could be because he trains legs differently: sprinting/running doesn't make a lot of mass, but is incredible for overall health/stamina/cardiovascular ability.
@@jakobottesen fair enough, I tried doing his program and I didn’t really manage to progress as much as I would have liked in 7 months so I’m going try a different method
Started this on 17/10/24 at barely 3x3 of 5kg. Today is now 26/11/24 and last session I managed 4x5 - 5kg, and hopefully I will reach 5x5 next session. Excited to go up to 15kg - will keep this comment updated.
This is exactly the video I’ve been looking for, started doing weighted pull ups about a month ago and straight in at 5x5, started with 10kg then went to 15kg but I was super setting with deadlifts. Increased the weight to 20kg, but once reached failure with weight i’d drop set with BW (around 85kg) Going to try this method going forward
Dope, let me know how it goes! Feel free to join our community (link in description) to share your progress, learn from others and join in on challenges, live calls, etc.
IKR. I actually hate it when guys go "I can do a 80 kg weighted pull-up" and what they mean is bodyweight + 10 kg. Lmao. Bs. People just want themselves to sound impressive. It pisses me off.
@@Red-lm7re Yeah I thought this was some crazy over 100 kg added weight stuff. Made me click I guess, so who's laughing? Just annoying though... I don't know what the highest weighted pull up is, but I've seen someone below 60 kg add 95 kg. Has anyone done +200%?
Great stuff man! This is the programming I'm currently using as I get back into training after a long time off with health stuff. Works well with assisted and bodyweight pullups & dips too!
Congrats on 2k subscribers!!! Also I did not know that overtraining could reduce energy levels outside of the gym. Maybe that is why I am always tired despite sleeping 10 hours a day.
Started doing weighted pull ups in the beginning of this year and set a goal to reach my bw (~80kg) before the end of the year. Currently I am stuck at about 60 kg with a 1RM at 65. I am definitely going to give the Russian method a try.
@@amirtorhan2762 sweet! 🚀 Also, if you want to connect with other like-minded, passionate athletes that push each other to be better every day, consider joining our free community (link in description) and keep us updated on your journey ⚔️
@@nihalbhamrah4726 not to worry, as long as you stay consistent you’ll make lots of progress. In the short term it’ll feel very slow but you’ll look back at 1-2 years of consistent training and realise you’ve made lots of progress
@@nihalbhamrah4726 dope! Feel free to join the free community (link in description) for connecting with other like-minded, passionate athletes, sharing your wins and getting help if you get stuck
@@jakobottesen Would be good to switch up rep ranges i suppose. Im recently did 30kg 3x6, i think after having done it for 5x8 might switch to ur rep ranges
@@AzizPhilosophy Approximately how much time does it take to reach your level? Assuming you workout 2 times per week specifically pullups? Though everyone can't progress in the same pace but I'm curious, can't wait to reach that level
@@CRUSHED_GREMLIN_RL I can do chin ups with 30kg for 10 at a bodyweight of 75kg. I would say if you train intelligently and consistantly you should get there in a year or so. But its hard to say ofc, just go ahead and try. Might be faster or slower than me but you will get there
Going to be trying this. I am curious to see how it goes.. I have been stuck at a plateau of 90-100lbs added for like 3 years now, clearly I have to nail down a program and put specific focus into it. BW is 165ish so I've got a ways to go. A BW added pull up is a monumental goal.
So volumizing like crazy. Got it. Im currently utilizing some other system but might do this for pullup specialization once i hit my body weight for reps. 98kg currently pulling about 75 ish. For dips im pushing 91 kg and even if it looks ridiculous because well, im still using the gravitron the pecs are starting to come up like crazy. Dont discount closed chain exercices like these. They are mega useful.
@@Oi-mj6dv roger that man, best of luck 🫡 feel free to join our community (link in description) for access to a group of other passionate, like-minded athletes to level up with 💪
Best thing I ever did was stop thinking that everything had to be done in one week or 7 days. I switched to working out every other day, and even 2 days in between if I get busy with life or get tired, I allow for life to happen but also try to stay consistent as possible . I’ve been doing Powerbuilding every other day with dunking and legs and then calisthenics upper body push focused and then I do legs again with dunking and Olympic lifting and lastly I do upper body calisthenics again with pull focus. I track all my reps and try to beat the previous same workout the next time it rolls around until I hit my desired rep range and then I up the weight. I touch on max strength 3x3(mostly on compounds), stay mostly in the hybrid range 4x8( on accessories) , touch on bodybuilding range 4x12(isolation exercises) and save the one rep maxs for every month or so to see where I’m at and man has it been working!!
@@LedessindeRoy thanks man! For me, doing only one arm pullup training for a year did improve my weighted pullup a bit. Granted, I would likely have experienced way better gains from doing only weighted pullups instead. But there was some carryover. Also, single limbs are stronger than joint limbs, relatively speaking, and so I was curious to see what effect training one arm at a time would have on a joint-limb exercise like the weighted pullup. I might make a separate video about single vs joint limb performance if people are interested ⚔️
How would you compare this to Alec Enkiri auto regulation pullup/dip program? To summarize: 1 heavy day, 1 volume day On heavy day, work up to a daily max of 3-5 reps, then take 85% of that daily max and perform 2-3 x 6-8 backoff sets On volume day, take 80% of your 3RPM and perform 5x5, adding 2.5lbs every week. Keeping volume constant while increasing weight
That's the spirit 💪 (Btw feel free to join our community (link in description) if you haven't already as you can share your progress with others and learn from other athletes on the same journey)
What should be frequency for this type of program, should do one session per week like week 1 3x3, week 2 3x4 ... And does this also work for other movements like dips, squats deadlifts, and can if be implemented on them simultaneously, considering someone has a good base or one by one is important. Thanks for a great video.
I tend to go for 2 sessions per week 💪 I have mostly used it with weighted pulls, but does also work for dips and I would assume the same goes for squats and deadlifts. You could combine them, but the more movements you try to progress at the same time, the more difficult it is to make significant progress in all (and recovery/sleep/nutrition becomes even more important).
@@ERVYES hahah thanks 🤠 all in all since when I started training with extra load, more or less 3.5 years. But it took quite a bit of testing to get to the system I covered in the video and I spent about a year training only for the OAP, then a few injuries (not from calisthenics), etc. So difficult to say how long it would take for someone purely focusing on calisthenics and with a good program from day 1 lol
hey, great video! i weigh 55kg, and ive been very slowly getting +0.5kg increase per month on my 1 rep max pullup. My PR is now 18kg and working my way to 20 which is great, however...for the last 2 years my reps in weighted pullups have not increased. ive been stuck on 4 pullups of 10kg for a very long time and not sure why. p.s im not fatigued or tired, even after periods of time where i dont trian like on holiday or deload weeks etc, it doesnt change :(
@@JadesFitnessBucketList congrats on a PR of 18kg! I know very few girls that can pull that much 💪☄️ As for your training, it pretty much makes sense that you can “only” do 4 reps of +10kgs given a max of 18kg. What sort of program are you currently following? Feel free to shoot me a direct message in the free community (link in description) and I can look more into it +- we can discuss it on a live call next week
@@jakobottesen hey ah thanks so much! ah it was just a quick thought i had while watching your vid. my previous PR was 14kg 8 months ago and even then i was doing 4 x 10kg pullups. i thought. my strength was increasing given the increase in my 1 rep max but perhaps not in everything! i train calisthenics 2x week 1 and 3x week2 of 1hour 20 mins and although do not implement the russian method, i think i stick to similar things you mentioned in the video. this is a mixture of pullups, dips, handstands, pushups and their variations at bodyweight for endurance, or adding weights, or adding pauses mid muscle tension of the movements etc. youre super strong, so impressive to see all you do!
@@JadesFitnessBucketList hahah thank you! 🤠 do you do weighted pullups in your training though or just bodyweight? And if WPUs, how many sets/reps and when do you increase weight?
@@jakobottesen hey yeh i do, i currently do 4 sets of 5x5kgs pullups for workout 1 and 6 sets of 3x7kg pullups for workout 2 amongst all the other pullup stuff in that 1hour 20 mins workout
Hey- Thank you so much for this nice plan! I've been trying it now for some weeks, and I think it's a great approach (I've even implemented something similar for bench press and I like the progress there as well!). I just had a few questions, which I think would've made the information in the video even better for me. Could you give an idea of how many days per week you would recommend to train the weighted pulls? For example, could I do 3*3 on monday, 4*3 on wednesday, and 5*3 on friday, followed by 2 days off?( That is more or less what I've been doing so far). Moreover, how many minutes rest do you recommend in between each set? And should we go to failure? One issue that I am finding is that I very quickly get stuck on a weight, if I am being very strict on form. For example, I've been working with 30kg weighted pull for sets of 3 reps. I was more or less properly clearing my chin above the bar every rep, with perhaps minor difficulties doing that for the last rep on the last 1-2 sets. But as soon as I moved up to 3*4, it became clear that I am not really clearing the bar after the 3rd rep. What should I do in that case? Is it fine to not quite clear the bar each time, and continue the progressive overload? Or am I better off going back to sets of 3 reps? It becomes a little discouraging after a few weeks, so I've found myself moving forward with reps even though I don't quite clear the bar. Finally, what's your opinion on using different grip styles? I somehow find that neutral grip is where I'm strongest- am I better off sticking to that as it will allow fastest progressive overload? Or should I practice the grip I am worse at/ want most to be strong at (pronated)? Thanks in advance!
