@@calebfitzpatrick7771Except with pull-ups you don’t have a risk of pectoral tears, back injuries due to shit form, and any other risks you could add that come with benching😊
True for knowing when to increase the weight. But for adding it the first time, is wait until you can perform around 10 clean pull ups. The strength gains willbe pretty similar regardless, but the higher reps will ensure that you've been practicing the movement enough to have an efficient technique
I'm a big proponent of low rep work, but I don't agree with this for pullups. Add weight if you can comfortably lat pulldown near your bodyweight and can comfortably do several short sets of pullups, maybe about 5 sets. Your back should be well strong enough by then to add at least 20lbs.
@@miso5968 Save your joints with lower reps. I can't count the times I hear people getting tendinitis from doing high volume pullups. If your sport is climbing, I can understand. If you're doing it for Jujitsu/Judo/wrestling, then do pullups with a towel for grip strength. For wrestling focus more on bent over rows for back training.
@@Willkindaclap 15 - 50 quality pullups per session, given you're doing other back exercises. Don't just rely on pullups on back day. Anything that doesnt cause unwanted pain in your shoulder joint during workout or next day. Listen to your body. Challenge yourself wisely. Do full range of motion and in good form. Warm up ALL muscles around shoulder joints. Keep shoulders down. Try using dips as a warm up in between sets to better feel this concept. Every one is different.
you will progress faster the sooner you add weight. If you can do 8 bodyweight pullups with good technique, you can start adding weight. You will drop to 4-5 reps, but you will get stronger very soon and will progress exponentially with bodyweight pullups. For example, if you started with 4 reps with weight, the moment you get to 6, test the bodyweight pullups and granted you will be able to do about 12.
I have a heavy day where my rep max is 3 but I have 2-3 other days throughout the week where I focus on volume so my rep max is currently at 12 per set; when do I start adding weight to my volume days? Should I just work up to 25 per set or start adding weight and stay within the 6-8 rep range? My focus is overall strength btw; I’m trying to increase the weight on my heavy days as efficiently as possible.
I love these kinds of videos! I’m currently able to do 8 pull-ups with 100 lbs strapped to me… my ultimate goal is 150 lbs for 20 reps.. sounds crazy, but I’m attempting the most difficult ice climb in the world (Mission To Mars) in 2025 and I am not only ice climbing weekly…. I’m also training 7 days a week.. I’m currently stuck at 3-5 reps at 150 lbs…. I’m hoping to have a break through after watching this video and scale the weight back and get back to some fundamentals. Thank you!
You could also just treat it like any other exercise, just doing pull ups 3x8-10 and increasing weight every time it starts to get easy. That’s what I’ve starting doing and have been improving really fast
Yeah fr. I noticed I was starting to be able to do 10+ dips, 10+ pull-ups, and 15+ push-ups in my workouts, so I added 10 pounds and slowed down the speed (coming down) and i was repping about 6 pullups, 8 dips and only about 10 push-ups till failure. It’s just progressive overload really to make the best hypertension
What I would do is just have a target rep range, say 8-12 reps. If I manage to reach 12 reps for all my sets, I'll add weight the next time. When I reach 12 reps for all sets again, I'll add more wieght.
If you can only do 1 to 3 *perfect* bodyweight pull ups, practising a forceful pull-up will increase neural drive and translate in helping you get more bodyweight pull ups *a lot sooner,* especially if you add some weight, even if it's 1kg, it'll go a long way in helping you becoming stronger in that movement. *Story Time:* I remember the day I got my first pull-up... I was using the assisted pull-up machine with a counterweight of 29.51kg (seemed like a long way to go), and was just stuck at around 8 reps. I was starting to wonder why I couldn't progress... I would do isometric holds, eccentrics, more volume, slower tempo, resistance bands and couldn't budge... so I started researching further, and came across this video on neuromuscular adapations, I and practiced a forcful pull-up (Dr. Stuart McGill covers this, as it encourages full neural drive)... The next time I was training back, I dropped to a counterweight of 22.70kg (the next stack up) and did a forceful pull-up (just one... and let's face it, could only do... well 1) and then did a few more single ones... The VERY NEXT WEEK I was at the gym doing deadlifts *and* legs... I was all alone, walking around between sets and saw a bar, and thought, f-it... all I remember were my eyes passing the bar... then my head... and a complete look of shock and confusion in the mirror 😂. It was such an incredible moment, blew my mind. I'm starting to think it was less strength related and more a coordination of the neuromuscular system. Just to add, I didn't know if the technique worked with a counterweight such as the assisted pull-up machine, as that was not covered (the technique was shown on someone who was already able to do them). This was not my case, but I figured the logic should still apply, and it damn worked for me! I really hope this helps someone with their pull-up adventure ❤.
