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Endnu en tråd om chinup

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Yetti -> Det mest oplagte er at du fik byttet rundt på før og efter, så du er gået fra 5xBW til 5xBW+25kg og ikke den anden vej rundt, som er det der står. Men vi kan jo ikke helt vide hvad du mener.

Jeg synes også det ville klæde dig at kommentere på den saglige del af DBM's indlæg i stedet for at blive lidt tøsefornærmet. :wink:

Du kan tolke mit sidste indlæg, som du lyster! Jeg mener bare, at alt for mange tråde bliver ødelagt pga. denne tendens, hvilket jeg finder ærgeligt og irriterende! Jeg ville tro, at denne holdning blev bakket op af admin og mod.?

Ok... mit indlæg kunne nok have været lidt bedre formuleret, men jeg ligesom alle andre er her som et tidsfordriv!!, hvis man ikke forstår det, så skriv det i tydelige vendinger fremfor ovenstående fremstilling, der frem for alt på mig virker overflødig og arrogant..

Når jeg fokuserer på minimal aktivering af biceps i en pull up, så kan jeg tage 5 x bw, mens jeg kan tage 5 x BW + 25kg med maksimal biceps aktivering.

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Du kan tolke mit sidste indlæg, som du lyster! Jeg mener bare, at alt for mange tråde bliver ødelagt pga. denne tendens, hvilket jeg finder ærgeligt og irriterende! Jeg ville tro, at denne holdning blev bakket op af admin og mod.?

DBM kunne godt have ladet tvivlen komme dig til gode og/eller formuleret sig lidt pænere, men jeg kan da godt forstå han undrer sig over den sætning og derfor kommenterer.

Når jeg fokuserer på minimal aktivering af biceps i en pull up, så kan jeg tage 5 x bw, mens jeg kan tage 5 x BW + 25kg med maksimal biceps aktivering.

Må indrømme at du vist også har tabt mig nu. Hvad var pointen egentlig? :innocent:

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Tja... Det er jo et nærværende problem, når folk bruger forummet som tidsfordriv... Tingene bliver skrevet lidt hurtigt osv.

Men forestil dig, at du presser albuen tilbage, fremfor at du hiver med hænderne... Det kan gøres på diverse måder! Der findes maskiner designet til det, men jeg har både klaret jobbet i kabeltræk (kreativitet) og via fokus på ovenstående i pulldowns og pulls ups / chin ups! Og det kan sikkert gøres på mange andre måder også.

Jeg er mærkbart stærkere, når biceps er 100% aktiv! gående fra 5 x BW + 25 kg til knap 5 x BW i chins!

Jeg er med på det med albuen, det er for at få mest lat aktivitet right? Men er det = tæt på max bicep aktivitet? har du facts/proof? Jeg spørger for at få mere viden. :smile:

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i stadium sælger de en dørrippe som ikke bruger nogle skruer el.l. blot friktionen mellem gummiet og karmen. har også en af dem. men den bruger jeg sjældent da jeg synes stangen er for tyk at holde på.

men den jeg bruger mest, er beregnet til at skulle bruge skruer også, men på mit arbejde bruger jeg den uden. =friktion only. og der træner jeg med en "krops"vægt på op til 105kg. uden problemer. den glider ingen steder.

såå snup du bare sådan en og prøv dig ad. koster kun 199,

jo oftere du laver en bestemt øvelse/bevægelse, jo hurtigere forbedrer du din evne til denne bevægelse.

Jeg har også kun positive erfaringer med den pullup stang. Den holder fint både med og uden skruer.

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Jeg kan tage ~20 chinups pt. med en vægt på 83 kg. Derudover kan jeg tage ca. 6 chinups med +25/30 kg mellem benene (altså vægtskiver :wink: ) Problemet er bare, at det kunne jeg også for 2 år siden.

Mit greb er fint men mine underarmen kunne nok godt forbedres lidt. Hvis underarmene blev lidt stærkere kunne jeg måske hente et par reps.

hvor tit træner har du trænet chin-ups indtil videre? og hvordan(set/rep?pauser)

Jeg har pt. en lille smule succes med at køre sheiko (bænkpress) med chin-ups skrevet ind i stedet for den oprindelige øvelse-bænkpres.

der gik ca. 4-5 træningsdage, så begyndte jeg at sætte pr'ere under træningen :-)

Så prøv evt. at teste dit max af chin-up+vægt og 1 rep! og tag så og skriv vægten på skemaet der hvor der står bænkpres(max løft).

