Example Monday 20/22.5/25 Wednesday 22.5/25/27.5. Spend that week doing complimentary training in their stead: like pull-ups, body weight chins, rows, and deadlifts. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. Train pull-ups for strength twice a week: Training Day 1 Exercise Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Although, that's more of a long term goal I'm not too focused on. Right now I could do 18. Weight: - Before 114kg/250lbs - After 95kg/207lbs. Are you doing the Recommended Routine, or are you only working on pullups? First, muscle men tend to flounder with the pull-up because of their mass. There are many ways to do this, but the simplest method is just to use a linear progression. In this blog post we’re going to be diving into not only the benefits of pull-ups but more importantly the benefits of weighted pull-ups. But even if you're overweight or just plain ol' big-boned, you can still get better at pull-ups. If you can do 15 reps of body weight pull ups, but then add +10 KG (22 lbs) and now can only do 8 per set then this is in the perfect range for building muscle. Pull-ups. The additional weight will make pull-ups a lot more challenging and can be a great way to strengthen your body. 4. If you’re compensating in the movement itself to make it easier, there’s no point adding weight to make it more difficult – they just cancel out. The whole key to maximizing the potential of each exercise is to utilize proper form and technique. If you want to, say, stick to 5 reps, then add weight when you fan do 5 reps, just like any other movements. Unfortunately, I can’t recall how many I could do back then, so I don’t have a baseline for my high school pull-ups records like I do for the half-marathon and 5K. How to Approach Pull-up Training When You're Overweight, Over-fat, Heavy-set, Or Just Plain Ol' Big-Boned Pull-ups and chin-ups are definitely easiest when you're lean and muscular. My weight vest is adjustable for up to 20lbs. If you wanna do them, just go for it. First, you can use an assisted pull-up machine where you hold an overhead bar, but a weight stack helps you pull yourself up. add 2-5 pounds more weight each week). The last set of 8 is difficult and the last 2 are probably more like half reps so maybe I should wait while I get 3 sets of perfect 12? After a warm-up, begin testing yourself with a series of one-rep pull-up sets, adding weight each time until you find the maximum weight you can perform a true pull-up with. Before adding weight to your dips and pull-ups, you need to complete the following: 2 sets of 20 dips 2 sets of 15 pull-ups. Going past 18 is not necessary to build strength (unless your goal is actually to do many pull-ups) as for doing weighted pullups you're ready ( 3*10 recommended minimum) , do them 1x a week , do 5 ramping sets of 5 reps ( by ramping i mean each set is heavier until You reach your heavy set )start by only 5kg and add 1-1.5kg every week for 6-8 weeks(cycling) than start all over again from a weight which is slightly heavier from last cycles first week, Example: •Week 1 : 5x1kg 5x2kg 5x3kg 5x4kg 5x5kg, "Shit's getting heavy better start all over ", By the end of the second cycle you'll probably peak at around 13kg (3kg gain from last time ) I Kept doing this exact routine until i hit 45kg added weight ( and i only weigh 55kg) after it gets harder to add weight you can just make the cycles longer, Edit : this helped get a one armed pullup in less than a year ( will probably take you longer because I'm pretty light ). Don’t add weight before you can do bodyweight dips for 2-3 sets of 15-20 and pull-ups for 2-3 sets of 12-15. Is this the correct time to do them? Do you do 3x3 and then add weight? When to Add Weight to Pull-ups. So right now I can do 5 sets of 10 pull ups with moderately high difficulty. Work on ALL weight levels : - Zero weight, 1-5lbs, 10-20lbs, 30lbs, 50lbs ++++++ +, Work on unweighted /light weight added for hi reps/ speed/endurance/time on bar, Work on weighted for raw pulling strength, Do partial reps to hit/strengthen weak spots. When you reach the top of your rep range. But 11/9/8 is good, you can definitely start adding weight. I would say don’t add weight until you can do 10 reps body weight. I just thought that perhaps adding weight would be better? I assumed adding weight as soon as possible would help just like adding weight to any exercise? See general form cues. (My goal is 20 dead hang) My understanding of your routine is something like this Monday. I can do them with one arm gripping the other, but not with one arm behind my back. I am a bit hesitant due to been on a cut to add weight yet. Just 2 more questions. Yes, I'm only asking for advice on pull ups. Also, if I could do 18 - 19 pull ups currently. These band resisted pull-ups and chin-ups provde several unique benefits. It depends on what your goals are: muscular endurance, hypertrophy, strength, etc. Not being able to do a chin-up is a different animal than not being able to do a pistol. Source: Current Official Guinness World Record Holder for weighted chin ups. Add 5lbs and dont move on till I master 3X8(may do 3X6 and then workup to 3X8) Add weight to every set so the 3rd will be 2.5lbs higher than the last 3rd. You do that by adding a little bit of weight to your pull-up sets each week (e.g. When do you think I should start doing