+40kg Weighted Pullup in 2 Months (explained)
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- Опубліковано 18 сер 2021
- NEW official page: skyenterprises.co/sky-univers...
You are not yet a man until you can pull a minimum of 40kg on the Weighted Pullup (20kg for women).
Getting to this level first unlocks so much potential pulling strength... you can do muscle ups, start working on your front lever...
That's why getting a 40kg pullup/chinup is one of the first things we focus on with everyone of my students.
Quick SUM Up:
- Start with 3x3
- Build up to 5x5 w/ the same weight
- Start at 3x3 again with 10kg higher weight
Hope you got some clarity out of the video! =) COMMENT what was most helpful?
#dominiksky #calisthenics #weightedpullup #pullup #chinup
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Bro looks like chimaev and mcgregor fuzed together
I was thinking the same 😂
Lmao was gonna post “bro are you the light skinned Christian brother of Chimaev?”
Hahaha 😂
😂
They all look like this on bootcamp
What helped me get the 40 kg pull-up a lot was making sure I wasn’t just doing pullups and also doing chin-ups and neutral grip as well. Also do the variation that is the easiest to you with the heaviest load, so if you’re better at chin-ups then pullups, then do your heavy sets with chinups, and do hypertrophy slash volume with your weaker variation. I did this method and now I can rep 40 kg with every variation. Also this method helped me to break a really long and annoying plateau
Yup I agree with this. Kind of similar to the concurrent philosophy AlphaDestiny preaches. I have one day in the week where I do pretty heavy 5x5 and then another day in the week where I do volume for reps (4-5x8). Atm I am only doing variations I suck at to get better.
Yeah same 4 me.
@@Wiizardii Could you recommend a good beginner program?
@@elicohen8156 For weighted cal? Yeah, just do linear periodization in the beginning. Same variation 2x a week, same weight, increase reps each workout. Start with 3x8, next workout 3x9, all the way to 3x12 (however long that takes you), and then increase weight by 2,5 or 5kg. Capiche?
I'm gonna try this😁. I'm stonger at chinups
Man really said 10kg sounds ridiculous and erased it, while am here struggling with bodyweight pull ups
You'll get there mate!
then do the same method but with band assistance, -20kg -10kg then you can do with your bw
Stay consistent. You can definitely do much better.
10 kg + pull-up is a joke.
What’s about now brother? Did you hit your first 10 reps?
@@nick.otz9414 Yeah this method is solid.
Havent worked out in long, but last I was going 5reps for 3 sets with 10kg+
I achieved a 40KG weighted pull-up from this last week!! Thanks Dominik 🔥
Dope, i got stuck at 20kg for a while. Gonna try this out since it seems to work for everyone
@@thomascarlton82 I’m now on 50KG for a 1RM as well! Not sure if I’ll carry on or have a break from the rep scheme.
I’d definitely recommend it though mate, as long as you have developed a very good base of body weight pull-ups
@@fakestradio4741 Hello what is your max weighted pull up now please ?
@@kalys-hn1gx I’ve only been doing weighted pull-ups once a week since my last comment and I haven’t done any singles on the weighted pull-up since I posted that comment either so if I had to guess I would say a comfortable 1RM for me would be somewhere between 40 and 50KG.
I’m sick right now as well so I can’t test it for you. Sorry man
@@fakestradio4741 what's considered a good base?
It is unbelievable you shared this secret recipe publicly without charging even 1 penny. I learnt it from you for my weighted chinup, and I can confirm it works perfectly. My progression might be slower than others, but I can tell&feel the difference between workout. Today I completed 90lb 5×5 at body weight 190lb, and I instantly found I can do an one arm negative chinup without any struggling...(I have been using those BS tricks from internet for years to grind for my OAC) this workout routine is straight to the point and simple, thank you!!!❤️ I will definitely to purchase your program when I complete this journey. And I will recommend you to all of my friends.
Very good stuff man!
