This plan, concocted by Ben Crookston of trainheroic.com, requires three days of dips a week, but don’t fret – you can do them during a regular gym workout or as a separate session. After four weeks you should be able to do at least twice as many as you could before you started. Here’s how the plan breaks down.
DAY 1: HEAVY WEIGHT
‘Do some lighter warm-up sets that don’t count towards your total,’ says Crookston. ‘In your work sets, choose a weight that makes the reps hard but doable. If you have to break up the final set with a few seconds’ rest before the last rep or two, that’s acceptable. Rest for three to four minutes between sets.’
DAY 2: LIGHT WEIGHT
Add much less weight than you used on day 1 – 10-12kg will do it. ‘Break the reps up into as few sets as possible,’ says Crookston. ‘Time yourself, aiming to go faster each week.’ Completing all the reps in a single set is the goal.
DAY 3: UNWEIGHTED
‘The goal here is to get the most reps possible in total,’ says Crookston. ‘So don’t “hit the wall” at any point. Stop one or two reps shy of failure on each set.’ Rest for two minutes between sets.