I aimed to do 90 dips and 27 pull ups (3 pull ups, 10 dips). For example, you could do five pull-ups every hour for 10 hours. Not only for the muscles involved, but I found it a great warm-up for the treadmill. My current program calls for 5 sets of 5 reps, and that has started to be a little too easy, so I have begun using a weighted vest to make them a little more challenging… the same for my incline pushups too. You still have 18 weeks in 2011 to improve! Sets and Reps. Beginner: 4 x 4 (16 dips, 16 pull-ups) Intermediate: 6 x 6, (36 dips, 36 pull-ups) I LOVE this upper body routine, and have actually been doing it on and off for years. So I could do this Mon/Fri with my leg rehab exercises on Wed. What are your thoughts? If you are like most people, you are going to find that doing Pull Ups / Chin Ups is A LOT more difficult than doing dips. Then aim for under 20 minutes. This is another tough one, and you’ll enjoy it if you’re … Day 2: Back and Shoulders I thought I should ask you since you have experience in the Martial Arts and can best advise. Take about 2 minutes to rest between sets. So, let's call him Tim. do you have other pullup and dip workout Lee? hey Lee, I suggest resting 30 sec. Or you could do 13, 8, 7, 6, 6, 5 and 5 reps over the course of three hours. But at the age of 50 i guess i need more resting time between the sets. Thank you, i know your a bodybuilder but do u have anything that could help me for football thanks, A lot of the general training principles are universal across a wide variety of sports. – 100 total pull ups – 100 total dips. 43 Dips It inspired me to try and do 100 pull-ups in an exercise session. The goal each week is to simply hit the target number, using as many sets as it takes to get there. Most people can do less than 10 pullups and very few can do more than 15. I started by doing 1 rep per set, resting about 20-30 seconds and did another, and so on. Even if it means to do 20 sets of 1, or 12 sets of 2. So if you can do a total of 10 dips and no more, i’d suggest doing only sets of 5 dips per set until you reach 100. The total repetition method has a set amount of volume, so you can’t skimp. I used to do a lot more pull ups, but i’ve just gotten back into doing them, and this routine should really get them going. The results have been astounding, and people love it! The secret to pull ups is doing multiple sets of lower reps and shoot for increasing the total number of reps you do per workout. So now do a damn pull-up! This does help build real strength in your arms and back! Hi Lee, this is a great workout I’ve been doing it once every 3 or 4 weeks since you posted it last time. Tuesday, Thursday, Saturday: Workout 2 Set an alarm to go off five times throughout the day (every two to three hours is fine). I’ve added a bit extra to it so now I’m doing 15 dips, 10 pull ups, 15 sit ups and 20 push ups that’s 1 round then repeat 10 times. Along with pull ups, dips, sit ups, muscle ups, and pistol squats, push ups test real-world, authentic strength and stability, and are a testament of total body control. Do weighted pull-ups twice per week. I don't care how many sets it takes to complete either, just get them done. If you are completing 10+ reps a set, add additional weight. Set 1: Deadlifts 8X5. Days 7-11: 30 per day (150 pull ups) Day 12: Rest . All basis are covered here. Some gyms may have the V-Bar Dip Station, as shown here…, This will allow you to vary the width of your grip simply by gripping the handles closer or further out. Thinking about doing this on each of my cardio days (3 days/week; other 4 days for the weights). Change my reps every two weeks 12/8/4 then do as many pull-ups w/body weight per set until I reach 100. Doing this workout twice per week is a great start. Tom. Just some friendly help =-), P.S. Great workout! Good post, Lee =-), If i were you (and yes i was where you’re at years ago) i’d just alternate doing chins and dips and doing very low reps per set for a few weeks. i do about 10 sets of pullups, but i do them with 15kg vest and without vest its pretty easy to me right now. V-Bar Dip Station. Rest 60 seconds between sets. If I do this on my cardio only day, will this give me enough recovery time? Do you have a grip width, or position, that would limit the pain and furthering the injury? Using the Total Repetition Method, 100 pullups might look something like this: Set 1 – 15 reps, Set 2 – 12 reps, Set 3 – 11 reps, Set 4 -10 reps, Set 5 – 10 reps, Set 6 – 9 reps, Set 7 – 8 reps, Set 8 – 7 reps, Set 9 – 7 reps, Set 10 – 6 reps, Set 11 – 5 reps. For your next back workout, do 100 repetitions of pullups using the total repetition method. As you progress, so too will intensity and workout density as volume increases. Tried this last night for the first time and and it is safe to say my back is aching today (good aching tho – the kind you get when you know you’ve had a good session! 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