If you want to build up to 5x5 of 50% bodyweight: Choose an appropriate weight, training 2-3 days a week week 1 3x3 week 2 4x3 week 3 5x3 Week 4 3x4 Week 5 4x4 Week 6 5x4 Week 7 3x5 Week 8 4x5 Week 9 5x5 Week 10 Deload Add 5-10kg and repeat.
I've been giving others same prescription. Glad others are seeing that 5x5 50% BW is a goldilocks zone. Found that you're pretty much done if you do that with no momentum. 1 arm lock offs and negatives I found good for maintaining oap even if you stop weighted pull ups.
The weighted pull-ups build that strength that’s required for the one arm. The lock offs and negatives are more for recruiting the specific motor pattern that it takes to do the one arm pull-up itself. It’s essentially skill work to learn how to do it since if you got that 5x5 you most likely have the strength
Do women ever achieve OAPs? Achieving *one* pull-up is on my bucket list (I'm starting calisthenics later in life, lol) so this would be a great goal after that. Even if I never get an OAP, it's amazing training 👏🏼
Yes I’ve seen a few girls perform the one arm pull-up! I also have a friend Avery Glantz who’s really close. She’s been on American Ninja Warrior if you wanna check her out
@@bethb5915 ofc! It can be hard to use this progression if bodyweight pull-ups are still difficult. If that’s the case you can use the 5x5 method on the lat pull-down machine or assisted pull-up machine until you can do it at bodyweight. Then switch to the bar
@@cruxlife1109 - thanks! Yes I'll have to work up to those! I'm not a gym person but got a barely used pull-up/dip station & might buy a set of B-Bars to work on pulling like you're recommending 🙏🏼
@@cruxlife1109bro I don't hv access to weights but I can do 5 reps of commando pull-ups with one hand + 2 fingers . How close do u think I am to achieve the one arm pullup ? 🙏
I can do 4reps×3sets of 50% I am also working on front lever I can do a straddle for 8s and may be 1-2 weeks I will be able to do 5×5 And then I will try OAP(one arm pull-up).wish me luck🎉
@@cruxlife1109 Here it is my dude. The form is sloppy but in the coming weeks expect me to perfect it and keep getting stronger. Maybe in two weeks I'll be able to do it on my left arm. I'm so, so close. th-cam.com/users/shortsoimt-oADx88?si=HkujfU5FQ76Z2MCP
Awesome and succinct breakdown. Lifetime PB is 50kg weighted for 1 rep at 75kg bodyweight, need to get closer to that number. Love the lockout on a single arm at 90 degrees standard too. Thank you man
5x5 is what I haven't tried. I can do 50 for 10... 100 for one... Half my bodyweight I can do 5 times for a set. But 5 sets is what I need I guess lol.
That’s my recommendation as a base of strength. The most important part is the specific training that follows it to teach you the mechanics of the one arm
I’m 200, I can EASILY do the 5x5 with 100 pounds. Hell my PB is 135 for 2, 95 for 8, and 45 for 20. Full range of motion but I for the life of me can’t do a muscle up or even hold a one arm pull up at the top
Muscle ups are a largely skill based movement. However would you post a set of your 5x5 so I can see if there’s anything with your form that may give hints to your lack of progress
Or just progress to 30 pull ups which would equal a one rep max for double your bodyweight since you can do double the weight if you can do 30 reps on any exercise, which would mean you could do 1 one arm pull up if you progressed to 30 reps.
Or you can build up to 75-80% of youur bodyweight weighted ull up and directly get the minimum strength that it's needed for this movement and train to optimize the tecnique to get it
Do you have a suggestion for how to structure a week of training to get up to that 5x5@50% of body weight? Let's say that I have the time to train upper body 2 - 3 times per week. How would each workout look like? What would the progressive overload look like? Thanks in advance!
Do small increments every successful workout. Rest 2-3 days between workouts and 3-5 minutes between sets. Warmup thoroughly. If you want more guidance I have coaching available on my Instagram
What is your opinion on greasin the groove method? i know this isnt ideal for strenght but to increase reps of bodyweight pullups, whats ur opinion on it?
