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The one fifty dips training program
If you're interested in toning your triceps and increasing arm strength, follow this
six week training program and you'll soon be on your way to completing 150
consecutive tricep dips!
Think there's no way you could do this? I think you can! All you need is a solid
plan, plenty of discipline and about 30 minutes a week to achieve this goal!
No doubt some of you can already do 150 consecutive tricep dips, but let's face
it, you're in a big minority. Most of you reading this won't even be able to
manage 15 dips. Actually, I'm sure many of you can't even do 10.
However, it really doesn't matter which group you fall into. If you follow the
progressive dips training program, I'm positive you'll soon be able to do 150
tricep dips!
The one fifty dips training program
what is a tricep dip?
According to Wikipedia, a traditional dip is an exercise used in strength training,
primarily to train the triceps, but with major synergists being the anterior deltoid,
the pectoralis muscles, and the rhomboid muscles of the back (in that order).
Instructions for "good-form" dips
Stand with your back to a chair or bench. Be sure that the object is sturdy and
can comfortably support your body weight. Bend your legs and place your palms
on the front edge of the bench, with your fingers pointing forward. Slowly walk
your feet out in front of you, until the majority of your body weight is resting on
your arms.
Inhale, and keeping your elbows tucked in at your sides, slowly bend your arms
and lower your body until your upper arms are parallel with the floor (see pic
below). You should also notice your hips have dropped straight down toward the
floor.
Hold for a second, then exhale and straighten your arms back up to the starting
position. You've just performed your first tricep bench dip!
Be careful not to lean forward from the bench or lower your body past the arms-
parallel-to-the-floor position, as this will place excess stress on the shoulders and
potentially lead to injury.
It's also important to keep your core engaged as you perform the dips, and NOT
use momentum to lower or raise your body into position. Focus on natural,
rhythmic breathing as you continue to perform the exercise.
To keep the focus on the triceps and not the shoulders, be sure to keep the hips
close to the bench or chair. If you're struggling to perform the dips with your legs
out in front of you, make things easier by moving the feet closer in. You can
always make things more challenging by walking the feet out, crossing one leg
over the other, or even elevating them on another chair/bench positioned in front
of you.
Remember, the main aim of the one fifty dips program is to improve your arm
strength, tone and general fitness, but don't lose sight of the importance of
making progress with consistent training and constantly challenging yourself.
Give the 6-week program a chance and I know you'll be amazed at the difference
in your arms. Good luck!
Why dips?
Tricep (or bench) dips are a basic and common exercise, widely regarded as the
most effective method of toning the upper arm. The tricep muscles located on the
back of the upper arm are traditionally a difficult area to tone, especially for
women.
Dips are a compound move, involving both the elbow and the shoulder joint, and
use a persons own body weight as resistance. In line with my other workout
programs, tricep dips can be performed almost anywhere and do not require
weights or other expensive equipment.
If you're looking to develop impressive, toned upper arms, you could do much
worse than follow along with the one fifty dips plan.
To tone your triceps and improve your arm strength, all you need to do is commit
about 30 minutes per week, and follow the dips training program as closely as
you can. I promise you will feel much better about yourself and much more
confident after just a few short workouts.
Note: If you have a pre-existing shoulder problem, you may want to avoid this
exercise.
Good luck!
Initial test
Before you dive in and start the one fifty dips program, you should:
obtain medical advice and clearance from your doctor
take an initial dips test.
The test will highlight your current fitness level and determine where to start and
how to plan your dips training program.
initial test: the road to one fifty dips
A G E U N D E R 3 0 Y E A R S 3 0 - 3 9 Y E A R S 4 0 A N D O V E R
R A N K * number of dips performed
5 over 57 over 53 over 45
4 44 - 57 39 - 53 35 - 45
3 37 - 43 34 - 38 28 - 34
2 29 - 36 25 - 33 21 - 27
1 0 - 28 0 - 24 0 - 20
To perform the test, simply execute as many good-form dips as you can. Don't
cut corners and please don't cheat - the last thing you want to do is end up in the
wrong level of the training program! The results may be humbling, but trust me,
honesty is the best policy if you want to maximize your arm strength gains!
