"I Did 100 Pullups And Dips Every Day For A Month – Here's What Happened"
"Spreading out the pullups throughout the day would have made more sense."
- by
Alex Pierotti
While heavy compound lifts should be a regular in your arsenal of workout moves, if ever a time to master bodyweight exercises, it's now. Like many before him, vlogger Marlon Doll set himself a #30daychallenge to see what a month of consistent movement could to for his body. His exercises of choice? Pullups and dips – important moves for upper body strength, from chest to triceps to back and biceps.
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Aiming for 100 reps each day, Doll alternated between the two to ensure he didn't work the same muscle groups on consecutive days. Aided by a plant-based, vegan diet, his goal was to try on pack as much muscle as possible.
On day one, Doll managed just 13 reps. Using an app called Full Fitness to track his progress, a pull bar attachment for his door and olympic rings, Doll kept at it.
Following the month-long process, Doll reflected on both the progress and the what he could have done better.
"Often I would start at 10 p.m. when energy is low... it was terrible," he said.
"Spreading out the pullups throughout the day would have made more sense."
The numbers didn't lie however – his muscle mass increased, gaining just under 3kg going from 74.8 to 77.7 after thirty days.
You can watch the full journey in the footage above.
Alex PierottiAlex Pierotti is the Digital Content Editor for Men's Health Australia, with experience reporting on health, fitness and sport. With a Journalism degree from UNSW under his belt, he got his start working in TV, working on the live broadcast of the Intrust Super Shute Shield on 7TWO before making the switch to print and digital at Pacific Magazines.
