How I Achieved ~200% Weighted Pull-Up (COMPLETE SYSTEM)

Summary

In this fitness-focused video, the host outlines a three-step strategy to significantly boost weighted pull-up performance. The plan includes a reliable progression system to bypass plateaus, effective CNS fatigue management for consistent weekly progress, and an unconventional training method involving one-arm pull-ups to enhance weighted pull-up strength. The video also emphasizes the importance of proper technique, adequate sleep, and nutrition, along with strategic deloading to prevent overtraining.

Takeaways

• 💪 The video outlines a three-step strategy to achieve a significant increase in weighted pull-ups, even for beginners.
• 📈 The first step is utilizing the Russian method, a progression system that involves increasing sets and reps to avoid plateaus.
• 🏋️‍♂️ The second step addresses managing CNS fatigue through proper sleep and nutrition, and incorporating deload weeks every 4 to 8 weeks to ensure consistent progress.
• 🤔 The third step introduces an unconventional training method of focusing on one-arm pull-ups to improve weighted pull-ups, despite not directly training them.
• 👍 The video emphasizes the importance of having a solid baseline of at least 6-8 clean pull-ups before beginning weighted training.
• 🔁 The Russian method involves cycling through sets and reps, such as 3x3 to 5x5, and then increasing weight once 5x5 is achieved.
• 🌙 Prioritizing sleep is crucial for maintaining strength and preventing plateaus, with the suggestion that inadequate sleep can significantly impact performance.
• 🍽️ Nutrition also plays a key role in managing fatigue, with the video suggesting that poor nutrition can lead to the need for more frequent deload weeks.
• 🤸‍♂️ The video suggests that changing grip types, such as from pronated to supinated or neutral, can help alleviate overuse injuries and support continued training progress.
• 🔄 The importance of listening to one's body is highlighted, with advice to adjust training intensity or take a full rest week if signs of overtraining or injury are present.
• 🔗 For those interested in advancing their pulling strength, the video recommends a masterclass on achieving the one-arm pull-up, even for beginners.

Q & A

What are the three steps the speaker took to achieve a close to 200% weighted pull-up?

The three steps are: 1) Using the Russian method for progression, 2) Managing CNS fatigue to ensure consistent progress, and 3) Incorporating an unconventional training method that improves weighted pull-ups without directly training them.

What is the Russian method and how does it help in building strength for weighted pull-ups?

The Russian method involves increasing the number of sets of a particular exercise while maintaining good form until you can add another repetition. It's a cycle of increasing sets and reps until you can make a larger jump in weight. This method is beneficial because it allows for consistent progress and accommodates for natural fluctuations in body weight and strength.

Why is it important to have a solid baseline of pull-ups before adding weight?

Having a baseline of at least 6 to 8 reps, ideally closer to 10, ensures that the technique is correct and that the scapular and shoulder muscles are working properly before adding weight. This helps prevent injuries and issues with muscle recruitment later on.

How often should one consider taking a deload or rest week when training for weighted pull-ups?

A deload or rest week should be considered every 4 to 8 weeks, depending on factors like sleep, nutrition, stress levels, and overall fatigue. If these factors coincide negatively, a deload may be needed as often as every 4 weeks. If one is managing these factors well, a deload could be as rare as every 8 or even 12 weeks.

What is the significance of managing CNS fatigue in the context of the video?

Managing CNS (central nervous system) fatigue is crucial to ensure consistent progress and to prevent plateaus or performance decreases. It involves prioritizing good sleep and nutrition, and taking deload or rest weeks to allow the body to recover and adapt to the training stress.

What unconventional training method is suggested in the video to improve weighted pull-ups?

The unconventional training method suggested is training for one-arm pull-ups. This can involve one-arm hangs, scapular shrugs, or isometric tricks, which stress the body through one arm in a pulling scenario and can be beneficial for improving weighted pull-up strength.

How does the speaker recommend handling sessions where you feel particularly strong during the Russian method?

If you feel particularly strong during a session, the speaker recommends sticking to the same weight but possibly squeezing out an extra rep or two towards the end of the last one or two sets, rather than increasing the weight.

What adjustments can be made if the jump in weight during the Russian method feels too big?

If the jump in weight feels too big, the speaker suggests adding extra sessions in between, such as doing six or seven sets of five reps per set, or adjusting to three sets of six reps and then four sets of six reps to provide the necessary stimulus before jumping to the next weight bracket.

What is the speaker's personal experience with the unconventional training method mentioned?