I gotchu. I tend to do 2 pull sessions each week. I recommend minimum 3 minutes rest between sets (preferably more, check out this video if curious about rest times for strength gains: th-cam.com/video/512SP4T9kgc/w-d-xo.html). Early on when using the Russian method, you should focus on optimal technique and so leave a few reps in reserve. But as you progress, you typically go to failure on more and more of your sets. There are different ways of dealing with plateaus, but I wouldn't necessarily sacrifice rep quality for quantity. You could re-do particular sessions which you could not hit (e.g. if your target was 4x4 and you got 4 3 3 3), or perhaps it's time for a deload week. When it comes to grip, I'm not really sure what the right answer is here. In the past, I've changed around grip type within every session, so doing a few sets of pronated and a few sets of supinated pulls. Recently, I've tried sticking to mainly 1 grip type for a longer period of time, and that works too. It comes down to personal preference and managing the buildup of overuse strain. If you are using 1 grip type for a long time, you might start to develop "tingly elbows", in which case you'd do well to change grip type Hope that helps! (Btw, if you haven't already feel free to join our free community and connect with other athletes worldwide: www.skool.com/pulling-champions)
What i like to do for deload weeks is do something different eg explosive pull-ups to chest or waist for low reps (eg 1 to 5) w/ the best form i can of my most challenging version of the exercise (eg to clavicle, nipples, belly button, or waist) 3-5 sets and switch to an easier version when i can't do the harder w/ perfect form, or L-sit/ tuck/one leg extended pull-ups. Or possibly work on a skill eg get my first muscle up or increase my #. Or work something completely different eg pistol squats or push up variations.
Interesting approach, but are you resting optimally then? The main point with a deload week is to recover from the recent stimulus you've been through so you are prepared for a new training block
@jakobottesen maybe not the ideal thing for the muscles, but it keep things from getting boring and stale. Also, I will often focus on one or two skills during that time that I've been wanting to learn, or improve.
hey man thanks for the advice just one questions when performing the 3x3 or 5x5 sets, on a scale of 1-10 how Intense should my sets be? (10 means I've reached absolute failure and can't even go half way up)
@@Over9k when you start the program, intensity should not be too high, maybe around 5-7 and you should have some reps in reserve. But as time progresses, you will reach a point where sets are around the 8-10 level. Then it becomes extra important to use deload weeks regularly based on performance +nutrition/recovery
If i were to do this with ring dips too, would it be good idea to superset? 3 to 5min rest between each exercise. So pulls rest, dips rest, pulls rest, dips rest ... to n sets
@@matthewcobbz84 could be done, but it might be extra tough to finish all the sets (lots of sets of high intensity). Personally, I tend to do push and pull on separate days
So, I use to do what you’re talking about. I was doing weighted pull-ups and weighted ring dips alternating (superset). It worked okay, but then I switched to just doing straight sets for my pull-up and dips (3-5 rep range intensity) and I feel like I made better progress, personally. I still use supersets in my exercises that are 6-16 rep ranges. But for the high intensity strength ones, I’ve decided to not superset anymore. This is just my own experience. Side note: I also switched from ring dips to fixed parallel bar dips for my strength days. I’ve been able to notice significantly more progress in the strength department. I still do body weight ring dips (moderate rep range) on my gymnastics rings days, so I’m sure that’s contributing to my strength gains. I’m just not trying to make my RING dips the max weighted one anymore. This transition to fixed for my heavy days has worked well for me. If you’re able, I recommend this.
Most people will have medial epicondylitis with this training regiment. Using rings is generally healthier for joints because you can move from pronated to neutral to supinated. I advise most people to actually do at the same time PT exercises for the wrist to avoid tendinopathy by slowly loading the wrist
@@telkmx sure rings are a bit more gentle on the joints, but I don’t think the choice of bar vs rings is a deal breaker. Generally, I’d argue that most people with a baseline of ~10 clean BW pullups will manage to progress with WPUs without getting injured as long as they’re building up gradually, resting appropriately and deloading from time to time. Of course, if you start to feel strain in any joints, that might be a sign to slow down or alter your training, and if this is ignored you can absolutely get injured. As for physical therapy exercises, they could be useful to add in, especially if you have particular weaknesses you are aware of
@@jakobottesen - Doesn't have to be rings, but I learned the hard way the fully pronated grip is a huge problem for many over 35+. I got tremendously imbalanced and horrible tendonitis on my weak side with bodyweight pull-ups before I got a clue and stopped using fully pronated grip. Just practicing more pull ups won't make mobility issues go away. Stopping that and not fetishizing pull ups and using unilateral exercises got me balanced and healthy again.
Just managed to do my first cycle from 17.5kg for 3 sets of 3 on the 18th August and today i hit it for 5x5. One thing I also did was on the days I had 3 or 4 working sets, I would add a drop-set of 7.5kg for max reps.
@@Daniel-jw7su are you talking about the drop/down set ? I mean I usually just push it to failure. Im young and recover fast so it's not that big of an issue.
@@Daniel-jw7su the strength sets I'd say if its a 5x5 for example the first 3 are RPE 7-8, the 4th RPE 9 and the last is usually failure. But I don't really care about the RPE I just need to hit the target reps whether it feels hard or easy.
Hello great video ! Will be starting this program today, trying to break my 50kg PR plateau. I'm wondering how do you select the starting weight ? Hesitating between 30 and 35, worried that 30 will be too easy and will be wasting few weeks but 35 might be a bit much to start with.
Good luck, let me know how it goes! I recommend starting with a weight you can do for at least 5-6(+) reps with great technique and relative ease. You'll quickly settle into a challenging weight, so I would prefer starting with a too light as opposed to a too heavy load. In the long run, a few weeks of extra training to reach the really challenging loads doesn't really make a big difference either. But picking a too high load, will make progressing quite difficult
@@jakobottesen yeah I thought the same, I checked my training from a few month ago where I did 4x4 with 35 but that's probs a bit too close to be able to progress later. I did start a 4x4 at 30 though, was alright but as you said better lighter than too heavy. I haven't seen you speak of rest times, I usually do 3mn when going heavy how about you?
@@bastien8418 I tend to go for at least (3-)4 minutes Feel free to check out this video if you want a more detailed answer about rest times for strength training: th-cam.com/video/512SP4T9kgc/w-d-xo.html
@@5757-b3c depends on the intensity and volume… could work but if you want to do 2 sessions per week, you quickly run the risk of doing too much volume. Join the free community (link in description) and we can look more into it during one of the live calls next week
@@dizietz nope. I’ve noticed weak/sore/“tingly” elbows from time to time but never got any tendonitis. I believe that: - balancing out pulling with pushing, - alternating between WPUs and WCUs, and - listening to my body (eg lowering volume/intensity when the elbows feel strained) are the factors that got me through with no elbow injuries (at least thus far)
@@jakobottesen cool! I weigh almost 90kg now ( I've been climbing for about 15 years), and whenever my volume of 1 arm pullups goes to over 10 or so a week I get pretty bad golfer's elbow. I suppose it's a bit tougher at my weight/height
@@dizietz maybe you’d benefit from gradually increasing volume? 🤔 feel free to join the free community (link in description) if you want to connect with other passionate climbers and calisthenics athletes. Quite a few of the guys in the group are what you could call OAP enthusiasts - maybe some of them have already solved this problem in their own training. If not, maybe you get some value from the oap course modules in there
At the age of 47 I got severe golfer's elbow from one-armed pull ups. For 30 years before that I never had any problems. But now it seems my elbows will never heal perfectly. When you are young it is easy to train and progress seems easy, but stress and injuries will accumulate and you have to adjust.
This is a whole other topic which deserves its own video, but here are some quick ideas: - re-allocate training volume (spend less time on non-essentials (and possibly more time on essentials)) - alternate/vary grip type - work on particular weaknesses you might have in your pulling pattern (initiation vs locking out, etc.)
The most difficult part about weighted pull ups is issues in the elbow in my opinion. Adding weight is generally easy, but at least my elbows give out far faster than my strength, even when I try to go really slow in the weight increase, and even though I climb a lot so you'd think they would be up for it. So OAP and heavy weighted is for me just basically just a check if your genetics for connective tissue and ligaments are good haha
Try commando or rings. Or strengthen your triceps or forearms. My elbow pain was basically gone when I started to train my forearms, other than occasional tendonitis when i overreach lol
What worked for me when i was a teenager 10 years ago, i did pull ups everyday before any other gym training session and it was simple 3 sets of maximum pull ups either with weight or even with own body weight and resting for 5 minutes after each set, My maximum was 38 pull ups with own body and i didn't even knew what straps were or chalk i used just my bear hands, or i could do +50kilos for 6 reps , at the time my own weight was 71 kilo. Sadly i dumped pull ups and now 10 years later i am trying to retrain myself, however my methods seems to be to harsh on my current body, from 38 i dropped to 8, last year started doing pull ups however only few times a week, now i can do 26 , but my bodyweight is 82kilos. I will need to use your progression method for sure
@@thaddeus2447 keep it up, let me know how it turns out 💪 feel free to join our free community (link in description) to share your progress and learn from other like-minded, passionate athletes
hey man! great vid! just a quick Q - when you talked about the progression of 3x3, 4x3,5x3 you meant to do that in the same week? so you train 3x per week, and then on week 2 you move on? what about trainees who train 2 times a week?