I love this story!! Beaming from ear to ear as I read it. Well done younger you 💪😃. I have a similar story, and was absolutely buzzing when I got my first pull up.
@@lmack6596- Thank you! So lovely to see this reply. I would love to read your story? I'm glad you understand the feeling I'm talking about, it's nice to share that ☺️.
@@Cacophony314 It really is the best feeling! 😃💪 I'd been training pull ups for months - using lighter and lighter resistance bands, doing negatives, doing holds etc. For a while I could do the top part of the pull up; and I could do a scapula pull up (from dead hang to active hang) but for the life of me, I just couldn't do that bit between active hang to 90°. In hindsight, I suspect that's because that's the bit the resistance bands were giving me the most support. But I kept at it, kept doing those isometric holds and negatives. And one day, like you, I was feeling strong, and I just thought F-it. I CAN do this. So I put my favourite song on, nice and loud, grabbed that bar and squeezed really hard. First attempt I still got stuck in the active hang. I dropped down. Took a few deep breaths, then tried again. Giving it EVERYTHING I had. It wasn't perfect, it sure wasn't pretty, but I got my head above that bar!!! I was so happy I think I squealed!!! Then I just kept doing them each day. (I have an over the doorframe pull up bar). I'm going to try your tip about forceful pull ups to see if that helps me increase the number I can do.
You want to reach failure on about 9-12 reps for hypertrophy, 2-5 reps for strength and 15 - 30 reps for endurance. Just adjust weight based on these, its usually 60% - 80 of 1-RM for hypertrophy, 80-100% of 1-RM for strength and less than 65% of 1-RM for endurance. There is also explosive training where you do 3-5 reps with 30%-40% of 1-RM (this is to avoid injuries). Don't forget that it varies person to person, so be careful and critical.
Over complication of a simple thing. Can you do weighted pull ups in the appropriate rep range for your specific goals? Then do them and progressively add weight. Can’t? Get your pull up volume up and try again. More importantly, what are your goals? Are weighted pull ups even conducive to your fitness goals?
Do pull ups till you meet the amount of reps per set you want, then increase your rep range, then add weight and decrease your rep range. You can use resistance bands in there as well if you wanna make a certain amount of reps at higher weight.
Just test your 1 rep max and then do sets at around 80% of that. For example: You weight 75kg and your 1 rep max is your bodyweight + 30kg added. That is 105kg total. Now multiply that with 0,8 and minus your bodyweight from that. There are your weights for sets. Way easier and faster and just as effective.
As someone who has dropped 15-20 lbs each time he starts a chin up goal.(twice now) I question if I should be adding the weight I lost back onto. Feels great knowing my chin ups increased, but knowing my weight decreased making them way easier is another thing.
Check out his channel. He has a couple videos on working up to more and even workouts to help you work up to more by strengthening the muscles you use in pull up.
just add weight to this just like any other back exercise, try going with even 10lbs for a few reps for starting out then build ur strength up and progressive overload
That’s normal. You’d be amazed how many people can’t do a single one. I fatigue easier than I used to but it’s not lack of strength it’s muscular endurance or just general endurance. In the past I used to do weighted pull ups and built up to being able to do a few strict muscle ups. Im installing a pull-up bar on the side of my house this week so I can do them when I’m not at the gym and work up to doing muscle ups again. If you can do ten in your first set that’s good, you I found that adding weights really improved my pull-ups a lot more than simply doing more of them. Once you’re used to weighed ones , standard pull-ups will seem eaiser and you’ll be doing three sets of ten in no time.
