How to Add 50lbs to Your Weighted Chin Up, Push Up, or Dip

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In this video, I want to share with you a simple training program that is just about guaranteed to deliver over 50lbs on your weighted dip, push up, pull up, or chin up over the course of a year.
Step 1- Find your weighted 10 rep max
Step 2- Start with 3 sets of 6 reps (with your 10rm) twice per week, such as Monday and Thursday, or Tuesday and Saturday
Step 3- Add a single repetition to each set every week.
Step 4- Repeat until you are performing 3 sets of 10, after which you add 5lbs, drop the reps back down to 6, and begin the process again.

[@OkKhaos]

3:48: "If you're watching this channel, you'll be training for the rest of your life anyway..." This is incredibly motivational! Thank you Kyle!

[@Kboges]

So happy you liked the , Khaos! It's true. Plan to train forever.

[@Karan_aloneboy]

Yes that's why we all love him

[@robertjoycetraining3126]

Man can’t believe I’ve just discovered your channel. I’m about 10 videos in and love it! 💪💪💪

[@Kboges]

Awesome brother! Enjoy and let me know if you have any questions. I appreciate the support!

[@tr1ckster726]

Same! I’m so happy I found someone who shares the same philosophy about physical fitness.

[@lifeofnicholashall]

How refreshing not to see a prolonged intro. Wish all videos were made so simplistic and clear.

[@leanderking3692]

This is my pullup Progress. I started with 3x6 reps of 5kg cause i was already doing pullups with 5kg before i started this program. Note I did this pullup workout around 2 times a week, after doing weighted pullups, most of the times i finish with some normal pullups (without weight) or 3 sets of rows or something else, and finish my workout with a little bit of bicep curls. 3x6 5kg -- 8 April 2024 3x7 5kg 3x8 5kg 3x5 7.5kg 3x6 7.5kg 3x7 7.5kg 2x8 7.5 kg (+1x3-4) 3x5 10kg 3x6 10kg 3x7 10kg 2x8 10kg (1set 3-4) 3x5 12.5kg 3x6 12.5 kg (hard) 3x7 12.5 kg (hard) 3x7 12.5 kg (very close) 3X8 12.5 kg (last set: 5-7 reps) -- 28 May 2024 3x5 15kg (easy) 3x6 15kg - First Muscle Up (3 June 2024) :) 3x7 15kg (very hard)

[@patrickthomas7084]

big fan of all your videos, can't get enough! Thank you.

[@Kboges]

Thank you so much, Patrick!

[@cjbrown8266]

Thanks Kyle, great stuff brother as always.

[@Kboges]

Thanks CJ! I appreciate it!

[@petermacko7486]

Yeah dude, top information. Your channel is TOP

[@Kboges]

Thank you, Peter!

[@gdsheppa2968]

Great video

[@Karan_aloneboy]

Thanks for the blueprint of how to do it .

[@tr1ckster726]

Awesome stuff!

[@Kboges]

Thank you!

[@stanL9]

Superb as always :)

[@Kboges]

Thanks Stanley. I appreciate the support!

[@andrewchoi4120]

ever since your last pull up video, i got my pull up max to 17 from 12! and i can do 3 muscle ups now! thank you.

[@bertOff.]

CAN WE TALK! I can do about 13 pull ups im very interested in what u did to achieve the muscle ups

[@somemadsci1923]

@@bertOff. can WE talk? Lol Did you figure it out? Stuck at 9 pull ups and 0 muscle ups :(

[@bertOff.]

@@somemadsci1923 hello no unfortunately, but i've just been sticking to doing weighted ring pull ups :D

[@impyrobot]

@@bertOff. I did muscle ups by learning with a resistance band and could do 16 pull ups once I could the movement down i had the strength already

[@guygreen9840]

Great video! Very clear and concise. How long would you recommend to rest between sets? I have been doing 10 sets of 8-10 reps throughout the day, 3x week, so would rest between 30-90 mins between each set. However I have hit a plateau and not been able to add any more weight and hit 10 reps so am thinking I will switch to this routine!

[@Sam-EliteLifestyle]

Cheers, thanks for the vidro

[@brainymeathead9206]

Man high frequency training is the real deal, and because of it I am now running Iron Wolfs December Challenge, it grindy but man the conditioning you get is insane!!!

