Better advice then 95% of the internet and coaching simply because he puts such an emphasis on “movement standards” something that’s very rare unfortunately
Chest to Bar snobs unite 👊 Every time someone asks me how many pull ups I can do I say "do you mean with proper form, or chin to bar?" And feel very smug after
Just got my first dip belt, I was stuck at 8 unweighted reps. Definitely trying to use strict form. I know it’s late in the game for me, I’m 65. Buying the dip belt got me motivated again though. I was really slacking off . Takes a lot of tricks to keep the drive going. Thanks for the videos!
I am trying to get to the holy grail of 20 reps strict form pullups (not chest to bar). I am not interested in chest-to-bar for high reps, but I guess the same principles apply for my goal.
I started doing 20kg weighted for sets of 2 reps (1 rep in reserve) chest to bar... 8 sets..... 3 times a week.. ( for 3 months with a progression of 3 reps for the last set then 3 for the last 2 etc....when I hit 20kg for 8x3 I then tried BW and I could do 14 reps.... before it was 11.... 3 reps gains in 3 months... I weigh 107kg... and am 25% BF... just my 2 cents..
Go through some technique here: ruclips.net/video/gy2_hYTVxDI/видео.htmlsi=JEYNK2z5dxigJH93 I'd recommend deadlifts and carries in your programming too.
Just curious, in your opinion, what is the benefit of leaving 1-2 RIR versus going to failure? It seems that going to failure is beneficial for muscle building - especially in high intensity/low volume programs. Curious to hear your thoughts though.
Hey mate, good question! Leaving 1-2 reps in reserve (RIR) instead of going to failure has a few key benefits. It helps maintain better form, reduces risk of injury, and prevents excessive fatigue, making your training more sustainable over time. While training to failure can maximize muscle growth in high intensity, low volume settings, it's not actually necessary. Stopping short of failure allows for consistent performance improvements and can actually increase your total training volume, which is crucial for long-term muscle building. That said, there's a time and a place for training to failure. i just wouldn't do it too often for the reasons mentioned.
Honestly, subbed just to tip my hat to your six pack - popping out quite impressively. Thanks for the tip as well, I have recently started doing 4 sets of pull-ups each day as an accessory to aid my lat growth so this tip comes in handy. I'm also going to check out you ab workouts cause you must be doing something right. :D
Hahaha thanks man. I’d take a rest day rather than train every day. Growth happens whilst we’re resting. I don’t really do direct abs workouts. Just train hard and eat at maintenance most days
@@KemoMarriott Thanks! I will bake in some rest days as well. I do weight training 4 days a week, my pull-ups are extra on top of it that i have added recently. I feel i do need direct ab work at least now as i've only been training seriously for about 1 year 4 months. I've gotten down to sub 12% bodyfat twice during that period but failed to see abs both times. So i figure my core is just not developed enough i need to put in more work there.
Good, no nonsense advice and very well presented! I´´ll definitely check out more of your content. / Just out of interest: Is the weight you´re using 20 kg or 20 pounds?
@@KemoMarriott Then you are clearly stronger than me (which I totally expected)😉... I can do 10 reps max in exactly the form you show with "just" TEN kilos
Good video but you neglected to mention grip strength - many who want to do more reps can't hold a dead hang for the required duration it would take to produce said number of reps, and yet they expect to complete said number.
Couple questions, I’m typically programming 3-4 sets of an exercise in the 5-8 rep range, when I hit every set at 8 reps than I up the weight aiming for 3-4 sets of 5 reps at the new weight. I use RIR but typically only on my first few sets. So set 1 and 2 I am at 1-3 RIR this allows me to hopefully maintain the same rep range for sets 3 and 4 with 3-5minute rests in between sets. When you talk about RIR are you looking for 1-2 RIR on every set? Because personally I don’t have the endurance to hit the same weight and rep for 1-2 RIR on every set, my drop off is too steep. Or are you using RIR as a way of ensuring form stays absolutely impeccable? For example this week I am hitting 40lbs on weighted neutral grip pull-ups (neutrals this month probably switching to pull-up or false grip rings next month), I hit 7,7,6,4….in my opinion all of my reps were very clean, the ends of the grips jam into my upper pec/shoulder on every rep, lower body tends to stay in a piked L-sit however on last reps of final set (probably shouldn’t cheat like this but it helps me get up and there is not Kipping or any dynamic movement) but my RIR doesn’t follow your prescription i am Set 1 RIR 3 Set 2 RIR 1/2 Set 3 RIR 0/1 Set 4 RIR 0/failure
I don't know enough about your program to give a comprehensive answer. Typically I'm looking at the actual movement, recovery, nutrition and how the session is structured. But to give a simple answer, yes, RIR 1-2 on every set. perhaps take longer breaks - 2-3mins, if you're not already. And consider dropping the weight.
