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