Weighted Pullup Thread

[floridaorange]

Been spending more time returning to my favorite lifts in the gym and weighted pullups is one of them. Wanted to discuss weight, tips and techniques.

Currently, I'm at the beginner stage with 25 lbs. I do a couple sets of 5 - 9, chin-ups and pullups, whenever I can.

I used to do them on my rest days, pyramids style starting with pullups 10,9,8,7,6,5,4,3,2,1 alternating with chinups. My goal is to get back to that.

Curious to hear your results.

[mrjimyjohn]

Always found seated pull-downs less hassle with a cable machine, but no doubt missing out on stabilization and bracing that way.

Belt and chain through plates? In my home gym (no cable machine) ill sometimes hold a dumbbell in my feet but I cant manage more than 35lb that way

[floridaorange]

Originally Posted by mrjimyjohn

Always found seated pull-downs less hassle with a cable machine, but no doubt missing out on stabilization and bracing that way.

Belt and chain through plates? In my home gym (no cable machine) ill sometimes hold a dumbbell in my feet but I cant manage more than 35lb that way

At the gym, for now, I use a dumbell between my feet or knees.

At home, which is where I do the pyramids - I use a dumbell in a backpack.

Until 25 lbs becomes easy, and I don't see that happening any time soon, I won't need a chain setup. Rather keep for strict and slow, the slow part is easy of course .

[the_abe]

I use an old karate belt. String the belt through the centerhole of the weight(s) you want to use and then loop it around you and tie in the front. Has worked great for me for weights 45+.

[floridaorange]

Great idea! Will be giving that a go with my 45 lbs kb. How many can you do?

[Littierally]

Fair to ask for stats (Ht, Wt) while discussing how much weight for how many reps?

Reason I ask is that I’m 6’4”, 230lbs, been lifting most of my life. Pull-ups have always been on the difficult side for me no matter what shape I’ve been in.

I do integrate variations of them into my weekly workouts, specifically back/bicep days - but with long arms and a lean/dense 230lbs, I’m certainly not adding weight.

[the_abe]

Originally Posted by floridaorange

Great idea! Will be giving that a go with my 45 lbs kb. How many can you do?

Not sure, haven't done pullups in a while. Back when I was doing them regularly it was three sets of 5 using rings.

[floridaorange]

6’2 198lbs. 44 yrs old. They are tough - I normally start back/bicep day with them. 25 lbs is perfect for me for now.

I only have 45 lbs kb’s and I am curious how the weight being distributed directly under would be vs in a backpack.

Now a days it’s prob also fair to ask if on hormones or not. I’m not.

[GOLFFRR]

Ive been trying to increase my weight/reps each month little by little. I started out with 10lbs for 8 now Im up to 45/5. I try to do these first thing on my back bicep days. Love it! I use a weight belt with chain/kettles, started 3 months ago on these. Im 6'3" 180lbs.

[floridaorange]

Got through a complete pyramid yesterday. 10,9,8,7,6...1 Used 25lbs and alternated between pullups and chinups. Then went on a run. Gotta love that extra spring energy.

[floridaorange]

Did another pyramid last night 10,9,8,7... with a 25 lbs weight, alternating chinups and pullups.

Did some kettlebell work before. Was gassed after but felt like a great home workout and highly efficient.

[oem.plus_440gc]

I've been getting back to working out regularly and have enjoyed getting pullups and dips back into my normal exercise rotation. I'm getting back to the point of needing to add some weight or else the reps just get too high (10+ for multiple sets) and I feel like I'm more prone to injury.

Back in my peak, I was using a belt/chain made for adding plates. Was able to do 6-8 with a 45lb plate (6'1 165ish at the time). Currently closer to 180 now so I'll look to start smaller (25lb plate) and work back up from there. I find my sweet spot for pullups in the 6-10 rep range and for dips in the 8-12 rep range. Once I feel that becomes "too easy" I'll start adding weight.

[floridaorange]

Yes! I've noticed that I can increase the weight during chin-ups and keep proper form better, which makes sense since they are easier than pull-ups. I like to alternate pull-up/chin-ups, gives me wrists a break and balances out the movements.

[nycplumber]

Take it from someone who does weighted 1 arm pull ups
If you're doing weighted pulls up then make sure you're getting proper recovery and understand it's a longgggg process to get to high numbers (more than your body weight) Like mentioned above chin ups are great and in my opinion a better workout and will feel more natural to most. Also it's good to take a week or 2 or 3 off from weighted and just focus on doing explosive pull ups and chin ups. Make sure to use lots of chalk so your grip isn't the limiting factor

[floridaorange]

Gotta ask - were non weighted 1 arm not challenging enough?

Right there with you on the recovery / been building up to weighted for yrs. Hand placement in line with elbow is crucial for my wrists.

[nycplumber]

I was in a bad car accident and I had a lot of Dr's and physical therapist ill never do a pull up again so I kinda had a chip on my shoulder lol. I also feel like if I'm not getting better then I'm getting worse.