Good question. Few reasons. Opting for 2 Reps in Reserve (RIR) instead of training to complete failure enhances recovery, allowing for more frequent and consistent training sessions. It helps maintain high-quality training by ensuring each rep is performed with optimal form, reducing the risk of injury. This approach supports better long-term progress by facilitating easier and safer increases in training volume or intensity. Also, it avoids the psychological burnout associated with constantly pushing to failure, making workouts more sustainable and enjoyable.
Interesting video, thanks. Have a quick question though. Do you keep the weight, but the number of reps drops in each next set? Or do you regress for the next set to keep the number of reps at 8?
I would work in a rep range. For example, 6-8 reps x 3 sets.. Goal would be to keep the weight consistent and work from hitting 6 reps at that weight. If you can, try hitting 7 for one of those sets the next week. You might find you can hit 8 reps sooner, at which point, it's time to increase reps. Ideally, you shouldn't be dropping weight as it means you overestimated what you can do.
Hey brother, Here's some potential downsides...particularly wouldn't recommend with more skill based movements if you're a beginner...so DBs and BBs etc. Increased Risk of Injury: Pushing your muscles to their absolute limit can sometimes lead to form breakdown. When you're fatigued, your ability to maintain proper technique decreases, which can increase the risk of injury. Recovery Takes Longer: Training to failure is incredibly taxing on your body, not just your muscles but your nervous system as well. This means you might need more time to recover between sessions, which could slow down your overall training frequency and progress. Overtraining Potential: Consistently training to failure, especially without adequate rest and recovery, can lead to overtraining. Symptoms of overtraining include prolonged fatigue, decreased performance, sleep disturbances, and even mood changes. Not Always More Effective: Research suggests that for muscle growth (hypertrophy), training to failure isn't always more effective than stopping a couple of reps short of failure. It's the volume (total amount of work done) and progressive overload (gradually increasing the workload) that are more critical for long-term gains. Can Impact Subsequent Workouts: If you train to failure early in your workout, it might reduce your performance in the rest of that session. This can make it hard to maintain the intensity and volume needed across all your exercises, potentially affecting overall progress. Mental Fatigue: Constantly pushing to failure can be mentally exhausting. It requires a lot of motivation and mental strength to keep pushing yourself to that limit, which might not be sustainable in the long term, especially for someone new to training. That being said, training to failure can be a useful tool when used sparingly and strategically, like for breaking through plateaus or in the final set of an exercise. Programming is key and there's a time and place for training to failure
Thoughts on trying to progress by BW alone vs weighted? Are there pros and cons to each or if you want more pullups should you always do weighted at some point? Maybe non-weighted is easier on the joints and the higher reps from that works your tendons or something? I've hit a bit of a wall with my BW pullups lately. My goal is just a healthy and stable upper back for martial arts.
Tips on what to do when I have plateaud on 5 bodyweight pullups? In theory seems that it's a good weight for me to train up to 8-10. Should I do more weekly volume than 7-8 sets? Improve diet?
I'm not sure what your programming has looked like to date and what your technique is like. SOunds like you may need to train a regressed version if 5 is your max for bodyweight
Suggestion: Progressive overload. In your case you would reduce the amount of "assisted counterweight," as you get stronger. Also add in a few reps of negatives on the bar with no assistance every other week (depending how often you train) the negatives will really blast you to the next level. But don't over do them. Hope that helps!
