Well, my question is: Is it possible to build a great body with only dips, pull ups and Chin ups?
My idea is to run this program:
Monday:
Deadlift 5x5
Weighted Dips 10x3
Chin ups
Barbell Row
Wed:
Squat 5x5
Weighted Dips 10x3
Chin ups
Pull ups
Fri:
Squat 5x5
Benchpress 5x5
Weighted Dips 10x3
Pull ups
Barbell Row
I have started traning for only 2 months ago, and i love pull ups and dips. So im pretty noob at this stuff :P
Thanks for all answers.
Also, i want to keep my workout very intense but not long.
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07-23-2009, 06:57 AM #1
Is it possible to build a great body with only dips, chin ups and pull ups?
Last edited by pijussau; 07-23-2009 at 08:07 AM.
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07-23-2009, 07:32 AM #2
Sure can, chins/pullups are perhaps the best back/bicep builders of all time, if you can do 15 reps with an additional 30% of your BW then you will have a very impressive back and some impressive biceps/forearms to go along with it.
Bench press and dips will take care of your pressing muscles. Squats and deadlifts will take care of your legs and lower back.
My current routine is,
D1 - Front Squats, Romanian Deadlifts
D2 - Bench Press (15 degree incline), Dips, Upright Rows (shoulder width grip)
D3 - Close Grip Chins, Wide Grip Pullups, Horizontal Rows
I don't use many exercises but I do use a large number of sets, I believe being very strong on a few key exercises is better than being average at 30 different exercises.
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07-23-2009, 07:33 AM #3
Well... It is quite possible to have a great body while doing no exercises whatsoever.
Genetics for the win.
But as far as your workout trade wednesday and friday out so that your legs and deadlift aren't so close. Perhaps even switch to wed/fri/mon (if that makes sense).
Nothing wrong with this workout, but you'll probably hear that Rip or SS is better.Last edited by Swamp Dog; 07-23-2009 at 07:35 AM.
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07-23-2009, 07:35 AM #4
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07-23-2009, 08:03 AM #5
Well , i did 5 weeks with Stronglift 5x5 and i got pretty good result on legs, but upper body didnt grow
So i thought to change litte.
Monday:
Deadlift 5x5
Weighted Dips 10x3
Chin ups
Barbell Row
Wed:
Squat 5x5
Weighted Dips 10x3
Chin ups
Pull ups
Fri:
Squat 5x5
Benchpress 5x5
Weighted Dips 10x3
Pull ups
Barbell Row
So i run squat 2x week, im pretty good at squat, my weight is 60kg and i lift 80kg in squat (im just 14 years)Last edited by pijussau; 07-23-2009 at 08:08 AM.
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07-23-2009, 08:14 AM #6
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07-23-2009, 08:24 AM #7
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07-23-2009, 08:43 AM #8
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07-23-2009, 09:31 AM #9
Well you have chin-ups and rows and a day of deads so you're ok. This is a pretty good workout, keep intensity up and eat and you'll grow in size and strength. Diet is your friend, be sure to eat enough and try to eat quality food as much as possible. I'm not saying avoid fast food altogether but be sensible about it. Get plenty of rest too.
On your 10x3 dips, switch it around to a 3x10.
Throw some overhead barbell press to for the shoulders at least once a week and you're good to go. After you've lifted for a while change it up, find a new routine, but not until you've made all the progress you feel you can make on this routine. I'd say stay on this one for a year, get all your lifts up then move to something else.
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07-23-2009, 09:44 AM #10
Well, you mean 3 reps, 10 set? i mean 10 reps 3 set :P
Well, i have a split workout to maybe you can check it out and comment it:
Monday: Back, lower body, biceps and abs Workout A
Squat 5x5
Barbell Row 11x3
Chins aka pullups 3xF
Deadlift 5x5
Chin-ups 3xF
Prone Bridges (30sec) start with 0 weight, week after week put more weight.
Leg raises 3xF
Cardio
Wed: Triceps, shoulders, chest and abs - Workout B
Squat 5x5
Incline Bench Press 12 reps x3 [UPPER CHEST]
Dips 12x3 [DOWNER CHEST]
Overhead Press (Shoulders) 12x3
Crunch (abs) 3xF
Toe touch (abs) 3xF
Cardio
Friday:
If i missed any workouts, then do it on Friday or choose between workout A or B and then next week change it again.
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07-23-2009, 09:53 AM #11
It is a little confusing, most routines are written out as set/reps. So yeah 3 sets of 10 reps.
I don't mean to be rude but critiquing routines takes a lot of work.
Find something that works for you, you're 3 day full body workout looks good.
If you want to do an A B workout use fridays as an A workout not as a clean up.
Ex. aba, then next week bab.
There's a sticky at the top of this forum that has tried and true workout routines to take out all the guess work.
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07-23-2009, 10:10 AM #12
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07-23-2009, 10:24 AM #13
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07-23-2009, 11:44 AM #14
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