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Muscle-Building Workout and Diet


– What’s up elite ThenX
athletes, it’s Chris Heria, welcome to another video of OFFICIALTHENX. Today I’m gonna be showing
you the 10 most effective pull up variations that you really need. Let’s get started. (upbeat music) All right, so first off, pull ups is the fundamental
to all pulling exercises, incorporating your back and your biceps. And doing the pull up in
different styles, grips, and variations, determines
which part of your back and biceps you’re gonna
work more or less of. But I’m about to show you
10 that I personally found significantly changed my strength, capabilities, and muscle development. These 10 really stood
out to me over the years, and this is what I feel took my training to the next level. The first one I’m gonna show
you guys is one-arm pull ups. (upbeat music) ♪ Heria music ♪ – Starting off with the
hardest exercise on this list, one-arm pull ups. Definitely one of the most
effective pull up variations for developing insane pulling strength and building your back and biceps. What you would normally do with two arms you’re now doing with one, and that one arm is now taking on all the stabilization and control, firing up those deep muscle fibers, and building dense muscle and
developing insane strength and control when it comes
to pulling and your grip. Additionally, one of the best
things about this exercise is that it’s a long-term
goal to work towards and you can see yourself
progress from the very beginning. Starting with the first
basic pull up progression, building up your strength, working up to harder progressions, eventually you’re gonna see
that there’s not too many left until you’ve reached your goal. And by that time you would
have already developed significant pulling strength, as well as your back and your biceps. And now moving on to number
two we have high pull ups. Let me show you what that looks like. (upbeat music) ♪ Heria music ♪ – All right so high pull
ups, a very special exercise, probably the second hardest move. It forces you to give a
hundred percent of your effort, strength, and energy,
as explosive as possible within every single rep. And by increasing the intensity, we’re fatiguing our muscles faster, but that’s also going to
increase our muscle growth and that’s gonna get us very comfortable and used to increasing
the quality of your reps and getting so good at pulling. After mastering this exercise, muscle ups are gonna be a breeze. So we’re gonna continue
down the list and stay tuned because I have an exercise
for all fitness levels. Now this next exercise is a bit easier. This is called inverted row pull ups. Let’s get some reps. (upbeat music) ♪ Heria music ♪ – What makes this exercise so significant is the position that you’re doing it. Being in this inverted row position, you’re emphasizing more on your rear delts and a lot more on your back and forcing you to pull
more from your waistline which is gonna help you
build crazy strength that’s required to do harder
exercises like the front lever and front lever pull ups. Now, the next exercise I have for you is gonna be L-sit pull ups. (upbeat music) ♪ Heria music ♪ – L-sit pull ups, one of my
favorite pulling exercises that I have been using for
years and I’ve never let go. Holding an L-sit while you do a pull up is forcing your back to engage more and keep a straighter, stricter position as you move up and down
through your pull up. Reducing your swing and
help from other muscles as you do your pull ups, and building an insanely strong core and muscle-body connection, changing the game for
all pulling exercises, and making your pull ups impeccable. All right moving on to the next one, we have archer pull ups. (upbeat music) ♪ Heria music ♪ (blows air) – All right, so there
we have archer pulls ups and it’s one of those exercises that are gonna start to get you closer to the one arm pull up, and developing significant
one arm strength. Beginning now, to increase
the overload on a single limb. Creating more of a demand out of each arm. And it’s a great stepping stone for right after you’ve
mastered the standard pull up. To continue to develop your
strength, and progress, and start taking your pull
up strength to the next level while progressively adjusting to one arm. It’s gonna make the one
arm training transition a whole lot smoother, and you’re gonna make a
whole lot more progress. And now moving on to the next exercise, we have commando pull ups. Let me show you what it
looks like with both grips. (upbeat music) ♪ Heria music ♪ (blows air) – All right, so there we
have commando pull ups. And circling back to one arm pull ups, what I love about this exercise is that you’re simulating
the actually movement and hand position of a one arm pull up, but you’re doing it with two hands, allowing you to train and simulate the one arm pull up motion. And when it comes to the one arm pull up, one of the challenges is
to remain in that position by squeezing your hand as hard as you can, along with your entire arm, all the way down to your
obliques and to your cores to the tip of your toes. If you don’t have your entire body locked and contracted, you’re gonna be swinging
and swaying left and right, while holding on with one arm. And when you train with commando grip, you’re already training this
arm to stabilize your body as you go up and down in this position. And that’s why I really love this move. And you can also put less emphasis on the pulling of your outside arm and really just try to pull,
mainly with your pronated hand. Of course you need to
train this with both arms, and eventually, taking off
fingers from your helping hand, getting you closer to
that one arm pull up. And lastly, this exercise
also greatly defines your shoulders and your arms, giving you more full and
rounder muscle definition in your arms. Now, moving onto the next exercise, you have weighted pull ups. I’m gonna pick up the Heria
weight vest for this one. (upbeat music) ♪ Heria music ♪ (blows air) – All right, so there we
have weighted pull ups and this is definitely a game-changer for your whole entire fitness routine. It’s a different way of
increasing the overload, maximizing the basic pulling motion and training our bodies, literally, to get good at the skill of pulling. There are specific
