If you start to train pull-ups and stay lean, bodyweight pull-ups will get pretty easy. You can also just do 8 or maybe 10 but 15 aren't always necessary.
Wow usually i would not comment, but this EXACTLY my schedule and I always felt it keeps you progressing continuously most of the time. i cannot emphasize neough how your statement is on point. Being a dad means unfortunately i had to start again once in a while after some non training times with kids being constantly ill thoughout winter and such. But this protocol as such always worked best. Thanks for incredible advice throughout the years.
1 day Rings pullups 5*5 @20kg 2.30 rest 1 day neutral pullups 4*8 @10kg 2 rest 1 day regular pullups 4*10 bodyweight 1.30 rest These are included in my weekly workouts
Great advice! I train very similarly to this and i'm progressing pretty smoothly. For anyone wondering on my heavy days I do weighted pullups 3x5-8 and weighted wide pullups 3x5-8 and on my volume days I do weighted neutral pullups (which is generally stronger for most people) 4x8-12 and weighted wide neutral pullups for the same 4x8-12 as well. for anyone who cant do a lot of pullups substitute the volume workouts with lat pull downs until your pullup numbers go up
@@captain_fiji2403 I haven't trained push pull legs personally I believe and it didn't work to well for me at the time, but It can be effective if you enjoy training push pull legs better than other splits (I personally didn't). As a beginner i'd recommend fullbody 3x a week tbh to get an extra training stimulus each week, your body can make rapid changes I wish I could take advantage now at my lifting journey but again if you enjoy push pull legs here is what i'd recommend for you... Sun - Heavy Push 1. (Favorite horizontal compound push exercise, either bench, weighted pushups, dips ect.) 3x5-8 start with sets of 5 and each week come back and add a rep until you're at 3x8 then week 5 go back to 3x5 and add 10lbs. this is called double progression and I still use this as an intermediate lifter so it will last you a long time and whenever I write something like 3x3-6 or 4x8-12 I mean for you to use double progression 2. (Favorite vertical push exercise, pike pushups, barbell ohp, dumbbell ohp ect) 3x5-8 3. (Either second favorite horizontal or vertical push exercise. I recommend choosing a vertical if you want to maximize looking big in your everyday clothes or push if you care more about you horizontal push performance and chest size) 3x5-8 4. rope pushdowns 3x8-12 5. dumbbell overhead extensions 3x8-12 6.weighted crunches (or normal if you can't do weighted yet) 3x8-12 Mon - Heavy Pull 1. (Current pullup progression, don't worry if you can't do full pullups yet if you're on negatives remember to control as much as possible) 3x5-8 2. (Favorite Horizontal Pull, barbell bent over rows, pendlay row, dumbbell rows ect) 3x8-12 3. Lat Pulldowns 3x5-8 4. Barbell Curls 3x5-8 5. Dumbbell Curls 3x8-12 6. Dumbbell Sidebends 3x8-12 Tuesday - Heavy Legs 1. (Favorite Squat Variation) 3x5-8 2. RDLS (I like and use romanian deadlifts myself because it builds the hamstrings glutes and lower back better than the deadlift, it's safer than the deadlift and has a 1 to 1 carryover to the deadlift as well) 3x5-8 3. (Favorite weighted single leg squat variation) 3x8-12 4. Dumbbell RDLS 3x8-12 5. Leg Extensions 3x8-12 6. Leg Curls 3x8-12 Wed- Rest go on a walk or do light cardio to recover and get the blood flowing through the body Thurs - Volume Upper 1. (Favorite Horizontal Push Exercise) 4x8-12 2. (Favorite Vertical Push Exercise) 4x8-12 3. (Either favorite horizontal or vertical push) 4x8-12 4. Overhead dumbbell extensions 4x10-15 5. Rope Pushdowns 4x20-25 6. Crunches 4x20-25 Friday - Volume Pull 1. Lat Pulldowns 4x10-15 2. (Favorite Horizontal Pull Exercise) 4x8-12 3. Neutral Grip Lat Pulldowns 4x8-12 4. Dumbbell Curls 4x10-15 5. Hammer Curls 4x8-12 6. Dumbbell Sidebends 4x20-25 Saturday - Volume Legs 1. (Favorite Squat Variation) 4x8-12 2. RDLS 4x8-12 3. (Favorite Single Leg Squat Variation) 4x8-12 4. Dumbbelll RDLS (4x20-25) 5. Leg Extensions 4x20-25 6. Leg Curls 4x20-25 so this is what i'd recommend to you. lmk if you have any questions and remember to not ego lift. the focus of this program is long term progression so you don't want to choose weight that is near failure to start off with. choose a weight that you can feel the muscle working with good form and as the months go by you will quickly get stronger and stronger and if you are in a calorie surplus and sleep enough I could see this working for you for around a year which will build a lot of mass and strength. As you begin to be able to do weighted pullups you can swap out the lat pulldowns for more pullup work on the volume days. as you can see there is only one rest day with this split so if you want the full body 3x a week which will give you more training stimulus and more rest lmk i'll be happy to make that for you as well. and again if you have any concerns pls lmk bro sorry it took so long for me to reply i was on vacation.
