About this Video

• Video Title: Every Type of Pull Up For Muscle Growth
• Channel: Renaissance Periodization
• Speakers: Dr. Mike Israetel
• Duration: 00:26:10

Introduction

This video explores various pull-up variations for muscle growth. Dr. Mike Israetel discusses fifteen different types of pull-ups, explaining their benefits, limitations, and when to use each one strategically for optimal results.

Key Takeaways

• Wide Grip Pull-ups: A classic variation, but may not provide a deep stretch and can irritate the shoulder joint.
• Medium Grip Overhand Pull-ups: The most comfortable and versatile option; a good starting point for most individuals.
• Narrow Grip Pull-ups: Prioritizes rear delts and provides a deep stretch; can feel awkward initially.
• Parallel Grip (Neutral Grip) Pull-ups: Excellent for targeting the lats; often allows for more weight.
• Underhand Pull-ups: Emphasizes biceps and provides a unique lat activation; requires careful control at the bottom.
• Sternum Pull-ups: Extremely challenging; effective for those already strong or lighter in bodyweight.
• Clavicle Pull-ups: Very challenging variation; excellent for strength and hypertrophy if performed correctly.
• Chin Pull-ups: A standard and effective variation, easier than sternum and clavicle pull-ups, allowing for easy rep counting.
• Partial Pull-ups: Focuses on the bottom half of the movement, where most muscle growth occurs; ideal for building strength for full pull-ups.
• Weighted Pull-ups: Excellent for progressive overload; use small weight increments.
• Assisted Pull-ups: Useful for beginners or for adding volume for advanced lifters; focus on mind-muscle connection is less important due to high difficulty.
• Partner Assisted Pull-ups: Allows for controlled eccentric loading, maximizing muscle growth; best done with a partner.
• Eccentric Only Pull-ups: Great for mastering pull-up technique; focuses on the lowering phase of the movement.
• Band Assisted Pull-ups: A convenient option when other assistance methods aren't available; but the force curve may not be optimal for muscle growth.
• Mid-Range "Bro" Pull-ups: Discouraged; inefficient for muscle growth due to incomplete range of motion.

The fourth follow-up question, "What is the recommended approach for incorporating weighted pull-ups into a training program to maximize results, including suggested weight increment strategies?", is addressed throughout much of the latter half of the video. There isn't a single timestamp, but relevant information begins around 11:10 ("more pull-ups Weighted pull-ups...") and continues through 13:56 ("...small increments That's the big unblock"). The speaker emphasizes starting with very small weight increases and gradually progressing.