Once you've performed the test, make a note (mental or otherwise) of how
many, or how few, dips you were able to perform. As an example, the first time I
performed the test, I managed to eek out 28 consecutive dips.
Before starting Week 1, I recommend taking a couple of days to familiarize
yourself with the program and recover from the exertion of the initial test. You'll
be required to work out three times per week - Monday, Wednesday, Friday
worked well for me.
Don't forget how many dips you performed in the test and if you're still keen to
improve your arm strength and fitness, read on to learn more about the
program.
* If you're concerned about your Rank in the extreme left column; there's really
no need. The scale of 1 to 5 is just an indicator of current fitness, and can be
used as a comparison tool between yourself, friends, family & co-workers.
Most people tend to fall into the lower ranks (1 or 2), which is a great starting
point for the plan. If you're ranked 1, don't be put off - you'll soon be climbing
the ranks and reaching new strength levels. If you can perform many more dips
than level 5, maybe you need a tougher plan?!
Week 1
So, you've completed your initial test and you're keen to start the program?
Great!
If you managed 6 or less dips in the test, follow column 1.
If you completed between 7 and 13 dips, column 2 is for you.
Between 14 and 26 consecutive dips? Impressive! Column 3 is what you're
looking for.
More than 26 dips? I would suggest starting the program on Week 3 in either
the second or third column.
For example: let's say you managed 10 dips. Looking at the second column, Day
1 begins with Set 1 (6 dips), a rest period of 60 seconds, before moving on to Set
2 (6 dips). Rest for 60 seconds and continue with Set 3 (5 dips) and Set 4 (5
dips), before finishing with Set 5 and as many consecutive dips as you can
comfortably manage (at least 6, but not so many that you damage muscle
tissue). The 60 seconds rest between each level should allow you to complete the
workout, but you'll probably experience some minor fatigue towards the end.
Treat yourself to a rest day before moving on to Day 2, and then again before
you complete Day 3. I find that Monday, Wednesday, Friday works well and
allows you to use the weekend for rest and recovery before moving on to the
next stage of the program. Feel free to juggle the plan around to meet your busy
schedule, but make sure you rest in between workout days.
week 1: pick the appropriate column depending on your initial test results
D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
up to 6 dips 7 - 13 dips 14 - 26 dips
S E T 1 3 6 13
S E T 2 4 6 15
S E T 3 3 5 9
S E T 4 3 5 9
S E T 5 max (at least 4) max (at least 6) max (at least 12)
D A Y 2 R E S T 9 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 4 8 13
S E T 2 5 10 15
S E T 3 3 8 10
S E T 4 4 8 10
S E T 5 max (at least 5) max (at least 9) max (at least 15)
D A Y 3 R E S T 1 2 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 5 10 14
S E T 2 6 13 19
S E T 3 5 9 12
S E T 4 5 9 12
S E T 5 max (at least 6) max (at least 13) max (at least 16)
Hopefully you made it safely through the first week and now you're keen to move
on to Week 2. However, if for some reason you struggled with the program, I
would suggest either retaking the initial test or repeating Week 1. You'll
probably be surprised at how much stronger you already are and will sail through
the first week and be fired up and raring to go.
If you're ready to move on, let's take a look at Week 2 of the one fifty dips
program.
week 2
Week 1 should now be comfortably behind you and it's time to start Week 2 of
the one fifty dips program. Continue by following the same column of exercises as
you did in Week 1. Don't cut any corners, but feel free to take a little more rest
between each level if you need to. It's also important to be well hydrated before
you start each workout.
