Build a STRONG and Powerful BACK With This Routine

Summary by Krater

The host presents a high-intensity strength training protocol using weighted pull-ups set at 8 to 10 sets of 3 repetitions with maximum effort and speed to increase pulling strength and power.

From the video

Answers: How can I increase my pull-up strength using weighted pull-ups?

• Weighted pull-up programming
• High-speed strength training
• Pulling power development
• Bodyweight strength progression

Exercises

• weighted pull-up · pull-up bar · 8-10 sets of 3 reps

What it concludes

• Performing 8 to 10 sets of 3 reps with maximum effort per repetition improves pulling speed and maximum strength.
• A training frequency of 2 to 3 times per week is solid for most people to increase weighted pull-up performance.
• Autoregulating rest periods between 20 to 40 seconds works well, with longer rest for grindy reps.
• Doing this protocol for a month focusing on hard, fast reps followed by a small deload test will yield solid improvements.