Скачать или смотреть This One Move BLEW UP My Pecs, Triceps, and Shoulders - High Rep DIPS

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In this video, I explore many benefits of adding high rep dips to your workouts. These are fantastic for building a big, powerful chest, as well as triceps and shoulders.

High rep bodyweight training with moves like dips is a powerful tool for stimulating hypertrophy while keeping the recovery cost to a minimum. That is to say, that it has an excellent “stimulus to fatigue ratio” allowing you to train with high frequency and high volume - resulting in rapid gains.

High rep training that keeps tension on the muscles is also more effective than many people realise for both hypertrophy and performance. This works for many reasons: it leads to a build up of metabolites and hormones that trigger protein synthesis, it encourages increased blood supply to the muscle, it causes hypoxia which forces the fast twitch muscle fibres to activate, and it builds extremely powerful tendons.

And, because you’ll be doing 10, 20, 30, or more dips… this also makes it a great way to build “strength endurance” so that you can use all of that power for an extended period.

This kind of high rep bodyweight training has been used by countless prisoners to build incredible physiques without access to gym equipment. Often, this is done with push ups. However, dips can achieve the same benefits in a fraction of the time!

Dips are also a fantastic movement more generally: they build power in the downward pushing pattern (great for vaults, climbs, and muscle-ups), they strengthen the triceps and shoulders as well as the pecs, they encourage good posture and scapula control, and more!

This video explains even more benefits of high rep dips, how to perform them for maximum benefit, and how to build up to them/progress them. Enjoy!