what exercises can i do to help increase my dipping power? ive been stuck at the same dip strength for quite some time. any tips on a set/rep parameter to go with? currently its 3x10 at body weight, and its been there for longer than i care to say.
thanks in advance.
Add weight and Drop the reps.
Yopu cannot expect to get stronger in any movement by simply continuosly adding reps oncew you hit a certain point.
I would say switch it up and add more resistance and do something like 10x3 instead of 3x10.
You will get the same volume but will be able to move a much larger load.
Hope that helps,
Phill
Close gripped benchpress on an decline bench would be a option.
I second the advice you got to lower the reps and add volume. Once you up your strenght a bit, you can truy doing explosive dipes for one or twoo weeks prior to measuring your new PR. The way to do them is executed 8 sets of 3 dips with 45 secs rest at a X0X0 tempo (lower super fast, no rest, pushup super fast, no rest). These will help with the sense of the speed you’ll need to do high reps as doing 20-30+ reps of dips aint done slowly
[quote]thegreenzuchinni wrote:
what exercises can i do to help increase my dipping power? ive been stuck at the same dip strength for quite some time. any tips on a set/rep parameter to go with? currently its 3x10 at body weight, and its been there for longer than i care to say.
thanks in advance.[/quote]
Like the others have stated, if you are attempting to gain strength (as in adding weight) then you need to lower your reps and begin to add some weight (even if its 10lbs) to your sets.
The one thing I would add are negatives. after you perform four sets of weight dips step up to upright dip position and then lower yourself down slowly. Do only one extra set of these, perhaps only 4 reps.
Do five total sets three times per week. You will see your Dip strength increase dramatically over a 6 week period!
If you want to increase your reps in the Dip I would reccomend an entirely different program.
If there is anything else that I can do for you don’t hesitate to PM me.
Good Luck,
Zeb
Have you tried the magic bullet triceps exersize mentioned by Don Alessi in his column about a year ago? It looks kind of like a kick-out (instead of kick-BACK). You lie next to a bench, letting the bench support your upper arm doing extentions 90 degrees away from the bench. Like:
B
Y E
|–N–o
o C
| H
U
I added it in the end of my tricps day, and the very next session, I added 5 easy reps to my BW dips.
Great information above, be sure to use those.
Also, when you’re performing dips a few times more a week, vary the range of motion one day.
Use about your 5 rep max for full dips and do 5-6 reps with it, but only coming down to a little above parallel.
It greatly increases your locking-out strength, which carries over greatly to full-range dips.
For a laugh, try one or two sets before your regular sets. You’ll definately be stronger.
Oh yeah, and keep the weights on your belt in BETWEEN your legs, not in front of you.
And keep it there with your legs.
The more stable you are as “a whole” in dipping and chinning, the more weight you can handle.
I agree with ZEB. Negatives on dips really seem to work well. In college when I first started working out for basketball I could not do a single dip. I know, it was pathetic! I started doing negative dips and now 15 years later can dip all day if I feel like it. I think my personal best is around 37 with bodyweight only. There was a running back from the Chiefs via Notre Dame and his name escapes me right now and they used to comment how he could do like 85 dips with his bodyweight (around 260), so I wanted to see what I could do.
[quote]ZEB wrote:
The one thing I would add are negatives. after you perform four sets of weight dips step up to upright dip position and then lower yourself down slowly. Do only one extra set of these, perhaps only 4 reps.
[/quote]
where could i find that column?
[quote]Leeuwer wrote:
Great information above, be sure to use those.
Also, when you’re performing dips a few times more a week, vary the range of motion one day.
Use about your 5 rep max for full dips and do 5-6 reps with it, but only coming down to a little above parallel.
It greatly increases your locking-out strength, which carries over greatly to full-range dips.
For a laugh, try one or two sets before your regular sets. You’ll definately be stronger.
Oh yeah, and keep the weights on your belt in BETWEEN your legs, not in front of you.
And keep it there with your legs.
The more stable you are as “a whole” in dipping and chinning, the more weight you can handle. [/quote]
well i guess that’s why the weight crushed me the first time, i was like halfway to horizontal. haha.
thanks for all the advice you guys, i think ill start to do less reps and more sets as well as the lockout that ZEB suggest since my lockout is my weakest part.
for the longest time i was a 15 dips body weight. usually i just screw around with dips to warm up or whatever so i really wasn’t focusing on increasing that number but for whatever reason- fun i guess- i added some weight and for three weeks i did 7,5,3,1,3,5,7 once a week. then i forgot about dips for a couple weeks. next time i did them i ripped 15 without slowing at all, started to slow @ 20 hit the wall at 25 but cranked out 2 more for 27. what impressed me the most wasn’t the 12 rep increase from just three weighted workouts, but the increased speed i had for the first 15.
Maan, that picture looked soo good before I pushed submit :(. Ok, so I looked up the article instead:
http://www.t-nation.com/readTopic.do?id=459892
[quote]Leeuwer wrote:
Great information above, be sure to use those.
Also, when you’re performing dips a few times more a week, vary the range of motion one day.
Use about your 5 rep max for full dips and do 5-6 reps with it, but only coming down to a little above parallel.
It greatly increases your locking-out strength, which carries over greatly to full-range dips.
