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increase the number off dips and chins
- Thread starter new bb'er
- Start date
cobracock1979
Member
Do a lotta chins n dips...
yeah really, the only way to get better at an exercise is to do more of it.
cobracock1979
Member
Yep - get an extandable pullup bar in your house - screws into any size dooray, fitted in minutes.
Just jump on when you walk paste and hhin to exhaustion --- that will work. Plus your arms will get HUGE!
Just jump on when you walk paste and hhin to exhaustion --- that will work. Plus your arms will get HUGE!
don't give a shit about that
just need to do ALOT chins and dips.
i was told to do:
1rep
rest
2reps
rest
3reps
rest
..
...
..
.
.
until i could't do no more reps.. how does that sound?
B
Big_BK
Guest
If you wanna get stronger at dips just do them every week, try and add weight each week.
not stronger.. i just need to increase the numer of reps i can do dips and chins.
cobracock1979
Member
stronger = more dips. solution ...repetition
Answer to this first.
How many reps you can do for dips and chin-ups right now? Have you done them with weight yet? Current routine? Technique? Experience? Height? Weight?
dips with out weight: 42 reps
1rm with 70kg
chins with out weight: 16 reps (
)at the moment i'm doing GT 10x10 routine like that
it works perfect for me!height: 179cm
weight: 91kg
BF 12%
i need it for a contest next year where i need a good symmetry and also do a hell of alot chins and dips.
You seem to be doing fine on dips.
German Volume Training is very good for this, but try doing twice a week (monday-thursday) like this.
Your amount of total reps is 100.
during 3 weeks the next 6 workouts you gonna do it like this:
1- 9x12 reps rest a minute
2- 8x13 reps rest a minute
3- 7x14 reps rest 1.30
4- 6x15 reps rest 1.30
5- 5x16 reps rest 2 min
6- 4x17 reps rest 2 min
After this test your max! Never work the series until failure, if you feel the need, back off from the total amount of sets but keep the rep range and rest a little more between sets to complete the reps if needed and I will say it again, stay one rep away from failure.
Give it a try for 3 weeks and post the results so we can take a look at it.
German Volume Training is very good for this, but try doing twice a week (monday-thursday) like this.
Your amount of total reps is 100.
during 3 weeks the next 6 workouts you gonna do it like this:
1- 9x12 reps rest a minute
2- 8x13 reps rest a minute
3- 7x14 reps rest 1.30
4- 6x15 reps rest 1.30
5- 5x16 reps rest 2 min
6- 4x17 reps rest 2 min
After this test your max! Never work the series until failure, if you feel the need, back off from the total amount of sets but keep the rep range and rest a little more between sets to complete the reps if needed and I will say it again, stay one rep away from failure.
Give it a try for 3 weeks and post the results so we can take a look at it.
cobracock1979
Member
good advice
dips with out weight: 42 reps
1rm with 70kg
chins with out weight: 16 reps (
at the moment i'm doing GT 10x10 routine like that
height: 179cm
weight: 91kg
BF 12%
i need it for a contest next year where i need a good symmetry and also do a hell of alot chins and dips.
you can do 42 dips with no weight, and one with 140 lbs... I'd say your ahead of most of the people in here. With those kind of numbers maybe we should be taking your advice.
I used to be wank at chin ups, before I could do about 4 now I can do about 10 reps with 11lbs extra weight without rest, thats after about a month, heres how I did it..
(iv got a chinning bar in my bedroom doorframe) did 3 reps everytime I walked in and out of my room (or as many as i could if i couldnt do 3)
At the beginning of every workout warm up with 2 sets of chins to failure.
Do chins to about 6 or 8 reps, use wight if u have to and do 2-3 sets of them, then bodyweight to failure.
Warm up properly first, I find that if just throughout the day I grab the bar I can only do about 8 reps with bodyweight, but after a few weighted sets I can do about 15...
(iv got a chinning bar in my bedroom doorframe) did 3 reps everytime I walked in and out of my room (or as many as i could if i couldnt do 3)
At the beginning of every workout warm up with 2 sets of chins to failure.
Do chins to about 6 or 8 reps, use wight if u have to and do 2-3 sets of them, then bodyweight to failure.
Warm up properly first, I find that if just throughout the day I grab the bar I can only do about 8 reps with bodyweight, but after a few weighted sets I can do about 15...
i have allways bin abel to di alto off dips, and my tricebs is one off my forces.. but to win the contest i need to do atleast 45 dips and 26 chins, if i can't do 26 chins i've got to more dips
today will be my first dips+chins day in the routine postet earlier. normaly it is my off day from 10x10.. but today it' dips and chins day
cobracock1979
Member
Chins and dips are both coupounds - I would like to see what type of gains are made focusing on the 2 alone - post some pics bro and then keep us updated with progress pics?
B
bottleneckblooz
Guest
If you eat lots of high fat dips, you will increase your number of chins.
cobracock1979
Member
Synergisticly, a double chin will allow the wearer to perform double the pullups
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