@@MartinDiStasiosome people start off weak for example I came off an injury and couldn't do a single pullups due to a tendon tear a few weeks after I was able to do 8 pullups easily so it's situational
Naw I did the same in 3 months. 0 pull ups to 3x 40 lbs. At the beginning you have no mind muscle so you dont engage anything in 2 weeks you make 70% of the progress
Your weighted pull-ups are frickin nuts dude. I’ve only been doing weighted pull-ups once a week or so. Definitely gonna up my frequency mang. Weighted pull-ups are King. Subbed bro
It's funny and perfect timing because I've Deen doin weighted calisthenics first thing, 4 days a week, all this month, then boom this pops up in my recommended.
I used to do these when I was into bodybuilding in my 20's. They completely disappeared from my routine for 20 years after. I am reincorporating them as part of my regime for getting to muscle up. I weigh 157 lbs. Right out the gate I was able to do 5 reps w/35 lbs. plate.
Hi Austin, I always find your weighted exercise tips very insightful. Thanks for another great video. I have a narrow gap between rib bones and hip bones. I have done 2 plates and need a new belt that is more pressing on my bones. What dip belt do you use?
Great stuff honestly, but I think it's important to mention what this will achieve. If your looking to get a stronger and heavier weighted pull up great advice, I'd assume people doing this are going to like a pull up competition or looking to impress someone with pull ups or something like that. But if your a person who dosent give af about how much weight your doing and just wants the biggest back muscles you can get, the last thing on your mind is how to maximize a movement's weight, rather we shouid be focusing on full ROM ,volumes of 5-10 on pull ups and miling eccentrics and stretch underload All this extreme heavy weight for 1-3 reps eccentrics and isometric hoods are poor drivers of hypertrophy and ultimately a poor tradeoff for a person who wants a big back. So remember this advice is for people who want to get stronger and better at pull up, it's not advice for the best muscle hypertrophy gains with pull ups 😄 No hate to him, great video with great advice, just saw some people in comments talking about how great this was for muscle growth which isn't what his advice is tailored for
awsome video man! I am now trying a technique to see what happens and it goes like this: you find a weight lets say +20kg , set a timer 20 minutes and try to do as many reps as you can with that weight. I started from doing sets of 2 reps with 1 minute and 10 seconds breaks . over time i started reducing the breaks by 5 seconds every 2-3 training sessions and now I am doing the same with 45 seconds break. today I hit a PR with this weight , 41 reps in 20 minutes. I started from 30 reps the first time i tried this. I want to hit 50 reps and then start over with 25kg . my max is +60kg and i am 120kg bodyweight 🎉
Great video Austin. When you train pullups 3x per week, do you have to lower the volume per workout? I've been doing 2 pull days per week and it's been going well. When I did 3x per week, I thought my recovery suffered a bit. Maybe I just need to cut the reps down a bit? I have a tendency to always wanna go all out each workout. :) Thanks!
Means you need to either train it more frequently or if you are doing a ridiculously high amount of volume in a single session, try spreading it out throughout the week 👍
A lot of powerlifters only train once per week. Depends on genetics, intensity and other factors. I found out myself that longer rest days actually increase my strength and result rather than the typical frequent sessions. Mike Mentzer and Dorian Yates has some good advice on that as well.
@@PeaceunknownandunspokenJesus I find the same thing shorter more intense workouts effective quality reps. Meant more time spent recovering and eating. I got better gains in strength and building muscle. I do strict sets and give it everything towards intensity. One top set when I'm fresh. Then back down sets and pyramid down.
3-6 reps is good for getting a stronger pullup, although for building muscle and a fuller back I would still recommend 8-10. You will also get stronger but get more muscle on the way. And remember kids, train hard and to failure!!
Contrary to what Austin said I found more progress training WPU once a week. Try both and see what your body responds to. For reference I weigh 165 and can pull 140lbs for 4 reps.
Just want someones opinion do big traps really look Good? I have naturally big traps especially when I hit the gym consistently idk sometimes i think they look weird
Lay not up for yourselves treasures upon earth, where moth and rust doth corrupt, and where thieves break through and steal: But lay up for yourselves treasures in heaven, where neither moth nor rust doth corrupt, and where thieves do not break through nor steal: For where your treasure is, there will your heart be also. Matthew 6:19-21
How to programm all together? Weighted pull-ups + scapular pull-ups it is clear but when to do static hold and negative pull-ups? should it be replacement for weighted pull-ups or addition?
Personally, yes. Starting from your top weight makes your nerve system activate through the roof. The mind muscle connection instantly kicks in, and i find myself being able to pull a lot more on lower weight sets than i would doing a regular pyramid program. Just make sure you warm up first.
