to be clear folks anyone who has been building strength for some time will know you must cycle your muscle building with varying periodisation profiles. wave progression!
@@nikola_korneta update,yes i ment 1rep max but then i trained more on 3rep max and made more progression! Last week i almost did a one rep max of 50. You can see it on my channel if interested. My current bw is 78,amost 12kg more then 6 months ago
My weight belt can only hold 2 plates so the max i can put on is 40kg, which i do for three reps, i estimate my 1rm would be 45 or maybe 50. Im 18 years old weighing only 59kg lol
It's interesting all the approaches there are for achieving impressive weighted pull up numbers. Personally I am using 5x5 with very long rest periods in between. Like at least 5 min. I think I have improved pretty quickly. Am up to 37.5 kg for the 5x5 now in less than 4 months. That's 20 kg more than what I started out with. Weigh 84 kg and 43 years old. Can add that lately I have been doing my final set as a dropset as well. Seems to be really beneficial for my strength. For the dropset I go 5x37.5 then switch to 30 kg. After a few reps with 30 kg I drop down in 2.5 kg increments all the way down to bodyweight. No rest other than removing/adding plates. Ends up being a ton of volume. Think that complements the 5x5 really well. You end up getting lots of pure strength work combined with volume at the end.
Btw for the 5x5 should you do 5 reps for all the sets? What I’ve done is I’ve done 3-5 reps for all the sets and when I get 5 reps for almost all the sets I up the weight.
@@Nofrontleverforme Yeah I do something similar. Calling it 5x5 is a bit of simplification. When going into a new weight you haven't tried before 4 reps feels fine. If I could only manage 3 however with a new weight I would stay at my old weight.
@@Nofrontleverforme Probably not a bad idea to have it structured like your described with the second day being higher rep sets. Like I wrote though I always do 5x5 and get my volume from final set, the dropset. Today for example I did 4 reps at 37,5 kg for the 5th set then around 35:ish reps in total immediately afterwards. Starting from 30 kg going down -2,5 kg each time until bodyweight. Roughly 3 reps per new weight and the rest period being how long it takes to add/remove plates. Like 10 seconds at most. It's a lot of volume. It works for me but might not work for others.
@@Ratatosk80 alright thank you I’ll see. I plateued once with 17,7kg and now I’m back at 17,7kg and feel like I’ll plateu again but I’ll see. I’ve progressed fairly consistently with the other day I’m at 10,2kg for 9,5 reps atm
Im 5.8 as well. I want to have same body as you. My max 1 rep pullup is 25kg. Someday ill be as strong as you were.(bc youll be even stronger😁) im surprised how you dont get any injuring.. my elbows are too weak.. im scared if ill get tennis elbow again. I eat all nuts.( instead of vitamin supplements)
Honestly as long as you have a rest day in-between each workout you could probably train 4-5 times a week but make sure your getting good rest and nutrition so you recover
Do you feel personally on weighted pull ups that it's beneficial to actually not use full rom. Like chin above bar. I think in my opinion nose or forehead above bar is better for weighted pull ups especially when going heavy. I mean your 70kg pull up your chin isn't above bar just your forehead. You get what I mean. Would appreciate response
I’m gonna try this. I’ll just do my max reps for all sets and whenIcan get 10 I’ll up the weight. Should I do 4 or 5 sets tho? 5 just seems sp much since it’s alreadyalot of time under tension with 5 reps for the 5x5
Brother but in other video where u talked about myofribillar hypertrophy workout u stated to work with 80-90 % of one rep max to increase strength. How come u didn’t build much strength using 80-90% of1rpm in weighted pull up??
does that hurt your waist or back at all ? I always wondered lol. I do pullups but dont have anything to weight myself and dont think I'm at the level where I need to yet anyways
The belt is great, it doesn't hurt at all, But if you don't have a belt like this you can always loosen the straps on your backpack put weights inside it and then wear the backpack on your front. It works very well it's what I've been doing
My way of thinking about bar exercises is this: no gloves, clean form over reps and full range of motion + type of training: str, hype or end. Work hard for your gains, cheers.
