I've been following various PPL splits over the past year or so (vikings most recently).
Edit: To clarify, I run the PPL part of his ULPPL split as a regular PPL.
I really enjoy dips ("proper" dips rather than tricep) and was wondering how these could be incorporated into something like vikings without upsetting the balance too much.
My thought is to keep the bench and OHP as they are, but to alternate the incline bench with dips each workout.
Thanks in advance for any suggestions
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Thread: Dips in PPL
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06-05-2023, 02:43 PM #1Registered User
- Join Date: Nov 2014
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Dips in PPL
Last edited by DrDumbbell; 06-05-2023 at 02:56 PM.
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06-05-2023, 05:24 PM #2Prepare Perform Prevail
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Dips can take the place of any major push movement or accessory push movement. This will ultimately depend on you and your goals though. I find many athletes under 18 have sternum issues when incorporating dips with high frequency and older lifters can't seem to handle too many heavy weighted dips done for primary or max effort dips.
To be honest, a great push day could be as simple as max effort OHP working up to a 5 rep max followed by bodyweight dips and a little bit of face pulls or band pull aparts (I don't care if it's not a push movement, if you aren't doing this... you are really missing out IMO).https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
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"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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06-05-2023, 11:11 PM #3Registered User
- Join Date: Nov 2014
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Hi mate, thanks for the response. Even though i'm 38 my recovery and ability to handle volume still seems to be ok so i'm going to make the most of programs like Vikings while i still can! :-)
I tend to think of things less as body parts and more as movements nowadays. For example, to me an overhead press is a vertical push rather than an overhead press, bench is a horizontal push rather than bench etc. Just the way my head works. With that in mind, if i'm pushing horizontally (bench) and upwards (OHP) on push day, it seems logical and more balanced that i should also be pushing downwards (dips) rather than up again, albeit diagonally (incline bench). It's the same reason i tend to include shrugs in pull day. Not necessarily because i want bigger traps, it just seems logical to pull something upwards!
However, i also appreciate that people far more knowledgeable than me design these programs so thought it best to check!
EDIT: And yes, facepulls twice a week! :-)
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