High volume dips and pullups
Its this time of the year and im going to focus solely on my squat. Aiming at in 3 months. So I squat 4 times a week now.
Is it sufficient to do squats, dips and pullups only for an overall good built physique? Im also looking to become more athletic so I think this is a nice approach. Ironmind talked about the squat dip chin program. It covers a good amount of the body. Better than nothing, but you posted this in the powerlifting section, and such an approach would be a bad choice for powerlifting. Thats lkike most upper body muscles you would want to hit?
Im currently doing dips with 40 kg, if I hit 60kg dips I think that will greatly affect my bench pr for instance. Powerlifting is the sport of the squat, bench and deadlift. With this current plan, you are not training 2 of the 3 competition lifts. That would be the issue. Okay, the issue here is i posted in the wrong section i think :P. Would a mod move this thread to the appropriate section? Im not doing them directly, but they will most definitively complement the two main PL lifts.
With dips helping bench, I would almost guarantee that doing dips only would not drive your bench much. Doing tons of dips on top of benching, yes, I would think that could drive your bench very well.
Dips alone not so much. Before i went to navy i could bench at or sotoward end of navy boot camp a did around pushups in a row at lbs. When i got out of boot camp i could only bench x2 or 3 reps. So in 10 weeks my bench went down 85 pounds or so after doing around to pushups a week. Hope this helps.Training to build significant muscle mass requires high-volume workouts that overload the muscles.
To get ripped by performing pullups and pushups, you need to stick to a consistent workout schedule that provides enough sets to provide this overload. Together, these exercises effectively cover the major muscles in the upper body.
Pullups develop your back and biceps, while pushups target your chest, shoulders and triceps. Work out twice per week, completing three to six sets of each exercise. Schedule two days of rest between sessions to allow your muscles recovery time from this high volume. For example, train on Tuesdays and Fridays. Structure each workout so that you superset -- shuttling between exercises without rest -- between a pullup and pushup exercise.
For example, complete one set of wide-grip pullups and then a set of pushups, rotating back and forth between the two until all sets of each are completed. Complete three different types of pullups during each workout, choosing from wide-grip pullups, narrow-grip pullups, neutral grip pullups and chinups. Changing your hand position places greater emphasis on different muscles. For example, the wider your hands, the more work your latissimus dorsi, the largest muscle in your back, has to handle.
High volume bodyweight training
The more narrow your position, the more your biceps become involved. Perform three different types of pushups, such as traditional pushups, military pushups, diamond pushups, decline pushups and one-legged pushups.
Military and diamond pushups place greater emphasis on your shoulders and triceps. Decline pushups target your upper chest, and one-legged pushups increase the demand of the core. Kim Nunley has been screenwriting and working as an online health and fitness writer since Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor.
She holds a master's degree in kinesiology from California State University, Fullerton. Share on Facebook. Step 1 Work out twice per week, completing three to six sets of each exercise. Step 2 Structure each workout so that you superset -- shuttling between exercises without rest -- between a pullup and pushup exercise. Step 3 Complete three different types of pullups during each workout, choosing from wide-grip pullups, narrow-grip pullups, neutral grip pullups and chinups.
Step 4 Perform three different types of pushups, such as traditional pushups, military pushups, diamond pushups, decline pushups and one-legged pushups. Photo Credits. About the Author.I ran into a buddy last May that I hadn't seen since Christmas.
He asked me what I'd been doing since we last hung out. It wasn't hyperbole. From January 5 to June 10 of this year I did 13, of them. Since my weight fluctuates between pounds, this was no small task and many days I questioned the potential absurdity of it. Why did I do it? Just a personal challenge, I guess.
I also knew that I'd learn a lot along the way. Pull-ups have always been part of my clients' training programs, so while I already had plenty of data with a vast array of different techniques, I didn't have this kind of data. What would happen if I cranked out a seemingly endless amount of reps every day? Would I be left lying in an inferno of inflammation after a month?
