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@denise123 L-sit is a balance between hip flexor strength and hamstring flexibility. One is trying to overcome the other. If you’re doing tucked now, try extending one leg at a time for 5 seconds and then switch. Once you can do single leg extended for 10 seconds each, try partially extending...

@dollfaceme23 If you're at home with a doorway pullup bar - do grease the groove method where you just do one negative every so often throughout the day. If not, try doing a workout of 3 sets. You've said your max is 4s, so do 3 sets of 2 seconds say, maybe even 1 second if you need to. The...

@dollfaceme23 4 seconds isn’t that long. I would aim for around 10 second descent, and the key thing to remember is to maintain the control allll the way down to the bottom until your arms are straight. Don’t go slow for the first 75% and then drop, go slow for the full 100% range of motion...

@childofgod49 Would be interested to know where Russian fighter pull up program went wrong. Unless you went back a week like 4/5 times in a row and just couldn’t progress? My other suggestion would be weighted pull ups. If you can do 6/7 bw pull ups, add a 5kg weight and do sets of 2-3 reps...

@rootuchiha Answer to your first question is yet, gtg will definitely help. As for how many each hour, think of it more in terms of leaving enough time for you to feel fully recovered in between sets.

@ihadavision +1 for this program, increased from 5 to 10 in 1 month using this method.

@paul500 It's similar, but because the pull up uses so many muscles in combination with each other, you'll never get that same combination without doing an actual pull up motion. With an assisted pull up machine, you're either standing or kneeling on a platform. This restricts your body's motion...