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Health & Fitness
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Old 12-06-2012, 12:23 AM   #1
z00
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Weighted dips/pull-ups/chin-ups

How many pounds do you guys add to your body weight when doing weighted dips/pull-ups/chin-ups and how many reps?

From leangains site, if you can do +40lbs 5 reps of chin-ups then you're in the very fit/strong scale.

I find dips/pull-ups/chin-ups as a good measure of strength.
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Old 12-06-2012, 12:25 AM   #2
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I'm adding 30-40lbs depending on which it is and doing 3x8-10

I never have posted much on this thread and sold my BMW but have gained quite an interested in the H&F part
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Old 12-06-2012, 01:26 AM   #3
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I can do 10 chins with 45lb. 5 with 90 lbs. ill try a pr next week. Did pull ups x5 today with 45lbs for 3 sets and it wasn't THAT hard
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Old 12-06-2012, 01:27 AM   #4
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You must be pretty jacked to do numbers you mentioned. What's your weekly work out like?

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I'm adding 30-40lbs depending on which it is and doing 3x8-10

I never have posted much on this thread and sold my BMW but have gained quite an interested in the H&F part
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Old 12-06-2012, 01:30 AM   #5
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Damn, every one is so strong around here.

Do you use weighted dips/chin-ups/pull-ups as primary exercises or secondary? Would make it easy if you just post your workout plan on days when you do them.

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I can do 10 chins with 45lb. 5 with 90 lbs. ill try a pr next week. Did pull ups x5 today with 45lbs for 3 sets and it wasn't THAT hard

Last edited by z00; 12-06-2012 at 01:31 AM.
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Old 12-06-2012, 01:43 AM   #6
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You must be pretty jacked to do numbers you mentioned. What's your weekly work out like?
I mentioned it on a thread of mine. Tho I do:
Chest/Tris on Mon/Thu
Back/Bis on Tues/Fri
Legs on Wed/Sat

On lifts such as bench, incline, EZ bar curls, skull crushers, over head extensions, squats, dead lifts, lat pull downs, low pulley row, etc I've been trying to do 5 sets of 5 reps.

Dips and pull-ups I do more as a secondary lift. Maybe once a week if that. Usually on my secondary lifts tho I try and do 3-4 sets of 8-12 reps depending on the workout

I have also noticed I don't have **** on a few of these guys hahaha I might can lift a significant amount of weight compared to my friends tho the physiques of a few E46ers is crazy!!
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Old 12-06-2012, 01:50 AM   #7
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My workouts consist of:
Explosive

Upper body push
Superset
Lower body pull

Lower body push
Superset
Upper body pull

Core finisher

Pull/chins go on my upper body pull. I've integrated them a lot the last few years

Also do density and interval circuits.
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Old 12-06-2012, 01:51 AM   #8
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You can see most of my workouts in the "post a workout" thread. Along with videos
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Old 12-06-2012, 02:00 AM   #9
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Do you recover with your program? Twice a week per muscle group is a bit excessive. No? I read mixed opinions but most splits I have seen involve one muscle group per week. If it's working out for you it's great.

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Originally Posted by ATU2010 View Post
I mentioned it on a thread of mine. Tho I do:
Chest/Tris on Mon/Thu
Back/Bis on Tues/Fri
Legs on Wed/Sat

On lifts such as bench, incline, EZ bar curls, skull crushers, over head extensions, squats, dead lifts, lat pull downs, low pulley row, etc I've been trying to do 5 sets of 5 reps.

Dips and pull-ups I do more as a secondary lift. Maybe once a week if that. Usually on my secondary lifts tho I try and do 3-4 sets of 8-12 reps depending on the workout

I have also noticed I don't have **** on a few of these guys hahaha I might can lift a significant amount of weight compared to my friends tho the physiques of a few E46ers is crazy!!
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Old 12-06-2012, 02:05 AM   #10
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Do you recover with your program? Twice a week per muscle group is a bit excessive. No? I read mixed opinions but most splits I have seen involve one muscle group per week. If it's working out for you it's great.
I tried the one group a week thing fooooor about a week. I felt sluggish idk just didn't feel like I was pushing enough. But anyways. With my current routine I've been moving up in weight 5 to 10 lbs every day and see size gains prettyyyy damn fast. Don't plan to change a thing except eat a little cleaner. But twice a week with Sunday off I'm never sore except leg days and never feel weak on second days. Always moving up so far
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Old 12-06-2012, 02:07 AM   #11
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Today I lifted at 8:30 tho. Huge no no for me. Never can fall asleep till after 2:00 am which equals maybe 5 hours of sleep tops
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Old 12-06-2012, 07:40 AM   #12
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45lbs for both chin and dip.
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Old 12-06-2012, 09:26 AM   #13
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I have also noticed I don't have **** on a few of these guys hahaha I might can lift a significant amount of weight compared to my friends tho the physiques of a few E46ers is crazy!!
I'm far ahead of pretty much all my buddies... then you come here. Majority of regular posters push serious weight. I was thinking I was getting decently strong, then I read the workouts guys post...

