Weighted pull ups - how to start progressing faster

Weighted pull ups - how to start progressing faster | Hello athletes. Let's break down all the secrets of a weighted pull up training program using the example of one strong athlete.
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In this video
00:00 How to start weighted pull ups
00:29 The first type of training weighted pull ups
1:35 The second type of training, progress in pull-ups and increase weight
2:25 The third type of training weighted pull ups - a competition calisthenics
3:31 How often should you exercise and mistakes pull ups workout

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When should you start adding weights pull ups to your workouts?
My friend, Ruslan Fatakhov, is a seven-time Guinness record holder in pull ups with weights. The first type of training, for example, if you want to increase the number of repetitions with weights. If you pull up 20 times in clean form, then you can already start working with weights. Beginning athletes quickly get to 15 regular pull-ups with their own body weight and stagnation in training sets in. Then you can hang a very small weight on the belt, for example, 3 or 4 kg.

Continue to train for muscle endurance, as before, only now do an additional 1 time per week with weights. When it gets easy and you can do 20 clean technique pull-ups with 5kg, you can add 1 or 2kg weights. We do the first approach for the maximum number of repetitions, and in other approaches we leave strength in reserve.

The second type of training if you want to progress in pull-ups and increase weight. Choose a weight with which you can pull up 15 times for maximum reps. And in training, we do with this weight from 4 to 6 sets of 8 or 10 repetitions, not to the maximum. And gradually increase the number of sets to 7 or 10. When you can pull up with a working weight more than 10 times, then we increase the weights by a couple of kilograms. The rest time between sets is selected individually from 2 to 4 minutes.

The third type of training. If you are an athlete of a higher level of training and your goal is to increase the number of times with a specific weight, for example, a competition where you will need to pull up with a 24 kg kettlebell for the maximum number.

Then work in training with different weights, with less and with more weight. Train most of your workouts with 24 kg for 8 or 10 pull-ups. Do 5 or 7 sets depending on your fitness level. When you are very tired, continue to do sets with less weight. Do now with 16 kg for 10 or 12 reps per set. On some training days, take more weight, for example, 32 kg. At the end of your workout, you can also pull up with a rubber band.

How often should you exercise? Rest for as many days as you need. For example, try resting for 2 days after a workout and doing a new workout. If you feel that there is muscle pain and you showed worse results than in the last workout, then you need to add rest days next time. The main mistake is too frequent training on the horizontal bar with weights. And another mistake - you do not need to do every workout for the maximum pull-ups.

I hope the information was helpful, watch more videos on this channel.

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Hi, you are on the channel Calisthenicsman - Bodyweight Expert

Calisthenics is bodyweight training in all conditions and at any fitness level. Watch my workout videos and build your body with strong and enduring muscles by training on the horizontal bar and parallel bars (pull ups and push ups) - change your body.

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This video faithfully used materials from channels / resources, giving the content a new meaning and voicing my point of view:

Author's materials. Sources.
Video. Footage Credit - YouTube Free Search:
Ruslan Fatakhov    • 23 ПОДТЯГИВАНИЯ +45КГ| 23 PULL-UPS +45KG  
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Sportfaza    • ПОДТЯГИВАНИЯ +125кг. ТУРНИКМЕНЫ МУТАНТЫ. У...  

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Danger Snow - Dan Henig
Kurt - Cheel

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