[@Kboges]

Yeah dude HFT is amazing. Glad to hear you are enjoying and you are getting after it with the Iron Wolf's challenge!

[@brainymeathead9206]

@@Kboges finding your channel and Iron Wolfs has been a game changer for 2020, straight to the point no bs, making sure technique and form are prioritized and being able to train for yourself and for your health props to the both of you 🙏🙏

[@Kboges]

@@brainymeathead9206 Wow dude thank you. That means a lot to me! Also incredible to be mentioned alongside the IRON WOLF! It's all about taking control of your health and fitness, training smart, and putting in the work. Make it a lifestyle and do it forever. Thanks so much for the support!

[@KentKlokkerhaug]

This way of old school periodization is very effective, use this protocol for myself and clients as well!

[@Kboges]

Agreed! Foolproof and timeless.

[@Kanikacyst]

May I ask what do you or your clients do, if you get stuck? For example can't complete sets of 9 for two weeks. Do you repeat the workout again and again until you reach it or maybe some other methods?

[@KentKlokkerhaug]

I´m assuming you mean down the line after some cycles, and in that case I would either do like our man Kboges over here suggested with a new 10RM test and reset OR do this with lower reps. I have worked with a 5RM as the marker as well and then did week 1 = 5x1rep, week 2 = 5x2 and then so on all the way to 5x6 reps and then 5x1 next week and 5 lbs more. Hope that helps:)@@Kanikacyst

[@jonjacob2717]

Good stuff.

[@Kboges]

Thank you, Jon!

[@mattvee4827]

Looking forward to trying this program! Do you have any recommendations as far as rest periods?

[@Kboges]

Hey Matt. Rest as long as you need to keep the quality high. For stuff like this, I take 3-5 minutes usually.

[@embersandash]

I added 25lbs to neutral grip pull-ups after training only ring variations for one year. Currently, I’m pulling up three times a week - M: 4x6 neutral 25lbs, 1 x failure chest to bar pull-up slow (8-10 reps usually). WED: 5x 8 wide ring pulls in L-sit. FRI: 5x6 ring one-arm progressions → I regressed for mantle chin-ups after spending two months trying to get my archer chin-ups up. At one point I could do one archer chin up per side, and then I would pull normal chin-up and work the eccentric per side for 3 sets, and then for the remaining two sets, just work the negative 5 reps per arm. I regressed from that and am now working the mantle again 5x6 or 6x5. I just bought your courses and am still going through applications. I’m not progressing for three weeks now. I also swim 3000 ish yards/meters 5-6 times per week and train according to a push, legs, pull split. Any feedback would be greatly appreciated. If you prefer, you can reply to the email I used when signing up for the course. Same name as this account. Thanks for the great content. Indeed - training for life.

[@SucramRenrut]

You're obviously doing great, but this sounds like overtraining might be an issue.

[@embersandash]

@@SucramRenrut Well, I certainly pushed it that’s for sure! The last week of my training cycle before a deload (week 5 of 6) was particularly challenging in unexpected ways. Pull exercises felt great and in some ways better than ever, but push exercises were challenging and my swimming was feeling very slow. Just finished my deload while on a one week vacation, and my next program will be quite a bit less volume but with more added weight. I’m also considering cycling between 4 day full body, 4 day upper/lower, and 6 day PPL, instead of running a PPL for one whole year like I just did.

[@joejack1452]

Goat

[@luizleandrog]

Hello. Thanks for the excelent videos and for this little program. What are your thoughts on adding some additional sets to the initial weeks so to maitain the total number of reps in 30 or so. Something like: 5x6 on week 1, 4x7 on week 2, 4x8 on week 3, 3x9 on week 4, 3x10 on week 5?

[@Kboges]

Hmm interesting... High effort sets are really what are driving progress. If your proximity to failure stays around the same, but your sets drop as you progress, you will be applying less training stress despite the higher reps.

[@alhajituray1093]

i'm going to try this out currently doing 60 lbs for 3 reps on weighted chin-ups 1st set then 45lbs for 4 reps on second set then third set 25lbs for 6reps and last set 6 to 8 reps bodyweight this looks way more efficient in the long run thanks

[@miks_eihe]

Weighted chinups/pullups for extra spine decompression 💪🏻😄

[@Kboges]

Absolutely. Excellent point!