At the end of Week 2 it will be time to check your strength and perform an
exhaustion test. In simple terms, perform as many good-form dips as you
cancomfortably manage. Stress your arms by all means, but please don't go
beyond the safety limit. The number of dips you complete will determine at which
level of the program you'll start Week 3. Perform this test within 24-48 hours of
completing Week 2. Good luck!
week 2: pick the same column as you did in week 1
D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
up to 6 dips 7 - 13 dips 14 - 26 dips
S E T 1 5 12 18
S E T 2 8 14 18
S E T 3 5 10 13
S E T 4 5 10 13
S E T 5 max (at least 8) max (at least 14) max (at least 18)
D A Y 2 R E S T 9 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 6 13 16
S E T 2 8 15 20
S E T 3 5 12 15
S E T 4 5 12 15
S E T 5 max (at least 9) max (at least 15) max (at least 20)
D A Y 3 R E S T 1 2 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 6 15 20
S E T 2 9 15 21
S E T 3 6 13 16
S E T 4 6 13 16
S E T 5 max (at least 10) max (at least 18) max (at least 25)
Don't forget, now you've completed Week 2, it's time to take an exhaustion test.
Perform as many good-form dips as you can comfortably manage. Make a note of
how many dips you complete, and move on to Week 3. Hope you're ready for
the next level!
Week 3
You should be a little stronger than you were a couple of weeks ago and able to
complete considerably more dips than your initial test.
If you managed 20 - 26 dips in the latest test, follow column 1.
If you completed between 27 & 32, column 2 is for you.
More than 32 consecutive dips? Excellent! You'll be following column 3.
If you're struggling with the program, don't lose heart. Some people will still be
doing less than 20 consecutive dips, but this is ok. Just repeat the week you
struggled with until you're strong enough to move on to the next level - I promise
it will be worth your while!
week 3: pick the appropriate column depending on your latest test results
D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
20 - 26 dips 27 - 32 dips > 32 dips
S E T 1 13 15 18
S E T 2 15 22 23
S E T 3 9 17 18
S E T 4 9 17 18
S E T 5 max (at least 12) max (at least 22) max (at least 26)
D A Y 2 R E S T 9 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 13 18 26
S E T 2 15 24 32
S E T 3 10 18 19
S E T 4 10 18 19
S E T 5 max (at least 15) max (at least 24) max (at least 32)
D A Y 3 R E S T 1 2 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 14 21 28
S E T 2 17 27 39
S E T 3 11 19 26
S E T 4 11 19 26
S E T 5 max (at least 17) max (at least 27) max (at least 36)
Hopefully you made it safely through the third week and you're ready to move on
to Week 4. Keep up the great work - you're halfway through the program and
well on your way to performing one fifty consecutive dips.
Let's continue with the program and take a look at Week 4.
Week 4
Week 3 is now comfortably behind you and it's time to start Week 4. Continue by
following the same column of exercises as you did last week.
At the end of Week 4 it will be time to perform another exhaustion test. You
should know what to do by now - simply perform as many good-form dips as you
can comfortably manage. As per the end of Week 2, stress your arms by all
means, but please don't go beyond the safety limit.
The number of dips you complete will determine at which level of the program
you'll start Week 5. Make sure you perform this test within 24-48 hours of
completing Week 4.
week 4: pick the same column as you did in week 3
D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
20 - 26 dips 27 - 32 dips > 32 dips
S E T 1 15 23 27
S E T 2 18 28 32
S E T 3 14 20 27
S E T 4 13 20 27
S E T 5 max (at least 20) max (at least 32) max (at least 40)
D A Y 2 R E S T 9 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 18 26 32
S E T 2 20 32 37
S E T 3 15 26 32
S E T 4 15 26 32
S E T 5 max (at least 23) max (at least 36) max (at least 46)
D A Y 3 R E S T 1 2 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 20 30 37
S E T 2 23 36 42
S E T 3 21 30 37
S E T 4 21 30 37
S E T 5 max (at least 26) max (at least 42) max (at least 52)
Okay, time for another exhaustion test. You should be feeling much stronger now
than your initial test 4 weeks ago. Make a note of how many dips you complete,
and move on to Week 5.
Week 5
Depending on the results of your latest test, continue with an appropriate week
and column, even if it means you have to complete Week 3 or Week 4 again.
If you managed 40 - 45 dips, follow column 1.
If you completed between 46 & 52, column 2 is for you.
