How to Get Better with Dips

Bodyweight dips are tough to master because you sustain your whole bodyweight against gravity, just like pull-ups. The only way to get stronger and better with dips is to increase the pushing strength with pushup exercises and dips.
You should train in a pyramid, starting with dips and moving to pushups. One very effective method to train dips is to increase the set range and decrease the rep range because, for beginners, dips feel like a maximal strength exercise. A strength exercise must be approached with fewer reps and higher sets. Volume is again very essential.
For those who are stronger and can do 8-12 dips but need to increase to reps to 20 or 25, you have to increase the muscular or strength endurance. At this level, dips are not maximal strength exercises anymore.
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[@Risingabovechaos]

Nice to see a natural athlete on a KZbin fitness channel. Not a steroid in sight you are my go to channel for fitness tips keep up the good work dude

[@OldSchoolCalisthenics]

very much appreciated! Still natural and will die so :)

[@unknowninfinium4353]

Duuuude so good to see you man, KZbin strangely hasnt been recommending your videos to me. So commenting here for the algorithm. Stay safe man. Shades need to make a comeback B-)

[@Vmh1717]

Subscribe ?

[@OldSchoolCalisthenics]

thanks

[@kandycid100]

@@OldSchoolCalisthenics hey bro. Where did you get your pull up bar and dip bars at. I’ve been trying to find ones like that online

[@ChroniclesofAJ]

great tips

[@OldSchoolCalisthenics]

Glad it was helpful!

[@bw6078]

Excellent info as always.

[@OldSchoolCalisthenics]

Glad it was helpful!

[@cosmok783]

Interesting stuff you mention and me I like doing bodyweight and weight training combined which has helped alot but I like your take on things

[@andyplay2315]

multumesc pentru sfaturi. :P congrats from hunedoara

[@OldSchoolCalisthenics]

Cu placere si salutari din Baia Mare!

[@mayukhsen8195]

I just had a great weighted dip idea. You do close grip bench dips, with your feet elevated to a chair, and a travel bag full of sand sits on your lap to provide added resistance. Travel bags are cheap and sand is free. So you have access to extra weights forever. Without needing any expensive iron. 10 sets of 25 reps one minute between sets. Then keep adding resistance if it feels easier. Two a days of that shit got me jacked once. I was eating like a pig as well. The good old days. I didnt use extra weight because I was already pushing till failure for 10 sets a day.

[@OldSchoolCalisthenics]

I totally agree, brother! One needs a little creativity if he truly wants to reach his goals eventually. I did the same many times in my past

[@noweare1]

I do 3 sets of 15 reps for dips and my arms do not get bigger. I bit more defined but you can't even tell I do them. But my body type is slim and always difficult for me to gain weight. I think a lot depends on your body type.

[@OldSchoolCalisthenics]

That too, sure. Can you eat more? Also, increase the time under tension on the eccentric part, and also do some explosive moves for dips and pushups.

[@stephanzimmer4132]

I like your channel.Solid information.No shit Talk.All serious Very professional an d provound Stay save and healthy

[@OldSchoolCalisthenics]

thanks a lot

[@reinhard1474]

I was just watching ur chest workout video halfway

[@OldSchoolCalisthenics]

awesome. any conclusions?

[@reinhard1474]

@@OldSchoolCalisthenics awesome workout with volume, really useful for me as i practise combat sport

[@ConradoNiehues]

Nice video man! I use with my clients the dips variation done in a pair of chair and the legs in front of the body with feet touching the floor. I known it as Box L Dip. Excelent variation for developing strenght for the dips.

[@OldSchoolCalisthenics]

Great tip!

[@jmcantila9104]

Just in time for push day

[@OldSchoolCalisthenics]

how it went?

[@yashpandit3551]

Please sir make a video on how to grow chest like your with bodyweight for advance athlete

[@OldSchoolCalisthenics]

I already made this video. Check it out here: kzbin.info/www/bejne/j4rPnWOvqrmqeMk

[@kandycid100]

Hey bro where did you get your pull up bar and dip hats from I’ve been trying to find them online

[@OldSchoolCalisthenics]

i sought construction sites and depos. I bought the bars and put on the labor :))

[@jakemaxwell2800]

Do you recommend adding weight to dips after 20+ reps? I feel like when I add a weight to dips it puts more strain on my joints and feels less effective on my muscles.

[@callumtyler1998]

I had the same problem going from bodyweight to loaded calisthenics but for me slowing down and really focusing on the tension in all the muscles in my chain during bodyweight exercises really helped with the minor joint discomfort.

[@frog6054]

Just do bodyweight then.

[@matttora106]

Try pre fatigue the muscle before dips

[@michelecrabu6804]

Try explosive dips, hand realising afrer every rep, like a jumpsquat but with arms

[@OldSchoolCalisthenics]

You responded to your own question. Don't do anything that seems bad. Can you do 20+ dips? It's time to shorten the pause between the sets or focus on one-arm pushups, handstand pushups, dynamic pushups

[@JD-dm2qo]

Why this speed? Negative portions of your reps are basically just gravity drops. Half of the time seems to me as wasted. Not judging your overall physique which is impressive.

