How To Do A 100lbs Pull-Up?
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- Опубліковано 9 вер 2024
- 500 People achieved +90bs Pull-Up using this EXACT method... So if you are training calisthenics and want to level-up your pulling game (front levers, one arm pull-ups, etc.) pay close attention in this video.
Not only does pulling half of your bodyweight look impressive, but it also serves as a great base of strength for mastering all the advanced calisthenics elements.
Good luck! =)
#dominiksky #calisthenics #pullups #chinups #frontlever #strengthtraining #streetworkout
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I will test this and come back when i get 40kg ,currently 3x3 with 30kg
Edit:
Finaly done with the progression from 3x3-5x5 with 30kg managed to hit 40kgx3 with 2 good reps and 1 bad rep. Yea this progression works👍🏾
How long you have been workout ?
@@darksa17 couple of years but i havent trained weighted pullups that much
Same bro
How many weeks did it take?
@@km_572 about 2-3months
used this method from you, and now I'm at 4*3reps for 110lb. It is not only safe but also efficient. Thank you. I also apply it on my bench press.
How you determine deloaded week or day?
@@Topsorawit have deload week every 4th week
Awesome results! Hey, I have a question. Regarding this routine, how many trainning days do you usually spend with the same routine, that is, with the same weight, sets and reps? I know progress is not linear, but I would like to know about your experience with this method. By the way, I've just started to follow this routine. Keep on trainning 💪💪
@@Topsorawit sorry, I missed your reply, your body will tell you. Normally 4 weeks.
@@tiagopiresabud4154 hi, it all depends, different age. It improves very slow. It is safe but slow progress. And I sometimes stuck on the same weight for months. 🐶
So awesome seeing my OAC in this video. You guys helped me a ton!! For those of you thinking about getting started with Dom, don’t think, do!
This plan works! I went from 30lbs to 100lbs. I always did 5 sets and as soon as I could do 5x5, I added 10lbs. I used 3 mins of rest between sets. Dominik is the master of strength.
Saw another video about this from your channel aswell, doing it for a while now, and i'm at 4*3 with 50kg at 75kg :) thank you. It works wonders
Glad to see you've reached a milestone long-ago deserved. Your old reels got me into training and your stalwart approach has always encouraged me to keep pushing myself harder in ways simply being a "calisthenics guy" never could have otherwise
Beautiful advice!
Here subscribing to the same mentality for the last 3..4 years, practically no injuries and I get away with minimal warm up, I can do crazy stunts without sustaining dmg and strength is steadily increasing. Only 5 items are needed and only one or two of these cost money: a truck rim (or other heavy junk metal), a strong band to tie the junk to your junk, a serious pullup bar, gymnastic rings and in my case an old rusty 32 kg kettlebell. All in it cost me about 50$ and a few days of work. Patience, knowledge, no excuses!
I've been stuck at 20KG Pull ups and 35KG Push ups as maxes for a while now, I'm going to take the weight down and try applying this over the coming months! Thanks for the tips, you got yourself a new subscriber!
Did it work
@@chandansimms9167 Yes, actually! I made it to 35 for 3 pull ups and 50 for 5 push ups. Most recently hit 50 KG for five dips as well. Progress is slow yet steady; but this definitely worked well for me. I implement this to this day.
@@ElessarMMAtry SSS Program of Ian Barseagle if you can afford it
Congrats on 400k
I love learning new shit. Thanks Dominik. Polishing up this routine of mine
Best exercise Is patience. So Dom, living the dream? Good for you, you deserve it
A true inspiration
Really love your channel Dominyk straight to the point no bull shit i really love weighted calisthenics so it's really helpful since i was only using my body for a while
this video is gold for whatever strenght development thanks bro
Even if u dont have a lat ! What in the actual fuck ?
