IKR. I actually hate it when guys go "I can do a 80 kg weighted pull-up" and what they mean is bodyweight + 10 kg. Lmao. Bs. People just want themselves to sound impressive. It pisses me off.
@@jakobottesen fair enough, I tried doing his program and I didn’t really manage to progress as much as I would have liked in 7 months so I’m going try a different method
Great stuff man! This is the programming I'm currently using as I get back into training after a long time off with health stuff. Works well with assisted and bodyweight pullups & dips too!
The Russian method is so good, been using it for not just my weighted compounds but also front lever raises. The method also works at high rep ranges like let’s say you had enough of 3x3 to 5x5, you can go 2x7 to 4x9 or something of the sort.
@@jakobottesen Would be good to switch up rep ranges i suppose. Im recently did 30kg 3x6, i think after having done it for 5x8 might switch to ur rep ranges
@@AzizPhilosophy Approximately how much time does it take to reach your level? Assuming you workout 2 times per week specifically pullups? Though everyone can't progress in the same pace but I'm curious, can't wait to reach that level
@@CRUSHED_GREMLIN_RL I can do chin ups with 30kg for 10 at a bodyweight of 75kg. I would say if you train intelligently and consistantly you should get there in a year or so. But its hard to say ofc, just go ahead and try. Might be faster or slower than me but you will get there
Congrats on 2k subscribers!!! Also I did not know that overtraining could reduce energy levels outside of the gym. Maybe that is why I am always tired despite sleeping 10 hours a day.
Started doing weighted pull ups in the beginning of this year and set a goal to reach my bw (~80kg) before the end of the year. Currently I am stuck at about 60 kg with a 1RM at 65. I am definitely going to give the Russian method a try.
@@amirtorhan2762 sweet! 🚀 Also, if you want to connect with other like-minded, passionate athletes that push each other to be better every day, consider joining our free community (link in description) and keep us updated on your journey ⚔️
@@nihalbhamrah4726 not to worry, as long as you stay consistent you’ll make lots of progress. In the short term it’ll feel very slow but you’ll look back at 1-2 years of consistent training and realise you’ve made lots of progress
@@nihalbhamrah4726 dope! Feel free to join the free community (link in description) for connecting with other like-minded, passionate athletes, sharing your wins and getting help if you get stuck
@@ERVYES hahah thanks 🤠 all in all since when I started training with extra load, more or less 3.5 years. But it took quite a bit of testing to get to the system I covered in the video and I spent about a year training only for the OAP, then a few injuries (not from calisthenics), etc. So difficult to say how long it would take for someone purely focusing on calisthenics and with a good program from day 1 lol
So volumizing like crazy. Got it. Im currently utilizing some other system but might do this for pullup specialization once i hit my body weight for reps. 98kg currently pulling about 75 ish. For dips im pushing 91 kg and even if it looks ridiculous because well, im still using the gravitron the pecs are starting to come up like crazy. Dont discount closed chain exercices like these. They are mega useful.
@@Oi-mj6dv roger that man, best of luck 🫡 feel free to join our community (link in description) for access to a group of other passionate, like-minded athletes to level up with 💪
@@LedessindeRoy thanks man! For me, doing only one arm pullup training for a year did improve my weighted pullup a bit. Granted, I would likely have experienced way better gains from doing only weighted pullups instead. But there was some carryover. Also, single limbs are stronger than joint limbs, relatively speaking, and so I was curious to see what effect training one arm at a time would have on a joint-limb exercise like the weighted pullup. I might make a separate video about single vs joint limb performance if people are interested ⚔️
hey, great video! i weigh 55kg, and ive been very slowly getting +0.5kg increase per month on my 1 rep max pullup. My PR is now 18kg and working my way to 20 which is great, however...for the last 2 years my reps in weighted pullups have not increased. ive been stuck on 4 pullups of 10kg for a very long time and not sure why. p.s im not fatigued or tired, even after periods of time where i dont trian like on holiday or deload weeks etc, it doesnt change :(
@@JadesFitnessBucketList congrats on a PR of 18kg! I know very few girls that can pull that much 💪☄️ As for your training, it pretty much makes sense that you can “only” do 4 reps of +10kgs given a max of 18kg. What sort of program are you currently following? Feel free to shoot me a direct message in the free community (link in description) and I can look more into it +- we can discuss it on a live call next week
@@jakobottesen hey ah thanks so much! ah it was just a quick thought i had while watching your vid. my previous PR was 14kg 8 months ago and even then i was doing 4 x 10kg pullups. i thought. my strength was increasing given the increase in my 1 rep max but perhaps not in everything! i train calisthenics 2x week 1 and 3x week2 of 1hour 20 mins and although do not implement the russian method, i think i stick to similar things you mentioned in the video. this is a mixture of pullups, dips, handstands, pushups and their variations at bodyweight for endurance, or adding weights, or adding pauses mid muscle tension of the movements etc. youre super strong, so impressive to see all you do!
@@JadesFitnessBucketList hahah thank you! 🤠 do you do weighted pullups in your training though or just bodyweight? And if WPUs, how many sets/reps and when do you increase weight?
@@jakobottesen hey yeh i do, i currently do 4 sets of 5x5kgs pullups for workout 1 and 6 sets of 3x7kg pullups for workout 2 amongst all the other pullup stuff in that 1hour 20 mins workout
Most people will have medial epicondylitis with this training regiment. Using rings is generally healthier for joints because you can move from pronated to neutral to supinated. I advise most people to actually do at the same time PT exercises for the wrist to avoid tendinopathy by slowly loading the wrist
@@telkmx sure rings are a bit more gentle on the joints, but I don’t think the choice of bar vs rings is a deal breaker. Generally, I’d argue that most people with a baseline of ~10 clean BW pullups will manage to progress with WPUs without getting injured as long as they’re building up gradually, resting appropriately and deloading from time to time. Of course, if you start to feel strain in any joints, that might be a sign to slow down or alter your training, and if this is ignored you can absolutely get injured. As for physical therapy exercises, they could be useful to add in, especially if you have particular weaknesses you are aware of
@@jakobottesen - Doesn't have to be rings, but I learned the hard way the fully pronated grip is a huge problem for many over 35+. I got tremendously imbalanced and horrible tendonitis on my weak side with bodyweight pull-ups before I got a clue and stopped using fully pronated grip. Just practicing more pull ups won't make mobility issues go away. Stopping that and not fetishizing pull ups and using unilateral exercises got me balanced and healthy again.
Going to be trying this. I am curious to see how it goes.. I have been stuck at a plateau of 90-100lbs added for like 3 years now, clearly I have to nail down a program and put specific focus into it. BW is 165ish so I've got a ways to go. A BW added pull up is a monumental goal.
hey man! great vid! just a quick Q - when you talked about the progression of 3x3, 4x3,5x3 you meant to do that in the same week? so you train 3x per week, and then on week 2 you move on? what about trainees who train 2 times a week?
@@jakobottesen thx for answering ! So just to be sure i fully understand what you’re saying - week 1: 3x3, 4x3, week 2: 5x3, 3x4, week 3: 4x4, 5x4 and so on?
What worked for me when i was a teenager 10 years ago, i did pull ups everyday before any other gym training session and it was simple 3 sets of maximum pull ups either with weight or even with own body weight and resting for 5 minutes after each set, My maximum was 38 pull ups with own body and i didn't even knew what straps were or chalk i used just my bear hands, or i could do +50kilos for 6 reps , at the time my own weight was 71 kilo. Sadly i dumped pull ups and now 10 years later i am trying to retrain myself, however my methods seems to be to harsh on my current body, from 38 i dropped to 8, last year started doing pull ups however only few times a week, now i can do 26 , but my bodyweight is 82kilos. I will need to use your progression method for sure
@@thaddeus2447 keep it up, let me know how it turns out 💪 feel free to join our free community (link in description) to share your progress and learn from other like-minded, passionate athletes
hello and thanks for the video, I want to start training using this method. I have a couple of questions: how long should i rest between sets? how many times a week should i train pull strenght? im also training front lever, so should i train it in the same session? after the strenght workout, can i finish it with emom?
@@prot08 MINIMUM 3 minutes rest time, 2 pulling sessions per week, can combine with FL in same session with emoms at end but arguably not the best approach… Check out this video for more details about the program: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=1U0R2VCoA3_Yyh0B And join the free community (link in description) to discuss these things further + a specific approach that would work well for you
@@user-zg6dj1bu3m depends on the intensity and volume… could work but if you want to do 2 sessions per week, you quickly run the risk of doing too much volume. Join the free community (link in description) and we can look more into it during one of the live calls next week
@@Hon56 however much you can manage, whether that’s 50 or 75% of regular intensity or what have you. Not too important. Do what makes sense for you to get back to working weight as soon as possible
If i were to do this with ring dips too, would it be good idea to superset? 3 to 5min rest between each exercise. So pulls rest, dips rest, pulls rest, dips rest ... to n sets
@@matthewcobbz84 could be done, but it might be extra tough to finish all the sets (lots of sets of high intensity). Personally, I tend to do push and pull on separate days
apparently i've been using the russian method this entire with my clubbells- ofc it would've been a good idea with pullups 😂thx for the heads up for my silly ass
I started doing 1x3 4x5 a top set and 4 working sets, Increasing the working set by one set each week. Closer to comp lower the sets and start doing 1x1 and 3x3 to make sure the training is more specific to a one rep max. What do you think?
@@emmanuelokoro1793 honestly that sounds quite good. It might be a rather high volume if you do lots of accessory exercises as well, but we can discuss it more on a live call if you’re in the free community (link in description)
@@dieNNGhighlights awesome! Feel free to join the community (link in description) and both share your progress and level up with other likeminded athletes worldwide ⚔️💪
hi! great video i will try this out. I just have one question, if say i start at 3 reps of a certain weight, what’s stopping me from resting more and jumping straight to 5 sets of 3 reps until i’m able to do 3 sets of 4 reps?
