*sighs* I can pop up 80 push ups but my dips are horrible (about 10-15)

I am currently going to do Armstrong's pull up program but I am planning on doing a Dip version of it as well.

If you guys have any suggestions I'd greatly appreciate it.

max everyday and do diamonds push ups straight after

My everyday routine.

ALOT OF PEOPLE ASKED ME WHAT I DO HOW CAN I GET STRONGER BIGGER ETC ETC TRY THIS AND U WILL SEE THE RESULTS ( ATTENTION THIS EXERCISES ARE NOT FOR BEGINNERS (JOKE) LOL

EAT UR PROTEIN AND DRINK UR WATER!!!

I WOULD LOVE TO KNOW WHAT ZEF/JAY/RICK/ANDY WOULD HAVE CHANGED



1. STRETCH ALOT / WARM-UP BIG - WARM UP INCLUDES THE BAR-BARIAN REQUIREMENTS

2. Lunges 30 x 5
40 sec rest
Vest / Ankleweights MUST be used


3. HIP(psuedo) Push-Ups
25 x 5
40 seconds rest
Vest / Ankleweights could be used

4. DIPS
50 x 10
40 seconds rest
Vest / Ankleweights could be used

5. T-POLE (triceps)
30 x 10
40 seconds rest

6. Pull- Ups
25 x 10
40 seconds rest
Vest / Ankleweights could be used

7. Pull-Ups FreeStyle Frontlevers,negatives,holds etc
25 x 5
40 seconds rest
Vest / Ankleweights could be used

8. Handstand Push ups on handles
15x 10
40 seconds rest
Vest / Ankleweights could be used

9. Hanging Leg-Raises
20 x 10
40 seconds rest
Vest / Ankleweights could be used

10. Dragonflags
20 x 10
40 seconds rest
Ankleweights could be used

11. BEAST shoulder Presses/Pushes
30 x 5 / 40 sec rest
30 x 5 / 40 sec rest

12. DECLINE push ups
20 x 10
40 sec rest
Vest / Ankleweights MUST be used

13. Incline Push ups
30 x 10
40 sec rest
Vest / Ankleweights MUST be used

14. Burn Outs x 5
Pyramids Pull ups / Dips / Diamond Push-Ups
start from 20 and go back up when u on 2
40 sec rest
15. BURN THE f**k OUT - BAR-BARIAN REQUIREMENTS

EVERYTHING IS WITH STRICT FORM AND HIGHREPS THE PULL UPS ARE IN L-SEAT ONLY WITH ANKLEWEIGHTS, I DO PLANCHES FRONTLEVERS BETWEEN THE SETS . AND I DO SUPERSETS 2


Get straight into this, but maybe modify the reps & sets a little.(Metin is a Machine) You will see improvement in everything in a few weeks.
Just think of it as a late Xmas Present

hope u don't mind me passing it on LMB

This is LittleBeastM routine,not mine

hehe well, i think this routine is not really based on dips , is it? i would suggest doing DIPS until you go to failure .. everyday ;D

and what can I do if I havent parallel bars to dips? what exercise will help with dips?

Ah okay I'll do dips to failure everyday and diamond push ups as well. Should I do Diamonds AFTER 1 set of dips? Or should I finish all my sets of dips and then do 1 set of max diamonds?

Sorry but going Max everyday and on every Set is gonna burn out your nervous system (especially if you're not used to it, your muscles may be ready to go again but your nervous system isnt) If you don't give it at least 48 hours of rest before going to failure again.

I know I'm going to get some serious offense from many guys of this forum but trust me there are other, better methods to increase your reps.
I like to go to failure myself but I only do it once or twice a week and then only on my first set of an exercise.

One safe way to increase your reps is a Method called Greasing the Groove (GTG):
1. You test your max (lets assume 15 dips for a beginner)
2. You do 7-12 Dips every 1-2 hours everyday (don't approach failure)
This way your nervous system will be able to learn to recruit more motor units and therefore be able to contract your muscles more often and much harder.

Another way is High Volume training
Again you text your max (again lets say 15)
And then you do 10-20 sets of 7-10 dips

To increase your reps the only thing that matters is total volume
If your max is 15 and you do 5 sets of max it will look like this:
15, 12, 10, 9, 6 -> 52 dips
If you do 10-15 sets of 7-10 dips
7, 7, 7, 7, 7, 7, 7, 7, 7, 7 (10 sets = 70) (15 sets = 105) (20 sets = 140)
And It's likely that he WILL get those 7-10 dips for 10-15 sets.

BTW you can use GTG very well for Strength Development too
lets say you do 3 to 5 5sec Front Lever holds every 1-2 hours.
This will give you a very efficient central nervous system.

Remember.
To increase reps -> High Volume Training or GTG (as much work as possible while being as fresh as possible)
For Strength -> Maximum contraction is important (GTG works well)

Hope I could help

nice post Taiga, it will help

Careful with telling a beginner to go all out.

Taiga good method

thanks situs and rick
maybe i should rewrite it and post it as a new topic?

i can personally tell you that those methods WORK!

gotta agree with you rick
a beginner should take things a bit slower