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dips and chins
- Thread starter oso0960
- Start date
Jocques Straap
New member
1:1
Jocques Straap
New member
Do you mean ideal ratio regarding programing? Or are you talking strength?
musketeer
New member
EM, do a "ladder":
1 chin, rest 10 seconds, 2 chins, rest ten seconds, 3 chins... until you fail, then take 30 seconds rest and start at 1 rep and build back up until you fail again.
In ten mins you can do in the region of 50 chins:
1,2,3,4,5,6,7,3-fail
1,2,3,4,5,6,4-fail = 56 reps
and you've only hit failure twice so does not make you really sore or require a ton of intensity.
Do it twice a week and on another day, do one set to max reps.
This can be combined with dips to create an amazing upper body workout:
chin 1, rest 10, dip 1, rest 10, chin 2, rest 10, dip 2, rest 10...
1 chin, rest 10 seconds, 2 chins, rest ten seconds, 3 chins... until you fail, then take 30 seconds rest and start at 1 rep and build back up until you fail again.
In ten mins you can do in the region of 50 chins:
1,2,3,4,5,6,7,3-fail
1,2,3,4,5,6,4-fail = 56 reps
and you've only hit failure twice so does not make you really sore or require a ton of intensity.
Do it twice a week and on another day, do one set to max reps.
This can be combined with dips to create an amazing upper body workout:
chin 1, rest 10, dip 1, rest 10, chin 2, rest 10, dip 2, rest 10...
good idea, I might try that with chins, I cant do dips because I popped my shoulder, check my journal for details. Thanks bro
oso0960
New member
Is there a difference? I mean like what is the best ratio of dips to chins to ensure there becomes no muscle imbalances? I don't have muscle imbalances, but I'm doing a 1:1 ratio of chins to dips every day. My pulling power will not become stronger than my pushing power right?.. since I believe dips to be a bit easier than chins.
Jocques Straap
New member
Some will find dips easier, some will find chins easier. Usually for strength, you should be close to around 1:1, but if your not, it's not really the end of the world. Should be able to do a similar weighted dip to weighted chin. As well as similar endurance numbers.
As far as programing goes, sticking around 1:1 would be fine for most. Unless you are an athlete training sport specific, or a body builder focusing on a weak point, you should have a balance between your push : pull.
As far as programing goes, sticking around 1:1 would be fine for most. Unless you are an athlete training sport specific, or a body builder focusing on a weak point, you should have a balance between your push : pull.
oso0960
New member
All right thank you. That's exactly what I was looking for.
Desmond! not seen you around in ages
& yes, comparing dips to chins is like comparing flat bb benchpress to strict 90 degree bent over row, bench will nearly all of the time be stronger...
heavy_duty
New member
Just do 1 set to complete failure. your body does not know the difference in terms of making an inroad.
read Mike Mentzers book
Jocques Straap
New member
Then work on your chin more.
Very rarely are people exactly 1;1. Most people are chest dominant. - Why and how they get that way is a whole topic all together.
The closer you are to 1:1, the more "functionally balanced" you are, again this doesn't mean much of anything. Just that you have balanced pushing/pulling strength. If the ratio gets too far off, like 4:1, then injury risk does increase, but as long as you are close and you pay attention to balancing your programing then it's all good.
When necessary, your body will limit the force production to better match the capacity of the weaker, antagonist muscle group, to avoid injury. This is also why, working on your pulling motion can often bring up your bench numbers.
-Boats and Hoe's- -Boats and Hoes -
artificialaspirations
New member
lots:lots