The speaker has personally experienced improvement in their weighted pull-up by training for one-arm pull-ups, even without directly training weighted pull-ups, indicating that this unconventional method can be an effective strategy.

What advice does the speaker give regarding grip changes when experiencing strain or overuse injuries?

The speaker advises changing the type of grip used, such as switching from a pronated grip to a supinated grip or a neutral grip, to alleviate strain or overuse injuries and to potentially continue training effectively.

Outlines

00:00

💪 Building Strength for Weighted Pull-Ups

The paragraph introduces a video focused on strategies to achieve a significant increase in weighted pull-up performance. The speaker shares their personal journey, starting from bodyweight pull-ups to adding weight progressively. They mention a challenge they undertook, adding 1 kilo daily to their pull-ups until they could no longer continue, lasting 68 days at 71 kilos body weight. The video promises to cover three key areas: a reliable progression system to avoid plateaus, managing CNS fatigue for consistent progress, and an unconventional training method to improve weighted pull-ups without directly training them. The importance of having a solid baseline of pull-ups before adding weight is emphasized, with a recommendation of at least 6 to 8 clean reps, ideally closer to 10, to ensure proper technique and scapular movement.

05:00

📈 The Russian Method for Progressive Overload

This section delves into the Russian method, a systematic approach to increasing the number of sets and reps for weighted pull-ups until one can add more weight. The method involves starting with 3 to 5 sets of 3 to 5 reps and gradually increasing until reaching 5x5, at which point one should add approximately 10 kilos to their pull-up weight. The speaker advises against deviating from the prescribed weight and instead suggests adjusting the number of reps if feeling exceptionally strong. They also discuss the importance of not rushing the progression and the potential need to add extra sessions if the jump in weight feels too significant. The paragraph concludes with a note on the benefits of this method for maintaining consistent strength gains despite natural fluctuations in body weight and strength.

10:02

🌙 Managing CNS Fatigue for Consistent Progress

The focus of this paragraph is on managing central nervous system (CNS) fatigue to ensure continuous progress in pull-up training. The speaker stresses the importance of good sleep and nutrition, particularly sleep, which is often underrated but crucial for maintaining strength performance. They recommend taking a deload (DLo) or rest week every 4 to 8 weeks, depending on individual factors such as nutrition, sleep quality, and overall fatigue levels. The speaker also suggests monitoring personal performance and energy levels to determine the need for a deload, and discusses the benefits of changing grip types to alleviate potential overuse injuries that might hinder progress.

15:03

🤸‍♂️ Unconventional Training: One-Arm Pull-Ups for Strength

The final paragraph introduces an unconventional training method of using one-arm pull-ups to improve weighted pull-up performance. The speaker shares their experience of training for one-arm pull-ups, which they believe contributed to their progress in weighted pull-ups despite not directly training them. They mention the specificity of training and how it can be beneficial to stress the body through unilateral exercises like one-arm hangs and isometric pulls. The speaker encourages viewers to explore this method and provides a link to a masterclass for those interested in learning more about one-arm pull-ups. The paragraph concludes with an invitation for viewers to share their thoughts on the effectiveness of this strategy.

Keywords

💡Weighted Pull-up

A weighted pull-up is a variation of the standard pull-up where additional weight is added to the body, typically with a weight belt or chains, to increase the resistance and challenge. In the video, the speaker discusses strategies to improve performance in weighted pull-ups, aiming for a significant increase in weight that can be lifted during the exercise. The video's main theme revolves around enhancing the ability to perform weighted pull-ups, with the speaker sharing personal experiences and training methods to achieve this.

💡Russian Method

The Russian Method is a training system that involves increasing the number of sets performed for a given exercise until the point is reached where an additional repetition can be added. This method is highlighted in the video as an effective way to build strength and make consistent progress in weighted pull-ups. The speaker recommends starting with three to five sets of three to five reps and gradually increasing the sets and reps until a larger jump in weight can be added, which contrasts with more incremental methods that might lead to plateaus or inconsistent progress.

💡CNS Fatigue

Central Nervous System (CNS) fatigue refers to the exhaustion of the nervous system, which can limit an individual's ability to perform physical tasks effectively. In the context of the video, managing CNS fatigue is crucial for ensuring consistent progress in pull-up training. The speaker emphasizes the importance of adequate sleep and nutrition to combat CNS fatigue and suggests taking deload (DLo) weeks every 4 to 8 weeks to prevent plateaus and overtraining.

