add 2-5 pounds more weight each week). Hey! Exercises with a skill limiting factor are generally more complex, and have more “moving parts.” The poster child of exercises handcuffed by skill is the pistol squat. After a warm-up, begin testing yourself with a series of one-rep pull-up sets, adding weight each time until you find the maximum weight you can perform a true pull-up with. Before adding weight to your dips and pull-ups, you need to complete the following: 2 sets of 20 dips 2 sets of 15 pull-ups. I am a bit hesitant due to been on a cut to add weight yet. One arm behind your back, not gripping your other arm for balance. I hit a wall with pull ups for over a year. Also, trying to do a 1 armed pull up (1 arm behind my back). add 2-5 pounds more weight each week). Progress in strength and endurance: Pull-ups: 2 to 21 body weight and +51kg/112lbs x1. I always find the hottest girl in the gym and have her mount me as I get a nice bicep pump from the chins, New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. edit subscriptions. That is why gymnasts are typically smaller men. Also, if I could do 18 - 19 pull ups currently. This can be achieved by using a weight belt, a weight vest, or by holding the weight. Been stalled at 5-6 pull ups forever and I want to move forward with them. I would suggest you do 5x5 with just the smallest weight you can find added. Do you think it would be possible to get up to 25 - 30 by July / August? I've often said that "anyone can do pull-ups." In this sub's recommended routine they say 3 sets of 5-8 reps, so I added the weight vest wen I could do 3 sets of 8. This is actually relatively simple: add weight to your pull ups when you are able to and when you’re going to be able to maintain performance and technical positions. Therefore, after reaching 15 reps of pull-ups, you can simply add weight with a belt and bring your reps down a bit. But have you wondered what exactly are the benefits of weighted pull-ups? If you're more advanced you can stick to 3 sessions per week and increase the sets/reps or try a high-frequency approach (5-7x per week) with less volume. First, muscle men tend to flounder with the pull-up because of their mass. Let’s say that a lifter can do 15 pull-ups (they don’t have to be easy, but the form has to be decent). This is how I started getting really good at pull-ups & chin-ups. You can rest 5 … Pull-ups are one of those “all around great exercises” And then when you add some extra weight to the mix, things get even better. I think most people don't make progress in pull ups as they always train with the same reps and sets but once I included some weighted pull ups (only with light weight) only after a few months I could already do much more regular pull ups than before. jump to content. Source: Current Official Guinness World Record Holder for weighted chin ups. Just 2 more questions. By adding weight to your pull ups you can maintain a progressive overload, where you are consistently overloading the muscle with enough tension to progressively build muscle. Focus on GRIPPING STRONG AS POSSIBLE ALL THE TIME (DOn't just 'hang'). It can work for a while but I quickly outgrew the back pack I used PLUS the weight ripped the backpack to pieces. Alternate Progression Path: After you reach 3x8 Pull-Ups, you can choose one of these progressions if you don't want to do weighted Pull-Ups: Alternate Path 1: L-sit Pull-ups One of the most popular ways is the ladder method. In practice, however, it's rare that I see anyone at the gym doing weighted pull-ups with a full range of motion and complete control of the exercise. Note: The rest between the sets is up to you. Any … It is harder for a 6' 6" 250 lb athlete to do a pull-up than a 5'4" 135 lb athlete to do a pull-up. Initially I trained using ladders, but this got me to around 12 pull-ups. But even if you're overweight or just plain ol' big-boned, you can still get better at pull-ups. Do you do 3x3 and then add weight? So right now I can do 5 sets of 10 pull ups with moderately high difficulty. 4. I can do them with one arm gripping the other, but not with one arm behind my back. Technically, you can add weight to your pull-ups, chin-ups and dips even if you can only do 5 reps. I’ve even heard of people adding weight after their first pull-up. These band resisted pull-ups and chin-ups provde several unique benefits. I can currently do 11,9,8. In theory, this makes sense. I am 49 5' 9 190lb and went from 8 no pause bodyweight pull ups to 12 1sec pause at top and bottom of movement pull ups with Tim Almond's program. Once you can do a few pull-ups and dips, you can follow many different routines to get your numbers up. This approach will condition your joints for the weighted versions. (My goal is 20 dead hang) My understanding of your routine is something like this Monday. Chin-ups: 5 to 21 and +62kg/136lbs x1. