Pull-ups/Back routine

  1. ClintCanada
    Guest
    ClintCanada's Avatar

    Pull-ups/Back routine


    I've been weight-training for about 6yrs now and being 'fairly' slim (approx 8%bf) I've always had an easy time with pull-ups, and believe in working back, shoulders etc. just as hard as chest & bi's . . .

    My question is -- for back -- for bodybuilders if you do pull-ups do you just stick with your own body weight and do more reps? or do you do them weighted? -- I'm asking because I'm able to add quite a few plates on -- I'll do some empty to warm up, but then add 10lbs on my waist belt, then say 25, 45, etc. up to 70lbs for 2 reps and then sometimes if I'm up for it 90lbs for a single or two reps if the wife wants to help lift (lol) usually 5 sets total. I NEVER see other big guys doing weighted pull-ups . . . in fact allot just do pull-downs . . . am I missing something here ? ?

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,712
    Rep Power
    1317317
    Level
    94
    Lv. Percent
    28.15%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Many tried and true exercises are not used very often anymore; pull-ups is one of them. I like weighted pull-ups much more than lat pull-downs, but I usually never go lower than a set of 3-5 reps.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  3. Professional Member
    Hank Vangut's Avatar
    Stats
    5'10"  176 lbs.
    Join Date
    Dec 2005
    Age
    41
    Posts
    3,734
    Rep Power
    1978
    Level
    42
    Lv. Percent
    30.26%
    Achievements Activity ProPosting Pro

    i use a weight as well to keep the reps in reasonable range for pull-ups. otherwise it's sets of 30+.

    the really big bodybuilders also do weighted pull-ups. i saw some video of coleman with a few 45lb plates attached to his belt.

    it seems to me that most of the guys doing pull-downs are the ones that can't pull themselves up.
    •   
       

  4. Senior Member
    datBtrue's Avatar
    Join Date
    Sep 2007
    Posts
    1,173
    Rep Power
    841
    Level
    29
    Lv. Percent
    57.54%
    Achievements Posting Pro

    Charles Glass said it is very difficult for most people to properly work their back with pull-ups. They grip the bar too tight, pull with their biceps, fail to get a complete stretch & flair before attempting the next rep, fail to retract their scapula properly as they pull up, fail to go slow enough on the negatives, use momentum...

    So he has most of his trainees (at all levels) do pulldowns and he has them work the back to failure not the arms to failure.

    I see his point and I believe you can develop a wide back without pull-ups. However I do weighted pull-ups under control and weighted rack pullups (DC style) as a standard part of my program.

    For anyone that CAN do pullups properly I suggest you add weight once your bodyweight reps get over 15. Keep good form and don't put on so much weight that you can not get adequate TUT out of the set.
  5. ClintCanada
    Guest
    ClintCanada's Avatar

    Quote Originally Posted by datBtrue View Post
    Charles Glass said it is very difficult for most people to properly work their back with pull-ups. They grip the bar too tight, pull with their biceps, fail to get a complete stretch & flair before attempting the next rep, fail to retract their scapula properly as they pull up, fail to go slow enough on the negatives, use momentum...

    So he has most of his trainees (at all levels) do pulldowns and he has them work the back to failure not the arms to failure.

    I see his point and I believe you can develop a wide back without pull-ups. However I do weighted pull-ups under control and weighted rack pullups (DC style) as a standard part of my program.

    For anyone that CAN do pullups properly I suggest you add weight once your bodyweight reps get over 15. Keep good form and don't put on so much weight that you can not get adequate TUT out of the set.
    Thanks -- allot of good info.
  6. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.15%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by Rodja View Post
    Many tried and true exercises are not used very often anymore; pull-ups is one of them. I like weighted pull-ups much more than lat pull-downs, but I usually never go lower than a set of 3-5 reps.
    Word. I agree 110%. Too often people will "cheat" and jerk backwards downing lat pulldowns. Pullups eliminate this motion, giving much better isolation. IMHO, it's one of the best for developing back width and the "V-tapered" look.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  7. ClintCanada
    Guest
    ClintCanada's Avatar

    Quote Originally Posted by thesinner View Post
    Word. I agree 110%. Too often people will "cheat" and jerk backwards downing lat pulldowns. Pullups eliminate this motion, giving much better isolation. IMHO, it's one of the best for developing back width and the "V-tapered" look.
    Yeah -- I see allot of guys trying to go heavy on lat pull-downs, and forcing themselves to lean way back which ends up being something a cross between a pull down and a very high row . . . but they're usually grunting and using allot of momentum and looking very confidant that they're achieving something fantastic. This is usually followed up by dropping the pin another notch for the next set -- for a little added weight -- lol
  8. Senior Member
    datBtrue's Avatar
    Join Date
    Sep 2007
    Posts
    1,173
    Rep Power
    841
    Level
    29
    Lv. Percent
    57.54%
    Achievements Posting Pro

    Talking


    Quote Originally Posted by ClintCanada View Post
    Yeah -- I see allot of guys trying to go heavy on lat pull-downs, and forcing themselves to lean way back which ends up being something a cross between a pull down and a very high row . . . but they're usually grunting and using allot of momentum and looking very confidant that they're achieving something fantastic. This is usually followed up by dropping the pin another notch for the next set -- for a little added weight -- lol
    Perfect description.

    Of course fewer people do pullups but a lot of them focus on geting each rep over with as quick as possible w/ the least amount of work. So these guys never get a full stretch, rock their hips to get to the top and go so fast that they get to 10 and drop off the bar before I even can complete a second rep.

    While I'm still methodically doing my pullups they strut away holding their elbows wide to mark the outside of their imaginary lat width.
  9. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.15%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    When I was a freshman in highschool, the upperclassmen on my hockey team were very adamant about pullup form. Adam's apple had to touch the bar at the top. Arms had to lock out and relax the shoulders at the bottom. If these were not followed, it's like using the wrong coversheet on the TPS reports....you got 9 other guys yelling at you about it.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line
  10. Senior Member
    datBtrue's Avatar
    Join Date
    Sep 2007
    Posts
    1,173
    Rep Power
    841
    Level
    29
    Lv. Percent
    57.54%
    Achievements Posting Pro

    Quote Originally Posted by thesinner View Post
    ....you got 9 other guys yelling at you about it.
    You see thats whats missing from LA Fitness! Where have all the hardcore gyms gone?
  

  
 

Similar Forum Threads

  1. Building back with pull ups
    By maurice02 in forum Training Forum
    Replies: 4
    Last Post: 03-04-2009, 09:05 PM
  2. Pull Ups or Chins
    By LowKeyLifter in forum Exercise Science
    Replies: 29
    Last Post: 08-07-2006, 10:44 PM
  3. how often should you switch up a routine?
    By logan in forum Exercise Science
    Replies: 9
    Last Post: 07-25-2004, 11:06 AM
  4. A Great back routine
    By BigVrunga in forum Exercise Science
    Replies: 2
    Last Post: 07-08-2004, 01:54 AM
  5. Need some variety in my back routine
    By stryder in forum Exercise Science
    Replies: 10
    Last Post: 01-08-2004, 07:29 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in