+40kg Weighted Pullup in 2 Months (explained) 

Bro looks like chimaev and mcgregor fuzed together

Man really said 10kg sounds ridiculous and erased it, while am here struggling with bodyweight pull ups

What helped me get the 40 kg pull-up a lot was making sure I wasn’t just doing pullups and also doing chin-ups and neutral grip as well. Also do the variation that is the easiest to you with the heaviest load, so if you’re better at chin-ups then pullups, then do your heavy sets with chinups, and do hypertrophy slash volume with your weaker variation. I did this method and now I can rep 40 kg with every variation. Also this method helped me to break a really long and annoying plateau

I achieved a 40KG weighted pull-up from this last week!! Thanks Dominik 🔥

It's been 9 months since i started doing weighted pullups started off doing with 20kg now I could do 60kg thanks for the tips

Starting today (Will upgrade after every session) 17.01.22: 5x4 reps with 20 kg (2 weeks break because sick) 04.02.22: 3x5 reps (very last rep not clean) 09.02.22: 4x5 reps (very last again not perfect) 14.02.22: 4x5 reps + 1x4 reps (tried chin ups) 17.02.22: 5x5 reps (pretty clean) 22.02.22: 1x1 Rep Max with 38,75 Kg Now with 30 kg: 25.02.22: 2x2, 1x3 reps with 28.02.22: finally 3x3 reps! (+8 with 10kg) 03.03.22: nice, did the 4x3 reps 08.03.22 5x3 reps so proud 12.03.22 tried 3x4 reps with 30kg, feels pretty impossible (did 3 1/2 reps) 1 Week deload from 13.03. - 20.03.22 21.03.22: no special improvement 4 reps with 30 kg still too hard 25.03.22: 2x4 with 25 kg + 2x4 with 27,5 kg (not clean) With 30 kg: 29.03.22: 3x4 reps!!! 04.04.22: (feel week today..) at least 4x3 reps with 30 09.04.22: 3x4 reps plus 1x3 reps Still made some small progress last week, for now I will stop writing down my progress here. When I reach my next big goal (the +50 kg Pull up) I will update the comment here. Im baack (15.12.23) I did a lot of muscle up Work lately and unfortunatly didnt train weighted Pull Ups in some months, but now picked IT up again, im gonna Update very soon where I am right now. Still didnt achieve 50kg, but letz gooo, I will continue from now on until I get a 50kg Pull Up, at least!! 09.01.24: still doing deload because I had a little Infection.. --- 29.04.24: No weighted pulls-Ups done for 2 months, but usual workouts were very consistent. Now lets chase the 50 Kg Pull Up!! So testing where I am right now -- Today: 1 Rep with 37,5 KG on the belt + 4 Reps with 25kg 02.05.24: 30 kg 2x2 1/2reps working with 27,5 KG now: 09.05.24: 4x3 reps 13.05.24: 5x3 reps with 30 KG added: 17.05.24: 3x3 reps 21.05.24: 3x3 reps again + 1x3 (27,5kg) 24.05.24: 1 Week deload

It's always easy until you hit a sticking point. I was stuck at mid 30skg for a long time, and have just hit 44kg for a 1rm. Big thing for me was working on forearm and grip strength. Just dead hangs for time(with and without weight) and some accessories. Finding where your weaknesses are and focusing on them really helps push through a plateau

Just achieved my 40kg pull up!!This video was the reason, which says A LOT about it!!Again thank you Dominik!!

Very good stuff man! Been doing weighted pullups for a while now. 75 body weight and 70 kg weighted pullup is my current and long time ballpark. All kinds of grips are very important, since they compliment each other.

Dominik I cannot put into words how great of a teacher you are, so I’ll explain it with results. Thanks to YOUR GUIDANCE, I have managed to increase my weighted pull ups from 10kg to 30kg in about two months. Thank you so much, keep up the amazing work you do to educate us all

It is unbelievable you shared this secret recipe publicly without charging even 1 penny. I learnt it from you for my weighted chinup, and I can confirm it works perfectly. My progression might be slower than others, but I can tell&feel the difference between workout. Today I completed 90lb 5×5 at body weight 190lb, and I instantly found I can do an one arm negative chinup without any struggling...(I have been using those BS tricks from internet for years to grind for my OAC) this workout routine is straight to the point and simple, thank you!!!❤️ I will definitely to purchase your program when I complete this journey. And I will recommend you to all of my friends.

His program makes sense. I wish I knew this before. So just an advice : I had no idea how to plan weighted pull up. I weigh about 64kg and succeeded to do 5x5 with 25kgs. But in the process, I went a little too fast on adding weight and got hurt, tendonitis that wakes me up at night and it started to wear off after 6 months... Do not speed the process.

Got my weighted 40kg pull up today after just a month of getting a dip belt! Used this video as framework with my own program!

