The Weighted Dip Solution
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- Опубліковано 28 чер 2024
- The ULTIMATE guide to weighted dips! Max gains without sternum or shoulder pain.
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0:00 Introduction
0:20 Rushing bodyweight
2:47 Higher reps talk
4:42 The standard
7:47 Base gains
9:53 Tempo paused dips
12:09 Deficit pushups
13:28 Decline dumbbell press
14:21 Dumbbell pullover
17:00 Armor workout
17:35 Less stretch?
18:17 Ring dips
12:20 Partial dips
21:00 Dead dips
21:31 Chain/Band dips
24:22 Slingshot dips
26:27 Connective tissue
26:51 Band flys
28:35 Leonidas Strong Tee
29:09 Knees Ring flys
29:45 Band pullovers
30:13 Full scapula movement
31:00 Inverted rows
31:21 Pull-aparts
32:10 Shirokov Band Dips & Pushups
33:17 Conclusion
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#calisthenics #weighteddips #dips - Навчання та стиль
The universe has spoken
lol didnt you just upload a dips video?
A crazy coincidence for two, instant classics 😂😂💯
My viewers can check out your video right here, if they haven't already!
ua-cam.com/video/690ZMRpxaac/v-deo.html&t
It's what the main fit tube guys do. If one does dip vid so does someone else. If someone does a lower back vid so does everyone else. For the algo. I remember a day where thrall, alex, AND Bromley all posted the same topic
I love how supportive you guys, GVS and NH are. The GOATs.
@@irunthepeg Please don't forget Bald Omniman
This is your best physique yet
Easily, thank you! Did it on a 100% plant based diet too. Way easier cut than last year, preserved more strength/size probably since I had way more energy.
@@AlexLeonidasthe Problem is many vegans getting Problems later in a few years ..Plant based is Not healthy...good nutrition means eating everyhing... Eggs are the best Protein for your Body and you would Look even better now...but the Problem is many get brainwashed by some bullshit ...i Stick to what proves best Results for 2000 years in human History Not a vegan UA-cam Trend that lowers your Testosteron and Muscle and generel health
@@AlexLeonidasbro is busting all myths !!
@@AlexLeonidas hey Alex, you always tell us about plant based diets, don't you eat meat, or is there benefits to plants only? Would love it if you made a video about it❤❤
@@AlexLeonidas Alex, I've been gradually reducing my diary and meat consumption mostly for the health and longevity benefits. My goal is to eliminate them completely but I'm STRUGGLING to hit more than 100g's of protein per day. I mostly eat a lot of legumes (beans, chickpeas, lentils) and oats, and also include eggs for the protein,. I've been following you for years but I didn't realize until recently that you also were following a plant-based diet I would love to hear what you eat to achieve such an insane physique ! I really hope you're planning to do a video on this !!
Much love and respect ✊.
This guy is a slap to all fake nattys on the internet
Those degenerate frauds should have listened to the old school greats. One day they will regret their decision.
borrowed gains on borrowed time
@@supermarkethobo9567Facts
@@supermarkethobo9567Damn 😂
@@AlexLeonidas Damn... agreed
Dips are OP. Stability of a barbell, the stretch of dumbbells.
Unrelated: what’s your music of choice alex? I know you’re somewhat of a metal guy
That's a beautiful way to phrase dips my man. My collection is 95% metal which includes various subgenres. It's hard for me to listen to anything else, except for maybe some occasional videogame music and some chill jazz/classical stuff when writing.
Masterful description of dips. The mental aspect of fitness is just as important. Clarity can produce motivation.
@@AlexLeonidas Do you listen to 80s metal or modern metal?
@@AlexLeonidasdo u like tool and deftones :D
@@wtfhahahaha One band that he likes that you may have never heard of but should check out is Be'lakor. Also Shadow of Intent. That last one has instrumental versions of their songs if you don't like the harsh vocals.
He real af for saying this. Y’all don’t wanna hear it though. Master your body >
You know what's up!!!! I've had a lot of novices get made at me for saying that, but it's the God honest truth and is obvious to anyone who's done any basic research into the Calisthenics world.
Bro looks next level
Making some Baki gains!
@@AlexLeonidasThat’s no exaggeration, you’re inspiring me to keep going.
Grainy and dense. You get better every year Alex. Your best look ever. You always learn and are open to new things. Proud to have been a longtime
Follower of yours.