Add less weight than 45 pounds, just do what you're most comfortable with. Everyone's body is different and gets stronger at different weights. Be patients and make sure when you're adding weight, that you can do 10 clean pull ups
I would say to add on weight like with any other exercise. Use rep ranges and the 2,5kg/5lb plates, hit your goal of reps and up by another or 5kg/10lbs how easy it felt
Even easier if you can do 10 good pull ups. You're going to add weight for 3 sets of 8 reps. Can you do 3 sets of 8 reps? Then increase weight, repeat💪🏼
Really depends on your goals If you want strength then do explosive pull ups or add weight until you can only do 4-6 with good form and do 3 sets. If you want to increase size of muscles used keep you rep range 8 and up or do more sets.
The reason why he’s adding 10 second pauses is because those are different forms of resistances that people don’t think about. There is always something you can do to add resistance to progressively overload a movement. Think of it like this, you can bicep 20’s for 4 sets of 10 and feel like you should go up to the 25’s. Did you try squeezing the curl for 5 seconds at the top? Did you try hammer curls? Did you try slowing down the eccentric for 5 seconds? There is always something you can do before you go up in weight.
The thing with isometrics is though: 1) Nowhere near as good for hypertophy as the concentric or the eccentric portion 2) Strength carry over only reflects 10-15 degrees either side of the position you're pausing in. - Adding onto that, the positions he's pausing in (Excluding the 90°) are pretty much the two points in the lift with the least tension, further degrading any possible strength and/or hypertrophy benefit.
I really struggle with pull ups I feel I use all arm and hard to engage my back I’ve been doing 25 pounds 5 reps 15 pounds 6 reps then 5 pounds 8-10 reps then actually do the hold thing he doess as like a super set with the 5 pounds but I will say my form can get sloppy at the end of each set so I’ve been sticking with the same weight for about 3 weeks
I would do it this way. Lets say i weighed 200lbs at the beginning of my weight loss journey. Many months go by, i gain muscles in arms and back. I can now do my first pull up. I then graduate to 10 reps, then 3 sets of ten, then 30 in one set. Lets say by now your body weight is 180. I would now add weight try 10lbs or 20lbs ans confirm if you can pull up your original body weight. If you can, progress from there.
For muscle building you should aim to be able to do at least 12 reps without weight then add a weight to where you can get it for 8 reps then progressive over load from there
Added 100 is fucking crazy😳
That's no so much, I'm 70 kilos and can take 30 extra kilos, still make up to 5 complete pull-ups
@@I-am-Joe-Po no youre just both strong asf
@@I-am-Joe-Po your hella strong dude i'm at 98 kg and can only do with 20 kilo 30 kilo when I weigh 10 kilo less 😂
Guys at my bouldering gym are doing 3 reps at 70 kg added.
These guys are AALL lats and grips strength
That’s 80 kg bodyweight + 70 kg added for three reps
Doing weighted pullups is like saying "yea, I'm too strong for my own body"
-Dom Mazzetti
My name is dommm D to the O-M
Lol so is adding weight to your pushup by flipping your body over, laying on a bench, and using a barbell
@@calebfitzpatrick7771yeah but it sounds so much cooler when dom says it
@@calebfitzpatrick7771Except with pull-ups you don’t have a risk of pectoral tears, back injuries due to shit form, and any other risks you could add that come with benching😊
Flexing on the peasants
If he’s part of your leadership there is no fucking reason you should be failing the pull-up portion
There's no reason regardless what u mean
Pppplppdd
@@XepentMost NCOs have zero idea how to lead PT and don’t understand how to develop a fitness plan for each of their men.
@@Xepenti can do alot of pushups but no pull ups 😭
@@vali95skill issue
The simple answer is whatever you can do in the 3 - 5 rep range in decent form - and your goal is STRENGTH.
True for knowing when to increase the weight. But for adding it the first time, is wait until you can perform around 10 clean pull ups. The strength gains willbe pretty similar regardless, but the higher reps will ensure that you've been practicing the movement enough to have an efficient technique
I'm a big proponent of low rep work, but I don't agree with this for pullups. Add weight if you can comfortably lat pulldown near your bodyweight and can comfortably do several short sets of pullups, maybe about 5 sets.
Your back should be well strong enough by then to add at least 20lbs.