43 years old, 83 kg. What has been working for me is 4-5 reps x 5. Rest 3-6 min or so, basically enough to recover. Doing +30 kg now and 4 weeks ago I was doing 20. Also finishing with some volume sets of close grip lat pull down ( short Rest periods). My split is upper/lower body and i do cardio with cycling. The upper body workout is basically mainly pull ups, weighted dips and dumbbelll chest press. 3 times a week, legs 1 time and cycling 2 times. I just train in a way i enjoy so no science to it. It does seem to work though.

Valuable information. I Already got the 40kg pull up for 3 reps, but looking foward to increase strength and this will help a lot, thank you !

This stuff works! I went from 33 lbs pull-ups on April 18, 2024 to 90 lbs 5,5,5,4,4 reps last week. The Sky is the limit. Thank you.

I can do 40kg for 5-6 reps depending on the variations, with chin-ups and especially neutral I can do 6 and with regular Pullups it’s only 5. I‘m 5‘11/175lbs/80kg roughly. What really helped me was doing different pull-up variations (the ones mentioned above), heavy barbell rows and lots of hypertrophy style rowing machines as assistance movement after doing my weighted Pullups on a given pull day. Heavy biceps curls with cables or a barbell are also really good for helping your weighted chin-up which will eventually translate to a stronger pull-up as well. Having one pull day every weep where you lower the weight and pull with a more arched back is also great for building strength in some of the positions where most people struggle on Pullups.

Brooo! This is a hidden gem!

Started this in april. Started with 10 kg and 168 cm and 70 kg. Did not reach my goal with 40kg chin up until the end of the year. But I did 30 kg for 5 sets of 5 today. So I will start the new year with an attempt at 40 kg in my next workout! It certainly does work and this method changed my training completely. Thanks Dominic!!

Love your energy, just started my first weighted pullups. Can't wait to start your program. My goal is to do a muscle up, I'm 67 years old. 5 kg from being a man.

Okay I’m going to start this tomorrow. Mad excited. The comments here have got me motivated too, thanks.

This video is coming at the right time, been working on my pullups a lot recently, problem is, i weigh too much to do them at least right now. I will incorporate these methods and see how it goes. Thank you Dominik.

i was hitting a plateau on weighted pull ups so thank u for this vid!

Fantastic! Not just advice, but the whole video as such!👏👏👏

Hey Dominik, been doing your program for 11 months now, and just clicked a 50 kg 1repMAX (I weigh 80kg) on Friday, I started with just 10 kg last year. What really helped me after clocking 40kg was to sometimes overshoot, just do 3x3 with the weight in your rep ladder (i.e. 34 kg), then 2x38 kg, then 2x 44 kg until you reach your 1repMax. Also I soon found out that doing smaller increments helped me the most, so instead of +10kg I´m doing +2 kg at a time and concentrating on form. Thx a million for this program.

Fucking love the simple no bullshit approach to fitness. I haaaate having to slog through all the junk in the fitness industry

Just wanna say this method worked wonders for me and still is. It's very efficient for getting pulling strength

After this plan I did a 42.5 kg weighted chin-up for 1 rep. So glad to achieve this. Next goal is +50 kg. I would like to achieve this in 2-3 months. Greetings from Poland!

Can do +30 kg pull-up now at 49 kg bodyweight. I can't wait to get to +40 kg.

I recently started doing 27 kg (60 pounds) pull-ups. My first week I did my first set with only 3 or 4 reps. My highest set was 6 reps. Never actually thought I would get here because a year ago I struggled to do 2 body weight pull-ups

I am not very experienced in calisthenics and the gym and I started trying this method, I weigh around 67kg and I am in an inconstant bulk. 2 months ago I started with 12.5kg 3x5 and now I am in 3x5 with 17.5kg. At the moment I love this method because absolutely every week I have been able to add a rep or a set. And before starting the method I could only do 3 reps with 17.5kg, after the 5x5 I will try 25kg, thanks man

2:08 ,,let’s say 20, cause 10 sounds ridiculous,, Come on man, why you have to insult me like that xd

Hello Dominik. I have been watching your videos for about 6 years, and you still have that positive energy, which shows how genuine you are in this sport. I appreciate this a lot. I have a question related to the topic, I would appreciate it if you could answer it please. Is there a systematic way I could increase both pull ups strength (low reps, high intensity) and endurance (without weight)? I am not sure how to divide my training, because in general, if I were to progress in one, I would stagnate or regress in the other. At the moment, I can do 6 sets of 3 reps with 40 kgs, but I can do only around 20 pull ups without weights. Thank you.

This is my new personal Goal!

