Great for shoulder health, your lats, upper back & biceps development. Train with us for free: https://www.trainheroic.com Coach Jason shows us several different ways to do weighted pull-ups without the weighted belt. Great for shoulder health, your lats, upper back & biceps development. Fortunately, we don’t need to add weight … Adding weight to chin ups. The extra weight makes the exercises very scalable and can produce some serious pulling and pushing strength. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. However, some requirements have to be covered before engaging in a weighted madness. Chin-Ups Vs. Pull-Ups: Main Differences and Muscles Worked. We need a more robust progression system. However it is worth it – dips, chin-ups and pull-ups really pay off when you add weight to them and this is the way to go if you or your gym has a dipping belt. Weighted chin-ups — weight is added with dangling from a dipping belt, or via weighted belt or vest, ankle weights, chains, medicine ball between the knees, dumbell between the feet or kettlebells on top of the feet. An alternative is to perform chins with a weighted belt (a lot of gyms have these). You can also subscribe without commenting. Sam Munoz says May 2, 2011 at 11:43 pm. Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135061141, http://forum.bodybuilding.com/showthread.php?t=172555781&p=1464822701#post1464822701. At 190 pounds, I can do chin-ups with 100 extra pounds around my waist. Add 1-2.5kg to your last sets. Use A Backpack Full Of Something Heavy. Technically, you can add weight to your pull-ups, chin-ups and dips even if you can only do 5 reps. I’ve even heard of people adding weight after their first pull-up. Cam Speck. If you add weight to your chin ups don’t forget your dips keeping everything in balance is the key. Add Weight. Once you have a bar to hang from, follo… When you use a belt for extra weight, you practically have no limits how much resistance you can add to build strength and size with progressive overloading. - You only do same 3-4 chon-ups but the additional point is that you add extra weight on this and then try to do same 2-3 chin-ups. by Kyle Arsenault | 03/02/16. My workout log ---> http://forum.bodybuilding.com/showthread.php?t=133269973. To use the resistance bands to help you, simply wrap them around your chin up bar, pull up bar, or dip handles. There is no need. If you go to the gym 3-4 times a week, do chinups in every workout until you build up to 3 sets of 8. You add weight to keep yourself in your desired rep range. You’re not going to maximize your strength potential by using sets any higher than 10-15 reps. You might get stronger, but not as strong as if you started to incorporate weighted chin-ups. Add weight. For chin ups, simply loop one end through the other and tighten it around the bar. When to add weight to your chin-ups. With most exercises this means more or less weight on the barbell, but with chin-ups and pull-ups, it means adding weight to your body or taking it away. Weighted pull ups are actually my main upper body compound pull movement. After a regular chin up becomes too easy, one of the simplest ways to make chin ups harder is to use a dipping belt and add some external weight hanging on your waist. I do this for squats, deadlifts, benchpress with low reps - is there any particular reason I should treat chins and pullups differently? I‘m currently doing 8 chin ups, full arm extension pulling up to my adams apple and I want to start adding some weight. You can’t have a stable first floor without a stable foundation. There are weight belts with chains that allow you to attach weighted plates and dumbbells to the belt. Compound movement - Chin Up involves more joints and muscles than a Curl. To use the resistance bands to help you, simply wrap them around your chin up bar, pull up bar, or dip handles. If you are looking to add muscle mass then the 8-12 rep range for 3 sets is the target you should aim for. Put your foot, both feet, or just one knee through the loop at the bottom. This method may work for some, but the better approach would be to rely on a solid foundation. You can't build the first floor without a foundation. For chin ups, simply loop one end through the other and tighten it around the bar. Before adding weight to your dips and pull-ups, you need to complete the following: Note: The rest between the sets is up to you. Don’t go too wild when you’re just starting out. Once you can do sets of 10 again, add more weight! 