+40kg Weighted Pullup in 2 Months (explained)
Summary
TLDRIn 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
- πͺ Achieving a 40 kg weighted chin-up/pull-up (or neutral grip) is a crucial goal for building strong pulling strength, especially for men.
- π All students in the mentorship program reach the 40 kg weighted chin-up, regardless of age or starting point.
- ποΈββοΈ A strong pull-up capacity (e.g., pulling 70 kg or more) reflects strength in activities like arm wrestling and grappling.
- π·πΊ The Russian step-loading method is recommended, where you stick to a specific weight until it becomes easy before increasing the load.
- π― 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.
- π 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.
- π Train pull-ups twice a week if youβre also doing other calisthenics like muscle-ups or shoulder exercises. This balances strength and accessory work.
- π 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.
- π Take a deload week every fourth week, focusing on hypertrophy with higher reps (6-10) to avoid overtraining and improve recovery.
- π 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
πͺ 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.
ποΈ 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 timeβeither 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.
π₯ 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 itβs 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.
π 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.
π 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.
Mindmap
Keywords
π‘Weighted Pull-Up
π‘Russian Step Loading
π‘Pulling Strength
π‘One Rep Max (1RM)
π‘Sets and Reps
π‘Deload Week
π‘Accessory Work
π‘Calisthenics
π‘Strength Training
π‘Progression
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 [Β __Β ] 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 [Β __Β ] 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 [Β __Β ] 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
[Β __Β ] 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 [Β __Β ] kgs and officially become a
man so that's it for this video uh we
have a new facebook group going on right
exactly [Β __Β ] 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
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