Men det kan være ret hårdt, så i den kommende periode skal du nok !droppe alle andre rygøvelser!!!

og evt. blot tage en enkelt øvelse som eks. rows som støtteøvelse når skemaet siger at der er plads til det(de dage hvor man normalt ville tage flyes el.l.).

( jeg har desværre fået hold i nakken under en judo-træning, så er lige gået i stå... :-( )

så prøv et "sheiko" eller giv den gas med GTG a la noget der ligner 14-17 rep x 10-15 set pr. dag

nogle gange (ikk så tit dog) har jeg sat eks. 2-3 timer af. hvor jeg har taget 15-20 rep(mit max 25 var da ca.) med 10 min. pause og så taget 15-20 set! synes det gav godt, men jeg blev også satans træt 2-4 dage efter. og det gik gevaldigt ud over andre sportslige aktiviteter. så det var ikke så tit at jeg kørte så hårdt på.

en enkelt dag har jeg også prøvet at lave et mini "rekord"forsøg... med meget lave rep, korte pause og mange mange set... blot for at prøve.

prøv evt. det samme. det var faktisk ikke så hårdt, 3-4 timer senere var jeg rimlig frisk igen.

se evt. http://www.motion-online.dk/fora/index.php...t&p=1108687

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Jeg er med på det med albuen, det er for at få mest lat aktivitet right? Men er det = tæt på max bicep aktivitet? har du facts/proof? Jeg spørger for at få mere viden. :smile:

Fokus på albuernes tilbageførsel er for at få mest lat aktivitet...., men desuden for at minimere biceps aktivitet!

Prøv, og du vil formentligt opleve, at du ikke kan løfte det samme, som ved et "optimalt" samarbejde mellem de to muskelgrupper!!

Det er bare, at isolerer Lat totalt!! Det kan dog lade sig gøre mere specifikt i andre øvelser!!

Med facts/proof mener du vel videnskabelig evidens, og det har jeg ikke, da der ikke er den store udgivelseslyst bag ligegyldge EMG-studier!! Men prøv dig frem.. jeg tror ikke, der vil være nogen tvivl efterfølgenden!

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Hvis du ikke kan øge reptallet, hvad så med at tage en periode, hvor du hovedsageligt prøver at fokusere på max styrken? øger du dit 1rm i pullups med 50kg, så øger du (skrå?)SIKKERT også repmax - selvfølgelig tester jævnligt, at du ikke mister reps under forløbet.

M.V.H

Helio

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Update:

Det går ikke fantastisk godt. Træningen har været en del lala her på det sidste.

Men nu giver jeg det et ihærdigt forsøg og prøver at nå 30-35 chinups.

Jeg testede max i dag og det blev til 22 chinups, så der er desværre lang vej endnu.

Jeg regner med at købe den ribbe der kan fås i Stadium.

Det nye "skud" bliver pavels ladder, så jeg kan få fyret så mange reps af som muligt fordelt over dagen.

:4mewantfood:

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Update:

Det går ikke fantastisk godt. Træningen har været en del lala her på det sidste.

Men nu giver jeg det et ihærdigt forsøg og prøver at nå 30-35 chinups.

Jeg testede max i dag og det blev til 22 chinups, så der er desværre lang vej endnu.

Jeg regner med at købe den ribbe der kan fås i Stadium.

Det nye "skud" bliver pavels ladder, så jeg kan få fyret så mange reps af som muligt fordelt over dagen.

:4mewantfood:

hvis du skal lave og har mulighed for at lave lidt hen over dagen, hvorfor så ikke GTG i stedet for ladder??

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Pavel har en artikel hvor der er forslag til hvordan man kommer fra 15-20 reps og op på på et højere antal - fx dit mål på 30 reps... :w00t:

Jeg har ikke hele artiklen, men kun selve programmerne - her er de - de virker - jeg brugte dem til at komme fra 3 reps til 9-10 reps: :bigsmile:

Here is a powerful Russian pullup program adaptable to any level of ability.

