It’s the middle of November and that means it’s the middle of my exclusive Dip and Pull up challenge.
Since I’ve been doing nothing but dips and pull ups for my upper body I’ve adopted a whole new training style I think you’re going to love. You can use it with any exercises you wish.
The first thing is that I’ve been alternating which days I do pull ups and dips. Monday is Dip day, Tuesday is Pull up day and so on. I’ve been alternating the two days about 6 days a week so each exercise gets 3 days with one rest day (Sunday).
It’s really fun to focus on just 2 moves for a month. It makes things so simple and strait forward. Not to mention I’m making progress faster than ever before.
Part of my strategy is a new way of keeping track of my workouts in my Score Board. I usually don’t keep track of sets because I focus almost elusively on single shot performance. If I can get 13 pull ups in a row I write 13 and just keep it at that. If I do less in the next set then so be it. I just don’t track it. After all, the whole point of the score board is to simply keep track of your best performance and encourage you to break it to progress.
Now I’m using a new style that’s got me really excited.
You can do this either timed or at a leisurely pace.
What I do is write down the number of reps I do for each set in sequence. So if I do 8 pull-ups on the first set, 5 on the second and 7 on the third my score board would look like this:
I make sure I leave some space under the numbers. So the next time I workout I can shoot to break my personal best on each set. If I fall short I simply keep the number as is so I know what to shoot for next time, but if I do 6 on the second set I cross out the 5 and write 6 under it.
This method gives you the flexibility to track and break records on a set by set basis without needing to write down a lot of numbers each workout. It also frees you up from needing to do that same number of reps for each set. Like in some workout logs people might write 3X10 for 3 sets of 10.Now you can push harder or scale back on a set by set basis rather than be restricted to a dedicated rep range for each set.
You can also create some interesting set and rep schemes. You can change it up so you work slightly less hard every other set or purposely do one rep less with each set.
Of course you can reverse it:
If you want to do a timed workout you can set the timer for a set time (like 20 minutes) and then write down the reps for each set. On the next workout you can aim to both improve the number of reps and the number of sets you can squeeze into the time period.
Remember; progression is not rocket science. Just keeping track of what you do and seeking to improve upon that performance in any way will advance your fitness. It’s guaranteed.
Questions? Just shoot ‘em down below so I can answer A.S.A.P!