File :-(, x, )
Anonymous
I have started this 5x5 stringth program about a mount ago.
I have no significant gains (a fluctuation of a rep) in my Chin-ups or my Dips. What is wrong?
Is it mental factor? Not enough calories?(i try to get 2500) Not enough sleep? (I sleep 6 or 7 hours per night while i should get atleast 8)
>> Anonymous
how have your gains been in your other exercises?

you definitely need to sleep more, that's for sure... not getting at least 7-7.5 will really fuck with your gains - more like 8-8.5 if you are underage b&

also, height + weight + how many reps of chins + dips you are getting + how much you are lifting in the others. maybe you need to eat more too. are you eating clean?
>> Anonymous
All I can say is that if you're doing it right you should improve. How's your form?
Failing that, try a different exercise instead. Do pulldowns or rows instead of chins, or a French press or dumbell extensions instead of dips for a while.
>> Anonymous
nobody even asked how long you've been doing this routine. lol just stick with it buck, they are pretty tough exercises and take some time
>> Anonymous
How does sleep mess with gains? I honestly cannot get more than 5-6 a night, and I'm 19.
>> Anonymous
>>110009
>I have started this 5x5 stringth program about a mount ago
Learn to fucking read.
(And OP, learn to fucking spell - but also, a month is long enough to see gains.)
>> ??
all i can say is that ur doin it rwong
>> Anonymous
i find that chin-ups/dips/pullups require more frequent training than let's say the bench. it might be because it's a harder movement, at least for me it is.

try to increase the number of reps for those exercises, unlike free weights the only way to increase the resistance or amount of tension your under is to either tie weights around yourself (which you aren't ready for) or increase the number of reps.
>> Anonymous
>>110016

damn it, *you're
>> Anonymous
Operator ere.

>>109991
Not bad i gained about 30lb on the squat, 10 on bench, 20 deadlift, and 10 on b-o rows.
5'11, 150lbs. 8(or 9)-6-4 on the Chinups AND on the Dips.

>>110002
I take a large ROM with the chinup, explosive motion upwards. The dips are supposed to be right but maybe i need to keep my elbows closer.

>>110016
Sounds good, how much total reps should i get?
>> Anonymous
>>110045

http://www.intense-workout.com/pull_ups.html
>> Anonymous
>>110056
Hm,, i can only do 2 pullups with good form currently. Your link is interesting, but i'm not sure about #3 and #4. assisted pullup and lat pulldown doesn't transfer.
>> ???????????
you're going to have to do weighted chin ups and dips cos your body weight probably isn't enough of a load.
>> Anonymous
>>110077

he can't do weighted chin-ups or dips, he can't even do more than 10 reps of them.
>> Anonymous
>>110086

He can and should. See if he can progress in reps if not weight.

OP, you should be eating 3500 calories a day. All good clean food. Drink half a gallon of milk AT LEAST. Sleep an hour more every night, or take a catnap after you go to the gym.

That should do it.
>> Anonymous
Get a belt and add more weight. You might not be able to do as many, but you will get stronger.

Just add more weight when you can hit 5 reps, and repeat the process.
>> Anonymous
protein mang!
>> Anonymous
how much PROTEIN?

If you're not getting at least a gram per pound of bodyweight chances are that's your problem.


>>110145

Unless he's 250 or a severe ectomorph 3500 calories is waaaay too much.
>> Anonymous
it takes the body a month of regular physical stress for it to begin hypertrophy. keep working out, your body will start responding soon
>> Anonymous
>>110247
I'm 6'4" and I should be eating 4500 calories a day...
>> Anonymous
http://rapidshare.com/files/113849896/Recon_20Ron_20PullUp.pdf.html
try this for pullups
lower the starting reps if week 1 looks hard to you, the first few weeks should be easy