What you said at 7:10 is what I preach all the time! Max strength is different from pull-up endurance. Same thing with running. Max speed (sprinting) and endurance (distance running) are 2 totally different things.
Sprinting and distance running are indeed totally different things. But pull ups bw on max rep and weighted are more "connected" to each other. By bw pull ups you can already achieve a huge amount of strenght that helpls you with weighted ones
@@jmnew3463 how come he trained for endurance and he lost almost all progress on weighted pull ups? if you can achieve huge amount of strenght by endurance he shouldve lost some progress but not that much
@@lucasbarroilhet7237 probably didn't push his muscles(his limits) hard enough for endurance gains. At high rep ranges it is harder to know whether it is your muscles fatigued, or the internal stress is too much and you can't continue anymore. That is the mental trap of endurance training. Endurance and hypertrophy training is also different and people tend to think of them as the same. You can use the same methods, but endurance(reps above 15-20+) have better methods to be trained that will give better results. Probably increasing intensity in another way was the way to go. Like doing negatives after your normal pull ups are exhausted and/or decreasing your rest time between sets so you create more overload for your muscles. I don't know how many times in a week he trains but increasing weekly frequency is also a good method. When you can do 15+ reps of something, you can start to do this exercise more frequently, almost every day, to accustom your body for more volume, and eventually you may even come to the point that you are doing something multiple times a day. At first you don't see any progress in reps, but the daily and weekly volume goes up. So when you decide to fully recover after this type of training and test your limits again - your endurance has skyrocketed. edit: oh wait, I mainly wrote about endurance training, without actually answering the question, sorry. Here is the answer ↓ tldr: if he had properly trained endurance, his strength would have only gone up, not down, so that means he just didn't train endurance hard enough when he tried to train it. (strength gains are slightly different from hypertrophy, but full strength gains can also be gained through endurance training, if you train endurance on the verge of your limits)
@twothreeoneoneseventwoonefour5 this is what I suspect. High reps require a different type of training. Former average guy trains well for low rep work but maybe not for high reps. BW+80% should equal 25 bw pullups btw. To only do 15/16 suggests he doesn't train it right. And I do think high reps needs more frequent training.
when training for strength you automatically get better at "endurance" because everything less than your 1rm will be submaximal work, and the stronger you get the more submaximal your bodyweight is
Not always true. While strength is undoubtedly one of the biggest deciders, endurance is much more complex. Muscle recovery, cardio, muscle efficiency, and energy storage capabilities are also vital components
@@sn0lder Why am I wrong? And why aren't the people with the heaviest weighted pull-up breaking the pull-up rep world records? It's like saying squatting heavy will make you a better marathoner. It's just not true. Endurance is about... Well, endurance. Having bigger, stronger muscles doesn't help with that past a certain point.
Have you ever thought about attempting gymnastics? It's incredibly hard and I would love to see videos about you doing a circle on the mushroom. Keep up the great work!
From my personal experience, practicing weighted pullups/chinups seems to be more effective at increasing endurance than bodyweight (after you've already mastered bodyweight to a sufficient degree). For the first year or so of training I only did bodyweight pullups/chinups to failure, but completely stopped progressing after getting up to 20+ reps. I then switched to only doing weighted pullups/chinups in lower rep ranges, and the last time I tested my bodyweight max I had gone up by a few reps (despite being 10 to 15 pounds heavier now).
I stopeed progressing after 14 reps and then u did it weighted. Once i tested my max reps i feel very light until the 16th rep where i actually have to strain. Max pull ups is now 19!
@@sillyme2598 and that's due to the lack of endurance. As you solely increased your relative strength. Improving your muscular activation and output. However your muscle still fatigued because they weren't able to cycle oxygen, clucose and ATP as efficient as if you improved your endurance. Maybe incorporating bw pull ups time to time in your training could improve it. Hope it helps :P
That lines up with my experience with lifting. The best way to increase your rep count is to increase your absolute size and strength, and often the best way to do that is to train at higher loads in lower rep ranges (~6-15).
I was stuck at 14 pull-ups FOREVER it seemed, started adding a little weight, upped it to 15 easily…. Now I use a weighted pack with an extra 45lbs, after a week I was able to hit 16! My goal is to be able to do 20 body weight by December.
@@chriscox1535I can do 105 lb pull up and 4 reps one arm pull in both arms (I weigh 115lbs) . But I can only hold front lever for 5 secs. You should get a good base strength and train front lever specifically if you want to get better at it.
@@chriseatsrice4885 I can 1 rep max 65lbs weighted pull up. And I can hold the straddle front lever for 5 seconds. And I can hold the human flag for 5 secs,handstand for 3 secs,one arm push ups for 5 reps each arm and muscle up for 5 reps .
its funny that i can pull up more in total weight but %-wise i dont even pull half as much as you. being tall and heavy isnt easy :D looking forward for the muscle-up vid. keep it up man!
