Are HEAVY Dips Worth It?
ฝัง
- เผยแพร่เมื่อ 3 ต.ค. 2023
- Should you do 1RM weighted dips and is going super heavy worth it? Will you get snapped up, and what are the benefits of ME dips for calisthenics athletes and lifters? This video clarifies everything.
----------------------------------------
Transparent Labs 10% Off "Leonidas"
athlete.transparentlabs.com/a...
----------------------------------------
US My Gym Equipment: www.bellsofsteel.us/influence...
CA www.bellsofsteel.com/influenc...
---------------------------------------
Barbell Apparel Clothes: www.barbellapparel.com/leonidas
----------------------------------------
MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas
----------------------------------------
TikTok: / alexleonidasofficial
----------------------------------------
Instagram: / alexleonidasofficial
----------------------------------------
Neck Flex: tinyurl.com/yy22fk7a
----------------------------------------
Naturally Enhanced 5% Off "ADF"
alexleonidas.com/naturally-en...
----------------------------------------
My Free Novice Program! outalpha.com/the-out-alpha-nov...
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#calisthenics #weighteddips #dips - แนวปฏิบัติและการใช้ชีวิต
Perfect timing, I've recently switched my focus towards weighted dips; any advice I can download from your brain to mine represents literal years of experience in minutes.
I thought you said you were built horribly for it? I remember that somewhere.
It's an honor to help my brother, and I can see you've already implemented some of the tips. But by dipping in reverse, pausing in the bottom, and occasionally adding chains to reduce overuse, I'm certain you'll unlock new gains while being pain-free. Even with your build, enjoy!
@@nomadicstrength As often, our limitations are self-created. I just had horrible shoulder mobility; after 2 years of bodyweight dips and working on technique, I can now do deep dips with 90lbs painless.
@@NaturalHypertrophy oh hell yeah. I had sever costocondritis (sternum pain) from heavy weighted dips, and I thought I just couldn't do them. Then I did ring dips like a mofo for like six months and fixed it.
There is always a way.
@@NaturalHypertrophythis. During both lockdowns I had no choice but to train dips, I used to have pain everywhere doing them and ended up pain free. Does hurt when I come back to them, but that's just the lack of mobility reinstating itself
Right now I am not doing any kind of dips because I'm injured, but I would marry them if I could. TRUST ME!
fer real man, this was me a few months ago. just started integrating them back in with a few reps of bodyweight once a week. Cant wait to get back to weighted....
@@11Elevenpunkwhy you cant go weighted?
@@Salah.Bro77shoulders hurt and the sternum. Me personally i stopped weighted dips for now because i want to have more variation.
@@us3r2882 im doing body weight for volume and idont have any pain exept shoulder "pop" is that okay?
@@us3r2882same to me, i need to do them in a higher rep range or the weight would be too taxing for my shoulders and sternum
Yeah started dips this past year. Shape of my pecs have improved drastically.
Easing into the stretch at the bottom with a pause is amazing.
"Easing into the stretch at the bottom with a pause is amazing.
This is the way! No injuries, and get more out of less weight. Standardized too.
What do you mean by easing into the stretch? You mean slowing down as you're about to hit depth?
@@bozotheclown1142 yes. "easing into the stretch" means to control the eccentric, completely maxing out the ROM, and exploding up on the concentric, without abusing the stretch reflex.
Dr. Mike style.
I haven’t had any shoulder issues since putting standing OHP and dips as the primary sources of pressing volume. Except needing new shirts
That’s what I like to hear 😂😂
I'm 70 and do weighted dips as part of my regular exercise program. I stick to relative high reps (12-15) x 4 sets with low weight (20Kg/45lbs) and I find them fantastic for maintaining upper-body strength. I consider them a low-risk exercise and have never had any issues with the joints, muscles or connective tissues involved.
20kg ''low weight'' for 15 reps? youre literally mogging with those numbers, jesus
Very impressive Sir
Dude. I'm 36, and started exercising again about 4 months ago. I could do 10 dips X 3 sets with my weight 103 kg, so I decided that I can go with 25kg more. Daaamn. I injured myself. I mean I'm ok but my muscles hurt like hell.
