My weighted pull up progression

[lowtinghao]

Here's how I work on weighted pull ups.
I work on pull ups 3 times a week unless I feel I haven't recovered. If so, I retry the workout the next day.

Do this on Mondays, Tuesdays and Wednesdays.

Start by testing how many BW pullups you can do. Take your max, minus off 3 and that will be the number of reps of your starting set.
2 sets of Max BW PUs -3 with 5lbs.
2 sets of Max BW PUs -5 with 10lbs.
1 set of Max pull ups with 10lbs.

Do the same thing for Tuesdays and Wednesdays but skip the BW PU test.
Once you can do 10 pullups with 5lbs that will become your "BW"

[Dazoreilly]

As long as your progressing week in week out then your doing well.

[Sugarhill]

Sounds like a good plan. Although, I've always used the assisted pull up machine at the gym. Normally, I don't use machines, but that is one that I do use. I'd rather go through the entire motion of a pull up properly than kip to get one up.

I find that I can make the same type of progress as the amount of weight that I need to counter decreases, but my form is still being perfected as my strength increases.

[shaun]

I use pull ups and chin ups 3 x per week as well, I owe most of my back development to pull ups, a truly brilliant exercise. Your pull up progression plan is good but I prefer to keep it simple. I increase the reps or add more weight, and I change up the grip every week.

[Randomhero]

Kippping in pull ups is allowed as long as your legs dont go above your waist. I do 3 sets of pull/chin ups to failure after my main workout with a 20lb weighted vest. I use about 10-15% of bodyweight in the vest. I can do about 10/8/5 with pull ups.

[Sugarhill]

Kipping may be allowed, but it is a very clear and distinct difference from a clean, controlled pull up. If you have added weight to a pull up that you are kipping on, you still don't have the strength that you are looking for, nor do you have the proper form.

I'd say take off the weights and do it right. It will be a very small setback, but it will work out in the long run.

[Isabellas2007]

I used to workout with some light weights at 8 reps, then increase by 5lbs for 6 reps, then up by another 5lbs for 4 reps, then up by 5lbs for 2 reps. Then I would get within about 20 lbs of my max for one rep. Then I would do a cool down of the same, in reverse order and subtracting the five pounds each lift.

[shaun]

Kippping in pull ups is allowed as long as your legs dont go above your waist. I do 3 sets of pull/chin ups to failure after my main workout with a 20lb weighted vest. I use about 10-15% of bodyweight in the vest. I can do about 10/8/5 with pull ups.

Allowed by who? Kipping means you are using momentum instead of muscle. I would have thought this is exactly what you don't want to do if your aim is to build strength and muscle. You should focus on doing strict, dead hang pull ups for reps before thinking about adding weight.

[Sugarhill]

Exactly. I said the same thing earlier. Try kipping in the military and see where that gets you...in the middle of the night when they drop you off in the darkness and tell you to jog back to the barracks and you better be there by such and such time.

[shaun]

Exactly. I said the same thing earlier. Try kipping in the military and see where that gets you...in the middle of the night when they drop you off in the darkness and tell you to jog back to the barracks and you better be there by such and such time.

Haha, indeed. I see so many people at the gym who use kipping when doing pull ups. Yes, you can do 20 pull ups using momentum but how many strict dead-hang pull ups can you do? Most of them can't do 5 strict pull ups. Too many people add weight before they can do 10 pull ups, 10 strict pull ups is not easy.