Home » Effective Pull-Up Workout for Building a Bigger Back: Pyramid & Dropset

Effective Pull-Up Workout for Building a Bigger Back: Pyramid & Dropset

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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:

  1. Warm up your muscles with some light cardio and dynamic stretches.
  2. Find a sturdy bar or pull-up station that can support your body weight.
  3. Begin with a set of 1 pull-up. Rest for a short period of time.
  4. Move on to a set of 2 pull-ups. Rest again.
  5. Continue increasing the reps until you reach your maximum capacity.
  6. Once you reach the highest rep count, start the dropset portion of the workout.
  7. Perform a set with a high number of reps, then decrease the reps with each subsequent set.
  8. Continue until you have completed the desired number of sets.
  9. 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!

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44 comments

Everyday Workout 1% June 19, 2023 - 5:03 pm

Look and listen very easy but i know very hard to do because i was try❤❤ very very hard🔥🔥🔥

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Christian Rabago June 19, 2023 - 5:03 pm

Yo i need to know where he got that outdoor pull-up bar

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Samir Benabdallah June 19, 2023 - 5:03 pm

Peace be upon you

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Joe B Son OSRS June 19, 2023 - 5:03 pm

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

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Kitz Mawniuh June 19, 2023 - 5:03 pm

How did you have long neck, what exercise you practice for long neck😮

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Pawel Buczynski June 19, 2023 - 5:03 pm

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 😉

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Ign Gio June 19, 2023 - 5:03 pm

Thks 4 subs greetings grom latam

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B.@ndrei June 19, 2023 - 5:03 pm

So many winners here on that weight vest😂

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Christian Botello June 19, 2023 - 5:03 pm

Doing this shit right now

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Christian Botello June 19, 2023 - 5:03 pm

I’m actually getting better at pull ups. I don’t weight lift as much. Let’s see what this video does.

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AstroBoy June 19, 2023 - 5:03 pm

Just go rockclimb more!

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Alan, Yes its me June 19, 2023 - 5:03 pm

i love this video

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Jo-an Blanchet-Girard June 19, 2023 - 5:03 pm

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.

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Justin Blair June 19, 2023 - 5:03 pm

Am I suppossed to be following Thenx too? Simplicity is genius. I like following only one.

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우빈이일상 June 19, 2023 - 5:03 pm

I love you!! Thank you because I lost 0.5kg!

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Phillip Packer June 19, 2023 - 5:03 pm

I'm just saying, this guy is a phenomenal teacher.

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Maxghos_ June 19, 2023 - 5:03 pm

Cuando estará disponible las muñequeras…?, llevo meses esperando para comprarlas😭😭

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kunal vlogs June 19, 2023 - 5:03 pm

Bro my chest is unable to touch the pull up bar

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TheGreatestOne June 19, 2023 - 5:03 pm

How many sets of this do you do?

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Guru Gaming 7 June 19, 2023 - 5:03 pm

pls make video on diet

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MESSI FF June 19, 2023 - 5:03 pm

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

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HM Varshney June 19, 2023 - 5:03 pm

Why do you have tattoo

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Heze June 19, 2023 - 5:03 pm

i NEED these joggers!? link???

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N I K E June 19, 2023 - 5:03 pm

Does anyone else getting scars in their lower back when you start doing pull ups? because I got some.

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Durgesh Kumar June 19, 2023 - 5:03 pm

5:30 Chris pull-ups can go even more high what stopping him is that balcony ceiling 😁😁😁
Hats off love from India ❤️

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MeAreTom June 19, 2023 - 5:03 pm

I guess I could try primard training
also it's nice to have old timer with different form.

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Thememer398 June 19, 2023 - 5:03 pm

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

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michal bobrov June 19, 2023 - 5:03 pm

Hi. I love you so much. Youre my great inspiration

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JOHN KEOGH June 19, 2023 - 5:03 pm

Great to see another video with rings! It's been too long

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Ludo Masse June 19, 2023 - 5:03 pm

Best training since a loooong time ! back to basics ! cheers from France

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For Isl June 19, 2023 - 5:03 pm

I'll try this one out for sure. Thanks 🙌🏽💪🏽

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Lenny is same as Kenny June 19, 2023 - 5:03 pm

Bro came in clutch I needed to know how this works 💪

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Santo Dd June 19, 2023 - 5:03 pm

Tienes que hacer rutinas para bajar el abdomen bajo de 1 hora, entrenamiento fusional convinado con el crosfit 🇵🇦🔥saludos

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Michael Floyd June 19, 2023 - 5:03 pm

Just started working on my pulls. I am going to start with this work out. Thanks

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Nice polpong June 19, 2023 - 5:03 pm

you so strong 👍❤️🇹🇭

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Raphael_2D June 19, 2023 - 5:03 pm

YEEES! I love rings. More videos with rings please.

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Viktor Vucic June 19, 2023 - 5:03 pm

Guys can somebody explain whats the difference between the Thenx App and Heria Pro App ? Thx for the help

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War swadow June 19, 2023 - 5:03 pm

Всегда вдохновлялся тобой… Эти тренировки нечто … Спасибо за это 💪

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G.E Education June 19, 2023 - 5:03 pm

Chris, you're the man, keep up the good work!

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IIoNiMaY June 19, 2023 - 5:03 pm

Спасибо за мотивацию ещё со школы занимался по твоим видео

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Trần Lê Hồng Nhân June 19, 2023 - 5:03 pm

hope you doing more video about upper and lower body , Chris❤

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Archit Shanker June 19, 2023 - 5:03 pm

Damn , the soundtrack at 5:30 is awesome.
Is it available anywhere like Spotify or YouTube ?

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Евгений Ремезов June 19, 2023 - 5:03 pm

Крис спасибо тебе за тренировки за то что мотивирует меня быть лучше сильнее и стремиться к тому чтобы встать ещё лучше

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Ciatevet6996 June 19, 2023 - 5:03 pm

Chris full body dumbbell

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