@@krzysztofrudnicki5841 Always add weight *slowly* -- in 5 or even 2.5Kg increments. The concept is _progressive_ overload which you increase gradually over time -- so as to avoid injury.
Old McMogger had a gym
Absolutely they're worth it! Getting strong at weighted dips has been one of the most rewarding experiences Ive had since starting lifting. Even more satisfying is switching back to bodyweight and feel yourself fly through the air with ease
In calisthenics everyone knows the power of dips. Everyone dips heavy to build muscles and general strength. If you do them regularly for a period of time you will find your anterior delts being two cannons supporting anything else that you do with them. Triceps size? Same, dip heavy. It's funny that outside street lifting and calisthenics lifters barely consider the dip. It's a king exercise. Thanks Alex for bringing it to the public.
One thing I have found with dips is that if it is too wide it hurts. And the majority of gyms and parks have dip bars too wide for me (and probably most of the population). When I find the right width, it feels amazing.
Agreed
Wide bars make it hard to stabilise my left shoulder (I'm pretty imbalanced).
Weighted ring dips my favourites
This is a single best video out of all the videos about dips, that I have watched so far
Alex, your advice for dips and OHP in a pressing program has made me cruise past previous plateaus for the benchpress and I can french press way more than is practical for a secondary/hypertrophic movement. That cardiovascular load of a seated OHP and not being worried about fainting and falling with the bar is next level.
I've also become a fan of the reverse shrug I guess you could call it that targets the underlying chest muscle that John Meadows has talked about a few times.
You and Eric Bugenhagen never fail to inspire when it comes to will, weight, and intensity....and good music.
Great advice, bro. Thanks ‼️🙌🏻
been doing dips for years now, can max 65kg for 4 reps, i like the dips more than the bench and is a killer for my triceps and chest. Nice work showcasing a such underrated exercise
Weighted calisthenics is my favourite way of training. Started facing "backwards" on dips becuase of another video you made. Feels amazing. Would love to see more weighted calisthenics segments !
Amazing timing, and awesome video. I was actually about to add dips to my program in the next mesocycle 💪
I'm not even 2 min in the video and I already have a valuable information to take away that'll improve my training. Love you Alex !
Hey Alex, glad to see you're doing well and looking great. Watched your vids a ton when I was younger and you gave me a ton of motivation to work out. Love the consistent high quality information you put out.
Well done bro,keep up the great work! Ur vids are 💯
Dude, let me just tell you that ur forearms are actually insane! Keep it up. I deeply look up to you
I have always trained weighted dips within the 1r-8r rep range while sticking mostly to the heavier range for the most part of my lifting. Last July, I’ve probably pushed too hard that I passed out midset during weighted dips and hit my head on something, requiring surgery immediately. Once cleared, I got back to doing dips but scaled at the easiest level (band assistance), linearly progressing with higher reps 15-20+, lighter bands, etc. Currently October, I can now rep out 1 plate for 3x15r with subpar rest. This video really inspires me to get back to heavier percentages, especially with the end of the recent Final Rep. Thanks for the information always, Alex 💪🏽
What you said about the lockout with tricep gains, i 100% agree, when i got my 70kg one rep for dips, the lockout was way harder for me, i can always sit in the deep stretch position and hold, that's never a issue, but the mass on my triceps this combined with OHP has been a hell of a developer for them!
Great vid, always in the know. Working on dealing with sternum pain now after having done weighted for some time. Usually because tissue doesn't adapt as fast as the musculature, gotta lower weight and keep it moderate for a bit
Great video bro❤
thanks for great video, I think really nailed the audio
Amazing content Alex! I'm maxing out my own weight on dips with a mad stretch at the bottom. Currently weighing in at 235. I'm trying to get "the perfect dip" same with pull ups. I'm still only able to do 3-4 clean reps. Keep up the content bro!
Also excited about all the different variations of the dip: be it full ROM, rings, etc. Just an incredible compound movement all around
Another banger of a calisthenics video, thank you Alex!
