Source: Current Official Guinness World Record Holder for weighted chin ups. In other words, don’t do weighted chin-ups until you can do ten bodyweight chin-ups. Add as much as you can still do 5 reps with. (My goal is 20 dead hang) My understanding of your routine is something like this Monday. When to add weight These band resisted pull-ups and chin-ups provde several unique benefits. 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. But 11/9/8 is good, you can definitely start adding weight. One is rep work, the other is heavy low rep training. Right now I could do 18. The additional weight will make pull-ups a lot more challenging and can be a great way to strengthen your body. add 2-5 pounds more weight each week). Initially I trained using ladders, but this got me to around 12 pull-ups. Don’t bench press until you can do fifteen push-ups. 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. 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). 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. First, you can use an assisted pull-up machine where you hold an overhead bar, but a weight stack helps you pull yourself up. Adding negatives or using my dip belt to add weight? 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. Like the fourth exercise in this progression, except with extra weight! You do that by adding a little bit of weight to your pull-up sets each week (e.g. Only add weight to dips when you can do 20+ on your own just using your body weight. 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. 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. When you can do a boat load of pull ups with just your bodyweight. Press question mark to learn the rest of the keyboard shortcuts. If you wanna do them, just go for it. But if you want to get beyond this number, it'll probably be easiest if you incorporate some weighted pull-ups into your routine. Although, that's more of a long term goal I'm not too focused on. 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. Pull-ups. 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. Each set will consist of just five pull-ups, followed by at least three minutes of rest. Been stalled at 5-6 pull ups forever and I want to move forward with them. Unfortunately, some people will experience shoulder and sternum pain from dips. It's really up to you and what you feel like doing. I can do them with one arm gripping the other, but not with one arm behind my back. Hey! 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. 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. When do you think I should start doing them with a weight vest? With week 4, don’t do weighted chins. One of the most popular ways is the ladder method. Use A Backpack Full Of Something Heavy. add 2-5 pounds more weight each week). Not being able to do a chin-up is a different animal than not being able to do a pistol. I was aiming for 3 sets of easy & good form 12, twice a week before adding 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. Edit: So idk where I should start on what you gave me. 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. I hit a wall with pull ups for over a year. 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. See general form cues. – moh abdi Dec 26 '15 at 22:10. 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. I've often said that "anyone can do pull-ups." First, muscle men tend to flounder with the pull-up because of their mass. Set 1 - Wide Grip (max - 2) Set 2 - Chin Ups (perfect form plus 5 lbs of weight) 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. 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. Assisted pull-ups can be done one of three ways. 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. Most know how to do a chin-up. Spend that week doing complimentary training in their stead: like pull-ups, body weight chins, rows, and deadlifts. I am a bit hesitant due to been on a cut to add weight yet. I can't say that's the right thing to do, or what you should do, but it's what I did. Treat your bodyweight as the starting pin on a machine. my subreddits. I added weight once I could do 3 sets of 8. Smaller men should always be able to lift or pull a higher percentage of their body weight than larger men. 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. Press question mark to learn the rest of the keyboard shortcuts. Always 'breathe big' with every rep to power/oxygenate your set. One arm behind your back, not gripping your other arm for balance. With Pavel's Ladders Reloaded I went from a bw + 28kg pr to bw + 36kg pr. 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. Weighted Pull-ups. When you want to. Also, trying to do a 1 armed pull up (1 arm behind my back). This can get expensive as some back packs cost a good deal of money. When to Add Weight to Pull-ups. You can rest 5 … Add 2.5lbs every workout and do the 3X8. Dips: 9 to 35 body weight and +72kg/158lbs x1. Is this the correct time to do them? I struggle to go over 12 without any luck. Also, as of about 3 weeks ago I started getting back into BWF again after a few years of slacking off. 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. 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. I assumed adding weight as soon as possible would help just like adding weight to any exercise? Also, if I could do 18 - 19 pull ups currently. Therefore, after reaching 15 reps of pull-ups, you can simply add weight with a belt and bring your reps down a bit. Which is better? 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. On these machines, the more weight you add the easier the pull-up gets because it’s assisting you on the way up. But have you wondered what exactly are the benefits of weighted pull-ups? Mostly going for reps, although I'm also aiming for the one armed pull up eventually. my BW max was 15 strict reps, 1 rep max was added 45kg, Start adding weight. 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. Yeah I agree. I can currently do 11,9,8. Weighted pull-ups are great because they allow you to increase the resistance without doing more reps. 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. Just for credability I can rep out 5+ with 90 lbs. Adding weight to push ups using a back pack doesn't work very well when the weight begins to get heavy. Once you can do 8 or more pull-ups with good form you should add weight to make it tougher. So right now I can do 5 sets of 10 pull ups with moderately high difficulty. 1) Doing a weighted pull-ups phase of almost exclusively heavy pull-up training for 3 … Well, as always variety is key. @Tarzan has some good recommendations in this thread: Bodyweight Strength Feats 4. Any … I would suggest you do 5x5 with just the smallest weight you can find added. In theory, this makes sense. 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 ). When you reach the top of your rep range. 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. 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. 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. 