exercises that you can use, strictly for muscle development and there are other exercises
like the weighted pull up that not only gives you
insane muscle development, but significantly increases
your strength, skill, and pulling motion. If you guys are also trying
to take your training to the next level, you can always pick up a Heria weight vest at chrisheria.com. Or you can also find
that at thenx.com/shop, along with other equipment
you’re gonna find very helpful during your training. But now, we’re gonna move
on to some more exercises that a lot more of you are
gonna be able to incorporate into your workouts. (Velcro ripping) This next exercise is
gonna be pull up hold, let’s go for it. (upbeat music) ♪ Heria music ♪ – All right, so there we
have the pull up hold. And this position is gonna
create more time-honored tension on your muscles, and it’s also gonna
develop your endurance. If you find yourself twitching or shaking while you’re doing pull ups, this is definitely an
exercise that you need to do to get more solid control
and muscle contraction for your pull ups, making it a lot more
comfortable to do pull ups. And without all this trembling, you can really focus on
your mind-muscle connection. It’s also one of the best ways
to end a set of repetitions, and to start increasing your strength when you’ve found that you’ve plateaued. But when you don’t have
enough energy left, instead of just dropping
the weight and giving up, you can also hold, and isometric positions will ensure that you’re always increasing your reps, building your strength,
and applying more weight every single time, than just plateauing. So now, we’re gonna move
on to the next exercise I have for you guys, one
arm Australian pull ups. Let’s get it. (upbeat music) ♪ Heria music ♪ – All right, so one arm
Australian pull ups. I would highly suggest
start doing this exercise as soon as you can do about
five standard pull ups. This is gonna start you
working with one arm and increasing your one arm
strength at a low-impact level. The best thing about this exercise is that you can calibrate how much weight you want to be applied
during this exercise, by working with various angles. The lower the angle, the
more weight is being applied. And the higher the angle, the
less weight is being applied and the more you can focus on your muscle contractions and form. And after doing this exercise
for a short amount of time, you’re gonna find that you
can start working lower and lower, pulling from a deeper angle, and increasing your one
arm pull up strength the most efficient way possible. A lot better than just
jumping into one arm pull ups. It’s gonna take you a lot
longer to reach the goal. And the person just starting
off and taking steps, little steps every day, is gonna reach it a whole lot faster. Now, you saw me do Australian
pull ups on the rings, and rings are a great piece
of equipment for exercising, as they can be set up on almost anything and adjusted to any
height for any exercise. And if you want a pair of rings, of course you can pick
some up at thenx.com/shop. But moving on to the last exercise. It’s probably the main fundamental when it comes to pull ups and I still do them to this day. And that’s gonna be Australian pull ups. That’s the first main, basic progression to start learning how to do pull ups. Just like the previous exercise, it’s a move that can be
calibrated for anyone. So, let’s get some
Australian pull ups going. So, watch my shoulders, retract, pull in from the elbow,
finish off with your grip. Every single rep should
be exactly like this, and when you come down, you
come down exactly the same. If you can master this, you’ll master the entire pull up motion. (upbeat music) ♪ Heria music ♪ – All right, and that
was the last exercise for the 10 most effective
pull up variations that you really need. So, hopefully some of these
can be a goal for you guys, to have something to work towards and to ensure that you’re
constantly progressing. Remember, all these
different pull up variations can be done with different grips, and different equipment as
well, like resistance bands, weight vests, weight belts, or rings, which you can all find at thenx.com/shop or visiting chrisheria.com. And with that said, these
are the top 10 exercises that we think are the most
effective for pull ups, but let me know what you think in the comment section down below. And if you enjoyed the
video, then don’t forget to smash that like button, share this video with
a friend that’s trying to take their training to the next level, and subscribe if you haven’t already ’cause we post every
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have a chance to win some free ThenX gear. And for more workouts
incorporating these skills, and getting in the best
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workouts with you everywhere. And join the millions
of other ThenX athletes around the world, changing
their lives today. And if you want more of my
content during the week, then make sure you’re
subscribed to my vlog channel. That’s youtube.com/chrisheria. And make sure you’re
following me on Instagram. Almost every single post on IG, I always do some type of giveaway. So if you want a chance
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you guys haven’t heard yet. So, make sure you’re
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and I will be in Rome, Barcelona, and Berlin,
hosting workout events at the end of August. And if you wanna attend,
then make sure you sign up right now at thenx.com/blog/events. The link is down in the description below. And make sure you reserve
your spot right now before we’re all booked up, ’cause we only got a couple slots left. And I can’t wait to meet
and train with you guys. And for everybody else,
we’ll see you next Sunday, 8:00 p.m., USA Eastern time. Mad love, baby. Peace out. What’s up ThenX athletes,
it’s Chris Heria. We’ve just released the update
to the brand new ThenX app. So, if you haven’t already,
download the ThenX app in the App Store, make sure you’re updated to this final version, and become a member to get full access to the brand new features,
brand new programs, and all new content. Join the millions of other
ThenX athletes around the world, getting in the best shape
of their lives today. And I’ll see you in the app. (upbeat music)