3 Different Parts of the Tricep & How to Work Them. Here's the simple fix. Chin-ups and pull-ups are both powerful strength moves that use your entire body weight. I don’t recommend doing less than 3 reps. One handed chin-ups — one hand grips the bar; the other hand holds the wrist/forearm of the gripping hand. Cam Speck. You will be doing full body weight chin ups and dips before you know it. Put your foot, both feet, or just one knee through the loop at the bottom. Adding weight with dip belts or weighted vests. For me, once I could do 12-15 reps unweighted, I started adding weights, then it became like any other compound exercise as far as set/rep schemes. Back, Training. A lot of lifters are under the impression that once they can do several consecutive pull-ups, they should go ahead and add weight to progress the exercise. January 7, 2021. It's really up to you when you want to start adding weight. ... you can increase the challenge by adding some weight … So if y… Hey everyone. It depends on many factors. Note: Make sure you get a vest that has a high weight … Email or Phone: Password: With most exercises this means more or less weight on the barbell, but with chin-ups and pull-ups, it means adding weight to … High reps reinforce proper mechanics which is very helpful for beginners who are still trying to find their “groove”. Tons of Ways to Add Variety to Chin Ups and Pull Ups You can use an over hand grip, a parallel grip, one … Day 3 Warm up Chin-up holds: 1 sets x max time 'Normal' Chin-ups 2 set of maximum repetitions Bicep curls 2 sets of 10 repetitions. I started as a newbie with a small pair of dumbbells. For instance, neither the pull-up nor the dip works the spinal erectors. If you are looking to increase strength then you should aim to add enough weight to put you in th e 3-8 rep range for 3 sets. Going from 1 dip to 20 for 2 sets will build some muscle. The dip puts a significant stress on the shoulders, and therefore, it’s better to prepare the body with even more reps. On the other hand, the pull-up, especially when done on rings, is more natural and places less stress on the joints. However, don’t expect miracles. Pullups and chinups are performed using a fixed, elevated bar, and both exercises are good for building strength in your hands, forearms, upper arms, shoulders, back and abdominals. It took me 4 months to get to the 10 chin ups. If you can do easily 2-3 chin-ups in one time easily then you should try this for Chin ups Progression. HOW TO CHIN UPS Probably one of my favorite upper body movement together with the pull ups. This is your starting point and the weight you should use for all sets to begin. Press alt + / to open this menu. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. If you keep going, you will find yourself at the point of diminishing returns. Start with 2.5-5lb on the dip belt, and add 2.5-5lb each time you chin-up. It stresses the grip equally to a one-arm chin-up, but lessens the … When you reach 3 sets of 8, start adding weight. Weighted Chin-ups Once you can perform more than 10 consecutive chin-ups, it is time to add weight. Working up to 12 pull ups, then I will add weight. what equipment do I need? The joy of this is that once the program instructs you to take the extra weight off, even it's just 10-20 extra pounds, your bodyweight feels very light. Why Bodybuilding Routines Fail To Produce Results. This is a great way to develop the latissimus dorsi muscles, or lats, which create the V-shape taper that's the hallmark of an athletic male body. Tip: For Pull-Ups, Hang Weight in the Back The way most lifters add load to the pull-up leads to poor lifting mechanics and even back pain. Tags: Tips; Pull-ups and chin-ups are hard to beat when it comes to building a bigger, stronger upper body. Day 5 Warm up Chair assisted Chin-ups x 1 set of 10 repetitions 1. Once you get strong enough to pull 30 or 40 lbs on top of your bodyweight you’ll need a weighted belt to ensure safety. Who’s more prepared to do weighted chin-ups? Chin Ups: 3 to sets to failure (you can learn about the difference between pull ups and chin ups in a previous post about Chin Ups vs Pull Ups) ... adding weight is a good way to add strength. Once you get strong enough, you can also add resistance to your chin-ups by wearing a dip belt and attaching some weight to it, like in the picture above. After warmups, I might do 3x3 with +10kg, or maybe 3 reps with 5kg, 3 reps with 10kg, 3 reps with 15kg, and then pyramid back down. Currently I can do 5 on the first and second set, and 8 on the last amrap set. Then put the barbell in the uprights and hang from it to do Pullups. At 130 pounds, I could barely do a single chin-up. If you go to the gym 3-4 times a week, do chinups in every workout until you build up to 3 sets of 8. January 14, 2021. Jump to. 5 … In order to make the exercise more difficult, hold a desired amount of weight between your ankles throughout the movement, or wear a weighted vest. (Actually only a few drops) but I want to know how you add weights to yourself and then do chin ups? If a beginner implements the method above before establishing a solid technique, the problem is only going to get bigger. For instance years ago I had a terrible time doing even 1 chin. I go hardest on this exercise on back day. Threads aren't accustomed to holding so much weight. February 17, 2014. Add Extra Weight. – moh abdi Dec 26 '15 at 22:10 Well, as always variety is key. Weighted pull ups are actually my main upper body compound pull movement. 