Good question man. I actually mention that here: ruclips.net/video/iZn2DQP7yFg/видео.html But it's always context specific. Not an approach I'd do all of the time, but depending on where we're at in the program.
Question: I currently don’t do any of this kind of movement in my workout routine. I work out at home and have limited ceiling height. I am thinking about an outdoor bar set up. Does anybody have anything to say about that. Also,I live when there are long winters, are there versions of these lifts that can be done somehow on a bar system that works in a situation where the ceiling is 84 inches or so? Thanks
Interesting. Why is it important to have 1-2 RIR? and how about sets? I usually go for sets to failure without weight which is usually 10 reps (max) then 8(max) then 8(max) then 6 (max) then 4 (max) or something along those lines to keep correct form. Would it make sense to do all sets with 2RIR until you're down to just 2reps with 2RIR? New subscriber anyway. cheers.
I'm copying and pasting a couple of answers as it's a common question: Hey mate, good question! Leaving 1-2 reps in reserve (RIR) instead of going to failure has a few key benefits. It helps maintain better form, reduces risk of injury, and prevents excessive fatigue, making your training more sustainable over time. While training to failure can maximize muscle growth in high intensity, low volume settings, it's not actually necessary. Stopping short of failure allows for consistent performance improvements and can actually increase your total training volume, which is crucial for long-term muscle building. That said, there's a time and a place for training to failure. i just wouldn't do it too often for the reasons mentioned. I don't know enough about your program to give a comprehensive answer. Typically I'm looking at the actual movement, recovery, nutrition and how the session is structured. But to give a simple answer, yes, RIR 1-2 on every set. perhaps take longer breaks - 2-3mins, if you're not already. And consider dropping the weight.
Really does depend on where you're at in your program and how well you're recovering and improving performance. If you can hit RIR 1 for every set with good technique and keep progressing then sure. Annecdotally speaking, I know that for compound movements, regardless of number of sets, RIR 1 for every set will be difficult to recover from and I'd likely make progress with good technique at RIR 2/3. I don't think there's a right or wrong answer here though. Just a case of monitoring progress and recovery
I can do 20kg for 10 reps,25 for 8 reps and 30 for 6 reps.I want to hit 30kg for 10 reps.I train WP for 2 days in a week could you suggest me how can I get to 30kg for 10 in a month?I weigh around 57kg😢
In a month?! An extra 4 reps on 30kg? I'm guessing thats max too. Firstly, I think you should perhaps extend the timeline. If it's important to hit 10 reps, just make sure you're following a periodised program with this in mind. I sense that might not be the case. Also- 57kg- you're very strong, but again, I suspect that you might need to build muscle, which takes time. Aim to add 1% of your bodyweight per month for a few months. Then do a strength block for 3 months to ensure there's a connection between brain and new muscle built. Then return to a block where you're aiming for that 30kg for 10. Assuming you want to do so with perfect technique for each rep, this will likely take a 1-2 years.
@@KemoMarriott I just do chin above the bar not chest to bar🥲.And Also 3 months back I could do 30 for 7 but then I got sick and lost all my WP progress and muscle.Barely able to do 20kg for 8 reps.Took me 2 months to get back on track.Now hitting 30 for 6.I will update you on how far I reached in a month😅.Also I don't follow a program.I just do WP 6-7 sets on my Back and Bicep day Some Rows and finish it up with Curls.
If your structure allows it without your shoulders going into extension, I’d give it a go. There are structural differences which may mean that it’s not appropriate of even possible for you to do so. Got a video on this coming out soon
what do i do if my max(with perfect form) is only 4 reps? do i just do 2 per set? because its so low i normally just push myself to failure every set problem is after the 3rd set i cna barely do 2 lol
Wait so just to see if I understood it right. Let's say my max is 10 pull ups, I should stop at 8 or 9 not continue till 10(till failure)? I hope you answer
Yeah stop short of failure. Much better for recovery, volume and not hitting plateaus sooner. I would typically only program RIR 0 for max attempts. You’re likely to be more dialled in with technique too. Not sure what phase of your program you’re in, but might be worth looking at different forms of periodisation that are focused on taking you to a certain goal
Pasting this from another similar question: Good question. Few reasons. Opting for 2 Reps in Reserve (RIR) instead of training to complete failure enhances recovery, allowing for more frequent and consistent training sessions. It helps maintain high-quality training by ensuring each rep is performed with optimal form, reducing the risk of injury. This approach supports better long-term progress by facilitating easier and safer increases in training volume or intensity. Also, it avoids the psychological burnout associated with constantly pushing to failure, making workouts more sustainable and enjoyable.
