THE PLAN

Men's Fitness - - Gym Feats -

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.

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