How to Add 50lbs to Your Weighted Chin Up, Push Up, or Dip

Summary

This video introduces a training program designed to increase weight-bearing capacity in push-ups, pull-ups, and dips by over 50 pounds within a year. It emphasizes the importance of technique for beginners and suggests a gradual progression by adding a pound after achieving three sets of ten repetitions. The method promotes sustainable strength gains and is suitable for calisthenics enthusiasts and powerlifters alike, offering a change of pace from high-rep training and enhancing overall performance.

Takeaways

• 🏋️‍♂️ Introduce weighted reps to change training stimulus for growth and strength building.
• 💪 Weighted calisthenics are excellent for powerlifters and can improve traditional weight lifting movements.
• 🧘‍♂️ High rep days can be mentally taxing; weighted reps offer a change of pace and a mental break.
• 🚫 Not for beginners; poor technique with added weight can lead to further degradation and potential injury.
• 🔢 Find your 10 rep max and perform three sets of six reps twice a week, increasing by one rep per set weekly.
• 📈 Gradually increase weight by 5 pounds after reaching three sets of ten and reset to three sets of six to repeat the process.
• 📊 Over a year, this method can lead to a significant increase of over 50 pounds in your weighted exercises.
• 🔄 Linear loading can lead to rapid gains but also to peaks and valleys; gradual progress is more sustainable.
• 🌱 Strength gains from this program can 'bake' into your physiology, leading to long-term benefits.
• 🔄 If progress stalls, find a new 10 rep max and reset to build back up gradually.
• 🛠️ Maintain perfect form and continue to improve upon unweighted basics as they are the foundation of calisthenics.

Q & A

What is the main purpose of adding weighted reps to calisthenics training?

The main purpose of adding weighted reps to calisthenics training is to change the training stimulus, which is beneficial for growth as it gives the body something new to adapt to, and also to build strength that can carry over into other movements.

Why are weighted movements considered excellent accessory movements for powerlifters?

Weighted calisthenics are considered excellent accessory movements for powerlifters because they help build strength that can carry over into traditional weight lifting movements, enhancing their overall performance.

How does adding weights to high-rep exercises provide a mental break for the trainee?

Adding weights to high-rep exercises provides a mental break by offering a change of pace from the grind required for high repetition work, making the training more varied and less monotonous.

According to the script, who should avoid adding weight to their calisthenics exercises?

Beginners should avoid adding weight to their calisthenics exercises, as it can lead to worse technique and potentially degrade their form, which is crucial for long-term results and injury prevention.

What is the recommended frequency for performing the weighted calisthenics program mentioned in the script?

The recommended frequency for performing the weighted calisthenics program is twice per week, which fits well with most training splits.

How should one find the starting load for the weighted calisthenics program?

One should find their 10-rep max for the exercise, which will serve as the starting load for the program.

What is the progression strategy for the weighted calisthenics program outlined in the script?

The progression strategy involves performing three sets of six repetitions and adding one repetition per set each week until reaching three sets of ten. At that point, five pounds are added, and the process is repeated starting from three sets of six.

Why is it suggested to avoid rapid linear loading in the context of this training program?

Rapid linear loading can lead to peaks followed by valleys, which is not sustainable in the long term. The script suggests a slower, more sustainable approach to avoid crashing down after rapid gains.

How much weight increase can one expect over the course of a year following the program?

Following the program as described, one can expect to add over 50 pounds to their weighted push-up, pull-up, or dip over the course of a year.

What should one do if they stall or cannot progress in the program?

If one stalls or cannot progress, they should find their new 10-rep max, drop back down to three sets of six with the new weight, and then work their way back up.

What is the final advice given in the script regarding the importance of form and unweighted basics?

The final advice is to always use perfect form and not to abandon unweighted basics, as they are still the foundation and should be constantly improved upon.