I'm 43 and feeling the difference. Recovery is not at all like it was even just 5 years ago. But I'm determined to not give up and keep growing. Thanks for sharing your tips about training while getting older. Finally I hear some advice and encouragement that is accurate and makes sense. I am definately motivated now and will try out your weight increasing approach!
that sucks, I guess you have to counter it by other means
@@ATXpert Yeah. I try to get more sleep. I rest an extra minute inbetween sets too. Also, 6 days a week is just too hard now so I rest 2 days in the middle. But hey, I still look pretty good. I guess I just have to focus on small gains and mostly keeping what I have achieved.
Hey dude I'm 40
I train every other day or every third day, Dips, Rope Pulls, Squats. That's it. Pull and legs one day, push and legs the following. Do one parameter per two sessions, I e. 3*3 twice, then move to 4*3. Rest minimum 3min, up to 5.
Sleep plenty, eat till your full, don't stress the workout if your daily life is tampering with recovery.
We're all in a solo battle for strength, sometimes best policy is to hold off just a bit for safety and longevity : )
@@Nate_tureboy Thanks for the tips!
@@user-gv8vh1gz2b very welcome👍🏻💪🏻
Congratulation for 400K subscriber👍🏼. Thanks for sharing your knowledge with us👌🏼
went up to 25kg with this method before hurting the elbow, exaclty where you show in this video 😅 still cannot chin up after 10 months, but i kept unloaded pull ups and should able to get back at it with this exercise... without forgetting the deloading weeks this time
Pull up! Pull up! If I was the president I would make it a requirement for all able bodied people to do atleast 3 pull-ups.
Thank you so much for this knowledge man; you are a true inspiration.
thanks a ton for the video Dominik. Been stalling on my max pullups. definetly long overdue to try the weighted version and will use this system!
One of the best fitness channels!
Hey Dominik, great video! I built up to the 5x5 with the same weight and am now going to try 10kg for the 3x3. I was getting a little bit of golfers elbow to start but, I did a deload week and did some stretching and it seems better. This is the most weight I've pulled consistently in a while and it definitely feels easier than when I started with 3x3 on a lower weight!
Golfer's elbow is nasty. Definitely rest and stretch as much as you need.
I got it a while back. Took about 5 months of recovery before I could finally do chin-ups pain-free again. Don't be stupid like I was an push through pain. It will prolong your recovery and just make your life miserable. Take care, and good luck with your goals!
I hit 40kg pull ups following exactly this technique
Love your videos! 👑❤️
400.000 subscribers, at f...ing last ! Congratulations Dominik ! 🔥
Whats great about this is usually as your able to make pull more weight..moves like the muscle up will naturally come.
You are on fire
Great info, hard to find nowadays
I thought I was the only one with one lat!!!
Hey Dominik, how much rest would you suggest between each set? Cheers mate, you provide awesome content. Keep it up and stay strong. ;)
keep it on the higher side, all sets are supposed to be heavy, so 3-5min
I typically wait till my 3min timer goes off then approach the pull. I've never waited 5min but should try it!
Hello sir, in other videos Dominik advises at least 5 minutes of rest (more if you can afford doing long sessions). That's what powerlifters do, and strength training really is different!
I’m stuck on 55 kg weighted pull up (1rep)
Tried 60 kg I’m close to get my chin over the bar
But I’m not satisfied.
I think I’ll try 50 - 3 x 4 or something around this weight
I Appreciate the videos , thank you
Some golden quotes here.
nice, thanks
Dominik, give us some tutorials about middle split
nice thank you
Great channel.
So would this progression be okay with the neutral grip variation…I find this kinder on my elbows as I can suffer from golfers elbow.
Great advice here! I've been doing this with single rope pullups. I've been keeping an "even" set number so I can alter hands on top.
Is this wise or should I just alternate doing the 3 and 5 set scheme ensuring I begin with the opposite hand each session?
Also, I've been doing this simultaneously with weighted Dips and it feels amazing!
