I’m seeking some good (preferably tried and true) program to increase my pull up strength. I’ve already tried to Google this, but it didn’t really help. There is a ridiculously huge amount of different programs for powerlifts out there, but for pull ups I can only find bodyweight stuff and some novice to intermediate -level programs (“how to get a 100 lbs weighted chin” etc.)
By far my best pulls are 130 lbs @ 182 BW and 120 lbs @ 198 BW (with full ROM and dead hang start of course). I know these 300+ pulls are not world class, but they seem to be heavy enough to plateau my progress.
Are there any strong pullers or just wise men to help me? It seems my own knowledge won’t get me any further – at least not optimally.
Tbh have never really given much thought to weighted pull ups other than as more back work/volume as accessory to the powerlifts. Think maybe was doing 2 plates / 40kg / 88lbs for half a dozen at 80kg/176lbs. Never maxed on it tho.
IMO there’s no special advanced program for weighted pull ups because there really isn’t one.
Just because you’re performing a body weight staple with plates hooked up to you or a dumbbell between your thighs doesn’t mean the principles of strength training get chucked out the window.
The only awkward aspect will be having to weigh yourself every work out and not drinking a liter of water intra workout.
I’d recommend programming for weighted pull ups like you would for bench press. They’re both upper body movements that generate relatively less fatigue than say a squat or deadlift.
This might help (haven’t watched it but the dude puts out good content)
You can try the fighter pull-up program with weight or do smolov for weighted pull-ups (got this idea from reddit). Both of these programs have significantly strengthened my weighted pull-ups although I had to cut back on essentially all other upper pulling. Make sure to take care of your elbows when you’re consistently going heavy on pull-ups and to consider your bodyweight when doing percentage based programs.
