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I havent benched for about 6 yrs now and I'm just doing weighted parallel bar dips. Is that going to improve my bench press if I decide to back to bench pressing again, simply put is there a carry over of strength from dips to bech press?
I currently do 3 sets of 10 reps with 60 lbs with a body weight of 185 lbs.
and 3 sets of 3 reps with 90 lbs attached.
It is goining to improuive your bench if you not smoke your self. Make 5 mins pause or more between sets, never to failur, stay in 3-5reps range and it will be ok! Opss... the most important use your head. If you fill something is not ok back off!
Thanks for the input Nikola, so basically higherweight, low reps and long rests. I'll try that.Quote:
Originally Posted by nikola_ganchev
It is really important not to train to failier! If you stay in between 3-5 reps with alot of rest you can make alot of sets without overtraining. I repeat its crucial not to go to failier! If you want to get stronger forget everething that you hert in a bodybuilding gym!
So you mean not to train to failure is even though lets say I can do an extra rep or two to just stop in between the ranges of 3-5 so to not overtrain?Quote:
Originally Posted by nikola_ganchev
My 10 rep max for weighted bodyweight dips is approx. 240 lbs (my bodyweight 180 lbs + 60 lbs extra plates). I can usually do 3 sets of 10 that is to failure.
With your input on this then I should use the same exact poundage as above but stop at 5 reps instead of 10 so as not to reach muscle failure, will that do?
First there are more than just one reason why not to make alot of reps. If you train like BBilder with 8/12 you provoke unnecessary grouth. Your strenght wont increase and your endurance will go down... Plus you smokes your muscles. This means you wont be able to do alot of work in one sesion. If you make 12 repetitions with small weight you fill this burning in your muscles aren't you? This is bad for strenght. This means that the levels of lactic acid are going up and you get tired. We don't want that!
Second going to failier provokes your nerve system to reduce your power. This is precotion not to get hurt. Thats why is much better to stop 1-2 repetitions earlier!
Thanks Nikola I got it. I just gotta figure out the amount of weight to use. Do you frequent this forum I might have some more questions to you in the future?Quote:
Originally Posted by nikola_ganchev
Yes you can ask me any time.
Thanks and Take care my friend!!Quote:
Originally Posted by nikola_ganchev