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Weighted Pull-ups … One of my Hidden Gems!
OK, here’s another one of my favorite exercises that has really been key in helping me maintain not only muscle mass but also overall strength… weighted pull-ups.
As you know by reading my previous post, I am a BIG proponent of Compound Movements, which is why I have made weighted Pull-Ups one of my priority movements for my Back.
This movement is the first thing I do on my “PULL” or “BACK” days. I can really see the benefits and my overall strength remains great.
As I “Gym Hop”, I rarely see people doing this exercise. However, I do know that if you incorporate this movement into your routine you will QUICKLY see amazing results that can be easily tracked.
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How to know if you’re ready for Weighted Pull-Ups
I believe that if you are capable of doing 12 to 15 body weight pull-ups fairly easy then you are ready to transition to weighted pull-ups. Why? Straight forward answer – because a normal rep range is 8 to 12 reps.
If you are doing 12 to 15 reps, you are no longer challenging your muscles and your muscles have no reason to grow. So, if you can do 12 to 15 (body weight) rep’s, try adding 10 pounds to your weight pull up belt. Once you are able to do 12 to 15 rep’s with 10 pounds add another 5 pounds…. etc.
Always add the extra weight in small increments. This will prevent strains and also build confidence. You do not want to add too much weight at one time and defeat yourself.
How do I perform this exercise?
I try to rotate “hand placement” for 6 total sets. What does this mean? I place my hands slightly wider than shoulder width apart on the bar. By trying to reach bar to your chest, you will be assured that you are completing a full range/rep. I typically do two body weight sets to warm up and then move on to four work sets.
The first two sets of “only” body weight pull-ups is used to loosen up my back muscles. I follow this with 4 more sets of 8 to 12 reps while adjusting the weights accordingly to maintain rep parameters.
Here is another tip that I recommend.
You can try set that are called “Drop” sets. Let me explain what these are.
When you begin your workout, you would do your regular 2 set body weight warm-ups. Then for your 4 work sets you would alternate with a set with the weight around your waist and then drop the weight for the next set and then back to the weight around your waist.
For example, each weighted work set would be followed by a “body weight” set. As you fatigue you would adjust the weight to stay in 8 to 12 set range.
TWO BIG safety TIPS – Advice
NEVER totally “unpack your shoulder” also known as “Dead Hang” because it de-stabilizes your shoulders. This can cause a host of problems.
Try to keep your shoulders engaged while creating stability because you still have to be able to move/pull up. Allowing dead hangs will place EXTREME stress on your scapula that, over time with the ADDED weight, may cause a labral shoulder tear among other things. You can straighten your elbows but NEVER “DEAD HANG”.
Dead hangs are only useful if you are trying to work your way up to doing pull-ups. NEVER with weights!
Another safety tip is to use smooth movements. I cannot stress this enough. Never use jerky movements as you raise and lower your body. This will cause damage to your shoulders.
Tools of the Trade – Attire I recommend
Three things that I recommend for any workout are:
I have been using weight gloves with extra wrist support for years. I have grown to love the extra support the glove provides as well as providing less wear and tear on my hands…no calluses.
Another item I highly recommend is to use wrist straps. These offer another level of support helping to prevent injuries. Wrist straps take some fatigue off of holding the weight which allows me to concentrate more on using better muscle building techniques.
Finally, it obviously goes without saying, a Dip (also known as) or Pull-up belt is a MUST HAVE if you are serious about gaining overall upper body strength as well as a thicker, wider BACK.
What are some of the Benefits?
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- Stronger (overall upper body) strength
- More Muscle Definition (wider back)
- It helps build Biceps
- It forces your core to work harder and get stronger
The military uses this workout movement. Do you know why? It is one of the best core movements you can perform. Not only is a strong core essential for our military, but it is also good for the general public. Strong cores help to prevent many back problems.
“Strong core muscles make it easier to do many activities, such as swing a golf club, get a glass from the top shelf and bend down to tie your shoes. Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and injuries.
Weak core muscles can also leave you susceptible to poor posture, lower back pain and muscle injuries. Strengthening core muscles may also help improve back pain.” (1)
As I have aged, I truly believe that a majority of the muscle mass that I have been able to maintain can be attributed to the compound movements that I use in my workouts.
A Word to the Wise
While working out is great, so is rest. If you do not give your body time to rest and recover, the effort you put into your workouts will be all for nothing. Listen to your body, it will let you know that you need a day or even two off from the gym.
Final Thoughts
I hope that this information is useful to you and that it will help you along on your journey to a healthy and strong life. If you have suggestions, I am always open to hearing them. Drop your suggestions, comments, and encouraging words in the comments. Together, we can build a better and healthier self! You can find some great healthy and motivational items by clicking the image below. Start your journey today.
