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Keelan Parham
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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To Dip or Not To Dip?
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coomo

Things are progressing very well.Ive managed to get my mate who lives with me(not in the spiritual sense)to train with me.Hes a good few pounds overweight,smokes like a chinney,and drinks a lot.He also grafts as a builder all day, then once a week I push him through a w/o.

In 6 weeks, hes as strong as me, (apart from one leg, which has a lot of muscle missing after a bike accident)and frankly im amazed at his ability, after so little time.
We both do the same w/o which is;
pullover
neg chin
dip
duo squat(single legged)
ohp.

we are progressing every workout.Some movements by a large margin, such as an 8 rep increase on the duo this week.
We are both failing to progress on dips.Cant manage to get past 5/6, even with a few forced to get over the"hump"
considering switching to negative only.
Time to update your records wayne.

Oh and by the way wayne, im progressing nicely with the pullover now.Perhaps its time to get rid of that piece of crap you own and get a decent pullover eh mate? ROL!
ANy comments guys? naturally that excludes the usual halfwits.You know who you are.

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HamsFitness

I would first put the dip at the beginning of the workout to see what happens.

Richard
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Turpin

coomo wrote:
Things are progressing very well.Ive managed to get my mate who lives with me(not in the spiritual sense)to train with me.Hes a good few pounds overweight,smokes like a chinney,and drinks a lot.He also grafts as a builder all day, then once a week I push him through a w/o.

In 6 weeks, hes as strong as me, (apart from one leg, which has a lot of muscle missing after a bike accident)and frankly im amazed at his ability, after so little time.
We both do the same w/o which is;
pullover
neg chin
dip
duo squat(single legged)
ohp.

we are progressing every workout.Some movements by a large margin, such as an 8 rep increase on the duo this week.
We are both failing to progress on dips.Cant manage to get past 5/6, even with a few forced to get over the"hump"
considering switching to negative only.
Time to update your records wayne.

Oh and by the way wayne, im progressing nicely with the pullover now.Perhaps its time to get rid of that piece of crap you own and get a decent pullover eh mate? ROL!
ANy comments guys? naturally that excludes the usual halfwits.You know who you are.



I experienced similar just last year Coomo my routine at the time was ;

weighted Chin
weighted dip
leg press
OHP

I was making great progress on each exercise but was stagnating somewhat on the dip. I split my workout ( but kept my frequency at 7 days ) performing;
Workout 1; Dip and Chin
Workout 2; leg press and OHP

My progress skyrocketed again.

I made further amendment to my workout by replacing the OHP with a high pull style u/row ( med grip to sternum) which while placing great emphasis on the deltoid and trapezius negated the overlap on the tricep from my dips in workout 1 with a minimal effect on the bicep which could have impacted on the chins.

My workout at present ;

weighted chins
weighted dips

leg press
high pull/U row.

One could simply amalgamate wkout 1 & 2 for a whole body workout with minimum overlap.

Best wishes , T.
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RobT

Perhaps 5-6 reps for the Dip is your optimum TUL - why not try microloading it and trying to keep the 5 reps/TUL.

I often use the Nautilus multi at Empire and found i would stall trying to get past 6 reps but pushed upwards again when i kept loading the 5 rep set with those small saddle plates instead. Got up to BW plus 120lbs x5 from 50 x 7 lbs ealrier in the year.

I use a similar routine to yours but usually do the Dip before the pullover/NO chin

Rob
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Danabolism

coomo wrote:
Things are progressing very well.Ive managed to get my mate who lives with me(not in the spiritual sense)to train with me.Hes a good few pounds overweight,smokes like a chinney,and drinks a lot.He also grafts as a builder all day, then once a week I push him through a w/o.

In 6 weeks, hes as strong as me, (apart from one leg, which has a lot of muscle missing after a bike accident)and frankly im amazed at his ability, after so little time.
We both do the same w/o which is;
pullover
neg chin
dip
duo squat(single legged)
ohp.

we are progressing every workout.Some movements by a large margin, such as an 8 rep increase on the duo this week.
We are both failing to progress on dips.Cant manage to get past 5/6, even with a few forced to get over the"hump"
considering switching to negative only.
Time to update your records wayne.

Oh and by the way wayne, im progressing nicely with the pullover now.Perhaps its time to get rid of that piece of crap you own and get a decent pullover eh mate? ROL!
ANy comments guys? naturally that excludes the usual halfwits.You know who you are.



Hey coomo,

this is a technique that I've been doing over the past year or so that really helps improve neuro-muscular efficiency and progress. As many will attest, they can add weight to a compound such as dips, but the reps will remain almost the same, although they added 10lbs... which is strange in itself, but I've learned to "work-with it", instead of trying to add reps to a given exercise when this starts happening. I find that adding 2-3 reps vs adding weight will stagnate and frustrate your muscular size gains. Some go to the extreme opposite, and add too much weight and regress in reps... Anyway, back to the technique... It's quite basic, but if you utilize it properly, you'll gain in strength from the very first time you use it..

