Your advices took my strength and performance to a whole new level! Thank you for publishing these kinds of videos 🙏 I really wish you a successful career, Adam!
Just want to say I have been watching your videos and also Fitness FAQs as well and honestly, Adam, you are an incredible teacher and coach. I’m not easily impressed but what you offer is remarkable. Thank you for the quality and quantity of your instructional videos. I just signed up and look forward to advancing through the programs.
I found Adam while I was doing Fitness FAQ and for my size and stature I realized that this program hits the sweet spots. Also, after months of doing Fitness FAQ I still lacked the fundamental gymnastic skills even though I was getting big muscles so I seriously regressed in a way and now I am about to get enter Phase III of Adams program and I have almost achieved a basic gymnast level of skill. Since I am over 50 years old the progress is a little slow and it is consistent. I write everything down and it's a wonderful motivation if you feel like you're not doing enough and you look back and see how I have progressed.
great challenge. I`ve done 30 dips in my previer workouts, but not as low as I should. Now I ve done yours and I defenetly must say that its absolut amazing, I´m completely shredded. So really nice. Love your workouts, a great way to start the day. Greetings from Germany
1 min rest will make you weaker... 2 or 3 min rest is best for strength, mass and endurance.... proper technique will make you so strong, massive and injury free.... He has a point.... Listen to him...
@@krisztiankadarkuti3320 woww good progress 👍.... I'm 6' and 92 kg and I've been training for over 4 decades... I look like a natural bodybuilder... what works for me is to stay away from failure and resting only 1 min between sets... since I am very advanced, I'm very comfortable even very close to failure... which means I damage my muscles way more than beginners even I feel very comfortable... So training to failure means for me is way beyond my recovery capacity.... I can do 25 super slow perfect form dips easily... But I never do 25 reps in one set... if I do I quickly overtrain... besides I don't gain anything from 25 reps... So I do 3 sets of 15 reps in PERFECT FORM with 1 min rest between sets... this is my warm up exercise... this way I can easily recover and I can keep my ability to do 25 reps without doing it... You don't need to run a marathon to be able to run a marathon... volume is so important... 3 x 15 means 45 reps and way better than doing 1 set of 25 reps in terms of strength and mass gains... after my warm up exercises, I do harder variations like one arm push ups but only 1 set per exercise... You don't need to do many sets per every exercise... only the first pull and push exercises need to be done in multiple sets... after that the body is already pumped and warmed up... variation is key, so doing many exercises each 1 set is better...If I rest 3 or more minutes between sets, I train very close to failure which means I quickly overtrain... I'm advanced... I really damage my muscles so much without even realizing it....your weight is an advantage... I believe you will progress very quickly if you do your exercises with decent under control eccentric concentric reps... young dudes often mistakenly think that they need to lift so heavy to gain strength mass... which is not true... high reps moderate intensity gave me a lot of strength while keeping my hormones balanced without frying CNS, tendons, ligaments, joints.... good luck for you in your training journey 👍💪
I like his test with standards for dips done his way with pacing and rules. However, Doing 3 sets of 30-35 repetitions with 2 minute rests between is very elite. Even up to about 60 reps still provides some hypertrophy, less but some. Can you advance using other methods like he suggests after 3 sets of 15 reps? Sure, but I think milking the exercise you are set up to do longer makes more sense for most people and it is more accessible for most people. Sure, if you have rings, a place to hang them and later weights to add on and a way to hang them from your hips you can do that instead but multiple sets of higher repetitions up to a point of diminishing returns works too. Returns diminish noticably after about 30-35 repetitions. However considering no new equipment is required milking an exercise up to about 60 repetitions isn't out of the question either. One example would be for people without rings,weights and a belt to hang weights. Some of those might be at home or in a public park with dip bars and a pull up bar. Knowing you can get a lot out of higher repetitions is valuable to many people. For some, money might be the problem and for others the inconvenience of the extra equipment especially if traveling to a callisthenics park to use a pull up bar and dip bars. It's well worth knowing and worth considering. Both approaches can work. Evidence for higher repetition ranges working is in the scientific literature. References a) The Hypertrophy Rep Range, Fact or Fiction? Greg Nuckols, 2016 article. Stronger By Science b) Brad J. Schoenfeld, Dan Ogborn & James W. Krieger (2017) Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis, Journal of Sports Sciences, 35:11 c) Morton et al. 2016. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. d) Fink et al. 2016 Impact of high versus low fixed loads and non-linear training loads on muscle hypertrophy, strength and force development e) Schoenfeld 2010. THE MECHANISMS OF MUSCLE HYPERTROPHY AND THEIR APPLICATION TO RESISTANCE TRAINING f) Grgic et al 2017. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
I heard Mathew Zlat (Dips +195kg) said he used to do dips full range of motion (shoulders to bar) around 70x when he was a teen. another factor why he is so incredible strong in dips.
Hi, Adam! Nice content as well, congratulations! Just a curiosity: since ring dips is a little bit harder, what would be the series x rep equivalent for the strength level of this challenge? Thank you so much beforehand!
