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DB kickbacks for Dips

goldengloves Posts: 690 Joined: 2003/09/19	2004/04/27, 07:54 PM Good alternative?
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/04/27, 08:24 PM I love and use kickbacks in almost every tri workout! -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
goldengloves Posts: 690 Joined: 2003/09/19	2004/04/27, 08:49 PM Yeah mutt just got done with my workout glad you responded.....I switched the kickbacks for dips today but I most definatly think im switching back I get more of the burn w/ the kickbacks......I might just add dips as a 4th exercise.....Im back on the routine you set me up with 1st....God this is a killer lol
IMWright Posts: 37 Joined: 2004/02/03	2004/04/27, 09:09 PM mutt can you set me a routine too please? I'm targeting arm thickness right now as everything else is pretty well balanced.
goldengloves Posts: 690 Joined: 2003/09/19	2004/04/27, 09:18 PM You just cant work the arms and expect them to grow you have to develop the whole body as well....Trust me if that was the case thats all I would be doing.....I think bb1 said for like every 15 pounds of mass you add 1"inch to your arms or something like that.....My goal is 15" (not very big but im a small guy so they will look large :)....So I got a while to go.....But I can give you the exact same program mutt gave me and it has helped me alot my before and after pics are insane.....My back is ripped now (when I wear like a polo shirt it just expands it's crazy lol) my arms have gained 1 1/2 inches (My arms were 12" now they are 13 1/2" (still not big) But when I got the "pump" going on they are around 14" or so) I love this program....Here it is if you want to try it out Monday-Back and Biceps BACK Bentover BB rows-10x8x6 Deadlifts-10x8x6 Lateral Raises-10x8x6 Biceps Barbell curls-10x8x6 Concentration preacher curls or Concentration curls I alternate every other week-10x8x6 Alternating dumbell curls-10x8x6 Hammer Curls-10x10x10 Tuesday-Chest Triceps Chest Flat bench press-10x8x6 Incline Bench press-10x8x6 Dumbell flyes (use machine or regular weights) I prefer machine-10x8x6 Triceps Dumbell Kickbacks-Most bend over I like to stand up no swinging either or it will be useless squeeze at the end of the kick and count to 2 or 3-10x8x6 Skullcrushers-10x8x6-BE CAREFUL! Tricep Pulldowns-10x8x6 count to 3 then let up really squeeze the tricep this exercise will fry your triceps and make you beg for mercy afterwards if done properly. Wednesday-HIIT CARDIO on exercise bike 15-20 minutes Thursday Shoulders Barbell front press-10x8x6 Lateral Raises-10x10x10 Rear Lateral raises-10x10x10 Shrugs-10x10x10x10-Keep good form when shrugging shoulders up count to 2 then let down dont jerk up either. Friday-Legs Squats-10x10x10-Make sure you dont go down to far use your weight bench as a guide on how far to go down Standing calve raises-10x10x10-I like to do this with my feet hanging off of a stair or a block is good. Leg Extensions-10x8x6 Stiff-Legged deadlifts-10x8x6 Saturday-HIIT CARDIO 15-20 minutes on bike
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/04/27, 09:31 PM Kickbacks will in no way mimic dips. Dips are a mass type exercise, kick backs are more of a defining exercise. Do dips with added weight, will add much mass to the tri's. ============ Quoting from goldengloves: Good alternative? ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
goldengloves Posts: 690 Joined: 2003/09/19	2004/04/27, 09:34 PM How do you add weight to dips? I feel like I get a better workout w/ kickbacks than dips.....I will add them both :)
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/04/27, 09:55 PM They are both good to do, but dips are much more a mass building exercise than kickbacks. Doing dips for triceps is different than for chest. You must keep your body perpendicular to the floor. Relax all other parts of your body, and imagine that the triceps are the only muscle available to get you back up to the top position. Think the triceps. Does your gym have a belt with a chain? Simply hook a plate or a dumbbell in the chain for added resistance. You may want to try between bench dips, you may be able to get the hang of them better. Just position 2 benches so that your heels are just on the end of one, and your palms on the other. Again, relax all other bodyparts, and drop down. Now, imagining your triceps are the only muscle available to get you back up, come up in a deliberate mode, "feeling" the triceps. You can place plates on your lap for extra resistance. Remember, you need a stone before you can sculpt it. Practice your form. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
goldengloves Posts: 690 Joined: 2003/09/19	2004/04/27, 09:58 PM I workout in my home so I tried them out at the end of my bench....On my 2nd set is when I felt it really burn and a struggle for me to get back up with.
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/04/28, 07:57 AM BB is right! Dips add more mass than kickbacks. AS for me I find that with dips I have a very hard time working the tri and not my chest or shoulders. I use kickbacks as a warm up exercise as I find the warmup my elbows and I need that. That said dips with you hands on one bench and your feet on another or a chair are a great way to add some mass to them. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
fitinboise Posts: 73 Joined: 2004/03/17	2004/04/30, 06:20 PM that looks like a sweet workout. =)