Pull ups for Mass

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  1. Quote Originally Posted by Rosie Chee Scott View Post
    It was when I started doing pull-ups (and BB bent over rows) that I really started seeing development and width
    Definitely. All I do is db and BB rows and weighted pullups


  2. I start my back days off with heavy weighted pullups, ramping up from 25 lbs to 100. I usually warmup with bodyweight pullups, a set of 10-12, do 6 reps with 25, and then 3 reps from then on.

    Reason I do this is for activation purposes... get something real heavy first so my nervous system is prepped to go heavier on my higher rep work.
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  3. IMO pull ups is definitely the best exercise for to make your back wider. For long time it has been my only exercise for back width... I have few pictures from the days I decided to stop doing cable pulldowns, bodyweight pull ups etc and instead of those I started doing some heavy weighted pull ups frequently (3 times a week).. My BW increased 15-20lbs between these two pics and my pull up max weight increased from 70-80lbs to 120-130lbs It's 5 months between these pics.. I think I have some training videos from these days too..

    October 25th (14 months of training, 130-135lbs (started at 109lbs)):


    March 29th (19 months of training, 150-155lbs):


    The funny part is that my back has continued growing ever since.. And strength increases still quite fast.

  4. usually for pullups if I do them I do them weighted and add weight each set and then the last set I take the weight off and burnout. Recently I have been doing weighted rack chins and just in the last month I have developed some width

  5. What about Reps for Pullups? I normally go for about 30 total. Sets would look something like:
    25lbs weighted 8/5/5/3/2/2/ remainder unweighted
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