@@br34kf4st7 not much in the beginning, but as you increase weight, it will be difficult to jump straight into 5 sets of 3 reps at a new weight (it can be a bit heavy on the joints for the first session @ new weight), and it’s generally recommended to gradually increase
twice a week to begin with is good. Don’t do that 3x a week or more, strength training requires a lot of recovery. If you do it once a week you can do a hypertrophy training on your second workout day, this method is called concurent periodisation and is great to avoid plateaus and progress long term
@@mortenprins if you mean rest, I tend to do minimum 3 minutes between sets, sometimes as much as 5 minutes rest. Don’t worry too much about how many minutes though. Go back to the bar when you are mentally and physically ready for the next set. This is important when doing high intensity strength training 💪
How do incorporate this in my weekly training? 3x a week? Mon wens fri? Example mon 3s, wens 4s, fri 5s? Or 1 week.. 3s on all. Next week 4s on all. And so on? And how can I do this 2x a week?
@@mikimilostnic2366 2x per week. Start with 3x3 then 4sets x 3reps, 5 sets x 3 reps, 3 sets x 4 reps, … More details about this in the latest video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=Gbmtn7bx-4e6RAml
@@dizietz nope. I’ve noticed weak/sore/“tingly” elbows from time to time but never got any tendonitis. I believe that: - balancing out pulling with pushing, - alternating between WPUs and WCUs, and - listening to my body (eg lowering volume/intensity when the elbows feel strained) are the factors that got me through with no elbow injuries (at least thus far)
@@jakobottesen cool! I weigh almost 90kg now ( I've been climbing for about 15 years), and whenever my volume of 1 arm pullups goes to over 10 or so a week I get pretty bad golfer's elbow. I suppose it's a bit tougher at my weight/height
@@dizietz maybe you’d benefit from gradually increasing volume? 🤔 feel free to join the free community (link in description) if you want to connect with other passionate climbers and calisthenics athletes. Quite a few of the guys in the group are what you could call OAP enthusiasts - maybe some of them have already solved this problem in their own training. If not, maybe you get some value from the oap course modules in there
At the age of 47 I got severe golfer's elbow from one-armed pull ups. For 30 years before that I never had any problems. But now it seems my elbows will never heal perfectly. When you are young it is easy to train and progress seems easy, but stress and injuries will accumulate and you have to adjust.
Hi there! My 1 rm is around 42.5kg @ 64kg bw and I'm on a 3x5 program whereby I increase the weight by 1.25kg whenever I am able to complete all 3 sets. The 3x5 went really well for 4months but I suddenly stalled hard at 32.5kg for over a month. Would definitely be giving the Russian method a try. Let's say I complete 30kg 5x5, what do you think is an appropriate 3x3 weight for my next session? At least base on your experiences at this weight range
@@junholow3157 Depends how it feels… 37.5kg is probably a relatively safe bet. You might be able to make 40, but depending on how long you spend on 30kg and how well your reps move, you could struggle. I’d test it out when you get to that point. My most recent video covers some more programming tips / progression stuff in greater detail, so feel free to check it out too: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=vpJJOfgTx1Chu7KR If you start with the Russian method now, would you start with 30kg for 3x3 or jump in at other set/rep numbers?
@@jakobottesen thank you! 37.5kg sounds decent. I was intending to start off with 5 sets of 3 for my first session with 4-5mins rest between sets, which should be manageable. If I only manage 4 sets, then my next session would be 5 sets of 3 instead etc.
@@junholow3157 nice, sounds good! 💪🚀 btw, feel free to join our free community (link in description) and level up alongside likeminded, passionate athletes all over the world ⚔️
Some friendly comments after watching 'Day 68': 1. not sure how you 'ramped up' to 68kg, but it looks like you jumped from 50kg to 68? I would probably do 50, 60, 65, 68. 2. I think climbers have slightly different form than streetlifters, but I would try to pause at the bottom before starting the rep, maintain straight legs (or the same degree of bend) throughout and avoid any lower body movement, and fail the rep after any 'double movement' (up/down/up). 3. not sure about your programming, but have you tried tapering/peaking up (or periodization in general) to a 1RM attempt? you probably can't remain in a 'peaked' state for 68 days and might have gotten a slightly better max
@@fshiu thanks for the comments, I’ll keep them in mind 🤠 as for the max, I specifically wanted to test out doing a gradually heavier WPU every day. But yes I am aware that this is not optimal for peaking. I’m considering doing a proper max test in the coming weeks
After each day of workout do I take one day of rest? or do I do it 4/5 days repeatedly then take rest for 1/2/3 days? I mean I can do that everyday, which also feels good, but there is a concern regarding muscle fibers healing and becoming stronger than before.
@@CRUSHED_GREMLIN_RL if you’re asking about rest days, I would normally do 1-3 rest days per week depending on the type of program I’m running. But when it comes to WPU sessions specifically, I would do no more than 2 times per week. The other days I would train legs and push. Hope that answers your question 💪
@@jakobottesen i do weighted chinups, after each day of chinups, I rest 3 days, i thought I was taking too much rest resulting in inefficient use of time
@@CRUSHED_GREMLIN_RL 3 days works well. You could alternatively do 2 and 3 days rest every other interval. So for example Mon pull, 2 days rest, Thu pull again, then 3 days rest. But 3 days is good. That gives you enough rest to ensure really good training sessions ☄️
I tend to do 2 workouts per week. After a deload you want to get back to the system as quickly as possible. Maybe you want 1 session to build up, or 2 or 3, but try to get back to the Russian method as quickly as possible
Hey Jakob, I was wondering whether you have tested your best 5 reps x 5 sets these days, to see what 5x5 weight is equivalent to +95% 1 rep max. If you do know, do you mind sharing it?
@@truongsinh9955 I was pretty close to 50kg for 5x5 about a month ago, then went on holiday and had some lighter training weeks. I’m building back up now, but shouldn’t be many sessions away from 5x5 for 50kg. To be fair, now I’m doing pull-ups. I am a bit stronger on chin-ups but haven’t trained those as much lately
@@jakobottesen Since your 1 rep max is + 67 kg (94.3% bw), your body weight I'm guessing would be 71 kg. So 5x5 +50 kg (70% bw) is equivalent to that. That's awesome. Now I have something to strive for! Thanks for responding!
I'd put it this way: the more pulling strength you have, the better you'll do with the OAP. But from my experience, you need to do specific OAP training to get the best OAP results
@@jakobottesen thanks for your response! But how to combine this program with the OAP progression? Do I need to add OAP training after weighted pull ups sets?
@@maxantsyferov5493 personally I have had times in my training where I have prioritised one over the other. OAP training is quite taxing so if anything I’d start off the workout with a few OAP-related sets, then do WPUs, if the OAP is the main priority. Otherwise, it might not be optimal to have them both in the workout split at the same time… although you could use one arm hangs and scap pulls/shrugs as supplementary exercises if your priority is WPUs
@@jakobottesen what would you say about splitting OAPs and WPUs by days? For example, I have 2 heavy trainings per week, what if I do weighted pull ups + weighted dips on Monday, light workout on Wednesday and OAPs + weighted dips on Friday?
How often were you doing this per week? I’m planning on doing it 3 times a week in between my boxing training, Tuesdays Thursdays and Sundays we’re going to be for weighted pull ups
@@hecate7278 it was originally meant as a segway to a different chapter of the video. I honestly decided to remove it before uploading, but apparently I forgot 😂😂
Hello ! You say first session is "333" then next session is "3333" and so on. Going from 333 to 55555 for someone who trains 3 times per week is equal to 9 sessions or only 3 weeks and then you add 10 Kgs (for example). And then you say we spend 1.5 to 2 months per weight. What did I miss ? I need to read again Steven Low OC- periodization and cycles chapter from Soviet russia for sure, now that I'm getting started with weighted stuff. A suggestion for another video : I'd like to see a comparaison between Power and Strength training. Cheers
I would recommend doing 2 sessions per week to more adequately recover from session to session. This means that you'll have 4.5 weeks of active training. If you need to deload that's another week. + building up over 1-2 sessions +- a few sessions at a particular number of sets/reps in case you need some extra intermediate steps. Pretty quickly, you end up at ~6-8 weeks. As for the comparison of power and strength training, I'll add it to the list 💪
@@jakobottesen Understood ! I forgot we are not robots and linearity doesn't really exist 😁 3 sessions of upper body could be overkill for me at the moment as you said. I think I'll replace my third session with legs training, depending on my cns fatigue and stuff. (I guess I can apply the same methodology for legs) Thanks for your answer
@@balbibou sounds like a good approach! Feel free to join our community (link in description) if you want to share your progress and grow alongside other passionate and likeminded athletes worldwide 💪🤩
I will give it a try, I recently got stuck at my weighted pull ups, I am 63kg and currently can do 40kg for 5 reps, so what weight would you recommend me to start? Should I test my max for 3 reps and go from there or, start lighter with 40 kg and slowly build it up? Thanks in advance, also nice vid, got a new sub 💪
@@paweljel5608 Btw, if you want to connect with other passionate calisthenics athletes and get access to courses, monthly challenges and weekly live calls, consider joining our free community (link in description)! 💪🚀
@@unkownn-ek6cl generally, I recommend 2 times per week. I would be careful with just adding this into a large existing back program, as the pullups require their fair share of attention. If you want to check out an example of how to set up an entire strength program with pullups (and dips), check out this video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=qafVUntZYbrj9qL2
@@enduraman1 that is an option, true, but I feel like it’s more unpredictable and wonky as strength fluctuates more in the short term. You might have a good workout and then increase weight by a few kilos. But what happens when you then have a weak day or two, do you drop weight again? I simply prefer to get really good at a particular weight by increasing sets and reps, then making a larger jump in weight, then spending time to get good at that weight and then making another jump
Hey Jakob How important is deloading? My sleep and nutrition is always good, so I rarely feel tired to be honest but I also have never done a period of deloading (not sure what I would even do with the extra 1-2 hours tbh lol)
@@bopndop2347 it of course depends on your training intensity and a few other factors… And I can’t speak for everyone but in my experience I like to train hard and I don’t believe I would be able to do so as effectively as I am currently, if I didn’t take deloads regularly. They’re a great tool for avoiding plateaus and letting your body recuperate after a tough bout of training
@@jakobottesen Thanks for the insight. I will consider implementing a week for it to try. I do feel that I train relatively hard, almost always to failure but again, my progression has been slow-to-average in speed. Thank you!
