Getting Weaker But BIGGER From Pullups?
Вставка
- Опубліковано 4 гру 2023
- Weighted pullups are not progressing from bulking? Are you getting weaker yet bigger?
----------------------------------------
Transparent Labs 10% Off "Leonidas"
athlete.transparentlabs.com/a...
----------------------------------------
US My Gym Equipment: www.bellsofsteel.us/influence...
CA www.bellsofsteel.com/influenc...
---------------------------------------
Barbell Apparel Clothes: www.barbellapparel.com/leonidas
----------------------------------------
MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas
----------------------------------------
TikTok: / alexleonidasofficial
----------------------------------------
Instagram: / alexleonidasofficial
----------------------------------------
Neck Flex: tinyurl.com/yy22fk7a
----------------------------------------
Naturally Enhanced 5% Off "ADF"
alexleonidas.com/naturally-en...
----------------------------------------
My Free Novice Program! outalpha.com/the-out-alpha-nov...
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
#calisthenics #pullups #weightedpullups
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing. - Навчання та стиль
Thank you for the shoutout bro. You have been making awesome progress as well
It's actually shocking at how much progress we've made in the last 2 years, especially with pullups. Almost seems automatic!
Bro your pull-up technique is legit with those plates bravo 👏
Pull-ups + Bulking = weighted Pull-ups
Exactly, it's free weighted pullups and heavier guys should never be ashamed of their external numbers. Bodyweight + plates must be considered.
This made me feel better thank you (the bulk is getting out of hand)
@@The_Legend715fat-ass😂, respectfully
Im coming up on 210lbs now. I stopped doing weighted to focus on other things so now I'm just progressively adding volume to my Chins every shoulder day. (I do other back work on different days too). Just hit 8 sets of 10 at 210. By the end of this bulk I'll likely be at least 10×10 at 220lbs for pull ups. Im barely 5'10 so I feel like that's decent. Ime as long as I keep my rowing numbers high and regularly do chin and pull ups, I'll still be able to do decent weighted numbers.
Im sure this was originally phrased as a joke but yeah that’s actually true
Probably nobody cares, but few weeks ago I hit a 60kg (132lbs) pullup ORM with 81kg (178lbs) bodyweight and I feel like I need to let the world know of my accomplishment.
thats solid bro
You know the average gym bro can't even do a set of bodyweight pull ups, you are a beast.
Congrats man! That's awesome
hell yeah
70kg bodyweight 50kg chin up 1RM
6:25 Meant to say 360 without total bodyweight factored in (so 185 in plates) but even then the calculation is wrong. 130lbs is still too heavy.
What do you think of handstands at a heavier body weight like 190 to 200?
I was doing them at 200lbs, very hard but worth it. It's like doing heavy AF OHP with just your bodyweight.@@onedollasnake
Hey alex can you do a video/short about wrist pain? I have the mobility but cant weightbear at 90 degree extension and dont want to rely on wraps
Bodyweight exercises whilst getting heavier is automatic progressive overload
THIS!
I believe that Weighted Neutral Grip Pull Ups are a game changer for back gains
i love weighted calisthenics since they keep you accountable for weight gain but also taking into account total overall load and not just the external weight has been a game changer. a lean bulk behooves all even weighted cali bros.
That's what I had to understand. Great video Alex
Needed this wake up call thank you Alex!
Alex the great, bringing the positivity 🔥
Your videos have kept me motivated to stay with pull-ups without the 300lbs total concept I would have always thought that I’m weak. But it could well and truly take 3-5 years to rep out bodyweight pull-ups at a heavy weight, but it would be worth it since you’ll be really strong and jacked even if it takes longer.
Nice video, my bro. Thanks ‼️
Yo his videos are the best! 💯💯💯
I am 1.64 tall and weigh 66kg, the heaviest I ever was. When I was in high-school I didn't know much about training and plateaued at 8-10 pull-ups while weighing 51-53kg, now I can rep 8 pull-ups while being 13-15kg heavier, but was discouraged because I didn't know how to asses my progress if I keep getting heavier, because I kinda stalled at 8 bodyweight reps and started doing 5x1 grease the groove with 85-90% of my 1RM.
Thank you, Alex!
I needed to hear this!!
