NO, YOU DON’T NEED TO TRAIN WEIGHTED PULL-UPS – YET, AND MAYBE EVER
I've run into this scenario countless times this year: struggling to do pull-ups? Train weighted pull-ups! The person then details the benefits of adding extra resistance and how this supposedly incentivizes you to pull harder and stronger.
This is an example of the hoax coaching and misleading instructions crowding the internet. To get stronger at pull-ups and elevate your pulling game, several solutions require no added weights.
In the GORILLATHENICS approach, we emphasize mastering your body weight first. Techniques such as paused reps at the top position, focusing on the eccentric phase, and incorporating varied grips and tempos can all significantly enhance your pull-up strength without the need for external weights.
I saw a famous trainer on Instagram posting a video of him hitting pull-ups while suspended by bands harnessed to his back and anchored by weights at a commercial gym. He claimed this would help with the "sticky point" of the pull-up, where most people struggle to finish the rep by pulling their chin to the bar. This is impractical and silly. Training the sticky point more effectively can be done through paused reps at the top or focusing on the eccentric portion, unlike the ineffective band-assisted method.
When you start training weighted pull-ups early on, before you can do 15-20 reps of bodyweight pull-ups for several sets or before developing the core stability and strength to control your weight, you risk injuries. This approach often leads to tennis elbow, wrist pain, forearm strain, and shoulder issues. It’s essentially ego lifting.
Weighted calisthenics, as it is often practiced today, goes against the principles of pure bodyweight training. Bodyweight training is about harnessing the full potential of your own weight, enjoying the freedom and accessibility it provides. You don't need a gym, dip belts, or extra weights. The true essence of bodyweight training lies in its simplicity and natural strength potential.
The freedom from a gym, the need for minimal equipment, and the raw strength potential found in bodyweight exercises are what make calisthenics unique. This is a topic I'll expand on later, but the key takeaway is that there's immense potential in mastering bodyweight training before ever considering added weights. Embrace the natural, raw strength you can develop this way.
GORILLATHENICS Techniques for Pull-Up Mastery
Paused Reps: Pause at the top of the pull-up for a few seconds. This builds strength at the most challenging part of the movement.
Eccentric Focus: Slowly lower yourself down from the top position, focusing on a controlled descent to build strength.
Varied Grips and Widths: Use different grips (overhand, underhand, neutral) and vary the width of your hands (narrow, shoulder-width, wide) to target various muscles and improve overall pull-up strength.
Tempo Variations: Change the speed of your pull-ups. Slow, controlled reps can significantly increase strength and muscle engagement.
Scapular Pull-Ups: Engage your scapula at the beginning of the movement to build a stronger foundation and improve overall pull-up performance.
In summary, focus on mastering your body weight first. The journey to pull-up excellence doesn't require added weights; it requires dedication, proper technique, and consistency. Embrace the true essence of GORILLATHENICS and unleash your full potential.
