Recently I picked up a dynamic effort push day that looks a little something like this;
DE bench press 8x3
Incline db press 3x10
Lateral db raises 2x10
Reverse db flyes 2x10
Dips (bodyweight) 4x4
Hopefully my programming made it clear that the bench press is my only real strength building movement thus far in DE day. I’ve recently also have been wanting to include paused reps into my training for the strength increases, yet I’m not quite sure where to fit them. Max effort day wouldn’t work well; im just trying to get the weight up that day with no extra struggle.
Would it be counter productive to my recovery and strength progression to turn my dips into paused reps (hold for a few seconds at the stretched position)? If that’s not a good idea, what if I used the dips as a second DE movement? Incase I didn’t make my intentions clear enough, I’m looking to build the most strength out of my DE day to carry over into my ME day without inhibiting proper recovery or progression. Has anybody has a relatable experience?