Been doing weighted pullups for a while now.
75 body weight and 70 kg weighted pullup is my current and long time ballpark.
All kinds of grips are very important, since they compliment each other.
nice video brother.
i love how you put out that real content and knowledge.
Keep inspiring me an others.
Lots of love
Got my weighted 40kg pull up today after just a month of getting a dip belt! Used this video as framework with my own program!
Ahh all the memories are coming back, thanks for putting on video my 40kg Chin up Champion!
Fantastic! Not just advice, but the whole video as such!👏👏👏
It's always easy until you hit a sticking point. I was stuck at mid 30skg for a long time, and have just hit 44kg for a 1rm.
Big thing for me was working on forearm and grip strength. Just dead hangs for time(with and without weight) and some accessories.
Finding where your weaknesses are and focusing on them really helps push through a plateau
What were your main methods for improving grip strength? (Besides the already mentioned one) That’s my main weakness currently, mainly because the bars at my gym are super smooth
@@_____J_____ there is chalk for that.Also you may just buy rings and hang them somewhere. Just buy wooden ones, they are a pleasure to hang from. There are some pull up bars close to my home(in 1 minute walk time), but they are very grindy so your hands get sweaty in a matter of seconds, so I understand.
For the grip strength, make sure to do some hypertrophy exercises. The mistake I see a lot of people do is doing only isometric work. Just hanging on a bar will increase your muscles' strength output, but will not get your muscles bigger, only to some negligible minimal extent. To improve your grip strength faster make sure to strengthen your forearm flexors and extensors. You can do it with wrist curls or wrist rollers. That is mainly to gain the muscle mass in the needed area(forearm flexors and extensors both are used for gripping, not only wrist movement). And only then, besides these exercises you do crushing strength work and lastly isometrics. So the priority of your forearm-grip workout is this: wrist curls(or wrist roller) with max effort 3 sets each(=6 sets), crushing grip strength - hand grippers for that(a couple of sets until failure, but don't destroy your muscles here), and only then hanging on a bar for as much as you are willing to hang. When you can, try to hang on one hand as well to remove imbalances in strength.
@@twothreeoneoneseventwoonefour5 sounds good I’ll try some of that
@@_____J_____ Do Farmers Walk/Carries but with less weight than people usually use. This will allow you to go a decent distance instead of just walking across a room. Super brutal on your grip ;)
I'm unable to find my sticking point. Grip is fine, I'm contemplating biceps cause I always fatigue on the lock out at the top.
Thnx bro the way you explain it is fantastic like I don’t understand anyone from the famous you tubers but you u just make it easy for everyone keep it up
Starting today (Will upgrade after every session)
17.01.22: 5x4 reps with 20 kg
(2 weeks break because sick)
04.02.22: 3x5 reps (very last rep not clean)
09.02.22: 4x5 reps (very last again not perfect)
14.02.22: 4x5 reps + 1x4 reps (tried chin ups)
17.02.22: 5x5 reps (pretty clean)
22.02.22: 1x1 Rep Max with 38,75 Kg
Now with 30 kg:
25.02.22: 2x2, 1x3 reps with
28.02.22: finally 3x3 reps! (+8 with 10kg)
03.03.22: nice, did the 4x3 reps
08.03.22 5x3 reps so proud
12.03.22 tried 3x4 reps with 30kg, feels pretty impossible (did 3 1/2 reps)
1 Week deload from 13.03. - 20.03.22
21.03.22: no special improvement
4 reps with 30 kg still too hard
25.03.22: 2x4 with 25 kg + 2x4 with 27,5 kg (not clean)
With 30 kg:
29.03.22: 3x4 reps!!!
04.04.22: (feel week today..) at least 4x3 reps with 30
09.04.22: 3x4 reps plus 1x3 reps
Still made some small progress last week, for now I will stop writing down my progress here.
When I reach my next big goal (the +50 kg Pull up) I will update the comment here.
