For those of you who do weighted chin-ups and dips I'm just curious how you warm up?
A typical warm-up for any compound exercise for me looks like:
8 reps @ 50%
5 reps @ 70%
2 reps @ 80%
1 rep @ 90%
But for chin-ups and dips this is obviously not possible as one rep even at bodyweight only is greater than 50% of the weight I'll be using for the working sets.
I rarely work out in a gym so assisted chin/dip machines, lat pulldowns etc arent an option.
Obviously body weight warm-ups, but how about assisted with bands?
Im certainly not one of the powerhouses on these forums, but I generally do my weighted dips/chins after my primary move (I do dips on OHP / BP day, and Chins on Squat / Deadlift day). Warming up and performing the primary move is generally enough to get the muscles awake and ready for some abuse.
Just make sure you do the dips/chins right after your primary mover, otherwise you wont have the energy to give them your best effort.
But most importantly, listen to your body. If you feel you need more warmup, by all means, do it. Ballistic stretching, assisted dip/chin, etc should do the trick.
I used to just do some pushups and lat pulldowns. Easier to scale the weight down on those just to get the blood going, then do the actual dips/pullups during working sets.
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If I'm doing them weighted, I will usually just do some bodyweight reps to start. Sometimes I'll start with a few easy negatives if it's the first movement for the day. Otherwise, they're pretty warmed up from the exercises that came before them.
I also warm up with just bodyweight.
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Im pretty bad at pullups. I can only do like 5 haha. So I usually do 2 then rest, and then get a 15 pound dumbell and do weighted pullups.
I usually do them later in the workout. If I do them weighted I might do a few reps with bw first.
I always do chins/pullups last, and so don't really bother with a warmup. Just a few reps at BW.
For Dips I most recently did:
6 reps @ +25lbs
4 reps @ +50lbs
3 reps @ +75lbs
And my working set of:
6 reps @ 100lbs
Chinups I find to be an extremely tiring exercise, and also I don't seem to do any better with an extensive warmup, so I'll maybe crank out a few "Touchdown Pullups" (feet touch down between reps, still full range of motion with no leg assistance) with about half of the added weight that I will be using for my working set. Also depending on how much back/bi volume i have that day i might add a set of bodyweight pullups beforehand but it seems to make no difference whether I do or not =/
^--No. The % of the weight I'll be using for the working sets.
One "trick" I've found that actually works to improve Chin performance instantly:
Stretch the antagonist muscles.
Don't stretch the prime movers but the antagonists instead and you'll probably pick up a few extra reps right away.
I read it in a sports training book about Russian athletes and it really works. It's particularly effective prior to testing vertical leap too.
Should work the first time you try it.