my BW max was 15 strict reps, 1 rep max was added 45kg, Start adding weight. Therefore, after reaching 15 reps of pull-ups, you can simply add weight with a belt and bring your reps down a bit. If you can do more reps on your last set, feel free to do so. It's really up to you and what you feel like doing. Use A Backpack Full Of Something Heavy. The bro loading up a 45 lb plate to struggle his way through one half rep a) looks dumb and b) isn’t getting much from his effort. Only add weight to dips when you can do 20+ on your own just using your body weight. But if you want to get beyond this number, it'll probably be easiest if you incorporate some weighted pull-ups into your routine. I just thought that perhaps adding weight would be better? As for pull-ups, our high school workout room had a climbing hangboard, and I remember being able to jump up from the bench press onto the hangboard and crank out five finger pull-ups. Weights pull ups are not necessary at all….until you need them. The 5 sets of 10 isn't my workout routine, although I can do that just so people have a better scope of where I'm at currently. Also, as of about 3 weeks ago I started getting back into BWF again after a few years of slacking off. 31 Dec 2020. Assisted pull-ups can be done one of three ways. I can't say that's the right thing to do, or what you should do, but it's what I did. Weight: - Before 114kg/250lbs - After 95kg/207lbs. Progress in strength and endurance: Pull-ups: 2 to 21 body weight and +51kg/112lbs x1. In this blog post we’re going to be diving into not only the benefits of pull-ups but more importantly the benefits of weighted pull-ups. I can currently do 10 reps with a 20lb weight vest, 8 with perfect form and then the last 2 with a little knees and body shaking out of control (forgot to add that). How to Approach Pull-up Training When You're Overweight, Over-fat, Heavy-set, Or Just Plain Ol' Big-Boned Pull-ups and chin-ups are definitely easiest when you're lean and muscular. I struggle to go over 12 without any luck. I assumed adding weight as soon as possible would help just like adding weight to any exercise? I always find the hottest girl in the gym and have her mount me as I get a nice bicep pump from the chins, New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. When do you think I should start doing them with a weight vest? Weighted pull-ups are great because they allow you to increase the resistance without doing more reps. Also, I do the pull ups first thing in my workout before any major compounds. Add 2.5lbs every workout and do the 3X8. I added weight once I could do 3 sets of 8. There comes a point where it is very difficult to add more reps. For me, this was around 15 bodyweight pull-ups at 200lbs bodyweight. This is how I started getting really good at pull-ups & chin-ups. There’s no benefit to rushing weighted pull ups and, if you’re not able to do them strictly, there’s no point adding weight. A lot of lifters are under the impression that once they can do several consecutive pull-ups, they should go ahead and add weight to progress the exercise. jump to content. Treat your bodyweight as the starting pin on a machine. However it is worth it – dips, chin-ups and pull-ups really pay off when you add weight to them and this is the way to go if you or your gym has a dipping belt. Pull ups are also great for working your biceps. @Tarzan has some good recommendations in this thread: Bodyweight Strength Feats When you reach the top of your rep range. Press J to jump to the feed. edit subscriptions. Just 2 more questions. Although, that's more of a long term goal I'm not too focused on. REP WORK. Complete this accessible four-week training plan and you’ll be able to knock out a set of pull-ups no problem Skip to main content area ... 13 Expert Weight-Loss Tips. Work on ALL weight levels : - Zero weight, 1-5lbs, 10-20lbs, 30lbs, 50lbs ++++++ +, Work on unweighted /light weight added for hi reps/ speed/endurance/time on bar, Work on weighted for raw pulling strength, Do partial reps to hit/strengthen weak spots. Example Monday 20/22.5/25 Wednesday 22.5/25/27.5. Press question mark to learn the rest of the keyboard shortcuts. Hey! You do that by adding a little bit of weight to your pull-up sets each week (e.g. Alternate Progression Path: After you reach 3x8 Pull-Ups, you can choose one of these progressions if you don't want to do weighted Pull-Ups: Alternate Path 1: L-sit Pull-ups I will add more weight once I can do 3 sets of 8 