Programming Dips

[hni]

Hi Andy,

I am an early intermediate, press twice a week and do weighted dips 5x5 once a week instead of benching (I don't bench currently because of shoulder/elbow issues). I have progressed smoothly to 290 lbs (bodyweight 220lbs plus 70 lbs) on the dips, increasing 4.4lbs every week. But I am extremely close to failure on my 4th & 5th reps in the last few sets on 5x5 now. So my question is how to proceed. I could think of three approaches:
1. Keep increasing by 4.4 lbs, reducing reps/sets as necessary (similar to you Kiss programme progression)
2. Switch to 2.2lbs weekly increases before I start failing reps
3. Switch to 2 times a week, VD/ID type programming and try to maintain 4.4lbs increases on ID

Thank you in advance
Arian

[Andy Baker (KSC)]

In my experience, Dips, PullUps, and most DB exercises do not progress with the same predictability and consistency that barbells do. When I program these exercises for clients, we always work within a rep range. 4-6, 6-8, 8-10. Etc. I'll usually progress them when the majority of their sets are hitting the upper limits of the range. But I don't wait until all the reps are. So if I programmed 4x6-8 on Dips, I'd progress when the client go 2x8 with the given weight and the other two were at least 6. Make sense?

[quad]

What is the set range for?

In the one lift per day template most assistance is done for 3-5 sets of 10-12 reps. I now understand the rep range but what's the set range for?

[Andy Baker (KSC)]

I don't understand your question.

[quad]

When I program these exercises for clients, we always work within a rep range. 4-6, 6-8, 8-10. Etc. I'll usually progress them when the majority of their sets are hitting the upper limits of the range. But I don't wait until all the reps are. So if I programmed 4x6-8 on Dips, I'd progress when the client go 2x8 with the given weight and the other two were at least 6. Make sense?

I was wondering why is there a range for sets too. Why not say do 5x10-12?

[Andy Baker (KSC)]

I was wondering why is there a range for sets too. Why not say do 5x10-12?

Because depending on the person and the program, the volume of work will vary for a multitude of potential reasons.

[Andy Baker (KSC)]

I was wondering why is there a range for sets too. Why not say do 5x10-12?

Because depending on the person and the program, the volume of work will vary for a multitude of potential reasons.

[quad]

I see. How can you tell if volume is too much?

[Andy Baker (KSC)]

Quad,

Do you own PPST3?

[quad]

Yeah, in the one lift per day template's paragraph the recommendation for DB bench/press and triceps is 3-5x10-12. Just wanted to know how do I determine how many sets I should do.