Muscle maturity is a real thing, honored to have showcased this entire journey OG!
@@AlexLeonidas 2013 Alex would be shocked and hell 2016 Alex would be blown away. You were able to look full af while shredded
He open to steroids
bro just dropped the weighted dip movie 😭
Love it 💯
Alan Thrall just posted this too lol. Dips are my fave besides pullups. We eating good.
Now that's a strong coincidence lol!
This guy is a fucking legend. I've been lifting for more than 2 years now and every time I got intermediate I got injured (not lifting related ironically lol) and lost all gains 3 time now. This guy is the one that helps keeping the fire going the most and keeps me humble and honest
The days of sternum and shoulder pain are over! This is the most complete weighted dip solution on the internet, covering every possible problem. Blow up those watermelon pecs, and get strong without injuries. No excuses! Also check out my NEW official barbell bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar
The heavy dips+volume dips and heavy OHP+volume behind neck OHP combo made me realize that it is my way of getting stong and jacked on pressing and all benching I do is on medium/high volume fashion, because heavy bench dosen''t feel natural for me, your channel is pure gold!
What's more impressive than dips is how Alex can pack so much volume of words in a 34 minute video and maintain my attention. Truly awe inspiring.
I just discovered your channel from a video from you posted four years ago. Your transformation is unbelievable. So diced so shredded
Jesus. Its been awhile since I popped by and your physique is already peaking again(for the 7th time)....man has no limits with his workouts and content
Alex, I know you’ve given us plenty of tools to craft our own routines over the years, but it would be so great to see a weighted calisthenics program💪
ABSOLUTE MASTERCLASS. Nobody is out here doing it like AD.
YOU ROCK JUSTIN!! Thank you so much.
Dips are amazing. The chinese weightlifting team choses dips over bench press. Because dips build the muscles that stabilise the shoulder and because they keep your shoulder mobile. These are 2 massive advantages for dips over a bench.
Old school but effective!
Can confirm the whole joint thing when doing weighted dips too early, I was doing weighted dips at around 160 doing around 15 reps with a 40 pound plate, eventually I injured my right wrist and it’s never been the same, can’t even do normal push ups without feeling pain there
Alex genuinely looks like he belongs with the other greek statues carved from stone
Thank you Jason, the ancient Greeks used to do weighted dips with armor on! I'm certain there were physiques that resembled mine.
@@AlexLeonidas If only we had a statue of you so that people 500 years in the future see what a legend you are
I love the videos about the dips and bringing them into the light.
The people I talk to laugh at me when I bring them up and I don't see many people do these in my gym.
Thank you!
I'm amazed to see your progression not only in the maturity of your muscular development and technique but also your ability to explain and coach in such a straightforward manner. Kudos for being an inspiration even in times I haven't been watching your content consistently. I've only recently worked into the 30-50 rep range of dips and it has been a game changer for my progression in benching. Thanks for the content and information Alex!
Your videos are a god send for someone who is a recreational lifter and wants to get big and strong. I am an international student in Edmonton Canada and am working 60 hours a week minimum during this summer. Your videos give much needed valuable information without any extra fluff and the way you deliver the information shows just how enthusiastic you are for fitness and the sport of bodybuilding/powerlifting. Thank you for being an inspiration.
Good luck brother hard times are temporary
Long time follower, proud of how far you've come Alexander
I have been waiting for this video for a long time, thank you so much for taking the time to make it happen!
This was my first exposure to your content, and you got an instant sub.
Been on this calisthenic journey for a year or so, and am absolutely gobsmacked by the amount of information you shared in this video.
Crazy brother keep up the good work man and thank you for your service 🙏🏽
Alex, I just have to thank you, since I started using the rings to do dips, my tendons and deeper chest muscles apparently became stronger and I never felt pain in my sternum again. Even my handstands I'm doing normally. THANK YOU❤ Alex, your content always helps me and many people. A hug from Brazil 🇧🇷
Finally a real answer. This is why we watch you💯
Excited to watch this. I’ve been recovering from a shoulder injury and haven’t been able to do dips right because of it. Also, you’re sounding so much more energetic and healthy now that the cuts done.