Your form is so much better than most people doing weighted pull ups.. You are actually levering your legs and hip forward, that's how it should be done (and even more if you can), that and trying to get the bar to your chest as you come up..
Loved the video, really happy for the new PR, and the weighted muscle-up sounds really interesting. Hope you progress with it smoothly. But i was curious about the bent-arm press video, i've been struggling with the transition into a full handstand (i'm aware that this means my pushing strenght needs some work), and some tips would be of great help. Once again, great video Geek Climber, wish you the best✌️
I've been working on the bent arm press for a long long time and this time I think I am really almost there. Can't wait to finish learning it and share my journey to everyone!
geek climber is lucky to retain so much max strength after a two year layoff from max pullups. i wonder how much he will retain when he goes from middle aged to senior and how much hard training his body can take at that point. there is a world pull up champion who kept a lot of his age 40 strength at age 65 .
Hi Geek Climber, I remember that after you did some hang board training protocol you actually felt stronger on the climbing wall. Was it the same after this period of weighted pull ups training?? Among the above two type of training protocols, which one was more effective (for you of course) in terms of climbing gain? And lastly, I would like to ask the same above questions, but replacing "weighted pull ups" with "one arm." Always nice videos :) Cheers!
not geek climber but i have roughly similar stats (current pullup pr is like 80% of bw and i climb at around v6-v7) and i went from about 40% ot 70% in two months, i'd say i felt some better strength and control on the wall but much less than when I did any form of finger training. I think this might be due to pullups not being as climbing specific as your raw finger strength, and maybe pulling programs could benefit from campusing or training explosive pulling strength.
7:00 If you have +80% Bodyweight Poowups you could easily convert that into 20rep+ Poowups in a few weeks. It would be easy, because the muscle is already there, you just need to develop the neural connection. It won't cost you anything like building the strength of 80% Poowups cost you, it would be very easy.
You're amazing man, I appreciate your videos and your tips. You actually inspired me to start doing weighted pull ups. I weigh 152lbs and I've added 25lbs so far to the pulls of 3 sets of 5 reps. Lets see where it takes me.
I pull nowhere close(+30 kg at 70 kg bw) to what u pull, but i go chest to bar, the increased range of motion gives me extra stability during all my pull up sessions
Amazing feat mate. Just curious, why don't you tuck the plates between your legs -- especially when doing multiple reps -- to keep them steady and not hanging free and swaying thus requiring more effort to keep steady? I do weighted pull-ups/dips and find that keeping the plates between my legs is much better for form and efficiency of movement. Did you find that having them in front of you was the most comfortable and stuck with that? Anyways, great work!
dumbest fucking thing i've ever read here, he isn't even at 20 how do you want him to gain 50% more in reps in 1-2weeks, it'll probably take him a month if not more. And 50 reps ? That's beyond elite level of endurance, I highly doubt he'll ever come even close to 30 and I don't think you realise how hard 50 PU is.
For someone just starting sure, but this guy has a lot of strength and a history of endurance from climbing. Based on how slow he did the 15 reps awhile back, he could already do 20+ if he went faster and the push for 25 wouldn't take long.
One thing that slightly annoys me about these reps is it seems like there is a tendency to bring ones chin to the bar (by extending the neck) rather than the other way around.
Yes that's competition form. As long as the chin is above the bar it counts. Doesn't matter if it's by craning the neck or by keeping the neck neutral. A stupid rule if you ask me.
@@mrnaizguy yeah because the point of pull ups is to develop upper body pulling strength. So the marginal increase in “strength” gained by extending the neck is (arguably) an illusion. Of course these guys and gals are very strong regardless...
Hey there geek climber! I recently tried weighted pull ups for the first time ever after only ever training bodyweight pull-ups and I got to about 70% bodyweight added! (My max reps without extra weight was 21) since then I’ve started adding weight regularly and have improved both my weighted and bodyweight numbers. Just thought I would share for you or anybody else reading.
I can do a greater than 80% body weight weighted pull-ups and I agree with his high level training principles, I would recommend to add some additional drop sets with a different grip or negatives to get a slightly different stimulus for added gains. Overall great advice though.
Since you lost a lot of pullup strength after not training it for two years, how did it affect your climbing? If you climbed at the same level throughout that time, does it mean that pullup strength wasn't such an important factor?
@@vasheldiablo507 if you're bouldering, that couldn't be further from the truth. I managed 84% bodyweight pull-ups purely from bouldering. I think he's mentioned his climbing ability has suffered due to finger injuries recently.