@@miso5968 Save your joints with lower reps. I can't count the times I hear people getting tendinitis from doing high volume pullups. If your sport is climbing, I can understand.
If you're doing it for Jujitsu/Judo/wrestling, then do pullups with a towel for grip strength.
For wrestling focus more on bent over rows for back training.
@@klrdto3250 what do you consider high volume? Tendonitis is something I️ definitely want to avoid
@@Willkindaclap 15 - 50 quality pullups per session, given you're doing other back exercises.
Don't just rely on pullups on back day.
Anything that doesnt cause unwanted pain in your shoulder joint during workout or next day.
Listen to your body. Challenge yourself wisely. Do full range of motion and in good form. Warm up ALL muscles around shoulder joints. Keep shoulders down. Try using dips as a warm up in between sets to better feel this concept.
Every one is different.
you will progress faster the sooner you add weight. If you can do 8 bodyweight pullups with good technique, you can start adding weight. You will drop to 4-5 reps, but you will get stronger very soon and will progress exponentially with bodyweight pullups. For example, if you started with 4 reps with weight, the moment you get to 6, test the bodyweight pullups and granted you will be able to do about 12.
You’ll get stronger getting to 10-15 pull ups per set first tbh
*Friends, I did 7 one arm pull ups, please support me*
I have a heavy day where my rep max is 3 but I have 2-3 other days throughout the week where I focus on volume so my rep max is currently at 12 per set; when do I start adding weight to my volume days? Should I just work up to 25 per set or start adding weight and stay within the 6-8 rep range? My focus is overall strength btw; I’m trying to increase the weight on my heavy days as efficiently as possible.
Imagine CrossFitters trying to do those floppy fish pullups with a weight strapped to them
Dislocated joints coming their way soon
You don't need to imagine, just search for Murph 2016 crossfit games
@@chadsmith1131 i dont wannq
@@owen1737 bet you did though
😂😂😂😂😂😂
I love these kinds of videos! I’m currently able to do 8 pull-ups with 100 lbs strapped to me… my ultimate goal is 150 lbs for 20 reps.. sounds crazy, but I’m attempting the most difficult ice climb in the world (Mission To Mars) in 2025 and I am not only ice climbing weekly…. I’m also training 7 days a week.. I’m currently stuck at 3-5 reps at 150 lbs…. I’m hoping to have a break through after watching this video and scale the weight back and get back to some fundamentals. Thank you!
You could also just treat it like any other exercise, just doing pull ups 3x8-10 and increasing weight every time it starts to get easy. That’s what I’ve starting doing and have been improving really fast
Its almost as if this is what literally everyone should do and not follow this garbage ass advice
How long have you been doing pullups for? I swear I’m numb by 3x6
@@dannytran1587 add weight 3x5 style till u stall and voila u can do 8-12 range bw pullups and progress from there
Yeah fr. I noticed I was starting to be able to do 10+ dips, 10+ pull-ups, and 15+ push-ups in my workouts, so I added 10 pounds and slowed down the speed (coming down) and i was repping about 6 pullups, 8 dips and only about 10 push-ups till failure. It’s just progressive overload really to make the best hypertension
Agreed
What I would do is just have a target rep range, say 8-12 reps. If I manage to reach 12 reps for all my sets, I'll add weight the next time. When I reach 12 reps for all sets again, I'll add more wieght.
Yeah, people try to complicate things unnecessarily. Progressive overload is a simple yet effective solution.
That will work for sure but that’s not ideal for strength gains at that rep range
@@rubixcubesolve yea I train with the goal of building muscle mass, not strength. That was just a personal example
@@gal749 and even with hypertrophy training, you still will gain some strength.
@@rubixcubesolve yea sure that's not a bad thing
Come on Devil, just break the world record for quality pullups, you could smash it!
Some guy did 300lbs
That guy is strong!
If you can only do 1 to 3 *perfect* bodyweight pull ups, practising a forceful pull-up will increase neural drive and translate in helping you get more bodyweight pull ups *a lot sooner,* especially if you add some weight, even if it's 1kg, it'll go a long way in helping you becoming stronger in that movement.
