Weighted pull ups program

[OOGABOOGA]

Just got a chain belt, finally. Planning to do weighted pull-ups twice weekly on pull days(I do pretty low volume) with the goal of using weighted pull-ups strength progress as the main driver of my back gains. Each session gonna do 3 sets of as many reps as I can, one every 5 minutes. Long rest for strength focus. Here is my plan for steady indefinite progress:

3 hard sets with plenty of rest. Add 5 pounds each time for 5 weeks. Go for a one rep max week 6. And then second session of week 6 I swap the variation and repeat. After the next 6 weeks I start again with the first variation and repeat the process with more weight.

gonna alternate between normal overhand grip and neutral grip. Then some curls and either lat pulldowns or cable rows for pump work.

Seem like a good plan? Should get me lots of solid working set volume while building strength steadily, not too fast or slow.

 

[ifyouwannabemylover]

pull ups are hard asf to progress for me

 

[Deleted member 14804]

this is good shit weighted pullups/just pullups in general are great for back imo, just make sure youre still rowing too doesnt have to be crazy barbell rows or anything just some lightweight dumbell shit to still hit the mid back and rear delts and all that

 

[Gargantuan]

Good stuff, weighted pull-ups are legit for building a wide back. You most likely will stagnate at some point (which happened to me as well) but as long as you are consistent and train on a frequent basis, you should be able to progress quickly and stack on a considerable amount of weight over time.

 

[Deleted member 16262]

Just get to 45lbs and then do that for 20 reps.

after you can do that you can do 5x5 weighted dips and you will progress easily

jfl at you unprofessional giving people workouts when you know nothing abot this shit

 

[BearBoy]

This is really good do them, get 20 - 40kg bag and do chin ups and pullups

 

[Deleted member 16262]

if you suck at weighted pullups do australian rows with a wieghted vest 45lbs 5 sets max reps
then do them with one hand 5x5

then go do wieghted pullups

my stats: one rep max pullup = +70kg
one rep max dip = +70kg
max reps pullups = 25-30 reps

you faggots dont mog me

 

[Deleted member 16262]

Making a workout program for a weeks is bad because its too much structure, just go to the gym and do a routine like max reps or 5x5 or even 7x3 you dont need so much structure becasuse you wont keep it up for 13 fucking weeks lol

 

[Deleted member 16262]

and also you should be adding 5kg every time you go to the gym so after 2-4 weeks you should add 20-30kg, just eat a lot of lean protein so you dont get fat and buy massgainer for the proteins

but that is just my genetics, youre probably subhuman so it will take longer for you

 

[OOGABOOGA]

Got 8, 8, and 7 reps with 45 overhand grip. Stoked to steadily peak with this while making gains from all the high intensity sets

 

[EverythingMattersCel]

Got 8, 8, and 7 reps with 45 overhand grip. Stoked to steadily peak with this while making gains from all the high intensity sets

I'm gonna throw my 2 cents into this thread.

You get stalled by linear progression very quickly with a movement like weighted pull ups. Once you reach a certain level, you need to incorporate some diversity into your training regime. Going to failure every week is not going to cut it.

My suggestion would be to alternate weekly with the following:

Week A
Reverse pyramid:
Do 1x warmup set with bodyweight

For your 1st main set start with the max you can do for 4 reps... (e.g. 50kg - Use 20kg, 20kg and 10kg plate)
90 sec rest
6 reps with 40kg (Take off the 10kg plate)
90 sec rest
8 reps with 20kg (Take off a 20kg plate)
90 sec rest
10 reps with bodyweight

By doing this, you get neuromuscular adaptions and accustom your body to using heavier weight at lower rep ranges. That's defo going to increase your max pull up.

Week B
Hypertrophy Week
Do 1x warmup set with bodyweight

For your 1st main set do a 7 rep set max at RPE 9 (I.e. If you can do 20kg for 8 reps at your absolute maximum, do 1 rep less than absolute max so 7 reps. RPE is the intensity level. Rpe 10 is absolute failure; rpe 9 is 1 rep left in tank; rpe 8 is 2 reps left in tank etc. etc.)
90 sec rest
Repeat 7 rep set @ RPE 9
90 sec rest
Repeat 7 rep set @ RPE 9
90 sec rest
For your final set go to failure (i.e. @ RPE 10)... and then add a dropset immediately after with just your bodyweight to failure.

By adding the dropset, you go to absolute failure.

 

[CupOfCoffee]

pull ups are hard asf to progress for me

Strange, for me pullups are the easiest to get stronger on. By far my favorite exercise, and probably the most effecient for building a good upper body

@OOGABOOGA how much weight and reps can you do?

 

[CupOfCoffee]

I actually tested my lifts today at the gym, aiming for 8 reps on all of them. Only got 7 for the supinated chinups tho, was pretty fatigued after the squats and ohp

 

[Deleted member 7580]

my fav exercise

 

[OOGABOOGA]

Strange, for me pullups are the easiest to get stronger on. By far my favorite exercise, and probably the most effecient for building a good upper body

@OOGABOOGA how much weight and reps can you do?

