Get The Best Bang For Your Buck With These Pull Ups!
The Best Pull Ups For Strength!
If you can already to 15-20 clean pull ups, this is for you.
One of the best way to train weighted calisthenics is the drop set method.
This is a technique where you start with the hardest repetitions.
Do as many as you can.
Then you lower the weight, just a little, and try to add more repetitions than during the previous set.
And so on.
Rest 3-5 minutes between sets.
Here is the pull ups drop set I did last week while training with my friends in Venice Beach.
It took us about an hour to complete.
- + 115 lbs x 1
- 90 x 3 x 2
- 85 x 3
- 70 x 3
- 60 x 5
- 55 x 5
- 45 x 6
- 35 x 6
- 25 x 10
- 10 x 10
- 0 x 13
- Bodyweight rows x 23
Our backs felt good after this one!
Get 1-1 online calisthenics coaching here to get started!
Frequently Asked Questions
1. Who is the weighted pull-up drop set workout designed for? This advanced workout is specifically designed for individuals who have already mastered basic strength and can comfortably perform 15 to 20 clean (unweighted) pull-ups.
2. What is the "drop set method" in weighted calisthenics? The drop set method is a strength training technique where you start with the heaviest weight possible, perform a set to failure (or near failure), and then immediately "drop" (lower) the weight for the next set. You repeat this process, aiming to add more repetitions with each lighter set.
3. What is the recommended rest time between sets when using the drop set method? The recommended rest time between each set in a weighted calisthenics drop set is 3-5 minutes. This rest period is necessary to allow for sufficient recovery before increasing the volume in the next set.
4. What is the structure of the sample pull-up drop set provided? The sample drop set is a high-volume, high-intensity workout that starts with a heavy weighted pull-up (e.g., +115 lbs) and progressively decreases the added weight down to bodyweight. The entire sequence finishes with a set of unweighted bodyweight rows for complete muscle exhaustion.
5. Why is the drop set method effective for building strength in pull-ups? The drop set method is highly effective because it maximizes intensity by fully fatiguing the muscle fibers across a wide range of resistance levels. This combination of heavy weight for strength and high volume for endurance and hypertrophy (muscle growth) leads to significant gains in overall pulling power.