I think it’s definitely useful. I did something similar when I was younger. But closer to max. I think I did like max pull-ups every morning 5-6 days a week
@@eimonhan6934 improvement in sport or towards a one arm pull-up. Either way I would recommend a combination of both once you have a built a base that’s allows you to reasonably train the one arm progressions
Yes or you could throw in a set or two if all out max dead hangs at the end of your workouts. BEAT YOUR RECORD EVERY TIME. and don’t be afraid to take rest days. They are quite literally when you get stronger
Ive been able to do far more that all these prereqyisites for at least 2 years and i cant do a one arm pullup. Theres some technique that i dont understand
Hey sir, i have even hit 40 pullups in a row on my good day.. can do 8 reps of one hand supported by other hand at elbow point ... But still i can't do muscle up and one hand pullup ,could you help me in that ,,will be cordially appreciated...
Ok I have 14 pull ups (last two are not the cleanest but I pass with my chin and don’t use my legs so I consider them) and my weighted pull-ups js one set of 5 kg 11 reps and then one set of 2.5 kg for 11 reps
I actually surprised myself earlier. I was able to do the assisted one arm pull up where you hold your wrist with your other hand and the other holding on to the bar then pulling yourself up. Only for one rep though lol
@@wallesdrop3026people like you are hilarious. What you said is true, but that’s not relevant to what I said. Two things can be true at the same time. Dumbass haha
Bro. In my honest opinion, you missed some steps. I don't think negative works as well. Though, I've been training for one arm pull-ups for months now and I feel like I'm still so far 😭 I've been doing assisted one arm pull-ups at my forearm and the progress is slow af. I want to be able to do in 1-2 months. I've spent too much time on them.
Are you sure you are strong enough? Of course, if your muscles are not strong your elbow tendons and connective tissue are gonna hurt a lot. Make sure to get those weighted pullups strong.
@@georgepetrou501 I can do weighted pull-ups. And I'd say I'm strong at them. Currently, my 1 rep max is roughly 70-72% of my bodyweight added. Kind of proud of it. Lol. I stopped training for one arm pull-ups about two or three months after I made this comment. And dove into weighted pull-ups. And I'm pretty good at them now.
How many times a week do you do the 5x5 and do you do any sort of wave loading, or do you just do linear progression? Do you mix in different grips or do you just do pronated? Sorry for all the questions lol I’ve been getting pretty strong at weighted chins and the itch to do a one arm is hitting me. I’ve been doing top sets of 8-12 then two back down sets and adding weight once I get to 12 and it seems to be working, I’m wondering if maybe I should add the 5x5 on a different day because I’m still getting good gains out of that.
Most workouts work to some degree. You could totally do one day higher reps one day 5x5. When I was building strength when I was younger I did MWF 3 days a week 5x5 dips and pull-ups and just added 2.5-5lbs each workout I could complete with good form. Long rests between sets. 3-6 minutes. So linear and then just repeat workouts if you fail them so the progression becomes a little less frequent. Linear will get you far no need for fancy periodization until you’re more advanced (completing weighted one arms)
@@cruxlife1109 Thanks for the reply dude, I'll definitely throw in 1 or 2 5x5s into my week and keep chinning the same for now. You're strong as fuck man keep up the good work.
@@cruxlife1109 I was just being facetious. All kidding asides. Did you come up with that number from personal experience or training others? Is that weight required to do a single 1 arm pull-up or multiple?
Do you still train two weighted sessions a week? Been working on this over the past winter but am torn between two heavy days and a light/heavy day each a week.
I don't really see a point in a light day unless you mean lighter weight higher reps. I don't train pullups at all anymore as I've reached a high level and don't have to do much to maintain it
@@cruxlife1109 just to be clear, you do rock climbing which is like doing pull-ups all the time lol.. the average non-climber will have to train them often to maintain a high level of pull-up strength.
What weight would i start with when i can start doing weighted pullups and what increments would i increase it by until i can get to 50% added, Im 129 lbs btw
@@whylife9550 start w 5lbs. Increase by 5lbs every workout. Then if you stall. Mini break and then try 2.5lbs each workout if you really can’t make progress
Strongly disagree. Bands help way more at the bottom so you’ll end up developing sticking points. I’ve never trained with bands and have been able to do one arm muscle up
I can hold from top to bottom for 15 second in one arm chinup still I can't move an inch also why ? 😔 😢😭😭 I try to do but I cant barely move also why bro ? Directly tell why ?