@@bopndop2347 no worries! Btw, feel free to join the free community (link in description) to join weekly live calls and progress alongside other passionate athletes 💪🚀
With the start of 3x3 what weight should i use? Like something i can do a 5 rep max with?? As if we use our 3 rep max no way will we get all 3 sets of 3
@@boneTHUGS111 good question. It’s a good idea to start with a weight you can do for 3*3 comfortably. A 5 rep max could absolutely work, but you could perhaps use an even lighter weight. Important thing is to be able to do the 3x3 well from the get-go. You’ll quickly get to more challenging sessions regardless
how many days per week do you do this? and would it be safe to add another more hypertrophy orientated back exercise after this? (eg lat pulldown/pullover/t-bar row) cheers bro!
@@sebhv6533 2 days per week. I don’t think it would necessarily be unsafe to add another exercise after the WPUs, but another question would be if there is a point to it… If your main priority is strength, hypertrophy must take a bit of a backseat. Conversely, if muscle growth is #1, you would have to program accordingly. Can you do a bit of both? Sure, but none of them will be optimal - this is important to be aware of. Sometimes I add on some bodyweight rows after the WPUs, but that’s lighter intensity and more to get in some horizontal pulling as opposed to strictly for hypertrophy or other purposes. If you want to discuss these things in greater detail, feel free to join the free community (link in description) and make sure to pop by some of the weekly live calls we have. TLDR: you can add an exercise for hypertrophy but it usually has an impact on your pure strength gains (at least to some degree), so be aware of your goals when outlining your program and make sure to rest adequately
@@l.abuddy23 Not necessarily. You pick up where you left off, but you might want to do 1-2 sessions after the deload to build up the weight. Ex: 3x4, 4x4, deload, 4 sets @ 60% of working weight, 4 sets @ 80% of working weight, 5x4 @ 100% (back to full working weight) When you are building up it is not too important how many sets/reps you are doing. One example could be 4 sets of as many clean reps as possible, but lots of other set/rep numbers would work too
Taht also clear up some of my other questions. I will for sure take lower wieght into account. Thanks for taking the time to teach us to to get stronger at the pull ups!
@@l.abuddy23 happy to help 💪 feel free to join the community (link in description) to get access to a brotherhood of passionate athletes, live calls, monthly challenges, etc. ⚔️
@@lenny.phl_official 2 days per week pull; then you can do similar setup 2 days push. More extensive video about this: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=DSNHesWzAOzeHihm
@@angryjohnny6094 not quite. You do 2 sessions per week. If you do 3x3 one session, you do 4x3 next session. So you change set/rep numbers each workout (2 times per week)
@@RS-hg6ny pretty close to failure if not fully to failure on all sets. On the last set I would really recommend going to failure. Rest times: minimum 3 minutes. If you want to learn more about the program, check out the most recent video on the channel: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=YyKi-HDp4n70g5G-
Ok if i want to take a break from statics and focus on weighted for a while so that i gain more strength which will help me later and do only this routine for 2- 3 times a week, it s about half an hour per session. It feels to little time dedicated to training. What else can i do then?
@@cristiancretu8685 good question. Stretching is a pretty good alternative hahah. Also, plenty of activities and sports can fill the gaps. Just make sure to not go ALL OUT as it will impact recovery. Sometimes people might prefer to add some activities to the mix despite slower progress tho, because it makes for a more engaging training week. There’s also something to be said for those that dedicate a LOT of time to training: you can do more volume if you also do more recovery Also, mental training such as visualisation has been proven to improve strength and skill adaptation. So if you are serious about making significant gains, this is definitely something to try out (I can make a video about mental training / mindset / visualisation if that sounds interesting)
@@JorgeTorres_777 I think full body might be a bit too much volume, especially for pulling if you want to do this system twice weekly. Join the free community (link in description) and send me a DM. We can discuss it more in-depth on a live call next week 💪
@@user-bo1wi6js4o minimum 3 minutes. For more details and extra volume, feel free to check out this video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=3cWdKbH_Y3H92vuU
Thanks bro, this is very helpful, but I have a few questions: 1) if you’re training back that day, do you just train weighted pullups/one arm pulls or do you do other accessory exercises? do these hurt progress or put a harder load on cns? 2) if you get strong on low reps, do you also see significant strength gains on say, sets of 8 reps?
@@Stefan-qi4ms 1) I mainly do WPUs / OAP training on pull days, but sometimes add in some bodyweight rows at the end (for some light horizontal pulling work). You can get away with a bit of extra volume post wpu training, but I would be careful with diverting attention away from the main movement 2) there usually is some carry-over, but if your main concern is mid-high rep wpus it would be more optimal to train that rep range Hope that helps. Btw, feel free to join the community (link in description) if you want to connect with other athletes 💪
@@larisdalley7383 2 times is good yeah, that’s what I usually do. For more details about programming, check out this video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=5ArSs0QaVuTF-EP_
Hey Jakob, do you switch between phases of pull up and chin up? i.e. 3 months only do weighted pull up, 3 months only do weighted chin up. If you do, do you find that such switch has a carry over effect between the two? i.e. before the pull up phase, your best chin up is +30 kg x5x5, then you get stronger on pull up during the pull up phase, then when you return to the chin up phase, your best chin up increased to +35 kg x5x5 or something like that
@@truongsinh9955 honestly, I just switch when I feel like it. I did weighted chin-ups for a while then switched to weighted pullups and have been doing that for several months now. Switching grips is also a great tool to avoid overuse injuries if you start to notice strain in shoulders/elbows/wrists
@@jakobottesen Thanks! My weighted pull up is significantly weaker than weighted chin up, probably because I very rarely train pull up haha. With this progression you talk about in the video, I've been building my chin up back after a sort of high volume phase. When I hit a plateau I will probably switch to pull up to see what happens.
@@truongsinh9955 sounds good 💪 feel free to join our free community (link in description) to share your progress and level up with other athletes worldwide 🌍🤘
I know this progression system works on compound movements like bench, squats, deadlifts etc. But you got me wondering, does it work on isolation movements with different rep ranges??
@@antoonkraicheh97 I’ve thought about this myself but never really done any testing for it… I usually end up thinking higher rep ranges are advantageous either for hypertrophy or for lowering the risk of injury with weaker muscles you want to strengthen. Could be dope to test though, although it probably is a bit more tricky than with compound movements
I have found chin-ups(or supinated grip pull-ups, however you want to call them)to be immensely beneficial exercise and for me completely trumps over pull-ups due to the increased bicep activation(chin-ups are actually measured to activate most bicep out of ANY bicep exercise). I also enjoy doing them a lot, and while I have been very irregular with my training(roughly 1 time a week averaged over a year, when I looked at my training notes), I did make some significant progress. At my best I did sets of 10 with 20kg added(my effective weight was about 100kg). I have also done a rep with added 50kg, so the total weight was 130kg. That being said I believe in well-rounded regimen and would like to do more pull-ups as well, and work on my mobility for greater range of movement for chin-ups too. I can't do a proper pull-up with bar to the chest, if anyone could share any decent upper body mobility routines/exercises/stretches, I would highly appreciate.
I don’t understand how to know if you can go for the 4th or 5th set? You just try it and if you can manage to reach the number of reps to count it as fine? So you just try every time to see if you can manage to do it?
@@krnseu5073 nah, you go in with the intent of doing 3 sets when you start out, then 4 sets the next session, then 5 sets the next session and then back to 3 sets again the next session, etc etc
I've been trying this 3 times now I get to +27kg then hit a wall get super super fatigued for weeks lose all my progress and have to start again (around 15kg) don't understand what's happening diet and sleep is good. It's impossible
@@Lilwayha there’s most likely a pretty simple fix: overall program volume, cycle length, weight increments, deloads, periodization, etc. If you want to discuss your situation more in depth so we can find a solution, join the free community (top link in description)
@@jakobottesen hey thxs for the reply ❤️ I did 5 sets of 3. 3 times a week lasted two weeks absolutely destroys me with fatigue. Maybe I should start with once a week and build up? I also climb and work is hell
@@Lilwayha 3 times per week sounds like a lot of volume (too much in my opinion). You could start with once and then build up gradually, that sounds smart. I wouldn’t go up to more than 2 times per week regardless. Send me a DM in the community if you’ve joined, and we can discuss further during one of the live calls next week 💪
@@Lilwayha I climb twice a week and like to strength train in calisthenics as well as run and I know your struggle with fitting it all in without being fatigued. Honestly for me I've found that doing my heavy pull and push sessions once a week or even once every 10 days is plenty to see good progress. I think people really underestimate how long it takes for the central nervous system to recover when pushing yourself to your max. Just look at pro power lifters who only deadlift once every 2 weeks because it takes so long for their CNS to fully recover so they can get the max out of their next session.
Yepp, but you will progress at a somewhat slower rate. An alternative is to do 2x per week with some rows at the end. But it is important to know what your focus is: purely strength vs some strength/hypertrophy vs mostly hypertrophy. I cover this in my most recent video, where I detail a full push / pull strength program (👉 ua-cam.com/video/p_rQegMhlUg/v-deo.html)
@@jakobottesen thank you I will be implementing this push pull programme for sure. For the dips and pull ups could they both be done off of rings rather than bar ?
@@suz1408 happy to help! 💪 Yes, you can use rings. For the pullups it is a bit more safe for the joints, but it will be more difficult for the dips given the instability of the rings
Curious what your thoughts are on this. I’m an intermediate to advanced lifter. I’ve been bulking for 2 years. Currently 6 feet 223lbs. I’m able to hit regularly 8-9 clean pull ups and have been able to maintain that for most of my bulk. My weighted max is 60lbs at my current weight. I do notice a brief period each time my weight goes up where my reps across sets get harder which is why I stopped adding weight and just do BW now. How do you account for weight fluctuations? Is it better to stay leaner and lighter then progress from there? Thanks for the video!