Starting with bodyweight (76 kg x 1.8m) I rest at least 3 minutes between sets 04/03: 4-4-4-4-4 07/03: 4-4-4-4-4-4 10/03: 5-5-5-4-3-3 14/03: 5-5-5-4-4-3 18/03: 5-5-5-5-4-4 20/03: pyramid (i wanted to switch up a lil bit) 22/03: 5-5-5-5-5-4 24/03: 5-5-5-5-5-5 26/03 pyramid 29/03 3-3-4-4-4-4 +4kg 2/04: 4-4-4-4-4-4 +4kg 4/04 pyramid (1-2-3-4-5-4-3-2-1 x2) 8/04: 5-5-5-5 +4kg 12/04: pyramid 15/04: 5-5-5-5-4 +4kg 18/04 5x5 +4kg This week i’ll take a deload and then start with 10 kg

my goals is to get a 1 arm pull-up, and my bodyweight is 60kgs, so with this program i should unlock it in 126 (4 months), or around in march 31st 2024. i will update with comment every month to share my progress, seeing if it actually works. current status: i can do a 20kg weighted pull-up on rings for 3 reps for 2 sets. see you in December 30th 💪

Finally found Someone Who talla about step loading

Right. I've done this for roughly just under 2 months I started 3x3 10kg now im on 3x3 20kg in 2 months

I was doing 90lb weighted pullups for 5x5 a few years ago at 210bw. But got in a really bad car wreck which really messed up my neck and shoulder. So I've been playing it safe with lower RPE on anything vertical. Decided recently to gradually start lifting heavier again. So have been starting to ramp up weighted pullups and OHP. My initial goal is 5x5 with 25lbs added doing full pause at top and slow neg/dead hang. Then will keep adding sets, reps, and weight until I am back to 90/5x5.

This is incredible, Dom. Thanks! Now what's the strategy for hypertrophy?

I copied this for pistolsquats with a slightly higher increase in weight (due to the kettlebells), worked 100%

Here I am, already doing +40kg on pullups as One rep max at 54kg bodyweight. The video was very helpful still, I've learned some useful stuff.

Thank you, really good advice. I am currently on 5x4 with 20kg.

Such a cool training place, i love it ❤️ cheers from the Netherlands🇳🇱

nice video brother. i love how you put out that real content and knowledge. Keep inspiring me an others. Lots of love

Thnx bro the way you explain it is fantastic like I don’t understand anyone from the famous you tubers but you u just make it easy for everyone keep it up

Ahh all the memories are coming back, thanks for putting on video my 40kg Chin up Champion!

Thanks, I modified i little and it helped me reach ~180kg total in pull up!

"by just manipulating the we(ather) uh, sets" hahahahaha my guy knows what's up! Dominik you're the best!

ur the best dominik

As someone who weight 103 kgs and do 5-6 strict pull ups i looked at the 40 kg i had, thought "i can do that", then proceeded to not do it at all. I was satisfied and am now drinking some coffee. Today was a day.

Thanks a lot man!

wow, great video bro

My 1rm is 65kg for 77kg bw. I've been training only front and back levers for the past year

Bruh everyone talking about stuck at 40 kg im over stuck at 11kg for 5 reps

I weight between 45-46 Kg Never really tested 1 rep max but the other day I tried a pull up +23 kg and got it,I want the one arm pull up so I really have to get that 40kg pull up and sure I will finally be able to do one arm pull up

Thanks khamzat love you man

Thanks Brother

A lot depends on your age, build and weight. I’m just coming up to 69 yrs and trying to do 15 clean overhand pull ups. I got stuck at ten so started to do weighted pull ups, six sets of six with 5kg then a week later 7.5 kg now 10kg. Gradually building up. Then try pull ups no weights and you will fly up! Train Monday, Weds, Fri

Exactly how i did it. Nice video, great job!

I made 40 kg chin up on my 7oth birthday last week...so I guess I am officially a man now ;) unfortunately my pull up stuck at 25 kg but I wont quit til i am dead. main goal is front lever...thanks for your videos!

Nice method for progression

Thanks a lot bro.. It's been 2 months i am training for weighted calisthenics. I tried the same method in weighted dips and guess what from 3x5 20kg dips to 1 rep of 30kg today. 😁

Thanks alot for this!

I'm thinking of using this program for BB Back Squats

I've been training for the past 12 weeks with 20kg. I know I can do a clean 4x7 with 20 kg (because I only have a 20kg kettle bell at home). I'll try 5x5 this saturday. If I can do it, I'll try to find a way to add 10 kg and start at 3x3 next week. Thanks

Please make a video about how-to increase push-up count in one go

please make front lever video with specific method like this

i can do 30kg for reps ez and ive done 40+kg before, but the hardest part is bringing your weights to the park...

