Weighted Pull-Ups: What % Of Your Body Weight?

**kyoun1e** · 03-06-2009, 01:49 PM

Curious...I just started making pullups a serious part of my routine. Since the early days of grade school, pullups have long been a struggle, but through years of workout I could get about 8-10 done. Could never get through this plateau.

Now, I started doing weighted pullups as part of my 5 x 5 program. Started with 5 lbs, then 10, etc. and now did 5 sets with 25 lbs hanging beneath my torso today.

At 208 lbs, that's about 15% of my bodyweight.

I'm guessing most of you are absolutely crushing that, but after doing maybe 8 once with no weight and now going 5x with 25 lbs I feel like I'm finally licking this exercise.

At what % of bodyweight do you feel like, "Yeah, my back has some serious strength here."

KY

**P-funk** · 03-06-2009, 01:52 PM

I can knock out multiple sets of 3-4 reps with a 70lb DB (probably could do it 5-6x's for a rep max), and that is almost 40% of my body weight (178lbs).

Hopefully after this next 12 week cycle I'll be even stronger though.

**vader** · 03-06-2009, 02:29 PM

I can 5 sets of 5 with a 50lbs db and I am at 182 lbs.

**kyoun1e** · 03-06-2009, 05:07 PM

Wow. Very nice.

You guys are like 30-40% of your bodyweight. And from your pics, you look ridiculously strong.

I've got a ways to go. But that's a nice goal to shoot for.

I'm adding 2.5 lbs a week. Maybe by summer I'll be up there.

How long did it take you to achieve that poundage?

KY

**Gazhole** · 03-06-2009, 05:50 PM

5x5 at about 20KG @ 74KG bodyweight. Could probably manage 25KG in the next few weeks though.

Just keeping plugging away at both weighted pullups and bodyweight pullups and you'll gradually improve.

Honestly, the fact that you're doing them puts you ahead of a lot of people.

**Doublebase** · 03-06-2009, 07:05 PM

Originally Posted by Gazhole

Honestly, the fact that you're doing them puts you ahead of a lot of people.

yeah my 31 year old brother-in-law is working on 1 from a dead hang @ BW.

**Patrick_01** · 03-07-2009, 01:12 AM

I think my best numbers are 5kg 3x5 for pullups and 7.5kg 3x8 for chinups.

My BW is around 72kg. So... 5 - 10%

Hahaha

**Gazhole** · 03-07-2009, 04:01 AM

Originally Posted by Doublebase

yeah my 31 year old brother-in-law is working on 1 from a dead hang @ BW.

Exactly, a lot of people i know are in/have been in similar situations and are now working up to sets of 3.

How is he working towards it? Negs, or assisted reps or something?

**Ben dur** · 03-07-2009, 08:06 AM

pullups are incredible

i use a 40lb db and shoot for 10 reps

never really tried to go higher than this

55lbs maybe 5 reps... no tellin, have to try it

**largepkg** · 03-07-2009, 09:01 AM

I'm one of the unlucky ones. I'm currently 249lbs and can only do BW x 6 on a good day. Pull ups are by far my worst movement. My shoulder injuries really prevent me from doing much more then I'm currently at.

I don't even worry about it anymore. I just do what I can and throw in some serious weight with rows. They don't hurt the shoulder at all.

**RasPlasch** · 03-07-2009, 11:17 PM

Originally Posted by largepkg

I'm one of the unlucky ones. I'm currently 249lbs and can only do BW x 6 on a good day. Pull ups are by far my worst movement. My shoulder injuries really prevent me from doing much more then I'm currently at.

I don't even worry about it anymore. I just do what I can and throw in some serious weight with rows. They don't hurt the shoulder at all.

Damn.... 6 reps at 249lbs is pretty impressive in my opinion.

I think I've done 5 reps with 55lbs
So thats about 35% of my bodyweight.

Never maxed out for pullups though.

**Lobo2009** · 03-08-2009, 05:10 AM

I used to pull 4 reps on my final set with 30kg (66lbs) when I was 76kg (270lb). However, I tend to stay away from heavy chins now as Im trying avoid injuries. I perform rack chins which are easier on the rotator cuff and forearms and can still put the weight on.

**kyoun1e** · 03-08-2009, 11:36 AM

What's a rack chin?

**T_man** · 03-08-2009, 12:33 PM

I can do 8-11 quality pull ups but I don't have the belt for weights.

**Irons** · 03-08-2009, 12:39 PM

I usually do around 30%.

**T_man** · 03-08-2009, 12:49 PM

Originally Posted by Lobo2009

I used to pull 4 reps on my final set with 30kg (66lbs) when I was 76kg (270lb). However, I tend to stay away from heavy chins now as Im trying avoid injuries. I perform rack chins which are easier on the rotator cuff and forearms and can still put the weight on.

You mean 170lb right?

**danzik17** · 03-08-2009, 03:50 PM

Haven't tried in a month or so but last I checked I can pull BW + 50lbs. BW is ~168lbs so thatd be right around 30%.

**soxmuscle** · 03-08-2009, 05:52 PM

I do weighted chin-ups because of the added abdominal effect.

I have abs and for the most part solely do weighted chins for them.

That said, my best is 140 for a single which at 150 pounds, is 93.33333333333333333333333333333333333333333333333 33333333333333333333333333333333333333333333333333 33333333333333333333333333333333333333333333333333 33333%

I've been training to reach my body weight for some time now. May have it by the summer!

**OuiSwim** · 03-09-2009, 08:42 AM

I've never tried weight with my pull-ups, since I'm pretty small (140lbs, most of it is muscle though) I can easily knock off 25-30 pull-ups and do that 3 times. If I were to add weight though, how much should I add and how many times?

**PainandGain** · 03-09-2009, 05:26 PM

I don't plan on adding any weight until i can do 4 sets of 10 x BW.
For reference, today I did 4x6 @ BW

**Doublebase** · 03-09-2009, 06:05 PM

Originally Posted by PainandGain

I don't plan on adding any weight until i can do 4 sets of 10 x BW.
For reference, today I did 4x6 @ BW

adding weight may help you accomplish this goal earlier.

**Ben dur** · 03-09-2009, 08:56 PM

Originally Posted by OuiSwim

I've never tried weight with my pull-ups, since I'm pretty small (140lbs, most of it is muscle though) I can easily knock off 25-30 pull-ups and do that 3 times. If I were to add weight though, how much should I add and how many times?

id like to see this

and where in pensacola are you?
these my stompin grounds mayn

**natural^** · 03-09-2009, 10:52 PM

3x10 80lbs. + BW

5'8", 169lbs.

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