+40kg Weighted Pullup in 2 Months (explained)

Key wellness / training strategies & productivity tips from the subtitles

1) Core goal: build heavy pulling strength (40kg weighted chin/pull-up)

• Train weighted chin-ups / pull-ups (including neutral grip / whichever grip you prefer).
• Emphasis: strong weighted pulling transfers to real-world strength (e.g., grappling / arm-wrestling contexts).

2) Use “step loading” instead of tiny weight increases

Rather than increasing load by very small increments (like +1kg / +2kg), progress by staying on a given load until it becomes manageable—then increase.

Progression logic example:

• Aim: 40 kg for 1 rep
• If you can do 30 kg for 3 reps, that’s a strong indicator you can reach 40 kg for 1 rep.

Rule of thumb mentioned:

• If you pull 70 kg for 3 reps, your likely 1RM ~ 80 kg.

3) A clear rep/set ladder (“magic circle”) to raise capacity

Progress by increasing sets and then reps over time.

Example starting point:

• Begin with something like 3 sets of 3 reps at a submax weight (e.g., 20kg x 3x3), ideally clean (not maxed out).

Progress sets (keeping reps at 3):

• 3x3 → 4x3 → 5x3

Then move to singles at the higher weight (example logic given):

• If 30kg x 5x3, then 40kg x 5x1.

Next stage: higher rep schemes

• 3x4 → 4x4 → 5x4
• Then 3x5 → 5x5
• Optional high-volume extension:
  • 6x5 (if you want more volume)

Milestone example:

Once you can do clean 5x5 with a given weight (example given: 20kg) → increase weight and repeat the cycle.

4) Frequency guidance (especially for calisthenics people)

If you train calisthenics alongside weighted pull-ups:

• Do weighted pull-ups twice per week (recommended).

Reason (as stated):

• Twice per week can free up room for accessory work (e.g., front lever, back lever, muscle-ups, dips, shoulders, retraction, etc.).

Example outcome mentioned:

• Twice per week can still allow more structured volume, e.g. up to 6x3 at some stage.

5) Weekly progression rule + recovery: use deload/active rest

You must be stronger from week to week, by adding one (or more) of:

• more weight, or
• more reps, or
• more sets (but not less)

Deload guidance:

• Every few weeks (example suggests around the 3rd week), take an active rest / deload week.
• Deload is recommended if progression starts to feel harder and you’ve accumulated fatigue (often after increasing sets/strength).

6) Deload week “hype trophy” focus (hypertrophy reps)

During deload:

• Do higher-rep hypertrophy work, with no less than 5 reps.
• Typical range: 6–8 reps, possibly up to 10.
• Use bodyweight pull-ups/chin-ups (same variation you’ve been training).
• Finish with accessories such as:
  • rows
  • curls

Presenters / sources

• The speaker/coach behind the “Sky Mentorship” / mentorship (no specific name is provided in the subtitles).