*Story Time:*
I remember the day I got my first pull-up... I was using the assisted pull-up machine with a counterweight of 29.51kg (seemed like a long way to go), and was just stuck at around 8 reps. I was starting to wonder why I couldn't progress... I would do isometric holds, eccentrics, more volume, slower tempo, resistance bands and couldn't budge... so I started researching further, and came across this video on neuromuscular adapations, I and practiced a forcful pull-up (Dr. Stuart McGill covers this, as it encourages full neural drive)...
The next time I was training back, I dropped to a counterweight of 22.70kg (the next stack up) and did a forceful pull-up (just one... and let's face it, could only do... well 1) and then did a few more single ones...
The VERY NEXT WEEK I was at the gym doing deadlifts *and* legs... I was all alone, walking around between sets and saw a bar, and thought, f-it... all I remember were my eyes passing the bar... then my head... and a complete look of shock and confusion in the mirror 😂. It was such an incredible moment, blew my mind. I'm starting to think it was less strength related and more a coordination of the neuromuscular system.
Just to add, I didn't know if the technique worked with a counterweight such as the assisted pull-up machine, as that was not covered (the technique was shown on someone who was already able to do them). This was not my case, but I figured the logic should still apply, and it damn worked for me!
I really hope this helps someone with their pull-up adventure ❤.
I love this story!! Beaming from ear to ear as I read it. Well done younger you 💪😃. I have a similar story, and was absolutely buzzing when I got my first pull up.
@@lmack6596- Thank you! So lovely to see this reply. I would love to read your story? I'm glad you understand the feeling I'm talking about, it's nice to share that ☺️.
@@Cacophony314 It really is the best feeling! 😃💪 I'd been training pull ups for months - using lighter and lighter resistance bands, doing negatives, doing holds etc. For a while I could do the top part of the pull up; and I could do a scapula pull up (from dead hang to active hang) but for the life of me, I just couldn't do that bit between active hang to 90°. In hindsight, I suspect that's because that's the bit the resistance bands were giving me the most support.
But I kept at it, kept doing those isometric holds and negatives. And one day, like you, I was feeling strong, and I just thought F-it. I CAN do this. So I put my favourite song on, nice and loud, grabbed that bar and squeezed really hard. First attempt I still got stuck in the active hang. I dropped down. Took a few deep breaths, then tried again. Giving it EVERYTHING I had. It wasn't perfect, it sure wasn't pretty, but I got my head above that bar!!! I was so happy I think I squealed!!!
Then I just kept doing them each day. (I have an over the doorframe pull up bar).
I'm going to try your tip about forceful pull ups to see if that helps me increase the number I can do.
You want to reach failure on about 9-12 reps for hypertrophy, 2-5 reps for strength and 15 - 30 reps for endurance. Just adjust weight based on these, its usually 60% - 80 of 1-RM for hypertrophy, 80-100% of 1-RM for strength and less than 65% of 1-RM for endurance. There is also explosive training where you do 3-5 reps with 30%-40% of 1-RM (this is to avoid injuries).
Don't forget that it varies person to person, so be careful and critical.
Bro you are low key strong af
It is important to eventually get up to your full gear weight for pull-ups and other climbing activities .
man i cant wait to get my first pull up, im 101kg bw and i can barely even move myself if i try to do chin ups
Over complication of a simple thing. Can you do weighted pull ups in the appropriate rep range for your specific goals? Then do them and progressively add weight. Can’t? Get your pull up volume up and try again. More importantly, what are your goals? Are weighted pull ups even conducive to your fitness goals?
An added 100 is absolutely insane
I do that😂
@@Back_Day_Barbarian how tf
@@elite1005 stronk
@@Back_Day_Barbarian 🤣
@@Back_Day_Barbarianweak lmao 😂
Dude is smart and gets to the point, nice
Damn, did that 45lbs do anything? There appeared to be no difference to your exertion with the 45 and without.
Great video ❤
... Simple & sensible
Bro pivots his arms like a robot. Respect.
Do pull ups till you meet the amount of reps per set you want, then increase your rep range, then add weight and decrease your rep range. You can use resistance bands in there as well if you wanna make a certain amount of reps at higher weight.
I weigh about 88-99kg, been doin these for a few months now amd i am at 60kg for 4 reps now with decent form. Helped me a lot with muscle ups.