The amount of important information given in your videos is awesome! Thank you, Alex
KEEP GROWING MAN
You've made us proud
Keep learning 🎉🎉🎉🎉
Looking absolutely JACKED Alex. Great video
Looking like a HOUSE! 🏡 impressive work my friend! -Gabo
Looking awesome, Alex. Absolute beast mode. I’m absolutely convinced that all of those years of patience spent in bear mode, hitting the basics, working your ass off, and showing the patience to pay your dues, has given you, imo, by far the best natural physique on social media.
Imo GVS is slightly better maybe because he is taller
Awesome video. Everything you could ever want to know about dips. Dips and chins are where my training started. Love them and have been doing them for over 30 years.
The dips is the one of the few exercises where i have injured myself. First time was me doing my regular 4 plate 1 rep max after my deload. The second time was me doing some high rep dips with my bodyweight a few months later.
Safe to say im scared to ever do dips.
Hey alex, I've been doing mostly bodyweight exercises push-ups, dips, pullups, rows, and chinups, and what I've found after over a year is I've never had a problem with dips, I actually had less pain from them then pushups, this was because of my strong emphasis on technique and getting to 20+ reps which has been achieved. I'd like to thank you and fitnessfaqs for your amazing personality and drive to teach. I'm now going to start a concurrent periodization program involving weighted calisthenics. Wish me luck!
A work of art , Alex. You Inspire a whole set of real natty s out there. Keep going brother. 💪🏻
I have finally transitioned to weighted dips and i have only added 10 lbs. I went from assisted, to bodyweight, to slow eccentric paused at the bottom. I have been training dips 2x week for about 3 years. Im nowhere near the level that people like alex are at but it was a great accomplishment for my progression. Thanks for keeping it real and inspiring natty bodybuilders looking for real no bullshit info man for real.
This amazing! I watched the whole video before asking about elbow issues. You covered everything!!! This is great work. I hope you clip this and farm this content on all your platforms! This is value! This is fine work, sir.
First Alan Thrall now you, I get it,I'll start a dip specialization.
So close to 400k man, as a teen you've taught me so much on good training and staying with it for the long run! I aspire to be even half as big as you
You so right about not rushing to increase weight.
Exact video I needed. You’re the man Alex.
Damn that lighting has you SO JACKED! I literally didn't hear a word you said because I was so mesmerized by your body and burning with envy over here.
You are the most inspirational natrual
Wow your channel is full of insights and 100% BS free! Thank you!
Thanks for the masterclass Alex !
Dude's physique is insane. Well done, sir.
Finally, it's here! I've been waiting since December.
Thank you for your patience! Finally got around to making it, took a long time to get all the clips and design everything.
@@AlexLeonidas It was well worth the wait, man.
Great video, man! Will definetly try those high reps bands triceps extensions and flies!
So glad I found this channel, you're a beast bro
My brother in leverage, this is the video I needed.
dope video Alex! Definetly gave me some ideas for my next sessions
34 minutes about dips , Alex is the reason I’ve incorporated weighted dips into my training routine
Hey man! Yeah for anyone doubting calisthenics. I am 230 pounds and 6’3. I hit 31 dips back several months ago. Over the past few months I’ve been taking my time slowly adding weight since that marker. I remember you talking about the 30 rep marker before. I finally hit it and have been slowly adding weight since! So yes, high rep bodyweight workouts are 100% effective effort matters boys 🔥
i added weight after the 24 rep marker, i got impatient, i still do around 20 reps sets during my low intensity phase.
So 30 reps is efficient for gains doing body weight exercises? How many sets?
So I have the same measurements as you at 6’3” and 230 lbs. I used to get up to weighted dips of my body weight plus 90 lbs and making get 5 reps at the most. Using free weights has been way more beneficial than calistentics. Anyway, I don’t know what my point is. I just don’t like this bald manlet. I ordered a program from him like 8 years ago and never got it from him. Anyway, screw this little man.
im 6'6 270 pounds i can close grip bench 345lbs with pause and can do 0 dip :)
6'1 210 lbs and around 25 dips. Coud had some weight but its not necessary
Started implementing dips back into my program today with paused dips in the stretch to try minimise the pain i typically receive from dips. This video couldn't have released at a more convenient time!!
Amazing, you’re an inspiration brother !
