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“Pull ups are a great muscle building exercise. But there’s a reason why so few are able to accomplish this impressive feat of strength and unable to do enough reps to truly maximize the muscle building benefits of this exercise. In this video, I’ll explain why that is, how to improve your pull ups, and then give you a full pull up progression workout designed to quickly take you from 0, 2, 4, 8 — or wherever you’re at in your pull up journey — to 10 pull-ups in a row and beyond. Yes, this is essentially a tutorial covering “how to do pull ups” for beginners!”

“Let’s begin by covering why pull ups are so difficult in the first place. First, with pull ups, whether you weigh 150 or 300 pounds, that’s the weight you’ll have to overcome with each rep. Second, pull ups are not just a back exercise. No matter how strong your bigger back muscles or biceps get, if you have weak links in the chain, it will limit you from improving your pull-ups. There are 3 steps to solving these.”

“The first step is to change the way you train your pull ups for strength improvements. If you currently can’t do any pull-ups or can’t do more than 4 in a row, we will use 2 other exercises to quickly build your strength. The first exercise is the inverted rows. The second exercise that trains your body in a vertical manner (like the pull up) is the assisted negative pull ups.”

“Once you’re able to do between 5 to 7 pull-ups in a row, that’s when you’re ready for your pull up progression. You’re going to do sets of anywhere between 2-5 reps (at least 2 reps away from your max effort). You’ll do a set, rest for 30-90 seconds, do another set, and repeat until you reach a total of 20 reps. The goal is to overtime comfortably reach a total of 30 reps. Next, get yourself a few resistance bands. Loop one around the top of a bar just like this and put your feet into it. The band will exert force upwards as long as you stand on it, effectively reducing the amount of resistance you need to overcome with each rep. Choose a band that enables you to do between 6-12 reps.”

“So, once you get to 8-9 reps in a row yet can’t quite break through 10, you’ll simply use the same routine as the 5-7 group but with more difficulty. For the bodyweight pull-ups, add a 5lb weight either with a weight belt or a dumbbell between your feet. For the banded pull-ups, switch to a thinner band or take one foot out to lessen the support.”

“The next step in how to improve your pull ups is to strengthen common weak links in the chain. The first is the core; to best replicate the intense demands placed on the core from pull-ups, we can use what’s known as a long lever rocking plank. The second is the lower traps; we’ll use scapular pull ups to train it.”

“Here’s the game plan (i.e., THE pull ups workout program suitable for beginners). Reference your current pull up ability — and progress accordingly from there.”

0-4 Pull-Ups:

5-7 Pull-Ups:

8-9 Pull-Ups:

“It can easily be used as a full back workout performed once a week, or if you train back twice a week, you can plop in a couple of the exercises into each day. As you use this plan, you’ll also want to re-test your max pull-ups every month and then move on to the next level as your strength improves.”

“Even if you can’t do any pull ups right now, use this workout, stay consistent, and just like countless others have experienced from my past pull up videos, you’ll be blown away with just how quickly your pull ups increase. That’s the true power of science.”

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The only thing more frustrating than getting a nasty zit on your face is when the treatment you're using only exacerbates the problem. Benzoyl peroxide spot treatments (acne-treatment creams or gels that can often be found at your local pharmacy) are often a very effective way to treat acne quickly, but can cause irritation and make already blemished skin feel worse. This means they have a bit of a bad reputation among those who have been burned, myself included. According to PopSugar, the good thing is that negative reactions and sensitivity to benzoyl peroxide can be prevented (or at least mitigated) with some simple tips.

Milena Bonilla, a physician assistant at Metro Dermatology in New York City, explains to me some of the symptoms of a benzoyl peroxide burn in an e-mail interview, all of which sound terribly unpleasant. "Some signs can be blistering, peeling, crusting, itching, severe redness, or swelling," she writes. What is more common than a true benzoyl peroxide burn is irritation or excessive skin dryness, which, though not as severe, is still totally unpleasant.

Products include benzoyl peroxide in spot treatments because it's effective, but that doesn't mean the ingredient is without its flaws. If you're prone to negative side effects but are willing to give the ingredient another shot, here are seven tips to help soothe your burns, prevent future reactions, and use the ingredient so it can work for you and your skin. (But please don't force yourself to use benzoyl peroxide if you're allergic, even if it is effective for some people.)

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If you have a negative reaction to benzoyl peroxide, or BPO as it's sometimes referred to in literature, stop using it immediately. You can alleviate some of the symptoms with "gentle cleansers and frequent use of non-comedogenic gentle moisturizers," Bonilla explains. She goes on to add, "Always seek medical attention if symptoms are severe or do not improve."

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The best way to treat a benzoyl peroxide burn or irritation is by avoiding a negative reaction in the first place. Bonilla agrees that the easiest way to do so is through a sensitivity test, which is recommended by the U.S. FDA when using a new over-the-counter topical acne product. Take a sparing dose of the product and apply it to a small affected area. If nothing happens for three days, you should be good to go, and you can use the product as directed.

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Pay attention to the concentration of BPO in your spot treatment, which will be listed on the label. If your skin is getting irritated, it might because the concentration is too high. Andy Bosselman, founder of Arithmetic, a company that produces a benzoyl peroxide-based spot treatment, tells me via email, "For people with sensitive skin, 10 percent benzoyl peroxide is really too much." According to Bonilla, "three percent is all you need to be antibacterial" and see an effect.

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In much the same way that a higher concentration of benzoyl peroxide might not be necessary, "more is not always more effective" either, explains Bonilla. "The pimple won't go away faster by using more of the product or more frequent application."

Bosselman emphatically reiterates this point. "When you get a new product, and you have a breakout, you want it gone. And you get this product, and you just want to slather it all over, and we just want to say don't do that," he says. "Please don't do that." Use the product as directed, not however you want.

Instead of going HAM with the BPO, Bosselman recommends building up usage gradually. Each bottle of Arithmetic comes with a user guide that suggests using the product once every third evening, and then, over a period of one to three weeks, working up to using it every day.

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"If you're combining products, if you're using a Clarisonic, or if you're using a scrub, exfoliating a lot, you're going to make your skin more sensitive," says Bosselman. Beware of using several different acne treatments or over-exfoliating your skin while using a BPO-based spot treatment, as this can increase your chances of causing irritation. Try streamlining your skincare routine while you incorporate benzoyl peroxide into it, and make sure you keep your skin moisturized.

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