Getting a 40kg Weighted PULLUP (Calisthenics)

Рет қаралды 9,339

Күн бұрын

In this video I am talking about linear progression as the simplest beginner friendly form of progressive overload to hit a 40kg weighted pullup. For people who are having troubles with linear progression past a certain point, I reccommend trying to work with step loading and mastering one load before moving onto the next with more patience. Have a great day.
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Пікірлер: 93

@niflox 3 ай бұрын

this guy is very underrated

@erdenebilegerdenebat230 3 ай бұрын

Really liked this one, please keep making such videos on how specifically we can progress

@miroslavzicha99 3 ай бұрын

I really like that you share complete programming. Thank you for nice comprehenssive guide. 👍

@android666game 3 ай бұрын

I love your videos man!

@Melajied 3 ай бұрын

Using bodyweight to calculate your relative is much more accurate than just raw numbers. Some one the size of 60kg pulling 40kg is much more impressive than a 90kg pulling 40kg. Anyways your channel has been very helpful and help me progress a lot especially this year. Thanks alot man.

@FeldyMohrisar 3 ай бұрын

Agree. Weight to body weight ration is safer and more realistic.

@pullupenyojer 3 ай бұрын

Someone of size of 60kg pulling 40kg is way LESS impressive than someone of body weight of 90kg pulling 40kg what are you on bro? Someone who weight 60kg pulling 40kg is pulling a total of 100kg and someone 90kg pulling 40kg is pulling 130kg total.

@SasaVenos 3 ай бұрын

thanks for the comment, I did say 50% of YOUR bodyweight. 40kg is i guess just a rough estimate of that for cali athletes (80kg)

@quantashonjamaldigglerbury4934 3 ай бұрын

@@pullupenyojerexactly

@cptdada6057 3 ай бұрын

@@pullupenyojerbro is speaking FACTS.

@yoelmorales208 21 күн бұрын

This was very helpful , thanks.

@dylankatsch6296 3 ай бұрын

I really like you videos man

@andreslucas4044 3 ай бұрын

The video I wad waiting for...

@nikola_pustisek Ай бұрын

Great video and very easy-to-understand instructions about sets and overall approach. Starting from next week, I'm going to implement this program, so if anybody is interested in what kind of progress you can expect, I will post updates week by week in this comment. Goal is between 40-50kg for 3-4 clean reps. :)💪 ------------------------------------------------------------------------------------------------------ STARTING POINT BW: 80kg Height: ~ 183/185cm PR: 35kg good form one rep, 40kg failed (doable with kipping) PR bodyweight: 20 strict pull-ups ------------------------------------------------------------------------------------------------------ WEEK 1 1. session > 3|5|3' (20kg) ~ 15 reps 2. session > 2|10|2' (20kg) ~ 20 reps WEEK 2 1. session > 3|5|3' (20kg) ~ 15 reps 2. session > 2|10|2' (20kg) ~ 20 reps WEEK 3 1. session > 4|5|3' (20kg) ~ 20 reps 2. session > 3|10|2' (20kg) ~ 30 reps WEEK 4 1. session > 2. session >

@spaceinvader4565 3 ай бұрын

great videos man, you're literally a gem in the small niche of genuinely dedicated cali athletes, peak content

@SasaVenos 3 ай бұрын

appreaciate it man!

@spaceinvader4565 3 ай бұрын

@@SasaVenos thanks man, nobody focuses on skill training the way you do! I''. 17months into my cali journey, I unlocked FL (6s) at month 11 & muscle up (6reps) at month 6 and haven't progressed much in either for months. Ur channel is going to be a LIFESAVER for my progression.

@selectongg Ай бұрын

Ty for the info bro

@aes88 2 ай бұрын

Love the video man Btw how much rest between the 2*8-10 set

@bhavdeepsingh.. 3 ай бұрын

Can u do Video on types of progreessive overload

@Baki_Thenics 2 ай бұрын

Great content man i love it ,BTW How old are you ? and What is your hight & Wieght ?

@theamazingofhumanbody3847 3 ай бұрын

Still waiting for one arm hs tutorial

@yetto1277 3 ай бұрын

Can you give some advice on how do improve shoulders strength, I almost dislocated mine lol

@badrjafar7959 2 ай бұрын

Hello bro thanks for your efforts one of the best channels out there, could you give me some guidance It's been 4 months since i stopped training for the front lever and planche i focused on getting more raw strenght in pulling and pushing, My current status now I'm 73kg/ pull up: 35kg×5/ Military Press: 53kg×5 btw i started to feel some discomfort in my left bicep is it a good level to progress in skills or should i push for more? I'm planning to start working on the front lever and planche again and reducing the load for the weighted pulls working on that 8-10 reps range and regarding the military press should i keep pushing or focus on hypertrophy what do you think? Thanks.