It's important the people on top can look you in the eyes when you say "I... regret... nothing!" before plummeting to your death as a free solo legend.
Doesn’t matter if your chin is above the bar or not. That’s metric is unfair to someone who has a short neck and long arms. I think, that if the angle between your bicep and your torso is less than 30° then it is a successful pull up
There...is a butter knife-solution to gain strenght. Series of reps with slow excentric phases averaging between 45 and 60 seconds, with enought weight to fail the last one. Physical therapists will tell you to just do 12 or 13 reps per series per exercice, but the important thing here is the time of contraction and the stress, nothing else. It could be a single rep of 20 secs concentrical and 40 excentrical, but you have to literally be hercules to do that.
Have you considered doing weighted + high reps? I'm currently doing that and it seems to transfer to high intensity fairly well. I usually do +50lb for 12-13 reps (1 set) I recently tried doing my 1RM (since I was curious) and I got 1RM with +110lb (80-84% BW) without prior practice. And I can still do about body weight pull-ups in the 20-25 rep range.
Totally agree with your strict form rule. 1 rep max sets with bad form never did anything for me at all. Even really low weight sets with good form close to failure improved my strength better.
Hey Geekclimber, I love your content. About the bars I checked online, will you have one version with more proteins? Now this is like only fat and carbs. Would be interesting to have the same thing with less fat and more proteins 😁
In my experience, my best progression with higher-rep pull-up endurance happened when I was max strength training similarly to how he does in the vid. Basically, used the same training for max strength, endurance improved as a byproduct because my bodyweight became further and further sub-max
So I used to be stuck at 18, so to help get through that, I started doing pullups all the way up to my chest. The higher, the better. So I would instead get stuck at 12 or so doing that. I would do as many sets as possible (muscle failure) and then later on something just clicked. One day I was just able to do 22, then the next day 25 or so. I don't know if it was mental, but sometimes things just click. Also, after you've done everything to muscle failure you can start doing negatives. Basically jump up and hold at the top of a pull-up and see how long you can last holding. That's how I got up to my max. Wish you luck!
😎🤚 see you in the next video also good video also i agree with the endurance x = weighted pull ups because i can only pull about 50 to 55% of my bodyweight but i can still do 23 to 24 pull ups as my max
I'm pretty sure most people can't follow his progression scheme because they aren't his bodyweight. For example I can do two pull ups with a added 90 pounds. However I'm also 180 pounds most days so clearly my progressions would be different. Also I probably wouldn't train with only 2 rep sets. Probably aim for the 4 to 6 rep range on weight pull ups.
I'm very curious to how you, who is amazing and very dedicated, manages to do such amazing things, but can only do 16 pull ups without weights? Like, I don t work out and can do 18... not trying to brag, but... is there any explanation?
Nice. I don't know how much it'll help me. I have done max 47.5 KG when I was 62.x KG. I took some break with weighted pulls ups and then never tried the max weight. Now I do either 25KG 5-6 reps or 20KG 8-9 reps. With coming sets the count decreases obviously. Shall I go for max weight once in a while?? A bit confused.
You should consider training for endurance at least once a week, your strength PR can be affected and also your climbing ... But as you said is just a maybe, may not work for everyone
would you ever consider gaining some weight/muscle in the upper body as it could possibly increase strength in ratio to weight if its just gained where it counts
I really want to max out on my strength so what I do is I stick to my PR for days or even weeks till I can do at least 5 reps with let's 100 pounds and then I try 110 or 120 and if I can do at least one rep with 120 pounds then I stick to it till I can do 5 with it
Haha, wow. The core equivalent of flipping around a dumbbell to train forearms. Why use all that weight in your hands when you could cancel it out and rely on inertia instead?
Will you release the full interview with Steven Low? Also, I want to get 5 sets of 12 pull ups/chins up but I have been stuck at the 10 - 8 range across 5 sets for a while. I have increased volume but it's not working. Do you have any advice? I would like to get 5x12 before adding weight.
Hi there, I had the exact same goal in mind but could not achieve it. The highest I got was 5x9 reps body weight before I couldn't increase over a period of months so caved and starting adding weight. To my surprise I was able to add a lot of weight (20kg+) for multiple sets of multiple reps just from my bodyweight training. The point I'm trying to get across is that if you start training with added weight, this will probably increase the speed of your progress to 5x12 bodyweight, while also increasing your maximum strength. Once you've added significant weight, when you take it off and try bodyweight, it feels incredibly easy. I would recommend adding very small amount of weight and building up slowly over time. I used to add around 2.5kg or 5lbs at a time. Hope this helps bro. Don't want you kicking yourself and wishing you had added weight sooner like I did. I think once someone can do 7 or 8 reps 5 times they are more than strong enough to start adding weight and that will take their training to the next level. Good luck!