For a laugh, try one or two sets before your regular sets. You’ll definately be stronger.
Oh yeah, and keep the weights on your belt in BETWEEN your legs, not in front of you.
And keep it there with your legs.
The more stable you are as “a whole” in dipping and chinning, the more weight you can handle. [/quote]
my gym doesn’t have a dip belt…can i just place the weight between my feet with the knees bent at a 90 degree angle?
[quote]aprilai wrote:
Leeuwer wrote:
Great information above, be sure to use those.
Also, when you’re performing dips a few times more a week, vary the range of motion one day.
Use about your 5 rep max for full dips and do 5-6 reps with it, but only coming down to a little above parallel.
It greatly increases your locking-out strength, which carries over greatly to full-range dips.
For a laugh, try one or two sets before your regular sets. You’ll definately be stronger.
Oh yeah, and keep the weights on your belt in BETWEEN your legs, not in front of you.
And keep it there with your legs.
The more stable you are as “a whole” in dipping and chinning, the more weight you can handle.
my gym doesn’t have a dip belt…can i just place the weight between my feet with the knees bent at a 90 degree angle?[/quote
Sure why not?
[quote]aprilai wrote:
Leeuwer wrote:
Great information above, be sure to use those.
Also, when you’re performing dips a few times more a week, vary the range of motion one day.
Use about your 5 rep max for full dips and do 5-6 reps with it, but only coming down to a little above parallel.
It greatly increases your locking-out strength, which carries over greatly to full-range dips.
For a laugh, try one or two sets before your regular sets. You’ll definately be stronger.
Oh yeah, and keep the weights on your belt in BETWEEN your legs, not in front of you.
And keep it there with your legs.
The more stable you are as “a whole” in dipping and chinning, the more weight you can handle.
my gym doesn’t have a dip belt…can i just place the weight between my feet with the knees bent at a 90 degree angle?[/quote]
ZEB said it.
But I’m sure you can improvise … if you have regular weight belt, find a chain and pull it through the front.
I dipped that way for 4 years before we got a decent belt. (partly because I destroyed 2 cheap cardboard belts that way…which were the gym’s, anyway)
It kinda becomes a necessity once you can dip over 2 plates.
[quote]aprilai wrote:
Leeuwer wrote:
Great information above, be sure to use those.
Also, when you’re performing dips a few times more a week, vary the range of motion one day.
Use about your 5 rep max for full dips and do 5-6 reps with it, but only coming down to a little above parallel.
It greatly increases your locking-out strength, which carries over greatly to full-range dips.
For a laugh, try one or two sets before your regular sets. You’ll definately be stronger.
Oh yeah, and keep the weights on your belt in BETWEEN your legs, not in front of you.
And keep it there with your legs.
The more stable you are as “a whole” in dipping and chinning, the more weight you can handle.
my gym doesn’t have a dip belt…can i just place the weight between my feet with the knees bent at a 90 degree angle?[/quote]
This will only work for very light weight. I bought my own on line and bring it to gym with me of dip days. You can also use for weighted pulls and chins.
Keith Wassung wrote this excellent article on dips. Slighty different topic but still relevant to the discussion. Good luck.
You guys are clueless.
Twice a week go totally for volume without intensity slowly increasing the volume to whatever you have the time for (500, 1000 reps whatever), but be very careful to SLOWLY increase the volume or you’ll get injured.
Considering where you are at now do like 2 or 3 reps per set for maybe 60 total reps on these high volume days gradually increasing to 500 over the next year. At least twice more per week go for more intensity and less volume.
You definitely will eventually be capable of doing 1000 dips in a workout and at that point you will be able to do a hell of a lot more than the usual 20 to 30 straight that most people who train conventionally can do.
Lower yourself slowly and then raise yourself explosively. you probably wont be able to get 3x10 out on the first day, but keep at it and when you can do them picture perfect, add a 10 pound plate. you dont need a belt, just put in on your calves (keep knees bent at 90 degrees). this would probably be a fine method for adding weight upto about 25-35 pounds, then you need a belt. by this point your strength in doing dips will be significantly better than when you started.
[quote]Jay Sherman wrote:
You guys are clueless.
Twice a week go totally for volume without intensity slowly increasing the volume to whatever you have the time for (500, 1000 reps whatever), but be very careful to SLOWLY increase the volume or you’ll get injured.
Considering where you are at now do like 2 or 3 reps per set for maybe 60 total reps on these high volume days gradually increasing to 500 over the next year. At least twice more per week go for more intensity and less volume.
You definitely will eventually be capable of doing 1000 dips in a workout and at that point you will be able to do a hell of a lot more than the usual 20 to 30 straight that most people who train conventionally can do. [/quote]
You “we are clueless?”
“1000 dips in a workout” at say 10 reps per set, that would be 100 sets to reach this mythical 1000. If each set takes you :20 X 100 sets is about 34:00. Throw in rest time of :90 between sets, that’s an additional 2 1/2 hours.
Grand total for dips on this particular workout just over 3 hours!
Even if someone wanted to dedicate all of their workout time to dips this is a bad idea!
“1000 dips per session” (shaking head)
A wise man once said:
“more is better means more is fucking better”
might as well do 8,000 dips and go for a 24 hour training marathon really get that volume up! (this is me being sarcastic)