Body Weight Exercises

Discussion in 'Hypertrophy-Specific Training (HST)' started by fredboudin, May 12, 2020.

  1. fredboudin

    fredboudin New Member

    Hi,

    How do you deal with BW exercises for example chins up with weight progression.
    Ex : my max reps is 15 chins up, in the cycle of 15 reps, what sould be the progression for the 6 weeks ?
    Same question if my dips rep max reps is 12 ?
     
  2. Old and Grey

    Old and Grey Super Moderator Staff Member

    Add weight and/or slow tempo. If you max is under your target, use assistance bands.
     
    Jester likes this.
  3. _Simon_

    _Simon_ Active Member

    Welcome to the forum!

    Yep, what O&G said. In the early 15s what I did was use a movement that mimics it closely, eg close grip underhand pulldowns (if you have a pulldown machine). Otherwise inverted rows are an option too, progressing from that to full chins, but 15RM for chins is pretty good.

    For dips in the 15s bands are an option (strapping them so that they help pull you up at the bottom the movement), otherwise progress from say close grip bench press or even bench dips to full dips in the 10s.

    Have fun!
     
  4. fredboudin

    fredboudin New Member

    thanks for your replies
     

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