After 6wks I plan to switch to Rows and Pike Presses and then switch back to the rope pulls and bar dips : )
I cannot believe i was step loading wrong for tge last 6 months adding reps first instead of sets😭 it's actually a miracle ive made as much progress as i have should be pretty easy in comparison now😂
I can do 6 reps with 40kg. Haven't done a one rep max, but I estimate I can do 50kg, maybe 52.5kg. Goal is to get to 60kg until March
I was wondering if your pulling routine consist in 2 exercises can you use this method on both in the same training session?And does this method work for pushing exercises too?
I've found that step loading works great for any weighted movement.
Hi Dominik as always great video and information, i have doubt how can you grow with overhead presss? it’s a good option using this method too? Tks and that all keep growing
I can chip 110 lb and pull up 90 lb but I left the same as I was doing in 2019, getting past those numbers are very hard. I am 6ft and weigh 82kg. You spoke about tricep tendinitis/tennis elbow and this is why I go heavy on pull ups(40 reps a session) ONCE a week. I know you recommend to train twice a week but my triceps need 4 consecutive days of rest. Chest day, back day, leg day, 4 days rest and repeat is my routine. Training weighted pull ups twice a week is a way to get tennis elbow I think.
Me too bro I did for 4 months weighted dips and I feel pain in my tricep probably is tricep tendonitis
I like it similar to how I train. I do 3x5,3x4, 3x3 and work to a max single and than I restart at what I did 3x4 at but now 3 x5 and continue to increase weight each week until I can no longer increase at that rep range. Also use rows to help get more lat volume with high volume pump sets.
Classis linear progression
My 1 rep max is 52kg (114lbs,)
I can do 3 x 1 reps at this weight with just 5 secs rest between, just resetting hands
yoo my man 400k congrats dude, also one question how much reps in reserve should we have in the whole step loading method, for example if i can do 5x5 but its RIR 0 should i keep the weight up or should i start frm 3x3 and always keeping 2-3 reps in reserve
I'd keep 1 in reserve, obviously you know your limits. There's always progression this way. Especially if we listen to his advice on a deload week! It's actually pretty fun to drop some weight and crank out a few more reps!
@@Nate_tureboy thanks, right now i can do 16 kg for 3 reps so i guess 10 kg 3x3 will do the job right?
@@anestishs9929 sounds good to me! Dominik usually says deload/hypertrophy week but this time he didn't say hypertrophy. However deloading, maybe with just your bodyweight, and getting some higher rep numbers, feels great to get a pump and feel those hard earned muscles swell up : )
@@Nate_tureboy yes!
Why such emphasis on chin ups rather than pull ups as well?
I didn’t max out in while but i think my max is 30kgx3 and gonna work more on my pullups 👍🏼
I'm just a bit skeptical about something. My goal is basically to be able to add 45kg. Right now I can do 5x5 with 25kg. So my next cycle should be 3*3 with 35kg according to your rule. But being able to do 3*3 with 35 means I can do 1 with 45, according to your other rule. So I can already do it with 45? Except I can't...
I also go for chin ups as my main pulling exercise, much better than the overrated pronated pull up. What helped me was also doing negatives, and hit horizontal pulling patterns, getting strong at those exercises too. And of course, give your body time to adapt, never rush.
100lbs sounds cooler but what's that in real weight? 😅 (Might start using lbs to fuel my ego)
Looking strong, Dominik
How do you warm up for heavy set of dips and what weights do you do build up to it in the workout
Congrats!
What if i choose pull up and dips and I start doing that from 5 to 8 reps with the same cycle until 5x8? With less kg
can you do other exercises after this in the same session? like BW pull-ups, curls, etc.? will it impede progress?
Thanks for all. Just a question? How do you manage the warm up for weighted pull ups?
Are you doing any other back work. Is this enough volume to not allow the back reduce in size
Damn, literally watched a couple of your videos on weighted pull-up before my training today since today I started my weighted pull-up journey :D
I wonder if I am doing it right by starting quite light and next week I am gonna go a bit heavier but still relatively light and then on the third week I am gonna go heavy weight 3x3. I assume it's good to do so less chance of injury?