The 5RM Russian Pullup Program

Day 1: 5, 4, 3, 2, 1

Day 2: 5, 4, 3, 2, 2

Day 3: 5, 4, 3, 3, 2

Day 4: 5, 4, 4, 3, 2

Day 5: 5, 5, 4, 3, 2

Day 6: off

Day 7: 6, 5, 4, 3, 2

Day 8: 6, 5, 4, 3, 3

Day 9: 6, 5, 4, 4, 3

Day 10: 6, 5, 5, 4, 3

Day 11: 6, 6, 5, 4, 3

Day 12: off

Day 13: 7, 6, 5, 4, 3

Day 14: 7, 6, 5, 4, 4

Day 15: 7, 6, 5, 5, 4

Day 16: 7, 6, 6, 5, 4

Day 17: 7, 7, 6, 5, 4

Day 18: off

Day 19: 8, 7, 6, 5, 4

Day 20: 8, 7, 6, 5, 5

Day 21: 8, 7, 6, 6, 5

Day 22: 8, 7, 7, 6, 5

Day 23: 8, 8, 7, 6, 5

Day 24: off

Day 25: 9, 8, 7, 6, 5

Day 26: 9, 8, 7, 6, 6

Day 27: 9, 8, 7, 7, 6

Day 28: 9, 8, 8, 7, 6

Day 29: 9, 9, 8, 7, 6

Day 30: off

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.

The next day add a rep to the last set. Then a rep to the set before that, etc. The system is

intended to be used for four weeks. In the end of the month take two or three days off and

then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely

to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and

12 reps start the program with the first day your PR shows up. For instance, if your max is 6

pullups start with Day 7; if your max is 8 start with Day 19.

If you run into a snag with this routine, back off a week and build up again. If you hit the

wall again switch to another routine.

Here is how the program applies to those who currently max at three pullups. The below is

also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell

or a barbell plate on your waist to bring the reps down to three.

The 3RM Russian Pullup Program

Day 1: 3, 2, 1, 1

Day 2: 3, 2, 1, 1

Day 3: 3, 2, 2, 1

Day 4: 3, 3, 2, 1

Day 5: 4, 3, 2, 1

Day 6: off

Day 7: 4, 3, 2, 1, 1

Day 8: 4, 3, 2, 2, 1

Day 9: 4, 3, 3, 2, 1

Day 10: 4, 4, 3, 2, 1

Day 11: 5, 4, 3, 2, 1

Day 12: off

Now you are ready to move up to the 5RM program.

For a fighter capable of 15 pullups the routine would look like this:

The15RM Russian Pullup Program

Day 1: 15, 12, 10, 8, 6, 4

Day 2: 15, 12, 10, 8, 6, 6

Day 3: 15, 12, 10, 8, 8, 6

Day 4: 15, 12, 10, 10, 8, 6

Day 5: 15, 12, 12, 10, 8, 6

Day 6: off

Day 7: 15, 14, etc.

A stud with a 25-pullup max would do it slightly differently:

The 25RM Russian Pullup Program

Day 1: 25, 20, 16, 12, 8, 4

Day 2: 25, 20, 16, 12, 8, 8

Day 3: 25, 20, 16, 12, 12, 8

Day 4: 25, 20, 16, 16, 12, 8

Day 5: 25, 20, 20, 16, 12, 8

Day 6: off

Day 7: 25, 22, etc.

You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You

should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to

happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore

you need to start more reps down from your rep-max and cut the reps more between sets.

Experiment. An extra day of rest here and there is also in order; the recovery from sets of

fifteen or twenty is not nearly as quick as from fives and triples.

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Pavel har en artikel hvor der er forslag til hvordan man kommer fra 15-20 reps og op på på et højere antal - fx dit mål på 30 reps... :w00t:

Jeg har ikke hele artiklen, men kun selve programmerne - her er de - de virker - jeg brugte dem til at komme fra 3 reps til 9-10 reps: :bigsmile:

Here is a powerful Russian pullup program adaptable to any level of ability.

The 5RM Russian Pullup Program

Day 1: 5, 4, 3, 2, 1

Day 2: 5, 4, 3, 2, 2

Day 3: 5, 4, 3, 3, 2

Day 4: 5, 4, 4, 3, 2

Day 5: 5, 5, 4, 3, 2

Day 6: off

Day 7: 6, 5, 4, 3, 2

Day 8: 6, 5, 4, 3, 3

Day 9: 6, 5, 4, 4, 3

Day 10: 6, 5, 5, 4, 3

Day 11: 6, 6, 5, 4, 3

Day 12: off

Day 13: 7, 6, 5, 4, 3

Day 14: 7, 6, 5, 4, 4

Day 15: 7, 6, 5, 5, 4

Day 16: 7, 6, 6, 5, 4

Day 17: 7, 7, 6, 5, 4

Day 18: off

Day 19: 8, 7, 6, 5, 4

Day 20: 8, 7, 6, 5, 5

Day 21: 8, 7, 6, 6, 5

Day 22: 8, 7, 7, 6, 5

Day 23: 8, 8, 7, 6, 5

Day 24: off

Day 25: 9, 8, 7, 6, 5

Day 26: 9, 8, 7, 6, 6

Day 27: 9, 8, 7, 7, 6

Day 28: 9, 8, 8, 7, 6

Day 29: 9, 9, 8, 7, 6

Day 30: off

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.

