+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.