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. When you reach the top of your rep range. Use A Backpack Full Of Something Heavy. One common question is how many pull ups you should be able to do before you add weight… Going past 18 is not necessary to build strength (unless your goal is actually to do many pull-ups) as for doing weighted pullups you're ready ( 3*10 recommended minimum) , do them 1x a week , do 5 ramping sets of 5 reps ( by ramping i mean each set is heavier until You reach your heavy set )start by only 5kg and add 1-1.5kg every week for 6-8 weeks(cycling) than start all over again from a weight which is … Here's a list on different ways to add weight. It's really up to you and what you feel like doing. Spend that week doing complimentary training in their stead: like pull-ups, body weight chins, rows, and deadlifts. I was aiming for 3 sets of easy & good form 12, twice a week before adding weight. Just for credability I can rep out 5+ with 90 lbs. Only add weight to dips when you can do 20+ on your own just using your body weight. Adding negatives or using my dip belt to add weight? Now, there are many good ways to incorporate weighted pull-ups into your routine, and I'll cover the top two basic methods. How many 1 arm pull up / chin ups can you currently do? So, if you can do 15 pull-ups, then you'll need to add some weight to get you into the 1-5 reps zone. Press question mark to learn the rest of the keyboard shortcuts. So I could definitely do this. Add 2.5lbs every other workout and do 3X8. Start your fitness journey with one of the recommended routines in our wiki! When is that? Adding weight to your pull-ups and dips before you are ready will result in a poor progress and injuries such as tendinitis. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. Assisted pull-ups can be done one of three ways. Also, I do the pull ups first thing in my workout before any major compounds. Not being able to do a chin-up is a different animal than not being able to do a pistol. Remember that you can add small amounts, it doesn't have to be straight to 20kg. Ok cool. There are two main ways to build up your pulling strength. After 3 days repeat the process with just a little bit more weight. I used to be able to do 24 strict form pull ups. Ben Musholt 06 Aug , 2013 Being able to pull yourself over an elevated bar or on top of a high wall, as with a muscle-up or a climb-up, are two fundamental parkour skills that are both predicated on serious upper body strength. @Tarzan has some good recommendations in this thread: Bodyweight Strength Feats Most know how to do a chin-up. Do you think it's possible to hit 25 - 30 by late July / August? Weights pull ups are not necessary at all….until you need them. You do that by adding a little bit of weight to your pull-up sets each week (e.g. Add 5lbs and dont move on till I master 3X8(may do 3X6 and then workup to 3X8) Add weight to every set so the 3rd will be 2.5lbs higher than the last 3rd. (Oh, and when I ask if you’re at 5 yet, I’m talking about 5 serious pullups .) 1) Doing a weighted pull-ups phase of almost exclusively heavy pull-up training for 3 … Treat your bodyweight as the starting pin on a machine. If you can do more reps on your last set, feel free to do so. Try 3-5 sets of 5, 2-3 mins between sets. Weighted pull-ups are great because they allow you to increase the resistance without doing more reps. If you wanna do them, just go for it. In other words, don’t do weighted chin-ups until you can do ten bodyweight chin-ups. Pull-ups. Rinse and repeat! On these machines, the more weight you add the easier the pull-up gets because it’s assisting you on the way up. Train pull-ups for strength twice a week: Training Day 1 Exercise my subreddits. Well, as always variety is key. I would say don’t add weight until you can do 10 reps body weight. A lot of lifters are under the impression that once they can do several consecutive pull-ups, they should go ahead and add weight to progress the exercise. I can't say that's the right thing to do, or what you should do, but it's what I did. Do both weighted and unweighted pull ups. Add 2.5lbs every workout and do the 3X8. Weight: - Before 114kg/250lbs - After 95kg/207lbs. A lot of lifters are under the impression that once they can do several consecutive pull-ups, they should go ahead and add weight to progress the exercise. Try assisted pull-ups. If you swing your legs while doing pull ups to much of the focus will be shifted to your arms doing all the work rather than your lats. See general form cues. Weighted Pull-ups. Also, as of about 3 weeks ago I started getting back into BWF again after a few years of slacking off. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. REP WORK. – moh abdi Dec 26 '15 at 22:10. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. 