The form difference is massive! Right now I'm at 175cm 100kg and I can do sets 2/3 of 6 pull ups with top form (going at least upper chest to bar, 3 seconds negative, the least swinging). When I was at 90kg some time ago I could do sets of 8 reps with 15kg, but I wasn't controlling the eccentric like that. I could be doing sets of 10 or smth like I was doing before now, still acceptable form, but I want to prevent injuries, and it is absolutely way harder without any added weight
Damn.
Good reminder for sure. Been gaining nice leg meat this year and pullups havent been going up as much as I'd like...but those extra lbs on the body means we gettin stronger! Thanks Alex
Nice video! This explains why as I've been bulking my weighted dips keep going up, but my weighted pullups are beginning to stagnate. The absolute load is still increasing.
Now this is the video I needed
It’s a good day when Alex uploads
Something worth considering is that most people tend to improve their exercise execution over time. A little personal anecdote from me: My max (close grip) bench was at around 180kg a couple years ago. I can barely rep out 100kg now while simultaneously being way bigger. I used to add 40kg to my chin ups and easily repped it for sets of 8. Now I can barely hit 10 bodyweight chins. My point is that adjustments in your form can have a massive impact on your working weight. Especially if you are solely training for hypertrophy
A 180kg close grip is fucking absurd
@@Limbaugh_ it’s basically my normal benching form. I’m way weaker at wide grip lol
I get what you're saying bro but you must've drastically changed the way you train to see such a dramatic drop in strength. I mean 180kg to barely repping 100kg is insane. It's unbelievable but yet believable😂
@@Adam-cs3ld you would be surprised how much of a difference a slow eccentric and long pause can make lol
@@john_m3619 Yeah I know mate but 80kg lmao especially at that strength level. Pure insanity you madman lmao
Congratulations! Big PR! 🎉👏
Bro, it feels like you just KNOW what I am thinking about. I was starting to worry about my pull ups even though my leg movements and weight are progressing.
(Off topic, I got me a 6 spring Expander form the 70s, the grinding is INSANE)
you've helped me so much alex, thank you so much for everything.
Thank you habibi
2 weeks without a video?! I was about to cry 😢 imma enjoy that one
Longest I've ever gone without posting a long! Was focusing on shorts and other projects, been very busy but December will be a better month.
Happy holidays Alex miss your q&a’s / live streams
Much love Josh, Happy Holidays and I will do more lives next year.
I had been thinking that I got a whole lot weaker. Last year I was able to do 11 bw pull-ups. For six months I completely burnt out and quit training. A couple months after getting back into it, I could only do 9 bw pull-ups. I thought I had regressed, but last year I was 140lb. Now I’m 182lb
Clear improvements to me!
a video about behind the back work would be nice, im curious about behind the neck pull up and behind the neck press
I would love to see you explaining the techniques of some exercises, because we trust you.
Great video thank you master❤
Spot on
My bodyweight upped from 78kg to 85kg or so during a bulk and not only did my rep count improve, my form and weighted numbers also did.
At 78kg I could do a single rep with 1 plate, but now I can do 5 or more reps deadstop.
You got a good amount stronger bro💪
That’s why I weight myself before pull-ups, it makes tracking easier and eliminates all fear of not progressing.
Our body weight is the load. We write it down the load on bench, curls, etc., so why not pull-ups too? This also goes for assisted pull-ups (subtract the assistance from your body weight).
I do the same now! Makes perfect sense brother.
I do this as well. For dips too.
How have I never thought of this before. Just added pullups back into my program and they're starting to slow. Guess not really since my weight's increasing
That's funny, this exact thing is happening to me right now, gaining weight and losing reps which made me wonder if they're related. Glad this video cleared that up!
One of the best of recent vids, in the streetlifting community the common knowledge is that bulking wont affect the pull up that much, the muscle up however will definitely go down, i think there's definitely a level of specialization in the pull up where bulking up might not affect it at all, in my case it even helped, my bodyweight went up and my added weight in pull ups also went up
This was the perfect video I needed. I am currently bulking and i’ve been wondering why Ive been stuck at 45lbs for 9 and this video gave me insight as to why this is the case. Thanks Alex and continue to push out great videos
GJ! Your going to be a beast when your done!
Pull ups are def the weirdest exercise to track, i remember that for some reason i didn't write down my wheight for my first year doing calisthenics only and i thought i regressed, but everything else was moving foward.
hey alex do you think you could make a longer length video on behind the neck press? would love to hear your thoughts
Once I started building bigger legs my pull ups felt a lot harder and started appreciating the bigger guys I knew.