Given the remarkable ability of the human body to adapt, no exercise is inherently injurious, but the dip is the one exercise I totally avoid despite previously enjoying. For a few months, I seriously trained both bodyweight and weighted dips with an appropriate rate of progression. One session, I felt my sternum pop during a moderately weighted dip (90lb short of my max) and had sternum pain for weeks that hurt with breathing. After that subsided, I hurt my sternum again after one set of bodyweight dips. Months later, I tried assisted dips with a machine I could hit over 50 reps on, and my sternum popped again. Dips are an awesome variation for most people, but individual exceptions certainly exist where the risk does not exceed the reward since comparable benefits can be achieved with a combination of other exercises.
I think you shouldn't give up.
I used to do heavy dips and ring dips. One day my training felt off and I got sternum pain. After that, doing dips was painful in the sternum area for days even months. Whenever I tried dips thinking I was ready, the pain came back. I could also feel my sternum "crunching" when I flexed the pecs, triggering the pain.
I completly ditched the dips for months doing other stuff. One day, I tried them and I felt no pain. Now, I can do dips like before without experiencing anything odd.
We are all different and I can't clearly explain how I healed but my guess is that type of pain is a sort of tendinitis that take ages to heal. It's not necessarily a structural issue.
Anyway, as you said there are plenty alternatives to dips.
I got an injury from doing one arm push-ups on one side while my left wrist was injured. Didn’t even notice it until I came back to doing dips. I am slowly rebuilding weighted dips with 20lb now though with pauses and slower tempo and a nice long warmup at the start of sessions.
If you ever heal to where you can do bodyweight again I’d recommend just doing ring dips no weight required especially if you’re pre fatigued
Not an expert... but check out costochondritis. Tight back muscles and potentially scar tissue near the vertebrae prevent the rib bones from hinging at the spine where they should. Instead, all the pressure goes to the sternum which leads to inflammation and costochondritis. Thats my understanding anyway.
@@rubigineux Particularly since this type of injury has not been researched well, I can't pinpoint precisely which structure was injured, but I am 100% certain that it was a not tendinitis. Tendinitis has a distinct symptom presentation and mechanism of onset.
I have been HIP to the DIP for 50yrs love your videos Alex.
Alex is looking like a BEAST
Dips are another exercise that have become foundational over the last year or so as I've become more committed to bodybuilding. I like it for the heavy loading of the triceps, and have it programmed on my triceps day. I'm also accounting for the pecs, and using it as minor secondary stimulation of the pecs in between my chest days. My gym also has an amazing dip machine, and I use that when I'm on a rest/pause scheme. Then, I literally don't bench press, but I can still put up 300+ on the rare occasion that I do. It's the dips keeping me out of poverty.
Just the video I needed thanks
Enjoy homie
I used to get a lot of sternum pain on dips so I never done them. After getting stronger bigger pecs I started introducing dips but was heavily regressed. Was using resistance bands on my knees keep form controlled. The sternum pain slowly went away as I got stronger but you gotta progress slowly. At first it was hurt a bit after one set then it wouldn’t hurt a bit until the third set eventually progressed to Bodyweight and the pain was originally pretty high to only just noticeable. Now I’m doing weighted dips fine. I think it’s a significant muscle weakness, poor form and lacking the ability to get into that end range. No other exercise puts stress on your chest like dips. Basically only progress the dips when you don’t experience pain and keep form solid. And don’t do crazy big weight jumps.
Same! I just started dips a month ago. Got pain in sternum and it's called costochondritis. But keeping my form good, resting, and slowly increasing overload the pain is less and less. I think it's muscular / skeletal imbalance that can be corrected with progressive overload. 🤙
Threw in dips 1/2 a year ago and my chest has noticeably gotten bigger, started with body weight and am now able to cleanly rep out an additional 35lbs 💪
Coming from someone with mild wrist discomfort my body loves it way more than benching!
How would you incorporate dips if I’m already doing flat bench what would I add into my chest routine or hous would you do it?
This channel is by far one of if not the best natural lifting channel out there. The advice here is second to none.
I recently purchased B bars, and for my lengthy arms, it's difficult for pull-ups. But dips are something I'm happy I can do. It's only been a few weeks since I've incorporated dips into my weekly routine and cutting weighted diamond push-ups (which have become a warm-up before dips). I'll be deloading in 2/3 weeks, and after that week of no dips, I'll start progressive overloading dips. I'm quite excited to see how my body will react to such amazing stimulus.
