For me the advice of not going to failure was a game changer. I can't really explain why but hitting failure I might get 15, 11, 6 reps but not hitting failure I can get more like 13,13, 13 and the overall volume is way higher. I've also been using ramping 5x5 sets on my heavy days which fits the bill of not hitting failure to soon. I like the idea of backoff sets though so I might switch to that.
What do you think of step loading for pull ups, where you train twice a week and start with a 3x3, the first day, then 4x3, then 5x3, then reset back to 3 sets with 4 reps, then continue that progression until you get to 5x5. I’ve heard a bunch of calisthenics advocate for this method.
Brendan I have never worked with u but I can totaly agree that yours is probably if not the best but top 5 bcs I Have seen u grind years and years U didnt born strong u had to earn it Respect
I’ve been doing 2x5 90 lbs pull ups at about 185 lbs body weight for a bit over a month as my top 2 heavy sets then I go down to 1x10 45 then rep out body weight to failure. It’s taken me like a month to get from 1x5 to 1x6 on my first set. Also have been finishing with single arm assisted pull ups with a band the goal is to do unassisted in 2025
That’s really solid bro! Well above advanced. Hold back on the RPEs and you’ll progress faster! I got stuck at 90lbs for 5s for so long when I was about your bodyweight. You gotta train submax. My best when I was 190 was 125x5 from dead hang pauses. But it took me fiverver lol I plateaued at 90 cuz I always was rpe 7-9 most sets. These days only my top set hits that high and then after I do rpe 6 or less minus on the bodyweight stuff. Also higher frequency helps but you can’t do that with heavy squats and deads and stuff. Gotta do a specialization program
@ Thanks for the programming advice! I’ll be sure to check out more videos I really liked this one. But yeah usually my RPE very high at least until my form feels likes it’s breaking down. I think I can get away with it for now without having to run a specialized program as 20 years young and go to university so it’s prime time to go all out.
Very wise concep, thanks for sharing! Do you think this whole idea of not just doing very hard sets and sessions across the week holds true even for hypertrophy? My gut feelings say that 100%. Not burning out your cns while improving work capacity and neural efficiency and also giving a minor but still meaningful mtor signaling seems to be a winning formula. And I'm thinking of strength athletes: my logic is that they could also be huge mass monsters but because of weight classes or athletic needs they limit their food intake. But the way they train, especially naturally, is much more efficient and sustainable, on the long run. Proof of it are the highest weight class strength athletes. Going to failure too often on heavy taxing excercises might limit so many lifters' improvement. Pavel Tsatsouline and his peers also have this as a major concept. And they took it from Soviet sport science which ruled the scene for decades. Grease the groove.
Going to failure is the most overrated concept in all of lifting culture. I literally haven’t done a single set to failure minus when I max out singles for years. It’s completely useless imo. Very bad for health and long term adaptation. Thanks for the comment and support brother! 🤙🏼❤️
@BrendanTietz thanks for the feedback, it' really reassuring. The ceo of Pavel's company, Fabio Zonin has the same basic ideology, he applied the Strongfirst priniple of avoiding by far failure to bodybuilding with great succes. By the way he's got another interesting point that he avoids in most part of the year glycolitic training, this means he stays for every set in the 10-15 second timeframe. He says it's way less taxing on the body, doesn't produce that much of oxidative stress which means it takes much less recovery capacities, which enables more volume or frequency. They call it anti-glycolitic training. So they prefer the creatine phosphate system most of the time.
Curious how you define advanced here. You give perimeters for beginner and intermediate, but what weight/reps or other metric would constitute an advanced level puller?
Anything past the intermediate stage. Essentially once you’re at 30% bodyweight load added and doing well over double digit reps! I will say too it counts a lot more if you weight over 175 or so!
I find chin ups and neutral grip pull ups much easier than straight bar pull ups. Is there any transferability among these three variations? Would chin ups progress to pull ups or should the focus be on one or the other?
I tried it so many times. My 1RM clean full range of motion chin up is about +30KG at 85KG bodyweight. Everytime i switch to pull ups it disappointed me to see pull less weights and reps. I switched pull ups for forever. Its really humbling. But i hope it will worth it.
@@iamquadguy I find chin ups and neutral grip whatever-ups a lot easier than pull ups. I would not add weight until I can get 12-15 clean reps with good form. The transfer from chin ups to pull ups isn't obvious to me so I treat each as different exercises. Neither is the transfer from lat pulldowns or other kinds of vertical pulling very obvious either - could be wrong. Some use bands, but I don't like them - so unstable.
@@Measure_With_Your_Heart Thanks. I'll try this. My pull up is much weaker so I'll expect pullup to chin up to even out in time. I suppose rings are another option?
Very very hard to do all 4. I’d say choose 3 major lifts to focus on always and two of them will always take priority event with just SBD outside of those magical cycles which come once in a blue moon
For me the advice of not going to failure was a game changer. I can't really explain why but hitting failure I might get 15, 11, 6 reps but not hitting failure I can get more like 13,13, 13 and the overall volume is way higher. I've also been using ramping 5x5 sets on my heavy days which fits the bill of not hitting failure to soon. I like the idea of backoff sets though so I might switch to that.
Love the video man, signed up for your group coaching, do you know when season 15 block 2 is out?
Good on you for being up front with the cost.
What do you think of step loading for pull ups, where you train twice a week and start with a 3x3, the first day, then 4x3, then 5x3, then reset back to 3 sets with 4 reps, then continue that progression until you get to 5x5. I’ve heard a bunch of calisthenics advocate for this method.
Good video. Another one covering more on form and the strength curve might be useful.