@@tomdoherty6284 Hey Tom, I only just saw this message and funnily enough I just started adding weigh last week. I can pull 20kg for reps too and my 1 Rep Max is with +30 kg strapped to my weight belt. However, I am adding weight incrementally so starting off with 2.5kg and will work up to 3 sets of 8 reps and then will go to 5kg and then 7.5kg and so on. I was just so fixed on achieving my bodyweight rep goal before adding weight. However, I realised that I am just delaying the process and I can do pull ups with good form so I shouldn't delay it any further and should go on the weighted route. Thanks for the reassuring advice as I can see that I am in the same boat as you.
@@Amo_1997 That's awesome man. I knew you would already be strong with weighted pull ups. Good to hear you are adding weight slowly but surely. It definitely unlocks more strength potential than staying with body weight. Best of luck to you!
Very impressive you are strong for a guy that doesn't have any muscle no disrespect so maybe you should train what different type of workouts because most guys want to be strong but they also want to look at static or athletic or built-in you look like a dude that ain't never did anything like a regular dude kudos to you for your strength but the physique have to win this game
I like the “Former average guy”
Hes not average anymore, what kinda average guy can one arm pull up🤣
@@loveyou4676 what about me 🥺
@@averagecalisthenicsguy1504 Yoy're no average guy bruh💀
Former average middle age guy
His new full title
@@averagecalisthenicsguy1504 stop trynna be normal
Wow you have got incredible strength, I really enjoyed the video and how you layout your progression
It's really cool how far he has progressed, and it's interesting to go back and watch the older videos to get some perspective! :)
What you said at 7:10 is what I preach all the time! Max strength is different from pull-up endurance. Same thing with running. Max speed (sprinting) and endurance (distance running) are 2 totally different things.
Sprinting and distance running are indeed totally different things. But pull ups bw on max rep and weighted are more "connected" to each other. By bw pull ups you can already achieve a huge amount of strenght that helpls you with weighted ones
@@jmnew3463 how come he trained for endurance and he lost almost all progress on weighted pull ups? if you can achieve huge amount of strenght by endurance he shouldve lost some progress but not that much
@@lucasbarroilhet7237 probably didn't push his muscles(his limits) hard enough for endurance gains. At high rep ranges it is harder to know whether it is your muscles fatigued, or the internal stress is too much and you can't continue anymore. That is the mental trap of endurance training.
Endurance and hypertrophy training is also different and people tend to think of them as the same. You can use the same methods, but endurance(reps above 15-20+) have better methods to be trained that will give better results.
Probably increasing intensity in another way was the way to go. Like doing negatives after your normal pull ups are exhausted and/or decreasing your rest time between sets so you create more overload for your muscles. I don't know how many times in a week he trains but increasing weekly frequency is also a good method. When you can do 15+ reps of something, you can start to do this exercise more frequently, almost every day, to accustom your body for more volume, and eventually you may even come to the point that you are doing something multiple times a day. At first you don't see any progress in reps, but the daily and weekly volume goes up. So when you decide to fully recover after this type of training and test your limits again - your endurance has skyrocketed.
edit: oh wait, I mainly wrote about endurance training, without actually answering the question, sorry. Here is the answer ↓
tldr: if he had properly trained endurance, his strength would have only gone up, not down, so that means he just didn't train endurance hard enough when he tried to train it.
(strength gains are slightly different from hypertrophy, but full strength gains can also be gained through endurance training, if you train endurance on the verge of your limits)
But even so, doing sprint workouts will help your long distance;) key in any training is to shock the body!
@twothreeoneoneseventwoonefour5 this is what I suspect. High reps require a different type of training. Former average guy trains well for low rep work but maybe not for high reps. BW+80% should equal 25 bw pullups btw. To only do 15/16 suggests he doesn't train it right. And I do think high reps needs more frequent training.
Truly amazing form too! I love how you didn’t rush it and had a visible focus on quality of work!
Congratulations for the baby! :)
when training for strength you automatically get better at "endurance" because everything less than your 1rm will be submaximal work, and the stronger you get the more submaximal your bodyweight is
Not always true. While strength is undoubtedly one of the biggest deciders, endurance is much more complex. Muscle recovery, cardio, muscle efficiency, and energy storage capabilities are also vital components
@@Blobbyo25 wrong
@@sn0lder Why am I wrong? And why aren't the people with the heaviest weighted pull-up breaking the pull-up rep world records?
It's like saying squatting heavy will make you a better marathoner. It's just not true. Endurance is about... Well, endurance. Having bigger, stronger muscles doesn't help with that past a certain point.