I’ve always loved dips and would often do 100s of no weight dips. Adding weight has changed the game
Completely. I’ve been building to do 1 dip at 40kgs tonight. It felt impossible last week and tonight I got to 1 and a half. 30kg felt impossible a month ago and now I do it with relative ease. My progress from starting with 5 and 10kg to 40kg in 2 months has had incredible benefits. It’s an incredible exercise. This channel has been an important resource, many thanks.
They’re worth it. My chest personally balloons with relatively low volume, so I’ve put it way down on my physique priorities, even below triceps and calves. However, I didn’t just want them to shrink while everything else grows… so, I added 3 sets of ring dips on one upper body day, then 3 sets of incline smith machine press on another day. My pecs keep ballooning despite me making an effort to minimize the volume. And I know it has to be the dips because my chest keeps getting WIDER, not just fuller. Thanks for the vid
I hate you ;-) LOL
Alex my brother as always you never fail to deliver quality lifting content💪🏻Been watching your channel for YEARS, you and Jeff Nippard are the best natty TH-camrs in the game.
That being said, my heart goes out to those who are unable to do dips, especially weighted dips with a full rom for higher volumes, truly a tragedy for those people since they’re missing out on a crap ton of gains
Hey Alex, I always liked the idea of dips, but I'd develop a bit of shoulder pain whenever I did them on consecutive workouts or pushed close to failure. Four months ago I began asking myself the exact question in your title, and was considering removing them from my training. I had no idea who you were, so I clicked on this video hoping it would be someone who told me dips weren't worth it, so I was right to forget about them. Your message was exactly what I needed to hear!!! Instesd of quitting, I took another crack at them, and its paying off! In just four months I've gone up from a 90 lbs 1rm weighted dip to a 135 lbs 1rm weighted dip. Thanks to you, my man!
Thank you for staying natural and being a good example to emulate.
Alex, quality content. How about a vid on ONE arm pushups...
I remember when one of your viewers injured their sternum from weighted dips and I thought the same would happen to me as I'd always get pain in a similar place when trying dips. All it took for me was COMPLETELY dropping the ego and gradually building up my active ROM using the assisted dip machine (even when my bench was more than strong enough for weighted). Fast forward to now, I can rep heavy, deep, paused dips with no problems at all.
Even with 'terrible' leverages, most people can achieve this as long as you give yourself enough time to adapt to the movement properly.
I came back to training after 8 years of pause. 3rd month now and my chest workout was based on Dips and Barbell flyes, NEVER did bench press till recently well surprisingly i did 225 lb for 3 reps easy. Currently doing Dips with 55lb for 50 total reps then another 50 reps with 25 lb as my main chest exercise. Thanks Alex for shining the light on one of the best exercises ever.
I’ve been dipping facing the other way for like 15 years now. I always go super duper low and I love the added shoulder stability from being slightly externally rotated
I would greatly appreciate it if you made a video on program design based on goals. It would be very helpful!
Hey I want to share a great way to do heavy weighted planks and pushups. I havent seen anyone do them like this but I have found they work well. I think you should try them out and maybe make a video if you like them. What you do is take a loading pin, load it up with however much weight you want, and use a caribeaner hooked to a piece of chain wrapped around a pull up bar and you hook the chain to itself and to the loading pin. You change the height of the loading pin by linking the chain to different links so that way you dont have the weight crushing you when you collapse to the floor. I do this with bumper plates and it stays put pretty well. Also there is a soft pad under my specific loading pin so it doesnt damage the flooring but it makes it feel ok on my back. Love the videos man! I can't think of someone better to share this with the community.
Hey Alex would love to see a full video on your ghetto cable set up. Things like where you got all of the components, all exercises you can do, and pros and cons. I really don't want to spend $1000 on a rack cable attachment and want to see if this is the real deal. Great content as always!
Currently on my Ring Dip grind but I'll definitely incorporate some weighted dips in a few months.
Very important video!. I just kind of tore my pecs because of heavy load and poor technique. it's been 3 weeks since then and im returning this week. This time with more knowledge about technique and how and when to load heavy
It's like watching a crazy scientist going through his methods of genius madness. Love it.