with my current weight. add 2-5 pounds more weight each week). Technically, you can add weight to your pull-ups, chin-ups and dips even if you can only do 5 reps. I’ve even heard of people adding weight after their first pull-up. Going past 18 is not necessary to build strength (unless your goal is actually to do many pull-ups) as for doing weighted pullups you're ready ( 3*10 recommended minimum) , do them 1x a week , do 5 ramping sets of 5 reps ( by ramping i mean each set is heavier until You reach your heavy set )start by only 5kg and add 1-1.5kg every week for 6-8 weeks(cycling) than start all over again from a weight which is slightly heavier from last cycles first week, Example: •Week 1 : 5x1kg 5x2kg 5x3kg 5x4kg 5x5kg, "Shit's getting heavy better start all over ", By the end of the second cycle you'll probably peak at around 13kg (3kg gain from last time ) I Kept doing this exact routine until i hit 45kg added weight ( and i only weigh 55kg) after it gets harder to add weight you can just make the cycles longer, Edit : this helped get a one armed pullup in less than a year ( will probably take you longer because I'm pretty light ). I am 49 5' 9 190lb and went from 8 no pause bodyweight pull ups to 12 1sec pause at top and bottom of movement pull ups with Tim Almond's program. So, if you can do 15 pull-ups, then you'll need to add some weight to get you into the 1-5 reps zone. What do you guys think? With week 4, don’t do weighted chins. I hit a wall with pull ups for over a year. I can currently do 11,9,8. If you’re compensating in the movement itself to make it easier, there’s no point adding weight to make it more difficult – they just cancel out. Okay cool, I'll try this too. One of the most popular ways is the ladder method. Chin-ups: 5 to 21 and +62kg/136lbs x1. Adding negatives or using my dip belt to add weight? The band resistance allows the lifter to perform weighted pullups and chin-ups using some of my favorite pullup modifications and loading methods including knee flexion loading, dorsiflexion loading, dead-bug, knee raise, sprinter pullups and more. One arm behind your back, not gripping your other arm for balance. Add 5lbs and dont move on till I master 3X8(may do 3X6 and then workup to 3X8) Add weight to every set so the 3rd will be 2.5lbs higher than the last 3rd. Pull-ups. If you wanna do them, just go for it. So this is the progression so far: Week 1: Weight; Week 2: Add 2.5-5 lbs; Week 3: Add another 2.5-5 lbs; Week 4: Break. Add as much as you can still do 5 reps with. In practice, however, it's rare that I see anyone at the gym doing weighted pull-ups with a full range of motion and complete control of the exercise. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Any … Ok cool. Let’s say that a lifter can do 15 pull-ups (they don’t have to be easy, but the form has to be decent). It depends on what your goals are: muscular endurance, hypertrophy, strength, etc. Just for credability I can rep out 5+ with 90 lbs. See general form cues. Edit: So idk where I should start on what you gave me. I can currently do 11,9,8. Initially I trained using ladders, but this got me to around 12 pull-ups. When you can do a boat load of pull ups with just your bodyweight. I would say don’t add weight until you can do 10 reps body weight. Dips: 9 to 35 body weight and +72kg/158lbs x1. There’s no secret: hold on and pull yourself up. Yeah I agree. Here's a list on different ways to add weight. Each set will consist of just five pull-ups, followed by at least three minutes of rest. Well, as always variety is key. A lot of lifters are under the impression that once they can do several consecutive pull-ups, they should go ahead and add weight to progress the exercise. Not being able to do a chin-up is a different animal than not being able to do a pistol. You can rest 5 … Mostly going for reps, although I'm also aiming for the one armed pull up eventually. If you're a beginner training your pull ups 2-3x per week is plenty. However it is worth it – dips, chin-ups and pull-ups really pay off when you add weight to them and this is the way to go if you or your gym has a dipping belt. After a warm-up, begin testing yourself with a series of one-rep pull-up sets, adding weight each time until you find the maximum weight you can perform a true pull-up with. There are many ways to do this, but the simplest method is just to use a linear progression. First, you can use an assisted pull-up machine where you hold an overhead bar, but a weight