The next day add a rep to the last set. Then a rep to the set before that, etc. The system is

intended to be used for four weeks. In the end of the month take two or three days off and

then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely

to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and

12 reps start the program with the first day your PR shows up. For instance, if your max is 6

pullups start with Day 7; if your max is 8 start with Day 19.

If you run into a snag with this routine, back off a week and build up again. If you hit the

wall again switch to another routine.

Here is how the program applies to those who currently max at three pullups. The below is

also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell

or a barbell plate on your waist to bring the reps down to three.

The 3RM Russian Pullup Program

Day 1: 3, 2, 1, 1

Day 2: 3, 2, 1, 1

Day 3: 3, 2, 2, 1

Day 4: 3, 3, 2, 1

Day 5: 4, 3, 2, 1

Day 6: off

Day 7: 4, 3, 2, 1, 1

Day 8: 4, 3, 2, 2, 1

Day 9: 4, 3, 3, 2, 1

Day 10: 4, 4, 3, 2, 1

Day 11: 5, 4, 3, 2, 1

Day 12: off

Now you are ready to move up to the 5RM program.

For a fighter capable of 15 pullups the routine would look like this:

The15RM Russian Pullup Program

Day 1: 15, 12, 10, 8, 6, 4

Day 2: 15, 12, 10, 8, 6, 6

Day 3: 15, 12, 10, 8, 8, 6

Day 4: 15, 12, 10, 10, 8, 6

Day 5: 15, 12, 12, 10, 8, 6

Day 6: off

Day 7: 15, 14, etc.

A stud with a 25-pullup max would do it slightly differently:

The 25RM Russian Pullup Program

Day 1: 25, 20, 16, 12, 8, 4

Day 2: 25, 20, 16, 12, 8, 8

Day 3: 25, 20, 16, 12, 12, 8

Day 4: 25, 20, 16, 16, 12, 8

Day 5: 25, 20, 20, 16, 12, 8

Day 6: off

Day 7: 25, 22, etc.

You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You

should have no problem doing four reps a few minutes after 5RMx5. But x24 is not going to

happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore

you need to start more reps down from your rep-max and cut the reps more between sets.

Experiment. An extra day of rest here and there is also in order; the recovery from sets of

fifteen or twenty is not nearly as quick as from fives and triples.

er også postet på side 1 i denne tråd :wink:

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Har du et link til artiklen, teddy?

Virker som om, at linket på side 1 er dødt.

nå ja er rigtigt deres side er nede.

jeg har det liggende som PDF fil hvis det har interesse..

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Kan desværre ikke få linket til at virke??? :crazy:

Lykkedes i anden omgang - skulle bare fjerne alt det der "quot&" der er forrest og bagerst... :smile:

Tak for artiklen.

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Jeg spurgte for et par uger siden mmin kammerat hvordan han havde opnået at kunne lave 45 chin-ups (med pause i bunden) med en kropsvægt på 90 kilo.

Han sagde at variation i måden at udføre chin-ups på var nøglen men at det, som havde virket bedst for ham var følgende:

Max chin-up reps > Den tid det tog at tage disse rep er hvad din rest-pause skal være inden næste sæt > Max chin-up reps - > samme procedure igen.

Om det virker på andre skal jeg ikke kunne udtale mig om. Men det var hvad jeg fik at vide.

Yderligere skal det nævnes at han har det vildeste grebsstyrke og vildeste forarm udvikling jeg nogensinde har set, så måske dette også spiller ind ved et godt chin-up rep-nummer?

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Det gode ved at se OL hele natten er jo at man samtidig kan surfe rundt og finde spændende ting... :cool:

Fandt denne Pullup + Dips træningsartikel hvor James Smith simplethen har lavet et træningsprogram til en U.S. Navy SEAL baseret på Westside Barbell Methoden med maks-dage og dynamisk-dage..