You're not wrong lol
Great video. I agree with this assessment. I was at 230lbs 1RM weighted dip at 182lbs BW, and it definitely helped increase my bench to 335. I highly recommend adding weighted dips into your workout.
I've been doing weighted dips with the belt around my neck for some months now. You can't use as much weight but the weight will tilt you forward for a superior targeting of the chest imo. Also looks beastly
I've been loving 10x1 at 90% EMOM style! Allows you to get a ton of first touches and you can make each rep absolutely perfect.
Weightliftimg poetry at its best
Great video as usual, all facts, im actually gonna compete in streetlifting next year 💯
Too cool man!!
I’ve been doing weighted ring dips and pull ups recently and even after only 3 weeks I’ve noticed some great results!
Your forearms are looking huge, bro. 👏💪💪
I've given up on weighted dips do to shoulder injuries but have instead started doing resistance band dips.
When you go heavy with the bands, the contractions in your pecs and triceps are crazy.
Sometimes you just catch me off-guard and I think you’re the best TH-camr among my highly numerous subs.
Commented on one of your other recent videos that I'm finally able to do dips again without pain. I haven't done them since around 2004-05 I think. I got the gnarliest pec pump I've had in a while and DOMS in my lower pecs which is pretty unheard of for me after doing them Tuesday.
Just doing bodyweight right now for reps until I'm sure I've built up tissue tolerance and coordination, but I'm psyched to get a new chest movement into my arsenal. My pecs are still a weak point, so I think the weighted stretch overload from dips will yield new growth.
Common Alex W
I always got more from weighted dips compared to the brunch press, I paid it with the OHP, incline dumbbell press and the gains have been amazing!
Yeah i made that observation too. Every guy with a very strong weighted dip can bench a lot of weight even without training for it. Very very interesting
I think Christian Thibeaudeau wrote somewhere that the Dip is the better alternative to develope the pecs (for aesthetic purposes). His standard was to dip 50 % of your bw (not with a weighted calisthenics form!) in the 6-8 rep zone.
I need to program a block of weighted dips sometime. I've been having a blast with machine decline presses really focusing on the stretch. I'm sure there's quite a bit of carry over. Probably a little extra benefits from letting your scapulas move too!💪
Think Google is spying on me. Literally got a home dip station delivered yesterday!
I agree with 2:06. Protracting has made not only better chest activation for me, but also feels less awkward and comfortable compared to not-protracting.
I'm really not strong, but I managed 10x20kg on dips without actually training weighted dips, only due to hard variations/rings. Long way to go..
Weighted dips and pull ups are my favorite. It just feels so badass doing them. After a shoulder injury I am trying to work my way back up to where I was before, which was doing a 45 and 25 for 8 reps (don't do 1rm max on them, I just do AMRAPs)
Weighted dips were my first love given I was only doing weighted calisthenics in my the first 5 years of lifting journey. Worked up to 120kg 1RM and as a byproduct once I acquired the handstand hold, it took me about a month to learn the HSPU technique before I could bang out freestanding pushups. I honestly think the tension and strength you learn with deep weighted dips directly translates into overhead pressing in scaption during HSPU. People always told me I was a natural at pushing, and perhaps my leverages play a role there, but weighted dipping for VOLUME takes the largest piece of the pie there. Currently keeping it out of rotation just to resensitize. Keep dipping people.
I love the feeling of obliveration overall my lower chest during weighted ring dips
Good stuff. Been a fan of weighted dips for years. Underrated exercise. I know Pat Casey later regretted doing so many, but that's because he went insane with the volume. Keep volume reasonable and these pay off big time.
heavy dips broke my bench press plateau, the extended range of motion in dips fixed my bench weakness which is the bottom portion
First time I tried dips one month ago I couldn't do more than 5 bodyweight dips so I used a band, yet somehow last week I maxed out with 10kg and I still felt I could go 1-2kg heavier. Dips are just phenomenonal
I bought a dip station and am currently at 198lb total dip (168lbs +30lbs) for four sets 8-14 reps. I alternate the other it with your style of reverse dips with no weight with pauses at the bottom. I also rotate ring pushups. I have taken a long time off bench press but may work in Larsen press (home gym lifter at the moment primarily) but I have been doing seated AD press and standing strict barbell OHP.