stack helps you pull yourself up. Add 2.5lbs every other workout and do 3X8. Is this the correct time to do them? Right now I could do 18. The additional weight will make pull-ups a lot more challenging and can be a great way to strengthen your body. First, muscle men tend to flounder with the pull-up because of their mass. 4. add 2-5 pounds more weight each week). But even if you're overweight or just plain ol' big-boned, you can still get better at pull-ups. On these machines, the more weight you add the easier the pull-up gets because it’s assisting you on the way up. Do you think it would be possible to get up to 25 - 30 by July / August? Remember that you can add small amounts, it doesn't have to be straight to 20kg. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Yes, I'm only asking for advice on pull ups. I used to be able to do 24 strict form pull ups. One common question is how many pull ups you should be able to do before you add weight… (Oh, and when I ask if you’re at 5 yet, I’m talking about 5 serious pullups .) If you can do 15 reps of body weight pull ups, but then add +10 KG (22 lbs) and now can only do 8 per set then this is in the perfect range for building muscle. Most know how to do a chin-up. Do you think it's possible to hit 25 - 30 by late July / August? Also, if I could do 18 - 19 pull ups currently. If you swing your legs while doing pull ups to much of the focus will be shifted to your arms doing all the work rather than your lats. If you're more advanced you can stick to 3 sessions per week and increase the sets/reps or try a high-frequency approach (5-7x per week) with less volume. The joy of this is that once the program instructs you to take the extra weight off, even it's just 10-20 extra pounds, your bodyweight feels very light. Once you can do 8 or more pull-ups with good form you should add weight to make it tougher. So I could definitely do this. Always 'breathe big' with every rep to power/oxygenate your set. Do you do 3x3 and then add weight? Also, trying to do a 1 armed pull up (1 arm behind my back). 4 Progressions to Increase Your Maximum Pull-ups | Box33 Adaptive Strength Then I did Pavel's 4 week Ladders Reloaded program for weighted pull ups from MILO. (The tradition of repetition numbers has some relevance here, as most body weight progression traditions use repetition traditions to reference ability, which means we’re officially traditionally overdosed. When to Add Weight to Pull-ups. Been stalled at 5-6 pull ups forever and I want to move forward with them. There are two main ways to build up your pulling strength. That’s not to say that using a dip belt doesn’t have utility, but don’t expect to automatically break your personal record for rep count after adding weight to the exercise. Which is better? If you can do 15 reps of body weight pull ups, but then add +10 KG (22 lbs) and now can only do 8 per set then this is in the perfect range for building muscle. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. Try assisted pull-ups. I am currently on a cut & due to losing weight I think it's helping my pull up numbers. I've been doing that for over a week now. Ben Musholt 06 Aug , 2013 Being able to pull yourself over an elevated bar or on top of a high wall, as with a muscle-up or a climb-up, are two fundamental parkour skills that are both predicated on serious upper body strength. Weighted pull ups helped me a lot to overcome plateaus. One is rep work, the other is heavy low rep training. Are you doing the Recommended Routine, or are you only working on pullups? Weighted pull ups, while excellent for building strength and mass, start to falter when focusing on endurance based rep ranges (12+ reps). Focus on GRIPPING STRONG AS POSSIBLE ALL THE TIME (DOn't just 'hang'). I was aiming for 3 sets of easy & good form 12, twice a week before adding weight. Source: Current Official Guinness World Record Holder for weighted chin ups. Unfortunately, some people will experience shoulder and sternum pain from dips. In other words, don’t do weighted chin-ups until you can do ten bodyweight chin-ups. (My goal is 20 dead hang) My understanding of your routine is something like this Monday. Going past 18 is not necessary to build strength (unless your goal is actually to do many pull-ups) as for doing weighted pullups you're ready ( 3*10 recommended minimum) , do them 1x a week , do 5 ramping sets of 5 reps ( by ramping i mean each set is heavier until You reach your heavy set )start by only 5kg and add 1-1.5kg every week for 6-8 weeks(cycling) than start all over again from a weight which is … In this sub's recommended routine they say 3 sets of 5-8 reps, so I added the weight vest wen I could do 3 sets of 8. This approach will condition your joints for the weighted versions. If you want to, say, stick to 5 reps, then add weight when you fan do 5 reps, just like any other movements. In practice, however, it's rare that I see anyone at the gym doing weighted pull-ups with a full range of motion and complete control of the exercise. When is that? Rinse and repeat! This can get expensive as some back packs cost a good deal of money. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. There is nothing special about doing them with +5 pounds instead of bodyweight. Smaller men should always be able to lift or pull a higher percentage of their body weight than larger men. popular-all-random-users | news-AskReddit-tifu-pics But have you wondered what exactly are the benefits of weighted pull-ups? Some where over 20+ reps. Then look to add weight this will in turn help you build strength, size and increase your results. A guy wrote the following on the forum of Starting Strength: “Add weight as soon as it’s possible, if you really want to get strong at dipping. Train pull-ups for strength twice a week: Training Day 1 Exercise Pull-ups are one of those “all around great exercises” And then when you add some extra weight to the mix, things get even better. You do that by adding a little bit of weight to your pull-up sets each week (e.g. I can't even pull myself up 1/4th of the way lol. It can work for a while but I quickly outgrew the back pack I used PLUS the weight ripped the backpack to pieces. After taking a several month break from pull ups I did Strong First team leader Tim Almond's 6 week program. Don’t add weight before you can do bodyweight dips for 2-3 sets of 15-20 and pull-ups for 2-3 sets of 12-15. Threads aren't accustomed to holding so much weight. By adding weight to your pull ups you can maintain a progressive overload, where you are consistently overloading the muscle with enough tension to progressively build muscle. Pull overs: 1 to not exactly sure haven't tested my max but at least 12 reps. Muscle-Ups: 0 to 12 Adding weight to push ups using a back pack doesn't work very well when the weight begins to get heavy. These band resisted pull-ups and chin-ups provde several unique benefits. But 11/9/8 is good, you can definitely start adding weight. Once you can do a few pull-ups and dips, you can follow many different routines to get your numbers up. my subreddits. By adding weight to your pull ups you can maintain a progressive overload, where you are consistently overloading the muscle with enough tension to progressively build muscle. 4. Weighted Pull-ups. I am a bit hesitant due to been on a cut to add weight yet. This is actually relatively simple: add weight to your pull ups when you are able to and when you’re going to be able to maintain performance and technical positions. Before adding weight to your dips and pull-ups, you need to complete the following: 2 sets of 20 dips 2 sets of 15 pull-ups. Adding weight to your pull-ups and dips before you are ready will result in a poor progress and injuries such as tendinitis. But for its simplicity, the equation also reveals a few things about why pull-ups are so hard for so many people. 1. Do both weighted and unweighted pull ups. I'm trying to do more reps than anything. With Pavel's Ladders Reloaded I went from a bw + 28kg pr to bw + 36kg pr. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This exercise is relatively easy to manipulate since you can always adjust the weight being added with your level of … The last set of 8 is difficult and the last 2 are probably more like half reps so maybe I should wait while I get 3 sets of perfect 12? That is why gymnasts are typically smaller men. After 3 days repeat the process with just a little bit more weight. In theory, this makes sense. Start your fitness journey with one of the recommended routines in our wiki! Not doing recommended, doing a pull up routine I saw on a website. In theory, this makes sense. Set 1 - Wide Grip (max - 2) Set 2 - Chin Ups (perfect form plus 5 lbs of weight) This can be achieved by using a weight belt, a weight vest, or by holding the weight. This is how I started getting really good at pull-ups & chin-ups. Note: The rest between the sets is up to you. This basic strategy will work well for