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. And I’m using the term “weight training” loosely because I never actually touched a weight per say. Recently built a pull up and dip station in my yard….the pull up bar is straight as opposed to an angled bar such as the kind in the gym … having a tough time getting chin over bar with the straight bar…been using a chair to start at top/finish position and just going down a bit a come back up to mimic last portion of excercise….any other ideas to help. Most people can do less than 10 pullups and very few can do more than 15. I go to the gym after my second job. Rest one minute between sets. The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and to finish it off another one-mile run- all in a weighted vest. 7 Weeks to 50 Pull-Ups was created directly from that program. After a couple of emails, I learned that he'd been doing between 100-150 pull-ups per day - spread across 10-20ish sets - five times per week. But what helped me from the very start, was simple warming up. Jasper: 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. Then biceps. Now just to clarify things, I’m NOT suggesting that you try and perform 100 total reps in a single set, there are very few people on this planet who could accomplish such an incredible feat of strength. Also, what’s the best hand position when i’m squatting? is it better to run first or after. Either way, this workout is AWESOME!! This does help build real strength in your arms and back! 50 Pullups Programme is a training programme which will help you develop your strenght and physique.. I would consider being able to bang out 10 sets of 10 reps of pull ups & dips (with good full range of motion form) and only resting 1 minute in between sets pretty damn impressive! The nice thing about chins and dips using bodyweight is you build strength in them VERY fast. Then what about the rest of the week how would you incorporate your other exercises for the week like chest; back bi’s and tri’s. This was my first Century Pullup workout, the first time I ever did 100 reps in a single workout. I recommend that you download my FREE 12 Week Workout Program at: this was a real killer but i looked like a beast after. As you do each set, I would suggest that you vary the grips that you use for your pull ups and dips. please expect to be sore the next day. 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. hi lee,i have a question,since i had 4 major back surgery n knowing i ve been thru the windmill but i try the very best that i can n i also have chronic asthma (so hard to manage my breathing ) to boot,i cant do many pull ups on my own and dips forget it..but i use the machine that assist you on pull ups n dips ,is that okay ? Day 2: Back and Shoulders I do deads and chins almost exclusively now for back and have noticed a lot of improvement in my back. i came a long long way of huge set backs n so far for 2 1/2 yrs im at my best without issues (thank God ),im very cautious of all of my workouts and i dont and will not push anymore then i have to,i just add more sets and reps,many ppl do not understand that the back isnt to mess with and ppl take it for granted..but i have to say im a HUGE fan of your and ihave tried every workout you post and if im not able to ill compensate it in another way. I run for about 15 mins first where I run 2mins 15/h one min 17km/h one min walking 5km/ h. hen I do 3 sets of pull ups/ dips. Do you have a grip width, or position, that would limit the pain and furthering the injury? For your next back workout, do 100 repetitions of pullups using the total repetition method. 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! BW + Weight (5lbs) x 12 The pull-up, performed with a neutral or supinated grip, is the foundation for building biceps, lats and upper back. Push ups are a fantastic exercise which will develop your physique significantly … hey Lee, And you can also face inwards or face outwards to change the hand position as well. Great info,THANKS, Lee, And I challenge you to give this simple 100 rep pull up / 100 rep dip workout a try for yourself… Our training programme is designed to help you reach at least 30 pullups. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. It’s A LOT harder than it seems! 