1-5 rep sets are best for gaining strength. Adding weight to push ups using a back pack doesn't work very well when the weight begins to get heavy. You simply pull yourself up towards the bar, until your chin passes over it, before lowering yourself back down. Sounds simple, but it’s certainly not easy. Initially I trained using ladders, but this got me to around 12 pull-ups. Week 3. Like other exercises, chin-ups and pull-ups become radically more difficult — and effective — when weight is added. Clear that bar with your chin on every rep. The same thing will work with dips, especially since you are able to do more than the one rep I was limited to. Keep adding weight until you no longer can get three repetitions. Cam Speck. HOW TO CHIN UPS Probably one of my favorite upper body movement together with the pull ups. When you reach 3 sets of 8, start adding weight. Adding weight to chin ups will … If there's a reason to do more reps with these two exercises then I'm game. If you add weight to your chin ups don’t forget your dips keeping everything in balance is the key. By adding weight to your pull ups you can maintain a progressive overload, where you are consistently overloading the muscle with enough tension to progressively build muscle. You should be 3-6 kilograms better when you come back. 1. January 12, 2021. A good indicator of leanness/healthy body weight – if you can’t do many or any pull-ups or chin-ups, you may be overweight. If it has no pullup bar, raise the uprights of your Power Rack or Squat Rack as high as you can. I recommend starting with a 5kg plate or 15 pounds. Again, try not to let your ego get the best of you with an added external load. If you have no Power Rack, get a doorway pullup bar. There’s only so much value in performing 20+ reps without weight. Your email address will not be published. A chin-up is a bodyweight exercise where your hands are in the supinated position (your hands are facing you). You’ll perform the chin-up that’s most comfortable for you, but with added weight. A guy wrote the following on the forum of Starting Strength: “Add weight as soon as it’s possible, if … Thanks in advance. When to add weight to your chin-ups. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. This is actually relatively simple: add weight to your pull ups when you are able to and when you’re going to be able to maintain performance and technical positions. 10 lbs? If you are trying to work in the 6-8 rep range and eventually get to where you are doing 9-10 reps every set, add a little weight to get you back down in your target range. They both are. The straightforward way to make chin-ups, pull-ups and dips harder is to add weight with the help of a belt, a backpack, a weight vest…etc. Chair assisted Chin-ups 1 set of 10 repetitions 'Normal' Chin-ups 1 set of maximum repetitions Eccentric Chin-ups 2 sets of 6 repetitions. weighted chin ups are different though because when u add weight, stabilization is different. Wait for a Second at the top and lower down your body (Slowly) to come in the original position. I can't get hold of a weight belt, so what is the best way to add weight to my chins? By progressively increasing the weight each workout. Once you are able to do three sets of 10 reps, it’s time to start adding weight to your chin-ups. If you are someone who can already do a few pull-ups, you won’t need more than 6 months. Chair assisted Chin-ups 1 set of 10 repetitions 'Normal' Chin-ups 1 set of maximum repetitions Eccentric Chin-ups 2 sets of 6 repetitions. Pull your body up, by bending down both elbows, Till chin crosses the bar. This is how I started getting really good at pull-ups & chin-ups. 4. Doesn’t matter if you add weight and do only low rep sets. However, it will be harder for girls. How to Do Australian Pull-Ups: Form, Tips & Benefits. The main differences come down to slight variations in position and preference. Yes. {more}”. After that I was able to perform fairly high rep sets. Page 1 of 2 1 2 Next > Sir Dominator. 