No I don't. I've not seen much out there for the first claim in terms of variable movements and movement standards, that's based on an understanding of training and anatomy. For RIR and training to failure, again based on my understanding of improving training performance. However here's some reading on general performance that may interest you pubmed.ncbi.nlm.nih.gov/19997025/ sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00404-9 www.researchgate.net/publication/307896924_Effects_of_Velocity_Loss_During_Resistance_Training_on_Performance_in_Professional_Soccer_Players That said, let me know if you feel claims I've made are contrary to any evidence you've come across/observed in your coaching practise. Will be happy to adjust
The fallacy that size = knowledge must be strong with you. This dude squats 2.5x his bodyweight and deadlifts 3x his bodyweight. That’s crazy strength.
Pull ups are easy! If you can't do 10+ and weigh under 100kg your a very weak man! I easily added 30kg to my bw chins after about 3 months into training.
That's what I talk about...REAL pullups, chest to bar, not those "silly neck butterfly crossfit pullups" Nothing but respect!
It’s the only way! Thank you 🙏🏽
Look like you try to train people, not trying to make money like others channles, well done. I hope you get 1 million sub.
Finally someone else that goes chest to bar EVERY REP. It really builds a different kind of strength with full ROM like that.
Been stuck on eight-nine reps for a year. Will apply this advice for the next few months and see if I can break through into double-digits...thanks
lol first i read "eighty nine reps" 🤣🤣 keep going bro
This channel appeared in my recommendation when I needed it the most. Literally godsent.
Better advice then 95% of the internet and coaching simply because he puts such an emphasis on “movement standards” something that’s very rare unfortunately
I’d give you that last rep. C2B is almost unheard of to the common human and crankin out 9 C2B with weight is even more insane.
Agreed!
I still don’t haha. Gotta maintain a standard
C2b?
Chest to Bar snobs unite 👊
Every time someone asks me how many pull ups I can do I say "do you mean with proper form, or chin to bar?" And feel very smug after
I have never seen anybody test max reps with chest to bar. And merely saying you do does not count. It’s gotta be on video.
Just got my first dip belt, I was stuck at 8 unweighted reps. Definitely trying to use strict form. I know it’s late in the game for me, I’m 65. Buying the dip belt got me motivated again though. I was really slacking off . Takes a lot of tricks to keep the drive going. Thanks for the videos!
I am trying to get to the holy grail of 20 reps strict form pullups (not chest to bar). I am not interested in chest-to-bar for high reps, but I guess the same principles apply for my goal.
Reps in reserve makes far more sense to me than %. Thanks. Great video.
that was great. I'm going to be incorporating this concept in my training. subscribed!
Legend. Thanks man
ok this is great. He knows what he's talking about. Every mistake I was doing he nailed.
Thank You for this Video! 👏🏾💯
If u want more reps, train your grip. I can do 6 reps +70 lbs and 6 reps +50 lbs but still cant hit 15 reps of BW only.
That's also helpful. lots of considerations
Fr? That’s crazy
I started doing 20kg weighted for sets of 2 reps (1 rep in reserve) chest to bar... 8 sets..... 3 times a week.. ( for 3 months with a progression of 3 reps for the last set then 3 for the last 2 etc....when I hit 20kg for 8x3 I then tried BW and I could do 14 reps.... before it was 11....
3 reps gains in 3 months... I weigh 107kg... and am 25% BF...
just my 2 cents..
14 reps at 107kg is insane, well done
My limiting factor is my grip. Force cannot be transferred to the posterior chain if grip is compromised. It’s beyond frustrating
I completely agree with this!
Go through some technique here:
ruclips.net/video/gy2_hYTVxDI/видео.htmlsi=JEYNK2z5dxigJH93
I'd recommend deadlifts and carries in your programming too.
