This Method Will 2X Your Weighted Chin-Ups Strength
Summary
TLDREn este video, el creador revela una estrategia en tres pasos para lograr dominadas lastradas con un peso cercano al 200%. Destaca la importancia de una buena técnica y progresión, utilizando el 'Método Ruso', que incrementa gradualmente las series y repeticiones antes de añadir más peso. Se enfoca en la sobrecarga progresiva a través del volumen antes de aumentar la intensidad, algo ideal para principiantes. También menciona la importancia del descanso y cómo ajustar el volumen de entrenamiento para evitar fatiga excesiva.
Takeaways
- 💪 Para lograr un aumento significativo en la capacidad de realización de pull-ups con carga, es esencial tener una base sólida de pull-ups sin carga, con al menos 6 a 8 repeticiones mínimas.
- 🔍 Se recomienda alcanzar cerca de 10 pull-ups limpios (lentos y controlados) antes de comenzar a agregar carga para asegurar una técnica adecuada y evitar lesiones.
- 🇷🇺 El método ruso es una estrategia efectiva para construir fuerza en pull-ups con carga, que consiste en aumentar el número de series hasta que se pueda agregar otra repetición.
- 🔁 Se sugiere realizar 3 a 5 series de 3 a 5 repeticiones, aumentando progresivamente el número de series y repeticiones hasta poder aumentar la carga.
- 📈 El progreso se logra alternando entre aumentar el número de series y repeticiones, y luego volver a aumentar la carga cuando se alcance un punto de inflexión.
- 🏋️♂️ La técnica es fundamental; asegurarse de que los omóplatos funcionen correctamente y se mantengan estabilizados durante el movimiento es esencial para evitar lesiones.
- 🔄 La progresión en el entrenamiento se centra en aumentar el volumen a través del número de series y repeticiones antes de aumentar la carga, lo que es beneficioso para principiantes.
- ⏱️ Cada 4 a 8 semanas, se debe considerar un descanso o reducción de carga (D Lo) para gestionar la fatiga y evitar el agotamiento del sistema nervioso central.
- 🔄 La duración de un ciclo de entrenamiento varía dependiendo de la intensidad con la que se entrena; menor intensidad permite ciclos más largos, mientras que una alta intensidad requiere descanzos tempranos.
- 📊 La elección del método de progresión depende del nivel de experiencia y los objetivos personales; los principiantes pueden beneficiarse más del enfoque en el volumen, mientras que los entrenadores más avanzados pueden necesitar métodos que manejen la intensidad.
Q & A
¿Qué significa hacer un 'pullup con carga del 200%'?
-Hacer un 'pullup con carga del 200%' puede referirse a levantar el doble de su peso corporal en carga adicional o a la suma total del peso del cuerpo y la carga extra en la barra.
¿Cuál es la recomendación para alguien que nunca ha añadido carga a sus pull-ups regulares?
-Se recomienda tener una base sólida de pull-ups, con al menos seis a ocho repeticiones, e idealmente cerca de diez, realizando pull-ups controlados y lentos hasta alcanzar el área clavicular superior.
¿Qué es el método Ruso para construir fuerza en pull-ups con carga?
-El método Ruso implica mantener una buena forma y aumentar el número de series de un ejercicio específico hasta que puedas agregar otra repetición, alternando entre aumentar series y repeticiones hasta que puedas hacer un salto más grande en la carga.
¿Cómo se sugiere estructurar las series y repeticiones para los pull-ups con carga según el método Ruso?
-Se sugiere hacer de tres a cinco series de tres a cinco repeticiones, aumentando progresivamente el número de series y repeticiones hasta que puedas aumentar la carga.
¿Cuál es la diferencia entre el método de progresión del creador original y el del narrador del video?
-El creador original cambia tanto el número de series como de repeticiones, mientras que el narrador prefiere mantener el número de repeticiones constantes y solo aumentar el número de series.
¿Cuál es la importancia de la técnica en el entrenamiento de pull-ups con carga?
-La técnica es fundamental para evitar lesiones y asegurar que los hombro y los omóplatos funcionen correctamente, lo que es especialmente importante antes de empezar a añadir carga.
¿Qué sucede después de alcanzar el punto de 5x5 en el método de progresión?
-Después de alcanzar el punto de 5x5, se puede agregar aproximadamente 10 kilos a la carga de los pull-ups y luego volver a empezar con 3x3.