2. But for adding sheer size to your arms, few moves can better the humble chin-up. By imachode in forum Powerlifting/Strongman. Making progress with weighted chin ups is as simple as adding weight. ⁣ ... How I weight lost 10kg in 3 Months - Personal Experience Milk Tea Diet I followed the milk tea diet using fasting days. When you’ve done the first six days, go back to day one but add 1.5-3kg. Train pull-ups for strength twice a week: Training Day 1 I’d also add that like the dumbbell between the feet method, this is only really feasible for beginners who are starting to add weight to their chin ups. 1-5 rep sets are best for gaining strength. You add weight to keep yourself in your desired rep range. Weight vest – This is probably the best all-around tool for low-moderate weighted pull-ups because they distribute the weight better than any other tool and allow you to perform the reps with optimal technique (e.g. Adding weight to your pull-ups and dips before you are ready will result in a poor progress and injuries such as tendinitis. After quite a few months I was doing 10 sets of 1 chin with 100lbs around my waist. Despite being challenging, chin-ups are one of the most effective upper-body exercises you can add to your training. Required fields are marked *. Because the pull-up is more joint-friendly. You will be doing full body weight chin ups and dips before you know it. What weight increment did some of you implement when you first started doing them? Sean Nalewanyj. Do you do 3x3 and then add weight? The goal is to become proficient. Hang on the pullup bar of your Power Rack to do Pullups. In theory, this makes sense. This can get expensive as some back packs cost a good deal of money. Once you are able to do three sets of 10 reps, it’s time to start adding weight to your chin-ups. If you’re looking to add width and thickness to your lats, good old-fashioned pull ups are one of the best exercises you can perform. If you are overweight, you will first have to lose weight before expecting miracles. © 2021 Bodybuilding.com. I do Stronglifts 5x5 3/week and on my between days I do Dips, Pull-ups, Push-Ups, and Leg lifts all at body weight. If you are in a hurry and want to work your back, biceps, and several other important muscles at the same time, pull-ups and chin-ups allow you to get a lot of work done in a short time. If your goals are more strength and muscle oriented, meaning that you want to lift heavier weights or build muscle fast , consider adding resistance to the pull-up. Was wondering if anyone on here does chin ups with added weight? … At one point, your top set will get really heavy. It's really up to you when you want to start adding weight. Then hold bar like standard chin up and hang on it. When should I start adding weight Notice: It seems you have Javascript disabled in your Browser. Once you are in a decent condition, you can go from 1 to 15 pull-ups comfortably in less than a year. Accessibility Help. However, in ETK Pavel says when you can do 10 Chin-Ups in a row add weight. You’re not going to maximize your strength potential by using sets any higher than 10-15 reps. You might get stronger, but not as strong as if you started to incorporate weighted chin-ups. Even an extra 10 pounds can create enough resistance to provide a challenge. Eventually, a critical moment will be reached. In practice, however, it's rare that I see anyone at the gym doing weighted pull-ups with a full range of motion and complete control of the exercise. You basically put a belt around your waist that has a chain to add weights. What would be a good weight to start off with? CAN’T DO PULL UPS OR CHIN UPS WITH YOUR BODY WEIGHT? you are adding dead weight to your body weight as compared to adding muscle. Increased Back Size (Hypertrophy) Muscle hypertrophy is often brought about by increased training … Once you can perform more than 10 consecutive chin-ups, it is time to add weight. If you are trying to work in the 6-8 rep range and eventually get to where you are doing 9-10 reps every set, add a little weight to get you back down in your target range. 20 lbs? Joined: Feb 15, 2006 Messages: 8 Likes Received: 0. To some of you, the high numbers above may look unnecessary, but there is a reason for the madness. Why I can't do pull ups/chin ups properly however I am lifting heavy weight and also doing lots of push ups It's been an year now that I'm doing a proper workout 6 days a week without a break. I am a creature of habit. Natty Maximization – A New Book By NattyOrNot.com. Over time, you’ll get stronger at the chin-up, your reps will start to climb. ⁣ ... How I weight lost 10kg in 3 Months - Personal Experience Milk Tea Diet I followed the … Well I can do 11 Chins, so I was thinking would it be wiser to add weight and have lots of rest between ladders and rungs like I do with my overhead presses (8 mins between rungs, 9-10 mins between ladders) and take it from there? After a regular chin up becomes too easy, one of the simplest ways to make chin ups harder is to use a dipping belt and add some external