How I Achieved ~200% Weighted Pull-Up (COMPLETE SYSTEM)
Summary
TLDRIn 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
💪 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.
📈 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.
🌙 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.
🤸♂️ 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.
Mindmap
Keywords
💡Weighted Pull-up
💡Russian Method
💡CNS Fatigue
💡Deload (DLo) Week
💡One-Arm Pull-Up
💡Pull-Up Reps
💡Scapular Movement
💡Incremental Method
💡Body Weight Pull-Ups
💡Training 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
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