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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 awareness of how to determine the magnitude of assistance from assisted pull-ups/dips machines using simple formulas.

(2) To prevent underestimation of this very important exercise tool. (I made these simple formulas that actually match the widely recognized formulas for estimating 1 RM) When using this machine, selecting a weight equal to or greater than your body weight is completely unwise. Fitness trainers in particular should know about these simple formulas to help people determine the level of support from this machine.

(a) Formula: 1

Level of assistance (in kg) = body weight – % body weight

(b) Formula: 2

1 RM of pull ups or dips (in kg) = (r /30+ 1) x % body weight

(c) Formula: 3 (Brzycki’s Equation Mixture)

1 RM of pull ups or dips (in kg) = % BW / (1.0278 – rx 0.0278)

Let us take the example of a woman who weighs 90 kg. If he wants to increase his pull-up strength or dip and strength, the trainer can apply 10% body weight to the formula; Level of assistance (in kg) = body weight – % body weight.

Therefore, the level of support he will get from this machine will be,

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

So, he is producing about 5 kg of force in each upper limb to either pull up or dip while the rest of the force (81 kg) is provided by the machine. Imagine that she can do 20 repetitions with 81 kg of assistance from the machine. If the trainer wants to calculate the 1 RM of his pull-ups and dips, he must reduce the level of assistance from the machine and identify an assisted load from the machine that will not allow him to perform more than 10 repetitions. For example, a trainer might apply 25% body weight to the formula; Level of assistance (in kg) = body weight – % body weight.

Therefore, the level of support he will get from this machine will be,

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

So, he is producing about 12 kg of force in each upper limb to pull up or dip while the rest of the force (67.5 kg) is provided by the machine. If he can do 5 repetitions with 67.5 kg of assistance from the machine, then he can have 1 RM;

Formula: 2

1 RM of pull ups or dips (in kg) = (5/30+ 1) x 22.5 kg = 26.25 kg

Formula: 3 (Combination of Brzycki’s equation)

1 RM of pull ups or dips (in kg) = 22.5 kg / (1.0278 – 5 x 0.0278) = 25.3 kg

So, his 1 RM for pull ups or dips might be 25-26 kg. You can also associate this 1 RM with looking for pull up strength by testing his 1 RM on machine LAT pull downs. You can also relate this 1 RM finding to dips strength by testing his 1 RM to produce the same upper extremity motions on the cable pulley machine but with a unilateral effort and doubling the 1 RM value obtained remaining in the opposite lunge pose on the cable pulley machine.

Therefore, the assisted pull-up/dip machine can be systematically used to (1) test the 1 RM of pull-up/dip-raise and (2) improve pull-up/push-down abilities. Not only that, these 1 RM estimation formulas can be used for people who can actively (without any assistance from a machine) pull-up/dip-raise as close to 1 RM as possible but no more than 10 repetitions.

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