Or would my muscles find a way to adapt and grow? The pull-up, like any other body weight exercise, responds best to a high frequency plan. You can get bigger, much bigger, with certain body weight exercises, but only if you do enough of them. In most cases, that's much more than you think your body can handle. On April 14, I was days into the pull-up frenzy.
At this point I'd performed pull-ups. When I started the challenge I could only do 12 full range-of-motion pull-ups. By day I could do That's not a very good return on the investment.High volume calisthenics is an old training mechanism used by classic bodyweight bodybuilders.
Even the army does volume training. They utilize high-volume calisthenics for conditioning and strength purposes, but I also discovered how effective it could be in muscle growth too. But the results are related to the amount of work you put in over a long period of dedicated training. This training method continuously stresses and fatigue the muscles using basic calisthenics exercises, and it does it by accruing a higher and higher volume. While for many, this approach is known to increase only muscular endurance, for athletes like me, it has been a useful method to develop a strong physique that is muscular and athletic as well.
The key to successfully train with high volume calisthenics lies in simplicity. The strenuous workload comes naturally from the extended physical effort, intensity, and frequency. It is what makes your muscles burn, scream for mercy, and hurt the days after.
For this reason, it relies more on exercises like dips, pushups, pull-ups, squats, and some other full-body movements such as burpees, plyometrics, sprints, uphill sprints.
The idea of high volume training is to squizz those muscles out of energy by working up to failure. To achieve that, you need a high amount of sets and repetitions and minimum break time. As easy as pushups might be, doing hundreds of them, they automatically become tough. By developing that muscular endurance, you also grow in strength and size. The muscles become brutally strong due to the complexity of the movements. Instead, they work together as a system.
And trust me when I say that complicated does not mean advanced nor does simply mean easy. After several years of training in this method, I can say that it never gets easier no matter how advanced I am. The hardest part is to tracking progress. Continually draining the muscles of energy, leaves you with soreness. On some days, you will feel incapable of performing as usual.
How to Get Ripped Using Only Pullups & Pushups
There is a higher demand for sleep and nurture when you keep overloading and overusing. But it is a normal and natural response. That only means that your body will evolve if you learn how to adapt. How frequent you train tells a lot about your dedication, work ethic, and perseverance. I know that many train 3 times a week and are satisfied with their results. Unless you are too, then I suggest 4 to 5 workouts per week. For many genetically gifted, training at a bare minimum is enough.
For everyone else, it requires not only more time, but also more work. In the past 5 years, I trained with an average of workouts per week, month after month, and with very few weeks off in a full year. Also, mind that I own a vast sports background from childhood.
In the absence of that, you need a serious training regimen, my friend. Get Your Training at the. You should also train your big muscle groups twice a week. By training the same muscles more frequently, and adding more workouts, you accumulate volume. And this is especially important for one whose fitness level is low. What matters is to work hard, daily, and track the volume in a training log. I used to count how many pull-ups, pushups, dips, sprints, miles, and squats I did every week. It was the only way I could measure progress over time.Building an aesthetic physique is a goal that every bodybuilder should aspire to.
Not everyone is capable of packing on as much muscle as a Phil Heath or a Kai Greene. Most people will only reach a certain level of muscle growth. Track your macros closely, get that pump and get some gains.
For most men and some women, building the upper body is a priority, not solely for aesthetics but for functional strength as well. Core strength is paramount for any athlete. The core of your body is like an engine and working it can improve upon your overall fitness. But since building muscle is definitely your priority, you should definitely use these two methods for building a strong upper body: dips and pull ups. Dips and pull ups are great for working more than one muscle group.
The dip is essentially a pushing exercise that can not only work your chest, but your triceps and delts as well. The pull up works your back, specifically the lats in the upper quadrant. Pull ups are also great for working your biceps. The whole key to maximizing the potential of each exercise is to utilize proper form and technique. If you swing your legs while doing pull ups to much of the focus will be shifted to your arms doing all the work rather than your lats.
