+40kg Weighted Pullup in 2 Months (explained)

Summary

In this video, the speaker explains the essential steps for achieving a 40 kg weighted chin-up, pull-up, or neutral grip pull-up, which is considered a benchmark for strong pulling strength. The method focuses on progressive weight increases using a Russian step-loading technique, improving strength week by week. The process involves starting with three sets of three reps at a lower weight and gradually progressing to higher weights and reps. The speaker also emphasizes the importance of taking rest and deload weeks for optimal recovery. Join the mentorship for personalized guidance and strength training support.

Takeaways

• 💪 Achieving a 40 kg weighted chin-up/pull-up (or neutral grip) is a crucial goal for building strong pulling strength, especially for men.
• 🔑 All students in the mentorship program reach the 40 kg weighted chin-up, regardless of age or starting point.
• 🏋️‍♂️ A strong pull-up capacity (e.g., pulling 70 kg or more) reflects strength in activities like arm wrestling and grappling.
• 🇷🇺 The Russian step-loading method is recommended, where you stick to a specific weight until it becomes easy before increasing the load.
• 🎯 To achieve a 40 kg pull-up, first aim to pull 30 kg for three reps. If you can do five sets of three with 30 kg, you can likely do singles with 40 kg.
• 📈 Progression in strength training involves gradually increasing sets or reps, not just weight. Start with three sets of three, then work up to five sets of three.
• 📆 Train pull-ups twice a week if you’re also doing other calisthenics like muscle-ups or shoulder exercises. This balances strength and accessory work.
• 🔁 Follow a structured progression: 3x3 reps, then 4x3, 5x3, then increase reps per set (3x4, 4x4, 5x4, etc.) until reaching 5x5, after which you can increase the weight.
• 🛑 Take a deload week every fourth week, focusing on hypertrophy with higher reps (6-10) to avoid overtraining and improve recovery.
• 📊 The goal is consistent progression in strength, and once you can perform 5 sets of 5 with 20 kg, increase the weight by 10 kg and repeat the process.

Q & A

What is the main goal of the video?

The main goal of the video is to explain the process of achieving a 40 kg weighted chin-up, pull-up, or neutral grip pull-up, and how it is essential for men to build strong pulling strength.

What method does the speaker recommend for increasing strength in weighted pull-ups?

The speaker recommends the Russian method of step loading, where you work with a specific weight until it becomes easy, and then gradually increase the weight.

Why does the speaker emphasize pulling 40 kg as a goal?

The speaker emphasizes pulling 40 kg because it is seen as a benchmark for strong pulling strength, which is useful in activities like arm wrestling or grappling.

What is the relationship between pulling 30 kg for three reps and pulling 40 kg for a single rep?

According to the speaker, if you can pull 30 kg for three reps, you should be able to do a single rep with 40 kg. This is a guideline for gauging strength progression.

How does the speaker suggest progressing in sets and reps to build strength?

The speaker suggests starting with three sets of three reps, then progressively increasing the number of sets (e.g., four sets of three, five sets of three) before increasing the reps (e.g., three sets of four, then four sets of four).

How often does the speaker recommend training pull-ups for calisthenics practitioners?

The speaker recommends training pull-ups twice a week for calisthenics practitioners to allow time for accessory work and other movements like the front lever or planche.

What should be done if progress stalls during the training cycle?

If progress stalls, the speaker suggests taking an active rest or deload week, focusing on hypertrophy reps with lighter weights and higher repetitions (6 to 10 reps).

What does the speaker suggest as accessory exercises to complement pull-up training?

The speaker suggests accessory exercises like rows and curls to complement pull-up training and improve overall pulling strength.

What is the speaker's approach to volume in pull-up training?

The speaker recommends gradually increasing volume, starting from three sets of three reps and building up to five sets of five reps before increasing the weight and repeating the process.

What additional resources does the speaker offer for viewers interested in improving their pull-up strength?

The speaker mentions a mentorship program (Sky Mentorship) and a Facebook group where viewers can get additional tips and personalized training strategies.