Do you do several sets? I find that doing pullups with sets is very difficult by itself even. I struggle to do a consistent 3 sets of 10 even with good rest. By my third set i can only do 4 pullups weighted with good form. So is it just good to go to failure no matter what?
you should add the total number of repetitions you do and divide by the number of sets. Then do that number of reps each set. you do not need to go to failure because the emg activity will still be high. The last set will probably go to failure anyway.
Workout at maintenance calories. Your muscles will need energy which it can gain from bodyfat making you lose FAT, not overall weight. I recommend you do 5 sets of push-ups 2-3 times per week. Do 5 sets of pull-ups 2 times per week, do 5 sets of pike/handstand push-ups 2 times per week, 5 sets of inverted row once per week, 5 sets of squats 2-3 times per week, 5 sets of deadlifts/hip thrusts 2 times per week. Always rest one day in between sessions. These exercises together will train your whole body. Eat 1,0-1,5 grams of protein per lb of bodyweight, sleep 9 hours per night, drink 2-4 liters of water.
i would say workout but don't risk any calorie deficit. You are hitting puberty so you better focus on growing tall first. You can lose weight easily later. In my opinion, a calories surplus would be even better, just for puberty and height
Thanks for the knowledge G! I hear my production in the background! Big up fam!
I love weight pull ups and dips 🔥🔥🔥
Weighted pu and dips= Jupiter sized balls
That is the perfect way to do overload
to be clear folks anyone who has been building strength for some time will know you must cycle your muscle building with varying periodisation profiles.
wave progression!
this is good advice- more people need to incorporate periodisation
Overlooked concept
@brlala1015 mind explain it for us?
step loading be like
Periodization is great but for weighted Cali it's only effective at higher strength levels
i am going to try this! currently stuck on almost 40k, not bad but no progression, thanks man!!
40kg one rep max? what is your weight?
@@nikola_korneta update,yes i ment 1rep max but then i trained more on 3rep max and made more progression! Last week i almost did a one rep max of 50. You can see it on my channel if interested. My current bw is 78,amost 12kg more then 6 months ago
My weight belt can only hold 2 plates so the max i can put on is 40kg, which i do for three reps, i estimate my 1rm would be 45 or maybe 50. Im 18 years old weighing only 59kg lol
@@yonatanmonneler1744 If you arent already - start climbing, you'd be good i guess
@@yonatanmonneler1744 Strong af, nice. Your 1rm is about 51 or 52, based on my experience, but don't count on me lol
dont let your journey go down man keep up 💪
This channel drops alot of wisdom in regards of training
Bro.. your videos have inspired me to work harder at my dreams. I gained 10 pounds of muscle in 6 months. Thank you!
That’s some elite level shit right there
not a pull up tho
how?@@JayKay-sz8jt
Dude I’ve been doing Hybrid Calisthenics for a while and I just wanted to tell you that I respect your grind and advice
this is impressive, nothing raises eye brows quite like weight pull ups 😮
High Quality is key..!
GOOOOOD SPEED
thanks man !
Nice work, that's impressive
What are your thoughts on chest to bar pullups, do you do those unweighted?
A beast🔥🔥
Thanks for the help
Quick question brotha do you think I can apply this same concept to weighted dips?!
Cheers, will try this
How many sets and how many times a week? I’m doing 3-5 sets twice a week right now and wondering weather that’s counter productive or not.
Working your upperback like this twice a week is a bad idea. You need to train only once a week.
@@TemplarX2why?
How many months or years did it took you to go from 10 kg weighted pull up to 70 kg weighted pull ups .
Barbour thank you soo much you inspired me in workout videos
God dame does that make you muscle ups more easy to do? I slow down with the heavyweights because it was killing calisthenics progression.