Add hangs, both dead and active, to your work outs as a finisher. This helped me tremendously.
Wayyyyyyy too much TALKING!!!!! JUSTMYOPINION
Some days, just practice dead hang and don’t even do pullups.
I like how he got straight to it
Great video and explained in an easy way to understand. Thank you very much. 👊🏾
Just curious, in your opinion, what is the benefit of leaving 1-2 RIR versus going to failure? It seems that going to failure is beneficial for muscle building - especially in high intensity/low volume programs. Curious to hear your thoughts though.
Hey mate, good question! Leaving 1-2 reps in reserve (RIR) instead of going to failure has a few key benefits. It helps maintain better form, reduces risk of injury, and prevents excessive fatigue, making your training more sustainable over time. While training to failure can maximize muscle growth in high intensity, low volume settings, it's not actually necessary. Stopping short of failure allows for consistent performance improvements and can actually increase your total training volume, which is crucial for long-term muscle building. That said, there's a time and a place for training to failure. i just wouldn't do it too often for the reasons mentioned.
Love this, short and to the point. You just gained a new subscriber.
appreciate that!
This video made me chuckle
Very good advice , thank you sir
Thanks man! So helpful
Honestly, subbed just to tip my hat to your six pack - popping out quite impressively. Thanks for the tip as well, I have recently started doing 4 sets of pull-ups each day as an accessory to aid my lat growth so this tip comes in handy. I'm also going to check out you ab workouts cause you must be doing something right. :D
Hahaha thanks man. I’d take a rest day rather than train every day. Growth happens whilst we’re resting. I don’t really do direct abs workouts. Just train hard and eat at maintenance most days
@@KemoMarriott Thanks! I will bake in some rest days as well. I do weight training 4 days a week, my pull-ups are extra on top of it that i have added recently. I feel i do need direct ab work at least now as i've only been training seriously for about 1 year 4 months. I've gotten down to sub 12% bodyfat twice during that period but failed to see abs both times. So i figure my core is just not developed enough i need to put in more work there.
This is great content!
Excellent video
Solid video brother!
Thanks man
Solid advice
I just end with a perfect form isometric hold at the top and go down as slow as possible with out breaking down my form.
That guy's physique = greek god. I am pretty fir, but jealous as f**k right rn haha
Haha far too kind man. No need to be jealous- we're all on our own journeys.
4:52 That form is so clean 🔥🔥
Yeah unlike some other user here whom I called out for not having proper form with weights on him.
Thank you
Great vids and nice back ground bro!
Appreciate it!
Great content
About chest to bar pull ups isn’t easy to do at the beginning
Impressive
I never subscribe to anything. Your vlog is amazing. Keep it up
Thanks man! Means a lot
Quality, new subscriber here 👍
Appreciate it 💪🏽
Good, no nonsense advice and very well presented! I´´ll definitely check out more of your content. / Just out of interest: Is the weight you´re using 20 kg or 20 pounds?
20kg 😅
@@KemoMarriott Then you are clearly stronger than me (which I totally expected)😉... I can do 10 reps max in exactly the form you show with "just" TEN kilos
@@wartstein8814 I’d struggle to go beyond 10kg with +10kg tbh.
this is good info. you got a sub
Ah thank you 🙏🏽
Just do feet assisted pull ups, after that last proper rep.. Of the last set..
Good video but you neglected to mention grip strength - many who want to do more reps can't hold a dead hang for the required duration it would take to produce said number of reps, and yet they expect to complete said number.
Talked about in this video
ruclips.net/video/gy2_hYTVxDI/видео.htmlsi=JEYNK2z5dxigJH93
Couple questions, I’m typically programming 3-4 sets of an exercise in the 5-8 rep range, when I hit every set at 8 reps than I up the weight aiming for 3-4 sets of 5 reps at the new weight.
I use RIR but typically only on my first few sets. So set 1 and 2 I am at 1-3 RIR this allows me to hopefully maintain the same rep range for sets 3 and 4 with 3-5minute rests in between sets.
When you talk about RIR are you looking for 1-2 RIR on every set? Because personally I don’t have the endurance to hit the same weight and rep for 1-2 RIR on every set, my drop off is too steep. Or are you using RIR as a way of ensuring form stays absolutely impeccable?
