Dips

[boscoe wilson]

Hey ladies. I was wondering how many Dips you girls do. I'm trying to graduate from the gravatron. I'm using -20lbs of assist. for 3 sets of 8reps. I felt brave the other day and decided to go for the unassisted (my husband straps on 90lbs and it makes me damn jeleous!) it was my 3rd set, but I still pumped out 4. I'm wondering how long it took some of you to work up to being able to do unassited for reps. (at least 3 sets of 8-10)

 

[dzulboy]

wow can't anser that but if you can do 3 sets of ten i would be hella impressed

 

[superqt4u2nv]

boscoe I think the best way would be to start with unassited and work up rather backwards... know what I mean.

 

[wend]

I don't do them...I'm not strong enough (and it hurts my elbows) to do them unassisted, and the weight-assisted Nautilus my club has just doesn't feel right...I can't get my torso at the optimum angle, without my face pressing against the machine at the bottom of the stretch. I was doing db presses on the decline bench, now I'm doing the Hammerstrength decline press.

 

[boscoe wilson]

boscoe I think the best way would be to start with unassited and work up rather backwards... know what I mean.

I guess I don't know what you mean. In 3 months I've gone from dipping 1\4 of my body weight to almost my entire body weight. I'm not changing my method now. I'm slowly graduating to unassisted, but not until I can do at least 3sets of 8, which I can't yet. I was just wondering how long it took some of you to get to that level is all.

 

[Shak]

boscoe - i'm not sure how many i can do in a row. i usually do them last after skulls, so my triceps are pooped by the time i do my dips. i do 5 sets of 5 reps unassisted.

4 months of 5X5 training is all is took for me to go from assisted dips to completely unassisted.

now if only i could do unassisted wide grip pullups...

 

[boscoe wilson]

5 sets of 5 is pretty awesome in 4 months though. I just wanted to get an idea of what other girls were doing dip wise because I'm only one of 2-3 girls who I've even seen do them at my gym. I think I have another month or two (at least) before I'm able to do that many. I usually do my dips after flat benching.

 

[wend]

now if only i could do unassisted wide grip pullups...

I'd be thrilled to be able to do any kind of pullup...THAT's when I'll feel strong.

 

[boscoe wilson]

I'm currently using the gravatron for pull-ups as well, but I can only pull 70% of my body weight for 3 sets of 8. Like I said before, I can't wait to graduate from that damn thing! Its almost embarassing to see someone right next to you strapping on weight while your subtracting it!

 

[spiderwoman]

back when I weighed 15 lbs less I could do 3 sets of 8-12 unassisted dips

strange, but now I need 16 lbs of assistance to do the same reps/sets...

 

[boscoe wilson]

3 sets of 8-12? I would be very happy with those #'s. I've been steady at 20lbs of assistance for a couple of weeks. Next week I'm gonna try for 10-15 instead. We'll see what happens.

 

[Daisy_Girl]

Actually, it would probably make sense if you just went to doing them all UNassisted now. Not waiting until you can hit a certain amount. Bodyweight dips, pullups, and pushups are things that you have to practice the actual thing to improve. I would just start doing UNassisted ones, as many as you can, fo 3 sets or so. Even if that means doing 2 a set - I bet you'll see an increase quicker.

Also, one way to build up the strength if you can't do even ONE is to only do the lowering (negative) motion first. Hoist yourself up, lower slowly, then jump back up. The UP motion is usually what women have a hard time with. Same with Pullups - jump up (or get help up) and lower down slowly. Do a few sets of negative only.

(BTW, I can do 3 sets of 8-10 dips)

 

[thatasianchick]

It took me about 2 months to be able to do 10 dips; now I am able to do about 25 alone. Dips off flat bench(s) and parallel dips with a spotter (whenever I have one) helped me a lot with my strength. Maybe you should give those a try instead of the assisted machines. I try to avoid that at all cost...It just doesn't feel the same to me. Same goes with pull ups. I would go to failure then have a spotter help me with the rest.

 

[boscoe wilson]

I think next week I'm gonna at least do my first set unassisted, and if I have to do the remainder on the machine.

 

[thatasianchick]

can your husband spot you?

 

[boscoe wilson]

Yes. We always work out together. I'll finish the set with his help.

 

[thatasianchick]

Thats cool...I wish I have a seady training partner...

just make sure he just holds your feet and nothing else. I've had a few spotters who grab my by the shins and try to pick me up to help me with my reps which doesnt help me one bit. So if you need a lift just push off with ur feet.

 

[wilson6]

Dip difficulty is inversely related to body mass (mass of one's ass as my clients joke), more specifically body fat, and to upper body strength.

One of my female clients was still able to dip bodyweight + 25 lbs parallel for 8 reps, 5 months pregnant. Was able to get bodyweight at 7 1/2 months pregnant for 3 x 8.

I have other females that can get 8 - 10 reps with 45 lbs around their waist, but are generally around 15% bodyfat and well trained. Not BBs, but in shape.

I've found that it takes several months to a year to get to bodyweight for 8 reps depending on body mass and ability to develop upper body strength.

It can be done. Work at it, don't dip below parallel and control the movement (i.e., don't bounce at the bottom) unless you want shoulder and elbow problems.

Any female that is around or less than 20% bodyfat and trains consistently should be able to get at least 8 - 10 reps with bodyweight in a reasonable amount of time even if she is previously untrained.

W6

 

[Katry]

I've had so many shoulder problems that I dare not do any dips. Ten years ago I used to dip with 30lb extra weight 3 x 6 - 8. Never tried, how many I can dip with my bodyweight alone.

BTW there was a time, when I didn't do any bench press but, instead, did a lot of heavy dips. When I started with the bench again, I had actually developed in it. Dipping is a great assistant movement for bench press.