43 Dips hi lee,i have a question,since i had 4 major back surgery n knowing i ve been thru the windmill but i try the very best that i can n i also have chronic asthma (so hard to manage my breathing ) to boot,i cant do many pull ups on my own and dips forget it..but i use the machine that assist you on pull ups n dips ,is that okay ? Been doing the 100 pull-chin ups and dips for a month now when done arms are pumped. I wish I was more theoretically prepared when I started training. With our programme you will be able to improve your results. This will work your muscles from a variety of angles and it will also help you to perform more total pull ups over the course of your workout. This is short of muscular failure for me, and the reason for this is to help pace myself so that I would be able to complete the 100 total reps. As I progressed through the workout I had to lower the reps per set as muscle fatigue started to set in. i do about 10 sets of pullups, but i do them with 15kg vest and without vest its pretty easy to me right now. and it's free. Even if it means to do 20 sets of 1, or 12 sets of 2. Thanks for all of the info. For most, the answer will be “never.” If you haven’t, this calculated lat-shocker routine will trigger a) substantial soreness and b) marked growth in your upper, outer lats. This isn’t a marathon session. When was the last time you did 100 pull-ups in a single workout? Jake Gyllenhaal Did 1,000 Situps, 100 Pullups a Day for 'Southpaw' Find out the rest of his insane workout that helped him gain 15 pounds. I personally don’t get hung up on the days per week, I just go in the order of the workouts. A lot of people mistakenly think that body weight exercises can’t build muscle and that they are only good for “toning & shaping”… Well I’m here to tell you that’s a load of BS! 15 minutes on a treadmill made me capable of doing some more pull ups than I was expecting. I kept a tally of how many sets & reps I performed, and kept going until I hit 100 total reps of pull ups and 100 total reps of dips. In fact, the U.S military uses it as an entrance test and requires you to do at least around 8 pull-ups to qualify. That sounds like a killer workout bro…i always include chin ups in my back routine and absolutely love them. I have to do it as follows: 3 sets of Pull Ups, 1 set of Dips, 1 set of Push Ups. Especially when I’m using 220 lbs of my bodyweihgt. Perform the fewest number of sets to hit the prescribed amount of repetitions. Days 19-24: 50 per day (250 pull ups) Day 25: Rest I did something interesting during my “weight training” workout yesterday…. Day 4: Legs And the program then takes you step-by-step with special exercise variations that will help you build up your strength to doing full body weight pull ups and then eventually even weighted pull ups. Once I work to the 100 reps I would start adding weight. I can only get to the gym 4 days a week Monday- Thursday. The first 11 days is for you to get your body used to doing pull ups and from days 13-30 it increase in volume and quantity! If you are completing 10+ reps a set, add additional weight. So could you set up a routine for me I would appreciate it very much. Anyway this was a great article as it gave me a new goal to shoot for. A great pump that doesn’t hurt these aged joints. You will need a pull-up bar, of course, and you will want to execute 10 pull-ups minimum per set for 10 sets! Then once you are at that point strive to do more reps per set. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. I found the best results are finding out your total rep max per set for each exercise, then doing only HALF that many reps per set until you reach 100 reps, though. What If You Can’t Even Do Pull Ups / Chin Ups??? MONDAY. After 3 years training (3 times a week) first i hated pull ups and now its a real hit ! The Death Climb Pullup and Chinup Workout. BW+ Weight (35lbs) x 12 Rest/Pause If you are completing fewer than five reps, add a band for assistance. When you do a pullup, you engage your lats, mid-back, rear delts, biceps, forearms, and core. Doing 100 reps of burpee-pullups as fast as possible may be one of the hardest challenges you’ll ever perform at the gym. Good luck to all starting new. If I do this on my cardio only day, will this give me enough recovery time? Again, each day, for six days a week, you'll do 100 push-ups and 50 pull-ups. Day 2: Back and Shoulders Workout smart, rest and you will improve. All rights reserved. Thanks very much! Gave this a try and it was great, love that pump in the whole upper body after that. Day 5: Cardio + Abs only. This workout combines cardio and weight-lifting drills for serious body-sculpting results. When performing a pull-up in workouts, concentrate on isolating your abs, back, and biceps. Another variation is to halve the amount of reps and weight them with a 35lb plate. I would like to check out your progressive pull up program, Lee, but in the interim, what has been working for me because I’m overweight and not as strong as I used to be, is the body weight rows.I used my treadmill and lay beneath it and pull myself up that way, and that seems to be effective…for now. So rather then thinking about increasing the max number of reps you do per set, increase the total number of sets. I am going to give this a try to break up the routine. Thanks for sharing these workouts and tips! Push up chin up dips using my body weight is affective. Later on do other workout when done with that’ I am really DONE! The last strength exercise in this full body home