For example this week I am hitting 40lbs on weighted neutral grip pull-ups (neutrals this month probably switching to pull-up or false grip rings next month), I hit 7,7,6,4….in my opinion all of my reps were very clean, the ends of the grips jam into my upper pec/shoulder on every rep, lower body tends to stay in a piked L-sit however on last reps of final set (probably shouldn’t cheat like this but it helps me get up and there is not Kipping or any dynamic movement) but my RIR doesn’t follow your prescription i am
Set 1 RIR 3
Set 2 RIR 1/2
Set 3 RIR 0/1
Set 4 RIR 0/failure
I don't know enough about your program to give a comprehensive answer. Typically I'm looking at the actual movement, recovery, nutrition and how the session is structured. But to give a simple answer, yes, RIR 1-2 on every set. perhaps take longer breaks - 2-3mins, if you're not already. And consider dropping the weight.
Why the 2 RIR as opposed to training to complete failure?
Good question. Few reasons.
Opting for 2 Reps in Reserve (RIR) instead of training to complete failure enhances recovery, allowing for more frequent and consistent training sessions.
It helps maintain high-quality training by ensuring each rep is performed with optimal form, reducing the risk of injury.
This approach supports better long-term progress by facilitating easier and safer increases in training volume or intensity.
Also, it avoids the psychological burnout associated with constantly pushing to failure, making workouts more sustainable and enjoyable.
Interesting video, thanks.
Have a quick question though. Do you keep the weight, but the number of reps drops in each next set? Or do you regress for the next set to keep the number of reps at 8?
I would work in a rep range. For example, 6-8 reps x 3 sets.. Goal would be to keep the weight consistent and work from hitting 6 reps at that weight. If you can, try hitting 7 for one of those sets the next week. You might find you can hit 8 reps sooner, at which point, it's time to increase reps. Ideally, you shouldn't be dropping weight as it means you overestimated what you can do.
I’m kind of new to training. What is the downside to training to failure?
Hey brother,
Here's some potential downsides...particularly wouldn't recommend with more skill based movements if you're a beginner...so DBs and BBs etc.
Increased Risk of Injury: Pushing your muscles to their absolute limit can sometimes lead to form breakdown. When you're fatigued, your ability to maintain proper technique decreases, which can increase the risk of injury.
Recovery Takes Longer: Training to failure is incredibly taxing on your body, not just your muscles but your nervous system as well. This means you might need more time to recover between sessions, which could slow down your overall training frequency and progress.
Overtraining Potential: Consistently training to failure, especially without adequate rest and recovery, can lead to overtraining. Symptoms of overtraining include prolonged fatigue, decreased performance, sleep disturbances, and even mood changes.
Not Always More Effective: Research suggests that for muscle growth (hypertrophy), training to failure isn't always more effective than stopping a couple of reps short of failure. It's the volume (total amount of work done) and progressive overload (gradually increasing the workload) that are more critical for long-term gains.
Can Impact Subsequent Workouts: If you train to failure early in your workout, it might reduce your performance in the rest of that session. This can make it hard to maintain the intensity and volume needed across all your exercises, potentially affecting overall progress.
Mental Fatigue: Constantly pushing to failure can be mentally exhausting. It requires a lot of motivation and mental strength to keep pushing yourself to that limit, which might not be sustainable in the long term, especially for someone new to training.
That being said, training to failure can be a useful tool when used sparingly and strategically, like for breaking through plateaus or in the final set of an exercise. Programming is key and there's a time and place for training to failure
Thoughts on trying to progress by BW alone vs weighted? Are there pros and cons to each or if you want more pullups should you always do weighted at some point?
Maybe non-weighted is easier on the joints and the higher reps from that works your tendons or something? I've hit a bit of a wall with my BW pullups lately. My goal is just a healthy and stable upper back for martial arts.
Essentially the point of this video. If you can do 5 and have +2 reps left in the tank, time to add load.
Tips on what to do when I have plateaud on 5 bodyweight pullups? In theory seems that it's a good weight for me to train up to 8-10. Should I do more weekly volume than 7-8 sets? Improve diet?