I usually do 65% of my one rep max 10 to 14 times as fast as possible just to build strength speed and endurance
How long you get there from 5 kg weight? ❤ thanks for tips
I will try, my best is 55kg (121lbs) I'm 82kg bodyweight
Insane strength
It's interesting all the approaches there are for achieving impressive weighted pull up numbers. Personally I am using 5x5 with very long rest periods in between. Like at least 5 min. I think I have improved pretty quickly. Am up to 37.5 kg for the 5x5 now in less than 4 months. That's 20 kg more than what I started out with. Weigh 84 kg and 43 years old. Can add that lately I have been doing my final set as a dropset as well. Seems to be really beneficial for my strength.
For the dropset I go 5x37.5 then switch to 30 kg. After a few reps with 30 kg I drop down in 2.5 kg increments all the way down to bodyweight. No rest other than removing/adding plates. Ends up being a ton of volume. Think that complements the 5x5 really well. You end up getting lots of pure strength work combined with volume at the end.
Btw for the 5x5 should you do 5 reps for all the sets? What I’ve done is I’ve done 3-5 reps for all the sets and when I get 5 reps for almost all the sets I up the weight.
Also for my second pull day I’m usually in the 7-10 rep range for 4 sets and up the weight when I get 10 for the first set
@@Nofrontleverforme Yeah I do something similar. Calling it 5x5 is a bit of simplification. When going into a new weight you haven't tried before 4 reps feels fine. If I could only manage 3 however with a new weight I would stay at my old weight.
@@Nofrontleverforme Probably not a bad idea to have it structured like your described with the second day being higher rep sets. Like I wrote though I always do 5x5 and get my volume from final set, the dropset. Today for example I did 4 reps at 37,5 kg for the 5th set then around 35:ish reps in total immediately afterwards. Starting from 30 kg going down -2,5 kg each time until bodyweight. Roughly 3 reps per new weight and the rest period being how long it takes to add/remove plates. Like 10 seconds at most. It's a lot of volume. It works for me but might not work for others.
@@Ratatosk80 alright thank you I’ll see. I plateued once with 17,7kg and now I’m back at 17,7kg and feel like I’ll plateu again but I’ll see. I’ve progressed fairly consistently with the other day I’m at 10,2kg for 9,5 reps atm
How many sets do you do? Thanks
Your motivation 💪
i've also noticed a tendency for reps over weight on weighted pull ups
curious phenomena
wdym? explain more
This Is the way !
Reps 6-4-2-4-2 find what you can start with and get only 6 reps then up the weight and do 4 reps then 2 reps and continue
Keep it up g
Go man go!!!
What gloves do you use for this? My gloves ripped up doing pull ups recently
What supplements do you take ?
What was your pull up rep range?
Im 5.8 as well. I want to have same body as you. My max 1 rep pullup is 25kg. Someday ill be as strong as you were.(bc youll be even stronger😁) im surprised how you dont get any injuring.. my elbows are too weak.. im scared if ill get tennis elbow again. I eat all nuts.( instead of vitamin supplements)
how many pull-ups can you do weightless?
So how much would you increase the weight by?
Wait, 60% of the added weight or total weight?
60% of his 1 rep max so however much weight you can do only once and multiply that by 0.60 for your answer and you do that for 10 reps if possible
I guarantee this is the case it’s either your body respond to a new type of stimulus or you had, barely any time under tension or not enough stress
How many sets did you do?
How often do you train pull-ups: 2 or 3 times per week…or more?
Honestly as long as you have a rest day in-between each workout you could probably train 4-5 times a week but make sure your getting good rest and nutrition so you recover
Can pull ups increase height in this way?
Do you feel personally on weighted pull ups that it's beneficial to actually not use full rom. Like chin above bar. I think in my opinion nose or forehead above bar is better for weighted pull ups especially when going heavy. I mean your 70kg pull up your chin isn't above bar just your forehead. You get what I mean. Would appreciate response
I’m gonna try this. I’ll just do my max reps for all sets and whenIcan get 10 I’ll up the weight. Should I do 4 or 5 sets tho? 5 just seems sp much since it’s alreadyalot of time under tension with 5 reps for the 5x5
And you only maxed out because that's where you stopped. I wonder how far you could take it 80, 90, 100 more. Amazing, and thanks for the advice
Brother but in other video where u talked about myofribillar hypertrophy workout u stated to work with 80-90 % of one rep max to increase strength. How come u didn’t build much strength using 80-90% of1rpm in weighted pull up??