[@kewner8556]

Love this stuff. I was thinking about combining this program with the way you program barbell lifts in your barbell & calisthenics program. For the barbell lifts, you program two warm-up sets and one main set at 10 rm, starting at 5 reps, and optional back-off sets; in this video, it's three 10 rm sets, starting at 6 reps. I was wondering: is this an arbitrary difference or is there a specific reason for less volume (sets) on the barbell lifts?

[@Kboges]

Give it a shot and let me know how it goes! I usually program less volume on the barbell lifts for recovery. When I developed the barbell and calisthenic program, I was working with a group of people that were doing a TON of cardio, and many were also losing weight aggressively to prep for their academies. Many just needed to get stronger to do things like dummy drags, partner carries, and reduce their injury risk for running, etc. so I wasn't worried about them become "lifters", but just getting them generally stronger without hurting them in the process. For that you don't need a whole lot of volume, though some got pretty strong with this simple approach- several guys hit 315 bench and 500lb deadlifts, and a few women got their deadlifts Ito 2x bw.

[@kewner8556]

​@@Kboges Thanks, I'm gonna give it a shot. Currently doing this twice a week with Bulgarian pushups, dips, pull-ups, and ring rows, while using your barbell program for the back squat and RDL, but doing each of them twice a week, with 1 back-off set. I've picked RDL because I just can't get my lower back not to protest with the conventional, sumo, or even Jefferson deadlift. I kinda hope the RDL will help with that in the long run though.

[@Kboges]

@@kewner8556 Sounds legit! Keep me posted.

[@robindirksmeier5874]

Great Video again! Do you have handstand push-ups or pike push-ups in your workout routine or do you stick to push-ups and dips as your pushing movements?

[@Kboges]

I prefer push ups and dips to HSPU, mostly because my wrists don't tolerate HSPU or pike push ups well at all- definitely a bummer and something I want to work on. When I was younger, I did these a lot, specifically the HSPU, enjoyed them, and definitely got strong from them. I will play around with them from time to time but they aren't a significant part of my training. If you tolerate them well, and can do them safely, they are definitely useful movements and great for adding variety.

[@Bhisma93]

@@Kboges Try using a perfectly slow and controlled Hindu pushup and i find that works all modalities much better than HSPU and pike. I also find it improves mobility in the wrists and shoulders.

[@Kboges]

@@Bhisma93 I will give it a shot!

[@Daniel-cp3jw]

Thanks

[@charlesmclennan1282]

K boges I just found this channel and it is awesome, would you recommend calisthenics/your training for a teenager? For strength, muscle and activeness gains?

[@Kanikacyst]

absolutely yes

[@aloneboarder]

Can I add that to my regular workout routine? Like if I practice body weight pull ups three times per week and than I add these three sets of weighted pull ups two times per week on top of that. What do you think?

[@i_am_thebatman]

Weighted chin-ups : Been going up 2.5lbs a week for a heavy set of 5 with a 5 rep max . And recently have been able to go up 5lbs for the 5 rep max . I’m gonna have to try this technique when I plateau. Currently at 60 Lbs weighted .

[@CoachHeyward]

How is it now?

[@i_am_thebatman]

@@CoachHeyward 65lbs for 5 reps

[@JHallOnline]

Noticing the squat rack in the background, how often do you train with barbells (if at all)? I'm trying to figure out a hybrid approach because while I do love calisthenics, I also have the benefit of a full rack and weights. I have thought about adding deadlifts once per week as at least one weighted movement, but would be curious to hear your personal approach. Great channel and content, as always!

[@Kboges]