If you follow the basic principles of hypertrophy training while staying in reasonable rep ranges, you'll find this answer out for every exercise.
The form is so clean💀💀
damn that’s some strong ass feet
Strong ass or strong feet?
Impressive feet of strength.
😉
Just test your 1 rep max and then do sets at around 80% of that. For example: You weight 75kg and your 1 rep max is your bodyweight + 30kg added. That is 105kg total. Now multiply that with 0,8 and minus your bodyweight from that. There are your weights for sets. Way easier and faster and just as effective.
Thank you!
Just a reminder, don’t take this as the only way. There are many ways and times you can add weight. Be creative. You have all the power 👊🏽
Wow, what incredible strength.
Your strong bro
Thank you thank you thank you,nobody actually gives this advice,.thank you so much for sharing
As someone who has dropped 15-20 lbs each time he starts a chin up goal.(twice now) I question if I should be adding the weight I lost back onto.
Feels great knowing my chin ups increased, but knowing my weight decreased making them way easier is another thing.
Semper FIT.
SEMPER FI.⚡💪🏽
Very helpful, appreciate it brotha
This is great info!! Thanks!!
Thanks!
Real different group of people here vs the pre-fatigue with barbell curl video
i love that im getting more fitness advice vids recommended but i can barely get 2 pull ups in i need advice working up to pull ups
Check out his channel. He has a couple videos on working up to more and even workouts to help you work up to more by strengthening the muscles you use in pull up.
just add weight to this just like any other back exercise, try going with even 10lbs for a few reps for starting out then build ur strength up and progressive overload
Bro I wanna get stronger at pull-ups but trying to do sets of them make it difficult like I’ll do 10 one set then 7 the next and 3 the last like wtf😭
Rest +5min between weighted pull up sets so performance doesnt decrease
Dude that means it's working if you're failing at 10 then you're definitely gaining muscle.
dont max out your first set, instead maybe aim for 7 7 7 or 8 7 6
That’s normal. You’d be amazed how many people can’t do a single one. I fatigue easier than I used to but it’s not lack of strength it’s muscular endurance or just general endurance. In the past I used to do weighted pull ups and built up to being able to do a few strict muscle ups. Im installing a pull-up bar on the side of my house this week so I can do them when I’m not at the gym and work up to doing muscle ups again. If you can do ten in your first set that’s good, you I found that adding weights really improved my pull-ups a lot more than simply doing more of them. Once you’re used to weighed ones , standard pull-ups will seem eaiser and you’ll be doing three sets of ten in no time.
just rest for longer
The total control, smooth
This is amazing because i could never do a pullup. Its like magic
These new clip on mics are really good quality
Just wanted to start with it this week, pull getting way to easy😊
Those isometric holds will help improve your strength in that exercise
That's excellent. Thank you
Love the new craze of using rubber weights, they're fucking huge. If that was a cast iron weight used to that size would be like 50kg.
Add less weight than 45 pounds, just do what you're most comfortable with. Everyone's body is different and gets stronger at different weights. Be patients and make sure when you're adding weight, that you can do 10 clean pull ups
Mans a beast with the pullup game
I would say to add on weight like with any other exercise. Use rep ranges and the 2,5kg/5lb plates, hit your goal of reps and up by another or 5kg/10lbs how easy it felt
*There's your next Training NCO! Semper Fi, Mac!*
Thanks bro
Hus wife also laughs when he says i can last 10 minutes 😂
all i could think about was DaBaby when i head that one "i pull up"
Thanks homie
Holding that hundo with your feet is insane
Thats what I'm saying
Strong af 💪
Dude should be twice that size doing pull ups with 100 lbs hanging from him. GOD DAMN.
If he was twice that size he couldn't do it at all
@@viresinnumeris7755 I should have clarified. His ARMS should be twice that size. And back.
@@TonyTheTruckGuy a shitty skivvy shirt is probably hiding an absolutely ridiculous physique
Callisthenics favors leanness. I cut down 13lbs and gained the ability to do muscle ups that I had never done before.
@@totalmetaljacket789 Right but this dude didn’t lose 13, he added 100 haha. Very impressive.
