Bench dips or assisted parallel dips

[colossus]

as i said in my previous post, my strength is poor. i cant do a b/w dip with correct form, leaning fiorward enough. should i perform bench dips until strength increases or assisted parallel dips?

[colossus]

as i said in my previous post, my strength is poor. i cant do a b/w dip with correct form, leaning fiorward enough. should i perform bench dips until strength increases or assisted parallel dips?

kk - What is the correct form for dips? It depends what you are doing the dips for. You can do dips fast using momentum, for cardio vascular and upper body work.

You can do dips leaning forward, slowly and controlled (good form) to mainly use your pecs and secondary muscles would be delts and triceps. You could even argue some of your trapeze gets used.

You can try and do them parellel which will place more emphasis on the tricep.

My advice to you is if you cant do dips then don't do them. Do other upper body exercises that will build strength and if dips are important to you, you will be able to do them eventually when the strength comes. Obviously you will never get strong whatever you do if your nutrition is not correct.

[colossus]

ive taken on board your nutritional advice and have started eating alot more clean foods, just larger portions mainly, more oats, brown rice, fruit and veg and supplement with pro mass now 2. now for te training side. would you advise 3 full bodys a week or a split. i currently do a bodypart a day.

mon - chest
tue-legs
wed- back
thurs - off
fri- arms
sat - shoulders
sun - off

what would you reccomend

[colossus]

ive taken on board your nutritional advice and have started eating alot more clean foods, just larger portions mainly, more oats, brown rice, fruit and veg and supplement with pro mass now 2. now for te training side. would you advise 3 full bodys a week or a split. i currently do a bodypart a day.

mon - chest
tue-legs
wed- back
thurs - off
fri- arms
sat - shoulders
sun - off

what would you reccomend

kk - Sorry mate, I think 5 days training for a hard gainer is too much. An example, on Friday you do your arms only, as you are only doing arms I guarantee you will be overtraining them, split your body into 3 days.

Day 1 - Legs Only

Day 2 - Off

Day 3 - Back and Biceps

Day 4 - Off

Day 5 - Chest Shoulders and Triceps

Stick to basic compound movements, and do not overtrain.

[colossus]

cheers again kerry, really appreciate the advice. as im a relative newbie. could do come up with a workout for me for that split mate?

[colossus]

or 3 x full bodies a week?

[colossus]

kk - It obviously all depends on how well equiped your gymnasium is. i'm going to guess that it is well equiped.

As I mentioned earlier, there are basically 2 types of exercises, compound and isolation. A compound exercise is where other muscles help the major muscle being worked, a good exemplae of this would be bench press, where you are obviously working the pecs but the deltoids, triceps and lats are assisting the pecs to move the bar from A to B.

An good example of an isolation movement would be dumbell/machine flying where only the pectorals are working.

You are 6foot 4 so your limbs are going to be long so isolation movements to you are going to be a lot harder than say someone like me at 5 foot 7 plus you are a hard gainer, I think you said you were only 12 stone so I suggest you stay with compound movements.

Day 1 - Legs, you can do hack squat, 45 degree or lying down leg press, stay away from squats for the time being as you are 6 foot 4 and its a long way to travel and until you build a bit of strength especially around the core area you could easily get injured. Dont do more than 6-7 sets on 2 or 3 exercises :-

Leg Press 1st set - 50% effort, 2nd set - 70-80% effort, 3rd and final set - 100% effort to failure, about 8 reps.

Hack Squat 1st set - 70-80% effort, 2nd and final set 100% to failure

Lying down leg press same as hack squats

Calf raises 3 sets only same percentages as leg press.

Day 2 - Rest

Day 3 - Back and biceps, Do 3 lots of rowing exercises using machines or dumbells, using the same percentages and sets as legs. Biceps, 3 sets of barbell curls again same percentages for effort.

Day 4 - Rest

Day 5 - Chest, Shoulders and Triceps. Again all the same principles, I suggest 2 or 3 exercises of a pressing movement ie. dumbells, barbell, incline or flat. Shoulders - this is where you will probably have to do a couple of isolation movements, ie. dumbell side lateral raises or dumbell front raises then go onto shoulder press using the same principles 50%, 70%, 100%. Triceps - Tricep french press.

[colossus]

cheers will implement from today

[colossus]

kk - Great mate.