Building Your Way Into Weighted Pull-ups
Jul 7th, 2007 by Mehdi Tags: Exercise, Pullup, Strength Training, Weight Lifting
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Sequel of last week’s post on increasing your Pull-up strength. Once you master bodyweight pull-ups, it’s time to find something more challenging. Weighted Pull-ups.
Before Switching to Weighted Pull-ups. Prerequisites:
- You’re using correct Pull-up technique
- You can do several sets of 5 bodyweight pull-ups
Let’s see how you can achieve several sets of 5 pull-ups.
5 Sets of 5 Pull-ups. Use the Pull-up routine to work yourself up to 3 bodyweight pull-ups with proper technique. Next you can use this routine:
- Week 1: 15 doubles
- Week 2: 22 doubles
- Week 3: 30 doubles
- Week 4: 38 doubles
- Week 5: 15 triples
- Week 6: 22 triples
- Week 7: 30 triples
- Week 8: 38 triples
You’ll probably be able to do 5 sets of 5 reps before this point. Test your max every month to see where you’re at. If you want strength-endurance, you can continue the above cycle doing reps of 4/5/6/etc…
Weighted Pull-ups. Technique on weighted pull-ups is the same as for bodyweight pull-ups. Here are three ways to add weight:
- Attach plates to a lifting belt using a chain
- Put plates in a rucksack & wear it
- Get a weighted vest
Choose what fits you best. I use a lifting belt + chain.
Weighted Pull-ups Routine. Check the Beginner Strength Training Program. We’ll use the same method for weighted pull-ups: Progressive Loading:
- Start with 1,25kg
- Perform 5 sets of 5 reps 3 times a week
- Add 1,25kg every workout as long as you can do 5 sets of 5 reps with perfect technique
Use the stalling methods, including Deloads to keep progressing.
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Another weighted option is grasping a dumb bell between your ankles and cradling it with your calves. Here’s a clip from Body Tribe
http://www.bodytribe.com/hanglegcurl2.html
Holding the dumbbell between your legs will work your abs hard too.
Thanks for the tip Steve.
“Here are three ways to add weight:
Attach plates to a lifting belt using a chain
Put plates in a rucksack & wear it
Get a weighted vest ”
If you are willing to spend the money, you can also get ankle weights. I’m not 100% sure what the advantage is, but I would think that placing the weight on your ankles would be more healthier. The stress of the weight is distributed through the body more. This may also give a big better spinal decompression.
If you are looking to save money, you could just wear a backpack and put weights in there.
The limiting factor with ankle weights is the amount of weight you can use. Weighted pull-ups with 10kg/22lbs can be easily achieved. 20kg/44lbs is also doable within a few months of training. I don’t think such weights can be used for ankle weights. Very creative nonetheless. That’s the attitude you need. Good comment.
Mehdi-
1st, congratulations on your ever-growing site. I know I check in daily; always great info. I began beginner strength on Tuesday, and today I am ready for Workout B. My question is this: I can already do 10 bodyweight pull-ups and 15 chin-ups with proper form. Should I do 3x failure with bodyweight today as the workout suggests, or 5×5 weighted? Any advice would be much appreciated. Thanks.
Thanks for the encouragement Steve. You can do weighted pull-ups if you can do more than 10 reps pull-ups. Start with 1.25kg & add 1.25kg every workout doing 5 sets of 5 reps. Alternate on every workout B. Let me know how it goes. Good luck Steve.