0 to first pullup

Is athlean's program realistic? (link: https://www.youtube.com/watch?v=YiDBLo2Ssbs )
I'm a fat frick so I can't pull myself up more than just an inch. Right now I can do 8 inv. rows to failure and 15 secs of dead hang until my hands give up

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  1. 1 month ago
    Anonymous

    >than just an inch
    that's enough bro
    keep pulling yourself up to that point repeatedly until failure

    • 1 month ago
      Anonymous

      That inch is already my 1RM, that's kind of part of the issue too

      • 1 month ago
        Anonymous

        oh ok. try to keep it in mind for when your rom is higher then
        it'll be useful
        I went from 8 to 15 doing that and I'm fat too

  2. 1 month ago
    Anonymous

    how fat are ye?

    • 1 month ago
      Anonymous

      117kg/~260 lbs for 1m85/5'1 with around 32% BF

  3. 1 month ago
    Anonymous

    >I'm a fat frick so I can't pull myself up more than just an inch.
    3x pull myself up more than just an inch
    Every other day until you can do more

  4. 1 month ago
    Anonymous

    >help, I can only deadlift foam plates

  5. 1 month ago
    Anonymous

    If you're struggling with one then move to an easier progession.
    Not gonna watch the video.
    But if you want to gain the strength start with inverted rows (Australian rows) And also do the scalupa only version.
    Training the negatives, as slow as possible and controlled, is also essential.
    All whilst making attempts and using resistance bands, too.
    You're shifting a lot of weight, so you've gotta build the initial strength first.

    • 1 month ago
      Anonymous

      I went from 0 pullups to a few pullups by doing pretty much the advice I quoted here. It took me a good few weeks of doing these exercises every day but it did work for me. Achieving the first one feels amazing. good luck op.

      Also, losing some weight while you're at it helps a lot.

    • 1 month ago
      Anonymous

      I went from 0 pullups to a few pullups by doing pretty much the advice I quoted here. It took me a good few weeks of doing these exercises every day but it did work for me. Achieving the first one feels amazing. Good luck op.

      Also, losing some weight while you're at it helps a lot.

      Cba to watch the video. My progression was negatives and active hangs -> chin ups -> pull ups. Took me like three weeks to get my first clean pull up, but now I can do 10 per set and could do 100 per day if I wanted to.

      Just do negatives (i.e. hoist your fat ass up and then do the downward movement) as slow as you can until you can pull yourself up, it's not magic.

      Thank you.

      Jeff is a gay but the program looks fine - it addresses everything needed to progress in any exercise (do easier variations/do accessory work that helps the main lift) having inverted rows as the core. Just don't cheat yourself on chair assisted or on the rows themselves cuz you can shift weight to make it easier
      From personal experience I'd add OHP, I know it's a pushing motion but it helped me get a feel for engaging the back muscles needed in pullups

      >Jeff is a gay bu
      Why's that?
      Otherwise thank you too

      • 1 month ago
        Anonymous

        Mostly

        >guys recommending him
        No one on IST recommends him unless it's a shitposter.
        Here I'll even show i'm unbiased.

        I am sure Jeff is good at what he does.
        In person.
        Because he can actively see what you are doing wrong (hiking shoulder, compensating for movements, etc) and he can address what you need to focus on.
        What the issue is, is pretty clear.
        This does not translate to youtube and real life.

        You cannot actually address a muscular weakness if you are unaware of the compensation happening. If you have been doing it for 10+ years, you clearly did not recognize it.
        Retracting your scapula without overcompensating is an extremely precise movement. Being able to tell you that you are depressing your scapula during retraction and teaching you which muscle to actually activate requires me seeing you.
        I can tell you in real time, hey stop doing that just retract the scapula, but raise it up slightly. See doesn't that feel better when you do x exercise? Slowly you begin to know how to properly activate, suddenly your pain goes away. Over time your posture gets better.

        >tldr
        >second opinion rules out subjectivity
        >your singular opinion keeps subjectivity

        addresses most of my issues with him. Also he used fake weights when he doesn't need to, he looks great even if he doesn't DL 5 plates or curl 1 plate, but the b***h has an ego

        I agree with shilling face pulls though, with food form they help a lot in alleviating shit mobility caused by hunched shoulders

  6. 1 month ago
    Anonymous

    Jeff is a gay but the program looks fine - it addresses everything needed to progress in any exercise (do easier variations/do accessory work that helps the main lift) having inverted rows as the core. Just don't cheat yourself on chair assisted or on the rows themselves cuz you can shift weight to make it easier
    From personal experience I'd add OHP, I know it's a pushing motion but it helped me get a feel for engaging the back muscles needed in pullups

  7. 1 month ago
    Anonymous

    Cba to watch the video. My progression was negatives and active hangs -> chin ups -> pull ups. Took me like three weeks to get my first clean pull up, but now I can do 10 per set and could do 100 per day if I wanted to.

  8. 1 month ago
    Anonymous

    Just do negatives (i.e. hoist your fat ass up and then do the downward movement) as slow as you can until you can pull yourself up, it's not magic.

  9. 1 month ago
    Anonymous

    Never listen to Athlean X ever.
    Mandatory daily Athlean X warning disclaimer.