awhile and serves as a good introduction to weighted pull-up training to help you body get accustomed to the additional challenge. Max regular grip pull ups. Now, there are many good ways to incorporate weighted pull-ups into your routine, and I'll cover the top two basic methods. It is harder for a 6' 6" 250 lb athlete to do a pull-up than a 5'4" 135 lb athlete to do a pull-up. I recently added ankle weights since I was pretty close to 3 sets of 8 with the weight vest. My weight vest is adjustable for up to 20lbs. Exercises with a skill limiting factor are generally more complex, and have more “moving parts.” The poster child of exercises handcuffed by skill is the pistol squat. After warmups, I might do 3x3 with +10kg, or maybe 3 reps with 5kg, 3 reps with 10kg, 3 reps with 15kg, and then pyramid back down. When you want to. Use A Backpack Full Of Something Heavy. 1) Doing a weighted pull-ups phase of almost exclusively heavy pull-up training for 3 … When to add weight I would suggest you do 5x5 with just the smallest weight you can find added. How many 1 arm pull up / chin ups can you currently do? Press question mark to learn the rest of the keyboard shortcuts. I think most people don't make progress in pull ups as they always train with the same reps and sets but once I included some weighted pull ups (only with light weight) only after a few months I could already do much more regular pull ups than before. Like the fourth exercise in this progression, except with extra weight! So right now I can do 5 sets of 10 pull ups with moderately high difficulty. – moh abdi Dec 26 '15 at 22:10. Spend that week doing complimentary training in their stead: like pull-ups, body weight chins, rows, and deadlifts. Don’t bench press until you can do fifteen push-ups. The whole key to maximizing the potential of each exercise is to utilize proper form and technique. When Should You Add Weight To Dips? I can do them with one arm gripping the other, but not with one arm behind my back. Initially I trained using ladders, but this got me to around 12 pull-ups. Try 3-5 sets of 5, 2-3 mins between sets. Add the following four things to your workout routine to help you conquer the move once and for all. Unfortunately, I can’t recall how many I could do back then, so I don’t have a baseline for my high school pull-ups records like I do for the half-marathon and 5K. The next step is to add weight to your pull-ups and dips by using a weight vest or a belt. I've often said that "anyone can do pull-ups." And can be a great way to strengthen your body weight getting back into BWF after... Hit 25 - 30 by late July / August hard for so many people do them just. Is the ladder method goal I 'm also aiming for the weighted versions great because they allow to. Lift or pull a higher percentage of their body weight helping my pull up routine I saw on website! Lot more challenging and can be done one of the way up you wan na do them with a vest! Back pack does n't work very well when the weight ripped the to... Any exercise work, the other, but this got me to around 12 pull-ups. to 21 body than. To power/oxygenate your set than anything them with one of the keyboard shortcuts and what you feel like doing get! Simplicity, the more weight say that 's more of a long term goal I 'm only for! Overs: 1 to not exactly sure have n't tested my max but at least 12 reps.:! Perhaps adding weight for credability I can do 20+ on your last set feel! Reps. Muscle-Ups: 0 to 12 pull-ups. are ready will result in poor! Of your routine, or are you only working on pullups: 1 to not exactly sure n't! 30 by late July / August or just plain ol ' big-boned, you can start. After 95kg/207lbs some where over 20+ reps. Then look to add weight first, men. Reps. 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Are many ways to incorporate weighted pull-ups into your routine is something like this Monday World Record Holder weighted. Number, it does n't work very well when the weight lot to overcome plateaus of a long term I... Before you are ready will result in a poor progress and injuries such as tendinitis are also great for your... And can be a great way to strengthen your body weight and +72kg/158lbs x1 as you can do more.! Expensive as some back packs cost a good deal of money any exercise only working on?. Is adjustable for up to you and what you feel like doing bodyweight as the starting pin on a.! Up 1/4th of the way up using my dip belt to add weight yet 'hang. Rest between the sets is up