48 thoughts on “10 Most Effective Pull Up Variations

  1. Если висит русский комментарий, крис пользуется переводчиком?

  2. Started to train with the THENX app 2 months ago and i already see an increase in stregth and muscle growth. Thx chris

  3. Excelente video.
    Podrías hacer un video sobre una rutina para soldados o marinos una rutina mega dificil

  4. NEED HELP Thenx! i tried one of the interval fatburning rutines you shared with us (big thanks BTW) and i the rutine included jumping burpies. i came to that part and fainted. i was lying down when i did, and no harm happened. i found out that the bloodpressure in my family is gereraly low, and i'm 6'6 high. so when i went to do the 4th burpie, i didn't have enough blood to my head.. do you guys have any other exersice that can substitute that one excersise but still target the same musslegroups and get the same heartrate that you want in the intervals? hope to hear from you! im a big fan of your work!

  5. When you were doing high pull ups, it looks like you aren’t even pulling for the last 3/4ths because your explosiveness in the first 1/4th

  6. @OfficialTHENX seriously check your emails I have now subscribed 3 times and paid three times in one month and it still asking me to renew my membership. What kind of service is this!!!!!

  7. Great tips, tx.
    Btw. the way this guy speaks, it reminds me of some celebrity person, but I cant think of which one, help…

  8. I am 29 years old, 1,75m and 115kg. Should i Start calisthenics? And what should i pay attention to? I tried the gym, But that was Not for me.

  9. Hi Chris!!
    I really wanted to request a video idea☺️ I’ve followed your videos and advice and gained muscle and lost weight (thank you so much), but now I’m sick with the flu and i have no idea what to do with my training and diet 🥺
    Will you please please make a video about what you eat/do when sick?
    I’m probably going to be bedridden for a week, and I’m feeling entirely clueless 💔 I’m falling back into ice cream and chips out old habit when sick😷 and it’s scary.

    Love your videos, most inspiring there is!

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