Build A BIGGER Back With Pull-ups Workout | Pyramid & Dropset
Have you ever wanted to build a bigger and stronger back? Look no further because Chris Heria is here to show you how! In this intense workout, Chris takes you through a Pyramid & Dropset routine using pull-ups that will help you achieve the back of your dreams. Get ready to get in the best shape of your life!
The Pyramid & Dropset Technique
The Pyramid & Dropset technique is a powerful training method that combines volume and intensity to stimulate muscle growth. In this workout, Chris Heria demonstrates how to use this technique for building a bigger back.
The pyramid part of the workout involves performing sets of pull-ups with increasing reps. You start with a set of 1 rep, then rest for a short period of time before moving on to a set of 2 reps, and so on, until you reach the highest number of reps you can do with good form. This gradually increases the workload on your back muscles and helps to build strength and endurance.
Once you reach the highest rep count, you move on to the dropset part of the workout. This involves decreasing the reps with each set, but increasing the number of sets. For example, you might start with a set of 10 reps, then rest and do a set of 8 reps, followed by a set of 6 reps, and so on. This further fatigues the muscles and stimulates growth.
The Importance of Pull-ups
Pull-ups are a fantastic exercise for targeting the back muscles. They primarily work the latissimus dorsi, or lats, which are the large muscles that give your back its width and V-shape. Pull-ups also engage the muscles in your arms, shoulders, and core, making it a great compound exercise.
By incorporating pull-ups into your workout routine, you can develop a stronger and more defined back. They can help improve your posture, increase upper body strength, and enhance overall athletic performance.
Get Started With the Workout
If you’re ready to take your back training to the next level, here’s how you can get started with the Pyramid & Dropset workout:
- Warm up your muscles with some light cardio and dynamic stretches.
- Find a sturdy bar or pull-up station that can support your body weight.
- Begin with a set of 1 pull-up. Rest for a short period of time.
- Move on to a set of 2 pull-ups. Rest again.
- Continue increasing the reps until you reach your maximum capacity.
- Once you reach the highest rep count, start the dropset portion of the workout.
- Perform a set with a high number of reps, then decrease the reps with each subsequent set.
- Continue until you have completed the desired number of sets.
- Make sure to rest and recover properly after the workout.
Remember, it’s essential to maintain proper form throughout the workout. Focus on engaging your back muscles and avoid relying too much on momentum. Take your time and listen to your body.
So, if you’re looking to build a bigger back and transform your physique, give the Pyramid & Dropset workout with pull-ups a try! Chris Heria’s expertise and guidance will surely help you achieve your goals. Get ready to rock that V-shaped back and be in the best shape of your life!
44 comments
Look and listen very easy but i know very hard to do because i was try❤❤ very very hard🔥🔥🔥
Yo i need to know where he got that outdoor pull-up bar
Peace be upon you
I cant do regular pullups and i been doing aussy pullups for a month or so and for some reason i cannot feel it in my back. It seems like my arms are doing 99% of the work no matter how hard i try engaging my back
How did you have long neck, what exercise you practice for long neck😮
Pull-ups are for me the best back exercise, you can only do pull-ups and your back will be BIG without any weights. 👍💪🔥 If you want to do above 20 pull-ups, then dumbbells may come in handy 😉
Thks 4 subs greetings grom latam
So many winners here on that weight vest😂
Doing this shit right now
I’m actually getting better at pull ups. I don’t weight lift as much. Let’s see what this video does.
Just go rockclimb more!
i love this video
I started doing australian pull-up because I can't do a pull-up pregnant or not. I did that for one week and I already see a difference when I do my usual 20 minutes of pregnancy yoga.
Am I suppossed to be following Thenx too? Simplicity is genius. I like following only one.
I love you!! Thank you because I lost 0.5kg!
I'm just saying, this guy is a phenomenal teacher.
Cuando estará disponible las muñequeras…?, llevo meses esperando para comprarlas😭😭
Bro my chest is unable to touch the pull up bar
How many sets of this do you do?
pls make video on diet
Chris,can you upload a video for strengthening hip flexors.Because of my week hip flexors i cant do some workouts properly.Please upload a video about hip flexors.v
Why do you have tattoo
i NEED these joggers!? link???
Does anyone else getting scars in their lower back when you start doing pull ups? because I got some.
5:30 Chris pull-ups can go even more high what stopping him is that balcony ceiling 😁😁😁
Hats off love from India ❤️
I guess I could try primard training
also it's nice to have old timer with different form.
Bro before pulling was my weak spot but because of you it’s now my strong suit I can now do a muscle up and straddle front lever because of you! And I would buy a heria weight vest but like I’m broke so I just tie some milk jugs or a chair or something for weight and I find it works really well
Hi. I love you so much. Youre my great inspiration
Great to see another video with rings! It's been too long
Best training since a loooong time ! back to basics ! cheers from France
I'll try this one out for sure. Thanks 🙌🏽💪🏽
Bro came in clutch I needed to know how this works 💪
Tienes que hacer rutinas para bajar el abdomen bajo de 1 hora, entrenamiento fusional convinado con el crosfit 🇵🇦🔥saludos
Just started working on my pulls. I am going to start with this work out. Thanks
you so strong 👍❤️🇹🇭
YEEES! I love rings. More videos with rings please.
Guys can somebody explain whats the difference between the Thenx App and Heria Pro App ? Thx for the help
Всегда вдохновлялся тобой… Эти тренировки нечто … Спасибо за это 💪
Chris, you're the man, keep up the good work!
Спасибо за мотивацию ещё со школы занимался по твоим видео
hope you doing more video about upper and lower body , Chris❤
Damn , the soundtrack at 5:30 is awesome.
Is it available anywhere like Spotify or YouTube ?
Крис спасибо тебе за тренировки за то что мотивирует меня быть лучше сильнее и стремиться к тому чтобы встать ещё лучше
Chris full body dumbbell