@@alexandrehendrix8407 personally I don’t really do cutting/bulking, so I don’t have too much knowledge about this. I tend to main gain (slowly slowly add on tissue), and then the Russian method works well. But I am not sure what tweaks it would need if any at all when bulking… the thing that the Russian method does well is mitigating weight and strength fluctuations that occur (even at a “constant” bodyweight). As long as you’re not dirty bulking / in a massive calorie surplus though, I think it would be possible to do the Russian method (although maybe 2 sessions at each set/rep number)
So you can add a whole SET of the same reps? Sounds crazy to me. I will use your template but I cant believe I can add a whole set from week to week while keeping the reps.
For the Russian method, I don't understand why you would increase the number of sets. If you want fast gains, wouldn't you pick a weight that you can do 3 reps 5 sets (as 5 sets is more effective than 3 sets) and then slowly build up to 5 by 5, then increase weight.
I explain it more fully in my most recent video: ua-cam.com/video/p_rQegMhlUg/v-deo.html There are other things you can do, but alternating sets/reps is a good way to build strength consistently over time
@@DavidWoodMusic “consistency is what transforms average into excellence” - good luck! Also, if you want to join a community of passionate athletes to keep each other accountable and help each other reach new levels, check out the free community (link in description)
Wait How are you able To do a 3x3 Or 5x5 With the same weight? normally after Every set You are more and more fatigue so how does that work ? do i leave Reps in the tank or what
@@Cavani55 3x3 one session, then 4 sets x 3 next session, 5 sets x 3 the next session again. Then 3 sets of 4 reps, 4x4, … until you get to 5x5. Then 3x3 with heavier load
@@jakobottesen yes i get how the system works Im just asking Do You perform with By not going to failure or what Because its impossible To go to failure with the same weight doing the exact same reps 3x in a row so im asking if maybe first set is 2 reps off failure , 2nd set 1 rep off failure , last set is to failure
@@Cavani55 nope, till failure all sets. But I think we’re speaking past each other. We can cover it more specifically on live calls next week if you’ve joined the free community (link in description)
It’s an interesting system. However, to me it seems like you would have quite some reps in reserve during your first set when using straight sets. Does anyone have experience with this?
Step loading. Interesting way of progressing alongside wave loading. 10kg might work at the very beginning but it won't work after that. I'd say 5kg becomes more realistic and then less and less.. especially when you starting reaching 45+kg and then definitely 60+ etc. It also depends on genetics and varies person to person. Some genetic freaks can keep this steadily going for a lot longer. I'm talking about the average guy.
@@Eruptor1000 absolutely, I wrote a line about the weight increments decreasing over time in the video, but it was just text on screen so could’ve made it more clear
@@Eruptor1000 largely agree bro. The specific weight increments tend to differ from athlete to athlete, but they do absolutely get smaller as you get higher up in load (at least if you don’t change the other factors)
My Weighted Chin Up (WCU) was plateaued for a while when I decided to train One Arm Chin up (OAC). As I trained OAC, my WCU did not increase at all, and eventually decreased even though I can still do the OAC. At my peak WCU strength (+82% bodyweight one rep max) I was NOT able to do a OAC, and after training OAC my WCU strength went down. That is to say, I don't think they are correlated enough to justify using OAC as a variation to improve your WCU. If you want to learn OAC, then learn it for the sake of learning the OAC, not improving your WCU.
@@br34kf4st7 I trained negatives until I could do a 30 second negative rep before switching to band-assisted OAC. I trained to be able to do band-assisted for 5~ish reps before moving on to just going for it raw. I would struggle as high as I could before assisting with my other arm to complete the rep. A couple more sessions and I got it. I think it ended up having a lot more to do with my body learning the technique since it already had the strength
I have shift job in prison guard so i have poor sleep bcause i have to stay up all night. Even when i off from night shift, sometimes i still have to go office in the morning or afternoon bcause additional task..can you give me tips for this case please?
@@andimoehammadarisman9084 I would say focus on the things you can do: - train at the intensity your rest/recovery allows you to train at + stay consistent (you might not be able to go “balls to the wall” in your training but “long term consistency beats short term intensity“) - eat well - try to get in power naps (before/)after workouts for some extra recovery - alternating cold/warm showers can also be great for recovery Hope some of that helps.I can make a longer video about recovery strategies and resting in the near future if that’d be interesting 💪
I can only do 8 pull-ups and I struggle with the 8th one, my upper chest reaches the bar so I don’t really meet the ideal requirements. I have been struggling with increasining my pull-ups for so damn long and I am sure my sleep schedule plays a big role. I am literally writing this at 5 and I have to get up at 9 so there’s that. Anyways I can do 4 maybe 5 pull-ups with 10lbs(4.5kg) and I think I might be able to get 3 with 20 lbs(9kg). Do u think I should start this method with maybe 15-20 lbs and do 3x3 and progress from there? Or maybe start at a lower weight and focus more on form and actually being able to do the reps? Also do u have instagram so I can message you?
If you want to start weighted now I'd probably start with 10lbs and begin with 3x3. Focus on controlled reps. Otherwise, you could work towards higher reps and begin with 20lbs then. Up to you... I have instagram (instagram.com/jakob_oats/) but easier to reach me through the free community (link in description if you haven't joined yet)
Can i not do high rep inverted rows after the weighted pulls set to bulletproof my tendons cos doing lower reps on pulls can be very taxing in the long run bro Edit: im thinking about doing back off sets for higher reps on weighted pulls/bodyweight ones even if its for 1-2 sets per session
I do not know…. I tried his method 3 years ago and i had 0 progress. I will try again and report. Currently i am at 10kg for 5 reps which is quite weak i know
Wait, the added weight is less than 100%? I was ahead of that number. I thought you had twice your weight. Now that would be highly impressive for a natty or in general.
Ok that's crazy didnt know I can do a 100% weighted pullup
IKR. I actually hate it when guys go "I can do a 80 kg weighted pull-up" and what they mean is bodyweight + 10 kg. Lmao. Bs.
People just want themselves to sound impressive. It pisses me off.
This is pretty much Dominik Sky’s weighted pull up program
@@fartexboy4225 yes very similar, I started using his system a few years ago 👊💪
@@jakobottesen fair enough, I tried doing his program and I didn’t really manage to progress as much as I would have liked in 7 months so I’m going try a different method
@@jakobottesen no hate tho, I’m sure it works really well for other people
@@fartexboy4225 that’s valid… sometimes you have to make a few adjustments (e.g. rep and set ranges, weight increments, etc.)
@@fartexboy4225 feel free to join the free community (link in description) and keep us updated on the other program!
Trust me guy for pure strength that the best programme
When ur progress slow down add 5kg not 10kg and Again add 2k5 not 5kg
@@garymadlon3028 yeah buddy 💯🔥
@@garymadlon3028 or even 7.5 or 8kg before 5kg, but true good general approach
bro this video is full of gold, thanks man
@@kendensetsu1604 happy to help bro 💪💪
Great stuff man! This is the programming I'm currently using as I get back into training after a long time off with health stuff. Works well with assisted and bodyweight pullups & dips too!
The Russian method is so good, been using it for not just my weighted compounds but also front lever raises.
The method also works at high rep ranges like let’s say you had enough of 3x3 to 5x5, you can go 2x7 to 4x9 or something of the sort.
@@marcusliciniuscrassus9261 I haven’t tried to use the Russian method with that high rep ranges. Good to know others have found success with it! 💪🔥
i literally use the exact same progression but my range is 3-5 sets 6-8 reps, adding 5 kg. its golden
@@AzizPhilosophy sounds dope, might try this myself at some point
@@jakobottesen Would be good to switch up rep ranges i suppose. Im recently did 30kg 3x6, i think after having done it for 5x8 might switch to ur rep ranges
@@AzizPhilosophy that’s the beauty of the overarching system here: you can tweak rep and set ranges (+ weight increments) and keep progressing
@@AzizPhilosophy Approximately how much time does it take to reach your level? Assuming you workout 2 times per week specifically pullups? Though everyone can't progress in the same pace but I'm curious, can't wait to reach that level
@@CRUSHED_GREMLIN_RL I can do chin ups with 30kg for 10 at a bodyweight of 75kg. I would say if you train intelligently and consistantly you should get there in a year or so. But its hard to say ofc, just go ahead and try. Might be faster or slower than me but you will get there
now i need a weighted skydive pushup guide 😼
@@chiakiwi2991 hahah coming right up! 🦥😂
Congrats on 2k subscribers!!! Also I did not know that overtraining could reduce energy levels outside of the gym. Maybe that is why I am always tired despite sleeping 10 hours a day.
@@jerryreuss5755 thanks man and yeah most definitely. overtraining is a serious hindrance to overall consistency and strength gains
Thanks man adding volume before increasing weight for wt pull ups. ❤
@@denoffitness3379 you got it bro 💪👊
Started doing weighted pull ups in the beginning of this year and set a goal to reach my bw (~80kg) before the end of the year. Currently I am stuck at about 60 kg with a 1RM at 65. I am definitely going to give the Russian method a try.
@@amirtorhan2762 sweet! 🚀 Also, if you want to connect with other like-minded, passionate athletes that push each other to be better every day, consider joining our free community (link in description) and keep us updated on your journey ⚔️
Really thats sooo soo great meanwhile me stupid weak can only do with 20kg 😢only
@@nihalbhamrah4726 not to worry, as long as you stay consistent you’ll make lots of progress. In the short term it’ll feel very slow but you’ll look back at 1-2 years of consistent training and realise you’ve made lots of progress
@@jakobottesen i will incorporate your training principles
@@nihalbhamrah4726 dope! Feel free to join the free community (link in description) for connecting with other like-minded, passionate athletes, sharing your wins and getting help if you get stuck
You gonna be big, boy, excellent quality videos. How long it took you to reach 200% bw pull?
@@ERVYES hahah thanks 🤠 all in all since when I started training with extra load, more or less 3.5 years. But it took quite a bit of testing to get to the system I covered in the video and I spent about a year training only for the OAP, then a few injuries (not from calisthenics), etc.
So difficult to say how long it would take for someone purely focusing on calisthenics and with a good program from day 1 lol
@@jakobottesen I started doing WPU last week with this method, currently at 16 kg 3x3 63 bw. Might be a good idea to document the process
@@ERVYES absolutely! 💯 Feel free to join the free community (link in description) and share your progress / connect with others
Grattis Jakob💪
@@akseli7490 hahaha takker bro 💪🔥
these are great tips. thanks Jakob!