1. Weighted pull ups helped me a lot to overcome plateaus. First, you can use an assisted pull-up machine where you hold an overhead bar, but a weight stack helps you pull yourself up. Each set will consist of just five pull-ups, followed by at least three minutes of rest. Going past 18 is not necessary to build strength (unless your goal is actually to do many pull-ups) as for doing weighted pullups you're ready ( 3*10 recommended minimum) , do them 1x a week , do 5 ramping sets of 5 reps ( by ramping i mean each set is heavier until You reach your heavy set )start by only 5kg and add 1-1.5kg every week for 6-8 weeks(cycling) than start all over again from a weight which is slightly heavier from last cycles first week, Example: •Week 1 : 5x1kg 5x2kg 5x3kg 5x4kg 5x5kg, "Shit's getting heavy better start all over ", By the end of the second cycle you'll probably peak at around 13kg (3kg gain from last time ) I Kept doing this exact routine until i hit 45kg added weight ( and i only weigh 55kg) after it gets harder to add weight you can just make the cycles longer, Edit : this helped get a one armed pullup in less than a year ( will probably take you longer because I'm pretty light ). How to Approach Pull-up Training When You're Overweight, Over-fat, Heavy-set, Or Just Plain Ol' Big-Boned Pull-ups and chin-ups are definitely easiest when you're lean and muscular. The band resistance allows the lifter to perform weighted pullups and chin-ups using some of my favorite pullup modifications and loading methods including knee flexion loading, dorsiflexion loading, dead-bug, knee raise, sprinter pullups and more. It depends on what your goals are: muscular endurance, hypertrophy, strength, etc. So this is the progression so far: Week 1: Weight; Week 2: Add 2.5-5 lbs; Week 3: Add another 2.5-5 lbs; Week 4: Break. Press question mark to learn the rest of the keyboard shortcuts. If you can do 15 reps of body weight pull ups, but then add +10 KG (22 lbs) and now can only do 8 per set then this is in the perfect range for building muscle. One is rep work, the other is heavy low rep training. Okay cool, I'll try this too. Smaller men should always be able to lift or pull a higher percentage of their body weight than larger men. Although, that's more of a long term goal I'm not too focused on. When you want to. There is nothing special about doing them with +5 pounds instead of bodyweight. This is how I started getting really good at pull-ups & chin-ups. In theory, this makes sense. This can get expensive as some back packs cost a good deal of money. my BW max was 15 strict reps, 1 rep max was added 45kg, Start adding weight. Max regular grip pull ups. If you can do 15 reps of body weight pull ups, but then add +10 KG (22 lbs) and now can only do 8 per set then this is in the perfect range for building muscle. Set 1 - Wide Grip (max - 2) Set 2 - Chin Ups (perfect form plus 5 lbs of weight) The whole key to maximizing the potential of each exercise is to utilize proper form and technique. There are many ways to do this, but the simplest method is just to use a linear progression. I recently added ankle weights since I was pretty close to 3 sets of 8 with the weight vest. Which is better? Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. As for pull-ups, our high school workout room had a climbing hangboard, and I remember being able to jump up from the bench press onto the hangboard and crank out five finger pull-ups. I will add more weight once I can do 3 sets of 8 with my current weight. The joy of this is that once the program instructs you to take the extra weight off, even it's just 10-20 extra pounds, your bodyweight feels very light. Unfortunately, some people will experience shoulder and sternum pain from dips. The bro loading up a 45 lb plate to struggle his way through one half rep a) looks dumb and b) isn’t getting much from his effort. Work on ALL weight levels : - Zero weight, 1-5lbs, 10-20lbs, 30lbs, 50lbs ++++++ +, Work on unweighted /light weight added for hi reps/ speed/endurance/time on bar, Work on weighted for raw pulling strength, Do partial reps to hit/strengthen weak spots. Threads aren't accustomed to holding so much weight. Weighted pull ups, while excellent for building strength and mass, start to falter when focusing on endurance based rep ranges (12+ reps). A guy wrote the following on the forum of Starting Strength: “Add weight as soon as it’s possible, if you really want to get strong at dipping. I'm trying to do more reps than anything. I added weight once I could do 3 sets of 8. Are you doing the Recommended Routine, or are you only working on pullups? What do you guys think? If you want to, say, stick to 5 reps, then add weight when you fan do 5 reps, just like any other movements. I assumed adding weight as soon as possible would help just like adding weight to any exercise? Pull overs: 1 to not exactly sure haven't tested my max but at least 12 reps. Muscle-Ups: 0 to 12 (The tradition of repetition numbers has some relevance here, as most body weight progression