Ex:
dips, previous best was bw+135lbs x 5. No matter what you do, you can't get past 5 reps, but you decide to add 10lbs to see what happens. You can do 4 reps this time with 145lbs. WTF???

So, to continue progressing, i would do the following: 1 max rep 180lbs with assistance. Drop a plate and do 145 or if you are feeling brave, try 155, with about 10 seconds rest(just taking off the weight and readjusting should be enough rest). I've tried with longer rest periods, but the strength transfer isn't as great as with about 10-12 seconds. You'll be amazed at how well your nervous system responds and how light the set will feel. Individual timing may vary, but I've done this with most pulling and pressing exercises with success.

I don't find that forced reps are all that helpful. Setting up the set with a heavier load will work much better than trying to extend a set with a given weight, in my opinion.

Just my 2 cents,
Dan
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thebiggfella

Coomo, my targets for dips just now are five reps and 1:00 TUL (positive, static & negative failure - not usually much static strength left). When I hit BOTH those I add more weight, but usually only 0.5 kg.

Since starting doing them 4/4 and microloading I've made steady progress, BW > BW + 5.5 kg, which I know it's not massively strong but I'm not a big dipper (in the gym) It's a decent percentage increase though!

I would concentrate on hitting a five rep target as that seems to be your optimum given what you've been doing. Also try doing them first and maybe try doing them every second workout only, see how that goes. I only do them every 3 - 4 weeks and progress, albeit last time, I missed my TT by two seconds but with more weight.
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davise

Coomo,

Here's a thought. I know what you mean about stagnating on chins and dips. This got me moving again. One workout do Negative chins and regular dips and the next do regular chins and negative dips. Even when you can't progress on regular chins and dips you still can on negative chins and dips and this eventually causes you to progress on regular chins and dips again. Does that make sense? I break it up with one negative and one regular, because two negative movements like that didn't work as well as splitting it up. Give it a shot, it might help.
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natemason5

Ontario, CAN

Danabolism wrote:

So, to continue progressing, i would do the following: 1 max rep 180lbs with assistance. Drop a plate and do 145 or if you are feeling brave, try 155, with about 10 seconds rest(just taking off the weight and readjusting should be enough rest). I've tried with longer rest periods, but the strength transfer isn't as great as with about 10-12 seconds. You'll be amazed at how well your nervous system responds and how light the set will feel. Individual timing may vary, but I've done this with most pulling and pressing exercises with success.

I don't find that forced reps are all that helpful. Setting up the set with a heavier load will work much better than trying to extend a set with a given weight, in my opinion.

Just my 2 cents,
Dan


Interesting...so you do one heavy rep before each of your "failure" sets. That first rep must feel insanely heavy going in with no warm-up. Do you use this technique often?

Nate
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coomo

thebiggfella wrote:
Coomo, my targets for dips just now are five reps and 1:00 TUL (positive, static & negative failure - not usually much static strength left). When I hit BOTH those I add more weight, but usually only 0.5 kg.

Since starting doing them 4/4 and microloading I've made steady progress, BW > BW + 5.5 kg, which I know it's not massively strong but I'm not a big dipper (in the gym) It's a decent percentage increase though!

I would concentrate on hitting a five rep target as that seems to be your optimum given what you've been doing. Also try doing them first and maybe try doing them every second workout only, see how that goes. I only do them every 3 - 4 weeks and progress, albeit last time, I missed my TT by two seconds but with more weight.

Glynn.This might be the way to go.I use the mutli, ex, but the lightest weight is 30lb.I could probably manage 4 rep, plus 2 forced, with this weight.Think ill give this a ago.
Just like to say thanks to all for the input.Some great ideas here.

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physcult

Hey Coomo - whats it like over on UK-Muscle forum? I keep looking at some of the new posts over there, and it seems rather low quality ;) Posts like :"Can I snort D-bol" ,"is a 17.999 year old bitch legal" "I have a lump in my ars". Is this representative of the UK bodybuilding scene? Lol
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dipsrule

Pennsylvania, USA

coomo wrote:
Things are progressing very well.Ive managed to get my mate who lives with me(not in the spiritual sense)to train with me.Hes a good few pounds overweight,smokes like a chinney,and drinks a lot.He also grafts as a builder all day, then once a week I push him through a w/o.

In 6 weeks, hes as strong as me, (apart from one leg, which has a lot of muscle missing after a bike accident)and frankly im amazed at his ability, after so little time.
We both do the same w/o which is;
pullover
neg chin
dip
duo squat(single legged)
ohp.

we are progressing every workout.Some movements by a large margin, such as an 8 rep increase on the duo this week.
We are both failing to progress on dips.Cant manage to get past 5/6, even with a few forced to get over the"hump"
considering switching to negative only.
Time to update your records wayne.

Oh and by the way wayne, im progressing nicely with the pullover now.Perhaps its time to get rid of that piece of crap you own and get a decent pullover eh mate? ROL!
ANy comments guys? naturally that excludes the usual halfwits.You know who you are.



Thats a good routine. Dip

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