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. 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. When Should You Add Weight To Dips? This can be achieved by using a weight belt, a weight vest, or by holding the weight. 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). Some where over 20+ reps. Then look to add weight this will in turn help you build strength, size and increase your results. 1. One common question is how many pull ups you should be able to do before you add weight… Do you think it's possible to hit 25 - 30 by late July / August? 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. 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. 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. Do both weighted and unweighted pull ups. 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. In other words, don’t do weighted chin-ups until you can do ten bodyweight chin-ups. Also, if I could do 18 - 19 pull ups currently. Add as much as you can still do 5 reps with. Pull ups are also great for working your biceps. 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 am a bit hesitant due to been on a cut to add weight yet. Set 1 - Wide Grip (max - 2) Set 2 - Chin Ups (perfect form plus 5 lbs of weight) This is how I started getting really good at pull-ups & chin-ups. Any … When you can do a boat load of pull ups with just your bodyweight. @Tarzan has some good recommendations in this thread: Bodyweight Strength Feats 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. Not being able to do a chin-up is a different animal than not being able to do a pistol. Like the fourth exercise in this progression, except with extra 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. (Oh, and when I ask if you’re at 5 yet, I’m talking about 5 serious pullups .) I am currently on a cut & due to losing weight I think it's helping my pull up numbers. Train pull-ups for strength twice a week: Training Day 1 Exercise But even if you're overweight or just plain ol' big-boned, you can still get better at pull-ups. I will add more weight once I can do 3 sets of 8 with my current weight. 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. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. Also, I do the pull ups first thing in my workout before any major compounds. 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. 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. Which is better? Progress in strength and endurance: Pull-ups: 2 to 21 body weight and +51kg/112lbs x1. Threads aren't accustomed to holding so much weight. Do you do 3x3 and then add weight? Not doing recommended, doing a pull up routine I saw on a website. With Pavel's Ladders Reloaded I went from a bw + 28kg pr to bw + 36kg pr. my BW max was 15 strict reps, 1 rep max was added 45kg, Start adding weight. Remember that you can add small amounts, it doesn't have to be straight to 20kg. 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 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 … 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. When is that? 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. Once you can do a few pull-ups and dips, you can follow many different routines to get your numbers up. One is rep work, the other is heavy low rep training. 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 can currently do 11,9,8. What do you guys think? 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. Adding weight to your pull-ups and dips before you are ready will result in a poor progress and injuries such as tendinitis. The additional weight will make pull-ups a lot more challenging and can be a great way to strengthen your body. You do that by adding a little bit of weight to your pull-up sets each week (e.g. 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. Example Monday 20/22.5/25 Wednesday 22.5/25/27.5. I can't say that's the right thing to do, or what you should do, but it's what I did. 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? Well, as always variety is key. Dips: 9 to 35 body weight and +72kg/158lbs x1. This approach will condition your joints for the weighted versions. If you can do more reps on your last set, feel free to do so. So right now I can do 5 sets of 10 pull ups with moderately high difficulty. Spend that week doing complimentary training in their stead: like pull-ups, body weight chins, rows, and deadlifts. 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. 4. Weighted pull-ups are great because they allow you to increase the resistance without doing more reps. If you want to, say, stick to 5 reps, then add weight when you fan do 5 reps, just like any other movements. Just 2 more questions. Press question mark to learn the rest of the keyboard shortcuts. I can currently do 11,9,8. There is nothing special about doing them with +5 pounds instead of bodyweight. I've been doing that for over a week now. Mostly going for reps, although I'm also aiming for the one armed pull up eventually. 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. In theory, this makes sense. After 3 days repeat the process with just a little bit more weight. Initially I trained using ladders, but this got me to around 12 pull-ups. 1) Doing a weighted pull-ups phase of almost exclusively heavy pull-up training for 3 … 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. I was aiming for 3 sets of easy & good form 12, twice a week before adding weight. But if you want to get beyond this number, it'll probably be easiest if you incorporate some weighted pull-ups into your routine. Okay cool, I'll try this too. Now, there are many good ways to incorporate weighted pull-ups into your routine, and I'll cover the top two basic methods. One of the most popular ways is the ladder method. 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. 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 just thought that perhaps adding weight would be better? Therefore, after reaching 15 reps of pull-ups, you can simply add weight with a belt and bring your reps down a bit. Just go for it & due to been on a cut & due to been a. Of 12-15 do 5 sets of 10 pull ups with moderately high difficulty much weight that you can definitely adding. 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