@@JLngns thanks man, I gottu 💪🚀
Love this!
@@ancientaryanmogger thanks man 💪🔥
So volumizing like crazy. Got it. Im currently utilizing some other system but might do this for pullup specialization once i hit my body weight for reps. 98kg currently pulling about 75 ish. For dips im pushing 91 kg and even if it looks ridiculous because well, im still using the gravitron the pecs are starting to come up like crazy. Dont discount closed chain exercices like these. They are mega useful.
@@Oi-mj6dv roger that man, best of luck 🫡 feel free to join our community (link in description) for access to a group of other passionate, like-minded athletes to level up with 💪
@@jakobottesen thanks man!
Sir i have a weighted belt from you. Great video
@@dyb2036 thanks sir, glad you enjoyed it 💪⚔️
Great video mate 👍
@@brianpaul541 thanks man 🔥⚔️
Amazing ! Does it help to achieve one arm chin up ? Thank you for the video 👍
@@LedessindeRoy thanks man! For me, doing only one arm pullup training for a year did improve my weighted pullup a bit. Granted, I would likely have experienced way better gains from doing only weighted pullups instead. But there was some carryover. Also, single limbs are stronger than joint limbs, relatively speaking, and so I was curious to see what effect training one arm at a time would have on a joint-limb exercise like the weighted pullup. I might make a separate video about single vs joint limb performance if people are interested ⚔️
Very useful. Thank you!
@@user-sh9xd4ou1g glad it helped! 💪☄️
Do you have back transformation photos from when you started to end? That would be cool to see
@@foolishyish hahah I can check 💪
Superset this with farmer carries. Watch your gains explode 😉
Interesting combo! Might try this out 💪
hey, great video! i weigh 55kg, and ive been very slowly getting +0.5kg increase per month on my 1 rep max pullup. My PR is now 18kg and working my way to 20 which is great, however...for the last 2 years my reps in weighted pullups have not increased. ive been stuck on 4 pullups of 10kg for a very long time and not sure why. p.s im not fatigued or tired, even after periods of time where i dont trian like on holiday or deload weeks etc, it doesnt change :(
@@JadesFitnessBucketList congrats on a PR of 18kg! I know very few girls that can pull that much 💪☄️ As for your training, it pretty much makes sense that you can “only” do 4 reps of +10kgs given a max of 18kg. What sort of program are you currently following? Feel free to shoot me a direct message in the free community (link in description) and I can look more into it +- we can discuss it on a live call next week
@@jakobottesen hey ah thanks so much! ah it was just a quick thought i had while watching your vid. my previous PR was 14kg 8 months ago and even then i was doing 4 x 10kg pullups. i thought. my strength was increasing given the increase in my 1 rep max but perhaps not in everything!
i train calisthenics 2x week 1 and 3x week2 of 1hour 20 mins and although do not implement the russian method, i think i stick to similar things you mentioned in the video. this is a mixture of pullups, dips, handstands, pushups and their variations at bodyweight for endurance, or adding weights, or adding pauses mid muscle tension of the movements etc.
youre super strong, so impressive to see all you do!
@@JadesFitnessBucketList hahah thank you! 🤠 do you do weighted pullups in your training though or just bodyweight? And if WPUs, how many sets/reps and when do you increase weight?
@@jakobottesen hey yeh i do, i currently do 4 sets of 5x5kgs pullups for workout 1 and 6 sets of 3x7kg pullups for workout 2 amongst all the other pullup stuff in that 1hour 20 mins workout
@@JadesFitnessBucketList how long do you tend to rest between sets and what other pulling movements do you do?
Most people will have medial epicondylitis with this training regiment.
Using rings is generally healthier for joints because you can move from pronated to neutral to supinated. I advise most people to actually do at the same time PT exercises for the wrist to avoid tendinopathy by slowly loading the wrist
what is a PT exercise?
@@telkmx sure rings are a bit more gentle on the joints, but I don’t think the choice of bar vs rings is a deal breaker. Generally, I’d argue that most people with a baseline of ~10 clean BW pullups will manage to progress with WPUs without getting injured as long as they’re building up gradually, resting appropriately and deloading from time to time. Of course, if you start to feel strain in any joints, that might be a sign to slow down or alter your training, and if this is ignored you can absolutely get injured. As for physical therapy exercises, they could be useful to add in, especially if you have particular weaknesses you are aware of
@@victorarchitect8577physical therapy exercises
@@jakobottesen - Doesn't have to be rings, but I learned the hard way the fully pronated grip is a huge problem for many over 35+. I got tremendously imbalanced and horrible tendonitis on my weak side with bodyweight pull-ups before I got a clue and stopped using fully pronated grip. Just practicing more pull ups won't make mobility issues go away. Stopping that and not fetishizing pull ups and using unilateral exercises got me balanced and healthy again.
Going to be trying this. I am curious to see how it goes.. I have been stuck at a plateau of 90-100lbs added for like 3 years now, clearly I have to nail down a program and put specific focus into it. BW is 165ish so I've got a ways to go. A BW added pull up is a monumental goal.
@@musicandlaughter_ good stuff, let me know how it goes (feel free to join the free community (link in description) and share progress there) 💪
hey man! great vid! just a quick Q - when you talked about the progression of 3x3, 4x3,5x3 you meant to do that in the same week? so you train 3x per week, and then on week 2 you move on? what about trainees who train 2 times a week?
@@itays8227 you just move to the next set/rep numbers each session. I train 2x per week myself, so you then do 2 jumps each week 💪
@@jakobottesen thx for answering ! So just to be sure i fully understand what you’re saying - week 1: 3x3, 4x3, week 2: 5x3, 3x4, week 3: 4x4, 5x4 and so on?
@@itays8227 you got it boss 💪
Polish world champions at _Infinity Wola_ might give you some tips if you gave them a shout-out.
Could be... do they have a youtube channel?
So you mean 100% body weight weighted pull up lol
Not really, that’s too long to keep say firstly and he could just say 80kg weighted pull ups or wtv, or 2x bodyweight pull ups or 200%
I can add my weight and do a pull up. I clicked to see how I can add double my weight and do a pull up. Now I am disappointed...
i did something similar with weighted dips and i got from 13kg to 25kg in 3-4 weeks
What worked for me when i was a teenager 10 years ago, i did pull ups everyday before any other gym training session and it was simple 3 sets of maximum pull ups either with weight or even with own body weight and resting for 5 minutes after each set, My maximum was 38 pull ups with own body and i didn't even knew what straps were or chalk i used just my bear hands, or i could do +50kilos for 6 reps , at the time my own weight was 71 kilo. Sadly i dumped pull ups and now 10 years later i am trying to retrain myself, however my methods seems to be to harsh on my current body, from 38 i dropped to 8, last year started doing pull ups however only few times a week, now i can do 26 , but my bodyweight is 82kilos. I will need to use your progression method for sure
@@thaddeus2447 keep it up, let me know how it turns out 💪 feel free to join our free community (link in description) to share your progress and learn from other like-minded, passionate athletes
I done 10sets x 10 reps with 5kg weight and last 1 set with 10kg. It's great .
hello and thanks for the video, I want to start training using this method. I have a couple of questions:
how long should i rest between sets?
how many times a week should i train pull strenght? im also training front lever, so should i train it in the same session?
after the strenght workout, can i finish it with emom?
@@prot08 MINIMUM 3 minutes rest time, 2 pulling sessions per week, can combine with FL in same session with emoms at end but arguably not the best approach…
Check out this video for more details about the program: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=1U0R2VCoA3_Yyh0B
And join the free community (link in description) to discuss these things further + a specific approach that would work well for you
ok thanks! will consider joining the community
will doing other back exercises be a problem for developing strength?
@@user-zg6dj1bu3m depends on the intensity and volume… could work but if you want to do 2 sessions per week, you quickly run the risk of doing too much volume. Join the free community (link in description) and we can look more into it during one of the live calls next week
Hey,What Volume and Intensity Should I use AFTER a Deload week?
@@Hon56 however much you can manage, whether that’s 50 or 75% of regular intensity or what have you. Not too important. Do what makes sense for you to get back to working weight as soon as possible
If i were to do this with ring dips too, would it be good idea to superset? 3 to 5min rest between each exercise. So pulls rest, dips rest, pulls rest, dips rest ... to n sets
@@matthewcobbz84 could be done, but it might be extra tough to finish all the sets (lots of sets of high intensity). Personally, I tend to do push and pull on separate days
apparently i've been using the russian method this entire with my clubbells- ofc it would've been a good idea with pullups 😂thx for the heads up for my silly ass
I started doing 1x3 4x5 a top set and 4 working sets, Increasing the working set by one set each week. Closer to comp lower the sets and start doing 1x1 and 3x3 to make sure the training is more specific to a one rep max. What do you think?
@@emmanuelokoro1793 honestly that sounds quite good. It might be a rather high volume if you do lots of accessory exercises as well, but we can discuss it more on a live call if you’re in the free community (link in description)
very good video I will try this Russian set lets see how strong ill be in a few months
@@dieNNGhighlights awesome! Feel free to join the community (link in description) and both share your progress and level up with other likeminded athletes worldwide ⚔️💪
hi! great video i will try this out.
I just have one question, if say i start at 3 reps of a certain weight, what’s stopping me from resting more and jumping straight to 5 sets of 3 reps until i’m able to do 3 sets of 4 reps?
@@br34kf4st7 not much in the beginning, but as you increase weight, it will be difficult to jump straight into 5 sets of 3 reps at a new weight (it can be a bit heavy on the joints for the first session @ new weight), and it’s generally recommended to gradually increase
How often should I be doing this? Daily, 3 times per week? Something else?
Thanks!
