Weighted Dips 3-5 rep range ? will rep :)

[AliLeo94]

First of all, Dips are my favorite chest/triceps exercise, love them ! However , I can't do them for high reps, if I do so my triceps get very fatigued. I am wondering if I'll get the same benefits by doing multiple sets (5-8) of 3-5 reps, main goal being hypertrophy. If I were to do 3 sets of 8 reps with a lighter weight , the total volume would be the same , wouldn't it ? I am currently working with BW+75 , so 3 sets of 6 sets would be close to 24 reps. The weight is around 80% of my max. I also read Chad Waterbury's article mentioning something similar ?

Thanks, will rep every answer

[brandoncpt]

Lots of programs are built around 5 sets of 5 reps, so I would think you would see some results with that.

[JamesMontana]

What do you mean when you say your tricep gets fatigued at high reps?
If you mean you're trying to chest dip but your tri's are giving out first, you need to lean forward more and flare out the elbows. Tri dips are elbows tucked, upright torso.

Anways, yes, you will still see muscle growth, but it most likely won't be optimal. 3 sets of 8 and 8 sets of 3 do not equate to the same thing- they're both catered for different goals (size v strength).

[SixFootSniper]

What do you mean when you say your tricep gets fatigued at high reps?
If you mean you're trying to chest dip but your tri's are giving out first, you need to lean forward more and flare out the elbows. Tri dips are elbows tucked, upright torso.

Anways, yes, you will still see muscle growth, but it most likely won't be optimal. 3 sets of 8 and 8 sets of 3 do not equate to the same thing- they're both catered for different goals (size v strength).

^this

[athomas88]

work on the un-weighted dips first. once you get comfortable doing around 25-30 dips per set, move on to weighted. i saw great gains doing that.

[SexyBack1]

What do you mean when you say your tricep gets fatigued at high reps?
If you mean you're trying to chest dip but your tri's are giving out first, you need to lean forward more and flare out the elbows. Tri dips are elbows tucked, upright torso.

Anways, yes, you will still see muscle growth, but it most likely won't be optimal. 3 sets of 8 and 8 sets of 3 do not equate to the same thing- they're both catered for different goals (size v strength).

It is fine just keep progressing.

[ironwill2008]

First of all, Dips are my favorite chest/triceps exercise, love them ! However , I can't do them for high reps, if I do so my triceps get very fatigued. I am wondering if I'll get the same benefits by doing multiple sets (5-8) of 3-5 reps, main goal being hypertrophy. If I were to do 3 sets of 8 reps with a lighter weight , the total volume would be the same , wouldn't it ? I am currently working with BW+75 , so 3 sets of 6 sets would be close to 24 reps. The weight is around 80% of my max. I also read Chad Waterbury's article mentioning something similar ?

Thanks, will rep every answer

Over the long haul, the results with either scenario will likely be about the same. As long as you're seeing progression, you'll get stronger, and ultimately, bigger.



As far as Dips go, use a scheme that's friendly to your shoulders. If you injure yourself from an inappropriate set/rep plan, your gainz will come to a screeching halt.

[mmazz21]

That rep range is fine as long as your progressively overloading. Like the poster said above, cater to your shoulders, but make sure you increase the weight or slowly try to increase the reps over the nextfew weeks

[BombDonald]

work on the un-weighted dips first. once you get comfortable doing around 25-30 dips per set, move on to weighted. i saw great gains doing that.

This. Maybe instead of trying to avoid tricep fatigue, you should embrace the opportunity to make them work.


Also, if you are going to continue reading Chad Waterbury articles, PM me because I have some nice swampland in Florida for sale.