April 21, 2024

Eufol

Inspiring Healthy Living

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

The objective of this article is:
(1) to improve the awareness of how to determine the magnitude of assistance from assisted pull-ups / dips machine using simple formulae

(2) to prevent under-estimation of this highly important exercise equipment. (I have devised these simple formula that in fact blends with widely accredited formulae for 1 RM estimation) While using this machine, selecting a load equivalent to or greater than one’s own body weight is absolutely imprudent. Especially the fitness trainers must know about these simple formulae to help people determine the level of assistance from this machine.

(a) Formula: 1

Level of assistance (in kgs) = Body weight – {6fed281ec7a8abc92e2b781741b2370631fe85beacf5ac69d09adc3c180ad946} Body weight

(b) Formula: 2

1 RM of Pull ups or Dips (in kgs) = (r /30+ 1) x {6fed281ec7a8abc92e2b781741b2370631fe85beacf5ac69d09adc3c180ad946} Body weight

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

1 RM of Pull ups or Dips (in kgs) = {6fed281ec7a8abc92e2b781741b2370631fe85beacf5ac69d09adc3c180ad946} BW / (1.0278 – r x 0.0278)

Let us take an example of a woman weighing 90 kg. If she wants to improve her pull-ups strength or Dip and raise strength, the trainer can apply 10{6fed281ec7a8abc92e2b781741b2370631fe85beacf5ac69d09adc3c180ad946} body weight into the formula; Level of assistance (in kgs) = Body weight – {6fed281ec7a8abc92e2b781741b2370631fe85beacf5ac69d09adc3c180ad946} Body weight.

Therefore, the level of assistance she would get from this machine will be,

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

So, she will be generating around 5 kg force in each upper extremity to perform either pull ups or dips where as the remaining force (81 kg) is imparted by the machine. Imagine that she can do 20 repetitions with 81 kg assistance from the machine. If the trainer wants to calculate the 1 RM of her pull-up and dips, he has to minimize the level of assistance from machine and identify the supportive load from machine that shouldn’t permit her to perform more than 10 reps. For example, the trainer can apply 25{6fed281ec7a8abc92e2b781741b2370631fe85beacf5ac69d09adc3c180ad946} body weight into the formula; Level of assistance (in kgs) = Body weight – {6fed281ec7a8abc92e2b781741b2370631fe85beacf5ac69d09adc3c180ad946} Body weight.

Therefore, the level of assistance she would get from this machine will be,

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

So, she will be generating around 12 kg force in each upper extremity to perform either pull ups or dips where as the remaining force (67.5 kg) is imparted by the machine. If she can do 5 repetitions with 67.5 kg assistance from the machine, then her 1 RM can be;

Formula: 2

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

Formula: 3 (blending Brzycki’s equation)

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

So, her 1 RM for pull ups or dips can be 25-26 kgs. You can also correlate this 1 RM finding for pull ups strength by testing her 1 RM in Machine LAT pull down. You can also correlate this 1 RM finding for dips strength by testing her 1 RM in cable pulley machine producing similar upper extremity movements but trying unilaterally and doubling the obtained 1 RM value remaining in lunge posture facing opposite to the cable pulley machine.

Thus, assisted pull-up/ dip machine can be systematically used for (1) testing 1 RM of pull-up/dip-raise and (2) improving pull-up/push-down capabilities. Not only that these 1 RM estimation formulae can be used for closer estimation of 1 RM of individuals who can actively(without any assistance from machine) do pull-up/ dip-raise but not more than 10 reps.