| LBM pull up routine? | |
|
Author | Message |
---|
Rauliuxas

Posts : 92 Join date : 2012-07-30 Age : 23 Location : Kaunas
 | Subject: LBM pull up routine? Mon Oct 15, 2012 11:42 am | |
| 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? |
|
 | |
ironloo

Posts : 1625 Join date : 2010-06-21 Age : 29 Location : Glen Cove NY
 | Subject: Re: LBM pull up routine? Mon Oct 15, 2012 2:14 pm | |
| 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. |
|
 | |
Rauliuxas

Posts : 92 Join date : 2012-07-30 Age : 23 Location : Kaunas
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 11:30 am | |
| - ironloo wrote:
- 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.
Thank's I'll try this one !  I should use max reps yea? |
|
 | |
Buckman

Posts : 279 Join date : 2012-07-21 Age : 24 Location : Slovakia
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 1:30 pm | |
| very nice routine ironloo i will try it.. less weight sure  |
|
 | |
ray.from.hk

Posts : 12 Join date : 2012-10-15 Age : 25 Location : NYC
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 3:02 pm | |
| 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. |
|
 | |
Rauliuxas

Posts : 92 Join date : 2012-07-30 Age : 23 Location : Kaunas
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 3:23 pm | |
| - ray.from.hk wrote:
- 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.
If it doesnt hurt do it if it even start's a little rest a couple of day's and see how it feel's !there's no gain without struggle;] Well try Weight and aim for 1-2reps and replace with 135Lbs ;] |
|
 | |
ray.from.hk

Posts : 12 Join date : 2012-10-15 Age : 25 Location : NYC
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 4:11 pm | |
| - Rauliuxas wrote:
- ray.from.hk wrote:
- 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.
If it doesnt hurt do it if it even start's a little rest a couple of day's and see how it feel's !there's no gain without struggle;]
Well try Weight and aim for 1-2reps and replace with 135Lbs ;]
thanks man  so I guess for the light one I should do the same and find a weight which I can complete around 12 reps max? do u think these parameters will work well for dips and other movements as well? |
|
 | |
ironloo

Posts : 1625 Join date : 2010-06-21 Age : 29 Location : Glen Cove NY
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 6:45 pm | |
| 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. |
|
 | |
ray.from.hk

Posts : 12 Join date : 2012-10-15 Age : 25 Location : NYC
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 6:59 pm | |
| - ironloo wrote:
- 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.
thanks man for the info just to clear things up, so i should pick a weight that i can do 20+reps and perform 10 reps, and choose a weight which i can do 2-3 reps and perform 1 rep, right? and can I do anything in additional on off days of this program? or would it be too much for building strength? thanks |
|
 | |
ironloo

Posts : 1625 Join date : 2010-06-21 Age : 29 Location : Glen Cove NY
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 7:12 pm | |
| 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. |
|
 | |
ironloo

Posts : 1625 Join date : 2010-06-21 Age : 29 Location : Glen Cove NY
 | Subject: Re: LBM pull up routine? Tue Oct 16, 2012 7:20 pm | |
| 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. |
|
 | |
ray.from.hk

Posts : 12 Join date : 2012-10-15 Age : 25 Location : NYC
 | Subject: Re: LBM pull up routine? Wed Oct 17, 2012 10:15 am | |
| - ironloo wrote:
- 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.
would it be a good start to do a routine like this? Day 1 doing pullups and dips using the parameters you have provided, so 24 sets in total including the last set of each excercise for maxing out Day 2 Core and leg training And just keep alternating these two days? Also whcih one would u think is better? 12 sets of pullups followed by 12 sets of dips, or 1 set of pullup followed by one set of dip and keep alternating them? Sorry if I am asking too many questions at the same time. really appreciate the info. you have provided  |
|
 | |
ironloo

Posts : 1625 Join date : 2010-06-21 Age : 29 Location : Glen Cove NY
 | Subject: Re: LBM pull up routine? Wed Oct 17, 2012 12:18 pm | |
| 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. |
|
 | |
ray.from.hk

Posts : 12 Join date : 2012-10-15 Age : 25 Location : NYC
 | Subject: Re: LBM pull up routine? Thu Oct 18, 2012 10:04 am | |
| - ironloo wrote:
- 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.
at what point should I add weight? maybe when I hit 3reps for the heavy one? and do you think doing each workout 3 times a week would give the body enough rest for strength gain? Just to make sure, this seems like a very simple yet effective and promising program if effort is put in. Definitely on the top of my list, I will start this after I am done with what I am doing (or when I realized my body is failing to accomodate what I am doing lol) right now. |
|
 | |
ironloo

Posts : 1625 Join date : 2010-06-21 Age : 29 Location : Glen Cove NY
 | Subject: Re: LBM pull up routine? Fri Oct 19, 2012 2:33 pm | |
| 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. |
|
 | |
Buckman

Posts : 279 Join date : 2012-07-21 Age : 24 Location : Slovakia
 | Subject: Re: LBM pull up routine? Sat Oct 20, 2012 4:41 am | |
| 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 |
|
 | |
ironloo

Posts : 1625 Join date : 2010-06-21 Age : 29 Location : Glen Cove NY
 | Subject: Re: LBM pull up routine? Sat Oct 20, 2012 5:30 am | |
| 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. |
|
 | |
Sponsored content
 | Subject: Re: LBM pull up routine?  | |
| |
|
 | |
| LBM pull up routine? | |
|