them with a weight vest? I struggle to go over 12 without any luck. I can't say that's the right thing to do, or what you should do, but it's what I did. Do you think it would be possible to get up to 25 - 30 by July / August? Going past 18 is not necessary to build strength (unless your goal is actually to do many pull-ups) as for doing weighted pullups you're ready ( 3*10 recommended minimum) , do them 1x a week , do 5 ramping sets of 5 reps ( by ramping i mean each set is heavier until You reach your heavy set )start by only 5kg and add 1-1.5kg every week for 6-8 weeks(cycling) than start all over again from a weight which is … The joy of this is that once the program instructs you to take the extra weight off, even it's just 10-20 extra pounds, your bodyweight feels very light. Ok cool. 1. If you can do more reps on your last set, feel free to do so. So I could definitely do this. If you swing your legs while doing pull ups to much of the focus will be shifted to your arms doing all the work rather than your lats. I'm trying to do more reps than anything. After taking a several month break from pull ups I did Strong First team leader Tim Almond's 6 week program. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. Weighted pull ups, while excellent for building strength and mass, start to falter when focusing on endurance based rep ranges (12+ reps). But if you want to get beyond this number, it'll probably be easiest if you incorporate some weighted pull-ups into your routine. You do that by adding a little bit of weight to your pull-up sets each week (e.g. I added weight once I could do 3 sets of 8. After 3 days repeat the process with just a little bit more weight. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. Initially I trained using ladders, but this got me to around 12 pull-ups. By adding weight to your pull ups you can maintain a progressive overload, where you are consistently overloading the muscle with enough tension to progressively build muscle. With Pavel's Ladders Reloaded I went from a bw + 28kg pr to bw + 36kg pr. Smaller men should always be able to lift or pull a higher percentage of their body weight than larger men. Add 2.5lbs every workout and do the 3X8. (Oh, and when I ask if you’re at 5 yet, I’m talking about 5 serious pullups .) Each set will consist of just five pull-ups, followed by at least three minutes of rest. I always find the hottest girl in the gym and have her mount me as I get a nice bicep pump from the chins, New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Also, trying to do a 1 armed pull up (1 arm behind my back). If you're more advanced you can stick to 3 sessions per week and increase the sets/reps or try a high-frequency approach (5-7x per week) with less volume. Most know how to do a chin-up. By adding weight to your pull ups you can maintain a progressive overload, where you are consistently overloading the muscle with enough tension to progressively build muscle. One arm behind your back, not gripping your other arm for balance. Like the fourth exercise in this progression, except with extra weight! Try assisted pull-ups. REP WORK. There comes a point where it is very difficult to add more reps. For me, this was around 15 bodyweight pull-ups at 200lbs bodyweight. Set 1 - Wide Grip (max - 2) Set 2 - Chin Ups (perfect form plus 5 lbs of weight) Do both weighted and unweighted pull ups. Remember that you can add small amounts, it doesn't have to be straight to 20kg. Alternate Progression Path: After you reach 3x8 Pull-Ups, you can choose one of these progressions if you don't want to do weighted Pull-Ups: Alternate Path 1: L-sit Pull-ups This is actually relatively simple: add weight to your pull ups when you are able to and when you’re going to be able to maintain performance and technical positions. This basic strategy will work well for awhile and serves as a good introduction to weighted pull-up training to help you body get accustomed to the additional challenge. That’s not to say that using a dip belt doesn’t have utility, but don’t expect to automatically break your personal record for rep count after adding weight to the exercise. Progress in strength and endurance: Pull-ups: 2 to 21 body weight and +51kg/112lbs x1. – moh abdi Dec 26 '15 at 22:10. I can currently do 11,9,8. I would suggest you do 5x5 with just the smallest weight you can find added. (The tradition of repetition numbers has some relevance here, as most body weight progression traditions use repetition traditions to reference ability, which means we’re officially traditionally overdosed. Well, as always variety is key. Any … Edit: So idk where I should start on what you gave me. If you can do 15 reps of body weight pull ups, but then add +10 KG (22 lbs) and now can only do 8 per set then this is in the perfect range for building muscle. 31 Dec 2020. Pull-ups are one of those “all around great exercises” And then when you add some extra weight to the mix, things get even better. 1) Doing a weighted pull-ups phase of almost exclusively heavy pull-up training for 3 … Also, I do the pull ups first thing in my workout before any major compounds. I hit a wall with pull ups for over a year. One is rep work, the other is heavy low rep training. Wall with pull ups are not necessary at all….until you need them sets! 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