@@georgepetrou501 now. It’s fairly easy but it felt impossible for the first two years of my calisthenics training. Overall I’d say it’s like hard but nothing crazy. A front lever pull-up is harder imo
@@cruxlife1109 yeah, same thing for me. It's not anything you have to try too hard to achieve. It's just that people don't know how to train for it and get stuck a lot. Overall, though, I'd say it's as hard as benching like 280 pounds for the average guy
@@georgepetrou501 one arm pull-up is like benching 280? Hmmm yeah I could see that. I’d compare it more to 315 but I also have a background in weighted dips so benching 280 didn’t take me long
@@keiranbygate3752 it won’t be, I’ve done a one arm pull-up +35lbs. Stop worrying about things like your body weight. If it really ends up holding you back you can always loose weight but I promise you it won’t. Keep focused on your goal and disregard excuses unless they pose a threat of injury. Good luck on your journey
I would completely leave out negatives. The intensity is way too high for someone who can't do one arm pull ups yet and the risk of injuring yourself is huge. Using a strap or rubber band to assist your pulling arm is a better method.
If you have properly prepared negatives aren’t going to put you at significant chance of injury. Additionally high intensity exercise is a necessity to develop the level of strength it takes to do one arm pull-ups. If you are worried about the negatives you could simply progress the weighted pull-up further or use a lat pull-down machine to train each arm individually. Although you lose specificity this is another approach that can be taken
@cruxlife1109 I can already do one arm pull ups and when I first started training for it I also did some negatives. But I wouldn't do it again and I wouldn't advise anyone to do it. You're way stronger in the eccentric contraction than in the concentric but therefore the risk of injury is huge. And if you're not getting injured you will need a lot more time to recover and overall progress will slow down. It makes a lot more sense to do weighted pull ups to get the required strength and do assisted one arm pull ups to learn the technique. Negative one arm pull ups don't even teach you the right technique. Geek climber made a very good scientific video about this topic here on TH-cam. Negatives do make sense if you can also do the positive part but you would never use weight for weighted pull ups for example that you can't pull up and only do the negative part either. Or for bench press or whatever. Here's the link to the video: th-cam.com/video/ten0irth_9g/w-d-xo.html
At the risk of being a cynic...kind of a pointless video. It's like saying how to squat 300kg: Step 1 do a lot of bodyweight squats to get the flexibility to progress to a barbell. Step 2: work up to 220kg 5*5.
How long did it took you to adapt to the 50% BW pull up? I have around 3 weeks doing it, resting a few days after each session and still struggle with it, I can only do 4 pull ups and a half. I adapted way faster when it was only like 30% BW. I feel a bit stuck right now.
Try this.. weight belt put on around 10 lbs less than you train with. Now put a 10 lbs dumbell between your feet. On your 5th rep, where you get stuck, drop the 10 lbs dumbell to complete the rep
@@georgepetrou501 yeah dude I’ve been training my legs alot recently. I’m gonna post a video of me clean squatting 315 directly into one arm pull-up to shut people up
I can hold from top to bottom for 15 second in one arm chinup still I can't move an inch also why ? 😔 😢😭😭 I try to do but I cant barely move also why bro ? Directly tell why ?
@@cruxlife1109Yes bro, I do normal chin-up with both hands and after reaching at top position I eliminate my left hand and then I try to hold as much I can at top position I can hold for four seconds to five like that middle also I hold like that overall I can hold for 15 seconds so but still I can't move an inch also why bro
@@cruxlife1109I am same person please tell Bhai some TH-camr say negative is very powerful to achieve any exercise then I decide to practice negative then I just try to practice negative with grease the Grove method multiples time a day like that I practice and get this time but still no result while try to perform
@@SaraswatiLamsal-p6s how controlled is the bottom third of your rep. If you don’t control all the way to deadhang, you won’t be able to start the pull
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Bro wants me to do pull ups with 100 lbs ☠️☠️☠️
Start w 5lbs. Progress week to week that’s how it works
Well I was 17 when I was able to do that kind of stuff but if you think its that hard then dont even watch these videos
@@mihaelh6783 I do think it’s hard. But not unreasonable to achieve with dedicated effort. Also it’s one arm pull-up training. It’s gonna be hard 😂
@@cruxlife1109 well yea thats what I was implying, one arm pullup = 1.80x bodyweight on normal pullups
@@mihaelh6783 you’re 100% right. Are you training for one arm right now?