I would like to hear about intervals between sessions and sets, too.
twice a week to begin with is good. Don’t do that 3x a week or more, strength training requires a lot of recovery. If you do it once a week you can do a hypertrophy training on your second workout day, this method is called concurent periodisation and is great to avoid plateaus and progress long term
@@mortenprinsfor strength training rest at the very least 3 min between sets. I find 4-5min to be the best personally
@@gregdoherty9595 2x per week tends to be the sweet spot for most athletes 💪
@@mortenprins if you mean rest, I tend to do minimum 3 minutes between sets, sometimes as much as 5 minutes rest. Don’t worry too much about how many minutes though. Go back to the bar when you are mentally and physically ready for the next set. This is important when doing high intensity strength training 💪
How do incorporate this in my weekly training?
3x a week? Mon wens fri?
Example mon 3s, wens 4s, fri 5s?
Or 1 week.. 3s on all.
Next week 4s on all. And so on?
And how can I do this 2x a week?
@@mikimilostnic2366 2x per week. Start with 3x3 then 4sets x 3reps, 5 sets x 3 reps, 3 sets x 4 reps, …
More details about this in the latest video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=Gbmtn7bx-4e6RAml
Did you ever deal with golfer's elbow? I feel like it flares when I do a lot of 1 armers / weighted pullups.
@@dizietz nope. I’ve noticed weak/sore/“tingly” elbows from time to time but never got any tendonitis. I believe that:
- balancing out pulling with pushing,
- alternating between WPUs and WCUs, and
- listening to my body (eg lowering volume/intensity when the elbows feel strained)
are the factors that got me through with no elbow injuries (at least thus far)
@@jakobottesen cool! I weigh almost 90kg now ( I've been climbing for about 15 years), and whenever my volume of 1 arm pullups goes to over 10 or so a week I get pretty bad golfer's elbow. I suppose it's a bit tougher at my weight/height
@@dizietz maybe you’d benefit from gradually increasing volume? 🤔 feel free to join the free community (link in description) if you want to connect with other passionate climbers and calisthenics athletes. Quite a few of the guys in the group are what you could call OAP enthusiasts - maybe some of them have already solved this problem in their own training. If not, maybe you get some value from the oap course modules in there
At the age of 47 I got severe golfer's elbow from one-armed pull ups. For 30 years before that I never had any problems. But now it seems my elbows will never heal perfectly. When you are young it is easy to train and progress seems easy, but stress and injuries will accumulate and you have to adjust.
Hi there!
My 1 rm is around 42.5kg @ 64kg bw and I'm on a 3x5 program whereby I increase the weight by 1.25kg whenever I am able to complete all 3 sets.
The 3x5 went really well for 4months but I suddenly stalled hard at 32.5kg for over a month.
Would definitely be giving the Russian method a try.
Let's say I complete 30kg 5x5, what do you think is an appropriate 3x3 weight for my next session?
At least base on your experiences at this weight range
@@junholow3157 Depends how it feels… 37.5kg is probably a relatively safe bet. You might be able to make 40, but depending on how long you spend on 30kg and how well your reps move, you could struggle. I’d test it out when you get to that point. My most recent video covers some more programming tips / progression stuff in greater detail, so feel free to check it out too: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=vpJJOfgTx1Chu7KR
If you start with the Russian method now, would you start with 30kg for 3x3 or jump in at other set/rep numbers?
@@jakobottesen thank you! 37.5kg sounds decent.
I was intending to start off with 5 sets of 3 for my first session with 4-5mins rest between sets, which should be manageable.
If I only manage 4 sets, then my next session would be 5 sets of 3 instead etc.
@@junholow3157 nice, sounds good! 💪🚀 btw, feel free to join our free community (link in description) and level up alongside likeminded, passionate athletes all over the world ⚔️
Some friendly comments after watching 'Day 68': 1. not sure how you 'ramped up' to 68kg, but it looks like you jumped from 50kg to 68? I would probably do 50, 60, 65, 68. 2. I think climbers have slightly different form than streetlifters, but I would try to pause at the bottom before starting the rep, maintain straight legs (or the same degree of bend) throughout and avoid any lower body movement, and fail the rep after any 'double movement' (up/down/up). 3. not sure about your programming, but have you tried tapering/peaking up (or periodization in general) to a 1RM attempt? you probably can't remain in a 'peaked' state for 68 days and might have gotten a slightly better max
@@fshiu thanks for the comments, I’ll keep them in mind 🤠 as for the max, I specifically wanted to test out doing a gradually heavier WPU every day. But yes I am aware that this is not optimal for peaking. I’m considering doing a proper max test in the coming weeks
@@jakobottesen looking forward to see your weighted pull go up even further. definitely appreciate you promoting weighted pullups
@@fshiu thanks man 🔥 weighted pullups to the moon 🚀
After each day of workout do I take one day of rest? or do I do it 4/5 days repeatedly then take rest for 1/2/3 days? I mean I can do that everyday, which also feels good, but there is a concern regarding muscle fibers healing and becoming stronger than before.
@@CRUSHED_GREMLIN_RL if you’re asking about rest days, I would normally do 1-3 rest days per week depending on the type of program I’m running. But when it comes to WPU sessions specifically, I would do no more than 2 times per week. The other days I would train legs and push. Hope that answers your question 💪
@@jakobottesen i do weighted chinups, after each day of chinups, I rest 3 days, i thought I was taking too much rest resulting in inefficient use of time
@@CRUSHED_GREMLIN_RL 3 days works well. You could alternatively do 2 and 3 days rest every other interval. So for example Mon pull, 2 days rest, Thu pull again, then 3 days rest. But 3 days is good. That gives you enough rest to ensure really good training sessions ☄️
Following a deload week how do I resume? Just pick right back up where I left off?
And how far apart do you space apart each session normally?
I tend to do 2 workouts per week. After a deload you want to get back to the system as quickly as possible. Maybe you want 1 session to build up, or 2 or 3, but try to get back to the Russian method as quickly as possible
Hey Jakob, I was wondering whether you have tested your best 5 reps x 5 sets these days, to see what 5x5 weight is equivalent to +95% 1 rep max. If you do know, do you mind sharing it?
@@truongsinh9955 I was pretty close to 50kg for 5x5 about a month ago, then went on holiday and had some lighter training weeks. I’m building back up now, but shouldn’t be many sessions away from 5x5 for 50kg.
To be fair, now I’m doing pull-ups. I am a bit stronger on chin-ups but haven’t trained those as much lately
@@jakobottesen Since your 1 rep max is + 67 kg (94.3% bw), your body weight I'm guessing would be 71 kg. So 5x5 +50 kg (70% bw) is equivalent to that. That's awesome. Now I have something to strive for! Thanks for responding!
@@truongsinh9955 no worries! My training intensity does vary a bit, buy that sounds pretty right 🤘
Thank you! Also does this program increases one arm pull ups?
I'd put it this way: the more pulling strength you have, the better you'll do with the OAP. But from my experience, you need to do specific OAP training to get the best OAP results
@@jakobottesen thanks for your response! But how to combine this program with the OAP progression? Do I need to add OAP training after weighted pull ups sets?
@@maxantsyferov5493 personally I have had times in my training where I have prioritised one over the other. OAP training is quite taxing so if anything I’d start off the workout with a few OAP-related sets, then do WPUs, if the OAP is the main priority. Otherwise, it might not be optimal to have them both in the workout split at the same time… although you could use one arm hangs and scap pulls/shrugs as supplementary exercises if your priority is WPUs
@@jakobottesen what would you say about splitting OAPs and WPUs by days? For example, I have 2 heavy trainings per week, what if I do weighted pull ups + weighted dips on Monday, light workout on Wednesday and OAPs + weighted dips on Friday?
@@maxantsyferov5493 can be done 👍 just make sure to keep track of progress and potential buildup of fatigue. Don’t underestimate the power of deloads
How often were you doing this per week? I’m planning on doing it 3 times a week in between my boxing training, Tuesdays Thursdays and Sundays we’re going to be for weighted pull ups
@@SevenSui I did it twice per week
Whats with the random ass mario cart clip at 7:19 😂
@@hecate7278 it was originally meant as a segway to a different chapter of the video. I honestly decided to remove it before uploading, but apparently I forgot 😂😂
Thank you, Chad Austin Powers
@@Flamablegroupie hahaha goated comment 💪😎
Hello !
You say first session is "333" then next session is "3333" and so on.
Going from 333 to 55555 for someone who trains 3 times per week is equal to 9 sessions or only 3 weeks and then you add 10 Kgs (for example).
And then you say we spend 1.5 to 2 months per weight.
What did I miss ?
I need to read again Steven Low OC- periodization and cycles chapter from Soviet russia for sure, now that I'm getting started with weighted stuff.
A suggestion for another video : I'd like to see a comparaison between Power and Strength training.
Cheers
I would recommend doing 2 sessions per week to more adequately recover from session to session. This means that you'll have 4.5 weeks of active training. If you need to deload that's another week. + building up over 1-2 sessions +- a few sessions at a particular number of sets/reps in case you need some extra intermediate steps. Pretty quickly, you end up at ~6-8 weeks.
As for the comparison of power and strength training, I'll add it to the list 💪
@@jakobottesen Understood ! I forgot we are not robots and linearity doesn't really exist 😁
3 sessions of upper body could be overkill for me at the moment as you said.
I think I'll replace my third session with legs training, depending on my cns fatigue and stuff. (I guess I can apply the same methodology for legs)
Thanks for your answer
@@balbibou sounds like a good approach! Feel free to join our community (link in description) if you want to share your progress and grow alongside other passionate and likeminded athletes worldwide 💪🤩
I will give it a try, I recently got stuck at my weighted pull ups, I am 63kg and currently can do 40kg for 5 reps, so what weight would you recommend me to start? Should I test my max for 3 reps and go from there or, start lighter with 40 kg and slowly build it up? Thanks in advance, also nice vid, got a new sub 💪
@@paweljel5608 Thanks man 🤠🤘 yeah I agree that starting with 40kg and building up from there sounds like a good plan!
@@paweljel5608 Btw, if you want to connect with other passionate calisthenics athletes and get access to courses, monthly challenges and weekly live calls, consider joining our free community (link in description)! 💪🚀
How many days a week should i train weighted pullups. Can i just incorporate them into my back days?
@@unkownn-ek6cl generally, I recommend 2 times per week. I would be careful with just adding this into a large existing back program, as the pullups require their fair share of attention. If you want to check out an example of how to set up an entire strength program with pullups (and dips), check out this video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=qafVUntZYbrj9qL2
A more simplified method is keep the weight the same until you can perform more than five reps in one set. Then, you increase the weight.
