Location: London, State / Province, United Kingdom (Great Britain)
Stats: 6'1", 197 lbs
Posts: 113
Rep Power: 15
I know this is really bad, but I can't do a single bodyweight dip to full depth. I've only just recently started doing sets of 8 for wide grip pullups, having been able to do none a few months back. I know my chest is my weak point strength wise but would you recommend doing assisted dips on a machine to full depth to help or negatives?
Starting:
Bench - 52.5kg x 5
Squat - 40kg x 5
Deadlift - 120kg x 1
Current:
Bench - 72.5kg x 4
Squat - 86.25kg x 5 (Recovering from torn ligament, and also having to do on a smith machine as i'm a student and can't afford any other gym)
Deadlift - 170kg x 1
Goal:
Bench - 85kg x 5
Squat - 100kg x 5
Deadlift - 180kg x 1
recommend doing assisted dips on a machine to full depth to help
this.
I generally think of employing techniques like negatives, forced reps, etc for busting through a plateau (toward bigger #s).
To build basic strength with good form I would do as you already suggested. Especially for dips where proper form makes or breaks the lift you should err on the side of lower weight and perfect form and build toward BW. Lets say you can rep out 15 dips (with good form) at 75% of your BW then you could probably start moving closer to BW at a few reps as a goal.
ATMO
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great article..but i do dips fir a long time 3 months and i do not increase the reps i do 3 sets with 5 reps till.failure and in the last set 3 reps til failure..do i m thinking of dping push ups for better results such asi do lowvreps on dips and i want hyperttophy..your opinon?
Fethermore in dips on chair for triceps i must go lower than 90 deggre and do al the way down or such as chest dips (90 degrees)? thanks
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