FitDad Chris

Author Archives: FitDad Chris

Father of 3 awesome boys and husband to 1 awesome wife. I like to stay active, hanging with my sons, doing Spartan Races, and internet marketing. I write for my own blog Fit Dad Chris and for Fitness Life Change. I hope you enjoy my writings.

How To Do More Pull Ups


I am sure you have heard stories about guys that are in super shape and all they do is pull ups, push ups, sit ups and other body weight resistance type moves. It is really true! You can look great and also increase strength, by just doing those exercises, but there are a few issues.

Since the title of this post is “How To Do More Pull Ups” I am going to focus on that!

Pull ups are one of the toughest exercises to do because if you cannot even do one pull up, how are you supposed to get better at it? Well don’t worry… you will get better at it in time.  By time it all depends. If you are new to pull ups and can do 3 or 4, I would almost guarantee I can help you double your pull ups in as little as 2 weeks! For Realz!!

How Many Pull Ups Can You Do? Find Your Baseline

  • You need a baseline so you can track your improvement. Not just a baseline of how many pull ups you can do, but also how long can you hold onto the bar and hang… can you pull up and hold your arms at 90 degrees?
    • Test this out and just write down how many pull ups you can do, how long you can just hang onto the bar for, and if you can pull up how long you can hold your arms at 90 degress for.

Let’s Assume You Can Do 3 – 5 Solid Good Form Pull Ups

  • Here is our goal…. 20 Pull Ups & 20 Curl Ups – Pull Ups “Palms facing away” – Curl Ups “Palms facing at you”
  • Do as many pull ups as you can rest 30 seconds then do as many curl ups as you can.
  • Repeat this under  you have completed 20 of each.
    • You might be able to do  3 -5 at a time for the first set or two, but it will get harder. So even if at one point you are only able to do 1 then just keep going under you hit 20. It might take you 10 -15 rounds of this to do it, but trust me if you keep this up you will be a pull up pro in no time!

Let’s Assume You Cannot Do Even One Pull Up Or Can Barely Finish One

  • You are going to need some help. An assistance band or one of those assisted pull up machines at the gym will help.
  • These will help take off some of your weight and give you “assistance” in completing your pull ups.
  • Pick a band or a weight that allows you to still work hard, but will allow you to get in a solid 4 -5 pull ups. You don’t want to feel like you are just bouncing up and down.
  • You can use the same principals I mentioned above.
  • Also focus on negatives “coming down slowly for a 3 -5 second count” and pausing at certain points and holding yourself there for a 3 – 5 second count.
  • Jump Pull Ups – you can also attempt this. Basically stand under the bar and jump. Use the momentum from the jump to grab the bar and pull yourself up.

Hit The Weights

  • Don’t forget about using weights?
  • If you are a beast with your pull ups then add a weight vest or a dumbbell in your feet to get more resistance and get stronger.
  • Pull Downs – Start performing pull downs… go light, go heavy just keep track of your sets, reps and weight used.
  • Biceps Curls – Hit the curl bar and beef up those biceps. This will help with  pull ups overall especially the curl ups.

Hit The Playground! Yeah Seriously

  • Playgrounds are awesome places to get better at body weight resistance moves. I have 3 boys so whenever we hit up a play ground I am looking for the monkey bars, rings, pull up bars, etc… pretty much anything I can hold onto and swing from.

How Often Do I Do This?

  • Depending on how you are attacking it with these methods I would shoot for at least 2 times a week if not there, or you could do something like this.
  • Monday – Pull Up Bar Work | Wed – Weights/Pull Downs/Back | Friday or Saturday – Pull Up Bar Work

That is the cool thing about getting stronger with these types of exercises. You can really start to have some fun out there and do cool stuff you never thought you could do, like impress  your 7, 4, and 2 year old by being the coolest dad at the playground 😉

I hope this gives you some ideas going forward with getting better at pull ups. I would love to hear some of your ideas, exercises, experiences or whatever that can help us get better at pull ups and/or other body weight resistance exercises.