Outlines

00:00

💪 How to Achieve a 40kg Weighted Chin-Up

In this video, the speaker explains the importance of performing a 40kg weighted chin-up or pull-up for men, especially those interested in building pulling strength. He emphasizes that all his mentorship students, regardless of age or starting point, achieve this goal. The speaker discusses the various grips, such as neutral or regular, and explains that being able to pull over 70kg signifies true strength. He touches on grappling strength and suggests using a progressive weight-loading method, like the Russian step loading, to build strength effectively. The goal is to reach a 30kg lift for three reps before moving up to 40kg for a single rep. This method ensures sustainable progression.

05:01

🏋️ Effective Progression for Pull-Ups

The speaker outlines how to begin at 20kg for three sets of three reps, emphasizing the importance of gradual strength increases. He highlights that strength training is about improving over time—either by increasing weight or reps. The progression plan includes moving from three sets of three to four sets, then five sets, and eventually up to six sets of three reps twice per week for calisthenics training. He emphasizes focusing on form and accessory work like shoulder exercises to enhance calisthenic abilities such as the front lever or muscle-ups. Twice-a-week training is recommended to accommodate more accessory work, keeping the sessions manageable and effective.

🔥 Moving From Three to Four Reps

Once three sets of three reps become comfortable, the speaker explains the next step: progressing to three sets of four reps, followed by four sets of four, and eventually five sets of four reps. This incremental approach allows the body to adapt while maintaining focus on accessory exercises. The speaker also stresses that it’s not necessary to go beyond five sets if enough accessory work is being done. He emphasizes the importance of consistent progress and the value of hitting clean sets of reps before moving on.

🔄 The Magic Circle: Progressive Overload

Here, the speaker introduces the concept of 'the magic circle,' which involves resetting the cycle once you can perform five sets of five reps with a given weight (e.g., 20kg). The process involves gradually increasing the weight, starting back at 30kg, and working through the same progression scheme. He mentions the necessity of incorporating rest weeks, especially after three weeks of hard training, to avoid burnout. The de-load week can involve higher repetitions for hypertrophy, with a focus on bodyweight pull-ups, rows, and curls. This ensures sustainable strength growth and muscle development.

👊 The 40kg Chin-Up Goal and Sky Mentorship

In the conclusion, the speaker reinforces the goal of achieving a 40kg weighted chin-up or pull-up. He stresses the simplicity and effectiveness of the outlined training plan, encouraging viewers to commit to it. He also introduces his mentorship program, offering viewers a chance to join a Facebook group for more tips and to schedule a strategy session with his team. This session is aimed at helping participants progress to even higher pull-up weights, such as 70kg or 90kg. He wraps up the video by promoting the mentorship program as a way to ensure structured strength training and long-term success.

Keywords

💡Weighted Pull-Up

A pull-up exercise performed while wearing or holding additional weight. In the video, the speaker emphasizes that achieving a 40 kg weighted pull-up is a critical goal for anyone wanting to build significant pulling strength. It's presented as a benchmark of strength for men.

💡Russian Step Loading

A strength training technique where one continues to lift a specific weight until it becomes easier before progressing to a heavier load. The speaker suggests this method as an effective way to gradually build strength without making small, inefficient increases in weight.

💡Pulling Strength

Refers to the strength of muscles involved in pulling movements, like pull-ups and chin-ups. In the video, the speaker talks about the importance of developing pulling strength for various physical activities, including grappling and arm wrestling.

💡One Rep Max (1RM)

The maximum amount of weight a person can lift for one complete repetition. The speaker explains how a 30 kg lift for three reps translates to an estimated one rep max of 40 kg, and how this concept helps plan training progressions.

💡Sets and Reps

In strength training, 'sets' refer to groups of repetitions ('reps') of an exercise. The speaker outlines the progression strategy of starting with three sets of three reps and gradually increasing to more sets or reps before increasing the weight.

💡Deload Week

A week where the intensity or volume of training is reduced to allow the body to recover and prevent overtraining. The speaker recommends a deload week every fourth week to avoid hitting a plateau and to maintain consistent strength gains.

💡Accessory Work

Exercises that complement the main lift, helping to improve overall performance. The video suggests including accessory work like rows, curls, and shoulder exercises to build balanced strength, especially for those interested in calisthenics.

