pounds for a Single single two or three times, you know like do one single rest do another single rest And then go over and go do pull up. Oh, man, you fly up the bar. Yeah. Yeah, you like it's like priming your CNS Oh, yeah, you if you can deadlift, you know More than your way, especially if you can do it significantly more, you know three four five hundred pounds and Do a couple sets of singles, you know Don't try to go to fatigue or go to maxing out but go to a heavy load 80 80 percent plus of your max and do some singles a couple times and then go over and do pull ups And you just fly up the bar. Yeah. So that's to that kind of point and then the other thing that yeah I made the mistake early on when I was a trainer trying to get good at pull-ups and My strategy was you know before the workout I would you know, I'd start off with as many as I could get you know I was like and back when I very very first started was like seven, you know was it was a was hard and You know, then I get up to eight then I get to nine then I get to ten I kept doing that and to eventually to where I think I had the most ever guy was 20 something pull ups around 25 I think is about where I maxed out for the total amount that I could ever do in a row And that took a long time to get there. It wasn't until way later. Did I ever mess with? Loading my pull-up really heavy and just doing one or two and I actually shot up way faster Doing that and got way stronger doing pull-ups by doing singles doubles and triples of really as heavy as I could To to do to only get out a couple then I was by just trying to add a rep or two To that was a much better strategy for getting good at pull-ups then just doing reps some other things You can do let's say that even doing one pull-up is difficult for you Use a resistance band tie it around the pull-up bar so that it hangs down Stick your foot in it or your knee in it being along the band is so now it's kind of partially supporting Bring it over the j-hooks and put it low enough to where you can you can set it up that way That's that's how I like to do it usually but this way isn't just if you have a pull-up bar I put her on the bar step in it now. It's assisting you now. You could do assisted pull-ups Here's the other way you could literally get a box or something a stepladder or something like that get up to the Pull-up bar so that it looks like you finish the pull-up hold on to the bar And then lower your body weight down slowly and just practice that negative practice negatives, but Frequent practice at sub max intensity will get you there faster than just doing hard pull-ups, you know once a week