How To Do A 100lbs Pull-Up? 

How you determine deloaded week or day?

@@Topsorawit have deload week every 4th week

Awesome results! Hey, I have a question. Regarding this routine, how many trainning days do you usually spend with the same routine, that is, with the same weight, sets and reps? I know progress is not linear, but I would like to know about your experience with this method. By the way, I've just started to follow this routine. Keep on trainning 💪💪

@@Topsorawit sorry, I missed your reply, your body will tell you. Normally 4 weeks.

@@tiagopiresabud4154 hi, it all depends, different age. It improves very slow. It is safe but slow progress. And I sometimes stuck on the same weight for months. 🐶

How long you have been workout ?

@@darksa17 couple of years but i havent trained weighted pullups that much

Same bro

How many weeks did it take?

@@km_572 about 2-3months

Did it work

@@chandansimms9167 Yes, actually! I made it to 35 for 3 pull ups and 50 for 5 push ups. Most recently hit 50 KG for five dips as well. Progress is slow yet steady; but this definitely worked well for me. I implement this to this day.

​@@ElessarMMAtry SSS Program of Ian Barseagle if you can afford it

that sucks, I guess you have to counter it by other means

@@ATXpert Yeah. I try to get more sleep. I rest an extra minute inbetween sets too. Also, 6 days a week is just too hard now so I rest 2 days in the middle. But hey, I still look pretty good. I guess I just have to focus on small gains and mostly keeping what I have achieved.

Hey dude I'm 40 I train every other day or every third day, Dips, Rope Pulls, Squats. That's it. Pull and legs one day, push and legs the following. Do one parameter per two sessions, I e. 3*3 twice, then move to 4*3. Rest minimum 3min, up to 5. Sleep plenty, eat till your full, don't stress the workout if your daily life is tampering with recovery. We're all in a solo battle for strength, sometimes best policy is to hold off just a bit for safety and longevity : )

@@Nate_tureboy Thanks for the tips!

@@エドワーズジェームズ very welcome👍🏻💪🏻

Golfer's elbow is nasty. Definitely rest and stretch as much as you need. I got it a while back. Took about 5 months of recovery before I could finally do chin-ups pain-free again. Don't be stupid like I was an push through pain. It will prolong your recovery and just make your life miserable. Take care, and good luck with your goals!

keep it on the higher side, all sets are supposed to be heavy, so 3-5min

I typically wait till my 3min timer goes off then approach the pull. I've never waited 5min but should try it!

Hello sir, in other videos Dominik advises at least 5 minutes of rest (more if you can afford doing long sessions). That's what powerlifters do, and strength training really is different!

Me too bro I did for 4 months weighted dips and I feel pain in my tricep probably is tricep tendonitis

I'd keep 1 in reserve, obviously you know your limits. There's always progression this way. Especially if we listen to his advice on a deload week! It's actually pretty fun to drop some weight and crank out a few more reps!

@@Nate_tureboy thanks, right now i can do 16 kg for 3 reps so i guess 10 kg 3x3 will do the job right?

@@anestishs9929 sounds good to me! Dominik usually says deload/hypertrophy week but this time he didn't say hypertrophy. However deloading, maybe with just your bodyweight, and getting some higher rep numbers, feels great to get a pump and feel those hard earned muscles swell up : )

@@Nate_tureboy yes!

Classis linear progression

If you can progress every session go for it! Oherwise every week, maybe every 2 weeks if it's too much ;)... Whatever works for you

@@DominikSky1 I appreciate the response, I'm gonna work on two same sessions/week and up my rest to closer to 5min than 3min and see how I do. I personally am adding in about 6 isometric holds after the full dynamic session. Some straight arm dumbbell hollow holds or fully tucked back levers and fully flexed hangs to negative out. I feel the biceps cranking after the holds and concentrate on my retraction/depression, back, and lats during the pulls I'm doing weighted rope pull ups, currently 3x4 w/ 35lbs Also working similarly with weighted dips

I see where you're coming from mate, but I don't think you have to be coming close to failure at every stage in the program. It's about volume training. How much weight did you move from point A to point B, that day.. Like the old Russki's step-loading method. Stick with a certain weight for a whole mesocycle until it becomes super comfortable before moving up in larger weights as opposed to 2kg every week. That's the reason the original 5 Kettlebells were quite spread out; you've gotta be swinging the 32 around pretty nonchalantly before jumping up to the 48. Just my thoughts.

That's why you do reverse pyramid training

After your work do back off sets like 3 x 6-8 on Colombu Pull-up Then get stronguer on Biceps curl

Did you add slow eccentrics and holds over the bar for every rep

havent done that, you think its helpful for higher strength? Slow eccentrics sound like its more for hypertrophy@@chandansimms9167

Yessir!

I do weighted Dips, weighted rope pull ups, and super squats. I've seen very quick and pleasing muscle adaptation, definition, vascularity, and shape👍🏻

I typically do about one set of bodyweight reps, about 8 or so after 5min jumping jacks and shoulder rolls with a band. Just get juice flowing and use the bodyweight work to focus on the muscle groups and technique

Also, he's talking about using the same weight from 3*3 all the way to 5*5. Then deload a bit and start back at 3*3 with an added 10kg

A number of us have commented this question without reply. So I'm replying to each of you. I've been trying this method with dips and rope pulls. I feel it's safer and more productive to stick with one parameter per week, i.e. 3*3 both training days per week and then next week 4*3. I find that with 3-5min rest periods you can even get 3 sessions per week in depending on the rest of your activity. Currently I'm doing Dips, Rope Pull Ups, and Squats...pull and legs one session, push and legs the next, every other day if I can, every third day depending on the rest of my life (work, nutrition, sleep, etc) Take your time. My muscles have been getting very shapely like this as well as vascular and defined

Have you actually tried the method in the video? You should be working with that 3x3 weight for AT LEAST a month (if you are able to add reps or sets every session) if training weighted pullups twice a week but may take alot longer. Patience is key. Enjoy the process. That is how you can make larger jumps, if working in lbs add 10lbs instead

@@MJ-nh8fz so I typically don’t have problems adding sets. If I can do 3x3 I can jump to 5x3 pretty easily. Rep jumps are challenging. Should I just keep adding sets if adding reps is super challenging?