Hey JHall, not much at all, but I'm considering adding more. Weights are great (but I think calisthenics bring more to the table for the upper body) and are a powerful addition to leg training. Professionally in the past, I've simply had clients squat, deadlift, and/or bench (if they wanted to bench) once per week for 1-3 sets, then perform basic calisthenics after per their professional needs. For instance, Monday would be ramping up to a heavy set of back squats, followed by push ups, pull ups and sit ups, or whatever the demands of their selection processes dictated. Wednesday would be bench press/military press followed by chin ups and lunges, for example. Friday would be deadlift followed by push ups, pull ups and sit ups. This basic structure served me really well when I was prepping tactical athletes for selection processes, bootcamps, and academies, and is still my default programming tactic for these populations. If you are in shape, have built a good muscular base with calisthenics, have good GPP, then it doesn't take much time/volume on a barbell to transfer that fitness into a respectable number on the lift that you are practicing. love how Jim Wendler has a body weight assistance template for 5/3/1. I would set something up very similar for someone who really wants to pursue the barbell lifts while using calisthenics for GPP and assistance on the basic barbell movements. This can be done in a full body template (as I practiced in my business) or a classic powerlifting style split as illustrated by Wendler. The calisthenics are just tailored to the barbell lifts- you could use back extensions, rows and chin ups for the deadlift, sissy squats and lunges for the squat, and push up and dip variations to assist the bench/press. Alternatively, you could have a "barbell day", where you sub out calisthenics movements for barbell lifts targeting the same musculature. You could have as many barbell days as you need to in order to make your training congruent with your goals. As far as programming barbell movements, I trained pretty heavy when I was younger, but always made better gains with a barbell when training in the moderate rep range. Something like double progression in the 8-12 rep range would be my go-to now, and maybe even something like 20 rep squats. Can't go wrong with the standard 5/3/1 programming either. Common theme is to take your time, start lighter than you think you need to, and keep PERFECT technique.

[@kewner8556]

@@Kboges Wasn't me who asked the question, but this was a very helpful answer nonetheless :) Thanks!

[@benjamin654]

And how often per week? If you‘d train 2x/week for one exercise (lets say the pull up), would you do the same weight, set and rep count for both workouts that week?

[@umamurali1390]

Hey it'd be great if you'd make a video addressing muscle imbalances

[@Kboges]

Hey Uma, anything in particular you have in mind?

[@awesomeguy3211]

@@Kboges not uma ofc but maybe when one side is weaker than the other? Or how to avoid imbalances that can lead to inquiries?

[@brandonsnyder6715]

This is great. Question: is the two times a week you perform these weighted variations in addition to the other days that you’re doing unweighted? So are you doing 4-5 days a week unweighted plus the 2 weighted variation days? Or, are you resting the other days? Thank you. Excellent channel.

[@stcv9596]

HI Kyle! What should our nutrition be during these cycles? Bulking, maintenance or cut? With weighted calisthenics it's always hard to tell since added weight makes it harder but you still need to build muscle.

[@Kboges]

Unless you are really close to you genetic potential for muscle mass, you can build in maintenance, our slight surplus. You can actually still build in a slight deficit provided you are cutting too aggressively, too lean already, or too muscular. Ultimately though, the choice is yours.

[@stcv9596]

@@Kboges Thanks!

[@radercalisthenics]

Also, how would you structure your workouts to do this method but still keep the unweighted basics? In terms of programming, wanting to avoid doing too much....

[@Kboges]

This is a great question, Steve. I think you have some options... I think 1-3 sets hard sets (~0-5 reps in reserve) on the off days could work fine. Essentially, you could treat the other days as a normal workout, but I would probably put light/recovery days on the day before the weighted work, so that might entail a single set staying further from failure. This would help ensure good recovery for the weighted day so that you could make the progressions long term. We've talked about my position on "progression", but this model serves as a way to integrate a traditional concept of progression for people that crave this component of a program.

[@vijili89]

Hi bro can u suggest a daily routine for a beginner

[@ryanslife4478]

I'm gonna try this I wanna get 45lbs for 4 sets of 10 clean form that's about as strong as I wanna be for now. Can I add in towel pull ups and rows after as well they're movements I like to practice

[@Kboges]

Yeah not a bad idea!

[@umamurali1390]

Hey this sounds good but I've tried this program where the guys implements the fighter pull-up program into weighted calisthenics. So it's basically increasing adding one repetition to your 3rm in a week and adding enough weight to bring it back down to your 3rm and repeat. I added about 5kg to my chinup (1RM is at about 20kg now). What do you think about this?

[@Kboges]

Yeah this would work for sure. Personally, I think 3rm might be a bit too heavy to be training at consistently, it certainly would be for me- I could probably handle this as a peaking cycle, but not as an ongoing training protocol. This is a heavy load, so be cautious regarding your elbows and shoulders. Also, keep in mind sets of 3 are not as optimal from muscle growth- the volume per set is too low, meaning you need more sets to maximize the hypertrophic effect. That being said, if you are getting the results you want, keep at it! There are plenty of weighted calisthenics programs that work well.