Im baack (15.12.23)
I did a lot of muscle up Work lately and unfortunatly didnt train weighted Pull Ups in some months, but now picked IT up again, im gonna Update very soon where I am right now. Still didnt achieve 50kg, but letz gooo, I will continue from now on until I get a 50kg Pull Up, at least!!
09.01.24: still doing deload because I had a little Infection..
---
29.04.24: No weighted pulls-Ups done for 2 months, but usual workouts were very consistent. Now lets chase the 50 Kg Pull Up!! So testing where I am right now --
Today: 1 Rep with 37,5 KG on the belt + 4 Reps with 25kg
02.05.24: 30 kg 2x2 1/2reps
working with 27,5 KG now:
09.05.24: 4x3 reps
13.05.24: 5x3 reps
with 30 KG added:
17.05.24: 3x3 reps
21.05.24: 3x3 reps again + 1x3 (27,5kg)
24.05.24: 1 Week deload
Bruder mach update
@@Jim-fn4pe ich hatte Corona, aber ab morgen bearbeite ich den Kommentar dann geht's endlich los 😅
Update ?
@@fleiyt2064 grad gemacht, hatte auch deload usw
Any progress?
Dominik I cannot put into words how great of a teacher you are, so I’ll explain it with results. Thanks to YOUR GUIDANCE, I have managed to increase my weighted pull ups from 10kg to 30kg in about two months. Thank you so much, keep up the amazing work you do to educate us all
hey man, what do you think will you be able to do about 70-80 kgs within a year?
@@markusfus1672 Since I only weight 63kg, 70-80kg pull ups are close to impossible for me since that would be more than 100% of my bodyweight. I think a good goal for calisthenics would be to lift 80-100% added bodyweight. Additionally, an achievable goal for me would be to lift 60-70% of my bodyweight (~40kg) by the end of the year if that answers your question
@@politecnico_socraticohow much right now
This video is coming at the right time, been working on my pullups a lot recently, problem is, i weigh too much to do them at least right now. I will incorporate these methods and see how it goes. Thank you Dominik.
43 years old, 83 kg. What has been working for me is 4-5 reps x 5. Rest 3-6 min or so, basically enough to recover. Doing +30 kg now and 4 weeks ago I was doing 20. Also finishing with some volume sets of close grip lat pull down ( short Rest periods). My split is upper/lower body and i do cardio with cycling. The upper body workout is basically mainly pull ups, weighted dips and dumbbelll chest press. 3 times a week, legs 1 time and cycling 2 times. I just train in a way i enjoy so no science to it. It does seem to work though.
Exactly how i did it. Nice video, great job!
Thanks a lot man!
Thanks alot for this!
Just achieved my 40kg pull up!!This video was the reason, which says A LOT about it!!Again thank you Dominik!!
How long did it take you?
@@mostern4008 I think about 2 months because I was doing a weighted pull ups during quarantine and therefore I was already pretty decent at them.Anyways,for you it may or may not take longer but keep training them for 2-3 times close to failure and rest well!! You'll rep out 40kg for suree!!
@@mouz8822 can you specify how you did this program? did you do 3x3 twice a week?
So helpful brother!!! Thanks a lot! Please make a video on weighted dips...for strength. Currently I am using weighted dips, weighted pull ups and barbell squats and deadlift in my program but like modified 5 x 5 program. Is that a good idea? Or should I try some other program? Exclusively for strength. If so please suggest something brother🙏
Love your videos so much brother!!!
Such a cool training place, i love it ❤️ cheers from the Netherlands🇳🇱
wow, great video bro
i was hitting a plateau on weighted pull ups so thank u for this vid!
It's been 9 months since i started doing weighted pullups started off doing with 20kg now I could do 60kg thanks for the tips
@Nayan Singh yeah basically that just try to progress every week or even if u can every session
do you increase only your strenght? Or also do you gain some muscle mass?
@@nicoladiiusto328 he deffo put on a lot of muscle mass
can u tell a little bit how u achieved it?