¿Qué es un D Lo y cómo afecta el progreso en el entrenamiento de pull-ups con carga?
-Un D Lo (Deload) es una semana de entrenamiento ligero para permitir la recuperación después de semanas intensas de entrenamiento. Es importante para evitar el agotamiento y mantener el rendimiento a largo plazo.
¿Cómo se determina el momento adecuado para hacer un D Lo en el entrenamiento de pull-ups con carga?
-El momento adecuado para un D Lo depende de la calidad del sueño, la nutrición, el nivel de entrenamiento y el estrés. Puede variar de cada 4 semanas a cada 8 o 12 semanas.
¿Qué es la 'metodología de la última serie' y cómo se relaciona con el entrenamiento de pull-ups con carga?
-La metodología de la última serie implica centrarse en una serie con la carga más pesada, donde se realiza el número objetivo de repeticiones con la máxima intensidad. Las series adicionales se realizan con cargas más ligeras para mejorar la técnica y aumentar el volumen.
Outlines
💪 Introducción al pull-up con peso y objetivos
En este video, el creador explica cómo logró realizar un pull-up con casi el 200% de su peso corporal. La técnica de pull-up con peso es una estrategia efectiva que cualquiera, incluso principiantes, puede implementar para ver un progreso rápido. La clave inicial es tener una base sólida de pull-ups limpios (mínimo de 6 a 8 repeticiones) antes de agregar peso. El enfoque está en dominar la técnica, incluyendo la retracción y depresión de las escápulas para maximizar la efectividad del ejercicio.
🔄 Método Ruso para mejorar la fuerza en pull-ups
El creador introduce el método ruso, una técnica confiable para aumentar la fuerza en los pull-ups con peso. El enfoque se basa en aumentar gradualmente el número de series y repeticiones hasta que se pueda agregar más peso. El esquema recomendado es hacer entre 3 y 5 series de 3 a 5 repeticiones, aumentando progresivamente el número de series antes de incrementar el peso. Este método es eficaz para asegurar una sobrecarga progresiva mientras se mantiene la forma correcta.
🏋️ Diferencias en el esquema de progresión
El creador compara su método de progresión con el del creador original, señalando que él prefiere mantener el número de repeticiones constante mientras aumenta las series. Esto es especialmente útil para movimientos compuestos, como pull-ups, donde la demanda técnica no es tan alta como en movimientos más avanzados. El esquema del creador original es más adecuado para movimientos basados en habilidades como flexiones de parada de manos.
🔝 Beneficios y limitaciones del entrenamiento con volumen
Se destaca que el enfoque basado en el volumen es ideal para principiantes que buscan aumentar su capacidad de trabajo y adaptarse a los patrones de movimiento antes de añadir demasiado peso. Sin embargo, el entrenamiento basado en volumen tiene una fecha de caducidad, ya que eventualmente afecta el sistema nervioso central (SNC), lo que hace difícil mantener grandes cargas durante un periodo prolongado.
📉 Importancia del descanso y deloading
El creador subraya la importancia de realizar semanas de descanso (deload) cada 4 a 8 semanas para evitar la fatiga acumulada. Factores como la alimentación, el sueño y el estrés influyen en cuándo y cómo hacer deload. Para aquellos con buena nutrición y descanso, un deload puede ser necesario solo cada 8 a 12 semanas, mientras que quienes entrenan intensamente o tienen estrés fuera del gimnasio podrían necesitar uno con mayor frecuencia.
⏳ Bloques de entrenamiento y progresión de intensidades
Se discute cómo la duración de los bloques de entrenamiento varía en función de la intensidad. Aquellos que entrenan con menor intensidad pueden extender su bloque de entrenamiento durante más semanas, mientras que entrenar con alta intensidad acorta el tiempo hasta necesitar un deload. El enfoque de volumen del creador original permite a los principiantes entrenar durante un periodo más largo sin agotar su capacidad de recuperación.
🔄 Métodos de sobrecarga progresiva para intermedios y avanzados
A medida que los principiantes ganan experiencia, es esencial que cambien a métodos más avanzados como el 'top set' y 'back off set'. Este enfoque se centra en realizar una serie máxima con el 100% de esfuerzo, seguida de series adicionales con menos carga para continuar trabajando en el volumen y la técnica. Este método es más adecuado para levantadores experimentados que pueden medir su esfuerzo y ajustar sus cargas adecuadamente.