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. Try assisted pull-ups. The whole key to maximizing the potential of each exercise is to utilize proper form and technique. When is that? How many 1 arm pull up / chin ups can you currently do? There are many ways to do this, but the simplest method is just to use a linear progression. Max regular grip pull ups. 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? Now, there are many good ways to incorporate weighted pull-ups into your routine, and I'll cover the top two basic methods. I just thought that perhaps adding weight would be better? There’s no secret: hold on and pull yourself up. Example Monday 20/22.5/25 Wednesday 22.5/25/27.5. When Should You Add Weight To Dips? I will add more weight once I can do 3 sets of 8 with my current weight. Weighted pull ups, while excellent for building strength and mass, start to falter when focusing on endurance based rep ranges (12+ reps). 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. Adding weight to your pull-ups and dips before you are ready will result in a poor progress and injuries such as tendinitis. Are you doing the Recommended Routine, or are you only working on pullups? In theory, this makes sense. I can't even pull myself up 1/4th of the way lol. If you want to, say, stick to 5 reps, then add weight when you fan do 5 reps, just like any other movements. 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. Train pull-ups for strength twice a week: Training Day 1 Exercise Use A Backpack Full Of Something Heavy. 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. jump to content. 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. 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. (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. 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. Rinse and repeat! 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. After 3 days repeat the process with just a little bit more weight. But for its simplicity, the equation also reveals a few things about why pull-ups are so hard for so many people. Weights pull ups are not necessary at all….until you need them. 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. 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 Ok cool. There are two main ways to build up your pulling strength. 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. 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. I'm trying to do more reps than anything. That is why gymnasts are typically smaller men. Weighted pull ups helped me a lot to overcome plateaus. (Oh, and when I ask if you’re at 5 yet, I’m talking about 5 serious pullups .) After taking a several month break from pull ups I did Strong First team leader Tim Almond's 6 week program. You do that by adding a little bit of weight to your pull-up sets each week (e.g. Pull overs: 1 to not exactly sure haven't tested my max but at least 12 reps. Muscle-Ups: 0 to 12 Chin-ups: 5 to 21 and +62kg/136lbs x1. Note: The rest between the sets is up to you. My weight vest is adjustable for up to 20lbs. 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. It can work for a while but I quickly outgrew the back pack I used PLUS the weight ripped the backpack to pieces. Do both weighted and unweighted pull ups. Do you think it would be possible to get up to 25 - 30 by July / August? Also, I do the pull ups first thing in my workout before any major compounds. One common question is how many pull ups you should be able to do before you add weight… Yes, I'm only asking for advice on pull ups. Okay cool, I'll try this too. Just 2 more questions. popular-all-random-users | news-AskReddit-tifu-pics Try 3-5 sets of 5, 2-3 mins between sets. There is nothing special about doing them with +5 pounds instead of bodyweight. 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. 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. 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. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. Initially I trained using ladders, but this got me to around 12 pull-ups. Do you do 3x3 and then add weight? Focus on GRIPPING STRONG AS POSSIBLE ALL THE TIME (DOn't just 'hang'). If you can do more reps on your last set, feel free to do so. Not doing recommended, doing a pull up routine I saw on a website. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. edit subscriptions. Add 2.5lbs every other workout and do 3X8. I've been doing that for over a week now. I can currently do 11,9,8. Do you think it's possible to hit 25 - 30 by late July / August? Add the following four things to your workout routine to help you conquer the move once and for all. REP WORK. What do you guys think? Progress in strength and endurance: Pull-ups: 2 to 21 body weight and +51kg/112lbs x1. Press J to jump to the feed. 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. Pull ups are also great for working your biceps. This exercise is relatively easy to manipulate since you can always adjust the weight being added with your level of … This approach will condition your joints for the weighted versions. 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. 1. If you're a beginner training your pull ups 2-3x per week is plenty. 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. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. 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. 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. Weight: - Before 114kg/250lbs - After 95kg/207lbs. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. Once you can do a few pull-ups and dips, you can follow many different routines to get your numbers up. So I could definitely do this. Remember that you can add small amounts, it doesn't have to be straight to 20kg. I recently added ankle weights since I was pretty close to 3 sets of 8 with the weight vest. But even if you're overweight or just plain ol' big-boned, you can still get better at pull-ups. 31 Dec 2020. 4. This is how I started getting really good at pull-ups & chin-ups. 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. 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). It depends on what your goals are: muscular endurance, hypertrophy, strength, etc. I would say don’t add weight until you can do 10 reps body weight. This is how I started getting really good at pull-ups & chin-ups. 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. 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. Threads aren't accustomed to holding so much weight. This can be achieved by using a weight belt, a weight vest, or by holding the weight. I used to be able to do 24 strict form pull ups. Start your fitness journey with one of the recommended routines in our wiki! Quickly outgrew the back pack does n't have to be able to do so until. But have you wondered what exactly are the benefits of weighted pull-ups are great they... 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Think I should start on what your goals are: muscular endurance, hypertrophy, strength, etc a....