Stephen Amell Workout Plan


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Hey so before I go into Oliver Queens, I mean The Hood, I mean The Green Arrow… Wait I mean Stephen Amells workout plan or roughly what he is doing I have to say this!
Start watching ARROW! I kept seeing it pop up on Netflix since I have been binge watching Daredevil, Luke Cage, The Flash etc…. For some reason I just thought The Green Arrow looked corny. I really had no clue about that character, but after I watched the first episode I was hooked! Even better Netflix has 4 season and they are currently on Season 5 now! #winning
So as of now I am a few episodes deep into season #2 and of course have noticed that Stephen Amell is pretty JACKED! I was curious what he was doing for his workouts and how much stunt work he was doing. He rocks the salmon ladder in his lair and handfuls of other body weight type exercises.

Stunt Work:

  • So it turns out Stephen Amell is doing a good amount of his stunts which I read about here, here, and here…., but of course we can’t have the star of the show doing all the stunts although it seems like he would like too! That is where Simon Burnett comes in who is Stephens’ stunt double.


Functional Strength:

  • I thought it was pretty awesome when I saw some video of Stephen Amell busting out some parkourI have videos listed below so check em out!” which is basically moving from point to point using what is in your path to get there.
  • The point is that he doesn’t just have a great physique he can actually do some legit stuff like the salmon ladder, jumping from ledge to ledge, hanging from bars like a monkey and all that awesome stuff that allows him to do what he does!

Hey Just Follow What He Does In Season 1 😉

The Video That Really Impressed Me

  • This is only about a minute long and just shows a cool little session doing some obstacles. I think the coolest part is at the end. He messes up, but the fact he is hanging on that bar with one arm shows a lot of strength. Go try and hang from a bar with one arm just standing there, then try and jump onto the bar and hang. YUP not easy!

Just Listen To Stephen Amell & He Will Set You Straight

Main Points About His Working Out & Fitness:

  • Workouts are always changing “I think this is key in any training regimen”
  • Doesn’t do weights that often
    • Enjoys running & body resistance exercises like
      • Chin Ups
      • Pull Up Variations
      • Ab Work
      • Push Ups / Hand Stand Push Ups
      • Triceps Push Ups
      • Balancing Exercises & Planking
  • Manipulating his own body weight is a true test of his strength

I mentioned this early about functional strength and this is exactly what he mentions. He says he is more impressed with someone who can do 30 pull ups rather than bench 300 lbs because one has an application in the real world! Well said.

20 Minute Video Of Stephen Amell Doing Different Training Sessions:

  • Follow this and you will be well on your way to an awesome physique!

Here is a quick cheat sheet of what he does in the video above.

  • 5 Wide Pull Ups
  • 5 Close Curl Ups
  • 5 Side To Side Pull Ups w/attachment
  • 5 Toes To Bar
  • 10 Kettlebell Push Ups With Exercise Ball
  • Elevated Knee To Elbow Kettlebell Push Ups 10

Double Nickle 5/5

  • 5 Muscle Ups/5 Dips – So do 1 muscle ups then while up on bar do the 5 dips – repeat 5 times

Toms Custom Move

  • Barbell Roll Out – Push Up – Jump To Deadlift – Squat Press

TRX – 1 leg kickbacks “left leg” x5 – Push Ups x 5 – lunges “left leg” x5

Other Workout

  • Horizontal Rows x6
  • Dips w/resistance x12 holding 20lb dumbbell with feet
  • Straight leg raise x8 full range then > “90 degree bend at knees” x8 > then 8 more with dumbbell between feet

What If I Can’t Do Pull Ups

So What Does Stephen Amells’ Diet Look Like?

  • I haven’t seen anything super specific, but just like any diet it seems he prefers good proteins and fats. When he wants to get in the best shape possible I have read he cuts out, dairy, gluten, and alcohol. That all makes sense. At the end of the day there are no huge secrets to diet and losing weight. Cut out the garbage, workout, and give it done! Abs are made in the kitchen!

Hey Like This Info? Please Share So Others Can Too! Thanks!

Video Library Of Stephen Amell Workouts

Hey Like This Info? Please Share So Others Can Too! Thanks!