How much to increase weight when i do 10 reps? 5% or?
I was the 1k like. Noice! Good short btw.
How many days it took you to reach 70 kg from 20 kg
ince i did 60 when i weigthed 65 cant do that anymore now but ill get beyond that once i stard the training again
I’ve done 12 reps with 20lbs
How many times a week?
How to lose muscles in leg thighs and calf for highjump
You can come down far but don’t lock arms , you want to keep the muscle engaged & as less pressure on your joints as possible
When you lock out you get good stretch and it is harder to pull up. In time joints get stronger
How many rest days do you take for weighted P-up ?
3 to 4 days is optimal...
How many’s sets ?
Kodak Black is strong asf
does that hurt your waist or back at all ? I always wondered lol. I do pullups but dont have anything to weight myself and dont think I'm at the level where I need to yet anyways
They don't hurt bro. The belt actually feels good for me lol
The belt is great, it doesn't hurt at all, But if you don't have a belt like this you can always loosen the straps on your backpack put weights inside it and then wear the backpack on your front. It works very well it's what I've been doing
While only? Bro, the lighter you are the more increased weight you can put on. Your pull up 1rm is your bodyweight+additional weight.
I would call that a 324 weighted pullup. I do 315 for singles for an hour. 5 mim recovery in between reps.
My way of thinking about bar exercises is this: no gloves, clean form over reps and full range of motion + type of training: str, hype or end. Work hard for your gains, cheers.
Looks like your left arm is longer than your right arm
I currently do 3 reps of 60kg and my bodyweight is 70kg
Speed
I weight 73kg and can do 5 reps at 30 kg. would liketo do 5reps 40 kg
35 years old
you legit have the strenght for 1 arm pull ups but youre gonna have to optimize the tecnique for you to make it
I was gonna say they could be cleaner but the way you articulated it sounded more respectful. I second this!
Wao
I thought I was big for a 6'4 155 pound guy ur the same weight and massive
Yes this is what I did
190% bw pull-up ain’t much tho I’m sure you can go up to 220-230%
Weird cus it’s basically the opposite with powerlifting.
🔥🔥🔥🔥
Looking young you know he's a beast in bed
wtf
What the hell 😒
I'm 135lbs I can pull up 3 45lbs plates with 1 25lb plate cant get 4 lbs plates
does the 60% include BW?
Do you do several sets? I find that doing pullups with sets is very difficult by itself even. I struggle to do a consistent 3 sets of 10 even with good rest. By my third set i can only do 4 pullups weighted with good form. So is it just good to go to failure no matter what?
you should add the total number of repetitions you do and divide by the number of sets. Then do that number of reps each set. you do not need to go to failure because the emg activity will still be high. The last set will probably go to failure anyway.
Bro what can a 14 year old do to lose weight and get stronger
You are one of my inspirational Person
Workout at maintenance calories. Your muscles will need energy which it can gain from bodyfat making you lose FAT, not overall weight. I recommend you do 5 sets of push-ups 2-3 times per week. Do 5 sets of pull-ups 2 times per week, do 5 sets of pike/handstand push-ups 2 times per week, 5 sets of inverted row once per week, 5 sets of squats 2-3 times per week, 5 sets of deadlifts/hip thrusts 2 times per week. Always rest one day in between sessions. These exercises together will train your whole body. Eat 1,0-1,5 grams of protein per lb of bodyweight, sleep 9 hours per night, drink 2-4 liters of water.
Okay thank you
i would say workout but don't risk any calorie deficit. You are hitting puberty so you better focus on growing tall first. You can lose weight easily later. In my opinion, a calories surplus would be even better, just for puberty and height
Bro u don't even do full range
Yes he does?
You keep reaching your neck....
Not clean at all you're swinging too much bad form
This is called double progression.
🔥🔥🔥🔥