Pull ups and Dips

[drink8648]

I have been working out off and on for the past 6-7 years. I returned to the gym last September and have been working out 2-3 times a week with a yoga class once a week. Things are starting to look good again BUT I cannot do pull-ups or dips without the aid of the MACHINE.
What am I doing wrong? Thanks!

Gary

[foxfit]

the machine that you use is a crutch, your body has adapted to that movement and knows that is the easiest way to get the job done. when doing either exercise, pull your self up as high as you can for 10 reps of 3 sets, only go high enough so you can complete 10 reps, over time, each time you to do pull ups, try to go up a little further. Same thing applies to dips, only go down far enough to were you can push yourself back up about 10 times, do 3 sets, and every time you go to do dips, try to go down a little further. you need to retrain your body to do these movements. hope this helps

[swanso5]

c how many u can do of both withoput assistance and try this program...i've done this with pudh ups for female clientrs and works like a charm...let's day for example you can do 3 pull ups un assisted then ur starting point wood b to do 2

session 1 - at the start of session do 5 x 2 with 30secs rest between sets...do rest of the days workout...repeat the same sets and reps at the end of the session

session 2 and beyond - shift 1 set frm 2nd part to 1st part so u wood do 6 x 2 with 30secs rest then 4 x 2

continu until doing 10 x 2 all in a row...then test to see where you r...say you can now do 10 in a row...aim for a total of 20 in as many sets as you need but increase the 1st set by 1 each session

do u follow?

[foxfit]

with body weight exercises, your body adapts to a certain range of motion and resistance (your body weight) in your case it has adapted itself to us the machine because that is what it is used to. You may also do cheat sets, pull yourself all the way up and go down about half way and go back up. its the same thing with a heavy bench press, when you are trying to adapt to a heavier weight, going only about a 1/4 of the way down , then back up will strain the muscle just as much as it you went all the way down, it is just getting your body to adapt to a certain movement/resistance. You should you should always try to increase the range of motion every 4-5 workouts. I am 195 lbs and can do dips and pull up with a 110lbs db hanging between legs. I have trained many people past plateo's, using these meathods. Hope this helps

[drink8648]

Thanks, I'll give those suggestions a try and report back on progress

Best Regards,

Gary[/url]

www.drinkwaterscambridge.com