@@Blobbyo25 marathons and pull ups for reps are NOTHING alike
7:00 of the video says he can only do 16reps of body weight, so seems like weighted training does not add a lot of endurances in his case?
Have you ever thought about attempting gymnastics? It's incredibly hard and I would love to see videos about you doing a circle on the mushroom. Keep up the great work!
From my personal experience, practicing weighted pullups/chinups seems to be more effective at increasing endurance than bodyweight (after you've already mastered bodyweight to a sufficient degree). For the first year or so of training I only did bodyweight pullups/chinups to failure, but completely stopped progressing after getting up to 20+ reps. I then switched to only doing weighted pullups/chinups in lower rep ranges, and the last time I tested my bodyweight max I had gone up by a few reps (despite being 10 to 15 pounds heavier now).
I stopeed progressing after 14 reps and then u did it weighted. Once i tested my max reps i feel very light until the 16th rep where i actually have to strain. Max pull ups is now 19!
@@sillyme2598 and that's due to the lack of endurance. As you solely increased your relative strength. Improving your muscular activation and output. However your muscle still fatigued because they weren't able to cycle oxygen, clucose and ATP as efficient as if you improved your endurance. Maybe incorporating bw pull ups time to time in your training could improve it.
Hope it helps :P
That lines up with my experience with lifting. The best way to increase your rep count is to increase your absolute size and strength, and often the best way to do that is to train at higher loads in lower rep ranges (~6-15).
I was stuck at 14 pull-ups FOREVER it seemed, started adding a little weight, upped it to 15 easily…. Now I use a weighted pack with an extra 45lbs, after a week I was able to hit 16! My goal is to be able to do 20 body weight by December.
Thank you for sharing your methods! I can imagine this will help a lot of people (like me) :)
You're welcome! Best of luck to your training!
@@GeekClimber Thank you!
hi , for the dip belt tying? do you prefer a 1 loop tie pattern or a 2 loop? thank you !@@GeekClimber
Congratulations and great job! My all-time best is 95 pounds (at around 145 lb bodyweight). And it was chinups instead of pullups (supinated grip).
Can you do the front lever ? I heard weighted pull up help front lever
@@chriscox1535I can do 105 lb pull up and 4 reps one arm pull in both arms (I weigh 115lbs) . But I can only hold front lever for 5 secs. You should get a good base strength and train front lever specifically if you want to get better at it.
@@chriseatsrice4885 I can 1 rep max 65lbs weighted pull up. And I can hold the straddle front lever for 5 seconds. And I can hold the human flag for 5 secs,handstand for 3 secs,one arm push ups for 5 reps each arm and muscle up for 5 reps .
@@chriseatsrice4885 I’m also doing front lever raises without resistance band and also with resistance band
I want you to know you’re an inspiration king, keep it up
its funny that i can pull up more in total weight but %-wise i dont even pull half as much as you. being tall and heavy isnt easy :D looking forward for the muscle-up vid. keep it up man!
You are crazy strong at 130 lbs. Kudos to you!
Do both! It'd be very interesting to see endurance training alongside extra bodyweight training.
Great video, the message to find your own way is a rare one and good!
Your form is so much better than most people doing weighted pull ups.. You are actually levering your legs and hip forward, that's how it should be done (and even more if you can), that and trying to get the bar to your chest as you come up..
best and most honest calisthenics videos, nice bro
Loved the video, really happy for the new PR, and the weighted muscle-up sounds really interesting. Hope you progress with it smoothly. But i was curious about the bent-arm press video, i've been struggling with the transition into a full handstand (i'm aware that this means my pushing strenght needs some work), and some tips would be of great help.
Once again, great video Geek Climber, wish you the best✌️
I've been working on the bent arm press for a long long time and this time I think I am really almost there. Can't wait to finish learning it and share my journey to everyone!
@@GeekClimber Great video bro, cant wait to see what numbers you can hit on the weighted muscle ups! My Pr is 1 rep with +50lbs if you need any tips.
I respect the grind you got a new sub!
that second angle on the pullup was perfect, surprised you didnt film that in slow mode :D but seriously.. that was hilarious
Man i love your videos so much, you are an inspiration for me to go on with calisthenics
geek climber is lucky to retain so much max strength after a two year layoff from max pullups. i wonder how much he will retain when he goes from middle aged to senior and how much hard training his body can take at that point. there is a world pull up champion who kept a lot of his age 40 strength at age 65 .
If you're not on gear, sustain a decent diet and have some level of activity, you won't lose anywhere near as much as some of these celebrities.