@@enduraman1 that is an option, true, but I feel like it’s more unpredictable and wonky as strength fluctuates more in the short term. You might have a good workout and then increase weight by a few kilos. But what happens when you then have a weak day or two, do you drop weight again?
I simply prefer to get really good at a particular weight by increasing sets and reps, then making a larger jump in weight, then spending time to get good at that weight and then making another jump
i did rock climbing and could do 200% after a year and a half
Hey Jakob
How important is deloading? My sleep and nutrition is always good, so I rarely feel tired to be honest but I also have never done a period of deloading (not sure what I would even do with the extra 1-2 hours tbh lol)
@@bopndop2347 it of course depends on your training intensity and a few other factors… And I can’t speak for everyone but in my experience I like to train hard and I don’t believe I would be able to do so as effectively as I am currently, if I didn’t take deloads regularly. They’re a great tool for avoiding plateaus and letting your body recuperate after a tough bout of training
@@jakobottesen Thanks for the insight. I will consider implementing a week for it to try. I do feel that I train relatively hard, almost always to failure but again, my progression has been slow-to-average in speed. Thank you!
@@bopndop2347 no worries! Btw, feel free to join the free community (link in description) to join weekly live calls and progress alongside other passionate athletes 💪🚀
With the start of 3x3 what weight should i use? Like something i can do a 5 rep max with?? As if we use our 3 rep max no way will we get all 3 sets of 3
@@boneTHUGS111 good question. It’s a good idea to start with a weight you can do for 3*3 comfortably. A 5 rep max could absolutely work, but you could perhaps use an even lighter weight. Important thing is to be able to do the 3x3 well from the get-go. You’ll quickly get to more challenging sessions regardless
how many days per week do you do this? and would it be safe to add another more hypertrophy orientated back exercise after this? (eg lat pulldown/pullover/t-bar row) cheers bro!
@@sebhv6533 2 days per week. I don’t think it would necessarily be unsafe to add another exercise after the WPUs, but another question would be if there is a point to it… If your main priority is strength, hypertrophy must take a bit of a backseat. Conversely, if muscle growth is #1, you would have to program accordingly. Can you do a bit of both? Sure, but none of them will be optimal - this is important to be aware of. Sometimes I add on some bodyweight rows after the WPUs, but that’s lighter intensity and more to get in some horizontal pulling as opposed to strictly for hypertrophy or other purposes. If you want to discuss these things in greater detail, feel free to join the free community (link in description) and make sure to pop by some of the weekly live calls we have.
TLDR: you can add an exercise for hypertrophy but it usually has an impact on your pure strength gains (at least to some degree), so be aware of your goals when outlining your program and make sure to rest adequately
Would a deload be going back to a 3x3? Ex: 3x4, 4x4, (delaod) 3x3, 5x4
@@l.abuddy23 Not necessarily. You pick up where you left off, but you might want to do 1-2 sessions after the deload to build up the weight. Ex: 3x4, 4x4, deload, 4 sets @ 60% of working weight, 4 sets @ 80% of working weight, 5x4 @ 100% (back to full working weight)
When you are building up it is not too important how many sets/reps you are doing. One example could be 4 sets of as many clean reps as possible, but lots of other set/rep numbers would work too
Taht also clear up some of my other questions. I will for sure take lower wieght into account. Thanks for taking the time to teach us to to get stronger at the pull ups!
@@l.abuddy23 happy to help 💪 feel free to join the community (link in description) to get access to a brotherhood of passionate athletes, live calls, monthly challenges, etc. ⚔️
How often should you Train pull days then? And Like only the pull up Training or also other Exercises
@@lenny.phl_official 2 days per week pull; then you can do similar setup 2 days push. More extensive video about this: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=DSNHesWzAOzeHihm
This program is from Dominik Sky, right? It's called Step Loading.
Yepp, very similar. It's worked really well for me so far, would recommend 💪
Yes, this method is called step loading. But, it’s not a program, it’s a method of progression.
@@sejo5057 full program in this video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=QQawzexv4YaTZv0u
So you do this 2 times a week same rep range and sets, and add one set/rep next week?
@@angryjohnny6094 not quite. You do 2 sessions per week. If you do 3x3 one session, you do 4x3 next session. So you change set/rep numbers each workout (2 times per week)
How close to failure do I go in this progression program? And what’s the ideal rest period between the sets?
@@RS-hg6ny pretty close to failure if not fully to failure on all sets. On the last set I would really recommend going to failure.
Rest times: minimum 3 minutes. If you want to learn more about the program, check out the most recent video on the channel: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=YyKi-HDp4n70g5G-
@@jakobottesen thanks man
great video! how many sessions do you do in a week?
@@corpower8536 thanks! Usually 2 sessions per week 💪
👏👏👏
Ok if i want to take a break from statics and focus on weighted for a while so that i gain more strength which will help me later and do only this routine for 2- 3 times a week, it s about half an hour per session. It feels to little time dedicated to training. What else can i do then?
@@cristiancretu8685 good question. Stretching is a pretty good alternative hahah. Also, plenty of activities and sports can fill the gaps. Just make sure to not go ALL OUT as it will impact recovery. Sometimes people might prefer to add some activities to the mix despite slower progress tho, because it makes for a more engaging training week.
There’s also something to be said for those that dedicate a LOT of time to training: you can do more volume if you also do more recovery
Also, mental training such as visualisation has been proven to improve strength and skill adaptation. So if you are serious about making significant gains, this is definitely something to try out (I can make a video about mental training / mindset / visualisation if that sounds interesting)
Ok so is it ok if I do that progression system on Monday and Friday, then every other day I can do full body with rings?
@@JorgeTorres_777 I think full body might be a bit too much volume, especially for pulling if you want to do this system twice weekly. Join the free community (link in description) and send me a DM. We can discuss it more in-depth on a live call next week 💪
Can you tell how much rest you need between sets. And if it depends if you do more sets at the end
@@user-bo1wi6js4o minimum 3 minutes. For more details and extra volume, feel free to check out this video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=3cWdKbH_Y3H92vuU
YUH
How is your max bodyweight pullups going?
So far so good! 💪 I'm considering testing my max quite soon. I could make a video about it if people want to see it 🤠
Thanks bro, this is very helpful, but I have a few questions:
1) if you’re training back that day, do you just train weighted pullups/one arm pulls or do you do other accessory exercises? do these hurt progress or put a harder load on cns?
2) if you get strong on low reps, do you also see significant strength gains on say, sets of 8 reps?
@@Stefan-qi4ms 1) I mainly do WPUs / OAP training on pull days, but sometimes add in some bodyweight rows at the end (for some light horizontal pulling work). You can get away with a bit of extra volume post wpu training, but I would be careful with diverting attention away from the main movement
2) there usually is some carry-over, but if your main concern is mid-high rep wpus it would be more optimal to train that rep range
Hope that helps. Btw, feel free to join the community (link in description) if you want to connect with other athletes 💪
Btw, here's a full tier list video on accessory movements for maximal pulling power: ua-cam.com/video/DJ9P22DejFg/v-deo.html
@@jakobottesen Thanks bro
And how often do you train per week? Like of course it will depend on the person but is something like 2 times per week enough?
@@larisdalley7383 2 times is good yeah, that’s what I usually do. For more details about programming, check out this video: ua-cam.com/video/p_rQegMhlUg/v-deo.htmlsi=5ArSs0QaVuTF-EP_
what belt do you use and would you recommend it?
@@aperson7368 I recently upgraded to the king of weighted belt and I’m starting to like it a lot. Would recommend 💪
Hey Jakob, do you switch between phases of pull up and chin up? i.e. 3 months only do weighted pull up, 3 months only do weighted chin up. If you do, do you find that such switch has a carry over effect between the two? i.e. before the pull up phase, your best chin up is +30 kg x5x5, then you get stronger on pull up during the pull up phase, then when you return to the chin up phase, your best chin up increased to +35 kg x5x5 or something like that
@@truongsinh9955 honestly, I just switch when I feel like it. I did weighted chin-ups for a while then switched to weighted pullups and have been doing that for several months now. Switching grips is also a great tool to avoid overuse injuries if you start to notice strain in shoulders/elbows/wrists
@@jakobottesen Thanks! My weighted pull up is significantly weaker than weighted chin up, probably because I very rarely train pull up haha. With this progression you talk about in the video, I've been building my chin up back after a sort of high volume phase. When I hit a plateau I will probably switch to pull up to see what happens.
@@truongsinh9955 sounds good 💪 feel free to join our free community (link in description) to share your progress and level up with other athletes worldwide 🌍🤘
@@jakobottesen Great, will be there!
I know this progression system works on compound movements like bench, squats, deadlifts etc. But you got me wondering, does it work on isolation movements with different rep ranges??
@@antoonkraicheh97 I’ve thought about this myself but never really done any testing for it… I usually end up thinking higher rep ranges are advantageous either for hypertrophy or for lowering the risk of injury with weaker muscles you want to strengthen. Could be dope to test though, although it probably is a bit more tricky than with compound movements
I have found chin-ups(or supinated grip pull-ups, however you want to call them)to be immensely beneficial exercise and for me completely trumps over pull-ups due to the increased bicep activation(chin-ups are actually measured to activate most bicep out of ANY bicep exercise). I also enjoy doing them a lot, and while I have been very irregular with my training(roughly 1 time a week averaged over a year, when I looked at my training notes), I did make some significant progress.
At my best I did sets of 10 with 20kg added(my effective weight was about 100kg). I have also done a rep with added 50kg, so the total weight was 130kg.
That being said I believe in well-rounded regimen and would like to do more pull-ups as well, and work on my mobility for greater range of movement for chin-ups too.
I can't do a proper pull-up with bar to the chest, if anyone could share any decent upper body mobility routines/exercises/stretches, I would highly appreciate.
EMG activation =/= effective work done. Doing only chinups to train your biceps is insane, and stupid.
@@syed2694 Thank you for your contribution
I don’t understand how to know if you can go for the 4th or 5th set? You just try it and if you can manage to reach the number of reps to count it as fine? So you just try every time to see if you can manage to do it?