And even if your new and you level up from 3 sets of 5 to 5x5, even if you hit that twice a week for a montb you will notice some changes, witjout adding reps or anything, maybe the improvement of mobility, the depth, the rep speed, many factors. This is not striking for mediocrity ok, rather to know if you constantly focus on adding reps you always concentrating on the second one and not the one you doing now, and also that improvements wich will occur organically are much more than added reps or weight
Do dips how you feel comfortable and don't feel injury setting in. Seen a dude do 100 dips every day for 3 months with terrible form (he has a viid somewhere online) yet he was jacked at the end of the challenge
Issue i instantly see here is ROM most people are too tight to instantly go this deep my friend so they do other depths in their dips, so you can't say one is wrong when it literally is as low as someone can go, i do agree that the results will differ then but i feel to keep shoulder health it should be fine if they slowly stretch things out iver time to go deeper not just jump in.
So great! but can you please stop saying : and down..and up… its quite annoying just a regular beep btw and a long beep at the end would be perfect! Thank you ! Stay strong!
![CAMPปลิ้น | EP.83[1/2] เปิดแคมป์หลอนต้อนรับ 2 ตัวพ่อแห่งวงการผี!](http://i.ytimg.com/vi/2uPuHYHgwiI/mqdefault.jpg)
Your advices took my strength and performance to a whole new level!
Thank you for publishing these kinds of videos 🙏
I really wish you a successful career, Adam!
I’m really happy to hear that! Thank you I really appreciate your support! :)
Just want to say I have been watching your videos and also Fitness FAQs as well and honestly, Adam, you are an incredible teacher and coach. I’m not easily impressed but what you offer is remarkable. Thank you for the quality and quantity of your instructional videos. I just signed up and look forward to advancing through the programs.
I found Adam while I was doing Fitness FAQ and for my size and stature I realized that this program hits the sweet spots.
Also, after months of doing Fitness FAQ I still lacked the fundamental gymnastic skills even though I was getting big muscles so I seriously regressed in a way and now I am about to get enter Phase III of Adams program and I have almost achieved a basic gymnast level of skill.
Since I am over 50 years old the progress is a little slow and it is consistent. I write everything down and it's a wonderful motivation if you feel like you're not doing enough and you look back and see how I have progressed.
great challenge. I`ve done 30 dips in my previer workouts, but not as low as I should. Now I ve done yours and I defenetly must say that its absolut amazing, I´m completely shredded. So really nice. Love your workouts, a great way to start the day. Greetings from Germany
Great to hear that! Thanks!
1 min rest will make you weaker... 2 or 3 min rest is best for strength, mass and endurance.... proper technique will make you so strong, massive and injury free.... He has a point.... Listen to him...
🙏💪
I'm in 40s now....i need a minimum of 4 mins or 5 to continue. It is sad to be old 👴
@@krisztiankadarkuti3320 me 50, and still resting 1 min between sets 😂... I stopped long ago training to failure....
@@cheerfulheartdeepmind685 4 mins works for me. I do dips 30reps in 3sets and i'm 6'5 and 95 kgs. When i started 5 months ago i can't do 2 reps.
@@krisztiankadarkuti3320 woww good progress 👍.... I'm 6' and 92 kg and I've been training for over 4 decades... I look like a natural bodybuilder... what works for me is to stay away from failure and resting only 1 min between sets... since I am very advanced, I'm very comfortable even very close to failure... which means I damage my muscles way more than beginners even I feel very comfortable... So training to failure means for me is way beyond my recovery capacity.... I can do 25 super slow perfect form dips easily... But I never do 25 reps in one set... if I do I quickly overtrain... besides I don't gain anything from 25 reps... So I do 3 sets of 15 reps in PERFECT FORM with 1 min rest between sets... this is my warm up exercise... this way I can easily recover and I can keep my ability to do 25 reps without doing it... You don't need to run a marathon to be able to run a marathon... volume is so important... 3 x 15 means 45 reps and way better than doing 1 set of 25 reps in terms of strength and mass gains... after my warm up exercises, I do harder variations like one arm push ups but only 1 set per exercise... You don't need to do many sets per every exercise... only the first pull and push exercises need to be done in multiple sets... after that the body is already pumped and warmed up... variation is key, so doing many exercises each 1 set is better...If I rest 3 or more minutes between sets, I train very close to failure which means I quickly overtrain... I'm advanced... I really damage my muscles so much without even realizing it....your weight is an advantage... I believe you will progress very quickly if you do your exercises with decent under control eccentric concentric reps... young dudes often mistakenly think that they need to lift so heavy to gain strength mass... which is not true... high reps moderate intensity gave me a lot of strength while keeping my hormones balanced without frying CNS, tendons, ligaments, joints.... good luck for you in your training journey 👍💪
I do dips daily incorporating with my other body part exercises and Ive seen phenomenal results when doing this workout regularly
How often is regularly
Please, how many times a week we can perform dips ?
You’re awesome, we need more people like you in this world man.
I like his test with standards for dips done his way with pacing and rules.
However,
Doing 3 sets of 30-35 repetitions with 2 minute rests between is very elite.
Even up to about 60 reps still provides some hypertrophy, less but some.
Can you advance using other methods like he suggests after 3 sets of 15 reps?