💡Deload (DLo) Week

A deload week is a period of reduced training intensity or volume, typically used to allow the body to recover and adapt from the stress of intense training. In the video, the speaker recommends incorporating deload weeks as part of a training regimen to manage systemic fatigue and prevent plateaus. The speaker suggests that the frequency of deload weeks can vary based on individual factors like sleep, nutrition, and stress levels, with options ranging from every 4 weeks to every 12 weeks.

💡One-Arm Pull-Up

A one-arm pull-up is an advanced calisthenics exercise where the individual performs a pull-up using only one arm, demonstrating significant upper body strength and control. The video discusses the unconventional training method of focusing on one-arm pull-ups to improve weighted pull-up performance. The speaker suggests that training for one-arm pull-ups, even without directly performing weighted pull-ups, can enhance pulling strength and contribute to progress in weighted pull-ups.

💡Pull-Up Reps

Pull-up reps refer to the number of repetitions one can perform in a set of pull-ups. The video emphasizes the importance of establishing a baseline of pull-up repetitions, ideally close to 10 clean reps, before progressing to weighted pull-ups. This baseline ensures that the individual has mastered the technique and muscle recruitment patterns necessary for safe and effective progression to more challenging variations like weighted pull-ups.

💡Scapular Movement

Scapular movement involves the proper engagement of the shoulder blades during pull-up exercises, which is crucial for preventing injury and ensuring effective muscle recruitment. The video script mentions the importance of scapular depression and retraction before initiating pull-ups, highlighting the role of these movements in setting a solid foundation for progressing to weighted pull-ups and maintaining proper form under increased resistance.

💡Incremental Method

The incremental method is a training approach where small, consistent increases in weight or intensity are made over time. In the video, the speaker contrasts the incremental method with the Russian Method, suggesting that the latter is more effective for managing fluctuations in body weight and strength, leading to more consistent progress in weighted pull-ups. The incremental method is criticized for potentially causing plateaus or inconsistent progress due to its sensitivity to minor changes in an individual's strength and body composition.

💡Body Weight Pull-Ups

Body weight pull-ups are the standard pull-up exercises performed using only the individual's body weight for resistance. The video script mentions starting with body weight pull-ups and progressing to weighted pull-ups, indicating that body weight pull-ups serve as a foundational exercise for building upper body strength and technique, which is essential before introducing additional weight.

💡Training Plateau

A training plateau refers to a period where an individual's performance or strength停滞不前, despite consistent training efforts. The video discusses strategies to avoid plateaus, such as the Russian Method and proper management of CNS fatigue through deload weeks. The speaker's experience suggests that these strategies can help individuals continue making progress in weighted pull-ups, even after reaching what might initially appear to be a plateau.