5x5 with 50% is strong asfk bro 💪🏿💪🏿
Right. Shits insane. I'm 180 rn and a lot of it is fat. I can only do 4 reps with 90 for one set. He's talking about quadrupling that lol.
A oap is hard as fuck
gotta be strong as fuck to do a one arm pullup
i cant do a rep of 50% bodyweight 😭 (yet)
Not as much as it seems, with 1 to 2 years you probably could do it
Transition between the ending and beginning is great
I like that you set realistic standard that requires real work. I am doing 50%bw pullups 3x4 now, will work towards it
If you want to build up to 5x5 of 50% bodyweight:
Choose an appropriate weight, training 2-3 days a week
week 1
3x3
week 2
4x3
week 3
5x3
Week 4
3x4
Week 5
4x4
Week 6
5x4
Week 7
3x5
Week 8
4x5
Week 9
5x5
Week 10
Deload
Add 5-10kg and repeat.
This is slow af just progressive overload 3x5s until you can do it. No need for fancy periodization
@@TheBanana202 there's more than one way to skin a cat. I did this for consistency, added volume, ease of tracking progress, & injury prevention.
I’m already halfway there… I have the coming down part mastered
I've been giving others same prescription. Glad others are seeing that 5x5 50% BW is a goldilocks zone. Found that you're pretty much done if you do that with no momentum. 1 arm lock offs and negatives I found good for maintaining oap even if you stop weighted pull ups.
The weighted pull-ups build that strength that’s required for the one arm. The lock offs and negatives are more for recruiting the specific motor pattern that it takes to do the one arm pull-up itself. It’s essentially skill work to learn how to do it since if you got that 5x5 you most likely have the strength
I’m 230 body weight and started training 1 arm pull up. I will achieve my goal.
This really requires abundant amount of strength. Great power. Truly inspiring! 👏🙌🙌
Do women ever achieve OAPs? Achieving *one* pull-up is on my bucket list (I'm starting calisthenics later in life, lol) so this would be a great goal after that. Even if I never get an OAP, it's amazing training 👏🏼
Yes I’ve seen a few girls perform the one arm pull-up! I also have a friend Avery Glantz who’s really close. She’s been on American Ninja Warrior if you wanna check her out
@@cruxlife1109 sweet, I will, thanks! And thank you for the clear steps and explanation 🙏🏼👍🏻
@@bethb5915 ofc! It can be hard to use this progression if bodyweight pull-ups are still difficult. If that’s the case you can use the 5x5 method on the lat pull-down machine or assisted pull-up machine until you can do it at bodyweight. Then switch to the bar
@@cruxlife1109 - thanks! Yes I'll have to work up to those! I'm not a gym person but got a barely used pull-up/dip station & might buy a set of B-Bars to work on pulling like you're recommending 🙏🏼
@@cruxlife1109bro I don't hv access to weights but I can do 5 reps of commando pull-ups with one hand + 2 fingers . How close do u think I am to achieve the one arm pullup ?
🙏
I can do 4reps×3sets of 50% I am also working on front lever I can do a straddle for 8s and may be 1-2 weeks I will be able to do 5×5 And then I will try OAP(one arm pull-up).wish me luck🎉
Good luck brother
Amazing tips thanks
Thank you for your guidance. I oficially joined the one arm pull up club yesterday. 11/05/2023 11:32 p.m.
A king! Post your rep my man!
@@cruxlife1109 Here it is my dude. The form is sloppy but in the coming weeks expect me to perfect it and keep getting stronger. Maybe in two weeks I'll be able to do it on my left arm. I'm so, so close.
th-cam.com/users/shortsoimt-oADx88?si=HkujfU5FQ76Z2MCP
@@cruxlife1109 But thanks for the guiding. A few persons inspired and guided me, among them are you. Your method does work. All the best.
th-cam.com/users/shortsoimt-oADx88?si=ZF316HaRRiPGEmis
Step 4: get to low enough body fat. Not shredded but very lean.
Awesome and succinct breakdown. Lifetime PB is 50kg weighted for 1 rep at 75kg bodyweight, need to get closer to that number. Love the lockout on a single arm at 90 degrees standard too. Thank you man
50% 48KG damn I will be thirty before hitting that
Best advice ever😊
Just so y’all know: this is gold, and he’s giving it away.
