weighted dips/pullups
- Thread starter BazUK
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I love my Dips belt. I travel a lot and it's a great tool to use in the crappy commercial/hotel gyms I find myself in. It's great to be able to progressively load with 2.5 increments, too.
I just do a simple, patient progression of 5 sets of 3 building over the weeks to 5x5 and then I add 2.5 and begin again. Started at 45 5x5 - Just pulled 90lbs 3x5reps yesterday, which was a goal I've had for a long time. 4x5 next week... Simple.
Best of luck with it.
I just do a simple, patient progression of 5 sets of 3 building over the weeks to 5x5 and then I add 2.5 and begin again. Started at 45 5x5 - Just pulled 90lbs 3x5reps yesterday, which was a goal I've had for a long time. 4x5 next week... Simple.
Best of luck with it.
Johntreksmith
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weight dips and pull ups are awesome. vary your grip up on pull ups. chin up and pull ups or underhand grips and over handed. wide and close grips. Dips same story you can vary on width sometimes on them. I started out around 135 5'11 and i'm extreme hard gainer, I'm talking 5000 6000 calories a day to maintain weight. If you can do 10 pull ups then try this. Throw a 45 pound plate on. See how many you can do. Probably in the 4 or 5 range. Currently my reps/sets (keep in mind everyone is different) I warm up with 10 no weight, move up to 45 lbs 10 reps, 90 lbs 10 reps, 135 8 reps. Dips are easier for me so 12 without weight, 45lbs 10 reps, 90lbs 10 reps, 135 10, then I finish off with 170 6 reps.
long story short, weight dips and pulls ups are awesome. Also try weighted push ups. Lay a 25lb plate on your back and push up. I work with around 45 x 10, 90 x 10, 135 x 10, 170 x 6.
long story short, weight dips and pulls ups are awesome. Also try weighted push ups. Lay a 25lb plate on your back and push up. I work with around 45 x 10, 90 x 10, 135 x 10, 170 x 6.
Johntreksmith
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I currently weigh 175 180 range. If you weight to put mass on your upper body lats and back you can do it fast.
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Unless you've got some horrific metabolic disorder there is no way you were expending 5000-6000 calories a day. You probably overestimated your food or your expenditure by a huge amount.
Someone who is 5'11", 300 pounds at 10% bodyfat, which is like a Mr. Olympia + 75 more pounds of muscle who works out twice daily intensely expends about 5200 calories a day according to this calc.
In response to OP, I dunno about dips but linear progression on weighted pullups or chinups is really great for me. I went from like 16 bodyweight reps to something like 13 with 40 pounds added in a month or two.
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How many sets/reps/sessions prr week did you do to achieve that? And do you do other bicep work as assistance?
I can do 19-20 body weight but max out at 9 with 10kg and I've been doing them for maybe 6 months. I want to get to 10 reps with 15 kg which is just over 20% bw but it will take ages at this rate. I don't really do any other bicep work other than pulls so maybe that's the problem..
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Made my own for under 10€. Just happened to have right materials, I'll se how it holds up.
MightySparrow
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I think these are two of the best exercises ever, so I think you have made a very wise investment
The only caveat is that dips seem to cause injuries for some people, and in that case you'd of course be better off doing other stuff such as close-grip bench press. But I think that's very individual, maybe depending on joint structure and stuff. I've always liked dips.
I think pull-ups are just awesome for general upper body strength, and I've never heard about anyone getting injuries and stuff from them. And kudos to you for doing them with a belt. I'm still hoping to one day do 20 unloaded. Which in my book would be kind of the stage where you want to add extra weight to get the most out of the exercise.
I've seen this before (and even believed it myself) - but I just don't think it's necessary (hitting 20 as a prerequisite for weigted chins/dips, I mean). If your goal is to do 20 chins - then of course, go ahead. But if you actually are more interested in strengthening your back, then a more typical progression (SS 5x5, or 531 or whatever) might - in my exprience - be advisable. You can always follow it up with unloaded, or even assisted higher-rep work to get some volume in.
Again, your goals may be different (and 20 chins is a cool feat to be able to break out) but the carryover to actual pulling strength may not be as great as you assume. Once you get past 12 reps, its really becoming a different kind of effort. I'm not saying there is NO carry over, just that you're really getting into endurance adaptation there, and the difference between hitting 18 reps and 21 can sometimes come down to whether or not you are having a good day.
I reckon the best bet is to do both. Chins are assitance anyway, so one day you can do them weighted and the other at bodyweight.
TL;DR Not saying you are wrong to have that goal - Just that the point of a belt is to free you from doing endless high rep chins/dips - it allows you to train/load these BW exercises as you would other major movements.
I can pull out 20 chins alternating chin to left/right hand and bw dips in sets of 15-20 fairly easily.
Tied weighted yesterday. Didn't want to go to hard as experimenting but pulled 4sx8r pullups with 10kg and 4sx8r with 20kg comfortably. Will start adding weight and se how it goes
Baz
Tied weighted yesterday. Didn't want to go to hard as experimenting but pulled 4sx8r pullups with 10kg and 4sx8r with 20kg comfortably. Will start adding weight and se how it goes
Baz
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I agree with this.
I don't understand these targets like "you have to do X reps before you can add weight". No one says that you have to bench or squat your bodyweight 15 times before you are allowed to put more on the bar than your bodyweight- so why does this apply to chinups and pullups?
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I did 2 sets of 5 then a set to failure, add 5 pounds the next time I do them. Chinups are probably better than pullups and I did no pullup assistance or bicep work.
MightySparrow
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No, I perfectly agree on that, it's just an arbitrary goal I have set for myself. Interesting that you mention this as I've actually never heard that others have this target. But I guess it's just a nice round number to aim for.
I think you can most definitely add weights well before you can do 20 pullups provided that the goal is max strength rather than endurance.
Maybe you're not looking in the right places. I've seen people go on about mastering the body before trying to do anything else, like being able to do 5x15 pistol squats or something before even touching a barbell. I don't agree with them, but they're out there.
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work up to a heavy weight for a single/double/triple, then drop down and complete some more work sets at a lighter weight and with higher reps.
I've personally dipped 70kg (155lbs) @ 100kg (220lbs) bodyweight, and my friend has dipped around 85kg (185lbs) @ 60kg (135lbs) BW.
Big numbers aren't very hard to hit if your form is good, you hit them hard, and you make use of the stretch reflex well.
I've personally dipped 70kg (155lbs) @ 100kg (220lbs) bodyweight, and my friend has dipped around 85kg (185lbs) @ 60kg (135lbs) BW.
Big numbers aren't very hard to hit if your form is good, you hit them hard, and you make use of the stretch reflex well.
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Since introducing weighted dips and high rep bodyweight dips, my bench has sky rocketed from where it was. It's the only thing variable I changed in my training.
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two of my favorite exercises... weighted dips are my MAIN upper body push exercise. That's right, no benching for almost 2 years. I have nothing against benching I just always like dips better and since Im not a powerlifter I dont really care about my bench per se. As long as Im pushing heavy weight for full reps and vary grip, it has added to my upper body tremendously. Weighted pullups too... try to always to them with a thumbless grip, really hits the lats more... and one thing that really helped my growth was a slow negative (2 sec) to really stretch the muscles and build strength.