Sure, but I think milking the exercise you are set up to do longer makes more sense for most people and it is more accessible for most people.
Sure, if you have rings, a place to hang them and later weights to add on and a way to hang them from your hips you can do that instead but multiple sets of higher repetitions up to a point of diminishing returns works too.
Returns diminish noticably after about 30-35 repetitions.
However considering no new equipment
is required milking an exercise up to
about 60 repetitions isn't out of the question either.
One example would be for people without rings,weights and a belt to hang
weights.
Some of those might be at home or in a public park with dip bars and a pull up bar.
Knowing you can get a lot out of higher repetitions is valuable to many people.
For some, money might be the problem and for others the inconvenience of the extra equipment especially if traveling to a callisthenics park to use a pull up bar and dip bars.
It's well worth knowing and worth considering.
Both approaches can work.
Evidence for higher repetition ranges working is in the scientific literature.
References
a) The Hypertrophy Rep Range, Fact or Fiction? Greg Nuckols, 2016 article. Stronger By Science
b) Brad J. Schoenfeld, Dan Ogborn & James W. Krieger (2017) Dose-response
relationship between weekly resistance training volume and increases in muscle mass: A
systematic review and meta-analysis, Journal of Sports Sciences, 35:11
c) Morton et al. 2016. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men.
d) Fink et al. 2016 Impact of high versus low fixed loads and non-linear training loads on muscle hypertrophy, strength and force development
e) Schoenfeld 2010. THE MECHANISMS OF MUSCLE HYPERTROPHY AND
THEIR APPLICATION TO RESISTANCE TRAINING
f) Grgic et al 2017. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
I heard Mathew Zlat (Dips +195kg) said he used to do dips full range of motion (shoulders to bar) around 70x when he was a teen. another factor why he is so incredible strong in dips.
Thank you Lad
Very Helpful 💖
Happy to help
Awesome, I will do this as a variation on chest/tri days! I love the format for that.
great! Thank you!
Hi, Adam! Nice content as well, congratulations! Just a curiosity: since ring dips is a little bit harder, what would be the series x rep equivalent for the strength level of this challenge?
Thank you so much beforehand!
That's difficult to determine, but I woud say that is 50% harder. So you if can do half of the reps on the rings (5-8) you are good
I’m advanced calisthenics this is still pretty challenging for me
Great video. Thank you.
Adam, If I do the regular dip and go all the way down like you say, I feel discomfort and even pain in my sternum. What should I do?
Shoulder mobility and gradual loading. Probably it's too much at the moment and you need to do a regression
15, 15, 10 (and then the rest with a few seconds rest). That was tough though! Higher reps then I'd normally do. Even the first round 15 was hard!
NICE!
Maxed out at 10, I'm absolutely determined to do this challenge
I dislocated my shoulder after this comment, but I'm back up to 12
The dip bars at my local park reach me at hip level. Is it ok if i do the dips withh my legs bent backwards at the knees?
Love all your video 💪💪
🙏
And even if your new and you level up from 3 sets of 5 to 5x5, even if you hit that twice a week for a montb you will notice some changes, witjout adding reps or anything, maybe the improvement of mobility, the depth, the rep speed, many factors. This is not striking for mediocrity ok, rather to know if you constantly focus on adding reps you always concentrating on the second one and not the one you doing now, and also that improvements wich will occur organically are much more than added reps or weight
How many days a week?
nice form indeed
Thank you
2 years later...I'm dipping. 💪🏽🤸🏾🏃🏽♂️
10😂😂bro first time
sir what is your view about dive-bomber push ups?
I always thought the shoulders an elbows had too be in line with each other when when doin dips...?
Do dips how you feel comfortable and don't feel injury setting in.
Seen a dude do 100 dips every day for 3 months with terrible form (he has a viid somewhere online) yet he was jacked at the end of the challenge
C'est les mêmes personnes en arrière-plan donc c'est 3 fois la même séquence :)
i have broken metacarpal i might never able to do dips anymore 😢
I wish you the best with the recovery!
@@GymnasticsMethod thank you its gonna be long time but i hope it healing well 😁
Sir, amazing
thank you!
@@GymnasticsMethod waiting for next video.
🙂
@@yashmhaske7352 coming tomorrow! :)
Attempting this workout with a weight belt and ten pounds 😅
Issue i instantly see here is ROM most people are too tight to instantly go this deep my friend so they do other depths in their dips, so you can't say one is wrong when it literally is as low as someone can go, i do agree that the results will differ then but i feel to keep shoulder health it should be fine if they slowly stretch things out iver time to go deeper not just jump in.
Looks like a great workout but you just filmed yourself doing 15 reps then edit it together cause it's the same folks walking in background. 😅😂
Typical fitness influencer. Overrated
I'm doing half reps rings dips because I'm still weak, if I ever tried to do deep rings dips, my shoulder would be destroyed.
Can be if you don’t prepare them!
So great! but can you please stop saying : and down..and up… its quite annoying just a regular beep btw and a long beep at the end would be perfect! Thank you ! Stay strong!
Lol okay :D just wanted to do it as easy to follow along as possible
Goodbye shoulders