I agree Rodja. 8 reps is my lowest when in my low rep phase. I will also do DC sets, drop sets, and SS of as many reps as I can. Variety is the way to go.
I love weighted dips. My fav dip routine is a drop set starting really heavy and dropping plates until you get to bw for as may as you can bust out.
my father that is an engineer for the past 40+ years would look at this guy and say he an idiot too. my dad doesnt care about exercise but as an engineer i used to go to him for tips on human movements patterns. he used to teach a class as a professor on structural integrity. this class directly applied to things like hydraulic arms and the forces applied at his college graduate students in the exercise science program had to take the class. so he was able to explain easily to me how to move and work the muscles. even he would be able to look at that vid and know everything was wrong.
so please dont take that advice at all. and anything from that company he represented i would run from.
you can call me "ozzie" for short.
Thanks for your feedback.
I love doing Dips for Triceps. I changed up my routine and added Weighted Dips and took out Close Grip Bench. CGB is great and if it didnt work than it wouldn't be around but for me I'll admit that I let my ego get the best of me when performing CGB =| ...When I Dip I feel the exercise more in my triceps than CGB. I am 230 and I'll add 100-120lb DB to my chain belt and hot some quality reps. I love it and my triceps grew more when I switched. That's my 2 cents lol
I agree on the CGBP being too egocentric. You have to really slow the movement down and keep form perfect to reap their benefits. Thus, the weights usually need to come down a bit. I also like to throw in bench dips now and then. I seem to get a great contraction with them. Love to do them as a finisher.
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
Dips are absolutely great, I love 'em
They used to be considered the upper body squats
I've always had them in my chest day, heavily weighted, lotsa sets, dropsets etc..
but recently I've been starting this protocol: every workout day (6 a week) I do both dips and
pullups/chinups with a 2:3 ratio in favor of these last ones, usually at least 4 sets each,
always weighted to some extent, I swap the timing depending on the day, they can be at the
beginning, middle, as finisher, and of course I keep them on chest day as one of the first 3 exercies,
high volume, big weights.
Gotta love dips!
Anyway xD cant replace or take out the dips!! Even less for what a phoney like the one in the video says, he is a schmuck !
On a side note: Made the almond butter cookies and the cheesecake today :'3 bless you buddy , keep it up with the recipes!! I still got left over frozen chicken from the latest recipe!
I do them three times a week. I love them.
start off at 15-20 reps for a warmup
then 45lbs for 8-10 reps (failure) then drop set with no weight until failure for two sets
Then Finnish off with 12-15 reps with no weight.
Dips are great because they are muli-joint very effective! Risk to reward, if you have shoulder problems work with ur PT and rehab!!
What I'm saying is, the back is such complicated complex of muscles and it's really the base for any lift.
In my opinion people tend to focus too much on arms, chest, legs and never enough on the back, especially the trap/mid back
if anything is always the lats ya know? My chest started to grow again after a stall when I started to really focus on my back,
my arms (I have long a## arms that look thin no matter what) same thing.. This is why I keep - and why the protocol is that way -
the ratio always in favor of pullups/chinups. Different grips, different width, side to side (my fav!) etc..
plus is really challenging if you do it with proper form.
As for the shoulder problems with dips, that is something to watch out for, it depends on your body type and overall is very subjective
I hurt my left shoulder pretty badly some month ago doing DB press, it took a while to heal 100%, dips didn't bother me at all
but DB and BB presses were, so like I said, subjective
If it hurts tho', once you're sure is not your form, don't do it or do volume instead of heavy weight on a given exercise,
don't power thru the pain especially with shoulders, don't be like me lol
dips hurt? that sucks, and ithought i had it bad with straight bar bicep curls! if you can do them without pain, do them leaning forward and backward. and theyre awesome.
I managed a new PR on dips last night
20 body weight dips to warm up
45 pounds x10
25 pounds x 7
I also see chins in the discussion now
For back i did:
5 sets of 12 pullups
then later for more influence on the arms
1 set 15 chins
1 set of 10 with 22 pounds
3 sets of 6 (BW) with a 10 second negative supersetted with cable curls.
Those last three sets bring pain!
Thanks for your input.
I'm all for a wide back, I just don't want to over train my back. Chin's also exhaust my shoulders.
I am doing an expanded Madcow program right now, and throw dips in on bench day (M&F)
I am trying to keep to the 5x5 program on anything I add to the workout, so my dip workout looks like this.
5 x bodyweight
5 x bw + 90 lbs.
5 x bw + 135 lbs.
5 x bw + 180 lbs.
going to up it all 5 pounds on Friday.
I was stalled out for a long time on my bench, got a huge jump when I added weighted dips. Now its mandatory at least twice a week.