@@krnseu5073 nah, you go in with the intent of doing 3 sets when you start out, then 4 sets the next session, then 5 sets the next session and then back to 3 sets again the next session, etc etc
I've been trying this 3 times now I get to +27kg then hit a wall get super super fatigued for weeks lose all my progress and have to start again (around 15kg) don't understand what's happening diet and sleep is good. It's impossible
@@Lilwayha there’s most likely a pretty simple fix: overall program volume, cycle length, weight increments, deloads, periodization, etc. If you want to discuss your situation more in depth so we can find a solution, join the free community (top link in description)
@@jakobottesen hey thxs for the reply ❤️ I did 5 sets of 3. 3 times a week lasted two weeks absolutely destroys me with fatigue. Maybe I should start with once a week and build up? I also climb and work is hell
@@Lilwayha 3 times per week sounds like a lot of volume (too much in my opinion). You could start with once and then build up gradually, that sounds smart. I wouldn’t go up to more than 2 times per week regardless. Send me a DM in the community if you’ve joined, and we can discuss further during one of the live calls next week 💪
@@Lilwayha I climb twice a week and like to strength train in calisthenics as well as run and I know your struggle with fitting it all in without being fatigued. Honestly for me I've found that doing my heavy pull and push sessions once a week or even once every 10 days is plenty to see good progress. I think people really underestimate how long it takes for the central nervous system to recover when pushing yourself to your max. Just look at pro power lifters who only deadlift once every 2 weeks because it takes so long for their CNS to fully recover so they can get the max out of their next session.
@@JimosEU ok cool noted I just thought I had to be consistent like hypertrophy training. Guess I'll cut it back 😂🙌
Could I do this progression once a week rather than twice and do say rows on another day for hyper trophy
Yepp, but you will progress at a somewhat slower rate.
An alternative is to do 2x per week with some rows at the end. But it is important to know what your focus is: purely strength vs some strength/hypertrophy vs mostly hypertrophy. I cover this in my most recent video, where I detail a full push / pull strength program (👉 ua-cam.com/video/p_rQegMhlUg/v-deo.html)
@@jakobottesen thank you I will be implementing this push pull programme for sure. For the dips and pull ups could they both be done off of rings rather than bar ?
@@suz1408 happy to help! 💪 Yes, you can use rings. For the pullups it is a bit more safe for the joints, but it will be more difficult for the dips given the instability of the rings
Curious what your thoughts are on this. I’m an intermediate to advanced lifter. I’ve been bulking for 2 years. Currently 6 feet 223lbs. I’m able to hit regularly 8-9 clean pull ups and have been able to maintain that for most of my bulk. My weighted max is 60lbs at my current weight. I do notice a brief period each time my weight goes up where my reps across sets get harder which is why I stopped adding weight and just do BW now. How do you account for weight fluctuations? Is it better to stay leaner and lighter then progress from there? Thanks for the video!
@@alexandrehendrix8407 personally I don’t really do cutting/bulking, so I don’t have too much knowledge about this. I tend to main gain (slowly slowly add on tissue), and then the Russian method works well.
But I am not sure what tweaks it would need if any at all when bulking… the thing that the Russian method does well is mitigating weight and strength fluctuations that occur (even at a “constant” bodyweight). As long as you’re not dirty bulking / in a massive calorie surplus though, I think it would be possible to do the Russian method (although maybe 2 sessions at each set/rep number)
@@jakobottesen thanks for the feedback!
So you can add a whole SET of the same reps? Sounds crazy to me. I will use your template but I cant believe I can add a whole set from week to week while keeping the reps.
@@max2257 sure you can. Each session (ie 2x per week). Just make sure to use adequate rest times
I didn’t know I can do ~150% weighted pull ups
For the Russian method, I don't understand why you would increase the number of sets. If you want fast gains, wouldn't you pick a weight that you can do 3 reps 5 sets (as 5 sets is more effective than 3 sets) and then slowly build up to 5 by 5, then increase weight.
I explain it more fully in my most recent video: ua-cam.com/video/p_rQegMhlUg/v-deo.html
There are other things you can do, but alternating sets/reps is a good way to build strength consistently over time
Does this also work for weighted dips?
yep it does
@@whitehorns_2778 yes, absolutely 💯
how often do you do this workout per week?
@@luisfast4943 I do it 2 times per week
Been lifting for 4 years and my pullups are awful
Watching and applying
@@DavidWoodMusic “consistency is what transforms average into excellence” - good luck! Also, if you want to join a community of passionate athletes to keep each other accountable and help each other reach new levels, check out the free community (link in description)
Just do 5x3 and add weight each session
Would you recommend using the russian method for dips aswell?
@@samir_5481 absolutely 💯🔥
Wait How are you able To do a 3x3 Or 5x5 With the same weight? normally after Every set You are more and more fatigue so how does that work ? do i leave Reps in the tank or what
@@Cavani55 3x3 one session, then 4 sets x 3 next session, 5 sets x 3 the next session again. Then 3 sets of 4 reps, 4x4, … until you get to 5x5. Then 3x3 with heavier load
It works, doing it myself
@@jakobottesen yes i get how the system works Im just asking Do You perform with By not going to failure or what Because its impossible To go to failure with the same weight doing the exact same reps 3x in a row so im asking if maybe first set is 2 reps off failure , 2nd set 1 rep off failure , last set is to failure
@@Cavani55 nope, till failure all sets. But I think we’re speaking past each other. We can cover it more specifically on live calls next week if you’ve joined the free community (link in description)
@@jakobottesen sure but how do u logically go to failure on all sets with the same weight? Isnt there fatigue
It’s an interesting system. However, to me it seems like you would have quite some reps in reserve during your first set when using straight sets. Does anyone have experience with this?
Step loading. Interesting way of progressing alongside wave loading.
10kg might work at the very beginning but it won't work after that.
I'd say 5kg becomes more realistic and then less and less.. especially when you starting reaching 45+kg and then definitely 60+ etc. It also depends on genetics and varies person to person. Some genetic freaks can keep this steadily going for a lot longer.
I'm talking about the average guy.
@@Eruptor1000 hahaha I guess so 💪😂 wave loading for the win
@@jakobottesenhad to add a but more.
Feel free to disagree or chime in
@@Eruptor1000 absolutely, I wrote a line about the weight increments decreasing over time in the video, but it was just text on screen so could’ve made it more clear
@@Eruptor1000 largely agree bro. The specific weight increments tend to differ from athlete to athlete, but they do absolutely get smaller as you get higher up in load (at least if you don’t change the other factors)
My Weighted Chin Up (WCU) was plateaued for a while when I decided to train One Arm Chin up (OAC). As I trained OAC, my WCU did not increase at all, and eventually decreased even though I can still do the OAC. At my peak WCU strength (+82% bodyweight one rep max) I was NOT able to do a OAC, and after training OAC my WCU strength went down.
That is to say, I don't think they are correlated enough to justify using OAC as a variation to improve your WCU. If you want to learn OAC, then learn it for the sake of learning the OAC, not improving your WCU.
what’s your workout routine for the OAC?
@@br34kf4st7 I trained negatives until I could do a 30 second negative rep before switching to band-assisted OAC. I trained to be able to do band-assisted for 5~ish reps before moving on to just going for it raw. I would struggle as high as I could before assisting with my other arm to complete the rep. A couple more sessions and I got it. I think it ended up having a lot more to do with my body learning the technique since it already had the strength
@@brotherhoodgaming944030 second negatives 1 rep for 5 sets?
How much rest between sets do you usually do?
Minimum 3 minutes... check out this video for more specific programming details: ua-cam.com/video/p_rQegMhlUg/v-deo.html
I have shift job in prison guard so i have poor sleep bcause i have to stay up all night. Even when i off from night shift, sometimes i still have to go office in the morning or afternoon bcause additional task..can you give me tips for this case please?
@@andimoehammadarisman9084 I would say focus on the things you can do:
- train at the intensity your rest/recovery allows you to train at + stay consistent (you might not be able to go “balls to the wall” in your training but “long term consistency beats short term intensity“)
- eat well
- try to get in power naps (before/)after workouts for some extra recovery
- alternating cold/warm showers can also be great for recovery
Hope some of that helps.I can make a longer video about recovery strategies and resting in the near future if that’d be interesting 💪
@@jakobottesen thanks boss i'll do it🔥🔥💪💪
Sorry, can I work this way very day? Or should i rest
@@alejandromayorga8614 I highly recommend at least 1 rest day per week
I can only do 8 pull-ups and I struggle with the 8th one, my upper chest reaches the bar so I don’t really meet the ideal requirements. I have been struggling with increasining my pull-ups for so damn long and I am sure my sleep schedule plays a big role. I am literally writing this at 5 and I have to get up at 9 so there’s that. Anyways I can do 4 maybe 5 pull-ups with 10lbs(4.5kg) and I think I might be able to get 3 with 20 lbs(9kg). Do u think I should start this method with maybe 15-20 lbs and do 3x3 and progress from there? Or maybe start at a lower weight and focus more on form and actually being able to do the reps? Also do u have instagram so I can message you?
If you want to start weighted now I'd probably start with 10lbs and begin with 3x3. Focus on controlled reps. Otherwise, you could work towards higher reps and begin with 20lbs then. Up to you...
I have instagram (instagram.com/jakob_oats/) but easier to reach me through the free community (link in description if you haven't joined yet)
Can i not do high rep inverted rows after the weighted pulls set to bulletproof my tendons cos doing lower reps on pulls can be very taxing in the long run bro
Edit: im thinking about doing back off sets for higher reps on weighted pulls/bodyweight ones even if its for 1-2 sets per session
@@BoxheadBants sounds pretty alright, just make sure to manage total volume and dial a bit back if you feel overtrained / very tired
@@jakobottesen ofc ofc bro thanks 👊👊
I do not know…. I tried his method 3 years ago and i had 0 progress. I will try again and report. Currently i am at 10kg for 5 reps which is quite weak i know
Wait, the added weight is less than 100%? I was ahead of that number. I thought you had twice your weight. Now that would be highly impressive for a natty or in general.