How Much Should I Weight At 5 8 Who Lift Weighted Pull-Ups for Building Rock Climbing Strength

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Weighted Pull-Ups for Building Rock Climbing Strength

Are you hitting a plateau in your climbing training? Often we improve quickly when we start climbing, but then progress slows after the initial improvement in ability and strength. This can be frustrating and getting past it means changing your training to challenge your muscles. Adding weighted pull-ups to your climbing training is one of the best ways to do this, and it can do wonders for your strength. Let’s take a look at why that is.

The science behind heavyweight

There are a few different results from training your muscles: increased endurance, increased muscle size (muscular hypertrophy) and increased strength. Endurance and strength are very important for climbers, but we want to limit hypertrophy so the added body mass doesn’t slow us down. A high strength to weight ratio is very important here.

To increase muscle strength, you need to lift very heavy loads. Lifting heavier weights trains your neuromuscular pathways to be more efficient by forcing them to recruit additional muscle fibers to lift the load. By conditioning your muscles to be more efficient, you can gain strength without gaining muscle mass. This is exactly what we want as climbers!

For optimal strength gains, you should use enough weight that you can only perform 3 to 5 repetitions of an exercise. The aim of this is to stress the muscles more than they are used to, so that they learn to work more efficiently. It is important to rest completely between sets, approximately 3 to 5 minutes. You don’t want to tire your muscles, which would instead build endurance or muscle size. Aim for 3 to 4 of these sets.

Avoid taking the bodybuilder’s approach to weight lifting. Bodybuilders will often perform 8-12 reps with lighter loads and shorter rests to focus on fatiguing the muscles and increasing their size. This results in gigantic muscles that are not very functional for climbing.

Adding weight to pull-ups

Pull-Ups are one of the best climbing exercises to do with extra weight. They will allow you to increase arm and back strength fairly quickly. This allows you to do more intensive climbing moves like lock-offs and one-arm pull-ups. Of course, you should only train weighted pull ups if you have good basic strength to begin with. If you can’t do at least ten bodyweight pull-ups, you should focus on those first.

You can add weight in several ways. Putting rocks in a backpack, hanging weights from a climbing harness, or using a weight vest are all effective methods of adding weight. It is even possible to hold weights with your feet if you have no alternative. However, this method is not optimal as it does not allow you to fully focus on your pull up. As mentioned before, when working with weighted pull-ups, you want to use a weight that only allows you to perform 3 to 5 pull-ups before failure. Adjust your weight accordingly.

Try to work on your weighted pull-ups 2 to 3 times a week. You can do them after climbing, but don’t do them on days when you are very tired. You want to be at relatively high strength levels when working on them.

Be sure to warm up properly before adding weight. These sets are very strenuous and you don’t want to injure yourself. Be sure to rest between each set until you feel fully recovered. Don’t be afraid to go up to five minutes between sets. You don’t want to tire your muscles; we want them at full capacity. Perform 3 to 4 sets of these weighted pull ups.

After a few weeks of weighted pull-ups, you should see significant gains in your climbing strength. You’ll feel lighter and faster on the wall, and normal pull ups should be a breeze. After a few months, your progress may slow down again, at which point you may want to take a break and focus on endurance. A cyclic training pattern that shifts focus between strength and endurance prevents your training from hitting a plateau.

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