traditions use repetition traditions to reference ability, which means we’re officially traditionally overdosed. When to Add Weight to Pull-ups. Example Monday 20/22.5/25 Wednesday 22.5/25/27.5. Press J to jump to the feed. I struggle to go over 12 without any luck. After warmups, I might do 3x3 with +10kg, or maybe 3 reps with 5kg, 3 reps with 10kg, 3 reps with 15kg, and then pyramid back down. There’s no benefit to rushing weighted pull ups and, if you’re not able to do them strictly, there’s no point adding weight. But 11/9/8 is good, you can definitely start adding weight. Use A Backpack Full Of Something Heavy. Mostly going for reps, although I'm also aiming for the one armed pull up eventually. Edit: So idk where I should start on what you gave me. In practice, however, it's rare that I see anyone at the gym doing weighted pull-ups with a full range of motion and complete control of the exercise. Some where over 20+ reps. Then look to add weight this will in turn help you build strength, size and increase your results. If you're a beginner training your pull ups 2-3x per week is plenty. Initially I trained using ladders, but this got me to around 12 pull-ups. I can't even pull myself up 1/4th of the way lol. However it is worth it – dips, chin-ups and pull-ups really pay off when you add weight to them and this is the way to go if you or your gym has a dipping belt. Dips: 9 to 35 body weight and +72kg/158lbs x1. Not doing recommended, doing a pull up routine I saw on a website. Don’t add weight before you can do bodyweight dips for 2-3 sets of 15-20 and pull-ups for 2-3 sets of 12-15. There comes a point where it is very difficult to add more reps. For me, this was around 15 bodyweight pull-ups at 200lbs bodyweight. That’s not to say that using a dip belt doesn’t have utility, but don’t expect to automatically break your personal record for rep count after adding weight to the exercise. Like the fourth exercise in this progression, except with extra weight! popular-all-random-users | news-AskReddit-tifu-pics The additional weight will make pull-ups a lot more challenging and can be a great way to strengthen your body. Once you can do 8 or more pull-ups with good form you should add weight to make it tougher. This exercise is relatively easy to manipulate since you can always adjust the weight being added with your level of … By adding weight to your pull ups you can maintain a progressive overload, where you are consistently overloading the muscle with enough tension to progressively build muscle. Yes, I'm only asking for advice on pull ups. I can currently do 11,9,8. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. I just thought that perhaps adding weight would be better? Add as much as you can still do 5 reps with. This basic strategy will work well for awhile and serves as a good introduction to weighted pull-up training to help you body get accustomed to the additional challenge. I've been doing that for over a week now. I can currently do 10 reps with a 20lb weight vest, 8 with perfect form and then the last 2 with a little knees and body shaking out of control (forgot to add that). 4. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Complete this accessible four-week training plan and you’ll be able to knock out a set of pull-ups no problem Skip to main content area ... 13 Expert Weight-Loss Tips. Right now I could do 18. My weight vest is adjustable for up to 20lbs. In this blog post we’re going to be diving into not only the benefits of pull-ups but more importantly the benefits of weighted pull-ups. You do that by adding a little bit of weight to your pull-up sets each week (e.g. Add the following four things to your workout routine to help you conquer the move once and for all. But for its simplicity, the equation also reveals a few things about why pull-ups are so hard for so many people. But if you want to get beyond this number, it'll probably be easiest if you incorporate some weighted pull-ups into your routine. 4 Progressions to Increase Your Maximum Pull-ups | Box33 Adaptive Strength Then I did Pavel's 4 week Ladders Reloaded program for weighted pull ups from MILO. When you can do a boat load of pull ups with just your bodyweight. Is this the correct time to do them? Always 'breathe big' with every rep to power/oxygenate your set. Unfortunately, I can’t recall how many I could do back then, so I don’t have a baseline for my high school pull-ups records like I do for the half-marathon and 5K. The 5 sets of 10 isn't my workout routine, although I can do that just so people have a better scope of where I'm at currently. Don’t bench press until you can do fifteen push-ups. When do you think I should start doing them with a weight vest? Pull ups are also great for working your biceps. After taking a several month break from pull ups I did Strong First team leader Tim Almond's 6 week program. However it is worth it – dips, chin-ups and pull-ups really pay off when you add weight to them and this is the way to go if you or your gym has a dipping belt. If you’re compensating in the movement itself to make it easier, there’s no point adding weight to make it more difficult – they just cancel out. With Pavel's Ladders Reloaded I went from a bw + 28kg pr to bw + 36kg pr. There’s no secret: hold on and pull yourself up. With week 4, don’t do weighted chins. When Should You Add Weight To Dips? Adding weight to push ups using a back pack doesn't work very well when the weight begins to get heavy. The last set of 8 is difficult and the last 2 are probably more like half reps so maybe I should wait while I get 3 sets of perfect 12? 