🧠 Adaptación de la progresión al individuo
Finalmente, el creador señala que no existe un único método de progresión óptimo para todos. La elección del esquema depende del nivel de experiencia, los objetivos y la capacidad de cada persona. El progreso por volumen es excelente para principiantes, pero los levantadores más experimentados deben cambiar a métodos más intensos y personalizados, como el 'top set'. El éxito a largo plazo requiere adaptar la progresión a las necesidades individuales y no depender exclusivamente de un enfoque.
Mindmap
Keywords
💡Pull-ups
💡Carga
💡Russian method
💡Técnica
💡Progressive Overload
💡Series y Repeticiones
💡Deloading
💡Fortaleza
💡Volumen
💡Tren de pecho superior
Highlights
Three steps to achieve a close to 200% weighted pull-up
Beginner recommendation: solid baseline of pull-ups with good form
Russian method for building strength in weighted pull-ups
Maintaining good form while increasing sets and reps
Technique as the base of the training hierarchy
Increasing sets before adjusting reps or loads
Progression scheme for weighted pull-ups: 3 to 5 sets of 3 to 5 reps
Importance of scapular movement and shoulder blade engagement
Differences in progression schemes for skill-based vs. strength-based exercises
Managing fatigue and the need for deloading every 4 to 8 weeks
Adjusting training block duration based on intensity and fatigue
Transitioning from volume-based to intensity-based training as experience grows
Top and back off sets for experienced lifters
The importance of individualizing strength progression methods
Understanding when to apply different progression methods based on individual needs
The expiration date of a progression scheme and the need for adaptation
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 I've
seen a lot of way to pull up videos but
this right here is crazy like what does
a 200% weight to pull up even mean is
bro really pulling double his body
weight in actual loads or does he mean
that he's pulling the total amount of
weight including his body weight and the
added loads to the weight to pull up
well either way we're going to find out
so let me stop you yapping and let's get
right into this
video 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
six to eight reps minimum but ideally
Clos to 10 Clean pull-ups when I say
clean pull-ups I mean you know slow and
controlled and you pretty much get into
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 into 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 pullups there's
no valid I'd say we on a good start so
far now for the first point one of the
fastest and most reliable ways to 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 there 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
this right here is sounding very
familiar to what I do 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 with five repetitions per set then
up to four sets of five reps and then
five sets of five reps now I do
appreciate that the original Creator is
breaking down his progression scheme
based upon priority where technique is
going to be the base of that hierarchy
scheme that he's shown us and
essentially this is going to be the
foundation of your training including
the one in many ways of implementing
Progressive overload so if your
Technique is trash then one shouldn't
even focus about the other variables
right then moving on to the next
hierarchy is going to be sets so in his
example increasing the number of sets
while keeping the number of reps
constant is the next shift of focus so
before you start even adjusting the
number of reps or loads you want to
increase the number of sets first and in
his scenario it's by working within the
range of three to five sets then we
eventually get to the loads as the final
method to implement Progressive overload
now if y'all didn't know already for
those who are you know coming back to my
channel this is very similar to how I
actually recommend and make
programs centered around like you know
beginners who are trying to improve
their strength and weighted calisthenics
so this can also apply to weighted
chinups weighted dips weighted push-ups
it's not just specific to the way to
pull-ups but the only difference between
me and the original crater in terms of
how I approach this progression scheme
is that I actually like to keep the
number of uh reps constant meaning I
don't change the variable of adjusting
the number of reps rather I keep it the
same but I do like to change the number
of sets similar to how he does it so in
my case I would recommend of course
starting off with three sets but this
time just doing five repetitions and
eventually once you perfect that load
for three sets of five reps you'll move
on to increase the number of set by one
by doing four sets of five reps
eventually to the point where you get to
five sets of five reps so it's similar
to his in the sense of the progression
scheme of increasing the number of sets
but I like to keep the rep the Reps
constant um mainly because I found that
it's not necessary
to do his particular approach for you
know compound movements that doesn't
really require much technical Demand
right I would say his progression scheme
is more suitable for more skill-based
movements or dynamic skill-based
movements that's more technical in terms
of the amount of technique and skill
required to execute that movement such
as learning to handstand push-ups so
when it comes to like an individual who
only has the strength of like doing one
single handstand push-ups without the
wall and they want to get to a point
where they're doing multiple repetitions
his particular progression scheme would