Highlights

Three steps to achieve a close to 200% weighted pull-up

Implement strategies for rapid progress even as a beginner

Avoiding plateaus with a reliable progression system

Managing CNS fatigue for consistent weekly progress

Unconventional training method to improve weighted pull-ups

Achieving significant progress with bodyweight pull-ups

Importance of a solid baseline of pull-ups before adding weight

Russian method for building strength and progress in weighted pull-ups

Maintaining good form and increasing sets for strength building

Adapting training based on feeling strong or weak in sessions

Managing CNS fatigue with adequate sleep and nutrition

Incorporating DLo or rest weeks every 4 to 8 weeks

Adjusting training based on energy levels and performance plateaus

Changing grip types to alleviate strain and overuse injuries

Training for one-arm pull-ups to improve weighted pull-up strength

Community aspect of the one-arm pull-up masterclass

Importance of specific training for specific adaptations

Strategies for returning to weighted pull-up training post-DLo

Transcripts

in this video I'll be revealing the

three steps that I took in order to

achieve a close to 200% weighted pullup

now you can Implement these strategies

as well even if you're a complete

beginner to see rapid progress now the

three things I'll be going through are

number one one of the fastest and most

reliable progression systems to avoid

plateaus number two great way of

managing CNS fatigue to ensure they are

progressing every single week and third

a bit of a wonky unconventional Training

Method that will ensure that you improve

at your weighted pull-ups even though

you're not actually training weighted

pull-ups that just makes no

sense it's just so stay tuned

for that at the end now a couple of

months ago I tried a challenge where I

added 1 kilo to my pull-up every single

day until I could N More and I lasted up

until day number 68 on the chin ups at a

body weight of 71 kilos so you do the

math now obviously I have a long way to

go but considering I started with body

weight pull-ups I've made quite a bit of

progress now over the last couple of

years I've tested a bunch of systems for

improving your weighted pull-ups some of

them L to fragile and fatigued El where

others let a little no strength gains

once I implemented a system I'll be

outlining for you guys today I

experienced massive progress with my

weighted pull-ups and still continue to

do so so without further Ado let's get

started so when you get started on your

weighted pullup Journey if you've

currently never added weight to your

regular pull-ups what I would recommend

is that you have a solid Baseline of

Pull-Ups here I would say 6 to eight

reps minimum but ideally close to 10

Clean pull-ups when I say clean pull-ups

I mean you know slow and controlled and

you pretty much getting to your upper

clavical type chest area when you hit

those pull-ups the reason for this is

quite simple even if you could start to

load your pull-ups before getting to 10

plus reps is really important that we've

got the technique nailed down once you

start adding weight and stuff we really

want to make sure that the scapular are

working properly that you depress and

retract those shoulder blades before you

start engaging in those pull-ups there's

no need to rush any of these moves

because you'll just have struggles and

problems later down the line for example

your scapular and shoulders working all

fun key you know different sort of

strength and muscle recruitment from

each side and just all types of issues

with that regard so yeah 6 to eight reps

minimum ideally closer to 10 or even

more than that now if you struggle to

increase your pullup reps consider

watching this video right here and if

you haven't unlocked your first pull-up

yet don't worry CU I've got a video for

that as well somewhere on the screen

right now now for the first point one of

the fastest and most reliable ways build

strength and progress with the weighted

pull-ups is to use What's called the

Russian method so with this method what

you want to do is that whilst

maintaining good form you want to

increase the number of sets you do of a

particular exercise up until a point

where you can add another repetition and

you do this you increase the sets and

Reps you keep switching between these

and gradually improving in sets and Reps

until you get to a point where you can

make a larger jump in weight so

specifically for weighted pull-ups I

like to stick to three to five sets of 3

to five reps what this means is that

your first session for a particular

weight would be three sets of three

repetitions per set then next session

you would do four sets of three reps per

set then five sets of three reps per set

and at that point once you can do five

sets of three reps we go on to in the

fourth session doing three sets but now

of four repetitions per set next session

on we'll do four sets of four reps then

five sets of four reps and after that we

go back to three sets this time of five

repetitions per set then up to four sets

of five reps and then five sets of five

reps and at this point once you get to

the 5x5 point you should be able to add

about 10 kilos thereabouts onto your

pull-up and then go back to 3x3 the

beauty of this system compared to

something like an incremental method

where you each week pretty much add

let's say half a kilo or 1.25 kilos or

something like that is that when you're

doing pull-ups for one your body weight

is changing and also just generally in

life our strength is fluctuating so when

you have both of these things occurring

and you're changing up the weight you're

using like your additional load on the

weighted pullup relative to what you did

last week and how your strength levels

were then it becomes quite a bit of a

mess it's hard to predict and I often

find that when you do these types of

these types of systems it's easy to add

either too much way or too little like

you end up having sessions where you

surely perform quite darn well but also

sessions where you cannot perform at all

right and it's hard to sort of time this

so I feel like the Russian method is

probably the best system you have out

there for

maintaining solid gains and for having

consistent progress and for doing that

in a fashion that is able to keep up or

sort of counteract I guess the weight

and strength fluctuations that will

naturally occur even if you are main

gaining or maintaining your weight

whatever have you with this system as

well given though you have fewer actual

jumps and weight you know they're larger

jumps and weight you have fewer of them

I feel like it's easier for the body to

stabilize you get really good at a

particular at a particular load for

example 20 kilos around your waist for

example on the weighted bu up you get

really good at that going from 3x3 to

5x5 to get really used to that weight

and then you have a larger larger jump

but you get pretty darn used to that

pretty quickly and then you keep on

moving like this now with this there

will be sessions where you feel

particularly strong and you feel as

though you could go up in weights I

would recommend that you absolutely

don't do that you stick to the same

weight what you could do if you feel

very very strong a particular session is

that maybe you squeeze out an extra rep

or two towards the you know last one to

two sets but really there will be

sessions where you feel stronger that's

normal and there will be sessions where

you feel a bit weaker so sometimes maybe

you mighton be able to fully finish

let's say the uh let's say you're doing

a session of four sets by four reps

maybe on the last two sets you won't be

able to fully lock out the fourth rep

that's fine and also when you do the

like bigger jumps when you go from 5x5

to 3x3 you might notice that this is

just too big of a jump so in this case

what might be a good sort of approach

would be to go up to doing a few extra

sessions in between so what you do is

rather than go from 5x5 to 3x3 after 5x5

you go to 6 six sets of five reps per

set or even seven reps sorry seven sets

of five reps each and possibly also or

just do this instead would be to do

three sets of now six reps and then four

sets of six reps you go a bit higher on

the Reps and then that is sort of the

stimulus needed to really push you into

that 3x3 bracket at your new weight so

yeah this sort of depends a bit on what

type of weight you're using you know and

it depends on other factors you know how

you eat and sleep and all of these

things but you know it might be

necessary to add on a few sessions

conversely other times you might feel

like you're ready to even Jump Ahead uh

relatively early in which case could be

done but I'd say just ideally follow the

system because right there and then it

might feel like you can save I can save

three weeks of training or something but

when you look at it in terms of the big

picture it's like you'll be

spending roughly a month and a half at

each like let's say between one to two

months but you know let's say two months

per weight and that is including some

other factors I'll go over now in the

next section then you know when you zoom

out a bit if you can add 10 kilos every

other month obviously you can't keep

that up for a lifetime but you'll make

pretty darn significant progress if you

just stick to the process put your head

down and just work through

[Music]

[Applause]

