I do 50 wide grip dead hang pull ups throughout my back workout. I want to add weight to them. Which rep range/set should I use and which weight to start with?
I personally started off slowly, (adding a 10KG plate to my belt), then just went on from there. It sort of started off as bet with someone who used to train where I did and how much could be added to a belt without sacrificing form. I've always liked bodyweight orientated exercises so incorporated them in to my workout from then on.
I train split workouts when not using big compound movements, so I do shoulder width grip chins split with dumbbell shoulder presses, over 5 sets. A bit later in my workout I'll do upright rows split with wide grip chins, again over 5 sets. Initially I'd move up 5KG when I could comfortably do 5x 6 reps, but now I'm working on 50% bodyweight on my shoulder width ones and a third bodyweight on my wide grip chins as I'm building back up again from an AC tear least year. I'm not the biggest guy out there, but being 85KG currently it's one of my more impressive sets.
Initially I found it quite difficult to get used to the extra weight, but slowly adding plates as I got the technique dialled certainly helped. I also let the plates hang from the chain rather than taking up the slack, holding them steady between my knees as I do the exercise. These will also blow your forearm definition to hell.
weighted wide-grips are a staple of my back routine. I use the same rep patterns that I would use for most other lat exercises. Often I'll do a 12,10,8,6, increasing the weight each set. Or I'll do something like 15,12,10,10, or even just 4 sets to failure with the same weight each time. Depends on my routine, but I treat them the way I would lat pulldowns, except they seem more effective for me.
I use them just as any other movement... no special technique really, just pick a weight you can handle and move it, any of the techniques in this thread would be a good start. Don't be afraid to go heavier on them, they are an awesome compound.
I personally wouldn't use a wide grip though, the best range of motion to your lats will be an underhand shoulder width grip. A wider grip is going to shift weight to your rear delts. Using a wide grip is a tougher move not because they are more effective, but because the rear delts are a lot smaller and weaker than your lats.
I use them just as any other movement... no special technique really, just pick a weight you can handle and move it, any of the techniques in this thread would be a good start. Don't be afraid to go heavier on them, they are an awesome compound.
I personally wouldn't use a wide grip though, the best range of motion to your lats will be an underhand shoulder width grip. A wider grip is going to shift weight to your rear delts. Using a wide grip is a tougher move not because they are more effective, but because the rear delts are a lot smaller and weaker than your lats.
I misspoke a little bit, you'll probably want your hands a little wider than your shoulders, just not too wide.
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
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I go for the 'its just a movement' but use it depending on what main lift I've done. If I've just done a max effort bench session, I'll do bodyweight for sets. If its been a lighter dynamic bench day / overhead press day, I might weight it up and go for a rep max......my 1RM is bodyweight plus 90lb. Change the grips, set records, try to beat your records. Nothing special.
But as Wendler says, don't major in the minors :-D
My journey to a 1000 total from a beginner....achieved!