@@vishaalagartha1658 Dominik explains all this in the video, if you can do 5x3 with say, 20kg the next step is to try 4 reps but drop back down to 3 sets, then try and add sets again until you can do 5x4 then back down to 3 sets for 5 reps, add sets upto 5x5 then add weight so your back to 3x3 then repeat the process.

@@MJ-nh8fz agreed, but I mean that even once I'm able to do 5x3 at a weight, the rep jump to 3x4 is still difficult. Adding sets isn't too bad, but adding reps OR weight is challenging.

@@vishaalagartha1658 ah ok i understand. Can you do 1x4? If you can then your 1st session after 5x3 may be like this 1x4 2x3 then try 2x4 1x3. If you can't do 1x4 i would probably try 6x3

Once you get to 5x3 go to 3x4, once you get to 5x4 go to 3x5. Also rest at least 4 minutes between sets. This will allow you to recover and give your all each set and if you can't give your all, you have to rest longer.

That was my question. I've been doing this step loading with dips and rope pull ups and I feel it's safer and more productive to do two of the same per week. I.e. do 3*3 twice in the week and then go to 4*3 the following week. Notice he mentioned your connective tissue needing to "catch up" as it doesn't strengthen as quickly as muscle. Btw I've noticed great body definition improvement doing these strength based parameters

If you're not an athlete or needing to lose weight there's no point in hiit. It's a huge drain on energy Have you tried these parameters with three types of exercises like dips, pull ups, squats? You won't need anything else if you're not an athlete of any kind

@@Nate_tureboy well what if I am an athlete

@@cutee1703 then you probably have coaching or enough experience to set your own exercise programming and not watching youtube videos to base your athletic training on since it's not sport specific or even specific to your age, weight, experience, recovery ability, nutrition, or sport specific goals

Clearwater, Florida =D

It's pretty down there! Check out Anna Maria Island one day

On heavy exercises like the weighted pull up, chin up, bench, squat etc I rest about 5 minutes.

W. Chinups... If you wanna look at it scientifically include more muscle mass... W pullups will work awesome as well tho ;)

Depends on where you wanna go. Chin ups will help ultimately with one arm pull ups. Pull Ups will ultimately help with muscle ups and probably front lever. Do one then the other for overall development! We're all after our own goals : )

Use it with overhead press as your main pushing movement and then use 3-5x6-8 for your dips and accessories

@@blizzake2105 use 3-5x6-8 do you mean 3x6 4x6 5x6 3x7 ...etc ? So i'll end up with 5 sets of 8 reps on dips ?

3-5min

You do 3x3 first day 4x3 next time you work out so your constantly progressing. We can add volume is other exercises. I follow this plan for weighted pull ups and dips and I usually throw in body weight rows, pike press ups and some kettlebell exercises after I have focused on my main goal- the weighted pulls and dips.

Surely? Have you tried it? How long do you plan on sticking with the plan? We're talking about maxing out these pulls. You must be thinking in terms of hypertrophy, this ain't it. But, if you're like me, you will see very quick muscle definition, vascularity, and shape increases

@@Nate_tureboy yes I agree and I forgot to add the volume excercises i do are not in the same day as the weighted stuff 😅

@@samuelcollins9472 all good dude! There are soo many parameters and variables to training. Then add in our individual needs and it really just pays to be knowledgeable in exercise in general, listening to our own body, and having end goals in mind : ) Once I do all the sets for the given push or pull or legs (I'm only doing Dips, rope pull ups, and squat/st leg deadlift) I "finish" with straight limb, fully contracted limb, then middle rom isometrics! There's a lot to be gained from isos, either alone or coupled with extra training For instance after my single rope weighted pullups sets (all of them) I do three bodyweight flex hangs for max time, then three planche leans or straight arm hollow holds with dumbbells, and then sometimes three 90* arm dumbbell/barbell flex holds for time Adding in those Isos after pulling and then doing straight leg deadlifts will get your posterior chain, arms, and lats fired up!!! On push days ending with what's termed super squats will, again, fire up your whole damn body! Other than these 4 movements I do no other "exercise" besides walking and by in large not a lazy bastard, ie I don't have a television or computer or gf so I'm always up and moving or at least engaged in real life : ) Hope this helps with perspective

@@samuelcollins9472 same for dips ? 3x3 4x3 5x3 3x4...5x5 ?

he said twice a week and from previous vids he recommended 5 min rest in between sets.

Thanks bro

I wait 3min then approach the lift, up to 5min is fine. Do each parameter twice a week, i.e. 3*3 twice then move to 4*3

@@Nate_tureboy what's ur pulling sets bro and how much ur pulling

@@sagarpaliyal3001 I'm following this step loading method. Only difference is that I'm pulling one rope so hand over hand. Therefore I need to do even sets to ensure both sides are getting equal work Today I will be on my second session of 6sets of 4reps with 35lbs. In the program this would be 5*4. Next week I'll bump up repetitions and for two sessions and then take a deload week.

At least 4 minutes

Yeah 7kg jumps work for me