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.

Outlines

00:00

💪 Introduction to the Training Program

The speaker introduces a simple training program aimed at increasing the weight lifted in push-ups, pull-ups, or dips by over 50 pounds. The speaker requests likes, subscriptions, and comments to help grow the channel.

🔍 Why Use Weighted Reps

Weighted reps are introduced as a beneficial variation to traditional unweighted calisthenics. They provide a new training stimulus that promotes growth, builds strength, and serves as excellent accessory movements for powerlifters. Additionally, weighted reps offer a mental break from high-repetition workouts.

🚫 Not for Beginners

The speaker emphasizes that weighted reps are not suitable for beginners as adding weight can worsen technique if not mastered. Proper technique is crucial for muscle development, injury prevention, and long-term training success.

📅 The Training Program Breakdown

The program involves finding the 10-rep max load and performing three sets of six reps twice per week. Each week, one repetition is added per set until reaching three sets of ten reps, after which five pounds are added, and the process restarts. This gradual increase aims for sustainable progress.

📈 Long-term Progress Strategy

Rapid progress often leads to setbacks. The speaker advocates for a slower, more sustainable approach, emphasizing the importance of integrating strength gains into one's physiology for long-term results. This method can lead to significant improvements without the risks of frequent peaks and valleys.

🔁 Adapting and Persisting

If progress stalls, the speaker advises finding a new 10-rep max and restarting the progression from six reps. This cycle can be repeated indefinitely, providing consistent gains and allowing the trainee to shift to other programs if desired.

🔑 Final Tips and Conclusion

The speaker reminds viewers to maintain perfect form and continue practicing unweighted basics. These foundational exercises remain crucial for overall fitness. The session concludes with a sign-off and encouragement for viewers to apply the tips.

Keywords

💡Weighted Push-Up

A weighted push-up is a variation of the traditional push-up where additional weight is added, typically through a weight vest or by holding dumbbells, to increase the resistance and challenge the muscles. In the video, the speaker discusses using weighted push-ups as a method to progressively increase strength and muscle growth over time, emphasizing the importance of starting with a manageable weight and gradually increasing it.

💡Weighted Pull-Up

Weighted pull-ups involve performing the pull-up exercise with added weight to enhance the intensity of the workout. The speaker in the video mentions that, similar to weighted push-ups, weighted pull-ups can significantly contribute to strength development and muscle growth, and are particularly beneficial for those looking to improve their performance in traditional weightlifting exercises.

💡Weighted Dip

A weighted dip is an exercise where weight is added to the body while performing a dip movement, targeting the chest, shoulders, and triceps. The video script highlights the benefits of incorporating weighted dips into a training program to build strength and muscle mass, and suggests a structured approach to gradually increase the weight over time.

💡Training Stimulus

Training stimulus refers to the physiological stress placed on the body during exercise, which prompts adaptations such as muscle growth and strength increases. The video emphasizes the importance of changing the training stimulus by introducing weighted exercises to promote growth and prevent the body from adapting to a constant workout routine.

💡10 Rep Max

The term '10 rep max' refers to the maximum amount of weight one can lift for exactly 10 repetitions before reaching failure. In the context of the video, finding one's 10 rep max is the starting point for the training program, which then involves performing sets of decreasing reps with the same weight before progressively increasing the weight.

💡Progressive Overload

Progressive overload is a fundamental principle of strength training that involves gradually increasing the stress placed upon the body during exercise to stimulate muscle growth and strength gains. The video outlines a specific method of applying progressive overload by adding weight to the exercises and increasing the number of sets and reps over time.

💡Mental Break

A mental break refers to a change in routine or activity that provides a psychological respite from the monotony or stress of a regular training regimen. The script mentions that incorporating weighted exercises can offer a mental break from high-rep calisthenics, thus helping to maintain motivation and prevent burnout.

💡Technique

Technique in the context of exercise refers to the proper form and execution of a movement to maximize effectiveness and minimize the risk of injury. The video stresses the importance of mastering technique before adding weight to exercises, as poor form under load can lead to further degradation of movement quality and potential injuries.

💡Linear Loading

Linear loading is a training method where the weight or volume of an exercise is consistently increased over time without deloading. The speaker contrasts this approach with the cyclical method presented in the video, noting that while linear loading can lead to faster progress, it may also result in a decline or 'valley' after a peak, making it less sustainable in the long term.

💡Sustainable Progress

Sustainable progress implies a steady and maintainable increase in performance or strength over time, without the extreme peaks and valleys often associated with rapid, unsustainable gains. The video advocates for a slow and steady approach to adding weight, ensuring that strength gains are integrated into the body's physiology for long-term benefit.

💡One Rep Max (1RM)

One rep max, or 1RM, is the maximum amount of weight that can be lifted for a single repetition of an exercise. The video explains that by increasing the weight used for multiple repetitions (10RM), the viewer can expect an even greater increase in their one rep max, as the body adapts to handling heavier loads.