Hi Geek Climber, I remember that after you did some hang board training protocol you actually felt stronger on the climbing wall. Was it the same after this period of weighted pull ups training?? Among the above two type of training protocols, which one was more effective (for you of course) in terms of climbing gain? And lastly, I would like to ask the same above questions, but replacing "weighted pull ups" with "one arm." Always nice videos :) Cheers!
I would assume the finger strength training protocol. I’d love to see him do a max hangs protocol for a video
not geek climber but i have roughly similar stats (current pullup pr is like 80% of bw and i climb at around v6-v7) and i went from about 40% ot 70% in two months, i'd say i felt some better strength and control on the wall but much less than when I did any form of finger training. I think this might be due to pullups not being as climbing specific as your raw finger strength, and maybe pulling programs could benefit from campusing or training explosive pulling strength.
This video encourages us on no matter what people say
In the future you could always train weighted reps like a 5 rep max or anything like that which could increase both endurance and strength
Yes, I believe Steven Low suggested the same thing too, but that would probably take me a longer time to hit the strength goal though.
love the video!!
Nice vid, keep it up!
7:00 If you have +80% Bodyweight Poowups
you could easily convert that into 20rep+ Poowups in a few weeks.
It would be easy, because the muscle is already there, you just need to develop the neural connection. It won't cost you anything like building the strength of 80% Poowups cost you, it would be very easy.
Great Content like always. 👍👍👍
BEAST CLIMBER!! Well done!
Wow good achievement!
You're amazing man, I appreciate your videos and your tips. You actually inspired me to start doing weighted pull ups. I weigh 152lbs and I've added 25lbs so far to the pulls of 3 sets of 5 reps. Lets see where it takes me.
I pull nowhere close(+30 kg at 70 kg bw) to what u pull, but i go chest to bar, the increased range of motion gives me extra stability during all my pull up sessions
Amazing feat mate. Just curious, why don't you tuck the plates between your legs -- especially when doing multiple reps -- to keep them steady and not hanging free and swaying thus requiring more effort to keep steady? I do weighted pull-ups/dips and find that keeping the plates between my legs is much better for form and efficiency of movement. Did you find that having them in front of you was the most comfortable and stuck with that? Anyways, great work!
Somehow geek climber doing pullups with his wife's bodyweight is oddly wholesome for some reason
Congrats on the baby! If you do pullups for endurance, I definitely think your goal should be 50. 25 would only take you a week or two to complete.
dumbest fucking thing i've ever read here, he isn't even at 20 how do you want him to gain 50% more in reps in 1-2weeks, it'll probably take him a month if not more.
And 50 reps ? That's beyond elite level of endurance, I highly doubt he'll ever come even close to 30 and I don't think you realise how hard 50 PU is.
It takes way longer than a week or two to work your way up to being able to do 25 pull ups. 25 reps is a pretty impressive feat.
For someone just starting sure, but this guy has a lot of strength and a history of endurance from climbing. Based on how slow he did the 15 reps awhile back, he could already do 20+ if he went faster and the push for 25 wouldn't take long.
@@clarkreimer9448 I agree with you the form was perfect and the reps quite slow, 25 is feasible but more than that will require serious training
One thing that slightly annoys me about these reps is it seems like there is a tendency to bring ones chin to the bar (by extending the neck) rather than the other way around.
Yes that's competition form. As long as the chin is above the bar it counts. Doesn't matter if it's by craning the neck or by keeping the neck neutral. A stupid rule if you ask me.
@@mrnaizguy yeah because the point of pull ups is to develop upper body pulling strength. So the marginal increase in “strength” gained by extending the neck is (arguably) an illusion. Of course these guys and gals are very strong regardless...
You can get to 100%!!!!
Hey there geek climber! I recently tried weighted pull ups for the first time ever after only ever training bodyweight pull-ups and I got to about 70% bodyweight added! (My max reps without extra weight was 21) since then I’ve started adding weight regularly and have improved both my weighted and bodyweight numbers. Just thought I would share for you or anybody else reading.
I can do a greater than 80% body weight weighted pull-ups and I agree with his high level training principles, I would recommend to add some additional drop sets with a different grip or negatives to get a slightly different stimulus for added gains. Overall great advice though.
Glad to hear that experts like you agree with my approach too! I think I probably got my "slightly different stimulus" from climbing.
@@GeekClimber do you do your workouts after climbing or just on the other days?
since you reach your PR weighted PU, you should consider retry the front lever to see if it helped
Nice! It took me a year to get back to 100lb pull-up after my injuries
how could u have this strength without some big muscles?
Promoted to former average guy
Since you lost a lot of pullup strength after not training it for two years, how did it affect your climbing? If you climbed at the same level throughout that time, does it mean that pullup strength wasn't such an important factor?
