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 plateau busting workout?

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progression training

Posts : 4
Join date : 2012-03-20
Location : my back garden

PostSubject: plateau busting workout?   Sat Mar 24, 2012 10:04 am

been seeing good results with this program for pullups & dips

Have a look & tell me what you think

take your 1 set max, 25% of this is your repition number eg: mine is 30 pullups so I did 8 reps for my sets

start with 8 reps then 30secs, another 8 reps then 30 secs rest and so on untill you can't complete 2 sets of 8

You should be aiming for between 20-40 sets before this happens & by this time your back will be screaming and your lungs on fire

rest for 5mins then do the same with dips


only do this once a week and if it hurts STOP!!

Train safe x
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Posts : 4
Join date : 2012-02-05

PostSubject: Re: plateau busting workout?   Thu Mar 29, 2012 10:33 pm

Please take the time to read my wall of text and tell me if this will work for me.

I started working out again in February and made some progress, but for about a month now I've made no progress whatsoever.

I went from being able to do 10 push-ups to 18, from 4 diamond push-ups to about 10, zero chin-ups to 3 max, and 15 dips.

And not only that, my recovery time has gone up, I now require 2 days of rest between each workout.

I'm getting plenty of rest, I sleep 8 hours every night, my diet is healthy and I'm feeling fine.

My goal is to master the basics, I want to reach 40 push-ups, 20 diamond push-ups, 20 chin-ups, and 30 dips.

My routine looks like this:

Push-ups followed by chin-ups, stopping a rep before failure, rest 60 seconds then do the same with diamond push-ups instead of basic push-ups, then for the last set I replace the push-up with dips.

I use mixed grips, one palm pronated the other supinated, alternating between left and right, and I throw in negatives.

I do this 3 times a week.

How can I advance? I really want to move on to harder exercises, but I'm stuck in a rut.

Should I do this workout twice a week and add a pyramid workout to my schedule?

If the answer is "yes" then how many should I do if I max out at 18 push-ups and 3 chin-ups?

For push-ups should I do 1-2-4-6-8-10-10-8-6-4-2-1, and same for chins with negatives as well?

And yes, I know I'm neglecting the legs but unfortunetly I suffered several leg injuries in my time, and now every time I give the legs any serious workout everything from my metatarsal to my knees aches. Sad

I'd appreciate any advice you can offer, thanks. Smile
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Posts : 856
Join date : 2010-10-13
Age : 32
Location : Loughborough, UK

PostSubject: Re: plateau busting workout?   Fri Mar 30, 2012 11:13 am

Hmm, if i'm reading it right you're workout for 1 day goes

18 Pushups
3 Chin-ups
10 Diamond Push-ups
3 Chin-ups
15 Dips
3 Chin-ups

I think the big thing you need to start doing is increasing the numbers of reps you do. Don't worry about trying to have a couple of big sets for every workout, Just try and crank the reps out. Density training and Pyramids are good ways of doing this.

So you could do a

2-10-2 pyramid (even numbers) for push-ups
10 x 1 rep for chin ups
10 x 4 reps for diamond pushups
1-3-1 Chin-up pyramid
2-10-2 pyramid again for dips
10 x 1 rep for chin ups

So you go from
18 Pushups
9 Chin-ups
10 Diamonds
15 Dips

50 Press-ups
29 Chin-ups
40 Diamonds
50 Dips

You may want to edit the numbers a bit, say instead of doing a 2-10-2 pyramaid do a 1-5-1 or 2-4-5-6-7-6-5-4-2

for resting in between sets, try and keep it the same per exercise and as low as possible. Maybe 15-30seconds and then give your self a couple of mins between exercises.

And remember to pace yourself... doing 1 chin-up every 5 secs might seem real easy for you at the start, but by the 6th you might be struggling.... try and keep it consistent Smile

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Join date : 2012-02-05

PostSubject: Re: plateau busting workout?   Fri Mar 30, 2012 12:25 pm

No, my workout goes first set 17 push-ups(1 before failure), followed by 2 chin-ups and the rest negatives stopping when my arms feel fatigued.

I go for as many sets as I can(usually 5-6 for push-ups, 1-2 for chin-ups because my arms fatigue really fast), always stopping one rep before failure.

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