@SasaVenos 2 ай бұрын

Dont do an exercise that gives you pain, the best tip is to work around it. If higher rep range feels fine then go for a higher rep range or just train the rows as an alternative for the pullups. Hope that helps and thanks for the kind words

@daezodaezo2770 3 ай бұрын

pull up until dead hang or keep the scapular but straight hand?

@hecate7278 2 ай бұрын

Hey Sasa, what happened to your iron cross e-book i would have loves to buy a copy

@lacrat 3 ай бұрын

thanks for the video did you do muscle mass workouts or just strength and skills traning? Where did you gain all of those muscles?

@SasaVenos 3 ай бұрын

mostly strenght and skills orientated, I gain muscle super easily (i like to eat lol)

@malcolmcalisthenics 3 күн бұрын

Front lever pull up drop set (half lay adv tuck for exemple) is better than weighted pull ups yo unlock a good front lever no ?

@omarrp22 3 ай бұрын

Handstand push UPS progresion plis

@SasaVenos 3 ай бұрын

I'll give it some thought

@calistudio 2 ай бұрын

did you delete your intermediate planche video?

@jatinshilen 3 ай бұрын

Bro btw how is the combo of military press and weighted ring push up for building base of strength for push skills? How extra weight one should aim for?

@SasaVenos 3 ай бұрын

if you really wanna be strong you should aim for close to 100% of your bodyweight on military press. As of ring pushups. just being able to do 5-10 reps with 2" iso lockout at the top is decent elbow conditioning

@tkm0173 14 күн бұрын

when you say to train them (& various other skills you've talked about on your channel) 2x a week, would that be as part of a ppl type split? I've been doing full body x3 & idk how i'd make pull ups twice a week work in my split. Is it worth switching? I'm @+22.5kg 3x5 rn. And on a sidenote, what are your thoughts on the different splits (ppl, ul, sa/ba, full body etc)?

@SasaVenos 7 күн бұрын

every split can work. If something is a prioirity well work on it at least twice per week man, 1x a week could be fine but in 90% of the cases 2x is better.

@tkm0173 7 күн бұрын

@@SasaVenos oh you may have misunderstood me. I meant that i train weighted pull ups 3x a week as part of a full body x3 routine - 1x a week would be much too little yea. Im just abit unsure on how i'd go about adapting my routine to your 2x a week pull up frequency recommendations. Like, to drop it from 3x to 2x, would switching pull ups out for some other exercise like fl pulls on one of the sessions be a good idea? Or should I just switch to ppl?

@konsekai6220 2 ай бұрын

Helpful video. I decided to follow your 4x4 program. I started at 10 kg doing 4x4 and 10x2 adding 2.5 kg each week. I only reached 15kg where i performed 4x3. So should i deload or keep going until i achieve 4x4?

@SasaVenos 2 ай бұрын

I would make sure that i have some RIR with 4x4 - 12.5kg. then i would try 15kg. But If the jumps are too big for sets of 4 you can always add 1.25kg instead of 2.5 or just do sets of 3 and then overload with 2.5kg

@konsekai6220 2 ай бұрын

@@SasaVenos Thank you. I"ll try that.

@EMANUEL-vt8ok 3 ай бұрын

Is there a major diffrence between chin ups and pull ups in building strenght for front lever?

@FeldyMohrisar 3 ай бұрын

Pull-ups train your back activation better than chin-ups. You can do both on different pulling session.

@SasaVenos 3 ай бұрын

a little, prime mover is still your lats, you can do chinups if you can pull more weight on chinups and its more enjoyable to train

@waacher 3 ай бұрын

But@@SasaVenosis correct, front lever is mostly about raw lat strength so they should be about the same for front lever carryover, I personally got FL just from neutral-grip weighted chinups for lats, and horizontal machine rowing for rest of back

@krild9318 3 ай бұрын

nice video, also if we do 5 sets of 5, it is less volume than 5 sets of 8 or it is considered the same as your going to the "max" ?

@SasaVenos 3 ай бұрын

don't really understand the question bro

@krild9318 3 ай бұрын

@@SasaVenos if you reduce the number of reps, do you need more sets for having the same volume ?

