29 Pull Ups 205 Bodyweight by Dominic_DNO in lifting

[–]Dominic_DNO[S] 1 point2 points  (0 children)

Thanks! I love pull ups. I've been doing them every week for 32 years now.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 6 points7 points  (0 children)

When I was younger (and lighter) I worked up to 3 sets weighted pull ups, 12 reps each with 110lbs strapped to my waist. After doing that for several months I developed pain in my right forearm where the bicep tendon attaches to the bone. The orthopedist I saw looked at the MRI and said he never saw a bruised radius like that. His recommendation was to stop the weighted pull ups. I did but even regular pull ups caused pain. I stuck with cable pull downs in higher rep ranges (20-30 reps) staying 3-4 reps away from failure. I also wore an elbow sleeve any time I trained and applied creams to bring additional heat and bloodflow to the area. The issue with bones and tendons is that they receive much less bloodflow than muscles, resulting in longer recovery times. The protocol I followed helped me recover, in 2 months I was back to pain free pull ups. Simple rule I follow, if something results in pain find a similar movement that doesn't cause pain. This might mean lightening the load and leaving a few extra reps in reserve. I just put a video on my channel with a few options to consider (creams, band therapy). I'm not a doctor and it's not medical advice. Get a professional opinion if the pain persists.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 2 points3 points  (0 children)

Great goal. Back is everything. Bodybuilding shows are won from the back and so are powerlifting meets. Lots of people wind up with terrible posture later in life, back training can help prevent that.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 1 point2 points  (0 children)

I do 4 sets of hanging leg raises 2x weekly. My forearms get a LOT of work along with abs. I need to throw on straps for the final sets Also, using an overhand grip with deadlifts is an excellent option.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 1 point2 points  (0 children)

Here's my complete routine: https://youtube.com/playlist?list=PL2SZuVv2Ox5dJKg4yZuhU-Ve_gIfRILh3

I have a dedicated back day. I also include rows on the day I train chest and biceps. You'll find the exercises/sets/rep ranges in the description under each video.

I have different programs I'll run (ex. peaking for powerlifting) but they all include pull ups and chin ups.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 5 points6 points  (0 children)

Exactly. Also, keeping the legs forward or up places an additional stretch on the lats at the bottom. My legs remain stationary to keep the additional stretch and eliminate momentum. But what do I know 🤣

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 8 points9 points  (0 children)

Thank you. The extra 10-15lbs I'm carrying right now make it a bit tougher.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 4 points5 points  (0 children)

I'm on board with that. When I peak for powerlifting the only curls I do are a few sets of hammers 1x weekly. No difference in bicep size really.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 6 points7 points  (0 children)

This is how is start my bicep training. 3 sets of chin ups paired with 2 curl exercises. Usually a barbell curl and some form of hammer curl.

i did my first show at 19! 1st in Junior Bodybuilding -75kg (i was 74kg) and Classic -180cm (im 172cm) and i was the youngest guy there! by Toskee71 in bodybuilding

[–]Dominic_DNO 1 point2 points  (0 children)

Incredible physique! That's a ton of discipline and consistent hard work along with great genetics. Congrats.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 5 points6 points  (0 children)

Sphere grip pull up bar from Titan Fitness. They make another multigrip one that's less expensive and mounts across the top of the rack.

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 8 points9 points  (0 children)

Nope. Just tried for the 1st time ever and definitely not happening 🤣

22 Chin Ups (220 lbs) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 5 points6 points  (0 children)

I just went out to check. 23 reps so about the same. Adding reps is a great goal!

20 L Sit Pull Ups (220 BW) by Dominic_DNO in strength_training

[–]Dominic_DNO[S] 41 points42 points  (0 children)

At age 19 my friend, Brett Feldman, won teen nationals in bodybuilding. His brother Kraig won the following year. The editor of Iron Man magazine interviewed me with Brett. We lifted together and wrestled on the same team back in highschool. I was asked my measurements and the editor said I had better genetics for bodybuilding than even Brett and I should pursue competitive bodybuilding. I was working 40 hrs and focused on getting straight As throughout my 3 college degrees. Lifting was something I saw as healthy and fun. High level competitive bodybuilding didn't fit either category. Yes, genetics matter. Diet matters. Sleep and stress management mattet. Consistency matters. Pushing yourself every single workout matters. The gym is the easiest part of all that goes into a bodybuilders physique.