Thank you my man :)
I’ll be honest I only half remembered this video and thought I had to get 5 sets of 15 half body weight pull ups
5x5 is what I haven't tried. I can do 50 for 10... 100 for one... Half my bodyweight I can do 5 times for a set. But 5 sets is what I need I guess lol.
That’s my recommendation as a base of strength. The most important part is the specific training that follows it to teach you the mechanics of the one arm
I saw a one arm chin up as he went down.
They’re quite similar home boy
I can do a one arm, albeit the form isn’t perfect, but for some reason I can’t lock off at the top like that. Hurts my tendons.
Thanks i am going to try
I would do it before august 2024
How’s it going?
@@kyletroll6628 30kg
1×3
1×2
1×1
BW-64
@@kyletroll6628 30 kg
1×3
2×2
BW-64
So how can guys who don’t have access to weights learn the OAP?
Thank you ❤❤❤❤🤛🤛🤛🔥🔥🔥
I’m 200, I can EASILY do the 5x5 with 100 pounds. Hell my PB is 135 for 2, 95 for 8, and 45 for 20. Full range of motion but I for the life of me can’t do a muscle up or even hold a one arm pull up at the top
Muscle ups are a largely skill based movement. However would you post a set of your 5x5 so I can see if there’s anything with your form that may give hints to your lack of progress
@@cruxlife1109 I’ll try to
looks like s 1 arm chin up to me
80% body weight for 1rep will lead you immediately to oap.
Direct percentages don’t really transfer like that but I’m sure that’s close to strength required
Nice my friend
Where can I buy the rings, belt and the weight for belt if you don’t mind me asking?
Amazon and resell sites are fine
im already at 5x5 @50% I will try the negatives
Upload the set of 5. Form matters a bunch
Or just progress to 30 pull ups which would equal a one rep max for double your bodyweight since you can do double the weight if you can do 30 reps on any exercise, which would mean you could do 1 one arm pull up if you progressed to 30 reps.
That’s not exactly how it works. You start to train endurance at certain point but this is a good approach as well. I agree with that
Doesnt work. I do two sets of 20x pullups 7 days a week, I can do 30 reps max, but I cant even come close to one arm pullup. Im 153 lbs.
@@greasebob if that’s your base of strength I bet I could help you get the one arm in a month max
Or you can build up to 75-80% of youur bodyweight weighted ull up and directly get the minimum strength that it's needed for this movement and train to optimize the tecnique to get it
can do 2 clean OA Pull Ups in a row, but neither can i hold myself in the top position of the OA Chin Up, nor can i do 5 clean 150% bodyweight pullups
You’re using momentum at the top if you can’t hold the top position
Can I do weighteds on the lat pulldown machine?
Yes but it will definitely have less of a direct transfer
Do you have a suggestion for how to structure a week of training to get up to that 5x5@50% of body weight?
Let's say that I have the time to train upper body 2 - 3 times per week. How would each workout look like?
What would the progressive overload look like?
Thanks in advance!
I do offer coaching and design programs. Do you want to dm and we can talk ab it?
Also dude feel free to ask me a few questions I just don’t check TH-cam comments as consistently
Thanks for the reply 🦾 I'll think about the coaching offer.
Hmm I can actually do 5x5 with +50%, done it many times, but I don't think I can do a 1 arm lock-off, will keep trying.
Can you post a video of ur form?
have you tried it?
50% BW would be like 60LBs alright cool figured that out
I pull up 9 reps with 35 kg and my bw is 75 kg but is cam not do this
You can be bench 405. Just train.😮
Well
What is your recommendation for getting to 50% Bw if I can do 5 by 5 with 25% bw
Do small increments every successful workout. Rest 2-3 days between workouts and 3-5 minutes between sets. Warmup thoroughly.
If you want more guidance I have coaching available on my Instagram
What is your instagram?
@@user-uq4uq3hu7v g.the.gecko
god bless
Ahh i can do 5-6 pull ups at max but still got one hand pull ups from both hands🗿 and i have been doing pull ups for 2-3 years im 17 156lbs
What is your opinion on greasin the groove method? i know this isnt ideal for strenght but to increase reps of bodyweight pullups, whats ur opinion on it?
