View Full Version : Weighted Pull/Chin-ups.


oovavu
02-03-2008, 02:51 PM
Do any of you do these? Also I use a rucksack filled with weights but I'm figuring this might be pretty bad for my back. Its not causing me any pain or anything is it ok to do so? or should I go for the specialist harness you can get that goes between your legs, thanks.

D.I.E.S.E.L
02-03-2008, 02:54 PM
Do any of you do these? Also I use a rucksack filled with weights but I'm figuring this might be pretty bad for my back. Its not causing me any pain or anything is it ok to do so? or should I go for the specialist harness you can get that goes between your legs, thanks.

Weighted Pull-ups are the ****. A Rucksack would make it uncomfortable from time to time. I suggest you buy a dumbbells ranging from 10-30lbs and wrapping your ankles around it. That's what I do, its a great workout.

msagrain
02-03-2008, 03:20 PM
yes and there bloodey hard .....

Ell
02-03-2008, 03:52 PM
I use a weighted rucksack, just do the straps up tight and you should be fine. It helped me get my reps up a lot quicker.

Rob Pilger
02-04-2008, 09:22 PM
Try using a weight vest. Mini bands work great to as they change the resistance profile. Choke the mini bands around some db's and place the band around your waist. They work great as the tension increases when you pull or chin up and they can shoot you down so you build eccentric strength too.

Rob Pilger
www.boxingperformance.com

oovavu
02-05-2008, 01:53 PM
Cheers for the suggetions fellas, im going to have a look into a weight vest when I have the money, what kinda weight are you using and how many reps?

nedcmk1
02-05-2008, 02:25 PM
try regular pullups and dips on rings... new world.

potatoes
02-05-2008, 02:36 PM
Do any of you do these? Also I use a rucksack filled with weights but I'm figuring this might be pretty bad for my back. Its not causing me any pain or anything is it ok to do so? or should I go for the specialist harness you can get that goes between your legs, thanks.



The old fashioned way to do it is to put a medicine bag between your knees. You should only do it when the chin ups become too easy. Takes a long time for that to happen.

oovavu
02-05-2008, 04:11 PM
try regular pullups and dips on rings... new world.

like gymnast rings? thats going to be a bit difficult be honest due to lack of a olympic gymnasium in my flat, but I can imagine it would be hard.

Rob Pilger
02-05-2008, 06:24 PM
You need to be able to move your body weight in any exercise before you lift with resistance. If you can't move and stabalize your own body weight don't load the movement.

After you can complete at least 15 reps of body weight chins and pull ups then load the movement. I'm not talking half ass reps either, perform relative full range of motion movements.

The size of the weight vest depends on your current strength levels and experience with it. It's best to get an adjustable one. They are REALLY worth the $$

As far as reps to get strong perform no more than 5 reps. Strength bracket is 1-5 reps. You can do 6-12 reps but be carefull so you don't put too much lean muscle tissue on that could move you out of your current weight division if you fight.

15-20 reps for endurance wouldn't hurt for a deload week but you get enough muscular endurance training working the bags and mitts.

If you can't do 15 or so body weight chins or pulls by a mini band to help for forced reps when you fatigue.

Rob Pilger
www.boxingperformance.com
www.theultimateboxingworkout.com

oovavu
02-05-2008, 07:39 PM
You need to be able to move your body weight in any exercise before you lift with resistance. If you can't move and stabalize your own body weight don't load the movement.

After you can complete at least 15 reps of body weight chins and pull ups then load the movement. I'm not talking half ass reps either, perform relative full range of motion movements.

The size of the weight vest depends on your current strength levels and experience with it. It's best to get an adjustable one. They are REALLY worth the $$

As far as reps to get strong perform no more than 5 reps. Strength bracket is 1-5 reps. You can do 6-12 reps but be carefull so you don't put too much lean muscle tissue on that could move you out of your current weight division if you fight.

15-20 reps for endurance wouldn't hurt for a deload week but you get enough muscular endurance training working the bags and mitts.

If you can't do 15 or so body weight chins or pulls by a mini band to help for forced reps when you fatigue.

Rob Pilger
www.boxingperformance.com
www.theultimateboxingworkout.com

Cheers dude, yeah im pretty proficient at pull-ups ~30 and chin ups ~25 with full arm lock, if im doing weighted pull/chin ups is there anything I need to do to counter balance the extra strain im putting on my back, I mean I don't want to develop something too much if its going to be detrimental to other areas, if that makes much sense lol.

D.I.E.S.E.L
02-05-2008, 07:44 PM
Cheers dude, yeah im pretty proficient at pull-ups ~30 and chin ups ~25 with full arm lock, if im doing weighted pull/chin ups is there anything I need to do to counter balance the extra strain im putting on my back, I mean I don't want to develop something too much if its going to be detrimental to other areas, if that makes much sense lol.

yea man. Its a mental thing more than anything. When you do it make sure u relax as much as possible and FLEX your abs. That eases the stress off your back and controls the movement