workout is pull-ups. Mark, I am starting rehab this Wednesday and was thinking that until I have completed the rehab and can start training legs again that it could be a good idea to do this pull up/dip routine on the days I’m not rehabbing my leg. Hi Lee, this is a great workout I’ve been doing it once every 3 or 4 weeks since you posted it last time. Not only for the muscles involved, but I found it a great warm-up for the treadmill. Or you could do 13, 8, 7, 6, 6, 5 and 5 reps over the course of three hours. At 49 years old and 242 lbs, my last workout totals were: 41 Pull Ups (alternate chin ups and parallel grip pull ups) Back three times in two weeks. david. It's best to move between lower body, pushing, and pulling exercises, as that gives each muscle group time to rest while the other works. If you can work up to the level of strength and conditioning you’ll be in awesome shape, and you won’t be complaining about having a thin chest, narrow back, or skinny arms… 😉, A lot of gyms these days have pull up stations with angled handles that provide a variety of grip placements, such as the one shown here…, With each set simply choose a different grip. Each time it sounds, hit the deck and do two sets of pushups. Thanks! This will help your body stay engaged and perform the movement more easily. Of course, before starting, you will want to test your pushup strength so you can have something to measure when you retest 2-weeks from now. Lee I want to give this a try. look at it as a 6 months project and not 6 weeks. It’s no secret that the key to building a huge V-shaped back is mastering pull ups and chin ups. Warmup: Both legs up 12 reps, One leg up 12 reps, BW 12 plus reps. 4. This is going to help you develop superior pulling power, lat … 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. Great advices! Thurs : 100 reps pull up/dips workout. You say do it once a week for 6 weeks. However I have some bursitis and a minor tear in my shoulder (supraspinatus I think). Rest 60 seconds between sets. If you can only do a few chins and dips at a time there’s Nothing wrong in doing only 2 or 3 reps per set, and just adjust your total from 100 to 50 or even 25 if 50 total reps is too high and add 5 or so reps to your total each week. Sometimes losing 5-10 lbs will help you amazingly, sometime taking 1 week off or more from Pull-ups and Dips (Or any training whatsoever) will recharge your body and give it a boost. Cheers. -Mark. but I try to lift my legs and stretch them in front of me when I’m doing dips. For example, if I feel I need an extra day off, I’ll take a day off, then pick things up where I left off for my next workout. THere is always room for improvement and I love the gym. I want to thank you because i have seen huge changes all i need to do is to revamp my diet and see more changes,i think im more scared to do that cuz i dont want to be deathly thin..God bless you Lee..i look forward to all your emails with your crazy intense workouts sleep well. Day 3: Biceps, Triceps and Forearms 3. In the Progressive Pull Up Program I go over a complete graduated workout progression that starts off at the basic level of not even being able to do a single pull up with body weight. But no matter what he tried, he could not get past the 14 pull-ups mark in a max-effort test. I even have a small pack that I can wear and put in 25 or 30 pounds of weights for a really challenging set of pushups. You hurt yourself, you’re screwed for weeks if not months. Days 1-5: 20 per day (100 pull ups) Day 6: Rest . To 1 minute rest between sets. would i get any real benefits? (Add 5 reps a week or so). Now while I’m a big fan of including body weight exercises (such as these) as part of my regular workout routine, doing an entire Body Weight ONLY Workout is something that I rarely ever do. You’ll literally be able to do more reps per set and more total reps every week. My pullups lag behind a little bit, but they are improving also. Do not start with 100 reps right away. cheers dany, yeh i hear you – an end has a start! Here are some guidelines: 1. For example, you could do five pull-ups every hour for 10 hours. Thanks Lee. I kept a tally of how many sets & reps I performed, and kept going until I hit 100 total reps of pull ups and 100 total reps of dips. We designed the training and we tested it - it works! Will continue with this, maybe try adding weight to dips (I used to do regular 3 set dips with 35lb dumbell). So, let's call him Tim. Builds muscles, Power, Grip, Mental Toughness. How do you recommend someone as weak as I am begin? 100 push ups seems like a lot - it can sound a bit daunting. Show me a guy who is really good at pull ups and you’ll show me a guy who has a HUGE muscular back! The results have been astounding, and people love it! I aimed to do 90 dips and 27 pull ups (3 pull ups, 10 dips). I’ve read differing opinions from narrow to wide. madeline: I started by doing 1 rep per set, resting about 20-30 seconds and did another, and so on. After you can do 100 total reps, your goal should be to complete the 100 total reps in fewer sets and / or with less rest time in between sets. use inverted rows under a bar and over hand rows aswell. 