Probably, I’d say consistent rock climbing is more of a muscular endurance activity then a pure strength activity
Getting stronger can unlock the possibility to more easily learn techniques that are transferrable back to being a bit weaker.
@@vasheldiablo507 if you're bouldering, that couldn't be further from the truth. I managed 84% bodyweight pull-ups purely from bouldering. I think he's mentioned his climbing ability has suffered due to finger injuries recently.
i knew it, I knew that you could do it! congrats 🤩
Imagine you train pullups your entire life just for one occasion that can save your life and you are only able to pull yourself up to the chin. :D
It's important the people on top can look you in the eyes when you say "I... regret... nothing!" before plummeting to your death as a free solo legend.
@@CSNCSNCSN When you can do 50 pullups but cannot get over that bar.
Doesn’t matter if your chin is above the bar or not. That’s metric is unfair to someone who has a short neck and long arms. I think, that if the angle between your bicep and your torso is less than 30° then it is a successful pull up
I love that your food bar is organic
There...is a butter knife-solution to gain strenght. Series of reps with slow excentric phases averaging between 45 and 60 seconds, with enought weight to fail the last one. Physical therapists will tell you to just do 12 or 13 reps per series per exercice, but the important thing here is the time of contraction and the stress, nothing else. It could be a single rep of 20 secs concentrical and 40 excentrical, but you have to literally be hercules to do that.
Thank you for your well explained video! Loved it
Have you considered doing weighted + high reps?
I'm currently doing that and it seems to transfer to high intensity fairly well.
I usually do +50lb for 12-13 reps (1 set)
I recently tried doing my 1RM (since I was curious) and I got 1RM with +110lb (80-84% BW) without prior practice.
And I can still do about body weight pull-ups in the 20-25 rep range.
for how long are you training?
@@wallesdrop3026 can you clarify?
When did I start pull-up training? If that's the question, 5+ years on and off.
@@Marusenpai OK. thanks
Let’s go!
Do you think training pull up endurance affected your weighted pull ups in a positive or even negative way?
Very well documented thanks!
Totally agree with your strict form rule. 1 rep max sets with bad form never did anything for me at all. Even really low weight sets with good form close to failure improved my strength better.
Awesome bro inspirational man❤
Now he will go from average guy to pro then to a legend, can't wait to see this (:
I am convinced that Geek Climber's real name is in fact Saitama
Hey Geekclimber, I love your content. About the bars I checked online, will you have one version with more proteins? Now this is like only fat and carbs. Would be interesting to have the same thing with less fat and more proteins 😁
7:25 true, I find endurance training to be hella boring if it's not actually climbing.
It would actually be really cool to see the progression to 20 or 25 pull ups. Also stuck in that 15-16 range and cant seem to get past it
In my experience, my best progression with higher-rep pull-up endurance happened when I was max strength training similarly to how he does in the vid. Basically, used the same training for max strength, endurance improved as a byproduct because my bodyweight became further and further sub-max
Same
So I used to be stuck at 18, so to help get through that, I started doing pullups all the way up to my chest. The higher, the better. So I would instead get stuck at 12 or so doing that. I would do as many sets as possible (muscle failure) and then later on something just clicked. One day I was just able to do 22, then the next day 25 or so. I don't know if it was mental, but sometimes things just click.
Also, after you've done everything to muscle failure you can start doing negatives. Basically jump up and hold at the top of a pull-up and see how long you can last holding.
That's how I got up to my max.
Wish you luck!
Those forearms on the thumbnail GODAMN aight Popeyes
Anyone know the songs name that is playing in backrground at 2:55 ?
I am not sure if I can even stand with that much weight. 😂
Really impressive 🌹
Next goal - gain 20 kg body mass:)
😎🤚 see you in the next video also good video also i agree with the endurance x = weighted pull ups because i can only pull about 50 to 55% of my bodyweight but i can still do 23 to 24 pull ups as my max
Former average guy: can do a muscle up
Could you please post a summary all in one comment for looking at in the future, I'd like to improve my pull ups too :) thank you!
You could have just bumped your reps from 2's to the 8-12 rep range. Same sets and set interval. That will translate to bodyweight pull up reps.
I'm pretty sure most people can't follow his progression scheme because they aren't his bodyweight. For example I can do two pull ups with a added 90 pounds. However I'm also 180 pounds most days so clearly my progressions would be different. Also I probably wouldn't train with only 2 rep sets. Probably aim for the 4 to 6 rep range on weight pull ups.
i can add about 50% of my bodyweight on pullups, but my bicep tendons have issues nowadays. I am 93-95kg, I can add about 45
I'm very curious to how you, who is amazing and very dedicated, manages to do such amazing things, but can only do 16 pull ups without weights? Like, I don t work out and can do 18... not trying to brag, but... is there any explanation?
