Weighted DIP workout?

[royale13ii]

I've finally started incorportaing weighted dips into my tricep workout as my tris have gotten stronger, and dips with my bodyweight was easy. I've been attatching the 35lb plate to the belt, and can do 4 sets at 20 reps with about 1 minute rest between sets. Should I increase the weight and do the dips slowly to really dig deep in my tris? My tris are feeling nice and sore right now, but Im thinking I should bump up the weight and aim for the 8-12 rep range? Any advice or feedback would be greatly appreciated.

 

[The Shadow]

prefatigue them with a superset beginning with pushdowns and finishing with the dips

 

[eat big]

I'd bump up the weight lower yourself slowly, pause slightly at the bottom of each dip then push up with force and control.

 

[xblitz44x]

Use the same momentum that you would for a standard bench press and add weight. I like the 8-10 rep range. Just make sure that once you've gotten 45 for 10 you keep throwing weight onto that belt. Example:

Week 1:
bodyweight x 10
35 x 10
45 x 8

Week 2:
bodyweight x 10
35 x 10
45 x 10

Week 3:
bodyweight x 10
45 x 10
55 x 8


Week 4
bodyweight x 10
45 x 10
55 x 10

Then you'd try to get 8 reps with 65 the week after. Keep trying to progress and add weight in the same rep range to gauge your progress. You'll eventually hit a wall but until then milk the gains.

 

[Cynical Simian]

^^^Agreed. Just use the dip belt to set an appropriate starting weight for the rep range (8-12 sounds good) and add weight to it like you would for any other exercise.

 

[The Shadow]

IMO - the style of dips matters greatly when adding weight on a chain as it will tilt the upper body position....

 

[djeclipse]

IMO - the style of dips matters greatly when adding weight on a chain as it will tilt the upper body position....

I found that whe I used the weight belt, chain thing it made my tilt forward alittle and hurt my shoulders. I have to hold the weight with my legs/feet.

 

[The Shadow]

I found that whe I used the weight belt, chain thing it made my tilt forward alittle and hurt my shoulders. I have to hold the weight with my legs/feet.

yep....


Chest or tris involvemts depends amonst entirely on the upper body position

 

[xblitz44x]

I found that whe I used the weight belt, chain thing it made my tilt forward alittle and hurt my shoulders. I have to hold the weight with my legs/feet.

Admittedly, dipping heavy with a weight belt destroys my shoulders. Maybe I'll give the dumbell foot thing a whirl.

 

[The Shadow]

Admittedly, dipping heavy with a weight belt destroys my shoulders. Maybe I'll give the dumbell foot thing a whirl.

your Tris dont know whether you are using bodyweight OR weights on the dips, correct??

use the dips as the 2nd exercise on a super-set situation....use pushdowns on a 10-12 rep scheme or overhead extensions on a 6-8 rep range.