@@jakobottesen thx for answering ! So just to be sure i fully understand what you’re saying - week 1: 3x3, 4x3, week 2: 5x3, 3x4, week 3: 4x4, 5x4 and so on?
twice a week to begin with is good. Don’t do that 3x a week or more, strength training requires a lot of recovery. If you do it once a week you can do a hypertrophy training on your second workout day, this method is called concurent periodisation and is great to avoid plateaus and progress long term
@@mortenprins if you mean rest, I tend to do minimum 3 minutes between sets, sometimes as much as 5 minutes rest. Don’t worry too much about how many minutes though. Go back to the bar when you are mentally and physically ready for the next set. This is important when doing high intensity strength training 💪
If I can Alr skip ahead by a session or 2 should I or should I stay on track with the plan? And by the way I really appreciate the tips and I see you responding to comments thanks for helping us
Generally, I would recommend staying on track with the plan. If you are doing a weight that is waaaay too easy, then sure it's worth restarting the cycle at a more appropriate weight. Otherwise, stick to the program. The time you'll save by skipping a few sessions is nothing compared to the gains you'll see from truly consistent and incremental training
I wonder if this will transfer to finger strength for climbing, which is notoriously difficult to improve. So instead of 3 sets of 3 reps working up to 5 sets of 5 reps, you could do 3 sets of 5 second hangs, working up to 5 sets of 10 second hangs
How do incorporate this in my weekly training? 3x a week? Mon wens fri? Example mon 3s, wens 4s, fri 5s? Or 1 week.. 3s on all. Next week 4s on all. And so on? And how can I do this 2x a week?
@@mikimilostnic2366 2x per week. Start with 3x3 then 4sets x 3reps, 5 sets x 3 reps, 3 sets x 4 reps, … More details about this in the latest video: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=Gbmtn7bx-4e6RAml
@@xozu the main objective with this system is to build strength. But it does of course build some muscle and can be modified if you want to focus more on hypertrophy 💪
I will give it a try, I recently got stuck at my weighted pull ups, I am 63kg and currently can do 40kg for 5 reps, so what weight would you recommend me to start? Should I test my max for 3 reps and go from there or, start lighter with 40 kg and slowly build it up? Thanks in advance, also nice vid, got a new sub 💪
@@paweljel5608 Btw, if you want to connect with other passionate calisthenics athletes and get access to courses, monthly challenges and weekly live calls, consider joining our free community (link in description)! 💪🚀
hi! great video i will try this out. I just have one question, if say i start at 3 reps of a certain weight, what’s stopping me from resting more and jumping straight to 5 sets of 3 reps until i’m able to do 3 sets of 4 reps?
@@br34kf4st7 not much in the beginning, but as you increase weight, it will be difficult to jump straight into 5 sets of 3 reps at a new weight (it can be a bit heavy on the joints for the first session @ new weight), and it’s generally recommended to gradually increase
I started doing 1x3 4x5 a top set and 4 working sets, Increasing the working set by one set each week. Closer to comp lower the sets and start doing 1x1 and 3x3 to make sure the training is more specific to a one rep max. What do you think?
@@emmanuelokoro1793 honestly that sounds quite good. It might be a rather high volume if you do lots of accessory exercises as well, but we can discuss it more on a live call if you’re in the free community (link in description)
@@user-yt9xe3hq4p you change sets/reps every training session. You only do 3x3 once, then 4x3 then 5x3 then 3x4, 4x4 etc. You do each session once. Maybe it makes more sense the way I explained it in my most recent video (push/pull calisthenics strength program): th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=PeXRt-VkImyIk9eg
@@user-yt9xe3hq4p you got it boss 💪⚔️ btw, if you haven’t already, join the free community (link in description) and get access to other like-minded, passionate athletes around the world to level up with 🚀👊
Curious what your thoughts are on this. I’m an intermediate to advanced lifter. I’ve been bulking for 2 years. Currently 6 feet 223lbs. I’m able to hit regularly 8-9 clean pull ups and have been able to maintain that for most of my bulk. My weighted max is 60lbs at my current weight. I do notice a brief period each time my weight goes up where my reps across sets get harder which is why I stopped adding weight and just do BW now. How do you account for weight fluctuations? Is it better to stay leaner and lighter then progress from there? Thanks for the video!
@@alexandrehendrix8407 personally I don’t really do cutting/bulking, so I don’t have too much knowledge about this. I tend to main gain (slowly slowly add on tissue), and then the Russian method works well. But I am not sure what tweaks it would need if any at all when bulking… the thing that the Russian method does well is mitigating weight and strength fluctuations that occur (even at a “constant” bodyweight). As long as you’re not dirty bulking / in a massive calorie surplus though, I think it would be possible to do the Russian method (although maybe 2 sessions at each set/rep number)
hello and thanks for the video, I want to start training using this method. I have a couple of questions: how long should i rest between sets? how many times a week should i train pull strenght? im also training front lever, so should i train it in the same session? after the strenght workout, can i finish it with emom?
@@prot08 MINIMUM 3 minutes rest time, 2 pulling sessions per week, can combine with FL in same session with emoms at end but arguably not the best approach… Check out this video for more details about the program: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=1U0R2VCoA3_Yyh0B And join the free community (link in description) to discuss these things further + a specific approach that would work well for you
I tend to do 2 workouts per week. After a deload you want to get back to the system as quickly as possible. Maybe you want 1 session to build up, or 2 or 3, but try to get back to the Russian method as quickly as possible
@@lenny.phl_official 2 days per week pull; then you can do similar setup 2 days push. More extensive video about this: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=DSNHesWzAOzeHihm
how many days per week do you do this? and would it be safe to add another more hypertrophy orientated back exercise after this? (eg lat pulldown/pullover/t-bar row) cheers bro!
@@sebhv6533 2 days per week. I don’t think it would necessarily be unsafe to add another exercise after the WPUs, but another question would be if there is a point to it… If your main priority is strength, hypertrophy must take a bit of a backseat. Conversely, if muscle growth is #1, you would have to program accordingly. Can you do a bit of both? Sure, but none of them will be optimal - this is important to be aware of. Sometimes I add on some bodyweight rows after the WPUs, but that’s lighter intensity and more to get in some horizontal pulling as opposed to strictly for hypertrophy or other purposes. If you want to discuss these things in greater detail, feel free to join the free community (link in description) and make sure to pop by some of the weekly live calls we have. TLDR: you can add an exercise for hypertrophy but it usually has an impact on your pure strength gains (at least to some degree), so be aware of your goals when outlining your program and make sure to rest adequately
I have shift job in prison guard so i have poor sleep bcause i have to stay up all night. Even when i off from night shift, sometimes i still have to go office in the morning or afternoon bcause additional task..can you give me tips for this case please?
@@andimoehammadarisman9084 I would say focus on the things you can do: - train at the intensity your rest/recovery allows you to train at + stay consistent (you might not be able to go “balls to the wall” in your training but “long term consistency beats short term intensity“) - eat well - try to get in power naps (before/)after workouts for some extra recovery - alternating cold/warm showers can also be great for recovery Hope some of that helps.I can make a longer video about recovery strategies and resting in the near future if that’d be interesting 💪
I am currently implementing method you explained. I am on +30kg 5 Times 4 reps. That Is 20 pullups in total per training. Before i started to add weight i was doing 5 rounds of 6 sets with 4 reps and 30 seconds pauses inbetween. That Is 5*6*4 120 pullups in around 20 minutes. High volume and intensity. When i do weighted pullups, and finish training, i feel i have lot of strenght left in the tank. What will i lose and what will i gain by choosing weighted over high volume workouts? Is there Any way to combine those 2 or they will negatively impact eachother?
By choosing weighted pull-ups, you'll gain greater total pulling strength. By doing less intense, high volume workouts, you will improve endurance to a greater degree. Both can be combined, but this will provide suboptimal strength gains and suboptimal endurance gains as opposed to either of the focused approaches. But you'll target both some strength and some endurance Hope this helps
I know this progression system works on compound movements like bench, squats, deadlifts etc. But you got me wondering, does it work on isolation movements with different rep ranges??
@@antoonkraicheh97 I’ve thought about this myself but never really done any testing for it… I usually end up thinking higher rep ranges are advantageous either for hypertrophy or for lowering the risk of injury with weaker muscles you want to strengthen. Could be dope to test though, although it probably is a bit more tricky than with compound movements
In terms of frequency, how many times a week do you train pull-ups following this russian progression? I’ve been training pull-ups twice a week but feel like i have plateaued, do you think once a week would be better?
I'd say feel it out. 32.5kg is probably a good next step, but you might be able to go for 35kg (a full 10kg increment, but don't rush into this if it seems a bit too rough on the body) or maybe it'd be better to first go for 30kg Let me know how it goes! 💪
Hey Jakob How important is deloading? My sleep and nutrition is always good, so I rarely feel tired to be honest but I also have never done a period of deloading (not sure what I would even do with the extra 1-2 hours tbh lol)
@@bopndop2347 it of course depends on your training intensity and a few other factors… And I can’t speak for everyone but in my experience I like to train hard and I don’t believe I would be able to do so as effectively as I am currently, if I didn’t take deloads regularly. They’re a great tool for avoiding plateaus and letting your body recuperate after a tough bout of training
@@jakobottesen Thanks for the insight. I will consider implementing a week for it to try. I do feel that I train relatively hard, almost always to failure but again, my progression has been slow-to-average in speed. Thank you!
@@bopndop2347 no worries! Btw, feel free to join the free community (link in description) to join weekly live calls and progress alongside other passionate athletes 💪🚀
Some friendly comments after watching 'Day 68': 1. not sure how you 'ramped up' to 68kg, but it looks like you jumped from 50kg to 68? I would probably do 50, 60, 65, 68. 2. I think climbers have slightly different form than streetlifters, but I would try to pause at the bottom before starting the rep, maintain straight legs (or the same degree of bend) throughout and avoid any lower body movement, and fail the rep after any 'double movement' (up/down/up). 3. not sure about your programming, but have you tried tapering/peaking up (or periodization in general) to a 1RM attempt? you probably can't remain in a 'peaked' state for 68 days and might have gotten a slightly better max
@@fshiu thanks for the comments, I’ll keep them in mind 🤠 as for the max, I specifically wanted to test out doing a gradually heavier WPU every day. But yes I am aware that this is not optimal for peaking. I’m considering doing a proper max test in the coming weeks
Early on when starting with the Russian method, I would recommend to have a few reps in reserve and focus on great technique. But once you get fully into the program, you have very few if any reps in reserve at all. I tend to go to failure for a good portion of my sets, and for the rest I tend to have no more than 1-2 reps in reserve (for example early in the workout or early in a Russian method cycle)
@@jakobottesen in general, for example i train pull push, how I have to set the workout how many series, how much exercise with weighted pull up/ dips…. Can I train skill with endurance/ strenght training? Thank you g
I'd put it this way: the more pulling strength you have, the better you'll do with the OAP. But from my experience, you need to do specific OAP training to get the best OAP results
@@jakobottesen thanks for your response! But how to combine this program with the OAP progression? Do I need to add OAP training after weighted pull ups sets?