Great video!!! How much time to rest between sets? Didnt caught it in the video

I stumbled onto this and gave it a try the day I realised my max 30 kgs (just having fun climbing, not strenght training, which I found very motivating because it felt like stupid strong by doing nothing). I could do 3x3 @20 kgs (but dying lol), and I just hit 5x5 yesterday. Time to go back to 3x3 once again (this time with 30 kgs), then I hope I'll be able to work on front lever/oapu at the end of the loop ^^.

I got to 40kg for 5x5, thank you for advice.

+70kg+ Pull Up here :)

I think i believe in this guy, i been stuck/plateau at 8/9 pull-ups bodyweight, i started doin 3 reps with 10kg, after 3 week i can now do with the same 10kg 6 reps, i mean the double of the reps. 2 month 40kg for a single? meh not sure about, but one thing i know is that this is working fine !

I appreciate you mentioning calenstenics.

So helpful brother!!! Thanks a lot! Please make a video on weighted dips...for strength. Currently I am using weighted dips, weighted pull ups and barbell squats and deadlift in my program but like modified 5 x 5 program. Is that a good idea? Or should I try some other program? Exclusively for strength. If so please suggest something brother🙏 Love your videos so much brother!!!

That xmas tree on the thumbnail🤯🤯

So you have to do 2 or 3 of these workouts a week right, or do you do 1 sesion for strenght and 1 for hypertrophy a week?

maybe i will try this one, i am currently plateau-ed at +40kgx3 and want to reach + my bodyweight

I completed the whole cycle from 3*3 to 5*5 with 30 kg in like 6 weeks, then I took a Deload and today started over again at 3*3, now with 40 kg (+10 kg). I don't think I can progress that far or quickly again, but I'll See how far I can Push this. If I Stall (after repeated efforts in consecutive workouts including deloads) I change my grip (probably a narrow Chin Up/underhand grip, I suck at those) and start the whole Thing again...

Great advice and what a great inspiration respect well appreciated 💪💯

Thanks Dominik

When do you progress from 3x3 > 4x3 > 5x3? Every week?

I think it's almost the same amount of time if you just add 2.5kg every session while training the usual 5x5 (1 session per week). it would take you 4 weeks to add 10kg that way. With your way, which seems great btw I'm looking forward to giving it a try, it would take 4 weeks too to add that same 10 kg (2 weeks to add 2 sets and 2 weeks to add 2 reps). maybe there is some benefit I'm not seeing hopefully you can clear that up. sorry for bad English its not my first language

Got it done today 😊

How long should we rest?

I am 58kgs 5'11½,I have 1rpm of 30kg on neutral grip from next weak.I will track my progess here from next week

6 weeks it took me following this method. 10 kg heavier than the old fighting weight. Bw thr long term goal

dude I'm stuck at 20kg (45lbs) for 2-3 reps on my first set at 79-81kg (175lbs)

Here started with an old rusty truck rim that is 60 kg. That was all I got, and I could do crappy 1 rep on good days. I kept on grinding on that thing. Now, few years later I can do 6 reps chin-up style with the same rim, and I still use it the most. Later on I simply cut another one of the rims into pieces to add more weight, but only 10 .. 15 kg increments, no less. Perhaps I could have developed faster with some clever tricks, but there is beauty in simplicity. One thing I know helped me a lot is to jump right into heavy stuff. Once comfortably pulling 2..3 reps with a weight, it makes sense to shock the system and add so much that you can barely do a shitty rep at first. A few weeks down the line the new weight gets less scary.

So fucking hard and tedious to progress. Took me 3 months to increase 2.5kg from 22.5kg to 25kg. This will be a long grind

Going from 5x3 to 3x4 is 3 reps less, so its not more, its less :) On the plus side, 3 reps less feels a bit easier and recovery is faster so i`m not complaining.

Did my first one with 40 kg today after 3 weeks of training with your programm

I only did bodyweight pull ups for months and I was surprised I was able to pull up 30kgs my 1st ever attempt on weighted pull up

So i 've been using this method for 1 month, My 1 REP MAX went from 20KG to about 27-30kg. I can pull 15KG 5 sets of 4 reps, I hope progress will continue.

I been training for 5 weeks now. And I thought noob gains lasted 1 year or so. Why the fuckkkk am I already stuck man. I been stuck on 35kg weighted pull-ups for 3 sets of 5 for 3 sessions in a row now man. I THOUGHT I WAS ON A ROLL. Wtffff. I weigh 83kg. 85kg sometimes when i eat late the night before. Anyone got guidance for me??? I really want to hit 60kg for 5 reps by mid JUNE

excellent

The Man is absolutely look like Michael Chimaev

I can do 20kg for 5 reps, but I feel like my biceps is giving out and not my back. I have platoed here for a month now.

im stuck at 60kg and never tried this method, i was only increasing little by little but looks like i reach a plateau, my goal is 65-70kg do you think this method works? or only for lower weights like 40kg 1 rm goal?