Gives you something to strive for at least
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Old 12-06-2012, 09:54 AM   #14
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I know, was thinking the same thing. Maybe it's time to switch to a six-day split. Many of prof body builders workout 6 days a week. But we ain't no prof builders.

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I'm far ahead of pretty much all my buddies... then you come here. Majority of regular posters push serious weight. I was thinking I was getting decently strong, then I read the workouts guys post...

Gives you something to strive for at least
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Old 12-06-2012, 09:59 AM   #15
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Interesting. Can you post a full workout sample of a week? I'm sure you change it. I wanna get an idea of sets/reps and type of exercises.

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Originally Posted by ATU2010 View Post
I tried the one group a week thing fooooor about a week. I felt sluggish idk just didn't feel like I was pushing enough. But anyways. With my current routine I've been moving up in weight 5 to 10 lbs every day and see size gains prettyyyy damn fast. Don't plan to change a thing except eat a little cleaner. But twice a week with Sunday off I'm never sore except leg days and never feel weak on second days. Always moving up so far
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Old 12-06-2012, 10:09 AM   #16
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Interesting. Can you post a full workout sample of a week? I'm sure you change it. I wanna get an idea of sets/reps and type of exercises.
I tweaked a 4 day split in my progress thread (near end) recently that may interest you as well, split out by muscle groups / exercises / reps & sets.

6 day splits... remember that working out is HURTING your body, where as rest days + proper nutrition are HEALING and GROWING... if you workout 6 days, when do you have time to heal? Going to these extremes are only necessary for those who have 5+ (more likely 10+) years of lifting, where gains only come to the seriously dedicated.
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Old 12-06-2012, 12:27 PM   #17
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I'm at 3x6 reps with 40lbs in my weight vest on ring dips. I'm assuming that's harder than regular dips. I got 9 the first set last week. Tomorrow I attempt 45lbs. I don't foresee a problem.

On chinups I'm at 25lbs for 3x5

pull ups, never tried yet.
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Old 12-06-2012, 01:14 PM   #18
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I've done a pullup with 88lbs, a set of 3 chins with 88 and a set of 2 dips with 135. That was many lbs ago though. I'm a lot heavier now and dont work them exclusively....
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Old 12-06-2012, 01:26 PM   #19
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Right now I'm regularly using 50 lbs. for my pull/chin-ups and dips, but I do heavier, low rep sets with 60 lbs. in an attempt to break a plateau. I regularly can muster 4 sets of 8-10 pull-ups/chin-ups - depending on how taxing my workout was - using 50 lbs. on a weight belt. I do them at the end of my workout, so some days I feel stronger and more capable than others. I've never attempted anything higher than 60 lbs.

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Old 12-06-2012, 01:40 PM   #20
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I was prod of myself for doing chins 5 reps with 30lbs. Then I come to read this. I'm only 163lbs.

We should call you guys El Diablos.

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I'm at 3x6 reps with 40lbs in my weight vest on ring dips. I'm assuming that's harder than regular dips. I got 9 the first set last week. Tomorrow I attempt 45lbs. I don't foresee a problem.

On chinups I'm at 25lbs for 3x5

pull ups, never tried yet.
Quote:
Originally Posted by Glight View Post
I've done a pullup with 88lbs, a set of 3 chins with 88 and a set of 2 dips with 135. That was many lbs ago though. I'm a lot heavier now and dont work them exclusively....
Quote:
Originally Posted by M3Inline6 View Post
Right now I'm regularly using 50 lbs. for my pull/chin-ups and dips, but I do heavier, low rep sets with 60 lbs. in an attempt to break a plateau. I regularly can muster 4 sets of 8-10 pull-ups/chin-ups - depending on how taxing my workout was - using 50 lbs. on a weight belt. I do them at the end of my workout, so some days I feel stronger and more capable than others. I've never attempted anything higher than 60 lbs.
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