Pull-Up and Dip improvement

**FightinTXAggie** · 02-22-2009, 09:04 PM

Hey guys, I have a strength training class that I'm taking this semester, and the final is composed of a weight lifting portion and a no-weight portion. The no weight portion is composed of pull-ups and dips, and you have to do 10 pull ups and 25 dips to receive full credit. The problem is that I can only do a few dips and couldn't do a pull up to save my life.

Losing weight is the most obvious way to increase my reps for those two exercises, but I was wondering what other exercises would most effectively increase my ability to do pull-ups and dips. Thanks.

**hellboy3** · 02-22-2009, 09:40 PM

there's no shortcuts, the fastest way IS to train using the dips and pull-ups themselves, and try cutting some weight as well

**Flashovr** · 02-22-2009, 09:45 PM

Your body uses mostly upper and middle back muscles along with shoulders and biceps for pullups, so most exercises that focus on those muscles will help you out. My three suggestions are straight arm pulldown, lat pulldown, and T-bar rows. If you have access to a pullup/dip assist machine I highly suggest using it at only at the beginning stages to help yourself out, however do not become dependant on it.

**jaries12** · 02-22-2009, 09:47 PM

Cutting weight is going to help you the most as you already know. But it would also help to have some strength behind you as well by building some lean muscle as it also burns fat faster.

Do some compound exercises like Wide grip lat pull, seated / standing row, bench press, close grip bench, over head press (barbell or dumbbells) and one of my favs for triceps is skull crushers.

Hope this helps.

**Dave P** · 02-22-2009, 09:55 PM

Look into "grease the groove" and apply it to both movements.

Basically do them both, daily, several times per day, never to failure. Slowly this should allow you to bring up your numbers.

Doing 25 dips is going to require training your endurance...not your strength. You're going to want to focus on routines that emphasize numbers over weight.

**SuicideGripMe** · 02-22-2009, 09:55 PM

Your class requires you to do a minimum? Marine corps minimum on pull ups is 2. That seems a bit intense, especially because the average college student is an obese drunk (no offense to anyone in college). In a 3 month class, that would be some improvment for the guy who cant do a pull up.

**FightinTXAggie** · 02-22-2009, 10:29 PM

Thanks for the quick responses guys, all advice is appreciated.

@SuicideGripMe: They're not a minimum, but they in order to get full credit that's what you have to do. I agree though, it does seem like a little much, especially for a beginner strength training class

**jaries12** · 02-22-2009, 10:33 PM

3 months is not a lot of time to do this. I think you could give it a good crack... but 3 words for you. Diet, diet, diet. You are what you eat so make sure you are eating correctly because it is going to make or break you.

**Drekkor** · 02-22-2009, 11:24 PM

Originally Posted by FightinTXAggie

Hey guys, I have a strength training class that I'm taking this semester, and the final is composed of a weight lifting portion and a no-weight portion. The no weight portion is composed of pull-ups and dips, and you have to do 10 pull ups and 25 dips to receive full credit. The problem is that I can only do a few dips and couldn't do a pull up to save my life.

Losing weight is the most obvious way to increase my reps for those two exercises, but I was wondering what other exercises would most effectively increase my ability to do pull-ups and dips. Thanks.

Uh, dude - I'd do my best to cut the weight otherwise I simply do not see you passing the pull-up test. Dips, sure... that could happen but pullups would be highly unlikely.

Even then, 3 months at that weight just guessing here (no pics) but I'd say you're up **** creek unless you lock in for a weight loss blitz the next 90 days.

**DoubleWide** · 02-22-2009, 11:37 PM

Drop that BS class.
Lose 2 pounds per week = 24lbs. Let's get crazy and double that 48lb!
310 - 48 = 262lbs. Now compare that to someone 180lbs.
262 - 180 = 82lbs more

I'm not saying that you shouldn't improve, but basing credits (not grades) for a class you're paying at a higher learning establishment is BS.

I still think it's stupid to have to pay for gym class to get a bachelor's degree anyways. I know I went through it.

**Oroborus** · 02-23-2009, 04:36 AM

Keep trying.

**hey_papi85** · 02-23-2009, 05:38 AM

Well, not to be mean or anything, but you have no chance at all of doing ONE pullup until you lose like 100lbs.

**IamJames** · 02-23-2009, 11:47 AM

try using the assisted pull ups and dips machines. They helped me out big time when i started these and can perform both no problems now. Also, try to incoporate negatives as well.

Good Luck.

**zinghigh89** · 02-23-2009, 12:07 PM

only way to get better at dips and pulls ups is to do dips and pull ups. i think once you can get to 15 reps for each, add some weight, and by the end of the semester youll breeze thru the final good luck

**mjw8204** · 02-23-2009, 12:29 PM

That's a ridiculous requirement to receive full credit. It would make a lot more sense to grade each individual on their own improvements from start to finish rather than come up with an arbitrary number and assume every student is capable of getting there. Whoever came up with that requirement should be beaten with a tack hammer.

**mybody001** · 02-23-2009, 12:31 PM

i would recommend isometic exercises if you're stuck in the lower rep ranges.

**Drekkor** · 02-23-2009, 12:31 PM

Originally Posted by zinghigh89

only way to get better at dips and pulls ups is to do dips and pull ups. i think once you can get to 15 reps for each, add some weight, and by the end of the semester youll breeze thru the final good luck

Strap a 150 lb weight belt to yourself and get back with us on how that goes.

**Drekkor** · 02-23-2009, 12:32 PM

Originally Posted by mybody001

i would recommend isometic exercises if you're stuck in the lower rep ranges.

Oh comon, that isn't going to do much for this guy.

**mybody001** · 02-23-2009, 12:39 PM

Originally Posted by Drekkor

Oh comon, that isn't going to do much for this guy.

oh comon, have faith my dear.

**MantisStriker** · 02-23-2009, 01:30 PM

pm me for a pdf on how to improve your pullup numbers

**DJAuto** · 02-23-2009, 01:41 PM

Perform movements which maximize carryover (CGBP and pullups).

Then, apply the Grease the Groove technique.

http://forum.bodybuilding.com/showthread.php?t=967733

**djartek** · 02-23-2009, 01:48 PM

also don't forget to work on the grip, for pull-ups that is!

**Oroborus** · 02-23-2009, 02:39 PM

Losing some weight would help, I didn't notice that earlier.

**EoR** · 02-23-2009, 03:47 PM

Do not lose weight if you do not need to. Dropping weight to aid your b/w rep count is silly. You should be UPPING your body weight with muscle.

The answer is simple: just keep doing them. They are the type of exercises that do not need any hardcore work on synergies. Just keep at it, try improve by 1 rep each day. Even if you are doing a few partial while exhausted, it will help. That is it.

**Reps n Sets** · 02-23-2009, 07:04 PM

Originally Posted by SuicideGripMe

Your class requires you to do a minimum? Marine corps minimum on pull ups is 2. That seems a bit intense, especially because the average college student is an obese drunk (no offense to anyone in college). In a 3 month class, that would be some improvment for the guy who cant do a pull up.

The minimum is 3, actually.. and if you only do 3 you better have lube.

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