@janos_schadl 3 ай бұрын

Yes. Volume is the quantity of reps. Intensity is how hard the set is in relation to your max reps

@Gragon 3 ай бұрын

Hey. could you do a technique tutorial on butterfly pullup? I cant find a single one anywhere

@SasaVenos 3 ай бұрын

can't do a butterfly pullup yet :(

@diegomotta7033 2 ай бұрын

@@SasaVenos you don't train for that or just is not strenght enought? I believe you can easy

@funflareshadow1804 2 ай бұрын

yo can u tell me whats the name of thing that you wear on your waist and add weight on it

@SasaVenos 2 ай бұрын

Judo belt

@jerryreuss5755 12 күн бұрын

I can do 50 kg pullup and can’t front lever or one arm pullup bodyweight 72.5kg. So how can you do all these incredible skills with only 40kg weighted pullup.

@SasaVenos 7 күн бұрын

i can do 50kg for reps. Weighted pullup is a great base but won't get you advanced in all the skills.. of course. You'll need to be specific

@georgekaranik 2 ай бұрын

Do Chin ups work as well as an alternative??

@SasaVenos 2 ай бұрын

Yes

@dylankatsch6296 3 ай бұрын

can I get some advice? my BW is 60kg. I have been stuck on 5x5 with 10kg weighted pull ups, I couldn't add reps or weight, I don't know why and I don't know what I should do. should I use lighter weight higher reps? should I use a different program method or something else? thanks.

@FeldyMohrisar 3 ай бұрын

I’m 55kg with 20kg weighted pull-ups for reps. My recommendation is aim for 10 reps for 3 sets for couple weeks before increasing the weight. Muscle needs time to recover and got strongger.

@LitttleFeFe 3 ай бұрын

You can try 6 sets of 3 and start 11kg, progress from there

@dylankatsch6296 3 ай бұрын

@@FeldyMohrisar I've been on this for 6 weeks no progress but thanks

@dylankatsch6296 3 ай бұрын

@@LitttleFeFe thanks man I'll try that

@FeldyMohrisar 3 ай бұрын

@@dylankatsch6296 it takes time and check your recovery. Do deload for a week if you stuck for maximized recovery. It’s mostly about recovery and nutrition, and try heavier weight for a week after deload as stimulus. Maximum weight increase is 5kg, that’s the safest one.

@janos_schadl 3 ай бұрын

Need some help in this toppic: - im 64kg - only have Rings to do Pull ups - only have a 18kg weight vest - currend level is 5,4,4,4 with 18kg -> 3min rest I don't have a weight belt and i also don't workout at home, so i need to carry all the weights i use about 500 meters to a place where i can setup my rings. Would you recomment to add a rep every week? So 5,4,4,4; 5,5,4,4; 5,5,5,4;... I do pullups twice a week Would it be usefull to do one session like this and one in a higher rep range like you said in the video? Whery good video by the way

@alibehbehani2219 3 ай бұрын

if you can't add more weights , why don't you do archer pullups, or reduce fingers on one of your hands

@janos_schadl 3 ай бұрын

@@alibehbehani2219 i just want to use pull ups to bild a strong base for more advanced skills like front. I don't think that unilaterale exercices target my back muscles in the same way than exercices with two arms. I think they are always more biceps focused

@janos_schadl 3 ай бұрын

But i will go for the one arm pull up some day

@SasaVenos 3 ай бұрын

going from 5-4-4-4 to 5-5-4-4 and so on is very slow and steady, I like it. For the second session I reccommend to stay at a little higher rep range (8-10) and less load yes. maybe like 3 sets of 8-10 with 10kgs, to work more on hypertrophy

@janos_schadl 3 ай бұрын

@@SasaVenos thanks. King for helping me out

@gollllllly 2 ай бұрын

Out of interest who are your role models?, who do u follow?. Awesome content. handstand guide next please?.

@SasaVenos 2 ай бұрын

Got no role models really, I like brandon Wynn and david packer though

@sravy6411 3 ай бұрын

5:24

@bishalpbparkour5624 Ай бұрын

🥷🏽🖤

@bhavdeepsingh.. 3 ай бұрын

Podcast with Ian barseagle

@autismspeakz 3 ай бұрын

natty? please don't be pinning test

@SasaVenos 2 ай бұрын

Yes, im natty

@eduardolufte7856 2 ай бұрын

I think steroids would not be a good idea regarding skills in calisthenics, planche for example puts a lot of tension on joint and tendons, where roids can't grow.