LBM pull up routine?

Hi everyone i just found good strength routine LBM rote in forum theme...but he didn't tell how much 2 rest .Look at it

20 kilo weighted pull ups max
no rest
normal pull ups max
repeat for 5 sets

40 kilo weighted pull ups max
norest
20 kilo weighted pull ups max
norest
normal pull ups max
repeat for 5 sets

I also ask myself is this 1Day Routine with 10Set's total or it's 2 different workout's like normal and more advanced?

For that i would take 3-5min rest.


Here is a great one i came up with
Pick 2 weights a lighter one and a heavier one use this exact rest time.These weights i started with.

Workout: Pull ups strength/endurance Light/heavy switch

set1. 45lbs. 10 reps 2 min rest
set2. 135lbs. 1 rep 1 min rest
set3. 135lbs. 1 rep 2 min rest
set4. 45lbs. 10 reps 2min rest
set5. 135lbs. 1 rep. 1 min rest
set6. 135lbs. 1 reps 2 min rest
set7. 45lbs. 10 reps 2 min rest
set8. 135lbs. 1 rep 1 min rest
set9. 135lbs. 1 rep 2 min rest
set10. 45lbs. 10 reps 2 min rest
set11. 45lbs. 10 reps Done

The switch from 135lbs. to 45lbs. makes the 45lbs. feel lighter the more you lift 135lbs. the lighter and lighter the 45lbs. feels.Try it out. This will up your weighted reps huge.

very nice routine ironloo i will try it.. less weight sure

thanks for posting, this seems to be a really nice program, but is it possible for u guys to sort of translate the absolute weight added to the % of bodyweight? coz im only 142lbs and I dont think I can even move with 135lbs on me.

and another question would be how would you overcome the problem of elbow pain, since whenever I do heavy weighted pullups, my elbow start feeling weird (not pain yet) when I hit around the 7th set. I uses nuetral grip when doing weighted pullups coz i heard that grip put the least stress on elbows.

The elbow pain will go away the more tendon strength you build. No its not max out reps pick a light weight you can can get 20+reps with do half of that keep it at 10 reps then pick a heavier weight not a max either. Its to teach your muscle to respond differently you will see , what i mean when you keep shocking the body between light and heavy, you could max out at the end too with no weight you will feel like a feather.

Again all you do is pick a light weight for 10 reps, and a heavier weight for 1 rep and use the guideline.

Yea exactly, and of course this is only 1 part of a workout for pulling right after you do push in a similar way, then pull/push again in a another way, then again in another way this is only 1 way. No off days next day murder core and train another way to heal.

Another good one to shock up a lacking exercise pick 1 dips, pullups, pushups. Works best for me with pushups.

Build lactic acid tolerance:ex= for pushups 1 set only.

maxout
1min rest
maxout
:50 rest
maxout
:40 rest
maxout
:30 rest
maxout
:20 rest
maxout
:10 rest
maxout
:5 rest
maxout
no rest 1 sec
maxout
no rest 1 sec keep going till you cant do a normal pushup

Now repeat this whole thing doing pushups on knees cause you cant do the normal ones, after you cant do the normal ones hold the top static of the pushups till you cant hold that.You pretty much go till failure once you heal try out regular pushups.

Do the 12 sets,pullup/dips. then next day core leg training alternate on leg days squats with deadlifts as your main exercises of course do your lunges,jumpsquats. Each week up your reps for pullups,dips,squats,deadlifts,pushups while making your core routines harder every week. Simple basics but its up to you to put in the hard work.Once per week do that pushup routine prob on a rest day.

Yea you could do that. Just from doing that routine your weighted 1rm pull will go up every 2 weeks add 5 lbs. to the 1 rep but keep the light weight the same for a while, boosting both too soon is no good. 3xs a week is good you will adapt fast.

what about l-sit pull ups? is it good to mix in with weighted training?
i cant hold solid l-sit now but i am working on it

I would do the L-sit pullups on there own to compliment static & strength training on a day without weight. I do low reps for the l-sit and on the rings 10-15 range no morex10sets always at the end of the workout cause at the end i start including core exercises. Can't do 20 pullups no need for any variation of anything you won't get full benefit yet.