I used to have sternum pops and discomfort years ago. My shoulders would flare up too. I believe working dips in a pain free ROM reduced the first issue over the past two years. Face pulls and pull aparts are what I attribute to fixing shoulder discomfort.
Kind of almost minimalist with dips but I rotate dip variations and ring pushups along with two seated overhead variations. Need to get rid of my anti-bench puritan mentality because I believe Larsen presses would be a good addition for my intermediate ass. Thanks Alex.
Looking more and more like Kratos everyday lol.
I was able to breakthrough a bench plateau using dips, they are great
Weighted dips fkd my shoulders for months, now I only do bodyweight dips for as many reps as I can and no injury and still getting chest and triceps gains.
Aye high rep bw dips to failure also gets the job done, definitely. If you go back to weighted, make sure to do them super controlled, probably with pausing.
Dips are my main mass builder. I overload them regularly and have been doing so for many years, while remaining injury free. Thank God. PR = 180lbs plus 220lbs of body weight for a set of 5.
Alex my bro, would love to be coached by you for a few months. I competed back in April in the first USASL event and placed 3rd in my class.
Greatest channel on TH-cam…
Hi Alex, what would you do for building elbow tissue capacity without mini bands. Although most exercises are fine on my elbows even when they don´t align perfectly, JM presses and skullcrushers just aren´t viable for me right now and I´d like to eventually do them one day. Would love to hear your response, love the content man keep it up!
Love listening to you rap man
Dips on rings 🔥
Yeahhhhhhhhhhhhhhhh 🔥
They work absolutly great for me, by far my favorite chest exercise
love dips. great for low reps, high reps, or even both in the same session if you want
oh also im curious your thoughts on reverse grip dips? like dips on a straight bar but supinated. feels pretty good, but finding your balance can be strange.
Pls do a video on the strength standards required for weighted pushups
Oh...the dips,my favorite lift that got me recovering from a shoulder injury while watching this video.
Ahh the upper body squat, such a classic. Any advice on doing weighted dips on rings? They are all i have to do dips with haha.
Only to control the form, and try to learn the RTO style! Don't need much for ring dips.
I always loved dips, how would you personally put them in a chest day? What other exercise selection would you do if you could afford to answer? Having a difficult time build a workout that i stick with
For sets of 6 to 8 reps, I was using two plates plus 10 lbs, but then discovered that if I pause at the bottom of the rep and depress my shoulders at the top, one plate is plenty!
I love weighted dips.. got massive from them.
My main pushing movement
Damn it's been a while since I've done dips in my workouts. Parallel bars really stressed my sternum but ring dips felt way more natural
I like the dip as a chest exercise when training the planche. Doing weighted push ups or bench press after planche in a session is a ticket to snap city because of the similar angle, and dips are the perfect replacement
Babe, wake up! Alex Leonidas dropped a video!
Yeaaaahhhhhhhh
thank you bruh
Can you do a rack pull & traps video brother?
I just hit 25lbs for 8 reps and im proud as hell. My fav execise rn. Love me some dips!
I am that 1 in 4 that get stress in the sternum. I decresed the range of motion a little to get rid of the stress and I switched out bench press for weighted dips but i get no muscel connection or pump from dips. Lost all my strength in the bench. Now im back on the bench with a wide grip because I got long arms and I get a great connection
For me I’ve tried things like wide grip pull up and dips like u said but i feel a much better pump and soreness the next day doing normal weighted pull ups and chest flies. I think it’s good to try these exercises out but if it doesn’t suit your preference u don’t have to feel bad bout it
Was about to hit a dip down workout but might go for a low reps, and low sets heavy dip workout.
Comme moi je suis team Calisthenics et je m'entraine soit dans ma chambre, à l'exterieur dans mon jardin avec mes anneaux de gymnastic, ou aux barres au park à 300 mètre de chez moi parceque les barres c'est franchement très fun, je ferais des dips ultra lourd (3rm-1rm) que lorsque j'aurais racheté mon membership à la salle de sport de plus que lorsque je serais assez fort 🤣 merci encore pour ton contenu Alex, à chaque fois que tu sors une nouvelle vidéo , tu m'apprends tout le temps des nouveaux trucs! ;)