Looking for assistance to increase Chin-ups and Dips

"M.E." <mebert(remove)@(me)nas.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm looking for a bit of advice to increase my chin-ups and dips... I have
a fitness test coming up and ideally would like to do as many as possible
but no less than 10 chin-ups and 18 dips... currently I can do about 4 of
each.... I find my long arms aren't helping... anyways, I have about 2-3
months to make this increase and am looking for input on the best way to
do this... I'm currently hitting the gym about 4-5 times a week and
concentrating on upper body strength training... Any help is appreciated.
If it helps, I'm 6'2, 180lbs

Thanks in advance.

I'd dip and chin a lot if I wanted to increase the number of chins and dips
I needed to do.

"M.E." <mebert(remove)@(me)nas.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm looking for a bit of advice to increase my chin-ups and dips... I
have a fitness test coming up and ideally would like to do as many as
possible but no less than 10 chin-ups and 18 dips... currently I can
do about 4 of each.... I find my long arms aren't helping... anyways,
I have about 2-3 months to make this increase and am looking for input
on the best way to do this... I'm currently hitting the gym about 4-5
times a week and concentrating on upper body strength training... Any
help is appreciated. If it helps, I'm 6'2, 180lbs

Thanks in advance.

Try Pavel's GTG approach - do 50% of your max reps (that's means two
reps, maybe even only one sometime) in a single set several times
throughout the day. You can build up to a lot of volume this way. Take
a few days off before your test or whenver you feel you're overdoing it,
and work into the increased volume sensibly.

-S-
http://www.kbnj.com

"M.E." <mebert(remove)@(me)nas.net> wrote

Quoted message said:

I'm looking for a bit of advice to increase my chin-ups and dips... I have

a

Quoted message said:

fitness test coming up and ideally would like to do as many as possible

but

Quoted message said:

no less than 10 chin-ups and 18 dips... currently I can do about 4 of
each.... I find my long arms aren't helping... anyways, I have about 2-3
months to make this increase and am looking for input on the best way to

do

Quoted message said:

this... I'm currently hitting the gym about 4-5 times a week and
concentrating on upper body strength training... Any help is appreciated.
If it helps, I'm 6'2, 180lbs

I think Mully had great success doing negatives.

Do as many as you can normally, then do as many negatives as you can.

Selene
makes my arms shake just to think about it.

Steve Freides said:

"M.E." <mebert(remove)@(me)nas.net> wrote in message
news:[email hidden]...

Quoted message said:

I'm looking for a bit of advice to increase my chin-ups and dips... I
have a fitness test coming up and ideally would like to do as many as
possible but no less than 10 chin-ups and 18 dips... currently I can
do about 4 of each.... I find my long arms aren't helping... anyways,
I have about 2-3 months to make this increase and am looking for input
on the best way to do this... I'm currently hitting the gym about 4-5
times a week and concentrating on upper body strength training... Any
help is appreciated. If it helps, I'm 6'2, 180lbs

Thanks in advance.

Try Pavel's GTG approach - do 50% of your max reps (that's means two
reps, maybe even only one sometime) in a single set several times
throughout the day. You can build up to a lot of volume this way. Take
a few days off before your test or whenver you feel you're overdoing it,
and work into the increased volume sensibly.

Yeah, I can say in my own experience there was some truth to that.
Worked up to 18 chins once doing something that sounds similar. Very
heavy volume, but damn if it doesn't get boring after a while.

Also, I found that a 'warmup' helps. And by warmup, I mean do a
single chin, then go do something else for a while, then come back to
it and do your set, which in this case would be like 2. As far as
'assistance', I dunno. Some heavy curls may help, both underhand and
overhand. Seated cable rows might help too, as well as doing some
other shoulder work, just because the shoulders will be helping to
stabilize you throughout the movement.

As for dips, I've found that they help my benchpress and vice versa.
Dips seem to be pretty hard on the triceps for me, but the pecs are
also helping.

Oh, and I've been told that shrugs are a good thing for both, but that
was never really a weak point for me. You might want to try them,
though.

Oh yeah, almost forgot. Not that you necessarily want to diet while
trying to build muscle, but if you've got a lot of fat, losing it is
an easy way to add more reps to bodyweight exercises.

-----------
Proton Soup

"And all this peace has been deceiving,
I need some wind to get me sailing"

M.E. said:

I'm looking for a bit of advice to increase my chin-ups and dips... I have a
fitness test coming up and ideally would like to do as many as possible but
no less than 10 chin-ups and 18 dips... currently I can do about 4 of
each.... I find my long arms aren't helping... anyways, I have about 2-3
months to make this increase and am looking for input on the best way to do
this... I'm currently hitting the gym about 4-5 times a week and
concentrating on upper body strength training... Any help is appreciated.
If it helps, I'm 6'2, 180lbs

Thanks in advance.

I pretty much agree with everything here. I took my pullups from 10
leaving bootcamp(MC) to doing 20 every PFT after using principles
similar to GTG and so forth. These days(out of mil etc), I do as many
pure bodyweight ones as I can about twice every 3 weeks while spending
the majority of my pulling time with weight inside of a rucksack on my
back. I'm 6'3 225, I can do a few with up to 80 lbs in a ruck now.

Make sure you do many pullups throughout the week and never go to
failure. do sets of 2-5 3-4 times a day, 3-5 times a week and similar
things as recommended in the previous posts.

Best of luck to you.

Tim

Quoted message said:

Try Pavel's GTG approach - do 50% of your max reps (that's means two
reps, maybe even only one sometime) in a single set several times
throughout the day. You can build up to a lot of volume this way. Take
a few days off before your test or whenver you feel you're overdoing it,
and work into the increased volume sensibly.

Solid advice. I didn't even do that though. After Christmas I bought a
doorway pull up bar and just bang out a full set several times a day
when I am home. Not sure what I sacrificed by doing a full set rather
than 50% but since I bought the thing(3 montsh or so) I have gone from
3 pullups max to 9.

Quoted message said:

Try Pavel's GTG approach - do 50% of your max reps (that's means two
reps, maybe even only one sometime) in a single set several times
throughout the day. You can build up to a lot of volume this way. Take
a few days off before your test or whenver you feel you're overdoing it,
and work into the increased volume sensibly.

Solid advice. I didn't even do that though. After Christmas I bought a
doorway pull up bar and just bang out a full set several times a day
when I am home. Not sure what I sacrificed by doing a full set rather
than 50% but since I bought the thing(3 montsh or so) I have gone from
3 pullups max to 9.