@@el_chico1313 ???
Love your energy, just started my first weighted pullups. Can't wait to start your program. My goal is to do a muscle up, I'm 67 years old. 5 kg from being a man.
I can do 40kg for 5-6 reps depending on the variations, with chin-ups and especially neutral I can do 6 and with regular Pullups it’s only 5. I‘m 5‘11/175lbs/80kg roughly.
What really helped me was doing different pull-up variations (the ones mentioned above), heavy barbell rows and lots of hypertrophy style rowing machines as assistance movement after doing my weighted Pullups on a given pull day. Heavy biceps curls with cables or a barbell are also really good for helping your weighted chin-up which will eventually translate to a stronger pull-up as well. Having one pull day every weep where you lower the weight and pull with a more arched back is also great for building strength in some of the positions where most people struggle on Pullups.
So you focused on strength in pull ups and rest of the session , hypertrophy focused exercises?
Brooo! This is a hidden gem!
Here I am, already doing +40kg on pullups as One rep max at 54kg bodyweight. The video was very helpful still, I've learned some useful stuff.
what's your height?
Just wanna say this method worked wonders for me and still is. It's very efficient for getting pulling strength
After this plan I did a 42.5 kg weighted chin-up for 1 rep. So glad to achieve this. Next goal is +50 kg. I would like to achieve this in 2-3 months. Greetings from Poland!
This stuff works! I went from 33 lbs pull-ups on April 18, 2024 to 90 lbs 5,5,5,4,4 reps last week. The Sky is the limit. Thank you.
Hello Dominik. I have been watching your videos for about 6 years, and you still have that positive energy, which shows how genuine you are in this sport. I appreciate this a lot.
I have a question related to the topic, I would appreciate it if you could answer it please.
Is there a systematic way I could increase both pull ups strength (low reps, high intensity) and endurance (without weight)?
I am not sure how to divide my training, because in general, if I were to progress in one, I would stagnate or regress in the other.
At the moment, I can do 6 sets of 3 reps with 40 kgs, but I can do only around 20 pull ups without weights.
Thank you.
Your max is a lil low, you have to work on endurance, when you are about to finish continue doing it by hanging and raising and when u can't do it no more stay hanging and just pulling a lil bit not the full rep because u can't but try to stay time under the stress
Thanks khamzat love you man
This is my new personal Goal!
ur the best dominik
Nice method for progression
Okay I’m going to start this tomorrow. Mad excited. The comments here have got me motivated too, thanks.
let us know how it goes, I'm wondering if this can be applied to dios or if that's dangerous to do , cause 10kgs is alot to add every time lol
@@awatkhalid9091 I hit 20kg 5x5. Moved to 30kg 3x3. I was able to hit 3 reps for 2 sets but couldn't hit the third. I then became ill so stopped training and then i got lazy. I begin training again this week. Hopefully i hit 30kg 3x3 within the next month. Will let you know.
Fucking love the simple no bullshit approach to fitness. I haaaate having to slog through all the junk in the fitness industry
His program makes sense. I wish I knew this before. So just an advice : I had no idea how to plan weighted pull up. I weigh about 64kg and succeeded to do 5x5 with 25kgs. But in the process, I went a little too fast on adding weight and got hurt, tendonitis that wakes me up at night and it started to wear off after 6 months... Do not speed the process.
In which muscle
@@panoskaiolakala1053 I would guess probably in his elbows
How often to train? Every other day?
Valuable information. I Already got the 40kg pull up for 3 reps, but looking foward to increase strength and this will help a lot, thank you !
Yeah same, 60kg is my next goal. Currently 1RM is 50kg, could probably add 2-3kgs to that already but I’m not gonna max out until I think I can comfortably hit 55kg.