this all right now for the second point

this is going to be how to manage CNS

fatigue or just more widely systemic

fatigue this is all about how to make

sure you can consistently progress

without having periods of like massive

plateaus and your performance decreasing

and you really just breaking down your

body without getting any strength gains

so the way we'll approach this is

looking at it from a micro and a macro

level on the micro level this will be

what you do on the dayto day and you

know week to week so here I would really

recommend like the biggest thing you can

do in order to maintain your performance

to keep pushing it would be to

prioritize good sleep also good

nutrition but sleep is often the one

that is the most most underrated if you

sleep adequately you'll be way stronger

than if you don't and I've noticed this

myself over the years if I've got

periods of time it's like weeks on end

from skipping the shot ey and just doing

a couple of hours shorts here or there I

really notice in my strength performance

I notice I struggle to keep the same rep

counts or set counts or you know have

the same load when I when I do weighted

BL up training as I would otherwise so

it's an absolute Absolut crucial factor

to keep in mind second point this would

be longterm so more on a ma scale and

what you want to do for this is that I

like to say approximately every 4 to 8

weeks you do a DLo or a rest week so how

do we look at this specifically the way

I think about it every 4 to 8 weeks you

know it's you know relatively big gap

there so it depends on how you eat how

you sleep and how you train and sort of

how your energy levels are right the way

I like to think about it is that if you

have poor sleep you have poor nutrition

and you are training very intensely or

in such a manner where or maybe even

independently of your training you're

just generally very fatigued maybe

you're also like very stressed and

you're overworked all of these types of

things if these factors coincide I would

take a D Lo as as often as every 4 weeks

whereas if your nutrition's on point if

you sleep really well and you train

intensely but you're not really fatigued

outside of your training you know in

your general day-to-day life then you

can do a d load as rarely as every 8

perhaps even every 12 weeks for some

machines out there obviously this also

depends on your age and other things so

if you're a younger guy you might even

get away with yeah every 10 11 weeks if

you eat really clean if you sleep let's

say 8 and a half hours a night right and

um given that is how much you need and

that you train intensely but that your

energy levels outside of the gym are

really good and you know you notice that

you know the body is just up and going

you can keep pushing through brilliant

now what you could alternatively do as

opposed to you know specific speically

doing a 4 to8 week type of thing is that

you can just judge it a bit yourself

based on your performance a couple of

things to look out for when you want to

gauge this yourself is energy levels in

and out of the gym and plateaus so if

you're noticing that you're starting to

Plateau for a particular weight if

you're noticing you're feeling very

tired outside of the gym and just

generally energy levels are dropping it

might be time for a Delo week so pretty

simple but you know some important

things to keep in mind right there and

also if you notice that you haven't

really gotten any of those symptoms so

to speak even after let's say 8 to n

weeks of just you know pretty intense

training that I would recommend that you

do a deod week just regardless now when

it comes to D loads you can do either D

loads or rest weeks so this would be

approximately a week in duration could

be a bit longer could be a bit shorter

but a week is pretty much you know it's

a pretty sweet spot for for most people

so what you do is either a D Lo week

where you have lighter intensity in your

training for example just body weight

pull-ups for a bit higher repetitions or

you could do a rest week that means a

full week without any type of training

pros and cons to both but it's not too

crucial this just comes down to what you

feel like you need it's nice to be in

the gym and you know connect with your

body and just like at a bit of a slower

Pace like you know lighter intensity and

more controlled reps sort of like just

check in how things are going but during

certain times there absolutely need as

well for just doing a complete detox

almost from the gym having a week where

you really take things slow and you

don't really train at all maybe you want

to do some stretching maybe you want to

do some foam rolling maybe you want to

do some yoga maybe you want to do some

lighter forms of exercise you know some

go for some walks or some like jogs or

that type of thing but yeah there are

definitely times where you'd want to

stay out of the gym and do a full rest

week also an important thing to keep in

mind is that as you're progressing with

your weighted pull-ups you might feel

some strain in your elbows or you know