I think it’s definitely useful. I did something similar when I was younger. But closer to max. I think I did like max pull-ups every morning 5-6 days a week
@@cruxlife1109 yeah i think i gotta try it, i've been stuck in like 7/8 pullups, i wanted to do at least 15-20 clean.
Transition tho
Does it count if u grab your arm to keep your body straight. Or does the other arm HAVE to be off to the side?
The other arm can’t be contacting the other arm. That would be applying assistance in anyway
it doesn't matter. just track your grip power. and grip it less by time passes
@@cruxlife1109 what better to do for improvement? One arm pull ups or weighted pull ups?
@@eimonhan6934 improvement in sport or towards a one arm pull-up. Either way I would recommend a combination of both once you have a built a base that’s allows you to reasonably train the one arm progressions
So I gotta do 52.5kg x 5 x 5 😅
Yes. To do a one arm pull-up you must be strong my man
Bro ive been stuck at 10ish clean pullups but my bar at home is kind of thick so its hard to hold onto, should i move to weights?
Yes or you could throw in a set or two if all out max dead hangs at the end of your workouts. BEAT YOUR RECORD EVERY TIME. and don’t be afraid to take rest days. They are quite literally when you get stronger
Ive been able to do far more that all these prereqyisites for at least 2 years and i cant do a one arm pullup. Theres some technique that i dont understand
It may be chest weakness
Hey sir, i have even hit 40 pullups in a row on my good day.. can do 8 reps of one hand supported by other hand at elbow point ... But still i can't do muscle up and one hand pullup ,could you help me in that ,,will be cordially appreciated...
Could you send me a video of ur form thru email. Muscle up and one arm pull-ups have a skill component that needs to be practiced
@@cruxlife1109 what is your email ?
15 clean pulls on rings?? It’ll take months to a year 😂
Oh yes because most people get the one arm pull-up in 36 hours 😂 with a proper program it wouldn’t take you too long
Ok I have 14 pull ups (last two are not the cleanest but I pass with my chin and don’t use my legs so I consider them) and my weighted pull-ups js one set of 5 kg 11 reps and then one set of 2.5 kg for 11 reps
Good luck to me lol
I’d switch over to 3x a week weighted pull training
@@cruxlife1109 isn’t that too fatiguing?
it shouldn't be, especially if you slowly build up with 4 weeks of 2 days first. do you have any other questions I can help answer?@@idopeor4286
how long is 5x5 50% bw gonna take if you can do 5x5 25%bw (20kg)?
I actually surprised myself earlier. I was able to do the assisted one arm pull up where you hold your wrist with your other hand and the other holding on to the bar then pulling yourself up. Only for one rep though lol
Good job but thats a 2 arm pull up. You’re using the muscles of both arms.
Same for one arm chin-ups?
In the end what he's doing is actually a one arm chin-up
Me weighted 40 kg 🥲---> 😁
I did 110lb pull-up but never a one arm. Thanks
I've noticed i'm a lot stronger with chin ups, so Is It good to train weighted chin ups or should i work only on weighted pull ups?
Everyone is stronger with chin ups. You’re using the same back muscles but your biceps now get to help
@@TheTyler701wrong. Its because chin up is better to activate the lats
@@wallesdrop3026people like you are hilarious. What you said is true, but that’s not relevant to what I said. Two things can be true at the same time. Dumbass haha
Bro. In my honest opinion, you missed some steps.
I don't think negative works as well. Though, I've been training for one arm pull-ups for months now and I feel like I'm still so far 😭
I've been doing assisted one arm pull-ups at my forearm and the progress is slow af. I want to be able to do in 1-2 months. I've spent too much time on them.
Slow af controlled negatives were key for me to develop the one arm. To each their own
@@cruxlife1109 Were your elbows okay?
@@smart-ass8518 yeah they were fine. Funny enough Climbing years later stressed them a bunch
Are you sure you are strong enough? Of course, if your muscles are not strong your elbow tendons and connective tissue are gonna hurt a lot. Make sure to get those weighted pullups strong.
@@georgepetrou501 I can do weighted pull-ups. And I'd say I'm strong at them. Currently, my 1 rep max is roughly 70-72% of my bodyweight added. Kind of proud of it. Lol.
I stopped training for one arm pull-ups about two or three months after I made this comment. And dove into weighted pull-ups. And I'm pretty good at them now.