@@_____J_____ same here just hitted 50kg pullup few weeks ago
@@brunomanuel7714 just hit 60kg a few days ago actually hahah, next goal is repping that for at least 5
Great advice and what a great inspiration respect well appreciated 💪💯
Thanks Dominik
So you have to do 2 or 3 of these workouts a week right, or do you do 1 sesion for strenght and 1 for hypertrophy a week?
Did my first one with 40 kg today after 3 weeks of training with your programm
Finally found Someone Who talla about step loading
Awsome video ! Can i apply this method with military press (to develop my vertical push strength) ?
Started this in april. Started with 10 kg and 168 cm and 70 kg. Did not reach my goal with 40kg chin up until the end of the year. But I did 30 kg for 5 sets of 5 today. So I will start the new year with an attempt at 40 kg in my next workout! It certainly does work and this method changed my training completely. Thanks Dominic!!
If you can do 5x5 with 30Kg then 40Kg is easy. Can probably even do 2 reps lol
Did 3 😊
@@lk_specter7861 hey can you please specify how you did this program? did you start with 3x3 twice a week? im confused, do you do 3x3 twice a week, then next week do 4x3, and so on? could you please lay out your training logs for me
"by just manipulating the we(ather) uh, sets" hahahahaha my guy knows what's up!
Dominik you're the best!
First, keep up good work
Thank you, really good advice. I am currently on 5x4 with 20kg.
Great video!!! How much time to rest between sets? Didnt caught it in the video
3-5 mins
I am not very experienced in calisthenics and the gym and I started trying this method, I weigh around 67kg and I am in an inconstant bulk. 2 months ago I started with 12.5kg 3x5 and now I am in 3x5 with 17.5kg. At the moment I love this method because absolutely every week I have been able to add a rep or a set. And before starting the method I could only do 3 reps with 17.5kg, after the 5x5 I will try 25kg, thanks man
This is incredible, Dom. Thanks! Now what's the strategy for hypertrophy?
If you hit 5 reps it's in the realm of Hypertrophy anyway. But if you want to get it both then do the Strength first then go Hypertrophy next session
please make front lever video with specific method like this
How many varistions/exercises do you do on pullups? Example do you do 3 sets of supinated grip then move on to neutral grip pullups or do you prefere doing rows as a second exercise?
In terms of strenghtening the pullups, is it wiser to do a pullup variation as a secondary hypertrophy exercise in the main workout. Or should you do a row/lat pulldowns instead? Perhaps it doesnt matter?
Focus is mainly on getting a stronger pullup
Hey Dom. I've been trying that facebook group several times now. But idk why i only get rejected. And there is no feedback for why i keep being rejected. How can i join?
My 1rm is 65kg for 77kg bw. I've been training only front and back levers for the past year
Gee whiz gotta give this a try - was incrementally increasing my weight by 2kg each week on push ups from 20kg to 30kg whilst keeping it 4x8
Gonna run a strength mesocycle with step loading for pull ups next - this came in just at the right time, thanks fam
how's it going?
@@bojanvelkoski3275
Ended up getting my push up to 35kg x 5 and called it there
A week ago I started with 5kg chin ups just to get familiar with the weight since it's my first time doing any weighted pulling movement and most I've done is 8 reps so far, this week I've added another set for a total or 4 just yesterday and it demolished me, will keep you posted on how it goes if you'd like
@@deadassest Sure man. I want to know how long it takes to progress in pullups this way
I was doing 90lb weighted pullups for 5x5 a few years ago at 210bw. But got in a really bad car wreck which really messed up my neck and shoulder. So I've been playing it safe with lower RPE on anything vertical.
Decided recently to gradually start lifting heavier again. So have been starting to ramp up weighted pullups and OHP. My initial goal is 5x5 with 25lbs added doing full pause at top and slow neg/dead hang. Then will keep adding sets, reps, and weight until I am back to 90/5x5.
Good luck!
Please stop using pounds
@@MHG796 - Please start using Google to do basic conversion and stop being lazy.