Been focusing lately on weighted pull ups and dips 5x5 going for strength. Seen a ton of progress. Will try these methods. Questions, so the scapula reps are used as a finisher on every set? How about the holds? I have been finishing sets by going for holds. If using 5x5 how would you add holds and negatives? As two additional sets after the 5x5 I assume? Going to give it a go in an hour when I do my workout. I guess the worry I have will be that I will exhaust the muscles so much I can't perform on the rest of my exercises for the workout if adding the scapula reps plus sets of holds and negatives.
@@alfatangel8614 i was at 14 before i added weight. Started with +20 kg. However i would add weight far sooner if i know what i know now. Probably i would add weight if being able to do like 10.
@@alfatangel8614 I added 10kg after being able to do about 8-10 ish (don't exactly know my max since at the time I was focusing on explosive pull ups). I've been doing 5x4 until I'm able to do 5x5 easily enough, then I switched to 20kg for 3x3, then progress to 4x3, 5x3, 3x4, 4x4, 5x4 and finally 3x5, 4x5, 5x5, then add 10kg again etc.
@@DTazeThat's way too freaking much lol and a few sets of 8? Hell nah. If you can perform 6 reps and above in a weight, increase it. You can increase it by 10 to 25 pounds. Otherwise you'll increase it really slowly.
I trained my girl to take heavier loads she left me for a pornstar I miss her boys 😭 😅moving past that @Austindunham I love you bro keep going I'm sending you love and light lol
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Just did 4 with 8lbs. It’s not much, but for my first time and as a female, I think it’s a decent start
Nice!
Awesome!
Make bigger jumps. Just try. Typically if you can do 5x5 at body weight then you can do 3x3 with 10kgs added or 22 pounds. Round up to 25.
Epic!
Perfect timing, been seeing progress in my weighted pull up lately but it's time to take it to the next level
Exactly my friend, i've been training weighted pull ups for years with progressions and now i need to take it to the next level
Also loving your content @seventhenics
Same thing, got to the 20kg x4, now it’s time to take it to the next level
went from 0 pull ups to 3x45lb pull ups just following your scapular routine. Been following your content for 4 years bro hope you doing well.
I call it bullshit
Been following a fitness RUclipsr for 4 years but couldn’t do 1 pull-up? Why are you lying?
@@MartinDiStasiosome people start off weak for example I came off an injury and couldn't do a single pullups due to a tendon tear a few weeks after I was able to do 8 pullups easily so it's situational
Same
Naw I did the same in 3 months. 0 pull ups to 3x 40 lbs. At the beginning you have no mind muscle so you dont engage anything in 2 weeks you make 70% of the progress
Your weighted pull-ups are frickin nuts dude. I’ve only been doing weighted pull-ups once a week or so. Definitely gonna up my frequency mang. Weighted pull-ups are King. Subbed bro
Started doing weighted pullups this week. Got 15 reps with 40lbs
Thats pretty solid. Should probably up the weight.
Damn thats impressive
That’s pretty easy
@@MAKA13X Soul eater is a great anime
Up the weight king, you're stronger making up to 15 reps. I recon u can do 60 lbs for 8 reps
Solid. Weighted pullups are the truth. Good job getting people into it. 400 total pounds(bw+added weight) got to be the new standard for 2024.
Austin Gang 💪💪
i swear you
drop videos after I think of them and answer my question . thank you !
The king of weighted pullup is back 💪🏻💪🏻
He's not the king
I am going to add this today to my routine, I did 60 pull ups for 60th birthday a few months ago
Great tips! Also with the breaking down of the movements and focussing on the weakest portion of the exercise. Very good idea 🧠.
It's funny and perfect timing because I've Deen doin weighted calisthenics first thing, 4 days a week, all this month, then boom this pops up in my recommended.
Nice, really concise video- excited to implement this thank you 🙏
Austin you look phenomenal 💯. Amazing physique. One of your best videos.
love the idea to drop set scap!
Great shit right here
I used to do these when I was into bodybuilding in my 20's. They completely disappeared from my routine for 20 years after. I am reincorporating them as part of my regime for getting to muscle up. I weigh 157 lbs. Right out the gate I was able to do 5 reps w/35 lbs. plate.
Excelent content Austin, just what i needed
Smart man with the out of order sign
Hi Austin, I always find your weighted exercise tips very insightful. Thanks for another great video. I have a narrow gap between rib bones and hip bones. I have done 2 plates and need a new belt that is more pressing on my bones. What dip belt do you use?
exactly the video I was looking for so long
perfect for these out of order machines!
