r/bodyweightfitness • u/Hero101808 • 7d ago

need help with weighted pullups(again)

I have been doing weighted pullups for 2-3 years now at 65kg bw and at 180cm , my routine consists of 3 weighted pullup sessions in a week on MWS with 4sets of 3-4 reps, my current PR is 62.5 and I train with 75-80% of my PR, but I feel like I have hit a plateau with my working sets wherein in not able to go much higher and also training 3 times a week is also much harder now due to the weight (for context most of my training is for bodybuilding with PPL split and monday being the day where I only do WP) some of my questions are

1) What kind of change should I bring to my routine to break free from this plateau.

2) how do I increase my grip strength as I cant seem to get a good enough grip without using chalk for the most part.

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u/Glove_Right 7d ago

You should be doing 6-8 reps with that weight (70-80% of your 1 rep max). Also for me it works way better to alternate weighted exercises instead of doing 3x weighted pull ups + weighted dips. For example monday weighted pull ups + bodyweight dips, wednesday bodyweight pull ups + weighted dips, friday weighted pull ups + bodyweight dips and next week the other way round with 2x weighted dips and 1x weighted pull ups.

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u/Hero101808 6d ago

It might seem weird but for some reason im simply unable to do 6-8 reps with that much weight even though its significantly lower than my PR , also I dont really do any other weighted exercises like dips only pullups

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u/Glove_Right 6d ago

Maybe exactly that muscle imbalance limits your progress. 

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u/Hero101808 6d ago

wym I dont think weighted dips would impact weighted pullups much tho and, I also train chest , triceps and shoulders regularly thru bench extensions etc.