Get Strong on Chin-Ups and Dips

July 21, 2021 | John Paul Catanzaro

Loaded Chin-Ups

Amanda and Heather show what hard work, consistency, and proper training can do. It was once a struggle for these ladies to do just one chin-up and dip, but no more!

After a bout of eccentric training that ended a few weeks ago, Amanda was able to complete 4 chin-ups and Heather 7 dips. We started a new phase now doing half those numbers for multiple sets.

When all sets are completed successfully, the reward is 2½ pounds of additional loading the following week. Both Amanda and Heather starting with body weight and are now using an additional 5 pounds on a chin/dip belt.

At the end of this program, we will retest their numbers with body weight only. I guarantee that they’ll do more than when they started. That’s how you get strong!

I need to emphasize one very important point: WE FOCUS ON QUALITY! Each rep is done in perfect form – that means full range of motion repetitions performed in a controlled fashion.

These aren’t ballistic, partial range “garbage” reps that you see all over the internet. If you’re going to do them, do them right! Do not sacrifice quality for quantity. Slow and steady wins the race.

If you struggle with chin-ups and dips, start with eccentric training and go from there. Here are some articles to read:

Chin-Ups: Before and After Eccentric Training

Go from Zero to Hero on Chin-Ups

How To Achieve 20 Chin-Ups

Pull-Ups Done Right

Female Client Doing Pull-Ups

Parallel-Bar Dips for Females: How to Get a Positive Outcome from a Negative Action

Women’s Pull-Up Study: What Were They Thinking?