@@maxantsyferov5493 personally I have had times in my training where I have prioritised one over the other. OAP training is quite taxing so if anything I’d start off the workout with a few OAP-related sets, then do WPUs, if the OAP is the main priority. Otherwise, it might not be optimal to have them both in the workout split at the same time… although you could use one arm hangs and scap pulls/shrugs as supplementary exercises if your priority is WPUs
@@jakobottesen what would you say about splitting OAPs and WPUs by days? For example, I have 2 heavy trainings per week, what if I do weighted pull ups + weighted dips on Monday, light workout on Wednesday and OAPs + weighted dips on Friday?
@@jaapvaneendenburg8307 perhaps, but you can supplement with a bit extra work on accessory movements Also, I usually combine this training with bjj or climbing, so I get pretty tired regardless
Hi there! My 1 rm is around 42.5kg @ 64kg bw and I'm on a 3x5 program whereby I increase the weight by 1.25kg whenever I am able to complete all 3 sets. The 3x5 went really well for 4months but I suddenly stalled hard at 32.5kg for over a month. Would definitely be giving the Russian method a try. Let's say I complete 30kg 5x5, what do you think is an appropriate 3x3 weight for my next session? At least base on your experiences at this weight range
@@junholow3157 Depends how it feels… 37.5kg is probably a relatively safe bet. You might be able to make 40, but depending on how long you spend on 30kg and how well your reps move, you could struggle. I’d test it out when you get to that point. My most recent video covers some more programming tips / progression stuff in greater detail, so feel free to check it out too: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=vpJJOfgTx1Chu7KR If you start with the Russian method now, would you start with 30kg for 3x3 or jump in at other set/rep numbers?
@@jakobottesen thank you! 37.5kg sounds decent. I was intending to start off with 5 sets of 3 for my first session with 4-5mins rest between sets, which should be manageable. If I only manage 4 sets, then my next session would be 5 sets of 3 instead etc.
@@junholow3157 nice, sounds good! 💪🚀 btw, feel free to join our free community (link in description) and level up alongside likeminded, passionate athletes all over the world ⚔️
How often were you doing this per week? I’m planning on doing it 3 times a week in between my boxing training, Tuesdays Thursdays and Sundays we’re going to be for weighted pull ups
After each day of workout do I take one day of rest? or do I do it 4/5 days repeatedly then take rest for 1/2/3 days? I mean I can do that everyday, which also feels good, but there is a concern regarding muscle fibers healing and becoming stronger than before.
@@CRUSHED_GREMLIN_RL if you’re asking about rest days, I would normally do 1-3 rest days per week depending on the type of program I’m running. But when it comes to WPU sessions specifically, I would do no more than 2 times per week. The other days I would train legs and push. Hope that answers your question 💪
@@jakobottesen i do weighted chinups, after each day of chinups, I rest 3 days, i thought I was taking too much rest resulting in inefficient use of time
@@CRUSHED_GREMLIN_RL 3 days works well. You could alternatively do 2 and 3 days rest every other interval. So for example Mon pull, 2 days rest, Thu pull again, then 3 days rest. But 3 days is good. That gives you enough rest to ensure really good training sessions ☄️
@@CasperDaniels-v9d minimum 3 minutes. For more details and extra volume, feel free to check out this video: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=3cWdKbH_Y3H92vuU
Lmao chicken legs😂
Cope
Okay?
Actually, he's got decently developed legs. Just not bulky.
Cry more
could be because he trains legs differently: sprinting/running doesn't make a lot of mass, but is incredible for overall health/stamina/cardiovascular ability.
This is pretty much Dominik Sky’s weighted pull up program
@@fartexboy4225 yes very similar, I started using his system a few years ago 👊💪
@@jakobottesen fair enough, I tried doing his program and I didn’t really manage to progress as much as I would have liked in 7 months so I’m going try a different method
@@jakobottesen no hate tho, I’m sure it works really well for other people
@@fartexboy4225 that’s valid… sometimes you have to make a few adjustments (e.g. rep and set ranges, weight increments, etc.)
@@fartexboy4225 feel free to join the free community (link in description) and keep us updated on the other program!
Started this on 17/10/24 at barely 3x3 of 5kg. Today is now 26/11/24 and last session I managed 4x5 - 5kg, and hopefully I will reach 5x5 next session. Excited to go up to 15kg - will keep this comment updated.
Great job, keep it up! I'm excited to see how you progress
This is very similar to the 3×3 deadlift program I followed that helped me bring my deadlift from 545lbs to 600lbs at 174lbs bodyweight. Great advice.
That is awesome!
Can u explain that program? Or post a link? Im interested in my deadlift
This is exactly the video I’ve been looking for, started doing weighted pull ups about a month ago and straight in at 5x5, started with 10kg then went to 15kg but I was super setting with deadlifts.
Increased the weight to 20kg, but once reached failure with weight i’d drop set with BW (around 85kg)
Going to try this method going forward
Dope, let me know how it goes! Feel free to join our community (link in description) to share your progress, learn from others and join in on challenges, live calls, etc.
Ok that's crazy didnt know I can do a 100% weighted pullup
IKR. I actually hate it when guys go "I can do a 80 kg weighted pull-up" and what they mean is bodyweight + 10 kg. Lmao. Bs.
People just want themselves to sound impressive. It pisses me off.
@@Red-lm7re Yeah I thought this was some crazy over 100 kg added weight stuff. Made me click I guess, so who's laughing? Just annoying though...
I don't know what the highest weighted pull up is, but I've seen someone below 60 kg add 95 kg. Has anyone done +200%?
@@Red-lm7re If this pisses u off u're in for a world of trouble once u grow up
Think u'd rather call it 200% bodyweight pullup, not a 200% weighted pullup. So he simply wrong for the title.
Great stuff man! This is the programming I'm currently using as I get back into training after a long time off with health stuff. Works well with assisted and bodyweight pullups & dips too!
bro this video is full of gold, thanks man
@@kendensetsu1604 happy to help bro 💪💪
Trust me guy for pure strength that the best programme
When ur progress slow down add 5kg not 10kg and Again add 2k5 not 5kg
@@garymadlon3028 yeah buddy 💯🔥
@@garymadlon3028 or even 7.5 or 8kg before 5kg, but true good general approach
Congrats on 2k subscribers!!! Also I did not know that overtraining could reduce energy levels outside of the gym. Maybe that is why I am always tired despite sleeping 10 hours a day.
@@jerryreuss5755 thanks man and yeah most definitely. overtraining is a serious hindrance to overall consistency and strength gains
Thank you for the video.
Love this!
@@ancientaryanmogger thanks man 💪🔥
thanks for for the video
Great video ! I don’t know why but you look like a ‘young Corey Feldman’ to me haha. Keep up the good work
Thanks buddy hahahaha
Thanks man adding volume before increasing weight for wt pull ups. ❤
@@denoffitness3379 you got it bro 💪👊
Started doing weighted pull ups in the beginning of this year and set a goal to reach my bw (~80kg) before the end of the year. Currently I am stuck at about 60 kg with a 1RM at 65. I am definitely going to give the Russian method a try.
@@amirtorhan2762 sweet! 🚀 Also, if you want to connect with other like-minded, passionate athletes that push each other to be better every day, consider joining our free community (link in description) and keep us updated on your journey ⚔️
Really thats sooo soo great meanwhile me stupid weak can only do with 20kg 😢only
@@nihalbhamrah4726 not to worry, as long as you stay consistent you’ll make lots of progress. In the short term it’ll feel very slow but you’ll look back at 1-2 years of consistent training and realise you’ve made lots of progress
@@jakobottesen i will incorporate your training principles
@@nihalbhamrah4726 dope! Feel free to join the free community (link in description) for connecting with other like-minded, passionate athletes, sharing your wins and getting help if you get stuck
these are great tips. thanks Jakob!
@@JLngns thanks man, I gottu 💪🚀
i literally use the exact same progression but my range is 3-5 sets 6-8 reps, adding 5 kg. its golden
@@AzizPhilosophy sounds dope, might try this myself at some point
@@jakobottesen Would be good to switch up rep ranges i suppose. Im recently did 30kg 3x6, i think after having done it for 5x8 might switch to ur rep ranges
@@AzizPhilosophy that’s the beauty of the overarching system here: you can tweak rep and set ranges (+ weight increments) and keep progressing
@@AzizPhilosophy Approximately how much time does it take to reach your level? Assuming you workout 2 times per week specifically pullups? Though everyone can't progress in the same pace but I'm curious, can't wait to reach that level
@@CRUSHED_GREMLIN_RL I can do chin ups with 30kg for 10 at a bodyweight of 75kg. I would say if you train intelligently and consistantly you should get there in a year or so. But its hard to say ofc, just go ahead and try. Might be faster or slower than me but you will get there
Great video mate 👍
@@brianpaul541 thanks man 🔥⚔️
Very useful. Thank you!
