Tip Advanced Dips for Strong Lifters Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Advanced Dips for Strong Lifters Get more out of your chest dips without adding more weight Here' s how by Christian Thibaudeau April 21, 2020May 10, 2022 Tags Training I use this stato-dynamic method – pausing at different points in the rep – quite a bit with athletes on the big basic lifts, but it can also be very effective for bodyweight movements. You can also design a progression model by varying the type of holds you do. Dip Stato-Dynamic Reps We can vary the difficulty of a set by changing any of the following parameters: The number of holds: You can do one to three holds within each rep. It's hard to do more than that because you'll run out of range of motion. The length of each hold: We normally use three to six seconds per hold. Of course, longer is harder. Normally, the more holds there are in a rep, the shorter they are. Here's a good rule of thumb: 1 hold per rep = 5-6 seconds per hold 2 holds per rep = 4-5 seconds per hold 3 holds per rep = 3-4 seconds per hold When you do the holds: Doing holds during the concentric (lifting) phase is harder than doing them during the eccentric (lowering) phase. We can build a hierarchy of difficulty for this category, from the easiest to the hardest: One hold on the eccentric Two holds on the eccentric One hold on the concentric Three holds on the eccentric One hold on the eccentric, one hold on the concentric Two holds on the eccentric, one hold on the concentric Two holds on the concentric One hold on the eccentric, two holds on the concentric Three holds on the concentric So you can progress either by doing more reps per set under the same conditions or by maintaining your number of reps while making the conditions harder. Holds are one way to do that. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 5 Challenges That Bulletproof Your Body Test yourself, gain mobility and functionality, and pick up some newfound strength across a greater range of motion. Here's how. It Hurts Fix It, Mobility, Training Eric Buratty November 8 Training Tip Train Like a Strongman You'll be surprised at how top strongmen competitors actually train. And if you want to get strong, you'll take a few notes. Check this out. Tips, Training Bret Contreras July 20 Training Tip Should Kids Specialize In Sports Some parents believe in early specialization. Are they right? Info here. Athletic Performance, Tips, Training Christian Thibaudeau May 30 Training Tip The Best Chest Exercise Since 1911 For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out. Bodybuilding, Chest, Tips, Training Michael Warren March 4