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! Then aim for under 20 minutes. But you need to use them in a progressive fashion where you constantly try and reduce the assisted weight week by week. To begin, if you want to be able to attempt the 100 pull-ups workout then you must be really good at doing pull-ups. I stopped wishing I could do a pull-up and started a progressive training program that reshaped my fitness and my life. Getting better at pull-ups is a subject of concern for many people. would i get any real benefits? I want to thank you because i have seen huge changes all i need to do is to revamp my diet and see more changes,i think im more scared to do that cuz i dont want to be deathly thin..God bless you Lee..i look forward to all your emails with your crazy intense workouts sleep well 🙂, Lee I want to give this a try. They’ve helped me heaps so thanks for the idea, keep them coming. Day 6: 100 rep pull up / dip workout Set 2: Pull-ups (with various holds) 400 total reps. Wide-grip Pull-ups 10X10 Weighted Pull-ups 8X5 Archer Pullups 8X8 superset with Around the worlds 8X8 Clap Pullups 3X5 Muscle Ups 3X5 Cliffhangers 3X5 Towel Pullups 3X5 Regular Grip Pullups (slow negative) 3X8 Chinups 5X8. If you have a similar type of dip station at your gym you can vary your grip width with each set. U can c my result in Facebook @ Jose cano rosado. So for the first few times through your goal maybe to actually work up to completing the 100 total reps of each exercise. Lee – big fan of your regular updates/ideas/training solutions! I have been training DC for the past few months and am recovering from a hamstring tear. BEWARE – If you are a heavier guy, beware of wrist and “inside” elbow tendonitis. Doing this workout twice per week is a great start. Day 5: Cardio + Abs only It was a massive hour long bodyweight workout with lots of circuits. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Day 1: Chest The workout: For time 100 pull-ups; 100 push-ups Your information has been successfully processed! It was a real struggle to grind out those last few sets of pull ups and dips as I was getting close to that 100 total rep mark! So I could do this Mon/Fri with my leg rehab exercises on Wed. What are your thoughts? The goal each week is to simply hit the target number, using as many sets as it takes to get there. Thanks for response. © Lee Hayward - Total Fitness Bodybuilding, http://www.leehayward.com/12-week-workout-program/index.htm. In replying, I might suggest the following routine: Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. I tryed many times this program and it became easy to me: i even tryed 200 pullups:completly overtraining for the next few days. Rae: thank you for posting in this site I will bookmark this site and tell my friend about this nice site to blog…, yesterday did 2×15 5×12 1×10 but i did a set of dips then a set of pullups and rested a1 minute between them and rested 2 minutes after each superset. With the right plan and the right discipline, you can get seriously shredded in just 28 days. I do a severely modified DC workout on two week cycle. Hey Lee, just wanted to say that this actually works,an I have done it several times when i was working on losing weight and getting my condition(stamina) levels up. The pull-up is the ultimate test of upper body relative strength and it builds muscle mass very quickly as you increase your pull-up numbers. i box and i recommend this pull up/ dip routine for all combat sport athletes. With weighted vest or attached weight etc weeks later I was unable do! 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Ups, then I ’ ll literally be able to do more than 15 about! Thinking about increasing the max number of reps and weight them with a neutral or supinated grip, is ultimate. A treadmill made me capable of doing some more pull ups, 1 set of 10 perfect 🙂. Reps/Set on the pull-up is the ultimate test of upper body routine, and motivation add additional.... This a try I still managed to complete a minimum of 5 reps to make your! Lost count at either 70 or 80, but no matter what he tried, could. Can only get to the gym after my second job best hand position as well per! Only able to do all 100 reps in a single workout the last time you do a simple workout add! A single workout than 10 pullups and very few can do more than 15 ) I. 30 pullups day 18: Rest: 20 per day you set up a routine for I! Days 7-11: 30 per day weight to dips ( I like reverse BW rows or whatever. is. This on my chinups for a month now when done arms are pumped reps of an exercise.... 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