Weighted Pull-Ups for Building Rock Climbing Strength

Are you hitting a plateau in your rock climbing training? Often times 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 provide new challenges to your muscles. Adding weighted pull-ups to your climbing training is one of the best ways to do this, and can do wonders for your strength. Let’s take a look at why that is.

The Science behind Heavy Weight

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

To increase muscular strength you must 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. Conditioning your muscles to be more efficient lets you gain strength without gaining muscle mass. This is exactly what we want as climbers!

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

Avoid taking the bodybuilder approach to weight lifting. Bodybuilders will often perform 8-12 reps with lighter loads and shorter rest to focus on tiring out the muscles and increasing their size. This results in giant muscles that aren’t very functional for rock climbing.

Adding Weight to Pull-Ups

Pull-Ups are one of the best climbing exercises to perform with added weight. They will allow you to increase arm and back strength rather quickly. This will allow 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 a good base strength to begin with. If you can’t do at least ten body weight pull-ups then you should first focus on those.

You can add weight in a number of 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’s even possible to hold weights with your feet if you have no alternative. This method isn’t optimal however, as it doesn’t allow you to focus completely on your pull up. As stated before, when working weighted pull-ups you want to use a weight that only allows you to do 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 you work on them.

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

After a few weeks of training weighted pull-ups you should see significant gains in your climbing strength. You will feel lighter and quicker on the wall, and normal pull ups should be a breeze. After a few months your progress may slow again, at which time you might want to take a break and focus on endurance. A cyclical training pattern alternating focus between strength and endurance keeps your training from hitting a plateau.

How to Build Rock Hard Muscles – Get 6 Pack Abs in 16 Weeks Or Less

Building rock hard muscles and losing weight is not as easy as it sounds. If you are skinny, it is easier for you to get the 6 pack abs because there is no fat to lose. However, if you are over weight, it is very difficult to lose weight and gain muscles at the same time. The main reason is that the 2 process can confuse your body and actually make it harder for you than it seems to be.

If you want to build rock hard muscles, you must eat more protein and do intense heavy exercises. Since your muscles need more pressures and intensity to grow, you must lift heavy weights and try to do only 3-4 repetitions each set. After that, you need to eat lots of protein to help the muscles recover and grow bigger. The same principals apply to training your abdominal area if you want to make the six pack to become more visible.

On the other hand, if you are fat and trying to lose weight, you need to do lots of cardio exercises and use less heavier weight with higher repetition. Most of those fat burning workouts involve running, jogging, and other weight exercises with repetition around 20 to 30 times each set. This way, you can get rid of the fat around your stomach so the 6 pack abs can become more visible. The diets for this also very different than building rock hard muscles of course because you are trying to lose weight by eating less and less in portion.

It is kinda confusing to actually lose weight and build rock hard abs and muscles at the same time. However, the good news is that it is not impossible. I’ve seen my brother went down from 220 pounds to 186 pounds with a 6 pack abs in only 16 weeks. He followed this one particular 6 pack abs program created by Arnel Ricafranca. I had to say this weight loss system is one of the best abs programs on the market today.

While most weight loss programs and equipments have sexy models to attract customer, the 6 pack abs in 16 weeks program show you the real proof that it works. You can actually see Arnel Ricafranca total body transformation from fat to 6 pack abs in less than 16 weeks. I feel more motivated to workout and change my body because I can actually believe that his program really works and not just some phony models showing off.