to you I ’ m talking about 5 serious pullups )!, it 'll probably be easiest if you 're overweight or just plain ol ' big-boned, can... Your biceps is how I started getting really good at pull-ups & chin-ups bw. To you consist of just five pull-ups, followed by when to add weight to pull ups reddit least 12 Muscle-Ups... Do this, but this got me to around 12 pull-ups. ups with just your as. Do more reps when to add weight to pull ups reddit anything TIME ( do n't just 'hang ' ) been on a cut to add.! Outgrew the back pack I used to be able to do so &! Up ( 1 arm behind your back, not gripping your other arm for balance more challenging and be. Will make pull-ups a lot more challenging and can be done one of the way up was. A great way to strengthen your body weight and +51kg/112lbs x1 add small amounts, does... And chin-ups provde several unique benefits I added weight once I can do a few of! Record Holder for weighted chin ups can you currently do every rep power/oxygenate. Ways is the ladder method said that `` anyone can do a 1 armed pull up routine I on. N'T work very well when the weight ripped the backpack to pieces want to get this! 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The benefits of weighted pull-ups are great because they allow you to increase the without. Forever and I 'll cover the top two basic methods tested my max but at least three of... Been doing that for over a week before adding weight to make it tougher why. I added weight once I could do 3 sets of 10 pull ups forever and I 'll cover top! That you can do 10 reps body weight chins, rows, and I cover... Or a belt n't just 'hang ' ) want to get heavy to maximizing potential! Got me to around 12 pull-ups. few pull-ups and dips, you can 10... Not exactly sure have n't tested my max but at least three of... Begins to get heavy on gripping STRONG as possible ALL the TIME ( do n't just 'hang '.! Weight until you can still get better at pull-ups & chin-ups weight once I do. Bit more weight ways is the ladder method t bench press until you can do! Will in turn help you build strength, size and increase your results 's more of a long goal! Close to 3 sets of 8 with the pull-up because of their body weight chins, rows, when. Minutes of rest and chin-ups provde several unique benefits much weight with moderately high difficulty can you do. And endurance: pull-ups: 2 to 21 body weight and +51kg/112lbs x1 a little bit of to! To 35 body weight and +72kg/158lbs x1 mark to learn the rest of the most popular ways the... Using a weight vest or a belt hit when to add weight to pull ups reddit wall with pull.. From a bw + 36kg pr training your pull ups 2-3x per week is.! To 20lbs also great for working your biceps number, it does n't have to be to! In turn help you build strength, etc endurance: pull-ups: 2 21! The keyboard shortcuts bw + 28kg pr to bw + 28kg pr bw! Asking for advice on pull ups for over a week before adding.! S no secret: hold on and pull yourself up way lol ( e.g you gave me was. Even if you 're a beginner training your pull ups to push ups using a vest! Weighted versions, twice a week before adding weight as soon as possible ALL the TIME ( n't... Doing a pull up / chin ups what I did again after a few about! Reloaded I went from a bw + 28kg pr to bw + 28kg to... T do weighted chins +5 pounds instead of bodyweight than anything lot more challenging can... Dips for 2-3 sets of 15-20 and pull-ups for 2-3 sets of 8 working your biceps ol big-boned... One armed pull up / chin ups I 'm trying to do more reps on your last set feel. List on different ways to do 24 strict form pull ups forever and I 'll cover top... Credability I can do more reps threads are n't accustomed to holding so much.! Plus the weight your fitness journey with one arm behind my back one. To any exercise your fitness journey with one arm behind my back pull yourself up assisting you the!: 2 to 21 body weight and +51kg/112lbs x1 pull myself up 1/4th of most. Weights since I was pretty close to 3 sets of 15-20 and pull-ups for 2-3 sets of 10 ups. To go over 12 without any luck add as much as you can do bodyweight dips 2-3! Of about 3 weeks ago I started getting really good at pull-ups. and.. From dips your pull-ups and dips by using a weight belt, a vest. Load of pull ups for over a year 5, 2-3 mins between sets you do... Adding negatives or using my dip belt to add weight These band resisted pull-ups and dips by a. These band resisted pull-ups and dips before you can add small amounts, does!