anyone know what i can do to increase my reps on these excercises?
i cant really do much more than 15 dips
and i cant really do more than 2 pull ups,
i'm 200 lbs and can bench about a 280...it's just that im weak in those particular areas
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Thread: Need Help on Pullups and Dips
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01-09-2009, 11:05 AM #1
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01-09-2009, 12:28 PM #2
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01-09-2009, 12:29 PM #3
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01-09-2009, 01:54 PM #4
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01-09-2009, 02:13 PM #5
bench means you've got good arms and chest
pullups test the back and arms
dips test arms, back, and chest
in short strengthen your back, and do dips and pullups. and push yourself to do one more each time. that's we get better at everything to keep doing it.Champions are not born. They are built.
You wondered if all the pain and sacrifice is worth it...now you know.
Gold medals aren't made of gold. Not really. They're made of sweat, dedication, and a hard to find alloy called guts.
Everybody wants to win. But not everybody is willing to do what it takes.
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01-09-2009, 03:58 PM #6
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01-09-2009, 04:19 PM #7
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01-10-2009, 02:07 PM #8
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01-10-2009, 04:02 PM #9
ive done these and heard its the best way to get better at pull ups
http://www.youtube.com/watch?v=TindOf7zyXM
idk about dips. i would think to get better just keep doing them
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01-11-2009, 12:19 AM #10
- Join Date: Sep 2008
- Location: Texas, United States
- Age: 37
- Posts: 607
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In my opinon, try and stay away from the assist machines and the band in the video posted above. One misstep or loss of attention and POW...your face is busted. Saw a woman have to get carried out of the gym, bleeding everywhere, after the platform on the assist machine popped her in the face.
The best things I can suggest doing are:
1) Stay consistent. If you can do 2 on Monday, try for 3 on Thursday. Then try for 4 the next week. It'll come.
2) Use the pull*down* machines with the handle grips similar to the pull-ups you're trying to improve. Try a low rep scheme, like 4 sets of 6 reps. Once you get the target reps with a given weight, slap five more pounds on there the next time you work out. Narrow that gap between your bodyweight and the weight you just completed.
3)Use 'Negatives.' If you reach failure after only a couple reps, maybe pull some boxes or a bench over underneath the bar and jump up so you're in the top position of the movement (chin above the bar) and lower yourself to the bottom position as slow as you can manage (3-5 seconds is usually a good count) for a few extra reps.
Now this next tip is assuming you're using correct form and tecnique (no swinging, no kicking legs, focusing the pulling power on your back and not your biceps) in your reps.
4) If, on that last rep, you're almost up, but can't quite get to the top...go ahead and cheat a bit. That one kick and little burst of effort may make the difference and get you up that one last time. While it doesn't necessarily make you better, the confidence it can keep you from losing may help keep you focused. Just don't make a habit of it.
If I missed anything, please feel free to call me on it and rub it in my face. kthxbai!
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01-11-2009, 12:23 AM #11
When I was strictly trying to do more pull-ups, this increased mine from 8 to 13 in a few weeks: http://www.4mcd.usmc.mil/AOP/OSOHyat...%20Program.htm
Just going through the motions is one of the most disadvantageous things you can do.
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01-11-2009, 06:30 AM #12
You can try using the gravitron and just lowering the assistant weight as you get stronger.
For pullups, you can use the assitant bands as well (works kind of like gravitron)
It also helps to do kipping pullups if you cant do deadhangs yet, it helps with the motion and strength development and gives you a boost from the momentum
Other things to consider are:
1) jumping pullups with slow negatives
2) bench pullups (set a bench at incline, keep one leg on it and pull your weight up)
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01-11-2009, 08:07 AM #13
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01-11-2009, 08:38 AM #14
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01-11-2009, 11:01 AM #15
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01-11-2009, 04:47 PM #16
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01-11-2009, 05:18 PM #17
Not being able to do pull-ups could be a number of weaknesses (don't worry, everyone has weaknesses). Could be grip, shoulder health, lats, etc.
Include exercises like recline rows, banded pull-ups as Jhawk posted, thick grip holds, towel holds, thick bar pulling work. Also vary your hand with and placement (chins, pulls, wide, narrow, etc). If you have access to bands, include pull a parts in your program, from different angles, for corrective shoulder and back work.
Being thicker front to back helps the bench as well.
15 dips isn't terrible, but again I'll point to shoulder health as a possible issue. Make sure you can work in a full range of motion without problem.
Hope that helps, good luck.J. Hashey, CSCS, Owner - Synergy Athletics
Website/Blog: www.synergy-athletics.com
Videos: http://www.youtube.com/user/jhashey
EliteFts Article Contributor, Diesel Crew Forum Mod,
Author -Bull Strength Training- www.bullstrength.com
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