1 5 2 5 3 5 N 5 Formula Determining the Magnitude of Assistance From Assisted Pull-Ups, Dips Machine

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Determining the Magnitude of Assistance From Assisted Pull-Ups, Dips Machine

The purpose of this article is to:

(1) to improve the knowledge of how to determine the amount of relief from an auxiliary pull/dip machine using simple formulas.

(2) to prevent underestimation of this very important exercise. (I devised this simple formula which actually mixes with the generally accepted formulas for estimating RM 1) While using this machine, choosing a load equal to or greater than the human body weight is not wise at all. Especially fitness trainers should know about these simple formulas to help people understand the level of benefits of this machine.

(a) Formula: 1

Aid level (in kgs) = Body weight – % Body weight

(b) Formula: 2

1 RM of Pull Ups or Dips (in kgs) = (r /30+ 1) x % Body Weight

(c) Formula: 3 (integrating Brzycki’s equation)

1 RM of Pull Ups or Dips (in kgs) = % BW / (1.0278 – rx 0.0278)

Let’s take the example of a woman who weighs 90 kg. If he wants to improve his ability to pull or Dip and increase strength, the trainer can use 10% body weight in the formula; Aid level (in kgs) = Body weight – % Body weight.

Therefore, the level of assistance he would receive from this machine would be,

Level of assistance (in kgs) = 90 kg – (90 x.10) kg = 81 kg

Therefore, he will be producing about 5 kg of force on each surface above to make either a pull up or a dip where the remaining force (81 kg) is applied by the machine. Imagine if he could do 20 repetitions with 81 kg with help from a machine. If the trainer wants to calculate 1 RM for his pull-ups and dips, he should reduce the level of assistance from the machine and identify a supporting load from the machine that should not allow him to do more than 10 reps. For example, a trainer may use 25% body weight in the formula; Aid level (in kgs) = Body weight – % Body weight.

Therefore, the level of assistance he would receive from this machine would be,

Level of assistance (in kgs) = 90 kg – (90 x.25) kg = 67.5 kg

Therefore, you will be producing about 12 kg of force on each surface to do either the pull up or the dip where the rest of the force (67.5 kg) is provided by the machine. If he can do 5 reps with 67.5 kg with the help of a machine, then his 1 RM would be;

Formula: 2

1 RM of Pull Ups or Dips (in kgs) = (5/30+ 1) x 22.5 kg = 26.25 kg

Formula: 3 (integrating Brzycki’s equation)

1 RM Pull Ups or Dips (in kgs) = 22.5 kg / (1.0278 – 5 x 0.0278) = 25.3 kg

So, his 1 RM for a pull or dip would be 25-26 kgs. You can also balance this 1 RM strength gain by testing 1 RM on the LAT Machine. You can also adjust this 1 RM power gain dip by testing him 1 RM on the pulley cable machine that produces the same high speed movements but you try unilaterally and double the obtained value of 1 RM left in the lunge posture facing against the cable machine.

Thus, the assisted pull/dip machine can be used systematically to (1) test the 1 RM pull-up/dip-raise and (2) improve pull/push strength. Not only can these 1 RM estimation formulas be used to approximate 1 RM for people who can actively (without assistance from a machine) pull-up/dip-raise but not exceed 10 reps.

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