How to Balance Pull-Ups/Vertical Presses?

Bigger Stronger Leaner Beginners
1

I’ve read the following as a prescription for muscle balance:

if bench press weight = 100%
then incline press weight = 80%
and shoulder press weight = 65%

AND I’ve also read that pulling movements should match pressing movements; so I assume:

    horizontal row        = 100%

and high row = 80%
and chin-up/pull-up = 65%

BUT, [and here’s where I’m confused] I’ve also read that chin-up/pull-up weight (bodyweight + added weight) should match or exceed the 100% bench press weight.

SO, from the first recommendation for pulling movements (matching the pulling and pressing weights) I get a chin-up weight of 65% BUT from the second recommendation I get a chin-up weight of 100%+.

HELP!

SO MY QUESTION IS - What targets should I be setting myself to achieve (and maintain) muscle balance?

2

how heavy are you and what are your lifts now?

3

The problem is with this statement:"AND I’ve also read that pulling movements should match pressing movements; so I assume: "

That is only true for horizontal press & pull. Many guys who do a lot of benching have relatively weak backs. They need to bring up their rows.

Vertical is not the same. The press uses shoulders where pull ups use lats, a much bigger muscle. Compare your chin up to your bench, not your press. Wide grip will be less. High row should be close to your press as they work the same muscle, perhaps a little more. The power clean should be close to your bench. The other vertical press is the dip. It is usually stronger than either the chin or the bench since it uses the pecs but in a more advantage angle, similar to a decline bench.

Stu

4

I wrote a long response but it disappeared. Your horizontal pull should be equal to your bench and so should your chin up and your clean. Your high row should be similar to your press.

Stu

5

[quote]stuward wrote:
I wrote a long response but it disappeared. Your horizontal pull should be equal to your bench and so should your chin up and your clean. Your high row should be similar to your press.

Stu[/quote]

I can see both responses.

This answer is exactly the explaination that I needed.

Thank you very much!