Puillups and dips??

[aedanman]

better to do 2 sets of heavy semi-throw up and 2 set assisted? or is the heavy weight a waste of time?

[LatissimusaurousRex]

better to do 2 sets of heavy semi-throw up and 2 set assisted? or is the heavy weight a waste of time?

I'd stick to working them out like you would your other muscles. Assuming you have a pretty basic workout regimen, I'd do 8-12 strict reps of whatever weight allows you to do only 8-12 reps. If you want to throw on heavy weight, as mentioned previously in the thread, weighted negatives are effective. I'd avoid the "semi-throw up" (If you want to cheat to get 1 or 2 semi reps in at the end that's up to you) and also avoid the assisted ones too.