Weighted dips and chin ups

[The Light Among Darkness]

Anyone here who can do 3 plate (135lbs/60kg) weighted dips or 2 plate (90lb/41kg) weighted chin ups? If yes, how long did it take you? Did you do low reps of 1-5 or higher? What about weekly frequency?

[Alex]

I never tried that high weight on dips but I was able to do about 6 reps with 40 kg on chin-ups while weighing 66-67 kg myself. It took me around 7 months but I didn't train for it. I was just doing 3 sets with 15 kg, then 20 kg, then 25 kg, then 30 kg, then 35 kg and finally 40 kg. Though I wasn't able to do even 3 sets of 5 with 40 kg. It was more like 6, 4, 3 with 3-4 minutes rest. My program was 3 heavy sets and 2-3 bodyweight(usually 2). I was doiing upper-lower every 4-5 days. Also I was resting 3-4 minutes while doing weighted and 1-2 minutes for bodyweight.

[Brett]

I never tried that high weight on dips but I was able to do about 6 reps with 40 kg on chin-ups while weighing 66-67 kg myself. It took me around 7 months but I didn't train for it. I was just doing 3 sets with 15 kg, then 20 kg, then 25 kg, then 30 kg, then 35 kg and finally 40 kg. Though I wasn't able to do even 3 sets of 5 with 40 kg. It was more like 6, 4, 3 with 3-4 minutes rest. My program was 3 heavy sets and 2-3 bodyweight(usually 2). I was doiing upper-lower every 4-5 days.  Also I was resting 3-4 minutes while doing weighted and 1-2 minutes for bodyweight.

You can reach your genetic potential with bodyweight. Why possibly hurt yourself with heavy weight.

[jimjohnson]

I think i was doing weighted chins with 40kg....Few years ago now. I have not done them for a while.

The danger of heavy lifting is where do you stop? If you keep pushing it eventually something breaks

I hear people doing 300kg+ deads...that's one hell of a strain on your lower back. Too risky. It's an ego thing.

[Alex]

I never tried that high weight on dips but I was able to do about 6 reps with 40 kg on chin-ups while weighing 66-67 kg myself. It took me around 7 months but I didn't train for it. I was just doing 3 sets with 15 kg, then 20 kg, then 25 kg, then 30 kg, then 35 kg and finally 40 kg. Though I wasn't able to do even 3 sets of 5 with 40 kg. It was more like 6, 4, 3 with 3-4 minutes rest. My program was 3 heavy sets and 2-3 bodyweight(usually 2). I was doiing upper-lower every 4-5 days.  Also I was resting 3-4 minutes while doing weighted and 1-2 minutes for bodyweight.

You can reach your genetic potential with bodyweight. Why possibly hurt yourself with heavy weight.

I never had problems from going heavy on chin-ups, dips were another story though, I had frequent little chest/triceps strains so that's why I decideed to go for no less than 10 reps on everything. Though I find it that going to failure can still cause strains, even if it's higher reps. That's why later I decided to train based on feeling and not go to failure, just close to failure. Mostly because after you get at a certain level you can't always perform well, so even going for the same reps you did 3 weeks ago can be dreadful.

[The Light Among Darkness]

I never tried that high weight on dips but I was able to do about 6 reps with 40 kg on chin-ups while weighing 66-67 kg myself. It took me around 7 months but I didn't train for it. I was just doing 3 sets with 15 kg, then 20 kg, then 25 kg, then 30 kg, then 35 kg and finally 40 kg. Though I wasn't able to do even 3 sets of 5 with 40 kg. It was more like 6, 4, 3 with 3-4 minutes rest. My program was 3 heavy sets and 2-3 bodyweight(usually 2). I was doiing upper-lower every 4-5 days.  Also I was resting 3-4 minutes while doing weighted and 1-2 minutes for bodyweight.

You can reach your genetic potential with bodyweight. Why possibly hurt yourself with heavy weight.

I never had problems from going heavy on chin-ups, dips were another story though, I had frequent little chest/triceps strains so that's why I decideed to go for no less than 10 reps on everything. Though I find it that going to failure can still cause strains, even if it's higher reps. That's why later I decided to train based on feeling and not go to failure, just close to failure. Mostly because after you get at a certain level you can't always perform well, so even going for the same reps you did 3 weeks ago can be dreadful.

That is true- Progression slows down to a crawl and you may be lucky to add 1 rep a month at some point, so training by feeling is a good idea. 7 months to chin 90 lbs? Pretty good.

[Alex]

I never tried that high weight on dips but I was able to do about 6 reps with 40 kg on chin-ups while weighing 66-67 kg myself. It took me around 7 months but I didn't train for it. I was just doing 3 sets with 15 kg, then 20 kg, then 25 kg, then 30 kg, then 35 kg and finally 40 kg. Though I wasn't able to do even 3 sets of 5 with 40 kg. It was more like 6, 4, 3 with 3-4 minutes rest. My program was 3 heavy sets and 2-3 bodyweight(usually 2). I was doiing upper-lower every 4-5 days.  Also I was resting 3-4 minutes while doing weighted and 1-2 minutes for bodyweight.

You can reach your genetic potential with bodyweight. Why possibly hurt yourself with heavy weight.

I never had problems from going heavy on chin-ups, dips were another story though, I had frequent little chest/triceps strains so that's why I decideed to go for no less than 10 reps on everything. Though I find it that going to failure can still cause strains, even if it's higher reps. That's why later I decided to train based on feeling and not go to failure, just close to failure. Mostly because after you get at a certain level you can't always perform well, so even going for the same reps you did 3 weeks ago can be dreadful.

That is true- Progression slows down to a crawl and you may be lucky to add 1 rep a month at some point, so training by feeling is a good idea. 7 months to chin 90 lbs? Pretty good.

I did previously try 10-15 kg now and then but I was just messing around.
I also tryed bodyweight only and I noticed something very strange. I somehow regressed at doing high reps, meaning I couldn't do 27-28 bodyweight when fresh after a few months compared to when I was also doing 10 reps with 30 kg. I could do around 20-23 reps when fresh. So combining weighted and bodyweight boosted both my weighted and bodyweight numbers. There was also that strange feeling when I was doing 3 weighted sets with 30 kg (10-8-6) and then I switch to bodyweight and I did 16-17 which felt really easy compared to what I felt like grinding through 22  reps first set.

[jimjohnson]

i just went in my park and tried some pull ups (chin ups) first time in years...i did 12....I did do 18+ years ago. Shows if you don't practice you lose it.

Chicks loved it........:-)

[Alex]

i just went in my park and tried some pull ups (chin ups) first time in years...i did 12....I did do 18+ years ago. Shows if you don't practice you lose it.

Chicks loved it........:-)

You'll be back to your max in 2-3 weeks if you train every 3-4 days.

[Flip109]

That’s funny, don’t do chins for years and only lost 6-8 reps. That’s not bad at all.

I remember back in my early 20’s I never ever did any sort of pull ups. Like zero. All I did for back was dumbbell rows. That’s it’s. Was at an event one time and the army recruiters had a pull up station set up. If you could get 20 chin ups they’d give you a shirt or some shit. I got like 17 only. Few years later my training changed and I was doing CrossFit and shit like that. Doing pull ups all the time and not really dumbbell rows anymore. Years of that and my max chins only went up a few reps. Lots of wasted effort and bullshit training for a few reps. Anyways I can prob hit one rep of those numbers for sure. I know the dips I can. The chins with 90lbs can prob only do 1 clean rep.