I'm not sure what your programming has looked like to date and what your technique is like. SOunds like you may need to train a regressed version if 5 is your max for bodyweight
Any advice on how to progress on assisted pull up machine to get towards body weight ?
Suggestion: Progressive overload. In your case you would reduce the amount of "assisted counterweight," as you get stronger. Also add in a few reps of negatives on the bar with no assistance every other week (depending how often you train) the negatives will really blast you to the next level. But don't over do them. Hope that helps!
More pullups ? Thanks for thinking i can actually do one 😂
Is 2 sets enough or should i do 3 sets. What would you suggest.
Wow. New Subscriber here
Thanks 🙏🏽
Is it still good if I get to the point of failure, and then add resistance bands but keep proper form?
Good question man. I actually mention that here: ruclips.net/video/iZn2DQP7yFg/видео.html
But it's always context specific. Not an approach I'd do all of the time, but depending on where we're at in the program.
Question: I currently don’t do any of this kind of movement in my workout routine. I work out at home and have limited ceiling height. I am thinking about an outdoor bar set up. Does anybody have anything to say about that. Also,I live when there are long winters, are there versions of these lifts that can be done somehow on a bar system that works in a situation where the ceiling is 84 inches or so? Thanks
This may sound unhelpful. I'd recommend an outdoor set up or joining a gym so that you can get access to the tools necessary.
Nice setup! Where have you bought it??
All equipment is Rogue
How many sets?
Interesting. Why is it important to have 1-2 RIR? and how about sets? I usually go for sets to failure without weight which is usually 10 reps (max) then 8(max) then 8(max) then 6 (max) then 4 (max) or something along those lines to keep correct form. Would it make sense to do all sets with 2RIR until you're down to just 2reps with 2RIR? New subscriber anyway. cheers.
I'm copying and pasting a couple of answers as it's a common question:
Hey mate, good question! Leaving 1-2 reps in reserve (RIR) instead of going to failure has a few key benefits. It helps maintain better form, reduces risk of injury, and prevents excessive fatigue, making your training more sustainable over time. While training to failure can maximize muscle growth in high intensity, low volume settings, it's not actually necessary. Stopping short of failure allows for consistent performance improvements and can actually increase your total training volume, which is crucial for long-term muscle building. That said, there's a time and a place for training to failure. i just wouldn't do it too often for the reasons mentioned.
I don't know enough about your program to give a comprehensive answer. Typically I'm looking at the actual movement, recovery, nutrition and how the session is structured. But to give a simple answer, yes, RIR 1-2 on every set. perhaps take longer breaks - 2-3mins, if you're not already. And consider dropping the weight.
@@KemoMarriott aweome thanks for replying to each person who asked this!
Doesn't it depend on how many sets you're doing too. Like if you're only doing 3 sets maybe you should go to 1 RIR, no?
Really does depend on where you're at in your program and how well you're recovering and improving performance. If you can hit RIR 1 for every set with good technique and keep progressing then sure. Annecdotally speaking, I know that for compound movements, regardless of number of sets, RIR 1 for every set will be difficult to recover from and I'd likely make progress with good technique at RIR 2/3. I don't think there's a right or wrong answer here though. Just a case of monitoring progress and recovery
I can't even do ONE pullup that high lol
you'll do it brother. stay subbed, lots of tips
What about doing correct movement standard "partials" after maxing out?
Are you asking how to do them?
@@KemoMarriott Just wondering if you think doing "partials" is beneficial after not being able to do another complete pull up in your work out.
I wonder if jumping up and doing negatives would be more beneficial than doing partials.
I can do 20kg for 10 reps,25 for 8 reps and 30 for 6 reps.I want to hit 30kg for 10 reps.I train WP for 2 days in a week could you suggest me how can I get to 30kg for 10 in a month?I weigh around 57kg😢
In a month?! An extra 4 reps on 30kg? I'm guessing thats max too.
Firstly, I think you should perhaps extend the timeline. If it's important to hit 10 reps, just make sure you're following a periodised program with this in mind. I sense that might not be the case.