💡Calisthenics

A form of strength training focused on using bodyweight exercises, such as pull-ups, muscle-ups, and levers. The speaker encourages those who train calisthenics to do weighted pull-ups twice a week, along with accessory work, to improve their overall performance in these exercises.

💡Strength Training

A method of exercise aimed at improving muscular strength. In the context of the video, strength training refers to consistently improving the ability to lift heavier weights over time, especially through pull-up variations with added weight.

💡Progression

The process of gradually increasing the difficulty of an exercise to continue improving strength and performance. In the video, progression is achieved by increasing the number of sets and reps before adding more weight, ensuring continual improvement in pulling strength.

Highlights

Every man should aim to achieve a 40 kg weighted chin-up, pull-up, or neutral grip.

All students in the mentorship program, regardless of age or starting point, achieve a 40 kg weighted pull-up.

Pulling above 70 kgs in a weighted pull-up signifies significant strength, useful in activities like arm wrestling or grappling.

The Russian step-loading method involves working with a specific weight until it becomes easy before progressing.

A useful rule: if you can do 30 kg for three reps, your one-rep max is around 40 kg.

To progress from 20 kg, start with three sets of three, then increase the number of sets or reps.

After achieving three sets of three, move to four sets of three, then five sets of three.

Training weighted pull-ups two to three times a week is ideal for calisthenics athletes.

After five sets of three, progress to three sets of four, then five sets of four, and eventually three sets of five.

The goal is to reach five sets of five reps with 20 kg, then increase the weight.

Once you can do five sets of five with 20 kg, it's time to move to 30 kg and repeat the process.

Active rest weeks or deload weeks should be taken every fourth week to allow for recovery.

During deload weeks, focus on hypertrophy with higher reps (6-10 reps), including bodyweight pull-ups and accessory work.

Achieving 40 kg for three sets of three means you're ready to hit 40 kg for a single rep.

Joining the Sky Mentorship program can help you achieve even higher weighted pull-ups, up to 70-90 kg.