For reference i can do 25 pull ups with my body weight (not perfect form) but i can do only 1 rep max with 42,5kg (65% of my body weight).
You are definitely more well-rounded than me, haha.
I was today years old when I found out we go to the same gym apparently
Nice. I don't know how much it'll help me. I have done max 47.5 KG when I was 62.x KG. I took some break with weighted pulls ups and then never tried the max weight. Now I do either 25KG 5-6 reps or 20KG 8-9 reps. With coming sets the count decreases obviously. Shall I go for max weight once in a while?? A bit confused.
You should consider training for endurance at least once a week, your strength PR can be affected and also your climbing ... But as you said is just a maybe, may not work for everyone
Im just starting out and my pr is only 10lb/5kg. Because I trained with my bag a few days ago now I can do a rep with 10lb on me.
i only count them if the shoulder touches the bar
Liking the set/rep format but how often were you training these weekly? Were you doing other pulling workouts (other than climbing)?
imagine going in detail for chain even the belt, did your bodyweight isnt chanced in two years?
Thoughts on doing drop sets while training this? More gains?
would you ever consider gaining some weight/muscle in the upper body as it could possibly increase strength in ratio to weight if its just gained where it counts
I really want to max out on my strength so what I do is I stick to my PR for days or even weeks till I can do at least 5 reps with let's 100 pounds and then I try 110 or 120 and if I can do at least one rep with 120 pounds then I stick to it till I can do 5 with it
Calling your baby “an event” is a new one ;)
is your bodyweight the same throughout? how is your diet like?
6:27 worst abs exercise alert
Guy in the back lol
But he has plates in hand which means his chest activation is huge over using dumbbells for some magical reason some instagram personality made up.
Haha, wow. The core equivalent of flipping around a dumbbell to train forearms. Why use all that weight in your hands when you could cancel it out and rely on inertia instead?
Will you release the full interview with Steven Low? Also, I want to get 5 sets of 12 pull ups/chins up but I have been stuck at the 10 - 8 range across 5 sets for a while. I have increased volume but it's not working. Do you have any advice? I would like to get 5x12 before adding weight.
I think you definitely should start adding weight now
Hi there, I had the exact same goal in mind but could not achieve it. The highest I got was 5x9 reps body weight before I couldn't increase over a period of months so caved and starting adding weight. To my surprise I was able to add a lot of weight (20kg+) for multiple sets of multiple reps just from my bodyweight training. The point I'm trying to get across is that if you start training with added weight, this will probably increase the speed of your progress to 5x12 bodyweight, while also increasing your maximum strength. Once you've added significant weight, when you take it off and try bodyweight, it feels incredibly easy. I would recommend adding very small amount of weight and building up slowly over time. I used to add around 2.5kg or 5lbs at a time. Hope this helps bro. Don't want you kicking yourself and wishing you had added weight sooner like I did. I think once someone can do 7 or 8 reps 5 times they are more than strong enough to start adding weight and that will take their training to the next level. Good luck!
@@tomdoherty6284 Hey Tom, I only just saw this message and funnily enough I just started adding weigh last week. I can pull 20kg for reps too and my 1 Rep Max is with +30 kg strapped to my weight belt. However, I am adding weight incrementally so starting off with 2.5kg and will work up to 3 sets of 8 reps and then will go to 5kg and then 7.5kg and so on. I was just so fixed on achieving my bodyweight rep goal before adding weight. However, I realised that I am just delaying the process and I can do pull ups with good form so I shouldn't delay it any further and should go on the weighted route. Thanks for the reassuring advice as I can see that I am in the same boat as you.
@@Amo_1997 That's awesome man. I knew you would already be strong with weighted pull ups. Good to hear you are adding weight slowly but surely. It definitely unlocks more strength potential than staying with body weight. Best of luck to you!
So has this helped your climbing at all?
At 67 my recent PB is 6 at MN State Fair this summer. Does having my IPhone in my pocket at the time make them weighted pull ups?
Can you make a video training for one arm muscle up
All great info. thanks. Do you still climb..?
I'm thinking to try some weighted pull-ups out. Do you think this has helped you become a better climber?
after the event.... haha congrats!
Need to consider years of climbing. That is a lot of pulling volume.
Very impressive you are strong for a guy that doesn't have any muscle no disrespect so maybe you should train what different type of workouts because most guys want to be strong but they also want to look at static or athletic or built-in you look like a dude that ain't never did anything like a regular dude kudos to you for your strength but the physique have to win this game
I guess you used deload weeks from time to time during your journey?
update on static elements pls. Planch, front lever, and maybe the flag...
Does this dude really only weigh 131 lbs?