Also- 57kg- you're very strong, but again, I suspect that you might need to build muscle, which takes time.
Aim to add 1% of your bodyweight per month for a few months.
Then do a strength block for 3 months to ensure there's a connection between brain and new muscle built.
Then return to a block where you're aiming for that 30kg for 10.
Assuming you want to do so with perfect technique for each rep, this will likely take a 1-2 years.
@@KemoMarriott I just do chin above the bar not chest to bar🥲.And Also 3 months back I could do 30 for 7 but then I got sick and lost all my WP progress and muscle.Barely able to do 20kg for 8 reps.Took me 2 months to get back on track.Now hitting 30 for 6.I will update you on how far I reached in a month😅.Also I don't follow a program.I just do WP 6-7 sets on my Back and Bicep day Some Rows and finish it up with Curls.
I'm getting my chest pretty close to the bar but it isn't touching it. Should i try to improve this?
If your structure allows it without your shoulders going into extension, I’d give it a go. There are structural differences which may mean that it’s not appropriate of even possible for you to do so. Got a video on this coming out soon
what do i do if my max(with perfect form) is only 4 reps? do i just do 2 per set? because its so low i normally just push myself to failure every set problem is after the 3rd set i cna barely do 2 lol
Do a regression. If we're targetting 8 reps for example, you might need a band or need to do a supported variation.
Wait so just to see if I understood it right.
Let's say my max is 10 pull ups, I should stop at 8 or 9 not continue till 10(till failure)?
I hope you answer
Yeah stop short of failure. Much better for recovery, volume and not hitting plateaus sooner. I would typically only program RIR 0 for max attempts. You’re likely to be more dialled in with technique too. Not sure what phase of your program you’re in, but might be worth looking at different forms of periodisation that are focused on taking you to a certain goal
@@KemoMarriott perfect answer thank you.
What if someone can't even do 1 pullup ? How to do the first 1-2 ?
Assisted pull ups mate.
jump on the bar or use a chair to start from the top and go slowly down, it's called negative pull ups
I can only do 3 reps max any advice
Work on regressions
ruclips.net/video/HA38HUoM_vY/видео.html
Why can't I do pull ups to failure?
Pasting this from another similar question:
Good question. Few reasons.
Opting for 2 Reps in Reserve (RIR) instead of training to complete failure enhances recovery, allowing for more frequent and consistent training sessions.
It helps maintain high-quality training by ensuring each rep is performed with optimal form, reducing the risk of injury.
This approach supports better long-term progress by facilitating easier and safer increases in training volume or intensity.
Also, it avoids the psychological burnout associated with constantly pushing to failure, making workouts more sustainable and enjoyable.
What a BEAUTIFUL body
Very kind 😅🙏🏽
Do you have studies that back up your hypothesis?
No I don't. I've not seen much out there for the first claim in terms of variable movements and movement standards, that's based on an understanding of training and anatomy. For RIR and training to failure, again based on my understanding of improving training performance.
However here's some reading on general performance that may interest you
pubmed.ncbi.nlm.nih.gov/19997025/
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00404-9
www.researchgate.net/publication/307896924_Effects_of_Velocity_Loss_During_Resistance_Training_on_Performance_in_Professional_Soccer_Players
That said, let me know if you feel claims I've made are contrary to any evidence you've come across/observed in your coaching practise. Will be happy to adjust
Because I don’t care?
will he be able to do that with a shirt on ?
non of us take steroids like you
extremely convoluted concepts, and extremely shaved armpits.
They’re waxed mate.
@@KemoMarriott 😭😭😭
Too complicated
pull up advice from a guy that weighs a buck 50. give me a break. dislike
sending you a hug brother
The fallacy that size = knowledge must be strong with you. This dude squats 2.5x his bodyweight and deadlifts 3x his bodyweight. That’s crazy strength.
Pull ups are easy! If you can't do 10+ and weigh under 100kg your a very weak man! I easily added 30kg to my bw chins after about 3 months into training.
What would you recommend for someone who can only do 1-2 pull-ups with good form? I feel like a lot of this advice doesn't apply to someone so weak.
Regress to progress. So apply these principles to either a band pull up or supported pull up variation.