Transition to Bulgarian-like dip movements.

[JL]

I have two questions.

At what point (how many regular deep parallel bar dips you can do in a set?) should you transition to Bulgarian dip movements? Some have said 8 reps.

How comparable are Bulgarian dips on a set of a wide posts, or using wood railing that meets at a 90 degree angle, and adjusting for natural width? It is definitely harder than regular dips. I don't have rings (no place to hang them), so this is the best I can do for, now.

[Richard Duelley]

I am not sure how many would constitute a transition. I usually go for 5 reps of any given exercise, thats with little perceived effort on my part. I am training for maximum strength so if you want more endurance then increase the reps accordingly. I believe the bulgarians are just a wide dip with the chest held as high as possible, so as long as you can get your hands wider than shoulder width you should be fine.

If you have trouble finding a place to do them or after tying them find that they are not challenging enough then try out the various single bar dips. I just happened to have started a new Steady State cycle this week and I just tested out all the various single bar dips just the other day. I tried regular single bar, not challenging enough, I then tried single bar with an under grip, these felt good but I wanted the try the next variation just to make sure I was picking the correct progression. So, I tried the Korean dips, I had no problem going down but I just could not get my glutes back over the bar (they were like a speed bump ). So, I decided on the single bar with an under grip variation.

-Ricky

[Blairbob]

for strength purposes 3-5 in 5 sets(?)

[Gregor]

For strength:

Max effort 1-3 reps (the most efective for fast motor unit activation)

Repeted effort 10-12

Speed effort with maximum speed

I personly like the most 1-3 reps (I do 3 reps, never one).

And another thing from time to time you must try the goal element. WIth training the specific ROM you are teaching your muscles.

[Richard Duelley]

for strength purposes 3-5 in 5 sets(?)

I have been doing 3 sets of 3 to 5 reps for max strength.

[George Launchbury]

Hi Gregor,

Repeted effort 10-12

Sorry if I'm being a little slow this morning, but do you mean:

1. [*:22nsvpa0]10-12 reps per exercise (like 12 RNMW ...Reps No Matter What, meaning as many sets as it takes)?
   [*:22nsvpa0]ideally four sets of 3, but maybe ending a rep or two early to avoid failure on last set(s) making 10-11 total?
   [*:22nsvpa0]10-12 sets of 3 reps (30-36 total) !?

Thanks,

George.

[Gregor]

no it's not the same as BB program. It's more like one set point is to exhaust middle units and slow units till repetition 10 and from that moment you are starting to use fast MU. But 10th rep must be extreme hard, and from that moment came "no pain no gain" or do another more...

Do you understand?12th rep must be with last inch of strenght, you could find in your bod.

[George Launchbury]

Aaaah ...I think I misunderstood. When you said:

For strength:

Max effort 1-3 reps (the most efective for fast motor unit activation)

Repeted effort 10-12

Speed effort with maximum speed

I though that you were saying that for strength: 1-3 reps, for 10-12 reps/sets, with maximum speed. :oops:

Now I see that you were probably saying they are the three different approaches for working strength. Max effort (for pure strength) or Repeated effort (for increasing conditioning) or Speed effort (for explosive strength).

George.

[Gregor]

Repeted is also for strength and speed, but the most efective for activation of fast MU is 1-3 reps.

So yes we missunderstood

[George Launchbury]

Thanks, Gregor. I appreciate your continued help, advice ...and patience!

[Gregor]

Thanks, Gregor. I appreciate your continued help, advice ...and patience!

No problem, when I have a time, I'm glad to help :wink: