Add Weighted Dips?

[IronIntensity]

Hey bros.....I gotta say...THIS BOARD KICKS ASS!!!!


I am getting ready for the summer and possibly a competition. Ive been on a CKD since May 8 and my workouts have been CRAZY INTENSE!!! Anyway, my chest has been improving nicely but I was wondering if I should add weighted dips to this routine. What do you bros think?


My current routine:

Incline Dumbell Press or Barbell Press : 4 sets x6-8 reps
Incline Dumbell Flyes; 3 sets x 6-8 reps
Flat Bench Barbell Press : 4 sets x 4-6 reps
Cable Crossovers: 3 sets x 8-12 reps
Reverse Crossovers (from bottom) : 3 sets x 8-12 reps
Seated Machine Press : 3 sets x triple drops
supersetted with
Pec Deck Flyes : 3 sets x triple drops

***Should I add weighted dips in there somewhere?

I know it seems like a lot of volume for someone who is cutting but my chest is really lagging and now is starting to come along but the lower pecs are still an issue.


INTENSITY

 

[Zander1983]

I know it seems like a lot of volume for someone who is cutting but my chest is really lagging and now is starting to come along but the lower pecs are still an issue.

It is a lot of volume for anybody, full stop. What does the rest of your week look like? If it is anything like that, I don't know how you manage to do it.

To start with, ditch the flyes, cross-overs (both kinds) and the machine superset.

Your lower pecs might look the way they do because of the way you're made genetically. Some guys have pecs that have a lot of volume down south, others simply can't achieve that look no matter what they do.

Pick two or three exercises and don't go overboard on the number of sets. I'd be looking at inclines and/or flat bench, and weighted dips. I really don't think you need anything more, especially when dieting. Just keep it intense, like your name suggests

 

[jackangel]

I would add weighted dips, but get rid of a lot of what you're currently doing. You may not like changing, especially if it's working for you. But if you're willing to experiment, you may do well with lower volume and a focus on basic movements. Even if your chest needs specific improvement, it's not necessarily true that doing more and more work for it will get you the results you want. Eliminating redundancy is always good.

If you're doing flyes, you could remove the crossovers and the pec deck.

Pick one incline movement for a given day, either barbell or dumbells. Same for flat bench.

Keep your total sets for chest to 12 or under.

You can rotate other exercises in and out, as you see fit.

Make sure you include squats and deadlifts in your plan.

Eat a lot of clean, healthy foods.

 

[IronLion]

TOO MUCH, and weighted dips is a shitty exercise imo.

 

[Baoh]

Weighted Dips are an excellent exercise. Replace two or three of your exercises with Weighted Dips.

 

[IronLion]

weighted dips are good for what?

 

[Baoh]

weighted dips are good for what?

Triceps growth, triceps strength, pectoral growth, pectoral strength, coordination of the muscles used in a pressing movement, anabolic hormone release and anabolic responses initiated by open chain exercises, etc.

They go nicely with Weighted Chins, too.

 

[Baoh]

Nevermind what I just said.

 

[IronIntensity]

So how does something like this look?


Incline Bench Press 4 sets x 6-8 reps
Flat Bench Press 4 sets x 6-8 reps
Weighted Dips 3 sets - 6-8 reps
Incline Flyes 3 sets 6-8 reps



INTENSITY

 

[jackangel]

Looks much better. I personally would stick with 3 working sets on bench too, but if you were making gains on your original routine, this one should be ok.

 

[c3bodybuilding]

Weighted dips are one of the best chest builders you could ever do. To hit the chest, you have to lean forward, and go deeper than if you were doing a tricep dip. Dips have been long considered the upperbody squat, and with good reason. It's a great exercise.

With my own experience, I had great back, leg, shoulder and arm developement, but my pectorals were HORRIBLE. I was pushing some pretty decent weight with flat bench, and incline, but once I added the dips, my chest took off. So good infact, I took out flat. I only do incline and dips now.

As for your routine, way too much volume. Remember stick to the basics. Chins, rows, dips, bench, deads, cleans, milt press, squat, etc, etc, etc. Forget the machines, and cables. Sticking to the basics is even more important as you diet. You want to hold onto as much mass as possible, and not burn it off doing endless sets of cable crossovers. Good luck.

 

[Mike_Rojas]

I've heard that weighted dips are risky, supposedly from the extreme range of motion. I don't have an opinion on the matter myself. I've done them from time to time.

 

[Backlash]

I just started doing dips again (both chest day and triceps day). I like the burn and the effect, but they have been hurting my shoulders a bit lately...

 

[erickthegreat11]

I just started doing dips again (both chest day and triceps day). I like the burn and the effect, but they have been hurting my shoulders a bit lately...

I worked my way back up to the weight I did before, and it does hurt the shoulders. So what I did was did flat bench press first, then a couple warm up sets for dips, then full work out weight and I had no pain like that.

 

[IronIntensity]

Thanks for all the help bros!! That's gonna be my new chest routine!


INTENSITY

 

[casualbb]

Dude - please lose the flat bench and the flies. Incline press and weighted dips is a complete routine, there's very little you'll get from doing flat and flies on top of that.

-casual