How Often Should I Be Doing Strict Pull-Ups Or Dips?

The answer to this question is presumably dependent on the athlete. In our four week muscle up program, we program athletes to pulling strength or pushing strength at least 3 times a week. The goal with this regiment is to achieve 1-5 strict muscle ups. Each session shouldn't take more than 15-20 minutes, and can easily be done at the end of your workout as a cash out before you leave.

As you can assume by our program, volume is not necessary when doing pull-ups and dips. Over the course of a week, we ask you to do 60 minutes of work, at most. So if you stray away from our program, there's no need to get fancy and creative: keep it quick, simple and challenging. For example, one max out set of rings rows, pull-ups or dips. 

The ideal amount of working days in this program is 3 to 4. Keep in mind, lactic acid build up (a.k.a. soreness) does not affect your strength! Your muscles do not run off lactate acid; so if you are thinking of skipping a day due to soreness, that doesn't always have to be the case. However, keep the volume low to avoid overuse, injuries and excessive breakdown.