When To Start Weighted Pullups

By extremepullups On November 17, 2010 · 24 Comments

Once you start adding pullups into your regular workout routines, you should start to see an increase in your max set of pullups fairly quickly. At some point you will probably reach a plateau, or a wall, and that is the time to add weighted pullups to your routine. Now there is really no right time to switch over to weighted pullups, but a good number of bodyweight pullups you should be doing is 10 or more. Once you feel like your progress is slowing, changing to weighted pullups might be exactly what you need to boost your gains.So now the question is what is a weighted pullup? Well its simple: A bodyweight pullup in which you add more weight, as in weight plates or a dumb bell. The weight you can add can range from 5lbs to 200lbs+, that’s up to you, just remember to start small and then increase steadily as you progress. A weighted pullup is performed exactly the same way as you would perform a standard pullup.

The next question is how do I incorporate weighted pullups into my routine? You want to do weighted pullups at least once a week, maybe 2-3 times as you become more experienced. If you have a weightlifting routine then the best day to add weighted pullups, would be the day you work your back. If you are doing bodyweight workouts then add weighted pullups into a workout day, that way you are not doing bodyweight pullups the day before.

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So what is better: More reps with less weight or less reps with more weight? Well there are benefits to both. Using more weight will build strength, using less weight will allow you to do more reps which will add to your stamina and endurance. I like to do both. Some sets go heavy, throw some heavy weight on there, and knock out a couple reps. Then for other sets throw a smaller plate on the chain and do max reps with it. There is no wrong way to do them and each workout will help you improve in some way. However, the best way to increase your max bodyweight pullups is to pick a weight that you can do 75% of your max bodyweight reps with. So if your max reps is 20 then add extra weight that will allow you to do 15 and from there try to increase your weighted pullup reps by 1 every workout, till you get to 20. After that, test your max bodyweight reps, and then repeat the process.

Weighted pullups are great and a good change of pace from bodyweight pullups. By adding weighted pullups into your workouts you will build more strength and see an increase in your bodyweight pullups in no time.

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http://www.extremepullups.com/thatguy thatguy

Great article! I for one have hit that wall you describe. Weighted pull ups have officially become apart of my work out. I really like how you explain a good beginning setup with the small weight and 75% reps. Great advice.
Jake Schwatz

Yes very good article now i just need to get to 10 pullups
Stephanie

Hey, thanks for the advice. Will you recommend a brand of type of added weight to use? In the past I’ve used ankle weights primarily designed for running but those are are relatively light – 3 or 5 pounds.
http://www.extremepullups.com/extremepullups extremepullups

Yes those are good for light weight, anything more than that you could try holding a dumb bell between your feet or getting a belt with a chain that can hold a plate.
Stephanie

A belt! Yes! You’d think the way I accessorize I would have thought of that. Thank you.
Kim Rawks

ok, ok! I just HAD to share the instructional video on pull ups!

http://www.youtube.com/watch?v=E8KHFNVxzu4
Jennifer

LOL @Kim – very funny. I have a serious question though perhaps a little naive. When I was growing up and going to PE in grade school, girls had a different type of push up they did where their bodies weren’t extended and their weight rested on their knees as opposed to their toes. The standard reason (or excuse?) was that females don’t have the natural upper body strength for regular push ups. Is that true? And does that also apply to pull ups?
http://www.extremepullups.com/extremepullups extremepullups

I dont think that women are not as strong as men when it comes to Pullups because there are a lot of women out there that can do more Pullups then men. For military fitness tests women use a flexed arm hang instead of Pullups because women in general are not able to do them.
Jennifer

So it’s a general upper body strength issue then, though there are exceptions of course. Thanks!
Stephanie

Kim! THAT video is hysterical! It should be the advertisement for proper fitness equipment!
Stephanie

Hey, just wanted to let you know I found a padded nylon pull up belt at a used sporting goods store. Works perfectly. Thanks for the advice on it!
Jennifer

Stephanie – ebay also has some great deals on them. I’d recommend that route for future exercise equipment.
Tamara

When to start weighted pull ups? In a nutshell: When unweighted ones become too easy. There comes a point where you have to advance to the next level. Wouldn’t you all agree?
http://www.extremepullups.com/extremepullups extremepullups

Yes agreed Tamara. Weighted pullups are essential to your program if you are looking for improvement.
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Great ideas. I look forward to reading more of your posts.
Mike

I have stacked 15 lbs into my rucksack and am able to do 3 pull-ups. And w/o I can only do 5 pull-ups (without struggling). When can I test my max reps and how much rest do I need afterwards? You see, I am about 6’5” tall and weigh 200 lbs. I need to get better. Thanks!
http://crudefitness.com Clint – Crude Fitness

LOVE my weighted pullups.
Especially good for arm strength and size.
Nice post.

C.
http://www.bodyspace.com/mab23 Mab23

good info!!!
http://www.extremepullups.com/onlyhuman onlyhuman

love weighted pullups.

having a week off after training for max reps then going to hit the weighted pulls hard!!
http://www.extremepullups.com/tyciol tyciol

Great tips.
Beau McKinzie

You said “ruck sack”. I do believe that is correlated with the military. I am currently training for AFSOC CCT (Combat Control) and i do around 100 pull-ups on a back day. Starting with body weight i do as many as i can (consisting of 15-20 depending on the week) and then i do 4 sets of 8-10 weighted pull-ups. And what gains do you get if you don’t fail! So i always go till failure. Pull-ups are amazing for gaining mass on back, shoulders, and arms. As according to your question. If you want the best results for max reps (w/ bodyweight), wait at least 5-7 days. And as far as working out afterwards, I always give myself at least a 3 day rest in-between certain days (chest, back, legs, etc). Rest and DIET will make the most difference (because that is the time your muscles grow!). Good luck if you are training for military, hope this helps and God bless.
Chris

Steven, Congrats on all your success. I was hoping to get your advice on how I should progress with weighted pullups. I am trying to get my first muscle up, and now have a 60lb weight vest. I can do 20 BW pullups and 15 wide grip, and 10 with 20 lbs. I have increased adding weight to 40lbs doing 10 sets of 3 with 3 min rest. My question is should I be throwing in some 1 rep sets with more weight , or progress until I can get 5 reps for example. Not sure when to add more weight, how many reps before doing so etc.
Thanks in advance for any input.
Chris in Va. Beach

When To Start Weighted Pullups

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