Same, and my front lever went from 15s to 5 😂
Can jump and run trails like a demon now though so no complaints
I've genuinely fallen in love with pull-ups and chin ups in the past year. Only did rep work and decided to do a 1RM. Surprised myself with a 60kg weighted pull up at 6'1 110kg bodyweight. Next goal is to be repping the 60kg
your shoulder to waist ratio is absurd bro, good looks
@@cenkarson777I’m sure it’s good, but consider the camera angle. Trust me when I tell you that angle always creates that narrow/wide effect.
@@omp365 your right the camera angle makes it look better then it is, in terms of actual metrics waist is 36inch round and shoulders are 60.5inch round
@@cammackk good job buddy. I wasn’t for a second doubting your work ethic or results, you’re strong af. I just know, from doing 75hard (progress photos), that I look like a mutant from that angle 😂
I'm following an RPE/RIR based program and always calculate my estimated starting weight on weighted pullups by total load. Seems intuitive that you have to calculate that way.
this video hits home, I have been 220 lb + for a long time now (peak weight 235) and I am trying to come down right now I never really hit good numbers on pull ups I barely did 6 reps with 25lb added and I always have trouble doing the top portion but you have been a great help in clearing my doubts alex.
That's 6 reps with a total of like 245lbs. Solid work bro
@@BenWinney I did that at 235 so it would count at 260 right?
@@archlifts947 Yup
Would love to hear you talk about your goals for 2024
Might make that video!
Leonidas i really enjoy your videos, do you think you could make video about muscle imbalances again?
Yes, and I actually have a new long on imbalances in the works!
can you please make a video on managing volume and intensity, a while ago u said u would make one but u never made on also can u show a video on how to combine 1-2 sets to failure with conjuctae
Thanks man. That's what really bothered me recently, but then I made a similar conclusion and stopped worrying. I do the same number of wide grip pull ups for half a year, but I am still a novice so I easily gain 2-4 pounds a month. Natural progressive overload.
And yeah being a tall dude 6'2'' 210lbs about 20%bf is making this exercise really challenging
The psychological and neurological aspects of strength waver week to week. That’s why powerlifters program peaks, strength isn’t a constant
Hey Alex! Can you do a video about mobility issues? (I`ve seen the old ones but looking for a new one lol)
Most mobility issues can be resolved through extended ROM weight training in the positions you are trying to strengthen.
Hey Alex, how much cardio are you incorporating into your routine? Do you do it after lifting?
I had been obsessing about my pullup weighted max not improving from last year. I was thinking I'm programming something wrong. But I'm 5-10 pounds heavier and didn't use my strongest grip (and probably also had more fatigue than I when testing last year.) This was exactly what I needed to hear. Thanks man!
Damn I never counted my bw when tracking weighted pulls, im a fool.
Weigh yourself before you pull, makes a difference!
Babe, that new Alex Leonidas just dropped
This is a no brainer. Funny that some people actually need to hear this.
140kg total, so i got to add another 30kg. you are right on the getting heavier but using less weight. i thought i was getting weaker but i realised that my total is actually incresed,when i was 60kg i could put 40kg on me and do 6 pull ups. now at 70kg i can do those with 35kg. when you look back at what you are doing to now, I realise i am impriving isnted of regressing
Hey Alex, great videos as always. I’m a 15 year old weighing around 55 kilos at 5,9. I’m running an upper lower split of mainly weighted callisthenics for a year and a half ( probably late novice) and unsure how many sets I should be doing per muscle group. Currently I do around 10 for each major muscle group, but I tend to push exercises very hard, around 0-1 RIR and end up feeling burnt out towards the end. What’s your opinion on my volume management at the moment. Thanks.
Alex always makes me proud and inspires me. Thanks Al my Spartan bro! 💪💪
Thank you Beasty, you're a warrior for enjoying real content! 💪💪
After coming back to training, Man i always push my self on pull ups not able to go more than 15 reps on wide pull ups weighting 245lb ... But my back is developing like crazy ... But neutral grip pull ups i can rack tons of reps. Maybe I'll start adding weights next month ... Thanks Alex for the insight.