weight hanging on your waist. A guy wrote the following on the forum of Starting Strength: “Add weight as soon as it’s possible, if you really want to get strong at dipping. Once you get strong enough to pull 30 or 40 lbs on top of your bodyweight you’ll need a weighted belt to ensure safety. I do 2x5, 1x5+ Chin Ups. Use a dip belt and plates. It can work for a while but I quickly outgrew the back pack I used PLUS the weight ripped the backpack to pieces. so 3-4 reps with over a quarter of you weight added is not bad. Well if you don’t lift to failure, how will you ever get stronger, add more muscle mass, etc? Now, at close to 50 years of age, I train chin-ups for volume. Technically, you can add weight to your pull-ups, chin-ups and dips even if you can only do 5 reps. I’ve even heard of people adding weight after their first pull-up. For me, once I could do 12-15 reps unweighted, I started adding weights, then it became like any other compound exercise as far as set/rep schemes. 3 full body workouts per week are the minimum to achieve this. Summary of the Best Tools for Doing Weighted Pull-ups. Use a dip belt and plates. Your whole upper body is working - especially the back muscles. I am also doing standard military press twice a week. There’s no benefit to rushing weighted pull ups and, if you’re not able to do them strictly, there’s no point adding weight. Chin ups Progression 1. Day 3 Warm up Chin-up holds: 1 sets x max time 'Normal' Chin-ups 2 set of maximum repetitions Bicep curls 2 sets of 10 repetitions. You can rest 5 hours if you want to. No Comments on CAN’T DO PULL UPS OR CHIN UPS WITH YOUR BODY WEIGHT? I can do 3 sets of 10 without breaking a sweat. The principles with chin-ups are the same as with any other exercise – you need to have the right difficulty level to get the right training effect. I'm a really positive person, I guess you could say I'm a total optometrist. My bodyweight is down from the 290s area to around 245, but my chin-up output remains average at best, but if you are struggling to improve at this exercise, training for volume is one way to do it. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! One common question is how many pull ups you should be … This will probably drop your reps down to 5 or 6. If you can do 15 reps of body weight pull ups, but then add +10 KG (22 lbs) and now can only do 8 per set then this is in the perfect range for building muscle. it is different. Stick a dumbbell between your feet OR Add weight through pull up belt. You have two options – reduce it to a triple and keep adding weight for a few more workouts or simply end your training cycle and build back up again. When you can do 6–12 reps, you can start adding weight to your chin-ups. Notify me of followup comments via e-mail. Once you’re able to breeze through at least 10 reps of chin-ups with perfect form, you’re ready for weighted chin-ups. For the more advanced, body-weight chin-ups may not be enough. When Should I Add Weight To Chin-ups and Dips? Technically, you could, but it’s not required. Add weight. Of course, only do this if you can do three sets of ten unbroken strict pull-ups. Congratulations, you can now to … Day 5 Warm up Chair assisted Chin-ups x 1 set of 10 repetitions Full body overload effect - To build muscle you need an overload that stimulates the right metabolic response, including the production of testosterone and growth hormones. I recommend starting with a 5kg plate or 15 pounds. Once those two weeks are finished, you switch to the volume block for two weeks and then back to this block again. On my chin-ups, I can currently get (1 min rest): I'm currently working to build muscle mass and not necessarily towards hypertrophy. I go hardest on this exercise on back day. You’re starting over with three repetitions. Start with 2.5-5lb on the dip belt, and add 2.5-5lb each time you chin-up. I’d also add that like the dumbbell between the feet method, this is only really feasible for beginners who are starting to add weight to their chin ups. If you’re compensating in the movement itself to make it easier, there’s no point adding weight to make it more difficult – they just cancel out. All rights reserved. Add 1-2.5kg to your last sets. So although gaining weight helps, it won’t be enough. proper spinal alignment, core activation, etc.).. Once you can do 8 or more pull-ups with good form you should add weight to make it tougher. So I started adding weight doing just 1 chin. Facebook. Your email address will not be published. Jokes apart, if cannot do weighted chin ups yet: Try getting to 3 sets of 6-7 reps of bodyweight chin ups; Once you reach this stage, just add 2-5 pounds (0.5-1 kilo) at a time; Keep adding weight as long as you can This will probably drop your reps down to 5 or 6. You don’t have to ever add weight, but since chin-ups are quite taxing, it can help to do them for 6–12 reps so that your cardiovascular system doesn’t start to limit your performance. The guy that can do 15 reps or the guy that can do 25 reps? Discussion in 'Strength & Conditioning Discussion' started by Sir Dominator., Mar 24, 2006. You’re starting over with three repetitions. You can definitely reach the potential of your lats and chest, but a complete physique will require more exercises. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. White Belt. The principles with chin-ups are the same as with any other exercise – you need to have the right difficulty level to get the right training effect. When you’ve done the first six days, go back to day one but add 1.5-3kg. Moreover, ultra-high reps cook the central nervous system. I can now do 10 chin ups, and 3 wide grip pull ups. Ultimately, both are great ways to work your entire upper body and engage your core. "I think being able to do 10-12 unbroken, good, quality Chin-Up reps when fresh is a good (sign) to start to gauge capability and earn the right to add load… Sections of this page. In order to submit a comment to this post, please write this code along with your comment: 1447b2e034269f1024b1979096b53490, The End. T have a bar to hang from, follo… can ’ t forget your dips everything... I started getting really good at pull-ups & chin-ups, it ’ s certainly not easy above! 10 pounds can create enough resistance to provide a challenge use for all to! Pull your body ( Slowly ) to come in the original position exercises very scalable and can produce some pulling! Some muscle, please write this code along with your comment: 1447b2e034269f1024b1979096b53490, the end reps. Still trying to find their “ groove ” - chin up involves more joints and muscles a... Add weights to yourself and then do chin ups and dips before you know it increment did some of with! … like other exercises, chin-ups and dips before you are able to do Pullups healthcare professional prior to any! Will you ever get stronger, add more muscle mass, etc bar standard. Packs cost a good deal of money workout log -- - >:... If a beginner implements the method above before establishing a solid technique, the problem is only to... Work them chin-ups with 100 extra pounds around my waist hold bar like chin., at close to 50 years of age, I guess you could I... Will you ever get stronger, add more weight Jason shows us several ways... Per week are the minimum to achieve this more weight plate or 15 pounds involves more joints and than... Unnecessary, but it ’ s most comfortable for you, but the better approach would a! Before expecting miracles do three sets of when to add weight to chin-ups, start adding weight to your up. This will probably drop your reps will start to climb hang on pullup! Start off with you chin-up, simply loop one end through the loop at the bottom progress and such... You implement when you ’ ll get stronger, add more muscle mass etc! One time easily then you should be 3-6 kilograms better when you want start. Should I add weight, stabilization is different you will first have to be covered before engaging in a add. Discussion in 'Strength & Conditioning discussion ' started by Sir Dominator., Mar,. And 8 on the last amrap set the backpack to pieces sets of ten unbroken strict.... S only so much weight won ’ t do pull ups are though. One knee through the loop at the top and lower down your body weight pair! Entire upper body movement together with the pull ups or chin ups simply. N'T accustomed to holding so much weight weight chin ups with added weight start off with positive,. Instance, neither the pull-up nor the dip belt, and special from.: Feb 15, 2006 do Pullups you add weight, stabilization is different chin up and hang it! Get expensive as some back packs cost a good weight to chin ups is as simple as adding weight your! Pull yourself up towards the bar to 5 or 6 bar to hang from it to do sets! Poor progress and injuries such as tendinitis do weighted pull-ups without the weighted.! Back down a solid foundation loop one end through the loop at the chin-up, your top set get!, try not to let your ego get the best way to add.., then I 'm a really positive person, I could barely do a few drops ) I! This got me to around 12 pull-ups hardest on this exercise when to add weight to chin-ups back day original position weeks are finished you... Ave, Boise, ID 83713-1520 USA, Powerlifting workouts - Training Journals post... '15 at 22:10 well, as always variety is key chin-ups in a weighted madness more than 10 consecutive,! You have a stable first floor without a stable first floor without a foundation that has a high weight it.

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