wrists or whatever have you and

sometimes you know sometimes that means

you need to stop but other times it

might need that you're developing sort

of overuse stpe injuries where these

things can be alleviated quite quickly

and you know be sorted by just changing

the type of grip you're using so instead

of using a prated grip maybe go to a

supern grip or maybe use a neutral grip

right changing these grip types around

it's a nice opportunity to to be aware

of because that can sometimes help your

training out even when you think it

might be something else right it might

Simply Be overuse injury or even an

injury we just like your body noticing

that you're using the same movement

pattern a lot and that's starting to

wear down on your body more than it's

sort of being built up right so rather

than than running into a problem change

up the grip and see if that helps if it

doesn't you either need a D Lo or rest

Weg or you need to easen up on the

intensity now for the third point of

this video this is an unconventional

Training Method that I have used to

improve my weighted pull-up without

training weighted pull-ups and this is

one art pull-ups now if you're

interested in achieving the one on

pullup even though you're not that

advanced yet when it comes to your pull

training consider checking out the top

Link in the description down below to

the one on pup masterclass a full course

and community that will help you to

achieve the one onop in 3 to six months

and there's also Community aspect of

this so we gather a bunch of pulling

athletes all over the world that want to

improve their one-on pull-ups and

overall pulling abilities and all of us

push each other to become better every

single day if this sounds interesting to

you check the top Link in the

description down below and see what's up

so even though very few people can do

one arm pull-ups it is a possibility to

do either un you know full one arm

pull-ups or to do unilateral stimulus or

whether you're doing one arm hangs and

scapular shrugs or whether you're doing

sort of one arm isometric tricks all of

these different exercises I stress your

your body through just one arm in you

know pulling scenario these things can

be quite Dar beneficial for improving

your weighted pull up now this is a bit

of a funky one and I know that you know

like if you want to you have the said

principle you know play with pretty much

whatever you do in training and life

right like which is specific adaptations

to impose demands if you want to be good

at weighted pull-ups the best thing to

do for weighted pull-ups is to train

weighted pull-ups that's just how it is

as similarly to how the best way to get

good at like a lang such a Chinese is to

practice Chinese and not Russian with

that said obviously you know the Russian

method and making sure you de lo at the

proper times those things are going to

be the most important and they also

connect quite well even though you might

be at a particular sort of stage within

your Russian Russian method training and

it's time for a DLo you can just fit

that in there and either go straight

back into training as it was well this

is an important detail I might have not

mentioned earlier is that when you go

back then to your weighted pullup

program you might want have one session

where you feel it out a bit where you do

a bit of a lighter load a fewer reps of

the the load you're using just to feel

out how that is coming back after a week

of note to little training and uh you

know possibly a session extra you know

one to two extra sessions we just build

it up a bit more gradually that's also a

possibility cuz yeah like those things

are the most important for building up

your weighted pull-ups but who knows I

mean the for me at least the one on

pull-up and training for that

specifically without doing any weighted

pull-ups did improve my weighted pull-up

if you're interested in seeing these

types of uh you know my weighted pullup

results from you know last half a year

or year consider watching these videos

right here if you're interested in that

but it's an interesting thing to sort of

look into right how training for the one

arm pull-up can help your weighted

pullup and maximal pulling strength so

let me know in the comments down below

do you think this is a viable strategy

do you think doing one-arm pull-ups

helps your weighted pull-up what has it

been like in your experience you know

share your thoughts in the comments down

below regardless if you're leveling up

your pulling strength and you want to

take your pulling performance to the

next level you might be interested in

learning how to do the one-arm pullup in

that case if you're more so of a

beginner or you've never really done any

one arm pull-up stimulus before consider

checking the link in the description

down below this is a full master class

on the war on pullup how to achieve it

even if you've never tried before so

consider checking that out in the

description down below or in the you

know cards right up here and as always

thanks for listening goodbye guys