bronson

Hi guys, I thought this was the best place to post this.

I've been training for a few years now, but I've never been able to do unassisted dips. I've always used the dip machine or the assisted one where it takes weight off you. I weigh about 95kg at the moment, and the scale says I'm doing dips with the weight of about 75kg, 3 sets of 8.

I was wondering how I can increase this, I do all the compound lifts as you can see from my signiture. Dips are included but I always do them this way. It's hard to try to go harder on them as well because I always do them after bench.

Any tips for dips guys

__________________
Stats:
19 years old.
6ft tall.
15.5 stone ~ 98.5kg
Bodyfat ~ 20%

Max lifts (for 5 reps)
Deadlift: 130kg
Squat: 95kg
Bench Press: 80kg
Military Press: 60kg
Pendlay Row: 50kg

Lost Soul

OK

lets establish:

Do you want to be better at dips?

Or

Do you want stronger/bigger muscles which are the ones used during dips?

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Mrdaveyk

hhmm well can you do any unassisted? also is 75kg the max you can go by the machine?

i never liked the dip machine, but im only 11 stone so dips arent really an issue.

if you cant up the weight anymore id say start attacking unassisted, do you do any other tricep workouts?

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bronson

hey fellow taffies lol..

well I'm quite a big chap anyway, I guess my goals have changed recently, I'd like to be able to do sets of unassisted dips. I guess one way there is to shed some b/f, sacrificing some muscle. Lots of people seem to be just fine with dips, are there many big guys who only do assisted dips?

tackling unassisted dips straight away seems like a sure fire way for injury, and I'd almost certainly need to do them before bench press.

__________________
Stats:
19 years old.
6ft tall.
15.5 stone ~ 98.5kg
Bodyfat ~ 20%

Max lifts (for 5 reps)
Deadlift: 130kg
Squat: 95kg
Bench Press: 80kg
Military Press: 60kg
Pendlay Row: 50kg

Lost Soul

If you want to be good at dips then train to do that

have someone hold your feet when you do them
do X amount of reps per set on a descending weight til you can manage them without assist
do singles/multiple singles

BUT and this is the big BUT

you dont need to do these to build a good chest and triceps and if you are doing the wrong form, wrong rep range and tw4tting about for hours on end wasting energy then use movements which do promote strength and size

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bronson

what do you consider the right rep range then?

I think I'm going to alternate between doing assisted dips with the machine, and having somebody hold my feet. This is how I overcame my problem with pullups which is something I am good at now.

__________________
Stats:
19 years old.
6ft tall.
15.5 stone ~ 98.5kg
Bodyfat ~ 20%

Max lifts (for 5 reps)
Deadlift: 130kg
Squat: 95kg
Bench Press: 80kg
Military Press: 60kg
Pendlay Row: 50kg

Mrdaveyk

shedding b/f wont cut away at your muscle buddy it'll reveal it if anything

__________________

Lost Soul

6-12 as a ball park 3-4 sets, higher the sets, lower the reps

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BrokenBack

have you thought about going to failure on the machine then super setting them with dips of the bench and legs up on another, just using your body weight, i tend to use this method when i hit a wall.

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bronson

care to elaborate?

training til failure is something I haven't done since right to the beginning but I'm willing to give anything a go.

To be honest, I could do alot heavier on the dips (lower setting, do we all know the type of machine i'm talking about) but I believe my form to be excellent and really tap into the mind muscle connection, and they are do-able as an afterthought after heavy bench so it works..

__________________
Stats:
19 years old.
6ft tall.
15.5 stone ~ 98.5kg
Bodyfat ~ 20%

Max lifts (for 5 reps)
Deadlift: 130kg
Squat: 95kg
Bench Press: 80kg
Military Press: 60kg
Pendlay Row: 50kg

bronson

trust, if I could lower my bodyfat without losing strength I would have by now.
any sort of cardio drains the **** out of me, I'm the lanky/chubby bodytype too.

I've tweaked my diet to mainly have protein but it takes some doing, plus I have a slight knee injury atm, cartilidge issue.

__________________
Stats:
19 years old.
6ft tall.
15.5 stone ~ 98.5kg
Bodyfat ~ 20%

Max lifts (for 5 reps)
Deadlift: 130kg
Squat: 95kg
Bench Press: 80kg
Military Press: 60kg
Pendlay Row: 50kg

Lost Soul

poor excuses my friend, im sorry but thats simply not true

i am dieting and strength is going up

read on maniuplation of diet and cardio to avoid losing strength

in all fairness if you cant do a dip you dont have a massive amount of strength to lose

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Liam

Loose alittle bit of bodyfat and work your triceps for a few weeks then give unassisted dips another go

thats what i did and worked wonders for me.

Aftershock

You could try doing the negative only portion of the movemnt at Bodyweigth to build your strength up.

Basically put a bench underneath the dip machine so you can put your feet or knees on it at the bottom or the movement and lift yourself back up. Then just do the full negative range of movement slowly and controlled until you come to rest on the bench.

Then lift yourself back up and repeat until you complete a full set on negatives.

You can also apply this technique to things like chins. You strength will soon build up and you will be able to do several reps at bodyweight.

I personally used this technique for chins many years ago when I couldn't do a single solitary rep at bodyweight Had a chin bar attached in a doorframe and every time I walked passed it jumped up and did a negative. Sounds basic but it works.

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Aftershock

cyberheater

I have to say that I'm slowly moving away from using the weights for upper body and moving towards things like dips, chin, deep press ups etc... Body weight exercises are hard and humbling.

The best advice I read for improving your dips is practicing the push away from the dinner table. I'm sure the advise is true of dips as well.

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"Do not pray for an easy workout, pray for the strength to endure a hard one"
March 10 '08 - 216lb | Target 200lb | Now 202lb | Delta -14Lb