[@JD-dm2qo]

@Marcus neurological adaptations make sense. Thanks for response

[@OldSchoolCalisthenics]

Marcus explained it for me, yes. Do a slower tempo if you want, go slow on the eccentric portion

[@sulejmani.]

Do you do any inverted rows to compliment push ups and dips or just pull ups and their many variations for back?

[@OldSchoolCalisthenics]

no inverted rows, just body rows or what I like to call horizontal pulls. I actually made a video only on that, a full workout routine: kzbin.info/www/bejne/jmmoo6Z4adFngKs Pushups, dips and pull-ups don't require any compensation. In reality, if you watch the kinesiology behind these moves, you'll understand why. I made a pdf ebook about the kinesiology of these moves and it's on my site, brother.

[@sulejmani.]

@@OldSchoolCalisthenics thank you!

[@viktorkorunovski5493]

Any tips for getting big traps with calisthenics?

[@reyhaanmohamed4210]

Pullups, different variations

[@nicholascauton9648]

Either pull-ups or inverted rows or their variations.

[@viktorkorunovski5493]

@@nicholascauton9648 i have rings , so i do like upside down shrugs

[@callumtyler1998]

Inverted rows are gnarly for my traps, but farmer walks and neck training also does a number on my traps

[@frog6054]

Just do pull ups, rows, dips and pike/handstand push ups. Your traps will also grow.

[@tounsimed5202]

I want to buy your book High Volume Calisthenics , I"m not a beginner but i get some fat this years because I diagnosed with type 1 diabetes , I'm ex basketball player and this 3 years i was lefting some times , I wanna ask you if I can start with this book ? for being in shap again and lose fat ?

[@OldSchoolCalisthenics]

Hi, the ebook is okay in a sense it also provides aerobic or cardio. I think those will work for you. You also have basic sets and reps workouts and you can tackle the pause in case the intensity is too demanding.

[@tomaszekd8955]

hello one question ; Idont like pistol squads(knee pain) or doing 50 normal squads per set its boring what you think about using rubber bands they can be usefull its harder with more resistance so I can do 10-15 squads on sets and my leg will burn out , what is your opinnion ?Tom

[@OldSchoolCalisthenics]

i am up for it. do any kind of variation you find interesting because it's still the same basic and fundamental move, regardless of how you do it. I suggest in this case, elastic bands, even a barbell , go lightweight though

[@angelstar2617]

Sometimes I use a cinder block (30lbs) to do my squats. It can be very helpful to finish leg workouts

[@MCSROkickz]

Why don't you have your website or your captions in Romanian?

[@OldSchoolCalisthenics]

I'll reply in English. I didn't see a vast interest into basic calisthenics and athletics amongst Romanians. It's a narrowed niche and I will 100% exploit this niche as well. I already created a Romanian channel dedicated to Romanians, in my original language, obviously. At the moment, it's harder for me to penetrate a worldwide niche but at the same time, it's more fun and complex. More doable nonetheless and more so considering I converted it into a business

[@MCSROkickz]

@@OldSchoolCalisthenics Mersi frumos. I see, what is this channel called? Also, I think having the website available in Romanian isn't a bad idea at all. You can surely advertise personal training to people. The standard rate for personal trainers in Romania is usually like 100 euros/500 lei/ 12 sessions. Considering you have some popularity, you can surely charge a bit more to make it worth your time and have people find you. There are some Romanian fitness channels that have found quite a bit of success catering both to an international and a local audience (ex: Radu Antoniu). I think my generation (college students/teens) are becoming a lot more intrigued by the idea of physical fitness. Plus with our restrictions, there are a lot of people that have started to go to their local calisthenics park here (at least in Bucuresti).

[@abhinav5574]

I dont know man, You look like you are browney's older brother😂

[@OldSchoolCalisthenics]

only if i knew how he looks

[@hishamaziz3282]

I used to play around with weights and calisthenics back in the 70's when I was a teenager.. and for the past 30 years or so, I've been a desk employee.. so, a very weak and out of shape body. Now I'm 61, 182 cm and weigh about 100 kg, so I need to lose about 20 kg. Would it be best for me to work out with calisthenics and some weights and resistance bands - doing reps till failure - and eating at a caloric deficit and concentrating mostly on protein so I can lose the weight and firm up my body? Or should I go about this a different way? I do understand that at 61, I'm not going to be able to build a "muscular" body, but I would like to build some strength and stamina so I can be independent and live a good life if I make it to the 70's or 80's. 🙂 Cheers from Egypt. 👋

[@guisspino2347]

Anything is better then nothing! But an underrated and often not discussed workout for older people is Get Ups. I love Turkish Get Ups with Kettlebells, but practicing any get up, as in literally getting up from the floor, is fantastic. I do mine daily, and plan on continuing until the day I die. I’m a paramedic, and you’d be blown away how often we respond to people who have fallen and just can’t get up by themselves. The scariest is when people are stuck on the floor and can’t reach the phone, and have to wait for hours for help. If more people trained on this movement, I believe it would help prevent further injury for years to come.

[@OldSchoolCalisthenics]

I like so much this comment that I saved for answering in a video, probably next week. Pls be patient, i will reply with all details