Nice video. I questioned every topic you covered before I watched
Love this video
Same here
Great stuff honestly, but I think it's important to mention what this will achieve.
If your looking to get a stronger and heavier weighted pull up great advice, I'd assume people doing this are going to like a pull up competition or looking to impress someone with pull ups or something like that.
But if your a person who dosent give af about how much weight your doing and just wants the biggest back muscles you can get, the last thing on your mind is how to maximize a movement's weight, rather we shouid be focusing on full ROM ,volumes of 5-10 on pull ups and miling eccentrics and stretch underload
All this extreme heavy weight for 1-3 reps eccentrics and isometric hoods are poor drivers of hypertrophy and ultimately a poor tradeoff for a person who wants a big back.
So remember this advice is for people who want to get stronger and better at pull up, it's not advice for the best muscle hypertrophy gains with pull ups 😄
No hate to him, great video with great advice, just saw some people in comments talking about how great this was for muscle growth which isn't what his advice is tailored for
What would you recommend for a weekly routine to promote muscle growth with weighted pull ups
I have a significantly weaker right arm and hand so I’m on assisted pull ups right now but I’m getting close to lifting my entire weight.
Negatives are the way to go started doing them this week eventually u will plateau the negatives will help at the top part
My dream video!
AD Team 🔥 💯
Great video!!
awsome video man! I am now trying a technique to see what happens and it goes like this:
you find a weight lets say +20kg , set a timer 20 minutes and try to do as many reps as you can with that weight. I started from doing sets of 2 reps with 1 minute and 10 seconds breaks . over time i started reducing the breaks by 5 seconds every 2-3 training sessions and now I am doing the same with 45 seconds break. today I hit a PR with this weight , 41 reps in 20 minutes. I started from 30 reps the first time i tried this. I want to hit 50 reps and then start over with 25kg .
my max is +60kg and i am 120kg bodyweight 🎉
Thats awesome Savvas!! Keep up the good work mate!! ✌️😎
Let's go bro! Nice tips
AD Gang🔥🔥🔥
Great video Austin. When you train pullups 3x per week, do you have to lower the volume per workout? I've been doing 2 pull days per week and it's been going well. When I did 3x per week, I thought my recovery suffered a bit. Maybe I just need to cut the reps down a bit? I have a tendency to always wanna go all out each workout. :) Thanks!
I get the most results from going all out 1 time a week
You should bring back your theme song 🎵 “you got you got pull up or shut up”🎵
I don't understand how you recover 100% in between workouts. Takes me a week to fully recover. I can only hit a myscle group once a week.
Means you need to either train it more frequently or if you are doing a ridiculously high amount of volume in a single session, try spreading it out throughout the week 👍
same here give or take a few days more or less depending on the week
A lot of powerlifters only train once per week. Depends on genetics, intensity and other factors.
I found out myself that longer rest days actually increase my strength and result rather than the typical frequent sessions. Mike Mentzer and Dorian Yates has some good advice on that as well.
@@PeaceunknownandunspokenJesus I find the same thing shorter more intense workouts effective quality reps. Meant more time spent recovering and eating. I got better gains in strength and building muscle. I do strict sets and give it everything towards intensity. One top set when I'm fresh. Then back down sets and pyramid down.
Improve you’re diet and drink more water and get more sleep!
Hey Austin, can you do a tutorial on planche training using the parallettes.
Do the three to six rep range, do holds at the top and scapular pull ups
Started my adventure with weighted pull ups today 💪 6 sets X 6 reps with 25lbs… I can do regular pull ups for days & excited to start these!
AD Team! 💪🏾🦍🦍
Thanks me and my demon appreciate this video ❤
3-6 reps is good for getting a stronger pullup, although for building muscle and a fuller back I would still recommend 8-10. You will also get stronger but get more muscle on the way.
And remember kids, train hard and to failure!!
Contrary to what Austin said I found more progress training WPU once a week. Try both and see what your body responds to.
For reference I weigh 165 and can pull 140lbs for 4 reps.
How does your program for them look like if you do them once per week? I am curious.
@@naughtiousmaximus7853 I would usually do 1-5 reps in the 80-90% 1RM Range for 3 sets
And that's why Leon Edwards has the best physique
Is it similar to do a pull down machine. Just curious if you feel weighted pull up is better/more effective.
Cheers
But how is it even possible to train weighted pullups 3 times per week? I do them on my pull days and my back muscles are sore for at least 2 days
Thank you as always for the tips.