By focusing on keeping your legs steady it can essentially work your lower body as well. The dips can work your chest from different angles and, depending on how deep your reps are, can either completely focus on your pecs or multiple different muscle groups for an overall upper body workout. My humble goal is to simply achieve an aesthetic body. Share on Facebook. Never overlook these exercises. What makes these two so special? Please enter your comment!
Please enter your name here. You have entered an incorrect email address! Follow Us. July 14, July 13, Training for mass without barbells is tricky business. You might be surprised by such low reps in a mass program, but it actually makes sense when you think about it. To build mass, you need to be strong first. The model I used was a block periodization design, alternating two blocks, one volume block and one intensity block, each two weeks in length.
The strength increases gained in the intensity block allow you to lift more weight in the volume block. In this article, I will present the intensity block.
This means you do four sets each day starting with three repetitions your maximum and work your way to four. The program then continues by successively adding repetitions. Do this block with both chins and dips. The same progression works for both. Pick any chinning variation you want: pull-ups, chin-ups, neutral grip, etc.
You can even change them every block, just make sure you keep that variation for the entire block. For dips, I only suggest parallel bar dips, certainly not bench dips. This is a ten- to fourteen-day block, depending on how well you can recover. Theoretically, you could do five days and then start over before changing the block. You could also do the program as listed above a twelve-day block.
Eventually, you might find that adding a rest day somewhere in the middle might be a good idea, therefore making it a two-week block.
Take longer rest periods tomorrow. Rest periods are as long as needed. Personally, I found it best to do it later in the day in a separate workout. When the two-week intensity block is done you want to make use of your new strength in a higher volume, lower intensity block.
Here are some guidelines:. It can do the same for you. Good luck. I think chins and dips are probably the best ways to hit the upper body.
I first worked up to 3 sets of 8 of slow tempo reps in both the dips and chins only the dips where done on rings and both exercises greasing the groove style one day chins other day dips. Already had the simple goal in simple and sinister.
Nowadays I lift 2 days in the week workout A heavy dips and deadlifts workout B heavy chins and squats playing around with volume sets of reps. A two-week block indicates that two weeks after the pull ups dips two weeks? For use with the program handstand push?
Hey Orthodoxy, do you think you can get strong using just pull-ups and dips?Forums New posts. Log in Register. Search titles only. Search Advanced search….
100 Rep Pull Up / Dip Workout!
I plan on sticking to this for at least a month and building volume steadily. Excited for this! I will report back results and what I did!
For others that have done something similar to this, what have your results been like? Chrisdavisjr Level 6 Valued Member. NoahMarek I'm not familiar with those particular training styles; what sort of rep range are we talking about here? Jak Nieuwenhuis Level 6 Valued Member.
Last edited: Jul 26, Chrisdavisjr Herschel was known for doing about push ups and sit ups a day or variations of these. The Great Gama was known for doing thousands of reps of Hindu squats and Hindu push ups daily. For me, I am thinking more like reps per day. And thanks for the info Jak Nieuwenhuis! I'm coming to the end of a little "break" period where I'm staying off the weights and just doing high rep calisthenics, primarily pushups, squats and leg raises. Nothing too impressive, it's a good day if I rack up reps or so.
The one thing I've noticed is that the fatigue kind of sneaks up on you. I don't feel that wiped out after any one session, but I definitely feel "run down" here at the end of week 2 - ready for a couple days off. Might just be the body trying to adapt to the different demands, but something to watch out for.
NoahMarek Yikes. I did pull-ups last week and I felt like hell the day after. Still, if you start low, add 10 reps a day and take a day off every few days I'm sure some pretty impressive numbers are manageable.
I used to hit between push-ups every other day as part of my training. I didn't gain anything strength-wise but my pain tolerance was pretty good and it burned a bunch of calories. Edit: I should clarify that, at the time, my goal was to add muscle mass and gain strength and that I had no idea what I was doing.
Last edited: Jul 27,