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’ve 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 started with body weight and are now using an additional 5 pounds on a chin/dip belt.
At the end of this program, we’ll retest their numbers with body weight only. I guarantee 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 – full range of motion repetitions performed in a controlled fashion.
These aren’t ballistic, partial-range “garbage” reps 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:
- Women’s Pull-Up Study: What Were They Thinking?
- 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
The Elite Trainer: Strength Training for the Serious Professional
The Elite Trainer is the go-to resource for strength coaches, personal trainers, and serious lifters who want to master program design. Covering everything from sets and reps to tempo, rest, and periodization, this book gives you the tools to create individualized programs that deliver results. Packed with proven methods, expert insights, and over 100 exercise illustrations, it’s a must-have reference for anyone serious about strength training.
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