@@user-sh9xd4ou1g glad it helped! 💪☄️
Going to be trying this. I am curious to see how it goes.. I have been stuck at a plateau of 90-100lbs added for like 3 years now, clearly I have to nail down a program and put specific focus into it. BW is 165ish so I've got a ways to go. A BW added pull up is a monumental goal.
@@musicandlaughter_ good stuff, let me know how it goes (feel free to join the free community (link in description) and share progress there) 💪
i did something similar with weighted dips and i got from 13kg to 25kg in 3-4 weeks
So volumizing like crazy. Got it. Im currently utilizing some other system but might do this for pullup specialization once i hit my body weight for reps. 98kg currently pulling about 75 ish. For dips im pushing 91 kg and even if it looks ridiculous because well, im still using the gravitron the pecs are starting to come up like crazy. Dont discount closed chain exercices like these. They are mega useful.
@@Oi-mj6dv roger that man, best of luck 🫡 feel free to join our community (link in description) for access to a group of other passionate, like-minded athletes to level up with 💪
@@jakobottesen thanks man!
Very informative video and really well made/edited. Thankyou, keep making them
Thanks, will do! 💪
Best thing I ever did was stop thinking that everything had to be done in one week or 7 days. I switched to working out every other day, and even 2 days in between if I get busy with life or get tired, I allow for life to happen but also try to stay consistent as possible . I’ve been doing Powerbuilding every other day with dunking and legs and then calisthenics upper body push focused and then I do legs again with dunking and Olympic lifting and lastly I do upper body calisthenics again with pull focus. I track all my reps and try to beat the previous same workout the next time it rolls around until I hit my desired rep range and then I up the weight. I touch on max strength 3x3(mostly on compounds), stay mostly in the hybrid range 4x8( on accessories) , touch on bodybuilding range 4x12(isolation exercises) and save the one rep maxs for every month or so to see where I’m at and man has it been working!!
Sounds like a great approach! Keep it up bro 💪
Amazing ! Does it help to achieve one arm chin up ? Thank you for the video 👍
@@LedessindeRoy thanks man! For me, doing only one arm pullup training for a year did improve my weighted pullup a bit. Granted, I would likely have experienced way better gains from doing only weighted pullups instead. But there was some carryover. Also, single limbs are stronger than joint limbs, relatively speaking, and so I was curious to see what effect training one arm at a time would have on a joint-limb exercise like the weighted pullup. I might make a separate video about single vs joint limb performance if people are interested ⚔️
Do you have back transformation photos from when you started to end? That would be cool to see
@@foolishyish hahah I can check 💪
I intuitively found something similar to the Russian method, so I was really happy to see that it was a known thing.
Sir i have a weighted belt from you. Great video
@@dyb2036 thanks sir, glad you enjoyed it 💪⚔️
been stuck on +40kg for the past year, will be utilising this method and will feedback with my progress 👍
@@lukemcsweeney7331 let’s go! 💪📈
How would you compare this to Alec Enkiri auto regulation pullup/dip program?
To summarize:
1 heavy day, 1 volume day
On heavy day, work up to a daily max of 3-5 reps, then take 85% of that daily max and perform 2-3 x 6-8 backoff sets
On volume day, take 80% of your 3RPM and perform 5x5, adding 2.5lbs every week. Keeping volume constant while increasing weight
This program took me to a +100lb dip and chin @175lbs BW
@@victorgomez6330 I have no experience with this program myself, but on the surface it looks like it could work well. Might try it out in the future
Lets try it out. See you in 6 months
That's the spirit 💪 (Btw feel free to join our community (link in description) if you haven't already as you can share your progress with others and learn from other athletes on the same journey)
What should be frequency for this type of program, should do one session per week like week 1 3x3, week 2 3x4 ...
And does this also work for other movements like dips, squats deadlifts, and can if be implemented on them simultaneously, considering someone has a good base or one by one is important.
Thanks for a great video.
I tend to go for 2 sessions per week 💪
I have mostly used it with weighted pulls, but does also work for dips and I would assume the same goes for squats and deadlifts. You could combine them, but the more movements you try to progress at the same time, the more difficult it is to make significant progress in all (and recovery/sleep/nutrition becomes even more important).
Subscribed
@@FrostyTheOne_ yeah buddy 💪🔥
You gonna be big, boy, excellent quality videos. How long it took you to reach 200% bw pull?
@@ERVYES hahah thanks 🤠 all in all since when I started training with extra load, more or less 3.5 years. But it took quite a bit of testing to get to the system I covered in the video and I spent about a year training only for the OAP, then a few injuries (not from calisthenics), etc.
So difficult to say how long it would take for someone purely focusing on calisthenics and with a good program from day 1 lol
@@jakobottesen I started doing WPU last week with this method, currently at 16 kg 3x3 63 bw. Might be a good idea to document the process
@@ERVYES absolutely! 💯 Feel free to join the free community (link in description) and share your progress / connect with others
hey, great video! i weigh 55kg, and ive been very slowly getting +0.5kg increase per month on my 1 rep max pullup. My PR is now 18kg and working my way to 20 which is great, however...for the last 2 years my reps in weighted pullups have not increased. ive been stuck on 4 pullups of 10kg for a very long time and not sure why. p.s im not fatigued or tired, even after periods of time where i dont trian like on holiday or deload weeks etc, it doesnt change :(
@@JadesFitnessBucketList congrats on a PR of 18kg! I know very few girls that can pull that much 💪☄️ As for your training, it pretty much makes sense that you can “only” do 4 reps of +10kgs given a max of 18kg. What sort of program are you currently following? Feel free to shoot me a direct message in the free community (link in description) and I can look more into it +- we can discuss it on a live call next week
@@jakobottesen hey ah thanks so much! ah it was just a quick thought i had while watching your vid. my previous PR was 14kg 8 months ago and even then i was doing 4 x 10kg pullups. i thought. my strength was increasing given the increase in my 1 rep max but perhaps not in everything!
i train calisthenics 2x week 1 and 3x week2 of 1hour 20 mins and although do not implement the russian method, i think i stick to similar things you mentioned in the video. this is a mixture of pullups, dips, handstands, pushups and their variations at bodyweight for endurance, or adding weights, or adding pauses mid muscle tension of the movements etc.
youre super strong, so impressive to see all you do!
@@JadesFitnessBucketList hahah thank you! 🤠 do you do weighted pullups in your training though or just bodyweight? And if WPUs, how many sets/reps and when do you increase weight?
@@jakobottesen hey yeh i do, i currently do 4 sets of 5x5kgs pullups for workout 1 and 6 sets of 3x7kg pullups for workout 2 amongst all the other pullup stuff in that 1hour 20 mins workout
@@JadesFitnessBucketList how long do you tend to rest between sets and what other pulling movements do you do?
Hey- Thank you so much for this nice plan! I've been trying it now for some weeks, and I think it's a great approach (I've even implemented something similar for bench press and I like the progress there as well!).
I just had a few questions, which I think would've made the information in the video even better for me.
Could you give an idea of how many days per week you would recommend to train the weighted pulls? For example, could I do 3*3 on monday, 4*3 on wednesday, and 5*3 on friday, followed by 2 days off?( That is more or less what I've been doing so far). Moreover, how many minutes rest do you recommend in between each set? And should we go to failure?
One issue that I am finding is that I very quickly get stuck on a weight, if I am being very strict on form. For example, I've been working with 30kg weighted pull for sets of 3 reps. I was more or less properly clearing my chin above the bar every rep, with perhaps minor difficulties doing that for the last rep on the last 1-2 sets. But as soon as I moved up to 3*4, it became clear that I am not really clearing the bar after the 3rd rep.
What should I do in that case? Is it fine to not quite clear the bar each time, and continue the progressive overload? Or am I better off going back to sets of 3 reps? It becomes a little discouraging after a few weeks, so I've found myself moving forward with reps even though I don't quite clear the bar.
Finally, what's your opinion on using different grip styles? I somehow find that neutral grip is where I'm strongest- am I better off sticking to that as it will allow fastest progressive overload? Or should I practice the grip I am worse at/ want most to be strong at (pronated)?
Thanks in advance!
I gotchu.
I tend to do 2 pull sessions each week.
I recommend minimum 3 minutes rest between sets (preferably more, check out this video if curious about rest times for strength gains: th-cam.com/video/512SP4T9kgc/w-d-xo.html).
Early on when using the Russian method, you should focus on optimal technique and so leave a few reps in reserve. But as you progress, you typically go to failure on more and more of your sets.
There are different ways of dealing with plateaus, but I wouldn't necessarily sacrifice rep quality for quantity. You could re-do particular sessions which you could not hit (e.g. if your target was 4x4 and you got 4 3 3 3), or perhaps it's time for a deload week.
When it comes to grip, I'm not really sure what the right answer is here. In the past, I've changed around grip type within every session, so doing a few sets of pronated and a few sets of supinated pulls. Recently, I've tried sticking to mainly 1 grip type for a longer period of time, and that works too. It comes down to personal preference and managing the buildup of overuse strain. If you are using 1 grip type for a long time, you might start to develop "tingly elbows", in which case you'd do well to change grip type
Hope that helps!
(Btw, if you haven't already feel free to join our free community and connect with other athletes worldwide: www.skool.com/pulling-champions)
What i like to do for deload weeks is do something different eg explosive pull-ups to chest or waist for low reps (eg 1 to 5) w/ the best form i can of my most challenging version of the exercise (eg to clavicle, nipples, belly button, or waist) 3-5 sets and switch to an easier version when i can't do the harder w/ perfect form, or L-sit/ tuck/one leg extended pull-ups. Or possibly work on a skill eg get my first muscle up or increase my #. Or work something completely different eg pistol squats or push up variations.
