Weighted dips/pull-ups/chin-ups

Yes, other exercises are important, but weighted pull-ups made the most difference for me. I do 2 weighted pull-ups, 2 weighted chin-ups, followed by body weight pull-ups, body weight chin-ups. I cannot do 25, I end up doing 10-12 as I can barely move my arms at the end. What do you think of this back workout? What would change?

3 sets DL
3 sets pull-ups (as mentioned above)
3 sets chin-ups
3 sets of one of the following rows/cable/bench behind head pull (works mid of back)

Originally Posted by M3Inline6

I mix up my sets, and I almost always try to pull at least 25 using only my body weight after I've performed all of my weighted sets. I still cable row. I still perform dumbbell rows. I still perform T-Bar rows. I still perform lat pull-downs. My point?! There's a place for everything. Pull-ups are great, but there is more to developing a great looking back than just the pull-up.

Originally Posted by z00

Yes, other exercises are important, but weighted pull-ups made the most difference for me. I do 2 weighted pull-ups, 2 weighted chin-ups, followed by body weight pull-ups, body weight chin-ups. I cannot do 25, I end up doing 10-12 as I can barely move my arms at the end. What do you think of this back workout? What would change?

3 sets DL
3 sets pull-ups (as mentioned above)
3 sets chin-ups
3 sets of one of the following rows/cable/bench behind head pull (works mid of back)

Pull-ups help with pull-ups (..and are a great "strength" tool). If your goal is to develop musculature in your back, you need to understand that pull-ups alone will not do that.

What do I think about that back workout? Change it.....completely!

...and stop pulling behind your head.

Change it to what? A sample would be helpful.

Originally Posted by M3Inline6

Pull-ups help with pull-ups (..and are a great "strength" tool). If your goal is to develop musculature in your back, you need to understand that pull-ups alone will not do that.

What do I think about that back workout? Change it.....completely!

...and stop pulling behind your head.

Originally Posted by z00

Change it to what? A sample would be helpful.

Incorporate dumbbell rows, seated rows, bentover barbell rows, lat pull-downs, incline dumbbell shrugs, etc. into your routine if you desire muscle development.

I personally don't know.

When I do P90X, when I can't get my chin above the bar anymore, I switch to chair-assisted. I choose how much I apply pressure to my leg based upon how difficult it feels. When I feel completely burned even with leg assist, I am usually done.

Is 100 lbs a good weight to dip with?

Originally Posted by kushy

Is 100 lbs a good weight to dip with?

Are you being sarcastic?

Originally Posted by M3Inline6

Are you being sarcastic?

No. I can do heavier but feel strain on my shoulder / don't want to injure myself. Just curious if this is decent...

Originally Posted by kushy

No. I can do heavier but feel strain on my shoulder / don't want to injure myself. Just curious if this is decent...

If it becomes an exercise in just getting the weight up (..and diverting your focus away from the contraction of the muscles used), lower the weight.

Good call. Just saw a video of some guy on youtube doing 200+. wowzers

Didn't read past page 1, but I thought I'd throw my most impressive numbers in here.

Let me preface this with, due to school, work, and lifestyle decisions, I have not lifted or exercised regularly in over a year. .

However about 3 or so years ago, when I was at my strongest & leanest, I could do:

8 dips (per set) @ 168 lb bodyweight + 135lb on weight-belt.
12 chin ups (palms in) (per set) @ 168 bodyweight + 90lb on weight-belt
8 pull ups (palms out) (per set) @ 168 bodyweight + 65lb on weight-belt.

On average, I'd do 3 sets of each per workout at least once a week until failure. Usually failed somewhere amidst set 3, and often the beginning for pull ups (palms out).

I can put no-such numbers up now. .

I'm moving to another part of the country here in the next 2 weeks, so maybe with a new lifestyle and job will come new motivation to get back into the gym!
-Chris

I performed about 100 weighted/body-weight pull-ups during the tail end of my workout tonight (...70 lbs. weighted; varying rep sets ). I am wrecked......seriously!!!

Originally Posted by kushy

Is 100 lbs a good weight to dip with?

yes jerk

Adding 100lbs on dips? That's nuts.

I've been using a 50lb vest for dips, but thats becoming a bit too light. Might have to add the weight belt as well haha

kushy is getting stronger. 100lbs, damn.

I'm at 12 reps with 40lbs. I noticed when doing dips if I tilt my body forward (incline) I don't feel it as much in the shoulders. If I keep my body straight shoulders start to hurt. Also, if you go below parallel shoulders will hurt more.

Originally Posted by kushy

Is 100 lbs a good weight to dip with?

Originally Posted by z00

kushy is getting stronger. 100lbs, damn.

I'm at 12 reps with 40lbs. I noticed when doing dips if I tilt my body forward (incline) I don't feel it as much in the shoulders. If I keep my body straight shoulders start to hurt. Also, if you go below parallel shoulders will hurt more.

Not going past parallel is a no rep in my opinion

I just go to parallel. When you go below parallel (meaning all the way down) in dips it'll be too much load on shoulders. You can go below parallel, I had a rotator cuff injury and going below parallel caused a lot of pain.

If your shoulders are healthy and can go all the way down when carrying extra weights, go for it.

Originally Posted by Glight

Not going past parallel is a no rep in my opinion

tilting the body forward turns it from a triceps dip into a chest dip

Originally Posted by z00

I just go to parallel. When you go below parallel (meaning all the way down) in dips it'll be too much load on shoulders. You can go below parallel, I had a rotator cuff injury and going below parallel caused a lot of pain.

If your shoulders are healthy and can go all the way down when carrying extra weights, go for it.

My point is that going past parallel is good prehab to prevent shoulder issues. If there is pain, lower the weight and work your way up using the full range of motion.