Yoga and Body Resistance exercises

I’m trying to gain a perspective on something without it becoming a thread about Us versus Them – so let’s keep it friendly eh?
OK – I’m wondering how many people who lift heavy weights to maintain and even build muscle can actually Pullup or Chin Up their own bodyweight and for how many sets and reps please?

My love is in Yoga and I have also been a body builder in my twenties. When I was putting on muscle mass, my flexibility decreased – not because it shortened my muscles as is commonly thought, but because in some yoga poses my muscle mass simply got in the way.

I am in my fifties now and two stone overweight. I came back to Yoga after a lazy break of about twenty years and I have been a member here at MFP for a few months. I have been reading on here about maintaining or even building muscle as a way of keeping lean mass and burning more base calories and I have been looking at adding some resistance training into my weekly fitness regime.

My feeling is that my own body should be resistance enough to maintain my lean weight and I have not reached my own muscle potential by any means, so I should actually put on some muscle mass by body resistance exercises alone – and that is as much muscle as I want or need so I can continue to perform Yoga comfortably.

Some folks say that Yoga – because you contract the muscle before and while you stretch the muscle (imagine pulling up on your kneecaps before and during a hamstring stretch and you have the idea), the tissue growth is more balanced throughout the muscle rather than through lifting weights where the muscle growth tends to be more in the belly of the muscle; giving a bulkier appearance to the physique – which some people like.

The sequence I propose (twice or three times per week) is:

• Slo-oooo-ow Squats (counting 5 seconds down, 5 up) for maybe 3 x 8 reps
• Slow Pressups (counting 5 seconds down, 5 up) for maybe 3 x 8 reps
• Pullups – at present I can’t perform even one, so I aim to start with 3 sets of 8 negative Chin Ups, until I can do 5 sets; and then move onto Pullups later in a few weeks and so on until I can perform 3 to 5 sets of 10 pullups – tell me that won’t put on muscle!
• Dumbell Shoulder Press – 3 sets of 5. I also do Handstands in my Yoga practice so shoulders and pushing are well catered for.

I don’t think I need Rowing or Bicep Curls of any kind if I am concentrating on Pullups, which include these motions.
Finally, for calves I cycle as much as I can and my calves are quite well shaped and toned so I don’t aim to include calf raises.

Please excuse my ramblings and take them or leave them as you wish. Comments please, but I am aware this is an issue which can spark off heated debates from one extreme to the other. What I’m hoping for is a few different perspectives on my thoughts. Any offers?