I am yet to do pull-ups or chin-ups. I’m working my forearms and lats, while dieting. trying to succeed in that move, since im an over weight guy
Rahhh brother seen the digital boots and utes and hoodie . 0311 here and still slaying myself with the iron
Even easier if you can do 10 good pull ups. You're going to add weight for 3 sets of 8 reps. Can you do 3 sets of 8 reps? Then increase weight, repeat💪🏼
Repping pull ups with an extra 100 lbs is crazy strong. Jesus
Bro almost forgot to struggle
if you can’t pause at the contraction even for a split second than it’s too heavy
Good info Michael I appreciate it sir 💪🏾😎
Really depends on your goals
If you want strength then do explosive pull ups or add weight until you can only do 4-6 with good form and do 3 sets. If you want to increase size of muscles used keep you rep range 8 and up or do more sets.
How about, whenever you can and as many as you can for as long as you can.....that sound about right to me.
Ma man!! Thank you
I’m doing this with starting strength right now. I do 3 of 5 twice a week adding 2.5 lbs every time
Yeah, this is dumb, he's way overcomplicating it. You can treat it like any other strength exercise.
Eric: how do you do a pull up?
Red: you pull up!
I’m going to add weight, when I can actually do one !
The reason why he’s adding 10 second pauses is because those are different forms of resistances that people don’t think about. There is always something you can do to add resistance to progressively overload a movement. Think of it like this, you can bicep 20’s for 4 sets of 10 and feel like you should go up to the 25’s. Did you try squeezing the curl for 5 seconds at the top? Did you try hammer curls? Did you try slowing down the eccentric for 5 seconds? There is always something you can do before you go up in weight.
The thing with isometrics is though:
1) Nowhere near as good for hypertophy as the concentric or the eccentric portion
2) Strength carry over only reflects 10-15 degrees either side of the position you're pausing in.
- Adding onto that, the positions he's pausing in (Excluding the 90°) are pretty much the two points in the lift with the least tension, further degrading any possible strength and/or hypertrophy benefit.
Helped
I am now stuck in an infinite loop
Total awesomeness
The weight you can do 5-10 reps is a good weight to progress with
Im doing weighted negatives idk it works pretty well for me
My boy strong 😂
Or you could just add weight if you do more than 8 reps of pull ups. Its not that complicated guys
thank you sir.
Omg bro that is insane
Nicely done on the 100k subscribers
Never thought of it that Way
Here is a much simpler way
If you can do more than 10 with the same form add 5-10lbs
THAT RLLY INST A RELIABLE TEST
I went straight to adding 10kg and got 4x6 pretty clean, i think it was time for me to add some weight on my pull ups😅
Marine Corps! Err! Semper Fidelis.
It took me a second to register the added 100 being held between his feet lmao
I add weight everytime! I just can't take it off...
))
Add the weight that you can pull for 1 rep, then take out 35-45% of that weight and that can be your working weight. Simple
"Pare in cute" -the background.
Or a much simpler test after being able to do 10+ pull ups in a row consistently add weight
I really struggle with pull ups I feel I use all arm and hard to engage my back I’ve been doing 25 pounds 5 reps 15 pounds 6 reps then 5 pounds 8-10 reps then actually do the hold thing he doess as like a super set with the 5 pounds but I will say my form can get sloppy at the end of each set so I’ve been sticking with the same weight for about 3 weeks
I would do it this way. Lets say i weighed 200lbs at the beginning of my weight loss journey. Many months go by, i gain muscles in arms and back. I can now do my first pull up. I then graduate to 10 reps, then 3 sets of ten, then 30 in one set. Lets say by now your body weight is 180. I would now add weight try 10lbs or 20lbs ans confirm if you can pull up your original body weight. If you can, progress from there.
My back isn't strong enough to pull up bodyweight plus 100 pounds.. My ankles aren't strong enough to hold the 100 either. Dudes a beast
This will help a lot I just started adding weight and had a feeling am I doing right
When you can do 8 pullups with excellent form, add weight. It's that easy. Same for dips. Form matters though.
For muscle building you should aim to be able to do at least 12 reps without weight then add a weight to where you can get it for 8 reps then progressive over load from there