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Old 03-21-2015, 03:43 PM   #1
Nada Hassan
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How to increase bodyweight exercises numbers?

How do I increase the number of pullups, HSPU, dips , etc that I can do? Is there a certain rep scheme to follow ? For example, I could only do 2 strict HSPU , so I did 6x2; so would that make me be able to get 3 then 4 and so on For pullups I do 5x 10? Any suggestions would be helpful
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Old 03-22-2015, 11:31 AM   #2
Shawn M Wilson
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Re: How to increase bodyweight exercises numbers?

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Originally Posted by Nada Hassan View Post
How do I increase the number of pullups, HSPU, dips , etc that I can do? Is there a certain rep scheme to follow ? For example, I could only do 2 strict HSPU , so I did 6x2; so would that make me be able to get 3 then 4 and so on For pullups I do 5x 10? Any suggestions would be helpful
Look up "grease the groove" on Google.

Easiest way to increase body weight movements is a proper practice scheme (4-6 sets a day, 3-5 days a week, of 50-70% max numbers).

Also depending on ones weight/strength ratio. If you are 200lbs and drop to 185 while maintaining the same muscle mass it gets easier. Pullups were a breeze when I weighed 185 (or that 165 High school weight). Not so much at 200 now.
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Old 03-22-2015, 02:38 PM   #3
Nada Hassan
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Re: How to increase bodyweight exercises numbers?

I love the idea , thanks alot ! I plan to first implement it with pullups and deadlifts. Then move on to handstand pushups however if I plan to do it with deadlift. I get doing it for 1-2 reps a couple times a day . What percentage should I use ; and also just to make sure I understand it right; I SHOULD BE FOCUSING ON TECHNIQUE right?
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Old 03-22-2015, 09:43 PM   #4
Shawn M Wilson
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Re: How to increase bodyweight exercises numbers?

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Originally Posted by Nada Hassan View Post
I love the idea , thanks alot ! I plan to first implement it with pullups and deadlifts. Then move on to handstand pushups however if I plan to do it with deadlift. I get doing it for 1-2 reps a couple times a day . What percentage should I use ; and also just to make sure I understand it right; I SHOULD BE FOCUSING ON TECHNIQUE right?
Don't do this with deadlifts. That is probably one of the worst exercises for this program. Over doing deadlifts can wreck you big time physically.

Technique is important in body weight stuff. Do it right.

When I did this for HSPU I did 2-3 6 x a day and moved up weekly. In a month I could hit 15 at once vs 5
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Old 03-23-2015, 06:08 AM   #5
Nada Hassan
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Re: How to increase bodyweight exercises numbers?

Do you think it's better to do this with strict or kipping movements ? Or does it not matter? I was planning on using it with strict HSPU and pullups
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Old 03-23-2015, 12:34 PM   #6
Shawn M Wilson
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Re: How to increase bodyweight exercises numbers?

Strict works best, especially when starting to build that beginning strength.

When I got to 12-15 strict pullups I could easily do 20-25+ kipping. I had good strength, strong enough shoulders and was ready to finally do kipping safely.

Kipping isn't bad (in the crossfit world) but IMHO should always come after strict body weight stuff. Less injuries that way
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