Doing Dips Plus Bench

[LoneStud]

I started adding Dips to my chest workout and wondered if feeling it good in the center of my chest is the area your supposed to feel it? After each set I feel it big time right through the center of my chest...

What say you?

LoneStud

[TheStroke]

Good, I guess? Dips are mainly a tricep workout, although they do work out the chest as well. Do you do weighted or regular?

[LoneStud]

Right now just the regular after bench...I'll do 2 to 3 sets of ever how many reps I can get out usually around 10 then 8 to 4 as the sets go on...

LoneStud

QUOTE=TheStroke;440472]Good, I guess? Dips are mainly a tricep workout, although they do work out the chest as well. Do you do weighted or regular?[/quote]

[nate_green]

I'd suggest putting them after your main movement (bench press) and leaning forward slightly while doing them.

You'll get more chest activation then.

What's the rest of your workout look like?

-Nate

[LoneStud]

Thanks nate for the reply thats what I do now as my chest and arms are pretty much exhausted by then...

Right now I am doing a 3 x 5 with the main compound exercises. Squats, Bench, Deadlifts....and the Military Press.....It's mainly a powerlifting workout and use to do the 5 X 5 but found myself not recovered enough to do it 3 times a week..

I get my cardio from push mowing my yard close to an acre takes me about 4hours not sure what that would equal in miles walked...

I also do Power Cleans...I love the feel of controlling the weights myself and don't use any machines at this time...

If you have any suggestions feel free to share...appreciate the insight.

LoneStud

Originally Posted by nate_green

I'd suggest putting them after your main movement (bench press) and leaning forward slightly while doing them.

You'll get more chest activation then.

What's the rest of your workout look like?

-Nate

[nate_green]

Looks to me like you're on the right path with exercise selection.

I'd suggest not doing 5x5 three times per week, though. I'd either do alternating sets or undulating periodization.

Here's an example:

Monday - 5x5
Wednesday - 3x15
Friday - 4x10

This should keep you fresh enough.

-Nate

Originally Posted by LoneStud

Thanks nate for the reply thats what I do now as my chest and arms are pretty much exhausted by then...

Right now I am doing a 3 x 5 with the main compound exercises. Squats, Bench, Deadlifts....and the Military Press.....It's mainly a powerlifting workout and use to do the 5 X 5 but found myself not recovered enough to do it 3 times a week..

I get my cardio from push mowing my yard close to an acre takes me about 4hours not sure what that would equal in miles walked...

I also do Power Cleans...I love the feel of controlling the weights myself and don't use any machines at this time...

If you have any suggestions feel free to share...appreciate the insight.

LoneStud

[LoneStud]

Thanks nate, I like this idea... looks like something I would like I am going to try it out....quick question...would I still use the same weight selection on the 3x15 and the 4x10? Or should I try for another 5lb increase or drop the weights?

LoneStud

Originally Posted by nate_green

Looks to me like you're on the right path with exercise selection.

I'd suggest not doing 5x5 three times per week, though. I'd either do alternating sets or undulating periodization.

Here's an example:

Monday - 5x5
Wednesday - 3x15
Friday - 4x10

This should keep you fresh enough.

-Nate

[nate_green]

Always let the rep range dictate the weight. A good rule of thumb is to use a weight that is challenging as hell, but lets you get all the reps with good form.

So, if you're using 50 lb dumbbells on a dumbbell bench press for 4x10, you'd probably have to drop to 45's for a set of 3x15.

It's all trial and error though.

Good luck.

-Nate

Originally Posted by LoneStud

Thanks nate, I like this idea... looks like something I would like I am going to try it out....quick question...would I still use the same weight selection on the 3x15 and the 4x10? Or should I try for another 5lb increase or drop the weights?

LoneStud

[The Legend]

Nate is that really you, thank f'k for someone on here with teh knowledges

[LoneStud]

Thanks nate, I'll work at finding the perfect rep range...One more question this concerning rest times between sets...I sometimes can get to each set at around 3 minutes but there are times I am spend and have to rest sometimes 5 minutes or longer...will these extended periods of more than 5 minutes hurt my gains any or what is the optimum rest periods for muscle gains?

I have tried several times to get to a set before the 5 minute mark and feel rushed and fail at my attempts until I am more rested sometimes extended to 10 minutes.

Again thanks for all your help I can't thank you enough..

LoneStud

Originally Posted by nate_green

Always let the rep range dictate the weight. A good rule of thumb is to use a weight that is challenging as hell, but lets you get all the reps with good form.

So, if you're using 50 lb dumbbells on a dumbbell bench press for 4x10, you'd probably have to drop to 45's for a set of 3x15.

It's all trial and error though.

Good luck.

-Nate