WTF behind the neck pullups?!?! Definetly using that tomorrow
I suppose I'm at about 219-225 for the total weight on a 1RM pullup. My back is pretty big, but I still have lots of gains ahead of me. I've gotten maybe 3 months of bulking in since I pulled 410 (it's been mainly cutting). I don't train pullups, unfortunately. I don't have close enough access to any such bar. I do chest-supported db rows and get similar effects, but I do really love doing pullups and I get the feeling that if I could do them regularly, I would add reps to them quickly and with that make a ton of back gains overall, since it's not a movement I'm conditioned to. I can't put up a pullup bar in my apartment. They took away the playground where I could do them. And the outdoor gym and the other playground where it is possible are both too far away. I can't store a proper half rack or full cage here either. I've got one of those barbell racks/stands you take apart.
This is gonna be epic
my total number is definitely regressing. construction seems to be taking bigger toll on my body than it did in my early 20's and I'm always weak after work.
Spot on! Hit 60kg weighed pull up PR at 81kg bw after cutting from 85kg. Could never get past 57.5kg prior to that.
Hello Alex! I've been considering doing bench press for 4 weeks then reverse grip for 4 weeks and changing back and forth. Do you think this is ideal exercise variation?
Being able to do same amount of pull ups while you gained 5 lbs is equivalent of adding 5 lb plates to your free weight exercises. You are getting stronger and youre basically progresivaly overloading.
That's exactly right, and 5lbs here and there is HUGE on pullups, especially for high rep PRs.
Man I’m so guilty of my weighted pull up performance because of bodyweight, sometimes I force myself to cut down in size for a few weeks to get back my relative strength performance. But in reality I could have stuck to the bulk whilst feeling no guilt of my numbers staying the same/going down.
This past 6 months, I’ve been diving deep into this, and even with BW factored in to the percentage calculations, I find that I can’t do as many reps with a percent as I should like on other lifts.
I’ve also experimented with smolov jr for the pull-up. It fails as a program in that it makes little room for extra back work AND is not very good for growth, but it is great at building volume in high percentages. In retrospect, I’d probably recommend a HLM approach instead; some kind of top set/rep pr on heavy day, one or two light days of 10+ reps per set, and a medium day where I accumulate many submaximal sets at high percentage
My natty career goal is to break the 500lb barrier (any BW)
Queue video of Andrei Smaev yanking 240BW + 377 up on the pull-up bar.
I've found for me that before gaining 25lbs of weight i Couldn't do even one rep of wide-grip pull ups(3 fingers of grip width before the end of the pull up bar) but now i can do 8 reps.(About year and 4 months of progress)
Yesterday I hit my all time PR on chin up with added 50kg/110lbs at 115kg/254lbs bodyweight.
If I calculated back offs from purely added weight that would be 35kg/77lbs which would be damn impossible. But out of totally weight % gets me to bodyweight pull ups for 10 rep sets which is pretty doable & standard for me.
Great video brother 💪🏻
I have been following you for 8 years. I can't seem to find my ideal training split these days. I'm so confused and I only trust you. What would you suggest?
Alex how do we set up wide grip pull ups with rings? (Please make a short about it or just share a link of a video)
2:10 did the behind the neck variation last few session, drop my normal pull up reps from six to three.. this one is tough af
Next level super wide
Yo Alex, how do you know how much weight you should use on an exercise, when you're variating the exercise on a session-to-session basis? (for example, changing pull-up grip each session)
Is it intuition? Do you just use the same weight for all variations? I need to know!
Dang, I needed this. On a bulk right now and shot my 225 3-5rm squat to 10+ reps and my legs have been seeing so much gains. But I was thinking to myself, why can't I boost my weighted pullups similarly? In reality, I did put on 2 more reps than when I was 10lbs lighter. This video was some more motivation for me to keep it up.
Weighted pull-ups are so underrated for a big back💪🏽
Do you still rotate variations every session?
How do you use double progression in that case? You just do amraps?
I'm reaching for that 300 lb standard! Currently at about 264 lbs/120kg (80kg/176lbs bodyweight + 40kg/88lbs)
You’re definitely top-tier at weighted pull-ups bro
Hey! Lovin the videos. I had a question. So every time I take creatine, my hair sheds (genetics)& it grows back to normal when I quit for months. Can I still reach my complete natural muscle potential without it? I see my friends hop on it and “instantly” look ay fuller within a month and make faster gains and its disappointing at times that I’m at a disadvantage (unless I risk my hair LOL).