Interesting approach, but are you resting optimally then? The main point with a deload week is to recover from the recent stimulus you've been through so you are prepared for a new training block
@jakobottesen maybe not the ideal thing for the muscles, but it keep things from getting boring and stale. Also, I will often focus on one or two skills during that time that I've been wanting to learn, or improve.
@@lewisgordon1490 if it works, it works 💪
hey man thanks for the advice just one questions
when performing the 3x3 or 5x5 sets, on a scale of 1-10 how Intense should my sets be? (10 means I've reached absolute failure and can't even go half way up)
@@Over9k when you start the program, intensity should not be too high, maybe around 5-7 and you should have some reps in reserve. But as time progresses, you will reach a point where sets are around the 8-10 level. Then it becomes extra important to use deload weeks regularly based on performance +nutrition/recovery
@jakobottesen thank you so much bro
Grattis Jakob💪
@@akseli7490 hahaha takker bro 💪🔥
If i were to do this with ring dips too, would it be good idea to superset? 3 to 5min rest between each exercise. So pulls rest, dips rest, pulls rest, dips rest ... to n sets
@@matthewcobbz84 could be done, but it might be extra tough to finish all the sets (lots of sets of high intensity). Personally, I tend to do push and pull on separate days
So, I use to do what you’re talking about. I was doing weighted pull-ups and weighted ring dips alternating (superset). It worked okay, but then I switched to just doing straight sets for my pull-up and dips (3-5 rep range intensity) and I feel like I made better progress, personally.
I still use supersets in my exercises that are 6-16 rep ranges. But for the high intensity strength ones, I’ve decided to not superset anymore. This is just my own experience.
Side note: I also switched from ring dips to fixed parallel bar dips for my strength days. I’ve been able to notice significantly more progress in the strength department. I still do body weight ring dips (moderate rep range) on my gymnastics rings days, so I’m sure that’s contributing to my strength gains. I’m just not trying to make my RING dips the max weighted one anymore. This transition to fixed for my heavy days has worked well for me. If you’re able, I recommend this.
Most people will have medial epicondylitis with this training regiment.
Using rings is generally healthier for joints because you can move from pronated to neutral to supinated. I advise most people to actually do at the same time PT exercises for the wrist to avoid tendinopathy by slowly loading the wrist
what is a PT exercise?
@@telkmx sure rings are a bit more gentle on the joints, but I don’t think the choice of bar vs rings is a deal breaker. Generally, I’d argue that most people with a baseline of ~10 clean BW pullups will manage to progress with WPUs without getting injured as long as they’re building up gradually, resting appropriately and deloading from time to time. Of course, if you start to feel strain in any joints, that might be a sign to slow down or alter your training, and if this is ignored you can absolutely get injured. As for physical therapy exercises, they could be useful to add in, especially if you have particular weaknesses you are aware of
@@victorarchitect8577physical therapy exercises
@@jakobottesen - Doesn't have to be rings, but I learned the hard way the fully pronated grip is a huge problem for many over 35+. I got tremendously imbalanced and horrible tendonitis on my weak side with bodyweight pull-ups before I got a clue and stopped using fully pronated grip. Just practicing more pull ups won't make mobility issues go away. Stopping that and not fetishizing pull ups and using unilateral exercises got me balanced and healthy again.
Training “regiment”. What branch of the military are they in lol.
Bruh is giving advice but doesn’t know the difference between regiment and regimen.
Polish world champions at _Infinity Wola_ might give you some tips if you gave them a shout-out.
Could be... do they have a youtube channel?
This program is from Dominik Sky, right? It's called Step Loading.
Yepp, very similar. It's worked really well for me so far, would recommend 💪
Yes, this method is called step loading. But, it’s not a program, it’s a method of progression.
@@sejo5057 full program in this video: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=QQawzexv4YaTZv0u
Just managed to do my first cycle from 17.5kg for 3 sets of 3 on the 18th August and today i hit it for 5x5. One thing I also did was on the days I had 3 or 4 working sets, I would add a drop-set of 7.5kg for max reps.
Sick! Feel free to join our community (link in description) and connect with others on a similar journey 💪
In your 3×3 sets you push to failure or rpe 9?
@@Daniel-jw7su are you talking about the drop/down set ? I mean I usually just push it to failure. Im young and recover fast so it's not that big of an issue.
@@TheUwaisPatel no the strenght sets
@@Daniel-jw7su the strength sets I'd say if its a 5x5 for example the first 3 are RPE 7-8, the 4th RPE 9 and the last is usually failure. But I don't really care about the RPE I just need to hit the target reps whether it feels hard or easy.
Hello great video ! Will be starting this program today, trying to break my 50kg PR plateau. I'm wondering how do you select the starting weight ? Hesitating between 30 and 35, worried that 30 will be too easy and will be wasting few weeks but 35 might be a bit much to start with.
Good luck, let me know how it goes! I recommend starting with a weight you can do for at least 5-6(+) reps with great technique and relative ease. You'll quickly settle into a challenging weight, so I would prefer starting with a too light as opposed to a too heavy load. In the long run, a few weeks of extra training to reach the really challenging loads doesn't really make a big difference either. But picking a too high load, will make progressing quite difficult
@@jakobottesen yeah I thought the same, I checked my training from a few month ago where I did 4x4 with 35 but that's probs a bit too close to be able to progress later. I did start a 4x4 at 30 though, was alright but as you said better lighter than too heavy.
I haven't seen you speak of rest times, I usually do 3mn when going heavy how about you?
@@bastien8418 I tend to go for at least (3-)4 minutes
Feel free to check out this video if you want a more detailed answer about rest times for strength training: th-cam.com/video/512SP4T9kgc/w-d-xo.html
will doing other back exercises be a problem for developing strength?
@@5757-b3c depends on the intensity and volume… could work but if you want to do 2 sessions per week, you quickly run the risk of doing too much volume. Join the free community (link in description) and we can look more into it during one of the live calls next week
Did you ever deal with golfer's elbow? I feel like it flares when I do a lot of 1 armers / weighted pullups.
@@dizietz nope. I’ve noticed weak/sore/“tingly” elbows from time to time but never got any tendonitis. I believe that:
- balancing out pulling with pushing,
- alternating between WPUs and WCUs, and
- listening to my body (eg lowering volume/intensity when the elbows feel strained)
are the factors that got me through with no elbow injuries (at least thus far)
@@jakobottesen cool! I weigh almost 90kg now ( I've been climbing for about 15 years), and whenever my volume of 1 arm pullups goes to over 10 or so a week I get pretty bad golfer's elbow. I suppose it's a bit tougher at my weight/height
@@dizietz maybe you’d benefit from gradually increasing volume? 🤔 feel free to join the free community (link in description) if you want to connect with other passionate climbers and calisthenics athletes. Quite a few of the guys in the group are what you could call OAP enthusiasts - maybe some of them have already solved this problem in their own training. If not, maybe you get some value from the oap course modules in there
At the age of 47 I got severe golfer's elbow from one-armed pull ups. For 30 years before that I never had any problems. But now it seems my elbows will never heal perfectly. When you are young it is easy to train and progress seems easy, but stress and injuries will accumulate and you have to adjust.
Stuck at 4 reps - how to blast through plateau (minus adequate recovery)?
This is a whole other topic which deserves its own video, but here are some quick ideas:
- re-allocate training volume (spend less time on non-essentials (and possibly more time on essentials))
- alternate/vary grip type
- work on particular weaknesses you might have in your pulling pattern (initiation vs locking out, etc.)
The most difficult part about weighted pull ups is issues in the elbow in my opinion. Adding weight is generally easy, but at least my elbows give out far faster than my strength, even when I try to go really slow in the weight increase, and even though I climb a lot so you'd think they would be up for it.
So OAP and heavy weighted is for me just basically just a check if your genetics for connective tissue and ligaments are good haha
@@Mazzphysics I see your point. Maybe you would do well to implement elbow prehab training in your routine
Try commando or rings. Or strengthen your triceps or forearms. My elbow pain was basically gone when I started to train my forearms, other than occasional tendonitis when i overreach lol
@@jakobottesen
My 60 year old elbows were a weak link until i started to train forearms 5x a week with high reps and low weight.
I guess i will check today if I can do 5x5 pull-ups to start the weighted journey;)
Yeah buddy! Feel free to join our community (link in description) to share your progress and learn from other ambitious athletes worldwide 💪
What worked for me when i was a teenager 10 years ago, i did pull ups everyday before any other gym training session and it was simple 3 sets of maximum pull ups either with weight or even with own body weight and resting for 5 minutes after each set, My maximum was 38 pull ups with own body and i didn't even knew what straps were or chalk i used just my bear hands, or i could do +50kilos for 6 reps , at the time my own weight was 71 kilo. Sadly i dumped pull ups and now 10 years later i am trying to retrain myself, however my methods seems to be to harsh on my current body, from 38 i dropped to 8, last year started doing pull ups however only few times a week, now i can do 26 , but my bodyweight is 82kilos. I will need to use your progression method for sure
@@thaddeus2447 keep it up, let me know how it turns out 💪 feel free to join our free community (link in description) to share your progress and learn from other like-minded, passionate athletes
Can i use this same program for weighted dip?
Yup!
@@jakobottesen wow that response was fast af thanks man. I'll literally use it today lmao
@@miming3679 sweet, lmk know how it goes! (Feel free to join our community to share your progress and learn from others 🤝💪)
golfer's elbow is something I've been having when doing weighted pullups
Include a couple of sets of DB wrist curls 15-20 reps using a relatively light weight in your warm up.
hey man! great vid! just a quick Q - when you talked about the progression of 3x3, 4x3,5x3 you meant to do that in the same week? so you train 3x per week, and then on week 2 you move on? what about trainees who train 2 times a week?