Just realized that as a natty I probably couldn’t do 3x/week of weighted pull-ups, it would be too much
Did you use cluster sets Rest pause back off sets? for improving your 1 rep max
Just want someones opinion do big traps really look Good? I have naturally big traps especially when I hit the gym consistently idk sometimes i think they look weird
My problem is that i do font levers and muscle ups then the weight pull so I already tired
shoutout to the lady @ 2:22
Can i practice weighted pull ups and ab excercise everyday without rest
How many do you do total on your pull up day? Cause I do 100 weighted. 35lb at the moment. 5 at a time
Lay not up for yourselves treasures upon earth, where moth and rust doth corrupt, and where thieves break through and steal:
But lay up for yourselves treasures in heaven, where neither moth nor rust doth corrupt, and where thieves do not break through nor steal:
For where your treasure is, there will your heart be also.
Matthew 6:19-21
how would you incorporate all these techniques in a session?
Fr
How to programm all together? Weighted pull-ups + scapular pull-ups it is clear but when to do static hold and negative pull-ups? should it be replacement for weighted pull-ups or addition?
Hello brother, would you mind to give us trapezius muscle training with body weight training. I only have a single bar for pull up
Is reverse pyramid training good for this?
Personally, yes. Starting from your top weight makes your nerve system activate through the roof. The mind muscle connection instantly kicks in, and i find myself being able to pull a lot more on lower weight sets than i would doing a regular pyramid program. Just make sure you warm up first.
🔥💪
How do you get such big traps? Side effect of heavy weighted pull ups, or OHP, shoulders presses or something else?
I think is handstand pushups, overhead presses, shrugs, flies, etc... But overall is just genetics.
I am able to do 4 sets of 6 reps with 65kg pull up, 4 reps on the final 5th set, how good is it?
Been focusing lately on weighted pull ups and dips 5x5 going for strength. Seen a ton of progress. Will try these methods. Questions, so the scapula reps are used as a finisher on every set? How about the holds? I have been finishing sets by going for holds. If using 5x5 how would you add holds and negatives? As two additional sets after the 5x5 I assume?
Going to give it a go in an hour when I do my workout. I guess the worry I have will be that I will exhaust the muscles so much I can't perform on the rest of my exercises for the workout if adding the scapula reps plus sets of holds and negatives.
How much bw pull up you can do before you start adding weights?
@@alfatangel8614 i was at 14 before i added weight. Started with +20 kg. However i would add weight far sooner if i know what i know now. Probably i would add weight if being able to do like 10.
@@alfatangel8614 I added 10kg after being able to do about 8-10 ish (don't exactly know my max since at the time I was focusing on explosive pull ups). I've been doing 5x4 until I'm able to do 5x5 easily enough, then I switched to 20kg for 3x3, then progress to 4x3, 5x3, 3x4, 4x4, 5x4 and finally 3x5, 4x5, 5x5, then add 10kg again etc.
Thanks Ive been plateuing for a while at +35lbs for 6 to 8 reps. I can do 3 reps of 45 lbs but I really need to go up
Same boat here , I think it's just a speed bump, I'm trying to get 10x10 with 25 lbs I'll let you know when I get it 😂
Set a goal and see ya when you get there !
Hey, did you manage to increase it?
@@klever2183 Yeah, but now I'm plateauing pretty hard. I'm doing 55 lbs for like 6 reps now.
Number of sets?
🔥
Body weight 80 kg extra weight 25 kg.
❤❤❤❤
@Austin how do.i program it
Thanks Austin
weighted scapular pull is intereting
How do you not get tendinitis
You can workout to strengthen your tendons also.
How many sets per workout
Currently at 8: kg can do 3 reps at 35kg but I’m stuck on this weight for the last year plus. Hopefully this helps
Lol, I am exactly the same.. stuck at 35kg with 3 reps since 2 months.
Went to 100lbs in a year.
where did you bought the belt?
Them holds are harder than they look
Hey how you done
Im Not sure If the negative is good because you wouldn't do Bench negative Like
Because you can't really do a bench negative. You will die unless you have 2 spotters to lift it off of you.
@@feralearthworm3044 hahah right good point
I can easily perform 8 reps with 40 kilos.
↖️ touch
4:49 Can anyone explain to me when to increase weight of weighted pullups and how much weight should I add???
if youre doing more than 8 for a specific weight for multiple sets than you should probably increase the weight by 5-10lbs
@@DTazeThat's way too freaking much lol and a few sets of 8? Hell nah. If you can perform 6 reps and above in a weight, increase it. You can increase it by 10 to 25 pounds. Otherwise you'll increase it really slowly.
@@unitedninja0 have you seen Deadpool?
I trained my girl to take heavier loads she left me for a pornstar I miss her boys 😭 😅moving past that @Austindunham I love you bro keep going I'm sending you love and light lol
AD Team 🔥💯