Got 8, 8, and 7 reps with 45 overhand grip. Stoked to steadily peak with this while making gains from all the high intensity sets

I’ve done reps with 90 and singles with like 115 neutral grip in the past

I'm gonna throw my 2 cents into this thread.

You get stalled by linear progression very quickly with a movement like weighted pull ups. Once you reach a certain level, you need to incorporate some diversity into your training regime. Going to failure every week is not going to cut it.

My suggestion would be to alternate weekly with the following:

Week A
Reverse pyramid:
Do 1x warmup set with bodyweight

For your 1st main set start with the max you can do for 4 reps... (e.g. 50kg - Use 20kg, 20kg and 10kg plate)
90 sec rest
6 reps with 40kg (Take off the 10kg plate)
90 sec rest
8 reps with 20kg (Take off a 20kg plate)
90 sec rest
10 reps with bodyweight

By doing this, you get neuromuscular adaptions and accustom your body to using heavier weight at lower rep ranges. That's defo going to increase your max pull up.

Week B
Hypertrophy Week
Do 1x warmup set with bodyweight

For your 1st main set do a 7 rep set max at RPE 9 (I.e. If you can do 20kg for 8 reps at your absolute maximum, do 1 rep less than absolute max so 7 reps. RPE is the intensity level. Rpe 10 is absolute failure; rpe 9 is 1 rep left in tank; rpe 8 is 2 reps left in tank etc. etc.)
90 sec rest
Repeat 7 rep set @ RPE 9
90 sec rest
Repeat 7 rep set @ RPE 9
90 sec rest
For your final set go to failure (i.e. @ RPE 10)... and then add a dropset immediately after with just your bodyweight to failure.

By adding the dropset, you go to absolute failure.

This isn’t so much linear as it is peaking every 6 weeks and getting lots of strong working sets in twice a week while I do it. Should give great gains. And as you can see I’m basically adding 10 pounds to my scheme on each lift every 3 months. Linear yes, but very slow. Might actually go faster but I can still make progress on reps

I actually tested my lifts today at the gym, aiming for 8 reps on all of them. Only got 7 for the supinated chinups tho, was pretty fatigued after the squats and ohp

View attachment 1442461

mirin, did you see my post yesterday? Got 140 for 8 on ohp

also throwback to when I squatted 225 for 18 ass to grass and still had chicken legs

 

[OOGABOOGA]

my fav exercise

How strong are you and any thoughts on the program?

 

[Deleted member 7580]

How strong are you and any thoughts on the program?

I barely go to gym now , lost so much strength after I had covid tbh

I was pulling 70 lbs for reps back in start of 2020

program looks pretty good but I haven’t tried low volume myself

 

[EverythingMattersCel]

This isn’t so much linear as it is peaking every 6 weeks and getting lots of strong working sets in twice a week while I do it. Should give great gains. And as you can see I’m basically adding 10 pounds to my scheme on each lift every 3 months. Linear yes, but very slow. Might actually go faster but I can still make progress on reps

I still recommend the reverse pyramid sets. It took me from a 110lbs to 145lbs weighted chin up.

 

[OOGABOOGA]

I still recommend the reverse pyramid sets. It took me from a 110lbs to 145lbs weighted chin up.

Yeah kinobody reverse pyramid shit is what took from body weight to repping plates. I just never stay consistent with it tbh I’m changing it up

I expect I’ll switch back to that eventually

 

[Deleted member 10104]

Just get to 45lbs and then do that for 20 reps.

after you can do that you can do 5x5 weighted dips and you will progress easily

jfl at you unprofessional giving people workouts when you know nothing abot this shit

Dips are shit for size, I used to do 4 or 5 plate chest dips with 200 lb bw and my chest was shit tier.

 

[Deleted member 13335]

Dips are shit for size, I used to do 4 or 5 plate chest dips with 200 lb bw and my chest was shit tier.

agree. Actually they are a good chest workout finisher if you go very low, chest gets an enormous stretch

 

[OOGABOOGA]

agree. Actually they are a good chest workout finisher if you go very low, chest gets an enormous stretch

Jp90s me

 

[Grindr God]

Just got a chain belt, finally. Planning to do weighted pull-ups twice weekly on pull days(I do pretty low volume) with the goal of using weighted pull-ups strength progress as the main driver of my back gains. Each session gonna do 3 sets of as many reps as I can, one every 5 minutes. Long rest for strength focus. Here is my plan for steady indefinite progress:
View attachment 1442189
3 hard sets with plenty of rest. Add 5 pounds each time for 5 weeks. Go for a one rep max week 6. And then second session of week 6 I swap the variation and repeat. After the next 6 weeks I start again with the first variation and repeat the process with more weight.

gonna alternate between normal overhand grip and neutral grip. Then some curls and either lat pulldowns or cable rows for pump work.

Seem like a good plan? Should get me lots of solid working set volume while building strength steadily, not too fast or slow.

I've always been sickly weak, can't even do a chin up no matter what I do in the gym... almost sure it's related to my diet. protein consumption on a day to day basis is like 50 grams~

I'm one of those weird people that probably has to eat a certain way

 

[Deleted member 16213]

Everything good and fine until linear progression doesn't work for you because you have inferior strength and muscle genetics