@@ryandeffley7652 i know how to transtlate mate, don't worry about that, but try to fit atleast a bit
@@MHG796 Please stop using KG
Got it done today 😊
my goals is to get a 1 arm pull-up, and my bodyweight is 60kgs, so with this program i should unlock it in 126 (4 months), or around in march 31st 2024. i will update with comment every month to share my progress, seeing if it actually works.
current status: i can do a 20kg weighted pull-up on rings for 3 reps for 2 sets. see you in December 30th 💪
can the same plan be implemented for ring pushups or higher volume is necessary for progress?
Can do +30 kg pull-up now at 49 kg bodyweight. I can't wait to get to +40 kg.
That xmas tree on the thumbnail🤯🤯
This is something I will be trying out, but do you increase the amount of sets each pull up workout or each week? (I do weighted pulls twice a week fyi)
Please make a video about how-to increase push-up count in one go
looks great, but how much rest between de sets?
Hello, could you tell me what a rest time range should be? I haven't been progressing lineary (faster than slower), for example: i went from doing 5x3x20kg to 4x4x20 after one training session. I don't know if the rest time wasn't too long (around 3-4 minutes) and that's why i progress faster. Is it important to have a shorter, specific rest time or is it not that necessary?
I know it might also mean that I just progress fast and that's great, but I don't want to do it wrong :)
I got to 40kg for 5x5, thank you for advice.
I copied this for pistolsquats with a slightly higher increase in weight (due to the kettlebells), worked 100%
Ty
I will try this also
Bro could you do a hot to do low bar squat video. Thank you
Does training front lever before example weighted pullups affect your pullups weight? In other words if I do 4 sets of front lever holds before doing wrightrf pullups. Will my weighted pullups have been affected by the front lever holds? (Submaximal holds around 8rpe+)
Should I do like heavy weighted pullups on heavy workout day. and "heavy" front lever on :
"Light days" or doesn't it matter?
In conclusion, should ypu focus on one first weighted pullups or Frontlevrr. Or can you do front lever attempts before pullups Withouth loosing anything?
Here started with an old rusty truck rim that is 60 kg. That was all I got, and I could do crappy 1 rep on good days. I kept on grinding on that thing. Now, few years later I can do 6 reps chin-up style with the same rim, and I still use it the most. Later on I simply cut another one of the rims into pieces to add more weight, but only 10 .. 15 kg increments, no less. Perhaps I could have developed faster with some clever tricks, but there is beauty in simplicity.
One thing I know helped me a lot is to jump right into heavy stuff. Once comfortably pulling 2..3 reps with a weight, it makes sense to shock the system and add so much that you can barely do a shitty rep at first. A few weeks down the line the new weight gets less scary.
Hey on our second pull or push day how much less do we do? For example Tuesday is pull day and its my first pull day i do 30kg 4×5. Next Tuesday i will increase to 5×5 but you mentioned the second pull day of that week before increase should be a little less. So second pull day of the week of 30kg 4×5 how much would you do? 4×3?
I made 40 kg chin up on my 7oth birthday last week...so I guess I am officially a man now ;) unfortunately my pull up stuck at 25 kg but I wont quit til i am dead. main goal is front lever...thanks for your videos!
Does this programme applies to hypertrophy section?
Let say I can do 3 sets of 8 in my previous section
Should I do 4 sets of 8 and so on until I hit 6 sets of 8
then move on to 3 sets of 9?
So do you add a set each session or each week? Like would I do 3x3 day one and then 4x3 day 2 or 3x3 for week one and 4x3 on week 2
Whats in your opinion the best way to carry the extra weight on your body?
I dont have a belt or anything, so far i ve been using a backpack in which i would load plates.
excellent
As someone who weight 103 kgs and do 5-6 strict pull ups i looked at the 40 kg i had, thought "i can do that", then proceeded to not do it at all. I was satisfied and am now drinking some coffee. Today was a day.
Can you perhaps do this with other exercises and have those in the same routine, or would it just mess up the whole purpose of this?
