General fitness, health and nutrition · Public discussion

gaining mass from bodyweight excercises

Started by Jani Yusef · · Last activity · 4 posts · 521 views

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General fitness, health and nutrition
Published
21 July 2005
Last activity
22 July 2005
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Jani Yusef
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  1. What is the consensus on being able to add muscle mass using body weight
    excercises? Is a 200 pound guy doing pullups the same as that same guy
    doing 200 pound lat pull downs?

  2. Jani Yusef said:

    What is the consensus on being able to add muscle mass using body weight
    excercises? Is a 200 pound guy doing pullups the same as that same guy
    doing 200 pound lat pull downs?

    I don't think there is a rule. I will say that personally speaking, pull
    ups, chin ups, and dips at bw. work for me. Also, IMO, pulldowns, even
    at seeming the same weight, aren't as effective.

    I can't explain the why of it.

  3. Jani Yusef said:

    What is the consensus on being able to add muscle mass using body weight
    excercises? Is a 200 pound guy doing pullups the same as that same guy
    doing 200 pound lat pull downs?\

    Arnold wrote that you should strive to do 50 wide grip chins every lat
    workout, whether you do one set of 50 or 10 sets of 5. I've never seen
    a photo of him doing weighted pullups, although I know he could have
    done them. He also supplemented with machine pulldowns.

    Dips are great, but you will quickly need to add weight if you want to
    build mass. Keep your reps in the 8-10 range, and hang plates from a
    waist belt. One of the best tricep mass builders around, not to mention
    great for the lower and out pecks.

    For overall mass, you need weights. Stick to the basics...heavy barbell
    bench and incline bench, heavy dumbell flys, military press, pullups
    and lat pulls, heavy rows, squats, etc.

  4. I also do dips, I think they are a good exercise. However I would like
    to caution Jani that dips can injure your shoulders if you are not
    careful, I did this several times back in high school. I would
    strongly recommended starting light at dips (the 20 rep range). This
    can be done using the weight assisted dip/pullup machine. If this is
    not available be careful with dips at lower rep ranges. Maybe previous
    shoulder injuries caused my sensitivity to dips, but I at least wanted
    to put in a little warning.

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