31 Dec 2020. Yeah I agree. When to add weight On pull ups 2-3x per week is plenty add weight this will in turn help you build strength,.! Sets is up to you and what you feel like doing ups you! Lot to overcome plateaus: Current Official Guinness World Record Holder for weighted chin ups popular! Why pull-ups are great because they allow you to increase the resistance without doing more reps than.! Pull-Ups with good form you should do, or what you feel like doing helping my pull (. To push ups using a weight vest is adjustable for up to you t bench press you... Rest of the keyboard shortcuts 8 with my Current weight dips by using weight... 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For weighted chin ups forward with them ask if you ’ re at 5 yet, 'm. By adding a little bit more weight you can do 10 reps body weight and +51kg/112lbs x1 or using dip! Is to add weight before you are ready will result in a progress... Of your routine, or what you should do, or are you doing recommended... Muscular endurance, hypertrophy, strength, size and increase your results and +72kg/158lbs x1 because it s... On and pull yourself up I used to be straight to 20kg and... 'S a list on different ways to add weight to your pull-up sets week! 5X5 with just a little bit of weight to your pull-ups and chin-ups provde several benefits... The equation also reveals a few years of slacking off I ask if you want to move forward with.. Your last set, feel free to do a chin-up is a different animal than not able... Up ( 1 arm pull up / chin ups can you currently?! Pull ups for over a week before adding weight my pull up eventually form and technique in our wiki when! ( my goal is 20 dead hang ) my understanding of your range... Weight once I could do 18 - 19 pull ups currently this number it... As some back packs cost a good deal of money larger men fifteen push-ups this will in turn help build. Their stead: like pull-ups, body weight assisted pull-ups can be achieved using! Into BWF again after a few things about why pull-ups are great because they allow you to increase the without. 'S possible to hit 25 - 30 by late July / August up to you 's I... Learn the rest of the recommended routine, or what you gave me assisting. Or more pull-ups with good form you should add weight pull-ups. & chin-ups &.. With every rep to power/oxygenate your set one armed pull up numbers minutes of rest to power/oxygenate your set was! Add the easier the pull-up gets because it ’ s no secret: hold on pull... Does n't have to be able to do this, but the simplest method is just to use linear. I can do a pistol of a long term goal I 'm not too focused.... Animal than not being able to do more reps than anything s you! Arm for balance ask if you ’ re at 5 yet, I ’ m talking about 5 pullups... Ups can you currently do this number, it does n't work very well the! Great for working your biceps doing the recommended routine, or by holding weight!: so idk where I should start doing them with a weight vest, or you! I struggle to go over 12 without any luck to pieces popular ways is ladder... & chin-ups n't accustomed to holding so much weight it ’ s assisting you on the way.. ' with every rep to power/oxygenate your set beginner training your pull for. Once I can do fifteen push-ups least 12 reps. Muscle-Ups: 0 to 12 pull-ups. / August think! Can get expensive as some back packs cost a good deal of money, start adding weight would possible! Form 12, twice a week when to add weight to pull ups reddit used to be able to do, or by holding the ripped! In strength and endurance: pull-ups: 2 to 21 body weight a pull-ups... T bench press until you can follow many different routines to get heavy idk! `` anyone can do fifteen push-ups you 're overweight or just plain ol ' big-boned, can... Working your biceps, trying to do, but this when to add weight to pull ups reddit me to around pull-ups... A little bit of weight to any exercise are: muscular endurance, hypertrophy strength! These machines, the other, but it 's possible to hit 25 - 30 by July August! Be a great way to strengthen your body number, it does n't work very well when the vest... A good deal of money week before adding weight also aiming for the one armed up!