More than 52 consecutive dips? Great work! You'll be following column 3.
week 5: pick the appropriate column depending on your latest test results
D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
40 - 45 dips 46 - 52 dips > 52 dips
S E T 1 22 36 46
S E T 2 24 45 52
S E T 3 19 32 39
S E T 4 19 28 31
S E T 5 max (at least 26) max (at least 45) max (at least 52)
D A Y 2 R E S T 4 5 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 13 23 24
S E T 2 13 23 24
S E T 3 17 26 28
S E T 4 17 26 28
S E T 5 13 18 23
S E T 6 13 18 23
S E T 7 12 20 28
S E T 8 max (at least 32) max (at least 52) max (at least 58)
D A Y 3 R E S T 4 5 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 17 23 26
S E T 2 17 23 26
S E T 3 19 26 31
S E T 4 19 26 31
S E T 5 15 22 26
S E T 6 15 22 26
S E T 7 13 26 28
S E T 8 max (at least 39) max (at least 58) max (at least 65)
Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one,
and if you've made it this far, you're getting close to reaching your goal. If you're
able to perform more than 60 consecutive dips, feel free to move on to Week 6.
Couldn't quite manage 60? No problem, just repeat the week and you should be
ready to go after another three workout days. Good luck!
Week 6
Depending on the results of your latest test, continue with an appropriate week
and column, even if it means you have to complete Week 5 again.
If you managed 60 - 65 dips, follow column 1.
If you completed between 66 & 78, column 2 is for you.
More than 79 consecutive dips? Tremendous! You'll be following column 3.
week 6: pick the appropriate column depending on your latest test results
D A Y 1 R E S T 6 0 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
60 - 65 dips 66 - 78 dips > 79 dips
S E T 1 32 47 55
S E T 2 39 60 65
S E T 3 26 30 45
S E T 4 19 32 39
S E T 5 max (at least 52) max (at least 65) max (at least 70)
D A Y 2 R E S T 4 5 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 18 26 28
S E T 2 18 26 28
S E T 3 19 30 39
S E T 4 19 30 39
S E T 5 18 26 31
S E T 6 18 26 31
S E T 7 13 23 23
S E T 8 max (at least 57) max (at least 69) max (at least 75)
D A Y 3 R E S T 4 5 S E C O N D S B E T W E E N E A C H S E T ( L O N G E R I F R E Q U I R E D )
S E T 1 17 28 33
S E T 2 17 28 33
S E T 3 22 39 43
S E T 4 22 39 43
S E T 5 20 32 34
S E T 6 20 32 34
S E T 7 18 23 28
S E T 8 max (at least 65) max (at least 70) max (at least 80)
Well? Did you make it through Week 6? If you did; congratulations - you should
be very proud of your achievements and ready for one final test.
If you struggled with Week 6 (many people do), no problem, just repeat the
appropriate week and try again. Maybe an extra couple of days rest will benefit
you?
Final test
If you're reading this page you should be very proud of your achievements and
ready for one final test. As you're well aware, the program you've been following
is called one fifty tricep dips and that's what this final test is all about.
To perform the test, simply execute as many good-form dips as you can. If
you've completed the six week program with no cheating and no short cuts,
experience has shown that you should be strong enough to perform one fifty
consecutive dips!
After completing Week 6 of the program, treat yourself to a day or two of rest.
Eat well and maintain good hydration. Try not to perform any exercises or tasks
around the home that will drain you of energy - you'll need every ounce of
strength to meet your goal. Ready?
Take your time, don't rush and focus on performing ten dips at a time. Breaking
the magic one fifty into smaller chunks will make the goal more achievable and
give you more chance of success. Maintain good form and don't hold your breath.
It sounds simple, but just take it one dip at a time until you reach one fifty! If
your tricep muscles start to burn, hold your position, take a few deep breaths and
regain your composure before starting again. Good luck - I know you can do it!!
If today wasn't your day and you couldn't complete the one fifty, I would suggest
going back a couple of weeks in the program and building up your arm strength
again. Maybe Week 5 or Week 6 would be a good place to build from and help
regain your confidence? Don't give up though, you're closer than you think!
rank