Training for pull-ups, the 60 / 80 method (method 1)

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2 жыл бұрын

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Пікірлер: 61

@luisfernandourangahernande2456 2 жыл бұрын

Great video Mark! It helped me clarify training ideas. And knowing why when I made good progress on pull-ups and left it for a while, when I resumed them, it was as if I had never done more than 3.

@MangoTheRetriever 2 жыл бұрын

Great video, thank you! So when in doubt, volume cycle. Going to strat this today.

@maxpower8052 2 жыл бұрын

Completely agree with prioritizing the most dangerous exercises first

@ralphnevill6171 2 жыл бұрын

Yes! I started doing banded pull-ups (I can do 1-2 @ bw so banded =+/- 60%) M W F before do my KB workout. Fatigues the muscles so my presses and snatches are more challenging :)

@timgerber5563 2 жыл бұрын

Alternative version: get bands or weights (weight vest works well) to have three different levels of weight to do pull-ups at. Start deconditiones or after a deload with just 3 sets of 2 RIR pull-ups at the lightest stage (12-15 reps). Aim to achieve 3x15 and try to add reps to your last workouts total volume. Shy away from failure and rather do another set to do more volume, but not more than 6 sets in total. Usually by the time you reach the 5 sets you should comfortably do 3x15. Then either add weight or move to the thinner band. Say you can now only do 10, 9, 8 pull-ups. Continue the process described above again until you are able to do 3x12 then again add weight or move to a lighter band or no band at all. Keep doing the process untill you are trying to achieve 3x8. Stop and retest if you are at something like 6, 5, 5, 4, 3, 3 in the end. Those low number pull-ups don’t have a great work/rest relation and don’t build as much strength in my experience anymore. I find the sweet spot range to train in rather in the 8-15 rep range and I can say that weight and volume increases have worked better for me than pure volume cycles.

@jamesmclean6100 2 жыл бұрын

As you go through this 60%,80% pull-up protocol do you do volume cycles with each workout?Thanks ,seems like a great combination to add pull ups to the other fundamental movements

@natomancato 2 жыл бұрын

Mark, thanks for this great information. I started getting back into pullups in mid-2021 and I definitively tried to do too much too fast. As a result, I think I have developed some tendinitis in my elbow. I'm still dealing with the pain several months later despite taking a long break. Are there good exercises I could be doing to aid recovery?

@awesomeguy3211 2 жыл бұрын

Any program for weighted pullups? I can put up about 12 reps with controlled tempo and a one sec pause at the top

@321Borny Күн бұрын

Question : You said that before your 80% day overtakes your 60% day in total volume you should kick back and restart your 80% day. Do we stay at the 80% day for four workouts (so as long as it doesn’t overtake the volume of your 60% day) - thereby doing 4 days of 60%, 4 days of 80% - repeat. Does this also mean when you go back to your 60% day are you starting from where you left off? Lastly: At what point would you stop/add weight? Eg. Once you’ve reached 10 sets at 60% should you start a new cycle at 5 sets but with weight?

@yazan80 2 жыл бұрын

First question that comes to mind is after how long should one try a new rep max after going through a 60/80 cycle?

@njschilt 2 жыл бұрын

Can you do a video like this on running?

@dembowskikidd 2 жыл бұрын

Can you explain the 60% / 80% work out training in more depth. I do not know if I got it fully, I’ll give an example and let me know if I’m on the right track please: If I can do 10 pull ups. I would do 4 sets of 6, 2 days a week and then do 3 sets of 8 once ? I also didn’t understand the resetting of the exercise. If there is another video already explaining this topic let me know. Thanks and I appreciate the training tips!

@jonathanmontgomery2934 Жыл бұрын

I love this - my only real question is at what point is the volume "optimized"? Doing 10 sets of 10 seems like a great goal, and 20 sets of 10 would like an enormous amount of volume, so much it could actually cause issues? I would guess that there is an upper limit for most people that is maintainable, achievable, and supports overall athleticism vs crossing into a competitive pull-up monster?

@knoxa123 2 жыл бұрын

How often should I re-test my maximum again to change what is 60/80 % of max?

@piotrszanajca9371 2 жыл бұрын

Where i can fwhere will I find that previous video that Mark talks about in the beginning about a person who can't pull up even once?

@danielbrooke-gandhi 2 жыл бұрын

How often would you retest on this? When you hit 10 sets? 20 sets? Also, what are your thoughts on Light Light Heavy so that the heavy day doesn't overtake? That works pretty well with the 3 day approach you've outlined.

@xGaviJax 2 жыл бұрын

In volume cycles he usually goes to 10 sets. 10 sets of 6 is already a pretty good volume.

@shantanusapru 2 жыл бұрын

Interesting approach! I have 3 questions about this, Mark: 1) When (after how many weeks/workouts) do we 're-test' to 'reset' our baseline number? 2) What inter-set rest periods do/would you recommend? 1-2 min or 2-5 mins? (as this is submaximal work are lower rest periods recommended?) 3) Would you recommend similar 60/80 (+vol. cycles) even for weighted pullups? Rest times for those?

@dougmoore5252 2 жыл бұрын

I do overhand pull ups all the time, I integrate with kettlebells. One day a heavy day and next a light day.

@JayHarris78 2 жыл бұрын

Generally speaking how much time do you rest with pullups between sets? I'm assuming you are in the 2+ min rest range but wasn't 100% certain.

