Dips

[boscoe wilson]

3 sets of 8-12? I would be very happy with those #'s. I've been steady at 20lbs of assistance for a couple of weeks. Next week I'm gonna try for 10-15 instead. We'll see what happens.

 

[Daisy_Girl]

Actually, it would probably make sense if you just went to doing them all UNassisted now. Not waiting until you can hit a certain amount. Bodyweight dips, pullups, and pushups are things that you have to practice the actual thing to improve. I would just start doing UNassisted ones, as many as you can, fo 3 sets or so. Even if that means doing 2 a set - I bet you'll see an increase quicker.

Also, one way to build up the strength if you can't do even ONE is to only do the lowering (negative) motion first. Hoist yourself up, lower slowly, then jump back up. The UP motion is usually what women have a hard time with. Same with Pullups - jump up (or get help up) and lower down slowly. Do a few sets of negative only.

(BTW, I can do 3 sets of 8-10 dips)

 

[thatasianchick]

It took me about 2 months to be able to do 10 dips; now I am able to do about 25 alone. Dips off flat bench(s) and parallel dips with a spotter (whenever I have one) helped me a lot with my strength. Maybe you should give those a try instead of the assisted machines. I try to avoid that at all cost...It just doesn't feel the same to me. Same goes with pull ups. I would go to failure then have a spotter help me with the rest.

 

[boscoe wilson]

I think next week I'm gonna at least do my first set unassisted, and if I have to do the remainder on the machine.

 

[thatasianchick]

can your husband spot you?

 

[boscoe wilson]

Yes. We always work out together. I'll finish the set with his help.

 

[thatasianchick]

Thats cool...I wish I have a seady training partner...

just make sure he just holds your feet and nothing else. I've had a few spotters who grab my by the shins and try to pick me up to help me with my reps which doesnt help me one bit. So if you need a lift just push off with ur feet.

 

[wilson6]

Dip difficulty is inversely related to body mass (mass of one's ass as my clients joke), more specifically body fat, and to upper body strength.

One of my female clients was still able to dip bodyweight + 25 lbs parallel for 8 reps, 5 months pregnant. Was able to get bodyweight at 7 1/2 months pregnant for 3 x 8.

I have other females that can get 8 - 10 reps with 45 lbs around their waist, but are generally around 15% bodyfat and well trained. Not BBs, but in shape.

I've found that it takes several months to a year to get to bodyweight for 8 reps depending on body mass and ability to develop upper body strength.

It can be done. Work at it, don't dip below parallel and control the movement (i.e., don't bounce at the bottom) unless you want shoulder and elbow problems.

Any female that is around or less than 20% bodyfat and trains consistently should be able to get at least 8 - 10 reps with bodyweight in a reasonable amount of time even if she is previously untrained.

W6

 

[Katry]

I've had so many shoulder problems that I dare not do any dips. Ten years ago I used to dip with 30lb extra weight 3 x 6 - 8. Never tried, how many I can dip with my bodyweight alone.

BTW there was a time, when I didn't do any bench press but, instead, did a lot of heavy dips. When I started with the bench again, I had actually developed in it. Dipping is a great assistant movement for bench press.