Yo Dom, can you do DeNiro impression on 400k sub?
2:08 ,,let’s say 20, cause 10 sounds ridiculous,,
Come on man, why you have to insult me like that xd
Is this method good for other movements like ohp, squat or even bench press? Thankss
A lot depends on your age, build and weight. I’m just coming up to 69 yrs and trying to do 15 clean overhand pull ups. I got stuck at ten so started to do weighted pull ups, six sets of six with 5kg then a week later 7.5 kg now 10kg. Gradually building up. Then try pull ups no weights and you will fly up! Train Monday, Weds, Fri
I recently started doing 27 kg (60 pounds) pull-ups. My first week I did my first set with only 3 or 4 reps. My highest set was 6 reps. Never actually thought I would get here because a year ago I struggled to do 2 body weight pull-ups
6 reps with 60 pounds is crazy good. Congrats :) Years ago I peaked at 32 BW pullups. Now that I am getting back into the swing of things I am closing in on getting to 20 BW pullups. I'm starting to put emphasis on weighted instead of BW though as I got a Kensui vest now. Just bumped the weight to 35lbs and can do around.6 reps :)
+70kg+ Pull Up here :)
I appreciate you mentioning calenstenics.
Starting with bodyweight (76 kg x 1.8m)
I rest at least 3 minutes between sets
04/03: 4-4-4-4-4
07/03: 4-4-4-4-4-4
10/03: 5-5-5-4-3-3
14/03: 5-5-5-4-4-3
18/03: 5-5-5-5-4-4
20/03: pyramid (i wanted to switch up a lil bit)
22/03: 5-5-5-5-5-4
24/03: 5-5-5-5-5-5
26/03 pyramid
29/03 3-3-4-4-4-4 +4kg
2/04: 4-4-4-4-4-4 +4kg
4/04 pyramid (1-2-3-4-5-4-3-2-1 x2)
8/04: 5-5-5-5 +4kg
12/04: pyramid
15/04: 5-5-5-5-4 +4kg
18/04 5x5 +4kg
This week i’ll take a deload and then start with 10 kg
Are you still going with this
@@xdeemcshrekt2731 nope, i stopped. Now i am trying the antranik progression to achieve 14 pull ups. Its 5 sets starting from MAX-3 and each workout Adding 1 rep. (ex. 7-7-6-5-4, 8-7-6-5-4, 8-7-6-5-5). When i will have 10-10-9-8-7 i restart with weight following this routine that worked for me
I only did bodyweight pull ups for months and I was surprised I was able to pull up 30kgs my 1st ever attempt on weighted pull up
Hey bro what about rest week ? What should be the block/cycle length ?
Please provide a full programme example
Thanks a lot bro..
It's been 2 months i am training for weighted calisthenics.
I tried the same method in weighted dips and guess what from 3x5 20kg dips to 1 rep of 30kg today. 😁
Can we do heavy sets and volume sets for pull ups in the same training session.For example:doing bw pull ups after weighterd chin ups.I am currently stuck at 3*4 +2.5kg chin ups.Would this method work for my plateau?
Hi Dominik, how long do you rest between sets for strength training ? Thx for you answer :)
2~5min
Do you think this could work with something like planche leans? Trying to finalize my full planche and feel like I'm plateauing
I'm seeking some advice regarding weighted chin-ups. Would you be able to help me? I've been trying to locate helpful form videos for weighted chin ups, but haven't come across any that cover my inquiries.
Thanks, I modified i little and it helped me reach ~180kg total in pull up!
Whenever you get the chance Would you briefly explain what have you modified please?
Do I do: 3repsx3sets on day 1 then 3x4 on day 2 in week 1
then 3x5 day 3 and 3x6 day 4 in week 2
what if I hit 1 or 2 reps only in one of the early sets, should I stop for the day or just continue the sets
i can do 30kg for reps ez and ive done 40+kg before, but the hardest part is bringing your weights to the park...