@@itays8227 you just move to the next set/rep numbers each session. I train 2x per week myself, so you then do 2 jumps each week 💪
@@jakobottesen thx for answering ! So just to be sure i fully understand what you’re saying - week 1: 3x3, 4x3, week 2: 5x3, 3x4, week 3: 4x4, 5x4 and so on?
@@itays8227 you got it boss 💪
How often should I be doing this? Daily, 3 times per week? Something else?
Thanks!
I would like to hear about intervals between sessions and sets, too.
twice a week to begin with is good. Don’t do that 3x a week or more, strength training requires a lot of recovery. If you do it once a week you can do a hypertrophy training on your second workout day, this method is called concurent periodisation and is great to avoid plateaus and progress long term
@@mortenprinsfor strength training rest at the very least 3 min between sets. I find 4-5min to be the best personally
@@gregdoherty9595 2x per week tends to be the sweet spot for most athletes 💪
@@mortenprins if you mean rest, I tend to do minimum 3 minutes between sets, sometimes as much as 5 minutes rest. Don’t worry too much about how many minutes though. Go back to the bar when you are mentally and physically ready for the next set. This is important when doing high intensity strength training 💪
how long would you stay at one set length, how would you gage when to move to the next step?
1 session per (set x rep) configuration. You can re-do sessions if you completely missed the target sets/reps
If I can Alr skip ahead by a session or 2 should I or should I stay on track with the plan?
And by the way I really appreciate the tips and I see you responding to comments thanks for helping us
Generally, I would recommend staying on track with the plan. If you are doing a weight that is waaaay too easy, then sure it's worth restarting the cycle at a more appropriate weight. Otherwise, stick to the program. The time you'll save by skipping a few sessions is nothing compared to the gains you'll see from truly consistent and incremental training
Thank you for the advice
I wonder if this will transfer to finger strength for climbing, which is notoriously difficult to improve. So instead of 3 sets of 3 reps working up to 5 sets of 5 reps, you could do 3 sets of 5 second hangs, working up to 5 sets of 10 second hangs
Interesting idea! Might try this and see how it goes, but there are plenty of dedicated finger training systems out there, so lots to try 💪
i do the same but with a 5x5 system and a 10kg + system until i achieve bw dips and pulls
How do incorporate this in my weekly training?
3x a week? Mon wens fri?
Example mon 3s, wens 4s, fri 5s?
Or 1 week.. 3s on all.
Next week 4s on all. And so on?
And how can I do this 2x a week?
@@mikimilostnic2366 2x per week. Start with 3x3 then 4sets x 3reps, 5 sets x 3 reps, 3 sets x 4 reps, …
More details about this in the latest video: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=Gbmtn7bx-4e6RAml
What do you think is the optimal rest time between sets?
Perfect timing buddy, check out this video: th-cam.com/video/512SP4T9kgc/w-d-xo.html
I done 10sets x 10 reps with 5kg weight and last 1 set with 10kg. It's great .
do you reccomend the russian method for just pullups or other lifts as well line squats , overheadpress and bench since they also sre compund lifts?
@@eliaspatron4707 I’d recommend it for other lifts too yeah 💪
What if i stuck at 5 sets of 3 reps with 50kg? Can´t do 4 reps.
Might be time for a deload
Would you recommend doing this system for all moments such as Muscleups, dips and squats?
@@saint6625 would definitely recommend for dips, but I haven’t really used this system to train muscle-ups or squats
how is this progression method for muscle growth?
@@xozu the main objective with this system is to build strength. But it does of course build some muscle and can be modified if you want to focus more on hypertrophy 💪
Will this Russian method work for other lifts like, Weighted Dips, squats etc?
Yepp!
I will give it a try, I recently got stuck at my weighted pull ups, I am 63kg and currently can do 40kg for 5 reps, so what weight would you recommend me to start? Should I test my max for 3 reps and go from there or, start lighter with 40 kg and slowly build it up? Thanks in advance, also nice vid, got a new sub 💪
@@paweljel5608 Thanks man 🤠🤘 yeah I agree that starting with 40kg and building up from there sounds like a good plan!
@@paweljel5608 Btw, if you want to connect with other passionate calisthenics athletes and get access to courses, monthly challenges and weekly live calls, consider joining our free community (link in description)! 💪🚀
hi! great video i will try this out.
I just have one question, if say i start at 3 reps of a certain weight, what’s stopping me from resting more and jumping straight to 5 sets of 3 reps until i’m able to do 3 sets of 4 reps?
@@br34kf4st7 not much in the beginning, but as you increase weight, it will be difficult to jump straight into 5 sets of 3 reps at a new weight (it can be a bit heavy on the joints for the first session @ new weight), and it’s generally recommended to gradually increase
I can't understand how much time i need to rest between setions and sets
A good rule of thumb is 3-5 minutes between sets 💪
For more info, check out this video: th-cam.com/video/512SP4T9kgc/w-d-xo.html
I started doing 1x3 4x5 a top set and 4 working sets, Increasing the working set by one set each week. Closer to comp lower the sets and start doing 1x1 and 3x3 to make sure the training is more specific to a one rep max. What do you think?
@@emmanuelokoro1793 honestly that sounds quite good. It might be a rather high volume if you do lots of accessory exercises as well, but we can discuss it more on a live call if you’re in the free community (link in description)
How do you know when to jump from 3x3 to 3x4
@@user-yt9xe3hq4p you change sets/reps every training session. You only do 3x3 once, then 4x3 then 5x3 then 3x4, 4x4 etc. You do each session once. Maybe it makes more sense the way I explained it in my most recent video (push/pull calisthenics strength program): th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=PeXRt-VkImyIk9eg
@@jakobottesenAlright! Thanks for your quick reply!
@@user-yt9xe3hq4p you got it boss 💪⚔️ btw, if you haven’t already, join the free community (link in description) and get access to other like-minded, passionate athletes around the world to level up with 🚀👊
now i need a weighted skydive pushup guide 😼
@@chiakiwi2991 hahah coming right up! 🦥😂
Curious what your thoughts are on this. I’m an intermediate to advanced lifter. I’ve been bulking for 2 years. Currently 6 feet 223lbs. I’m able to hit regularly 8-9 clean pull ups and have been able to maintain that for most of my bulk. My weighted max is 60lbs at my current weight. I do notice a brief period each time my weight goes up where my reps across sets get harder which is why I stopped adding weight and just do BW now. How do you account for weight fluctuations? Is it better to stay leaner and lighter then progress from there? Thanks for the video!
@@alexandrehendrix8407 personally I don’t really do cutting/bulking, so I don’t have too much knowledge about this. I tend to main gain (slowly slowly add on tissue), and then the Russian method works well.
But I am not sure what tweaks it would need if any at all when bulking… the thing that the Russian method does well is mitigating weight and strength fluctuations that occur (even at a “constant” bodyweight). As long as you’re not dirty bulking / in a massive calorie surplus though, I think it would be possible to do the Russian method (although maybe 2 sessions at each set/rep number)
@@jakobottesen thanks for the feedback!
hello and thanks for the video, I want to start training using this method. I have a couple of questions:
how long should i rest between sets?
how many times a week should i train pull strenght? im also training front lever, so should i train it in the same session?
after the strenght workout, can i finish it with emom?
@@prot08 MINIMUM 3 minutes rest time, 2 pulling sessions per week, can combine with FL in same session with emoms at end but arguably not the best approach…
Check out this video for more details about the program: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=1U0R2VCoA3_Yyh0B
And join the free community (link in description) to discuss these things further + a specific approach that would work well for you
ok thanks! will consider joining the community
Here's a video where I explain more fully how to rest for optimal strength training: th-cam.com/video/512SP4T9kgc/w-d-xo.html
Following a deload week how do I resume? Just pick right back up where I left off?
And how far apart do you space apart each session normally?
I tend to do 2 workouts per week. After a deload you want to get back to the system as quickly as possible. Maybe you want 1 session to build up, or 2 or 3, but try to get back to the Russian method as quickly as possible
so this is pretty much dominik skys video where he explained step loading
how often do we do these sessions?
@@burritodog3634 2 times per week 💪
How often should you Train pull days then? And Like only the pull up Training or also other Exercises
@@lenny.phl_official 2 days per week pull; then you can do similar setup 2 days push. More extensive video about this: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=DSNHesWzAOzeHihm
Does this also work for weighted dips?
yep it does
@@whitehorns_2778 yes, absolutely 💯
how many days per week do you do this? and would it be safe to add another more hypertrophy orientated back exercise after this? (eg lat pulldown/pullover/t-bar row) cheers bro!
@@sebhv6533 2 days per week. I don’t think it would necessarily be unsafe to add another exercise after the WPUs, but another question would be if there is a point to it… If your main priority is strength, hypertrophy must take a bit of a backseat. Conversely, if muscle growth is #1, you would have to program accordingly. Can you do a bit of both? Sure, but none of them will be optimal - this is important to be aware of. Sometimes I add on some bodyweight rows after the WPUs, but that’s lighter intensity and more to get in some horizontal pulling as opposed to strictly for hypertrophy or other purposes. If you want to discuss these things in greater detail, feel free to join the free community (link in description) and make sure to pop by some of the weekly live calls we have.
TLDR: you can add an exercise for hypertrophy but it usually has an impact on your pure strength gains (at least to some degree), so be aware of your goals when outlining your program and make sure to rest adequately
I have shift job in prison guard so i have poor sleep bcause i have to stay up all night. Even when i off from night shift, sometimes i still have to go office in the morning or afternoon bcause additional task..can you give me tips for this case please?
