Chinups,Chest Dips, Hammer Curls

[Lost]

I have problems increasing reps/weight in these 3 exercises

For chinups ive just been doing negatives and tryint to increase the # every time bc i could only do 3 full reps. I put my hands on the bent part of the bar.

For Chest dips.. well i always get some burn for triceps unfortunately... always hope it doesnt hurt my tricep lifts on friday ( i do chest dips on monday). Anyways.. cant seem to get above 8 reps on these.. so itried putting a weight belt and did 2.5lbs at 5 reps.......... I used to be able to do these with a lot of weight a long time ago.

DB Hammer Curls: ...... Should i only lift one side at a time? or does it matter? Maybe i should lower the weight. Although I did fine on reps on the weight before the one im doing now.

If you want to see in more detail how things are going.. you can check my Bulking Journal entitled "Andrews Bulking Thread" in this forum

Anyways, id appreciate any suggestions.

 

[Double]

i would rather do 4-6sets 2-3reps chinups FULL RANGE.....low reps don't bring you much mass but will increase strength!

 

[Alpine]

Back off, build up. Dump hammers.

 

[Lost]

...................huh?

 

[Lifeforce]

Hammers are worthless compared to deadlifts.

Building strenght, make sure you get enough rest so you don't overtrain and keep within the powerlifting rep range, 1-6 reps, if you can go higher, increase weight.

Or do what alpine said and build up and then get back to those exercises.

 

[TyTe`EyEs]

I've had more success doing dips on chest/tri/shoulder day.


3 sets - bench

3 sets - db bench

3 sets - weighted dips (looking down)

3 sets - military press

3 sets - side raises

I don't fvck with traps, though I probably should.

 

[de silva]

Originally posted by Lost


For chinups ive just been doing negatives and tryint to increase the # every time bc i could only do 3 full reps. I put my hands on the bent part of the bar.

If three reps is your max, cut down to one or two rep sets. Then start doing more sets. You could do chins every time you workout, at your level, without overtraining yourself. I know quite a few people who have done this. Chins are a tough exercise to improve on. Don't take yourself to failure, stop at one or two reps, but just train them more frequently. Also, you're making it unncessarily harder on yourself by taking such a wide grip. Narrow your grip to shoulder width, or even less, and I bet you'll find it easier to get more reps out.

For Chest dips.. well i always get some burn for triceps unfortunately... always hope it doesnt hurt my tricep lifts on friday ( i do chest dips on monday). Anyways.. cant seem to get above 8 reps on these.. so itried putting a weight belt and did 2.5lbs at 5 reps.......... I used to be able to do these with a lot of weight a long time ago.

Again, cut back the reps a little bit. If you're getting "burn", you're pushing it too far. You'll find you'll improve quicker (ie "get stronger") by stopping before this burning sensation. Lower reps with a weight built will help you with your strength. Then, every now and then, like every couple of weeks, push a set just a bit harder to find out where you are -- hopefully you'll find you can add a rep or two. But ease off a little on the gas pedal -- you won't get there any quicker by burning yourself out.

DB Hammer Curls: ...... Should i only lift one side at a time? or does it matter? Maybe i should lower the weight. Although I did fine on reps on the weight before the one im doing now.

If you're goal is to build general strength, you don't really need these. But, if you want do them, that's okay. If you find you can't get reps on the new weight you're using, you probably made too big a jump in weight. If there's no other weight in your gym between your old one and this one, it will just take a little longer for you to get the number of reps up. Which is exactly what everyone else faces, so there's no need to feel frustrated about it.

 

[Lost]

im trying to bulk up

i just said i cant get higher reps.. so i guess currently i would need more "strength" anyways.. at such low reps.

i dont think the hammer curls jump was too large. i got 8 reps then upped the weight. then i got 5 reps. then next week only 4 on the SAME weight.......

and i do deadlifts on monday, as well as chinups and chest dips


.... but hammer curls on friday

if you wanna see how my whole routine looks.. its in my BULKING JOURNAL

 

[Alpine]

What exactly do you think the hammers achieve?

Pulling a good deadlift will work your forearm no end. The hammer is more a forearm than a bicep exercise.

Putting all your effort into the big exercises is what bulking is about. Hammers are wasting your energy and focus.

Do a search on cycling and periodization as it realates to weight training. This will give you an idea of how to keep the gains coming (ironically, by backing off)

 

[tyciol]

I see... so developing the smaller muscles to support the large ones is done during cutting because they require less protein to build and less carbs to fuel?