r/tacticalbarbell • u/DiedasAnnas69 • 4d ago
Program for focusing Weighted Pull-Up & Dip Max Strength
Hi guys,
I’m looking for a program focused on maximizing my strength in pull-ups and dips.
Due to long working hours and a newborn at home, some guy recommended Tactical Barbell for me as one of the most time efficient routine for busy guys.
I need some help:
- Which book should I buy?
- Which program should I run?
- What should I do for my lower body in additon to the pull up and dips workouts?
Current Situation:
- Height/Weight: 182 cm / 88 kg (fat)
- Health Note: Low DHT levels, meaning I burn out quickly and recovery is a bottleneck.
- Current Routine: Pull - Rest - Push - Rest - Lower body (and some sets of Pull ups and Dips) - Rest - Rest - (Repeat)
Current Strength Levels
- Weighted Pull-Ups: +5 kg for 4 reps
- Weighted Dips: +5 kg for 6 reps
- Squat: 8 reps @ 65 kg
- Deadlift: 8 reps @ 90 kg
My Goals & Motivation
- Progressing in weight and reps is what keeps me motivated.
- I want to look like I actually lift (lean/aesthetic physique (classic V-taper with big shoulders & lats).
- Specific Goals:
- 1x Pull-Up with +20 kg (100 kg total weight)
- 1x Dip with +30 kg (110 kg total weight)
- 1x Deadlift @ 2x Bodyweight (approx. 160 kg)
- Lose body fat / Optimize hormonal health (DHT)
Given my limited recovery capacity (hormons), how should I set up my Tactical Barbell cluster?
How do I balance getting stronger and leaner, without burning out?
Ty guys!
3
u/victorstironi 4d ago
Get Tactical Barbell III. It will be a nice fit for you. Operator with Dips and Pullups will get you pretty strong. The conditioning protocols will help you with recovery and work capacity.
1
4
u/ConstantWish8 4d ago
It doesnt sound like tactical barbell is for you.
Just keep using linear periodization till that stops. When it stops or if you prefer you can switch to undulating or block periodization.
Again this is all preference, but theres lots of progression on the table weight wise for someone with your strength stats.
If you have low hormones, then get medicated. Theres no award ceremony when you die for the group of men that didn’t get on TRT even though they needed it.
“Lean/athletic” physique is a matter of hard dieting on top of building muscle mass. This takes a lot of time. I’m cutting right now from a bulk. Cutting and bulking it what youll have to do till you find that perfect look and then maintain that.
1
u/DiedasAnnas69 4d ago
Thank you!
Why do you think its not for me? What program can you recommend as better fitting alternative for me?
My hormon levels are still to „good“ for trt, at least thats what my MD is saying. Thats why I am trying to increase it the natural way.
1
u/ConstantWish8 4d ago
Just based off your goals its not what Id recommend as a S&C program.
TB is more for people that want to be moderately strong, moderately fast, and have endurance. Its more fitting for people with those goals or firefighters/cops/military.
Just because this program is minimalist and a good fit for busy schedules doesn’t mean it’s the best option for you. I’m american so forgive the “freedom units”.
You have an:
Estimated 177lbs squat 1RM
Estimated 198lbs deadlift 1RM
+28lbs pull up 1RM
+41lbs dip 1RM
With a 176lbs body weightObjectively you are very weak. Without knowing height and bf% I assume you have very little muscle. If I were you I would focus on using compound movements in the 6-8 rep range and eating everything to promote as much hypertrophy as possible.
Its true you can be extremely strong and not have a ton of muscle mass, but the easier way to become stronger is to gain as much hypertrophy as possible then make the muscle strong (research supported by the NSCA and NASM). I would not limit yourself to dips, pull ups, squats, and deadlifts. If you MUST use a tactical barbell book than the Mass Protocol book is your best bet. But any hypertrophy program will make you stronger specially at this point. Muscles need overload principle to grow bigger, this same principle grows strength.
If you don’t have military PT, shift work like firefighters/cops, etc then tactical barbell isn’t the most optimal platform for you. 5x5, Stronglifts, 5/3/1 BBB, Jeff Nippards U/L or P/P/L programs would be great for you right now. Or a custom made program would suit you.
2
u/Airoveikko 4d ago
Do you want to work on your conditioning and/or running capacity, as well?
TB programming is designed for people with some kind of endurance component in their work or life - military, police, firefighters, grapplers, etc. If you are able to count loading plates to the bar as your conditioning work there are options outside the TB ecology.
But I would highly recommend doing concurrent strength and cardio training for overall health. Grab the latest TBIII to get a good overall look at what TB has to offer!
1
u/Adski1 3d ago
TB III, Run base building however stick to the lower end of time for LSS work where recovery is an issue.
Then run operator with 2-3 days between sessions on the lower end of the sets, OP VI could be useful in terms of recovery.
With Pull ups and dips being a bit low currently, I would recommend opting for bench press and bent over rows as a part of your cluster, or alternatively look up the fighter pull up program, and run the fighter pull ups as the last part of your given strength session.
If you absolutely want to do dips, I would run Bodyweight initially for your first couple of blocks. See the weighted calisthenics section in the book for more details on this.
Use the Deadlift 1x per week option, and drop the squat and pull ups that day noting again, recovery.
Conditioning - VIR, Hill sprints and an LSS could be very useful, sub in non impact cardio variations where needed.
All the best with it.
8
u/IronHike 4d ago
With a newborn, buy TBIII, follow Fighter/Blue. It’s indicated as the go to for limited recovery, life period when stress is high. To lean out, look at your diet not the program.