Synes ideen ser spændende ud - her er artiklen - god fornøjelse :bigsmile: :

Maximum Effort, Dynamic Effort, and Repetition Method Pull Up and Dip Training

By James Smith

In 2003, while training a U.S. Navy SEAL who was preparing for a highly specialized selection course, I adapted the Westside Barbell Method to pull up and dip training. As a special operations commando, much of a team guy’s training and operational challenges (e.g., calisthenic/weight training, rope climbs, O-courses, fast roping, caving ladders, etc.) require great relative upper body strength. Thus, the ability to easily manipulate one’s own bodyweight, in addition to external resistance, by way of the various articulations the shoulder girdle and elbow joints is a fundamental requirement for any team guy. Additionally, one of the main training goals was to increase his performance of max pull up repetitions with a 25lb weight, as he would be tested on this very drill at some point during selection. Accordingly, the development of pull up limit strength, as well as explosive strength, would prove to be very beneficial.

The importance of relative upper body strength and power, however, is surely not limited to special operations commandos. Wrestling and Mixed Martial Arts are two sports which have a tremendous requirement for these motor qualities.

In regards to the WSB method, I considered the full range pull up and dip to be the ‘competitive’ lifts, which are analogous to a powerlifter’s utilization of the squat, bench, and deadlift as the competitive lifts. Accordingly, I created a pool of special exercises which served to build up the competitive lifts (pull ups and dips).

The ME, DE, and Repetition method were utilized for the purposes of building limit strength, speed strength/explosive strength and muscle elasticity, and increasing specific muscle cross-section in the upper body musculature. In this case, however, the ME and DE were realized by means of limit pull up and dip variations and speed pull up variations and dips.

The logic for the pull up and dip development, via ME, DE, Supplemental and Assistance lifts, is the same as it applies to the bench press, squat, or deadlift. For example:

In regards to Westside, a certain ME lift (e.g., floor press) is utilized to build special strength for the competition bench press. The ME lift is then followed by a supplemental exercise, usually for chest or triceps (e.g., DB press, BB board press, or DB triceps extensions). The supplemental exercise serves to develop the prime mover of the ME lift which, in the case of the bench press, is the triceps. The supplemental lift may be performed either heavy for low repetitions or lighter for higher repetitions depending on the needs of the lifter. The supplemental lift is followed by assistance lifts which serve to develop the muscle groups which act as antagonists, stabilizers, and synergists to the pressing muscles (e.g., latissimus, deltoids, upper back, biceps, etc.) Lastly, the DE lift (e.g., bench press) is performed as the classical lift itself.

Thus, the same logic applied to pull up and dip development is as follows:

Training Parameters for Pull up Training

ME Lifts:

Full or Partial Range Weighted Pull/Chin Up variation Work up to a 1-5RM

DE Pull/Chin Ups:

Dynamic full range pull/chin up Bodyweight 8-10 sets of 3 repetitions

Ballistic pull/chin up, bodyweight for 8-10 sets of 3 repetitions (Release and re-engage bar at the top of the lift, or launch yourself up and off of the pull up bar and reset for each repetition)

Supplemental Lifts:

Biceps Exercise for 3-6 sets of 3-max repetitions

Full or partial range, weighted or bodyweight, Pull/Chin up variation for 3-6 sets of 3-max repetitions

Barbell/DB/Cable row for 3-6 sets of 3-max repetitions

Assistance Lifts:

Shrug variation (antagonist lift/scapular elevation)

Rear Delt/Upper back lift Row variation

External rotations

Training Parameters for Dip Training

ME Lifts:Full or Partial Range Weighted Dip variation, work up to a 1-5RM

DE Dips:

Dynamic bodyweight Dip for 8-10 sets of 3 repetitions

Ballistic bodyweight Dip for 8-10 sets of 3 repetitions (Release and re-engage dip bars at the top of each lift, or project yourself up and off of the dip bars and reset between each repetition)

Supplemental Lifts:

Full or partial range, weighted or bodyweight Dip for 3-6 sets for 3-6 sets of 3-max repetitions

Heavy Triceps pressing movement for 3-6 sets of 3-6 repetitions

Assistance Lifts:

Chest press/fly variation

Shoulder press/raise variation

Triceps extension/push down variation

If the pull up and dip workouts are to be performed as separate workouts on separate days then the assistance lifts, in contrast to the Westside method, will target the same muscle groups which contribute to the primary lift. The reason for this is that the muscle groups which contribute to the pull and dip are antagonists. Thus, all lifts for each workout may be specific to the primary lift’s prime movers because the pull up and dip workouts will compliment each other and build equal development of agonists and antagonists. In view of that, we are left with pulling (pull up) and pressing (dip) days. For example:

Monday: ME Pull Up

Tuesday: OFF

Wednesday: ME Dip

Thursday: OFF

Friday: DE Pull Up

Saturday: OFF

Sunday: DE Dip

Alternatively, if the athlete selects to combine pull up and dip work into the same workout, the assistance lifts may then diversify and target the antagonists, stabilizers, and synergists to the primary lifts.