    >shills facepulls
    >shits on upright row
    >x causes impingement
    >thousands of cases of people getting shoulder problems after taking his advice

    The human body is made to move how you live. You cannot strict form change decades of posture issues overnight and doing so will cause extreme sometimes unrepairable damage to the body.
    If you feel a deficiency, go to an actual physical therapist first and have it evaluated.
    Work on the deficiency first.
    Athlean-X is trying to skip steps with his constant clickbait as are most youtubers.

    • 1 month ago
      Anonymous

      Huh. I always see guys recommending him. I'll take his advice with a huge grain of salt

      • 1 month ago
        Anonymous

        >guys recommending him
        No one on IST recommends him unless it's a shitposter.
        Here I'll even show i'm unbiased.

        I am sure Jeff is good at what he does.
        In person.
        Because he can actively see what you are doing wrong (hiking shoulder, compensating for movements, etc) and he can address what you need to focus on.
        What the issue is, is pretty clear.
        This does not translate to youtube and real life.

        You cannot actually address a muscular weakness if you are unaware of the compensation happening. If you have been doing it for 10+ years, you clearly did not recognize it.
        Retracting your scapula without overcompensating is an extremely precise movement. Being able to tell you that you are depressing your scapula during retraction and teaching you which muscle to actually activate requires me seeing you.
        I can tell you in real time, hey stop doing that just retract the scapula, but raise it up slightly. See doesn't that feel better when you do x exercise? Slowly you begin to know how to properly activate, suddenly your pain goes away. Over time your posture gets better.

        >tldr
        >second opinion rules out subjectivity
        >your singular opinion keeps subjectivity

        • 1 month ago
          Anonymous

          I see, thanks

          Here's a pretty good video on easier variations for you to start with: https://www.youtube.com/watch?v=fO3dKSQayfg
          And here's why you should skip Athlean-X: https://www.youtube.com/watch?v=FgeHxMsXWAU

          >And here's why you should skip Athlean-X: https://www.youtube.com/watch?v=FgeHxMsXWAU [Remove]
          Lol what the actual fck

        • 1 month ago
          Anonymous

          >it's impossible to fix any muscular weaknesses by yourself
          >extremely precise movements are impossible to do unless you hire an expert
          You are either morbidly obese or have the worst spatial awareness skills on IST.

          • 1 month ago
            Anonymous

            >teenager opinion
            Not my problem kid.
            1/8th of an inch variance in leg length has been proven to cause systemic widespread posture issues in the majority of adults and many professional athletes. They go their entire lives without noticing these issues and begin to have pain.
            Only once addressed by a second opinion who can clearly see them in the motion is the deficiency noticed and addressed.

            You seriously going to shill that during a weighted movement you are able to clearly see your own back? If so that would be impressive since your head would be removed from your body.

            • 1 month ago
              Anonymous

              You write like someone who talks for 90 minutes straight after someone asks "Hey I'm thinking about getting into lifting, any tips?"

              This thread is about pull-ups, you autist, not an undiagnosed leg length asymmetry.

              • 1 month ago
                Anonymous

                >moving goalpost

      • 1 month ago
        Anonymous

        Here's a pretty good video on easier variations for you to start with: https://www.youtube.com/watch?v=fO3dKSQayfg
        And here's why you should skip Athlean-X: https://www.youtube.com/watch?v=FgeHxMsXWAU

        • 1 month ago
          Anonymous

          >hundreds of videos over a dozen years
          >60 seconds of him doing goofy things
          Are you a journalist, by any chance? This reminds me of those articles about "Trump having dementia" where they play 20 seconds of him stuttering over the course of 2 years.

          • 1 month ago
            Anonymous

            Feeling contrarian today, are we?
            Jeff "breathe out when you squat" Cavaliere has been a meme for years to anyone who's serious with fitness, anon. I think that 60 secs video is the perfect introduction for newbies.

            • 1 month ago
              Anonymous

              >Jeff "breathe out when you squat" Cavaliere
              I remember arguing with you a year and a half ago or so.

        • 1 month ago
          Anonymous

          Man, he looked fricking great here, he needs some extra bf ASAP

    • 1 month ago
      Anonymous

      facepulls
      Good.
      on upright row
      The classic upright row is terrible for your rotator cuff and is literally a movement done by physical therapists to induce shoulder impingement. It's called the Hawkins' test. pic related. AthleanX says, if you really want to do upright rows, you can do a modified form that takes stress off your rotator cuff. I forgot how you do it because I think upright rows are a useless exercise, but I think it has something to do with using momentum and your legs.
      >>x causes impingement
      Yes, educating people on how certain movements, popular or not, can cause impingement and therefore tendon/ligament inflammation is important and useful. That's why his channel has millions more views than yours. How is this even a dig?
      of cases of people getting shoulder problems after taking his advice
      Name 3.
      >trying to fix posture issues can cause unrepairable damage
      >go to an expert before you try to fix yourself by yourself, because you are stupid and uneducated
      Spoken like someone who has taken 5 COVID jabs.

      • 1 month ago
        Anonymous

        >upright row bad
        opinion literally discarded as the trash opinion it is.

        • 1 month ago
          Anonymous
          • 1 month ago
            Anonymous

            >weee upright row go burrr

  10. 1 month ago
    Anonymous

    I CAN'T SNEED

    • 1 month ago
      Anonymous

      jej

  11. 1 month ago
    Anonymous

    He's doing pull ups wrong. The forearms should be vertical when the chin is above the bar.

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