Weighted Dips

SGKM

Whats the best way to do weighted dips? As in,
should you do as many as you can wait 2 minutes and do another set?
Or have hardly any time between sets?
Would it be best to move up 5kg after every set? Or stay at the same weight for all the sets?
Whats the optimum number for building muscle and strength?

I can currently do 27 with no weight and 17 with 15kg. But 17 is probably too much for maximum benifit.

Thanks.

Hail 2 Da Chimp

Fair play bud I can bearly do any un-weighted dips

Hanley

What are you hoping to achieve with them?

I say add enough weight so that 3x8 is hard. Rest as needed between sets. Go again when you feel you've recovered. It'll probably be in the 90+ seconf range.

SGKM

I suppose that I'm looking to build muscle and strength. I currently do 17 then 12 at 15kg and then move up to 20Kg and then get around 2 sets of 8. So would 3 sets of 8 reps be the best level to build triceps?

Hanley

SGKM wrote:

I suppose that I'm looking to build muscle and strength. I currently do 17 then 12 at 15kg and then move up to 20Kg and then get around 2 sets of 8. So would 3 sets of 8 reps be the best level to build triceps?

I'm a big believer that the triceps need heavy weight and low reps to grow.

I've found that when I fail a rep I just die, so I try to stop short of failure by a rep or 2 and save it for another set.

3x6-8 is the way to go in my opinion (obviously after a warm up... maybe bodyweight x12, 10kg x8, 20-25kg 3x8).

When it comes to building strength (speifically) training to failure regularly on compound lifts is the worst thing you can do.

SGKM

Thanks for the advice, I did it last night for the first time and it seemed to work well. The only thing was my triceps didnt feel very strained after 8 reps at 20kg, so I might try 6 reps at 25kg next time.

yop

Sorry for been blonde!!! But what is a Weighted Dip??

At this stage I have my own name on my 10 different weight excercises!!! Don;t ask!!!

Gator

http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

yop

Cheers for that!

Hail 2 Da Chimp

Can someone tell me whats the difference between the tricep dips and the chest dips, they look exactly the same...

t-ha

Hail 2 Da Chimp wrote:

Can someone tell me whats the difference between the tricep dips and the chest dips, they look exactly the same...

They pretty much are, the main thing is that if you're upright/nearly upright then your triceps do more of the work, whereas if you can lean forward more then more of the stress is taken up by your chest. The extreme example is if you could manage to go forward completely (i.e. so you were horizontal) then you would be doing planche press-ups.

Superdub2

Hail 2 Da Chimp wrote:

Can someone tell me whats the difference between the tricep dips and the chest dips, they look exactly the same...

as T-Ha said and if you want to put more pressure on ur triceps rather than ur chest you shud try to keep ur elbows tucked in as tight as possible, where as a wider grip will put more peessure on ur chest, thats what i have found anyway!

Celtic67

Hanley wrote:

I'm a big believer that the triceps need heavy weight and low reps to grow.

I've found that when I fail a rep I just die, so I try to stop short of failure by a rep or 2 and save it for another set.

3x6-8 is the way to go in my opinion (obviously after a warm up... maybe bodyweight x12, 10kg x8, 20-25kg 3x8).

When it comes to building strength (speifically) training to failure regularly on compound lifts is the worst thing you can do.

When trying to add muscle would you recommend training to failure on Compund Lifts or as you describe above stopping short of failure by 1-2 reps and save some for the next set?

Hanley

My take on it is, training to failure means you need longer to recover and hence can train less often. The more often you can train, the bigger and stronger you should get.

Obviously there's conditions and things that must be done for this to work, but I largely believe it to be correct.

deca

Hanley wrote:

What are you hoping to achieve with them?

I say add enough weight so that 3x8 is hard. Rest as needed between sets. Go again when you feel you've recovered. It'll probably be in the 90+ seconf range.

the man speaks the truth, identify your goals, if its muscle building stick with a weight that limits u to 8-12 reps, i myself woud usually pyramid the weight up as i decrease the reps