How many times a week do you do the 5x5 and do you do any sort of wave loading, or do you just do linear progression? Do you mix in different grips or do you just do pronated?
Sorry for all the questions lol I’ve been getting pretty strong at weighted chins and the itch to do a one arm is hitting me. I’ve been doing top sets of 8-12 then two back down sets and adding weight once I get to 12 and it seems to be working, I’m wondering if maybe I should add the 5x5 on a different day because I’m still getting good gains out of that.
Most workouts work to some degree. You could totally do one day higher reps one day 5x5. When I was building strength when I was younger I did MWF 3 days a week 5x5 dips and pull-ups and just added 2.5-5lbs each workout I could complete with good form. Long rests between sets. 3-6 minutes. So linear and then just repeat workouts if you fail them so the progression becomes a little less frequent. Linear will get you far no need for fancy periodization until you’re more advanced (completing weighted one arms)
@@cruxlife1109 Thanks for the reply dude, I'll definitely throw in 1 or 2 5x5s into my week and keep chinning the same for now. You're strong as fuck man keep up the good work.
5x5 of 50% of my body weight?! Why not make it an even 80%?
Cause that’s levels of strength that far exceed the ability to do one arm pull-ups
@@cruxlife1109 I was just being facetious. All kidding asides. Did you come up with that number from personal experience or training others? Is that weight required to do a single 1 arm pull-up or multiple?
Do you still train two weighted sessions a week? Been working on this over the past winter but am torn between two heavy days and a light/heavy day each a week.
I don't really see a point in a light day unless you mean lighter weight higher reps. I don't train pullups at all anymore as I've reached a high level and don't have to do much to maintain it
Yeah that is what I mean. Right now I’m just doing two heavy pull up days a few days a part each week.
@@ethanyourd7191 I think that’s perfectly fine as long as you’re continually making progress. What do your workouts look like?
@@cruxlife1109 i'm doing 5x5 weighted chins ups, 4x5 HSPU, 3x6 weighted dips, and 3x6 rows. I'll do that for upper body twice a week
@@cruxlife1109 just to be clear, you do rock climbing which is like doing pull-ups all the time lol.. the average non-climber will have to train them often to maintain a high level of pull-up strength.
What is the recommended rest time between sets for the 5x5?
Around 8 minutes or more. Remember, the sets must be around 100% intensity.
I say 5 min
I have pretty much holding power for chinup around from top to starting phase i can hold for 15 second but still i cant move an inch also 😭 why 😔
How much times a week?
Depends what you can recover from. Start w 2.
@@cruxlife1109 thanks
I am doing 5×5 . 10 kg in hard for me. I am 75kg
If you are not progressing workout to workout you are doing something wrong
What weight would i start with when i can start doing weighted pullups and what increments would i increase it by until i can get to 50% added,
Im 129 lbs btw
Also, where should i get the weight plates and if so, which ones
@@whylife9550 start w 5lbs. Increase by 5lbs every workout. Then if you stall. Mini break and then try 2.5lbs each workout if you really can’t make progress
@@whylife9550 I think I was able to add 5lbs up until 85/90lbs added tho
@@cruxlife1109 i suppose i meant how many and of weight, weight plates i should buy
Also should i start with 5 sets with the weights
I think most important is one arm pull ups with a band
Strongly disagree. Bands help way more at the bottom so you’ll end up developing sticking points. I’ve never trained with bands and have been able to do one arm muscle up
I can hold from top to bottom for 15 second in one arm chinup still I can't move an inch also why ? 😔 😢😭😭 I try to do but I cant barely move also why bro ? Directly tell why ?
I gave up
DM me, let’s make you a plan
Gianni.DeSanto on instagram
@@cruxlife1109 it says there are no results
Wtf all that just for one arm pull up???
It’s a one arm pull-up homie.
How easy do you think it is?
@@georgepetrou501 now. It’s fairly easy but it felt impossible for the first two years of my calisthenics training. Overall I’d say it’s like hard but nothing crazy. A front lever pull-up is harder imo
@@cruxlife1109 yeah, same thing for me. It's not anything you have to try too hard to achieve. It's just that people don't know how to train for it and get stuck a lot. Overall, though, I'd say it's as hard as benching like 280 pounds for the average guy
@@georgepetrou501 one arm pull-up is like benching 280? Hmmm yeah I could see that. I’d compare it more to 315 but I also have a background in weighted dips so benching 280 didn’t take me long
What's your body weight dude ?