[@haakonlenzi]

Awesome. Sounds simple and sustainable. How would you fit this into a 3x a week full body routine? Would you use this rep scheme 3x and progress the reps every week or would it make sense to do an A/B where A is your 10RM and B is a lighter recovery day ie A/B/A// A/B/A//?

[@Kboges]

Depends on how strong you are and what your overall recovery is like. Your A/B (heavy/light) split would be perfect.

[@haakonlenzi]

@@Kboges thanks for the reply! Looking forward to implementing in my training sometime soon.

[@Kboges]

@@haakonlenzi Awesome! Keep me posted on how it goes for you.

[@oceanman53]

how much should we rest between the sets? love your channel and content by the way!

[@Kboges]

As much as it takes to repeat your performance set to set. I like 3 or so minutes, but there is nothing wrong with resting longer.

[@oceanman53]

@@Kboges thank you for your response im excited to see the progress. Would you say that these three sets should be the only training I do until i reach my added weight goal or would some daily pushups, squats etc help?

[@uhhhhuhh934]

just to clarify, should i be doing other pulling exercise alongside this? unweighted pullups, rows, curls, etc. and if so, how should i program around this so i don't accidentally overtrain?

[@TehLiquid]

Eh, not really.. you'll want a push exercise with a pull, but you don't need multiple push/pull, Just one of each, whichever one you like the most.

[@paquito4147]

Hello, can't I do it 3x per week? I only do weighted chin-ups and dips. Why do you recommend doing it 2x per week? I think I would feel like I am under training if I do only 6 sets of chin ups and dips split in two days per week. I am also bulking so I want to gain mass via progressing in weighted chin ups and dips

[@Kanikacyst]

do as much as you can recover from

[@patrickvanmeter2922]

At the bottom of a chinup or pull up, aren't you just hanging from tendons? Or should you be slightly above that. Just curious. I do them both ways but sometimes have pain when first starting. Thanks

[@Kboges]

Both have merit. Check out the work of Dr. John Kirsch and the Kauai Study relating to the dead hang position.

[@patrickvanmeter2922]

@@Kboges Will do. thank you for the response.

[@Kboges]

@@patrickvanmeter2922 No problem!

[@awesomeguy3211]

if I'm doing the movement once per week, should I up the reps each week? Or every other week

[@omni1562]

I would think every other week, so you would get to lift at the same level twice still

[@vivekgochhayat7104]

How much rest between sets we should take

[@joe-bw6wy]

❤

[@iliveinsideyourhouse3943]

I only do pure calisthenics because I couldn't afford weights for now. Maybe later.

[@Kboges]

Absolutely nothing wrong with that. I did pure calisthenics for a LONG time, and have just recently got back into weighted calisthenics after a long layoff. You can get all the results you need without the weight!

[@bad_medicine_man]

yes this seems good

[@wowawewah]

My bodyweight pull up is 10 reps right now. Would it be a good idea to do this with normal pull ups?

[@Kboges]

Yeah you could. Go check out pull up mastery though. It's free.

[@wowawewah]

@@Kboges is that in your website?

[@Kanikacyst]

What should I do if I get stuck and complete prescribed reps for, let's say 4-5 training sessions? Just repeat untill I do? Or what do you suggest?

[@Kboges]

It depends. A good course is to just deload the weight or reps, and rebuild.

[@Kanikacyst]

​@@KbogesSo one could say "take step back to scorch and be able to make two steps further" ;) Thanks for the answer!

[@paradoks7487]

Makes sense to include dips? Push ups? Chin ups, dips, and squats, or it’s to much press?

[@Kboges]

Depends on how you structure the training week. You can definitely train both dips and push up with weights though.

[@paradoks7487]

@@Kboges thanks. I will train every other day. Your principle. Pushup / pull ups / squats. MoSt (prison) workout includes dips as well.

[@Kboges]

@@paradoks7487 Yeah I would just sub the push ups out for dips on some days. That will give you a good balance.

[@radercalisthenics]

Thoughts on using resistance bands rather than weights?