Brendan I have never worked with u but I can totaly agree that yours is probably if not the best but top 5 bcs I Have seen u grind years and years U didnt born strong u had to earn it Respect
I really appreciate those kind words my brother thank you 🤙🏼❤️
Solid. My best was 50 pounds in a backpack x8 @250 pounds body weight
A set of 30 is crazy! I’m currently at 3x3 neutral grip and seeing great gainz!
I’ve been doing 2x5 90 lbs pull ups at about 185 lbs body weight for a bit over a month as my top 2 heavy sets then I go down to 1x10 45 then rep out body weight to failure. It’s taken me like a month to get from 1x5 to 1x6 on my first set. Also have been finishing with single arm assisted pull ups with a band the goal is to do unassisted in 2025
That’s really solid bro! Well above advanced. Hold back on the RPEs and you’ll progress faster! I got stuck at 90lbs for 5s for so long when I was about your bodyweight. You gotta train submax. My best when I was 190 was 125x5 from dead hang pauses. But it took me fiverver lol I plateaued at 90 cuz I always was rpe 7-9 most sets. These days only my top set hits that high and then after I do rpe 6 or less minus on the bodyweight stuff. Also higher frequency helps but you can’t do that with heavy squats and deads and stuff. Gotta do a specialization program
@ Thanks for the programming advice! I’ll be sure to check out more videos I really liked this one. But yeah usually my RPE very high at least until my form feels likes it’s breaking down. I think I can get away with it for now without having to run a specialized program as 20 years young and go to university so it’s prime time to go all out.
Salut, c'est Franck Leboeuf !
iam 220 pounds and i can only do 5 deadhang pullups but i never do pull ups i hate them haha i just do lat pulldown db row etc way better
Nothing wrong with that at all! Pull-ups are just fun to me! Both build great muscle
Very wise concep, thanks for sharing!
Do you think this whole idea of not just doing very hard sets and sessions across the week holds true even for hypertrophy?
My gut feelings say that 100%.
Not burning out your cns while improving work capacity and neural efficiency and also giving a minor but still meaningful mtor signaling seems to be a winning formula.
And I'm thinking of strength athletes: my logic is that they could also be huge mass monsters but because of weight classes or athletic needs they limit their food intake. But the way they train, especially naturally, is much more efficient and sustainable, on the long run. Proof of it are the highest weight class strength athletes.
Going to failure too often on heavy taxing excercises might limit so many lifters' improvement. Pavel Tsatsouline and his peers also have this as a major concept. And they took it from Soviet sport science which ruled the scene for decades. Grease the groove.
Going to failure is the most overrated concept in all of lifting culture. I literally haven’t done a single set to failure minus when I max out singles for years. It’s completely useless imo. Very bad for health and long term adaptation.
Thanks for the comment and support brother! 🤙🏼❤️
@BrendanTietz thanks for the feedback, it' really reassuring.
The ceo of Pavel's company, Fabio Zonin has the same basic ideology, he applied the Strongfirst priniple of avoiding by far failure to bodybuilding with great succes.
By the way he's got another interesting point that he avoids in most part of the year glycolitic training, this means he stays for every set in the 10-15 second timeframe. He says it's way less taxing on the body, doesn't produce that much of oxidative stress which means it takes much less recovery capacities, which enables more volume or frequency. They call it anti-glycolitic training. So they prefer the creatine phosphate system most of the time.
Curious how you define advanced here. You give perimeters for beginner and intermediate, but what weight/reps or other metric would constitute an advanced level puller?
Anything past the intermediate stage. Essentially once you’re at 30% bodyweight load added and doing well over double digit reps! I will say too it counts a lot more if you weight over 175 or so!
@@BrendanTietz At 175 I can get 5x5 with about 60lbs neutral grip. Aiming for half bodyweight 5x5, so still a ways to go.
I find chin ups and neutral grip pull ups much easier than straight bar pull ups. Is there any transferability among these three variations? Would chin ups progress to pull ups or should the focus be on one or the other?
I tried it so many times. My 1RM clean full range of motion chin up is about +30KG at 85KG bodyweight. Everytime i switch to pull ups it disappointed me to see pull less weights and reps.
I switched pull ups for forever. Its really humbling. But i hope it will worth it.
@@iamquadguy I find chin ups and neutral grip whatever-ups a lot easier than pull ups. I would not add weight until I can get 12-15 clean reps with good form. The transfer from chin ups to pull ups isn't obvious to me so I treat each as different exercises. Neither is the transfer from lat pulldowns or other kinds of vertical pulling very obvious either - could be wrong. Some use bands, but I don't like them - so unstable.
@@Measure_With_Your_Heart Thanks. I'll try this. My pull up is much weaker so I'll expect pullup to chin up to even out in time. I suppose rings are another option?
Can i improve Pull up strenght while also improving my sbd strenght?
Very very hard to do all 4. I’d say choose 3 major lifts to focus on always and two of them will always take priority event with just SBD outside of those magical cycles which come once in a blue moon
This dude will destroy the USMC pft for sure
You seen the dude on TH-cam who pays people a dollar for every pull-up? My dream is to run into him someday on the street 😂
@@BrendanTietz i am interesef in a one time training. Is that possible
@@BrendanTietz planch pushup yet?
I got 42 back in the day on my USMC PFT. That was after kipping was banned.
100p best coaching
🤙🏼❤️ my brother
ever consider getting into street lifting?
No but it’s dope af lol
Better switch grips if you're gonna do them daily, your elbows will thank you.
I switch grips regularly for sure! Important for balance in musculature too
Im at a 135 pound pull up.