Yep, I noticed this too, since I'm actually getting much stronger and bigger by adding both bodyweight AND reps to my previous weighted pull-ups. No wonder why I'm getting afraid to accidentally fly away! 😂😂
Thanks man great video!
Iv been doing 40kg×3 reps when i was 85kg, now i can do it, 5 years later when 99kg. Thought i got weaker, thank you brother❤❤❤
Alex, does bench press strength depend on your body weight? I’ve been struggling to get my bench up, but my shoulder press is increasing. My best was 100kg for 7 reps on the AD press, but 107.5kg for 7 on the incline and the progress has been really slow on the incline. Any tips?
Pull ups are probably the best exercise in the world
I agree
I always weight myself before pullups so I can write total number in my logbook. Been doing it right from the start, nice
I do the same as well!
I just want to be able to do pull-ups. Never mind weighted pull-ups. Right now I can only do assisted pull-ups.
Alex, do you train other sports? You would be a beast if your start wrestling or judo.
Yessir then I’m making gains
Hey alex my volume are 6 sets per workout 72 houres rest....im not sore anymore but the weights feel a little Bit ligher on 96 houres ....what is better for long term progression
Hi Alex what's your thoughts on Mike Mentzer Heavy duty training 1 set to failure?
Thanks I was getting frustrated
Alex are you gonna bulk again for a year to see if you can gain a bit more muscle ? Or did you reach your peak natty? I feel like you still have some more gains left in the tank but will take some years to get that 1-5 pounds left. Correct me if I’m wrong. Maybe you should make a video about that? Like what’s the most muscle you can gain natty
Last I watched one of these videos, brotha's head wasnt nacked. God damn.
I had similar thought when I began my "serious" bulk. Used to do 3x7 at a BW of 70 kg. Bulked up to 80 in 6 months and my pull ups went to 3x5 and the first thing that came to my was that "oh no! I got weaker at pull ups!" Now, I'm back to my original numbers with a better form!
Getting 3 reps less in a set while being 10kg heavier, is impressive.
somehow it takes a long time to get better, but the back gains are amazing.
guys, dnt give up on weighted pull ups
2 years ago, i had a 40kg rep max in chin ups, with a bodyweight of 80.
i started with 40 kg for 1 rep, so i did 3x3 with 30 kg then 4x3 then 5x3, evertime i hit 5x3 i add 1 kg and start again, got some ups and downs, stopped training with weights and get back to weighted pull ups.
today i am doing 3x3 with 54 kg with a 78 bw,
i can see myself repping my own bow in two years reasonable.
Yo Alex you gonna go for that 200lb weighted pullups on this cut?
I think it's going to happen automatically, might as well go for it!
Do I need hammer curls if I do neutral grip pull-ups? I have really good connection to my lats so I don’t feel the arms that much
Alex, I know you advocate for changing up pull-up grips to avoid overuse. How would you program this into a U-L split? Would you suggest using both grips in one workout? I feel like that would compromise set quality.
Simple, just divide the sets in half this way you get two grips. I would also alternate every session. So day 1 could be super wide normal with chinups, day 2 super wide neutral with ring chins. Simple fix.
I'm 197cm and 100kg by best pullup is +80kg (superwide chin grip) (Narrow neutral grip +70kg) , 8x50kg chins, 4x50kg superwide pulls and im going insane trying to reach +100kg and I feel weak given if I can lift 150kg + easy, If i use lat pulldown i always have to do single arm because the whole stack is easy
Video on posture? Working on this and it's massive for bodybuilding
I do absolutely nothing for posture, only full range of motion training and some special exercises like pull-aparts.
Would love a video on posture and form on free weighted movements
Standing OHP, Shrugs especially behind the back, Reverse Hypers and Neck Curls
Source: Old Alex Videos :P
Id like to add any snatch hip hinge and front squats.
Any lift that challenges the upper back to stay upright (in good posture) specifically low traps will improve everyday standing posture.
@@The_Legend715may i add inverted rows
8:20 casually turning on coach gregg’s voice
What does he mean by the adding fat aiding dip performance due to better leverages? Is that due to changes in upper arm circunference making it easier to reach paralel? Someone please explain to me. Thanks.