[@Kboges]

Funny you bring this up, Stephen! I was just playing around with these a few days ago. I think the tradeoff is this... the bands apply peak resistance at the worst part of the strength curve. This will undoubtedly lower volume since that weak point will limit the amount of overall work done. However, I do think this has an application. I think it could definitely help train acceleration for the pull up. Also, it should theoretically build strength at the weakest part of the ROM- the part that is the bottleneck in most people's performance. So they may be a really good strategy for boosting max rep performance, but I haven't tested this. Also, the fact that they artificially lower volume would make them a great light day exercise- something that limits fatigue while still providing a solid stimulus, especially to a particular ROM of the pull up. If you decide to give them a go, shoot me an email. I would love to bounce ideas back and forth to dial in an approach for a mini experiment.

[@radercalisthenics]

@@Kboges Yeah, I need to email you some more extensive discussion about what I'm doing for training now because I'm playing around with different things. I did the 3 sets of push/pull/squat a day (my preference) for a long, long time and just got to a point where I wasn't recovering or making progress. So I'm playing around with bands, weights and weight vest because why not, I have all these things at my house. Will definitely send you an email and it'll be nice to discuss something other than the perils of Facebook! Thanks Kyle.

[@Kboges]

@@radercalisthenics Agreed! Yeah definitely send me an email. I would love to hear the specifics about what you are doing.

[@Nostalgiaforinfi]

Do matt zlatts program. Add 1.25 lbs every workout 3sets 5 reps. I went from 25 lb to 63 lbs in a few months. Twice a week pullup/ring dip.

[@Kboges]

Yes, adding weight every session is without a doubt the fastest way to peak your strength quickly. Personally, I like slower progressions that I can continue for longer... think tortoise vs hare. I've had several clients build up to 135 lbs with a slow and steady approach.

[@elicohen8156]

@@Kboges How long did it take to go from 10 clean af bw pullups to 135lb?

[@maciejpanas4623]

Is this progression method okay for squats and deadlifts?

[@Kboges]

Yes. I used it to deadlift 500lbs.

[@MonacoRocha]

Hi.. Help... I can do 10 Pull ups ( Perfect Form & Slow) Maximum... How Many sets of 10 would you suggest?

[@Kboges]

10-15 sets per week is a good target, staying a few reps shy of failure. Alternatively, you could do a pull up specialization program, like the free one on my site.

[@MonacoRocha]

@@Kboges Thanks A Lot...

[@Kboges]

@@MonacoRocha My pleasure.

[@wallardb]

Yew!

[@anthonywustefeld4344]

How much would it increase your 1 RM would you say? Since it would increase your 10 Rep max 50 lbs.

[@Kboges]

Quite a lot, but more importantly... it increases your potential for a larger 1rm. If you spend some time developing max strength AFTER you have an awesome foundation, you will be able to peak it higher.

[@betterthanbefore909]

I can do 20kg dips but barely two wide grip pull ups. My back isnt really that weak, I guess I'm lacking vertical strength.

[@Kboges]

Wow! It's so wild how people can vary in their pressing vs pulling strength and how different planes can affect that. My pulling strength has always been WAY better than my pressing strength, and it responds to training more robustly.

[@devontebailey7058]

Can you run this on the barbell & calisthenics program because the movements are done with your 10RM but over a 6 week period 🤔

[@Kboges]

Yeah, you definitely could. I did this when I was lifting, and it worked great.

[@devontebailey7058]

Awesome thank you some much I'll definitely give this a go

[@jasonwelsh417]

Any tips on finding your ten rep max aside from just trial and error? I haven't gone over 4 reps on weighted chins in a very long time and I feel like I am stagnant

[@Kboges]

With the chin it's hard. Honestly, trial and error are your best bet. You don't need to be right on 10 though. If you know your 8 or 12, you would be able to guess pretty close, but the good news is it only takes a few minutes to find.

[@Kanikacyst]

Doing an exercise twice a week for 3 sets, is too little to be optimal for muscle growth, right? 9-10 sets is minimal dose

[@Kboges]

It depends on the context. For some it may be perfect, for others too much, and for others too little. Think of a HEAVY 5rm deadlift. Most people would find 3 sets twice per week with that load to be too much in the long term. But for pull ups, it's probably not enough for most people. It just depends.

[@aleksgornik]

I wonder, is this is effective with squats ?

[@Kboges]

I used it to hit a 500lb deadlift, adding like 30 or so pounds to my PR in 3 months, after stalling on a linear progression for like 1-2 years... no joke. I've used it to get a number of people to a 500lb deadlift in a year. I imaging it would work great for squats too, but they might benefit from more volume.

[@dreamingghost306]

2:15

[@maypierd9270]

kom