Been stuck at a 20kg pull up for 4-5 reps max for years now, did this whole scheme starting from 3x3 to 5x5 with 20kg, sadly it didnt work for me, I am at the same strenght level I was when I started it 1-2 months ago :(
After your work do back off sets like 3 x 6-8 on Colombu Pull-up
Then get stronguer on Biceps curl
Did you add slow eccentrics and holds over the bar for every rep
havent done that, you think its helpful for higher strength? Slow eccentrics sound like its more for hypertrophy@@chandansimms9167
I have a problem with 5x5 and wonder what you guys think of it... My issue is that if I can perform 5 reps for 5 sets, I probably didn't come close to failure in the first couple of sets. It seems more logical to me to perform 4-7 reps per set. For example 7-6-5-4-4. Any thoughts?
I see where you're coming from mate, but I don't think you have to be coming close to failure at every stage in the program. It's about volume training. How much weight did you move from point A to point B, that day..
Like the old Russki's step-loading method. Stick with a certain weight for a whole mesocycle until it becomes super comfortable before moving up in larger weights as opposed to 2kg every week. That's the reason the original 5 Kettlebells were quite spread out; you've gotta be swinging the 32 around pretty nonchalantly before jumping up to the 48.
Just my thoughts.
That's why you do reverse pyramid training
How much rest time do you recommend between sets, and how many days between exercises?
So if you’re doing this 2x a week would you do 3x3 twice in a week or would you do 3x3 then 4x3
man but how much is 100 lbs of your body weight? if i'm trying to set goals as 65 kg man
Dominik...did you say to stick with one set rep scheme, say 3*3, for one week (2 sessions)?
Or do we go from 3*3 to 4*3 to 5*3 one session to the next
If you can progress every session go for it! Oherwise every week, maybe every 2 weeks if it's too much ;)... Whatever works for you
@@trdic I appreciate the response, I'm gonna work on two same sessions/week and up my rest to closer to 5min than 3min and see how I do.
I personally am adding in about 6 isometric holds after the full dynamic session. Some straight arm dumbbell hollow holds or fully tucked back levers and fully flexed hangs to negative out.
I feel the biceps cranking after the holds and concentrate on my retraction/depression, back, and lats during the pulls
I'm doing weighted rope pull ups, currently 3x4 w/ 35lbs
Also working similarly with weighted dips
A question, can I progress in both weighted pullups and dips at the same time with the step loading or should prioritize only one movement?
Yesterday did 4×5 with 10 kg
should this be supplemented with rows and accessory work or should the sole focus be on weighted chin-ups during pull days?
Does this means first week ill do 3x3 and second weeks 3x4 and soo on like every week ill increase reps and sets so its a 9 week progress??
this program gonna work with weighted dips too? Right?
Yessir!
I do weighted Dips, weighted rope pull ups, and super squats. I've seen very quick and pleasing muscle adaptation, definition, vascularity, and shape👍🏻
Till which number I stop to progress to the next one, for example
1×3
2×3
3×3
4×3
5×3
How many sets I need to progress ?*
And the rest time every set i end ?
Once you get to 5x3 go to 3x4, once you get to 5x4 go to 3x5. Also rest at least 4 minutes between sets. This will allow you to recover and give your all each set and if you can't give your all, you have to rest longer.
How often do i make the sets/repd higher?
0:34 where did his right lat go?
Reps in reserve ?
Rest between sets?
why chinup and not pull ups ?
How long should I rest between sets boss ?
I’ve done 140 pounds and I can’t remember how I achieved it 😅
3x3 twice a week , surely that is not enough volume ?
You do 3x3 first day 4x3 next time you work out so your constantly progressing. We can add volume is other exercises. I follow this plan for weighted pull ups and dips and I usually throw in body weight rows, pike press ups and some kettlebell exercises after I have focused on my main goal- the weighted pulls and dips.