I actually do this, and I didn’t think it was a good idea cuz I don’t know much yet but cuz I found this and you said what you said I feel confident in myself and the workouts so thanks g 🔊
estou com 3 meses de academia, nunca tinha tentado essas puxadas, essa semana eu tentei e fiz 2 completas e mais umas 3 pela metade, com 2 dias depois tentei de novo e já conseguir 4 completo, tenho 33 anos 1,83 de altura e peso 73,60kg.
Bro ı want to ıncrease my weighted pullup strenght. I don’t want to get hypertrophy. Train 2x times vs 3x times ? Which one is better for pull up strenght.
That's what I'm doing for all my main movements. Bench 5x5 and 3x10 + back off set, squat 4x6 and 3x8 and pull ups 3x6 and 3x8 + 3x amrap without weight on both days.
I do once a week, but I hit heavy wheight low rep, then tapper down with supplementary set. I go down 10 lbs at a time for each set until I can't do any reps on the lowest weight. I also burn out on each supplementary set. Usually, about 15-25 burnouts in total.
new research show 5-8/5-10 reps to failure on a set is best for hypertrophy, which means in this case for strength sets stay between 3-5 reps per set, and for hypertrophy pick a weight(can be body weight) you can’t do more than max 8 reps
The best I can do with good form is 18x6 (body weight) with weights maybe only 12x4. This is me weighing 208lbs normally and with weights is around 250lbs. I normally do pullups at least 2x, chinups 1 or 2x, and dips at least 1x a week usually weighted (5x a week). My lats/chest has been growing like crazy these last months.
I do 3 sets each of wide pull ups, chin-ups and mixed grip pulls with total count of 100 everyday in evening. I do yoga in morning which is similar to pushups with some breathing techniques. What do you suggest if I need to reduce my pull-ups to 2 days.
I do assisted dips and pull ups one right after the other 3 times a week with ALOT of reps and 5 sets. I've seen gains faster than heavy lifting because you burn fat faster I've noticed. Definitely stronger after the first week of trying these
Hey Daniel, I started doing pulp ups once a day, max single rep. Can I keep this and add this "program" of yours to my routine, or is it better to just do your routine?
If I vegetate on a rest day I feel like crap too. Are you doing anything on your days off? I like doing yoga and jogging on my off days. I find that it's enough of a workout to make me not want to get in the gym
try joining a sport or something casual like that nearby to do on your rest days. are there any hiking trails? Or maybe even a beach. Rest days should be active rest. I used to mull around and feel lethargic on my rest days but there's a public beach nearby me. I already have the block of time i usually work out in free on rest days so I go and swim for 40 minutes or so
I do one day where I do around 3-5 reps for 5 sets (I up the weight when I can do 5 5 5 5 4) and for the other day I do 4 sets of around 7-10 and I up the weight when I can get 10 for the first set.
wait a second! you can combine strength and hypertrophy? can you even mix and match chest and back and viceversa? like one day back strength and chest hypertrophy and the other day back hypertrophy and chest strength?
Idk, its hard to compare with smth. But i did like 4 days with 10+ sets each.. have had a results in strength and reps, but maybe it's too much, and i could have more results..🤨
Not for one movement. You don't need much volume for Improvement. Try his recommendation of 3 sets per session 2x per week and keep the intensity high. You can also do something like 5 sets 4x per week but only very short term and than you cant go with high intensityand should leave reps in reserve otherwise you will have problems with recovery and Improvement long term
Would you do these two pull up variations on say a back day, and therefore have two back days in a week or as a one off set while training other muscle groups? I'd love to really get back into training when my shoulder heals up but the most I could train in a week is 3x.
Is there any chance that this doing only 6 sets per week of pull ups isn't enough volume as you become more advanced? I have been training pull ups two times a week for a long time and I notice my progress has become slower and slower. I am wondering if I can make more progress if I train pull ups three times a week.
Could this principle be applied to exercises that are isolation rather than compound? Lateral raises or bicep curls for example.. I mean… muscle is muscle right..
i do pulups every day. first set 6 second 3 and same for nxt 4-5 reps. cuz chin ups are also there and this is all after running 2 rounds & 50 pushups (10x5)
It all depends on your goals, it’s always good to specialize in your periodization but that doesn’t mean that concurrent/conjugate or mixed training isn’t going to work, mixed training might actually work better because you feel more engaged in your training sometimes, it’s all personal preference really but I agree with the mixed training more than specialization for majority of people/athletes
I have recently been doing one "explosive" session with low reps fast and high, aiming to get higher, as was also recommended. On the other day I would go heavy with weighted pull ups. Should I add "normal" sets in the 8-12 range, as well? And should I do them on the "explosive" days then?
Or should I add one or two weighted pull ups after the explosive sets? I assume this might be better since I'd have more strength left in the tank on those days...Thx
