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Thread: Dips progression page

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    Drmike's Avatar
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    Dips progression

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    I want to add dips to the essential movements. How many should I aim for and what kind of progression should I do

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    Aim for as many as you can do.
    I do my dips off of gymnastic rings much harder than the bar.
    Once you get above 3-5 sets of 5-10 you can start adding weight or go for higher reps.
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    Is it better to do 3 sets of 5 to 10 reps, or 1 superset to failure?

    Or should I mix it up?

    Does it really matter?

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    Quote Originally Posted by fastersteve View Post
    Is it better to do 3 sets of 5 to 10 reps, or 1 superset to failure?

    Or should I mix it up?

    Does it really matter?
    Either is good as long as the intensity is high. You could increase the sets and lower the reps too. 1 superset to failure is ok but I would do it more frequently (ie 2x a week as a opposed to 1x a week)
    Currently dabbling in: IF, leangains, Starting Strength, 5/3/1

  5. #5
    pacificBeef's Avatar
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    Quote Originally Posted by Drmike View Post
    I want to add dips to the essential movements. How many should I aim for and what kind of progression should I do
    Can you already perform full bodyweight dips?
    Currently dabbling in: IF, leangains, Starting Strength, 5/3/1

  6. #6
    Al_Kavadlo's Avatar
    Al_Kavadlo is offline Senior Member
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    I did a video on this topic a little while ago, check it out:

    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com


  7. #7
    Drmike's Avatar
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    I can already do about 3 sets of 10 reps. Should I increase reps or start adding a weight vest

  8. #8
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    The variations in Al's vid are really good.
    Currently dabbling in: IF, leangains, Starting Strength, 5/3/1

  9. #9
    Dirlot's Avatar
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    Your working sets should always be to failure.
    Eating primal is not a diet, it is a way of life.
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  10. #10
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    I do plyometric dips a lot, and feel they do the most for building both strength, muscle, and mobility.

    The regular parallel dips I do are not like Al's, though. Maybe the way I do it is bad for my joints or something, but I tend to go a lot lower. I try to get my shoulders level with my hands, at least. So far so good, but is that wrong?

    In my experience, going to failure really is great. It doesn't take long for your body to get the hint and really increase strength to make up for it. Think about reverse/hanging pull-ups for newbies. Results are usually not long in coming when you aim high and throw more at your body than in can handle, then eat right and wait a day or two for your muscles to grow.
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