Surely? Have you tried it? How long do you plan on sticking with the plan? We're talking about maxing out these pulls.
You must be thinking in terms of hypertrophy, this ain't it. But, if you're like me, you will see very quick muscle definition, vascularity, and shape increases
@@Nate_tureboy yes I agree and I forgot to add the volume excercises i do are not in the same day as the weighted stuff 😅
@@samuelcollins9472 all good dude! There are soo many parameters and variables to training. Then add in our individual needs and it really just pays to be knowledgeable in exercise in general, listening to our own body, and having end goals in mind : )
Once I do all the sets for the given push or pull or legs (I'm only doing Dips, rope pull ups, and squat/st leg deadlift) I "finish" with straight limb, fully contracted limb, then middle rom isometrics! There's a lot to be gained from isos, either alone or coupled with extra training
For instance after my single rope weighted pullups sets (all of them) I do three bodyweight flex hangs for max time, then three planche leans or straight arm hollow holds with dumbbells, and then sometimes three 90* arm dumbbell/barbell flex holds for time
Adding in those Isos after pulling and then doing straight leg deadlifts will get your posterior chain, arms, and lats fired up!!! On push days ending with what's termed super squats will, again, fire up your whole damn body! Other than these 4 movements I do no other "exercise" besides walking and by in large not a lazy bastard, ie I don't have a television or computer or gf so I'm always up and moving or at least engaged in real life : )
Hope this helps with perspective
@@samuelcollins9472 same for dips ? 3x3 4x3 5x3 3x4...5x5 ?
Is this how you program it? Workout 2 times a week let say Monday and Wednesday
Monday - 3x3 you hit all reps and sets you move on to 3x4 for next training day
Wednesday 3x4
Or
is its 3x3 for 2 times a week then the next week it's 3x4?
A number of us have commented this question without reply. So I'm replying to each of you. I've been trying this method with dips and rope pulls. I feel it's safer and more productive to stick with one parameter per week, i.e. 3*3 both training days per week and then next week 4*3. I find that with 3-5min rest periods you can even get 3 sessions per week in depending on the rest of your activity.
Currently I'm doing Dips, Rope Pull Ups, and Squats...pull and legs one session, push and legs the next, every other day if I can, every third day depending on the rest of my life (work, nutrition, sleep, etc)
Take your time. My muscles have been getting very shapely like this as well as vascular and defined
C'mon!
Can I do rows and other pulling too?
wouldnt weighted pull-ups be more effective than weighted chin-ups?
W. Chinups... If you wanna look at it scientifically include more muscle mass... W pullups will work awesome as well tho ;)
Depends on where you wanna go. Chin ups will help ultimately with one arm pull ups. Pull Ups will ultimately help with muscle ups and probably front lever.
Do one then the other for overall development! We're all after our own goals : )
Ok so lets just say I am doing 20kg 5x5 currently, do i start my first set on 20kg also? Or do you recommend a warmup? Aka bodyweight x 5, then 10kg x 5 before starting the working sets of 20kgx5x5?
I typically do about one set of bodyweight reps, about 8 or so after 5min jumping jacks and shoulder rolls with a band. Just get juice flowing and use the bodyweight work to focus on the muscle groups and technique
Also, he's talking about using the same weight from 3*3 all the way to 5*5. Then deload a bit and start back at 3*3 with an added 10kg
You teach us very good about strength but what about power or HIIT
If you're not an athlete or needing to lose weight there's no point in hiit. It's a huge drain on energy
Have you tried these parameters with three types of exercises like dips, pull ups, squats? You won't need anything else if you're not an athlete of any kind
@@Nate_tureboy well what if I am an athlete
@@cutee1703 then you probably have coaching or enough experience to set your own exercise programming and not watching youtube videos to base your athletic training on since it's not sport specific or even specific to your age, weight, experience, recovery ability, nutrition, or sport specific goals
Do you increase sets/reps on a weekly basis or per session?
