When is the best time to start weighted pull-ups and how to train more effectively?
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When is the best time to start weighted pull-ups and how to train more effectively?
If you want to try yourself in pull-ups with weights or have already started to train in this way, let's understand - from what basic training it is better to start pulling weights on yourself. I.e. how many pull-ups you should do, in what technique, and how many kilograms you should hang on yourself. All of this depends on your goals and there are many nuances.
To reach 15-20 pull-ups without using weights is a task achievable for most people, provided that you have suitable training and rest. But after 18-20 times in good pull-up technique you can think about the next several ways of development, from which the types of training will differ. For example, continue to train without weights and increase the number of times, strengthening the grip and muscles of the back and arms with other exercises. And if I've already made several videos about back or grip training, today we'll discuss pull-ups. Let's break down what types of workouts there are.
The first type of training with weights to increase the number of times. You can hang a pancake from the barbell, kettlebell, or wear a weighted vest. And by increasing the load - will increase the number of repetitions. But there is a nuance that the weight of weights is small. 3-5-7 kg. Those who train static elements of vorkout - noticed that adding a small weight - heavy shoes or weights on the legs, and it becomes harder to hold the element. But if you overdo the weight and give a heavy load, the time of holding the element will be reduced to a couple of seconds or you won't be able to fix it at all. Also in pull-ups.
To increase the number of pull-ups, we need to choose a small weight, with which we will do 20-30 percent less repetitions than without weight. When we reach the same 18-20 times or more with this weight, we can increase the weight.
It is not necessary to do all workouts with additional weights.
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In this video
00:00 What is the best basic training to start pulling up with weights?
1:40 The first type of training with weights to increase the number of pull-ups
3:22 How to increase the number of pull-ups with a specific weight, alternating pull-ups with a rubber band
6:33 How to increase muscle mass by training pull-ups with weights
7:22 Strength training, how to increase the weight of the weights, maximum per repetition
9:05 Technique of pull-ups with weight, grip width, speed of movement
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Hello athletes, this is Vladerovich.
On the channel Vladerovich (Ukraine) - training videos about calisthenics (vorkout) with your own weight on the bar and bars or without equipment. We analyze how to pump muscles in vorkout, how to pull up more, how to push up more. Disassembly of the technique of exercises, anatomy of muscle work, review of errors and complexes of training programs.
I share my experience of training with my own weight since 2011. I show mistakes - how you can achieve results faster.
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