@@andimoehammadarisman9084 I would say focus on the things you can do:
- train at the intensity your rest/recovery allows you to train at + stay consistent (you might not be able to go “balls to the wall” in your training but “long term consistency beats short term intensity“)
- eat well
- try to get in power naps (before/)after workouts for some extra recovery
- alternating cold/warm showers can also be great for recovery
Hope some of that helps.I can make a longer video about recovery strategies and resting in the near future if that’d be interesting 💪
@@jakobottesen thanks boss i'll do it🔥🔥💪💪
great video! how many sessions do you do in a week?
@@corpower8536 thanks! Usually 2 sessions per week 💪
I am currently implementing method you explained. I am on +30kg 5 Times 4 reps. That Is 20 pullups in total per training. Before i started to add weight i was doing 5 rounds of 6 sets with 4 reps and 30 seconds pauses inbetween. That Is 5*6*4 120 pullups in around 20 minutes. High volume and intensity. When i do weighted pullups, and finish training, i feel i have lot of strenght left in the tank. What will i lose and what will i gain by choosing weighted over high volume workouts? Is there Any way to combine those 2 or they will negatively impact eachother?
By choosing weighted pull-ups, you'll gain greater total pulling strength. By doing less intense, high volume workouts, you will improve endurance to a greater degree.
Both can be combined, but this will provide suboptimal strength gains and suboptimal endurance gains as opposed to either of the focused approaches. But you'll target both some strength and some endurance
Hope this helps
@@jakobottesen thanks
I know this progression system works on compound movements like bench, squats, deadlifts etc. But you got me wondering, does it work on isolation movements with different rep ranges??
@@antoonkraicheh97 I’ve thought about this myself but never really done any testing for it… I usually end up thinking higher rep ranges are advantageous either for hypertrophy or for lowering the risk of injury with weaker muscles you want to strengthen. Could be dope to test though, although it probably is a bit more tricky than with compound movements
In terms of frequency, how many times a week do you train pull-ups following this russian progression? I’ve been training pull-ups twice a week but feel like i have plateaued, do you think once a week would be better?
@@joe-fh3so I tend to do 2 times per week, but you could try 3 sessions every 2 weeks to increase rest between sessions. Also important to sleep well!
@@jakobottesen Thank you!
What kind of jump should I make after 25kg 5x5 @100kg bodyweight?
I'd say feel it out. 32.5kg is probably a good next step, but you might be able to go for 35kg (a full 10kg increment, but don't rush into this if it seems a bit too rough on the body) or maybe it'd be better to first go for 30kg
Let me know how it goes! 💪
Hey Jakob
How important is deloading? My sleep and nutrition is always good, so I rarely feel tired to be honest but I also have never done a period of deloading (not sure what I would even do with the extra 1-2 hours tbh lol)
@@bopndop2347 it of course depends on your training intensity and a few other factors… And I can’t speak for everyone but in my experience I like to train hard and I don’t believe I would be able to do so as effectively as I am currently, if I didn’t take deloads regularly. They’re a great tool for avoiding plateaus and letting your body recuperate after a tough bout of training
@@jakobottesen Thanks for the insight. I will consider implementing a week for it to try. I do feel that I train relatively hard, almost always to failure but again, my progression has been slow-to-average in speed. Thank you!
@@bopndop2347 no worries! Btw, feel free to join the free community (link in description) to join weekly live calls and progress alongside other passionate athletes 💪🚀
Some friendly comments after watching 'Day 68': 1. not sure how you 'ramped up' to 68kg, but it looks like you jumped from 50kg to 68? I would probably do 50, 60, 65, 68. 2. I think climbers have slightly different form than streetlifters, but I would try to pause at the bottom before starting the rep, maintain straight legs (or the same degree of bend) throughout and avoid any lower body movement, and fail the rep after any 'double movement' (up/down/up). 3. not sure about your programming, but have you tried tapering/peaking up (or periodization in general) to a 1RM attempt? you probably can't remain in a 'peaked' state for 68 days and might have gotten a slightly better max
@@fshiu thanks for the comments, I’ll keep them in mind 🤠 as for the max, I specifically wanted to test out doing a gradually heavier WPU every day. But yes I am aware that this is not optimal for peaking. I’m considering doing a proper max test in the coming weeks
@@jakobottesen looking forward to see your weighted pull go up even further. definitely appreciate you promoting weighted pullups
@@fshiu thanks man 🔥 weighted pullups to the moon 🚀
How much rest between sets do you usually do?
Minimum 3 minutes... check out this video for more specific programming details: th-cam.com/video/p_rQegMhlUg/w-d-xo.html
Here's a video where I explain more fully how to rest for optimal strength training: th-cam.com/video/512SP4T9kgc/w-d-xo.html
Are you going to failure on the weighted pull ups or having reps in reserve?
Early on when starting with the Russian method, I would recommend to have a few reps in reserve and focus on great technique. But once you get fully into the program, you have very few if any reps in reserve at all. I tend to go to failure for a good portion of my sets, and for the rest I tend to have no more than 1-2 reps in reserve (for example early in the workout or early in a Russian method cycle)
Can you do a video about program, how to set a program, exercise…..
Thank you
@@filipposchiavon981 roger that! Program specifically for weighted pullups or pulling across the board or full body? What would you like to see?
@@jakobottesen in general, for example i train pull push, how I have to set the workout how many series, how much exercise with weighted pull up/ dips….
Can I train skill with endurance/ strenght training?
Thank you g
@@filipposchiavon981 I got you 🤘💪
@@jakobottesen Thanks bro💪💪🔥🔥
Just uploaded a video about this: th-cam.com/video/p_rQegMhlUg/w-d-xo.html
Thank you! Also does this program increases one arm pull ups?
I'd put it this way: the more pulling strength you have, the better you'll do with the OAP. But from my experience, you need to do specific OAP training to get the best OAP results
@@jakobottesen thanks for your response! But how to combine this program with the OAP progression? Do I need to add OAP training after weighted pull ups sets?
@@maxantsyferov5493 personally I have had times in my training where I have prioritised one over the other. OAP training is quite taxing so if anything I’d start off the workout with a few OAP-related sets, then do WPUs, if the OAP is the main priority. Otherwise, it might not be optimal to have them both in the workout split at the same time… although you could use one arm hangs and scap pulls/shrugs as supplementary exercises if your priority is WPUs
@@jakobottesen what would you say about splitting OAPs and WPUs by days? For example, I have 2 heavy trainings per week, what if I do weighted pull ups + weighted dips on Monday, light workout on Wednesday and OAPs + weighted dips on Friday?
@@maxantsyferov5493 can be done 👍 just make sure to keep track of progress and potential buildup of fatigue. Don’t underestimate the power of deloads
Dont you do too little volume on the 3 set days?
@@jaapvaneendenburg8307 perhaps, but you can supplement with a bit extra work on accessory movements
Also, I usually combine this training with bjj or climbing, so I get pretty tired regardless
Hi there!
My 1 rm is around 42.5kg @ 64kg bw and I'm on a 3x5 program whereby I increase the weight by 1.25kg whenever I am able to complete all 3 sets.
The 3x5 went really well for 4months but I suddenly stalled hard at 32.5kg for over a month.
Would definitely be giving the Russian method a try.
Let's say I complete 30kg 5x5, what do you think is an appropriate 3x3 weight for my next session?
At least base on your experiences at this weight range
@@junholow3157 Depends how it feels… 37.5kg is probably a relatively safe bet. You might be able to make 40, but depending on how long you spend on 30kg and how well your reps move, you could struggle. I’d test it out when you get to that point. My most recent video covers some more programming tips / progression stuff in greater detail, so feel free to check it out too: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=vpJJOfgTx1Chu7KR
If you start with the Russian method now, would you start with 30kg for 3x3 or jump in at other set/rep numbers?
@@jakobottesen thank you! 37.5kg sounds decent.
I was intending to start off with 5 sets of 3 for my first session with 4-5mins rest between sets, which should be manageable.
If I only manage 4 sets, then my next session would be 5 sets of 3 instead etc.
@@junholow3157 nice, sounds good! 💪🚀 btw, feel free to join our free community (link in description) and level up alongside likeminded, passionate athletes all over the world ⚔️
How often were you doing this per week? I’m planning on doing it 3 times a week in between my boxing training, Tuesdays Thursdays and Sundays we’re going to be for weighted pull ups
@@Sevenineten21261 I did it twice per week
After each day of workout do I take one day of rest? or do I do it 4/5 days repeatedly then take rest for 1/2/3 days? I mean I can do that everyday, which also feels good, but there is a concern regarding muscle fibers healing and becoming stronger than before.
@@CRUSHED_GREMLIN_RL if you’re asking about rest days, I would normally do 1-3 rest days per week depending on the type of program I’m running. But when it comes to WPU sessions specifically, I would do no more than 2 times per week. The other days I would train legs and push. Hope that answers your question 💪
@@jakobottesen i do weighted chinups, after each day of chinups, I rest 3 days, i thought I was taking too much rest resulting in inefficient use of time
@@CRUSHED_GREMLIN_RL 3 days works well. You could alternatively do 2 and 3 days rest every other interval. So for example Mon pull, 2 days rest, Thu pull again, then 3 days rest. But 3 days is good. That gives you enough rest to ensure really good training sessions ☄️
Can you tell how much rest you need between sets. And if it depends if you do more sets at the end
@@CasperDaniels-v9d minimum 3 minutes. For more details and extra volume, feel free to check out this video: th-cam.com/video/p_rQegMhlUg/w-d-xo.htmlsi=3cWdKbH_Y3H92vuU
Here's a video where I explain more fully how to rest for optimal strength training: th-cam.com/video/512SP4T9kgc/w-d-xo.html
Would you recommend using the russian method for dips aswell?
@@samir_5481 absolutely 💯🔥