Pull ups for Mass
- 10-16-2010, 06:58 PM
- 10-17-2010, 02:20 PM
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.
10-31-2010, 12:59 PM
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.
11-17-2010, 10:14 PM
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
11-18-2010, 01:30 AM
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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