That was my question. I've been doing this step loading with dips and rope pull ups and I feel it's safer and more productive to do two of the same per week. I.e. do 3*3 twice in the week and then go to 4*3 the following week. Notice he mentioned your connective tissue needing to "catch up" as it doesn't strengthen as quickly as muscle.
Btw I've noticed great body definition improvement doing these strength based parameters
Whats the rest between the Sets?
3-5min
May the Lord bless you and protect you. May the Lord smile on you and be gracious to you. May the Lord show you his favor and give you his peace.’
Numbers 6:24-26 NLT
Hey,
how much break do guys do between the sets?
Currently at 4*4 with 24kg
On heavy exercises like the weighted pull up, chin up, bench, squat etc I rest about 5 minutes.
No right lat ? Is that a genetic stuff ?
where are you in the US man?
Clearwater, Florida =D
It's pretty down there! Check out Anna Maria Island one day
Hey Dominik, any recommendations for those who find the +10kg weight jump too large? I'm a pretty light fellow (~130 lbs) and adding 10kg can be too difficult a jump. I can currently do 3x3 with +50lbs, for reference.
Have you actually tried the method in the video? You should be working with that 3x3 weight for AT LEAST a month (if you are able to add reps or sets every session) if training weighted pullups twice a week but may take alot longer. Patience is key. Enjoy the process.
That is how you can make larger jumps, if working in lbs add 10lbs instead
@@MJ-nh8fz so I typically don’t have problems adding sets. If I can do 3x3 I can jump to 5x3 pretty easily. Rep jumps are challenging. Should I just keep adding sets if adding reps is super challenging?
@@vishaalagartha1658 Dominik explains all this in the video, if you can do 5x3 with say, 20kg the next step is to try 4 reps but drop back down to 3 sets, then try and add sets again until you can do 5x4 then back down to 3 sets for 5 reps, add sets upto 5x5 then add weight so your back to 3x3 then repeat the process.
@@MJ-nh8fz agreed, but I mean that even once I'm able to do 5x3 at a weight, the rep jump to 3x4 is still difficult. Adding sets isn't too bad, but adding reps OR weight is challenging.
@@vishaalagartha1658 ah ok i understand. Can you do 1x4? If you can then your 1st session after 5x3 may be like this
1x4 2x3 then try 2x4 1x3.
If you can't do 1x4 i would probably try 6x3
I can use the same method with weighted dips too. right?
Use it with overhead press as your main pushing movement and then use 3-5x6-8 for your dips and accessories
@@blizzake2105 use 3-5x6-8 do you mean 3x6 4x6 5x6 3x7 ...etc ? So i'll end up with 5 sets of 8 reps on dips ?
achievable for everybody, but not for me...
10 kg jump??? Seems extremely big
Yeah 7kg jumps work for me
how many rest between set ?
At least 4 minutes
Whats your age bro....
Rest time between sets ? And how many days in week we have to train weighted pull ups?
he said twice a week and from previous vids he recommended 5 min rest in between sets.
Thanks bro
I wait 3min then approach the lift, up to 5min is fine. Do each parameter twice a week, i.e. 3*3 twice then move to 4*3
@@Nate_tureboy what's ur pulling sets bro and how much ur pulling
@@sagarpaliyal3001 I'm following this step loading method. Only difference is that I'm pulling one rope so hand over hand. Therefore I need to do even sets to ensure both sides are getting equal work
Today I will be on my second session of 6sets of 4reps with 35lbs. In the program this would be 5*4. Next week I'll bump up repetitions and for two sessions and then take a deload week.
I tried this a few months ago but it didn’t work. I actually got weaker doing this. So I went back to bodyweight.
Edit: I just tried now and I managed to do a 40kg weighted chin up at 100kg. How would you recommend I progress now?
100 lb is nothing. Strive for 100 kg, Boys.)
65% not natty