be more suitable um where I would kind
of you know part of start them off with
doing multiple sets for one single rep
um just to build that work capacity so
not not to say that his is incorrect I'm
just giving my particular differences of
opinion in terms of you know what's more
suitable based off what exercises your
training once you get to the 5x5 point
you should be able to add about 10 kilos
thereabouts onto your pullup and then go
back to 3x3 now I'm going to say that
this method doesn't sound too bad it's
actually pretty good very similar to
mine like I mentioned earlier so if
anything it's very promising for those
who are just starting out their W
calisthenics Journey however this style
of training or this progression scheme
is purely depending on increasing your
overall work capacity by adjusting
volume which like I mentioned before
it's very important and essential for
inexperienced lifters on any given
exercise to be able to improve the work
capacity with that specific movement
which will then improve or increase
their strength adaptations because they
will eventually understand that moving
pattern and also particular to you know
weighted calics not adding too much load
too quickly you would rather implement
the variable of volume to implement will
overload as a way to just hold yourself
more accountable to ensure that you're
actually adjusting to the number of sets
and you're making sure that you're
executing the movement correctly before
you start adjusting the loads which I
will say is also another variable for
implementing progress of overload and
increase the intensity but I will say
whenever you increase the loads it has a
much more direct effect in terms of how
intense it actually feels whereas if
you're just increasing like the Reps or
the number of sets before the loads the
amount of intensity doesn't really hit
you that hard right it's still obviously
increasing the intensity but it's just
not as direct compared to increasing the
loads I hope you understand what I'm
trying to say so this way beginners in a
sense of being inexperienced with the
weighted Pull-Ups for example are more
likely to maintain their exercise
composure when they begin to increase
the loads which will thus give that
beginner to understand just how to
handle more loads with much bigger jumps
however the issue with this progression
scheme is that eventually once you
progress to a specific threshold of
working loads on the way to pull-ups or
dips or whatever weighted Cal movement
you're doing you'll soon realize that
that amount of volume that you're
resorting to as a way to increase
Progressive overload and the duration of
how you know long you train with that
extended volume is going to soon take
hit on your CNS and it's going to
definitely take a dip to your
performance because you're just not
going to be able to maintain that much
load for multiple sets um for an
extended period of time right like
that's just something that you got to be
weary of now there's definitely multiple
ways to manage fatigue the fatigue that
you've accumulated over previous
sessions which he honestly may or may
not get into but I just wanted to kind
of point that out that this particular
progression scheme is GNA just have some
I would say just going to be an
expiration date eventually every 4 to8
weeks you do a D Lo or a rest week so
how do we look at this specifically the
way I think about it every 4 to8 weeks
you know it's a 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 you're overworked all of these
types of things if these factors
coincide I would take a de 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 Del Lo
as rarely as every eight perhaps even
every 12 weeks for some machines out
there all right so now that we're on the
topic of D loading I will say that he
does hit it right on the nail for this
particular topic but I do want to
highlight that the reason why there's
such a huge gap in terms of like how
many training weeks a training block can
consist of and he mentioned I believe
like four weeks up until 12 or 10 weeks
the reason why there's that big gap is
because of this the duration of one's
training block really boils down to just
how intensely are you training um
throughout that training block now if
you're an individual who has you know
relatively low training intensities
throughout the majority of your training
block then it makes more sense that
you're going to be able to train for
much longer given that you're going to
have a much uh larger training Block in
terms of weeks right now on the other
end of spectrum if somebody who's
training you know for the most part of
the training block with higher
intensities then it makes more sense
that they can't maintain that so they
would require a D Lo week much earlier
so their training block is going to be
much shorter in terms of the duration uh
the number of weeks per training block
hence why the progression scheme that he
mentions that goes from 3 of 3 3 of 4 3
of 5 all the way up until 5 of five if
you actually like add up the number of
sessions it's going to be about like
nine total sessions now nine total
sessions I don't know if that's you know
nine weeks or maybe he's doing 3x3 then
3x4 within the same week but either way
and I actually wouldn't recommend that
either unless you're like adjusting the
loads but um either way let's say we're
taking example one where each 3x3 3x4
3x5 like that's his own week that's nine
total weeks um that right there is going
to be indicating to me that the person
will be training majority of the time
with relatively moderate training
intensities so they won't really be
training with high intens until like the