Ab 170-175 typically
I'm 180 so it hopefully won't be too much harder 😆
@@keiranbygate3752 it won’t be, I’ve done a one arm pull-up +35lbs. Stop worrying about things like your body weight. If it really ends up holding you back you can always loose weight but I promise you it won’t. Keep focused on your goal and disregard excuses unless they pose a threat of injury. Good luck on your journey
@@cruxlife1109 Thanks for the honest reply and motivation dude, subscribed
@@keiranbygate3752 you got it dude. Keep me updated
I would completely leave out negatives. The intensity is way too high for someone who can't do one arm pull ups yet and the risk of injuring yourself is huge. Using a strap or rubber band to assist your pulling arm is a better method.
If you have properly prepared negatives aren’t going to put you at significant chance of injury. Additionally high intensity exercise is a necessity to develop the level of strength it takes to do one arm pull-ups. If you are worried about the negatives you could simply progress the weighted pull-up further or use a lat pull-down machine to train each arm individually. Although you lose specificity this is another approach that can be taken
@cruxlife1109 I can already do one arm pull ups and when I first started training for it I also did some negatives. But I wouldn't do it again and I wouldn't advise anyone to do it. You're way stronger in the eccentric contraction than in the concentric but therefore the risk of injury is huge. And if you're not getting injured you will need a lot more time to recover and overall progress will slow down. It makes a lot more sense to do weighted pull ups to get the required strength and do assisted one arm pull ups to learn the technique. Negative one arm pull ups don't even teach you the right technique. Geek climber made a very good scientific video about this topic here on TH-cam.
Negatives do make sense if you can also do the positive part but you would never use weight for weighted pull ups for example that you can't pull up and only do the negative part either. Or for bench press or whatever.
Here's the link to the video:
th-cam.com/video/ten0irth_9g/w-d-xo.html
At the risk of being a cynic...kind of a pointless video. It's like saying how to squat 300kg: Step 1 do a lot of bodyweight squats to get the flexibility to progress to a barbell. Step 2: work up to 220kg 5*5.
For some that isn’t common knowledge. Tutorials aren’t pointless they’re subjective
bro it is not that hard
How long did it took you to adapt to the 50% BW pull up? I have around 3 weeks doing it, resting a few days after each session and still struggle with it, I can only do 4 pull ups and a half. I adapted way faster when it was only like 30% BW. I feel a bit stuck right now.
Try this.. weight belt put on around 10 lbs less than you train with. Now put a 10 lbs dumbell between your feet. On your 5th rep, where you get stuck, drop the 10 lbs dumbell to complete the rep
@@alexm3046 sounds really useful actually. i might try this myself
Ain’t no way I’m boutta do +85lbs 5 times for 5 reps
Build up to it??
and dont do squats? ;D or?
I squat
I can do weighted one arm +35lbs so even if I gained 35lbs of lower body muscle which would be fucking insane. I’d still have a one arm pull-up
@@cruxlife1109 Great response lol. I hate these "small leg" copers
@@georgepetrou501 yeah dude I’ve been training my legs alot recently. I’m gonna post a video of me clean squatting 315 directly into one arm pull-up to shut people up
Correction!. You’re doing chin ups!
I can hold from top to bottom for 15 second in one arm chinup still I can't move an inch also why ? 😔 😢😭😭 I try to do but I cant barely move also why bro ? Directly tell why ?
@@susingdfff you’re doing 15 second negatives?
@@cruxlife1109Yes bro, I do normal chin-up with both hands and after reaching at top position I eliminate my left hand and then I try to hold as much I can at top position I can hold for four seconds to five like that middle also I hold like that overall I can hold for 15 seconds so but still I can't move an inch also why bro
@@cruxlife1109I am same person please tell Bhai some TH-camr say negative is very powerful to achieve any exercise then I decide to practice negative then I just try to practice negative with grease the Grove method multiples time a day like that I practice and get this time but still no result while try to perform
@@SaraswatiLamsal-p6s how controlled is the bottom third of your rep. If you don’t control all the way to deadhang, you won’t be able to start the pull
@@cruxlife1109that is relatively weak.compare to top and middle . at top and middle I can hold but after reaching down side more I get down quickly