@andy3410 2 жыл бұрын

Hey Mark, what are your thoughts when heavier guys say they can’t do a lot of pull-ups because they weigh too much? I believe you said your about 230 so ur not small at all. I’m 200 myself and I’ve been stuck at 10 since 175lbs. Weight has been goin up steady for 2 years tho so I’m still stronger. Wanna stay at 200 for the rest of my life and just increase reps

@user-zo6xs3bo7f 11 ай бұрын

I’m similar to you Andy so I’ve been working through using a TRX/Rings suspension system to help me build up more of the technique safely then going back to incorporate the pull-up bar at different intervals. So right now I’m going through a 14-week cycle with my TRX focusing on body weight movement to improve pull-ups then I’ll go back to my pull up bar using this 60/80 approach.

@DerekVerLee 2 жыл бұрын

What is the minimum frequency to include a movement (or activity) in order to get better at that movement _or_ to maintain at some level? I'm sure it depends on many factors but how should I start thinking about it?

@MarkWildman 2 жыл бұрын

Twice a week

@antonomaseapophasis5142 2 жыл бұрын

@@MarkWildman Is there a repetition level for pull-ups to optimize the maintenance? Example: 3 X 8 pull-ups, twice a week?

@andy3410 2 жыл бұрын

I did grease the groove and gotta say pavel was right. Works like MAGIC

@jamesbarker7145 2 жыл бұрын

Loving the Marv from Home Alone costume.

@MarkWildman 2 жыл бұрын

its much more dr who than home alone

@heimerscott 2 жыл бұрын

Trying to help my wife get her first pull-up. For an individual who does not have 1 strict pull-up, would you recommend sticking to doing workouts with negatives only, or would you recommend this 60/80 program using a band for assistance and gradually reducing or eliminating the band?

@MarkWildman 2 жыл бұрын

Both. AB format

@heimerscott 2 жыл бұрын

@@MarkWildman Thanks for the quick response!

@bluearctik3980 2 жыл бұрын

Thoughts on incorporating a weight vest after achieving a certain amount of volume?

@MarkWildman 2 жыл бұрын

Love it

@yawriats7 2 жыл бұрын

For clarification when you reset the 80% back down do you test max again and start the cycle over with 60% for 4 cycles and then back to the start of 80%?

@xGaviJax 2 жыл бұрын

actually had the same question

@RecordSisi 2 жыл бұрын

Weighted pull ups gives you a lot of benefits in your ability to do bodyweight pullups . Train them too . You'll get stronger , bigger and bw pullups will become easier

@MarkWildman 2 жыл бұрын

Very true

@AKlover 2 жыл бұрын

Find A bar and do negatives. They had A Assisted Pullup+Dip machine at my previous gym, didn't yield much progress for me.

@jrdnbwmn 2 жыл бұрын

This is great stuff, thank you. How exactly would volume cycles be applied to endurance sports like running or swimming? Would be cool to see an example of that.

@MarkWildman 2 жыл бұрын

Swimming is super easy.

@MarkWildman 2 жыл бұрын

Running is a whole giant bag of possibilities.

@deezplace 2 жыл бұрын

Could someone point me to the video for someone who can’t do any pull-ups, pls.

@piotrszanajca9371 2 жыл бұрын

Do you find it?

@rstoffer010 2 жыл бұрын

First ❤️

@slunk007 2 жыл бұрын

So for someone who can do about 5 pull-ups but then has to take time off because of elbow tendinitis, what do you suggest to break this cycle?

@MarkWildman 2 жыл бұрын

Single arm clubbing at an appropriate weight and rehab stretches.

@jrfernandez2065 2 жыл бұрын

I use a 4ft heavy lifting strap for equipment. Fish it through a carabiner and put my arms through past my elbow. Use this on a lat pull driving my elbows down to my hips. Like a pullover motion. I have bad elbow pain from lifting and jiu jitsu so this helps

@cameronmiller6240 2 жыл бұрын

Sorry for asking this cause you kind of answered it but....if I can do dumbbell rows with a big ass weight surely that will carry over into la pull ups?

@MarkWildman 2 жыл бұрын

Carry over is not the same thing as the pattern. You still have to learn to do things at some point

@cameronmiller6240 2 жыл бұрын

@@MarkWildman OK I'm a lazy fuck I know.

@suncard19 2 жыл бұрын

Are you still a fan of door jam pull up bars?

@MarkWildman 2 жыл бұрын

Sure. Economical and accessible to a large portion of the population

@quackster4419 2 жыл бұрын

Can we apply this for push ups?

@MarkWildman 2 жыл бұрын

Sure

@kramarics 11 ай бұрын

AAARGH, I can't get my head around this. How can I keep my 60% from being overtaken by my 80%, when 80% is more than 60%? I suck at understanding maths, but I really want to get this as I realise that a methodical approach is the way to go.... Help please!

@GeneAuyeung 2 ай бұрын

"Volume" just means reps x set x weight moved (in this case "weight moved" is the same for both so you can ignore that). So when your 80%reps x sets becomes more than your 60%reps x sets, start it over again while continuing to increase the 60% sets.

@kramarics 2 ай бұрын

@@GeneAuyeung, but won't yout 80% sets always be more than your 60% sets?

@GeneAuyeung 2 ай бұрын

@@kramarics not at the beginning. For example your 60% workout is currently at 8 sets of 6, that's 48 total for that workout. Say if your 80% one is at 3 sets of 8 then the total is 24 which is less than 48. Sure the 80% workout grows in volume quicker than the 60% one, but that's what the reset is for (when the 80% workout volume gets to be higher than that of the 60%)