the last part of the training block like
the last 3 weeks to be honest they once
they're doing like FES of like three FES
of four FES of five right so that's
three out of nine weeks so this is the
reason why that individual who utilizes
progression scheme can go literally two
months without needing a D Lo because
they're just not training that intensely
which isn't incorrect like I mentioned
this particular progression scheme calls
for volume more than intensity to
implement Progressive overload which is
actually beneficial for beginners now on
the other hand of the spectrum if you do
want to train with higher intensities
for the majority of your training block
then you got to understand that your
training block duration is going to be
much shorter so you're going to be more
required to take a d week much earlier
than someone who was training with
moderate intensities for the majority of
their training block which goes to the
whole purpose of knowing how to manage
your training intensities AKA Str
periodization and the original creator
doesn't explicitly mention this
particular uh principle but that's just
because there's no need to just because
his you know strength progression scheme
is more catered to beginners and they're
utilizing volume as a way to essentially
manage their intensities like overall
training intensities for that training
block so there's no need for them to
like get into the details of you know
understanding what percentages they
should be training at each and every
single block because they're not adjust
the loads right and this is all because
like beginners whenever they start to
train for strength they're actually
indirectly learning how to gauge their
training efforts they're indirectly
learning how to you know give an
estimate of how much effort they're
putting on exercise hence rpe it's more
suited for like those intermediate and
more season lifters right and the whole
reason why I'm bringing this up is
because eventually that beginner is
going to need to transition onto this
top and back offset method right
something that's more catered to in
intermediate and advanced based lifters
because now an individual who's now more
seasoned and more experienced will be
able to gauge relatively close how much
effort they're putting on an exercise
and they able to put that into the RP
energy right so zero mean it's very
light 10 mean it's very heavy and I
couldn't even do another rep let alone
heavier loads right so that's where the
experience comes into play you got to go
through this transition of uh using
volume to your advantage as a beginner
but you can only milk it out for so long
while reaping uh results and not inuring
too much accumulated fatigue right so
then once you become more seasoned you
got to transition onto to something
that's more suitable for season lifters
so this particular individual who's more
experienced will be able to train at
higher intensities with much fewer sets
actually like two to three sets like no
cap and specifically to the top set
method this is where one will put 100%
of their efforts into one set AKA their
heaviest set for a specific rep and with
the prerequisites of knowing how to
properly load intensities uh starting
from the first week of your training
block after you finish your D week up
until the last week of a training block
which is known as the peak week where
one will be able to perform an allout
set for their dedicated rep goal and by
the nature of going all out and putting
100% effort it will be nearly impossible
to do this for an additional set with
the same loads rep count and and
technique otherwise that top set that
you thought was 100% effort really meant
that it wasn't 100% effort and if it was
then you would proceed to follow it with
additional sets but this time reducing
the loads so this right here will be
known as the back off sets and the back
off sets are there for you to just get
more volume whether it's for hypertrophy
benefits whether it's for improving
strength adaptations you're just
utilizing these back off sets to just
ease up on the intensity in terms of the
load and you know perfect the movement
perfect the given exercise uh while you
still hit your targeted reps your
targeted number of sets for the rest of
the particular session now I do want to
say that I've deviated slightly from the
original video in terms of like what
he's specifically talking to but I think
this is very important to just highlight
because here's the truth there's a
particular time and place for one a
strength progression method will be the
most optimal or suitable for an
individual and that's why I don't like
to say just in General that this is the
best progression method because it
really does depend on the individual
basis and you know given their strength
level their experience what goals they
have and I'm not insinuating that the
original Creator did that but I just
wanted to kind of highlight that every
particular progression method has its
purpose has this given time and place of
when to apply it and the amount of
benefits and also how suitable it is for
that particular individual um will
actually determine whether or not that
person should do it so yeah all in all I
just wanted to point out that I think I
highlighted some things that you viewers
should be aware of whenever you use
either my Pro progression method like
the you know three to five sets by five
reps or his progression method the three
sets by three up until 5x5 just keep in
mind that there's going to be an
expiration date but hey what do I know
if you want to see more content like
this be sure to follow man I'm the tell
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