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 Help me about my goal please

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PullUpImpulse



Posts : 48
Join date : 2011-08-29
Age : 37

PostSubject: Help me about my goal please    Mon Sep 05, 2011 7:31 pm

Hello,

I am a 31 year old male. 77kg (169lb) and 1,75m (5,7 feet) tall. I want to attain a goal of being able to do at least 5 consecutive muscle ups and being able to do a human flag in a year. A pretty tough goal for me. Because I am too weak right now.

My training routine is like this :

Basic Plank-01:16 min
Side Plank-00:10 min
Squat-31
Push-up-19-12-12-5
Pistol Squat-8-6-8
Sit-up-43-27-24
Pull-up-4-3-2-2-2-1
Push up on the h-bar-0 ( I can do 3 half ones but I count this zero. because I do not want to cheat)
Dip-0 (I cannot do a singe dip)
Chin-up-2-2-2
Bench Dip-7-7-7-5
Australian pull up-14-9-8
Hanging leg rise-11-6-5-4

As you can see I got a very long way to go. So what are your advices for me? How can I achieve my goal of being able to do 5 muscle ups and a human flag in a year? Do you think that is this a realistic goal? By the way I can work out every day.

What would be your advices about my work out program? How would you design or modify it?

How can I be able to do dips? I really cannot do a single dip on the paralel bar but can do bench dips.

Thanks for your answers
Let's rock!!! :p
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nguyenquanghung

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Posts : 345
Join date : 2011-06-03
Age : 21
Location : Ha Noi Viet Nam

PostSubject: Re: Help me about my goal please    Mon Sep 05, 2011 11:59 pm

i think u should do 3*5 set of drop dips to build dips
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nguyenquanghung

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Posts : 345
Join date : 2011-06-03
Age : 21
Location : Ha Noi Viet Nam

PostSubject: Re: Help me about my goal please    Tue Sep 06, 2011 12:01 am

ur abs r stronger than other areas
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TheEmptySoul



Posts : 35
Join date : 2011-08-21
Age : 22
Location : Romania

PostSubject: Re: Help me about my goal please    Tue Sep 06, 2011 12:51 am

Hi! Well...here are some methods which I consider effective Smile
1) Isometry. When you do (try) to do a dip stop at the half way and stay there until your brain blows ( LOL ).
2) You can train with something below you (e.g: chair) so the dips will be easier, but try to put the most of the effort on your arms (not your legs).

Oh, and don't forget! Try to vary your workouts Smile Try piramid sets, ladders etc.

Have a nice day!
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PullUpImpulse



Posts : 48
Join date : 2011-08-29
Age : 37

PostSubject: Re: Help me about my goal please    Fri Sep 09, 2011 8:18 pm

Thanks for all the answers. I am working hard about dips! Last day I managed to do one rep! I think something is happaning Smile
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uk Jay

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Posts : 332
Join date : 2009-06-21
Location : LONDON U.K

PostSubject: Re: Help me about my goal please    Sat Sep 10, 2011 4:05 pm

...After you've done your max dip do negatives/ start from the top and lower yourself down slowly this will build your strength

Muscle up in a year is a realistic goal bro.. just work on pulling your chest as high up & passed the bar a possible when doing your pull ups. This will make you explosive and stronger. for the Muscle -Up
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Sai

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Posts : 236
Join date : 2011-08-07
Age : 32
Location : LONDON

PostSubject: Re: Help me about my goal please    Sat Sep 10, 2011 7:05 pm

Im about 5"6- 5"7 too and i weigh 76kg which i think is very heavy for my height.

Your measurements are roughly same as me but considering you can only do 4 pull ups at the moment i'd say your fat to weight ratio is really high. I'd say the way your training is good, but in order to get the best progress I'd say what you need to do is lose the FAT.

Keep up your good training routine, maybe u want to add others what people are recommending on the forum.

But your main goal should be getting on a good DIET. Losing that fat add cardio and supersets to your routine. Eat well, count the calories and the carbs. Higher protein meals more meat and less carbs (simple sugers- bread, pasta, pastry).

Eat regularly 5-7 small meals a day to try speed up your motabalism.

Hope this helps good luck bro


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