Highlights

Introduction of a simple training program to add over 50 pounds to weighted push-ups, pull-ups, or dips.

Encouragement to like, subscribe, and comment to support the channel's growth.

The importance of introducing weighted reps for a change in training stimulus and muscle growth.

Weighted calisthenics as a strength builder and its benefits for traditional weight lifting movements.

The mental break provided by lower rep days in a high-rep training routine.

Weighted exercises are not recommended for beginners due to the risk of poor technique.

The significance of mastering technique for long-term training success and injury prevention.

The program involves finding a 10-rep max and performing sets of six reps, increasing by one rep per set weekly.

The program is designed to be done twice per week, fitting most training schedules.

Once reaching three sets of ten, add five pounds and reset to three sets of six to repeat the process.

The long-term benefits of gradual strength gains over rapid, unsustainable progress.

The potential for a significant increase in one-rep max by adding weight to the 10-rep max.

The program's sustainability and adaptability for lifelong training.

Advice on using the program until boredom sets in, then moving on to other training methods.

The importance of maintaining perfect form and not neglecting unweighted basics.

Final reminder and sign-off for the next video.

Transcripts

today

i'm going to give you a very simple

training program that you can use to add

over 50 pounds to your weighted push-up

pull-up or dip pretty much

guaranteed but before i break this down

if you're enjoying the content please

like the video please subscribe and feel

free to leave a comment this helps boost

the channel

and grow it a little bit more so i

really appreciate that

now first of all

why introduce weighted reps into your

training okay you could do unweighted

calisthenics forever and get excellent

results but

by adding some weights to the mix it's a

great way to change up the training

stimulus so

that change in training stimulus is

really good for growth you're giving

your body something new to adapt to

so it's an excellent stimulus for adding

a little bit of additional growth

also you can build a lot of strength

with these weighted movements

and this can carry over well into other

pushing and pulling movements

even traditional weight lifting

movements so if you're a power lifter

or something like that you're into more

traditional power lifting and weight

lifting movements

these weighted calisthenics are

excellent accessory movements

also too if you're constantly doing high

reps

having some lower rep days and some

weighted repetitions in there

it provides a nice sort of mental break

from some of the grind

that's required for the high repetition

work so it's a nice change of pace

now when should you do these they're not

for beginners

okay so if you're starting out you don't

need to worry about

adding weight and this is because adding

weight to

a push-up or pull-up or a dip when

you're starting out almost always

results in

worse technique so if your technique is

truly not mastered

you don't have it dialed in adding

weight to it just makes it degrade

further

and i'm pretty convinced that your

long-term results

and success and training depend on your

technique

both in terms of how much muscle you

develop and how good a shape you get in

but also in terms of your ability to

resist injury

so with that out of the way let's talk

about the actual program

you're going to find the load that you

can do for 10 reps so your 10 rep max

and then you're gonna simply perform

three sets of six

repetitions with that twice per week now

you can do this anywhere from one to

three times per week on average i find

two works really well for most people

and it fits in with most training splits

so after you find your 10 rep max

you're gonna perform three sets of six

reps twice per week

and very very easy you're gonna add a

repetition per set

each week so three sets of six on week

one

three sets of seven on week two three

sets of eight

on week three then three sets of nine

week four

three sets of ten on week five once you

hit three sets of ten

add five pounds to it drop back down to

three sets of six and repeat the process

now obviously over the course of the

year by adding five pounds

you're going to hit over 50 pound

increase over the course of a year

now this is pretty huge if you could

like can you make faster progress just

by linearly loading it yeah but keep in

mind

that that's like a peaking strategy and

after every peak

comes a valley so this is something that

took me a long time to figure out but

when you're constantly trying to make

really really rapid

gains like gains that are so rapid that

you're kind of operating at the very end

of your physiology

you almost always come crashing down so

if you take your time

and sort of bake the strength into your

physiology

and go slow and and make it sustainable

you end up

with a lot better results long term and

if you're watching this channel

you're going to be training for the rest

of your life anyway so

committing one year to adding 50 pounds

to your weighted

chin up push-up pull-up or dip that's

nothing right it's

a small investment over the course of

your life and keep in mind

if you add 50 pounds to your weighted to

your 10 rep max

that translates to greater than than 50

pounds to your one rep max so

i think this is a really really

productive way to train i use this

and i easily hit 135 pound chin i never

truly maxed with it i just hit my goal

and it was

surprisingly easy to do if you get stuck

along the way like say you stall all you

do is find your new 10 rep max

drop back down to six wraps with it and

then work your way back up

you can run this for as long as you want

eventually

you'll get bored of it and you can go on

and do something else but there's

no reason you couldn't run this forever

all right so remember

always use perfect form and don't

abandon your unweighted basics

they're still the foundation and they're

still what you want to

be constantly improving upon okay all

right that's going to be it and i'll see

you next time