Transcripts

action all right what up champions in

today's video i'm going to show you what

you absolutely have to do if you are a

man a grown ass man and that is a

40 kg weighted chin up or pull up or

neutral grip whichever one you like the

best so that is something that all the

students on the mentorship do no matter

the age or no matter the starting point

point everybody achieved

a 40 kg weighted chin up way to pull up

a neutral grip whichever one so this is

the most important stuff you got to do

if you want to have strong pulling

strength

so if you pull above 70 kgs and a

weighted pull up whichever grip

you're a strong [ __ ] you know

there's no doubt about it you're strong

in arm wrestling if we go and grapple

you grab somebody grabs your hand

somebody who pulls a 90 kg weighted chin

up [ __ ] that's a strong eye you know so

how do we achieve this beautiful thing

so i'm gonna show you

you know there's all all sorts of

different things we can use you know

slowly progressing up the weight you

know but i like the russian method which

is the the step loading and this is

basically working with a specific weight

until it becomes easy and then we go up

in weight because with weighted pull-ups

or chin-ups you know your weight goes up

a little bit goes down a little bit so

it doesn't make a whole lot of sense to

raise up the weight for 1kg or 2kg that

kind of stuff does make a whole lot of

sense

so right now

you need to pull 40 for

one rep that would be the goal that

means you gotta pull 30 kgs

for three reps and that's good to know

for the future as well so once you can

do

three reps with a center certain weight

let's say 30 kgs you can do a single rep

with 40. if you can do five sets of

three with 30 you can do five sets of

singles with 40. beautiful stuff to know

if you pull 70 kgs for three reps guess

what

your one rep max is about 80 kgs

always goes like this remember this rule

it's very simple okay so this is what we

need to do 30 for three reps god damn

this is just so simple like we should

have put like 70 kg weights up here or

something all right so let's let's say

the starting point right now is uh 20

kgs let's say it's 20 because 10 sounds

ridiculously little so let's say you can

do 20 kgs three sets of three how do we

how do we get that from there so we're

starting with three sets of three so

obviously we want to get stronger that's

also what strength training means guys

and that's very very important you need

to be able to do more the next training

session either more weight either more

reps or there's got to be more not less

so that's why we start with three sets

of three and this should not be your

maximum you should be able to do clean

three sets of three and then ideally you

want to go up with number of sets on the

next training session this is very

important so that's how i would do it

with just manipulating the the sets and

the reps after three by three you wanna

get four by three then we want to get

guess what five by three and afterwards

that's actually just a tricky part so we

want to train the movement we want to be

good at

twice

or three times a week

for all of you training calisthenics i

suggest do it twice a week why because

it allows you to do more accessory work

more stuff for retraction more work for

what you actually want to do which is

calisthenics you know so that's why it

doesn't it doesn't feel like a very nice

training session if you're doing it

three times per week because then about

three sets and you're finished like

three to five sets per training sessions

and you're finished so that's why if

you're training calisthenics you want to

hold the front lever you want to do a

bit of accessory work for the plants or

the dips you want all sorts of stuff to

do with your shoulders you want the

muscle ups in the future you want to

hold the back lever you need to train

the shoulder extension there's all sorts

of stuff you want to do so that's why if

you're training twice per week with the

pull-ups you can also go

six sets of three so that would be kind

of the final step when we're still going

with

three reps so afterwards where do we

move on to

and that's our oof

we do three

sets

of four

reps

oh [ __ ] man i was doing three reps now

it's four reps freaking fantastic where

do we go from there can you guess guys

can you guys johnny it's four by four

four by four okay

sometime four by four

fantastic then we go five by four and

even here you don't have to go for six

by four if you're doing a lot of

accessory work like the perfect pull-ups

or maybe you're training the front lever

right after your weight weighted

pull-ups because that's what you want to

do so even up to five by four clean five

five by four that's good for me and

guess where we go later on

three sets of five boom we have arrived

to the sets of five

that's the

mother and the father of all strengths

training and then we proceed to five by

five boom

right here and if you really want to

if you really like to do a lot of volume

you can even go six by five afterwards

but once you can do a clean five by five

with 20 kgs right there then it's time

to

increase the weight baby so then it's

time to go

for

let's write down 30 kgs

and we start about where guess what is

the brilliant part

at the beginning

and do everything

all over again

[ __ ] fantastic

boom so that's the magic circle guys

that's the magic circle

works beautiful

nice 10kg jumps

friggin fantastic but the main thing you

gotta you gotta make sure is that you're

actually stronger from week to week that

doesn't mean it's gonna be like oh like

every week i can just do more and more

and more

like every fourth week take an active

rest week or if you're training for

strength that specifically i would take

a de-load week meaning unless you're

doing 20 kg pull-ups you know you're

doing i know five sets of four on your

training week and then you feel like

whoa i've done three weeks you know i've

went up in sets i got stronger but this

third week is just kind of getting

harder maybe i need to take a de-load

week absolutely phenomenal do that and

go for some hyper trophy reps so nothing

lower than five repetitions very

important i would usually go six to

eight or even up to ten repetitions so

you do some bodyweight pull-ups or some

body weight chin-ups whichever variation

you're working on

and then you finish up with some rows

and maybe some curls for example and

that's about it baby so that's basically

all you got to do you gotta come to

three sets of three reps with 30 kgs and

that means you can pull 40 freaking

fantastic boom

goddamn good alright so that's it for

for this video basically here we got the

layout not terribly complicated but this

thing works like a charm it's simple so

go buy it work on your weighted pull-up

with the chin up neutral grip pull-up

and uh get those

40 [ __ ] kgs and officially become a

man so that's it for this video uh we

have a new facebook group going on right

exactly [ __ ] yeah so make sure to click

the link right here below the video to

join our family and you also get a whole

lot of quality tips like this and for

everybody who wants to get it pull up up

to 70 80 90 kgs

click right here below and join me on

the sky mentorship so you can have a

free strategy session with a member of

my team and then if you really want it

enough

yeah you can maybe get on the sky

mentorship so click the link and i'll

see you there that's the 40kg chin up

baby

fantastic