Additionally, for various reasons, the lifter may select to combine ME and DE work, for pull up and dip training, to same training days. For example: A ME pull up lift followed by DE dip sets followed by assistance work for both lifts. Subsequently, another day would be include a ME dip lift followed by DE pull up sets followed by more assistance work for both lifts.

Much like the many variations of manipulating the WSB split for Powerlifting, there are also many methods in which one may manipulate the training template for developing pull up and dip strength. As always, it is the responsibility of the coach/athlete to determine the optimal systematizing and sequencing of training parameters relative to the specific needs of the athlete.

ME and Supplemental Pull up Variations For ME work, pick one and work up to a 1-5 rep max with weight attached to a dip belt:

Partial Range Pull Ups (pronated grip) (Place various height blocks under your feet that put you at three different joint angles. One that allows for a � range pull up, another that allows for a � range pull up, and a third one that allows for a � range pull up)

Close Grip

Med Grip

Wide Grip

Sternum pull up

Partial Range Chin Ups (supinated grip)

Close Grip

Med Grip

Sternum

Partial Range Neutral Grip Pull Up (palms facing each other)

Close Grip (V grip handle)

Med Grip

Wide Grip (no wider than shoulder width)

Partial Range Towel Pull Ups (Roll up a towel and throw it over a bar or set of bars, great for grip strength)

Close

Med

Wide (no wider than shoulder width)

Full Range Pull Ups

Med Grip

Close

Wide

Chin up

Close

Med

Neutral Grip

Close

Med

Wide (no wider than shoulder width)

Towel Pull Up

Close

Med

Wide (no wider than shoulder width)

Sub-Scapularis Pull Up

Sternum Chin Up

Sternum Pull up

This equates to 28 different pull/chin up variations, not including specific joint angles (e.g., block height). Thus, if you multiply 28 X 4 (1/4, �, �, and full range) you have a total of 112 different variations of max effort pull-ups

ME and Supplemental Dip Variations For ME work, pick one and work up to a 1-5 rep max with weight attached to a dip belt:

Partial Range Dips

(place various height blocks under your feet that put you at three different joint angles. One that allows for a � range dip, another that allows for a � range dip and a third one that allows for a � range dip)

Parallel dip bars

Tapered dip bars

Forward trunk lean (more pectoral involvement)

Vertical posture (less pectoral involvement)

Full Range Dips

Parallel dip bars

Tapered dip bars

Forward trunk lean

Vertical posture

According to the dip variations presented above, there are 16 variations available. Though not as abundant as the pull up variations, this is still an adequate pool of special exercises to draw from.

The material presented above was systematized and sequenced in order to train the commando referenced in the beginning of this abstract. The training effect yielded from this derivative of the Westside template was substantial. Prior to the onset of engaging in this type of training the individual was performing under 8-10 pull ups with a 25lb weight at approximately 180lbs bodyweight. After approximately 12 weeks of training his performance increased to 23 pull ups with a 25lb weight at just over 190lbs bodyweight. More importantly for him, however, he performed extremely well and passed the selection course. Additionally, it is worth noting that we also implemented lower back/lower body training in accordance with many of the Westside principles, however, for the purposes of this abstract only the upper body training parameters have been illustrated.

It is highly recommended that any individual seeking to improve upon their relative upper body strength and power, as manifested through pull up and dip variations, to consider the presented material.

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Det skal måske tilføjes til Pavels program, at det ikke er for hvem som helst... Det er en enorm høj frekvens pull ups bliver trænet med, så man skal være vant til en relativ høj workload og frekvens, ellers kan man simpelthen ikke restituerer tilstrækkeligt på det program..

Men det er jo muligt, at skille programmet lidt fra hinanden, så man indlægger nogle flere hviledage, men beholder den indlagte progression.

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