As someone who trained a shit ton of calisthenics, this video is the best thing on dips I have ever seen, incredible work Alex, thank You
Love the advice about the pullovers. I've seen a lot of improvement in my sternum and how I feel over the last few months. Good video all around
33:43 I can confirm this 100% man I have searched far and wide wasting hours to find out what you told us in 34 minutes this video it literally gold for those with Sternum pain
masterclass. learned a ton. thanks
Finally a new long video 💪
Alex you inspiration I watched in early days. I think you are one of the best UA-camrs with great knowledge. You are super strong 💪🏾 you have a perfect physique.
Looking awesome man!
This was a very solid video!
Looking jacked my brother 💪💪 Gotta get those dips back in my plan
Good video and great point, first thought is always adding more weight. Ideal Rep ranges are quite diverse across different exercises
Would you mind doing something like this for pullups and elbow pain?
Great video!
This video came out right as I started doing dips AND rushing to do them weighted before I could even do 20 in one set. Thank you dearly Alex
You're all set now brother, timing is everything!!
Can you do a lighting breakdown of that gym you’re working out in? Best lighting I have ever seen.
Thanks for the video 🔥🔥🔥 awesome info
thanks for the super insightful video
Thank you Alex! 💪
Oh man!! you’re revisiting your older video! This is really cool too see
The first time i was retracting my scapula like bench exercice i was experience some shoulder issues, the last dip vedio you said you can let your scapula move with the move pattern now i feel amazing.
I think dips are gonna be one of those exercies that i just wanna get to perfect form slow bodyweight dips and i'm good because really the effective hypertrophy range ends at 50 reps considering that my heart is fit enough. It's gonna cost me fatigue but honestly it kinda makes it more relevant to real life situations.
Hey Alex any tips on making videos on mental fortitude, your discipline is almost unheard of 🔥
So underrated... Dips are King👑.. It's like an upper body squat for the chest, delts and triceps.
A great strength and mass builder..
Inspirational bro!
i love the pull up/ dip combo
This video is a god send. Alex is so right, I rushed into weighted dips and frequently had shoulder pain. I can do 30 dips in one set and I'm going to keep milking the body weight dips and truly master them. Starting with pause dips, they immediately cut my reps in half but I want to master them!
As Mentzer pointed out as well the dip is the upper body squat, so many things to do, tension and different spots to build a base into a weighted dip.
I loved doing dips when I started working out, primarily because they looked cool AF. Now, 'cause of an elbow injury they hurt a little. I have been slowly working on recovery by doing bands and just better exercise selection, hope one day I can do them again pain free!
I started hitting dips at the start of my push days a few months ago.
I'm FINALLY seeing and feeling progress in my chest. Before, I would never feel my chest working, even pushing as hard as i could. Now its getting sore after the first set, feeling AWESOME.
Dips are great.
Man he looks so insane! It is just legendary
imo Dips and pullups are the 2 best upper body exercises
Absolutely, I think OHP is in the top 3 just below them.
Your opinion is solid
yo, Alex. As a shorter guy myself, I recently ran into something you talked about with the legs dominating the upper body.
I ended up switching some things around and I think it would be really cool for you to drop a program related to your aesthetics and move preferences. I know you said you had maybe plans for it on a podcast a while back, and that you often post your workouts here but an actual (boostcamp or not) program would be great to see. Looking great, man.
Looking absolutely insane, Alex. I cant help but see some potential in the forearms! 😅
Alpha Destiny with another banger💪🏾💪🏾
I had my funny bone nerve triggering on all pressing. I realized i neglected tricep work when building a base, stopped pressing for a few months and did dips atg, direct tricep work. Back to pressing now and no elbow issues. Shoulders feel great getting extreme chest stretch on dips
I would love to see your version of this video for weighted pull ups too pretty please! ❤
The dark background reminds me of the old bear mode videos lol Alex still kicking ass
Great watch tks
Finally! Managed to build myself up to almost a 2 plate dip last year and then I got the sternum injury. Havent done it since then. Hope this video will help
Love weighted dips but I’m also a huge fan of dip machines if they’re properly designed. Perfect stability with the same pressing motion is awesome.
looking INSANE bro
Would love an indeph bodyweight training guide from you. You know way more than all calithenics youtubers
When Alex uploads a 34min long video, you watch all of them and pay close attention 🤓🔥
i thought 2 years ago alex had peak natty physique, but holy shit ive never seen a better natty physique in my life before now