I’ve been doing pull up for a while. Departing from Starting Strength’s recommendation, I stayed away from chin ups as I feel that the supinated hand position put my wrist in an unnatural position for rotation. I used strict vertical pull up at about shoulder width grip(one resembling the reverse overhead press movement, engages the core, feet straight, pulls towards the clavicle). I usually added pull up sets right after my overhead press to counter act the movement pattern.
I could now do three or four sets of 12 reps at bodyweight consistently without hitting the point of failure and quite easily. And I’ve been following this routine for a few months already and now desperately need a change of the routine
I wonder if there are any good pull up programs out there for weighted pull up.
And what are some good ratio my pull up strength should be relative to the rest of the lifts, especially overhead press, for a healthy and balanced physque. I certainly don’t want to overdo it. And I’ve heard too many pull ups, especially too frequent programming of weighted pull up, actually put one’s scapular in too much of a depression which restricts free overhead scapula rotation.
I tried to find relevant articles on the internet. But these resources are either written for beginners who can’t do bodyweight pull up or written in a manner more from singular anecdotal personal coaching or training experiences. I trust Barbell Medicine’s judgment on this issue
Not that I know of, though the programming principles we’d use for developing a stronger weighted pull-up would be the same we’d use to develop any other lift. That is, if your goal is a maximal 1RM weighted pull-up, you’ll need to practice heavy singles, as well as accumulate increasing training volume at a more sub maximal intensity. If this was my goal, I’d probably train it in some fashion about 3 times per week.
There is no such thing as a “good” or “correct” ratio of weighted pull-up to any other lift. There are no “good” or “correct” ratios between any lifts, really. People are different, with different anthropometry, skill, preferences/psychological inputs, and training history for the different lifts, all of which can differentiate performance outcomes.
There is also no such thing as a “healthy” or “unhealthy” physique from this perspective. This is also simply personal preference - i.e., whatever you want to look like.
I would not worry about influences of training the pull up on your scapular mechanics. You’ll be ok. The main thing that I’ve seen result from over-doing pull-up training is tendinopathies, particularly at the elbow.