Substitute for dips in 20 rep squats

Discussion in 'Strength & Conditioning Discussion' started by LZD, Sep 14, 2010.

  1. LZD

    LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,313
    Likes Received:
    289
    What exercise would you recommend switching out for dips in the traditional 20-rep squats program if they aggravate your shoulders?

    What other exercises can you do with the 20-rep squats program?
     
  2. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    Bench?
     
  3. BoxingFan123

    BoxingFan123 Purple Belt

    Joined:
    Oct 27, 2009
    Messages:
    1,989
    Likes Received:
    634
    Cable or DB flys
     
  4. LZD

    LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,313
    Likes Received:
    289
    Would you use a sets reps scheme or something? I don't know, benching 3 times a week with 3 sets to failure seems a little like overdoing it.....

    I know people rail against modifying programs, but would it be possible to modify it like this:

    (bold parts replace dips and chins)

    squat 1x20
    bench 3x5
    row - 3x5

    squat 1x20
    MP 3x5
    chins 3xF

    squat 1x20
    bench 3x5
    row 3x5
     
  5. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    Assuming you're doing the circuits as prescribed in the original super squat program just do three sets to failure or twenty reps (whichever comes first) on bench. If you hit twenty reps increase the weight next time. How hard is that? Bench isn't somehow magically so much more strenuous than dips that it won't work with the same loading parameters. Just do it.
     
  6. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    And don't replace chins, wtf are you thinking?
     
  7. grrthetree

    grrthetree Green Belt

    Joined:
    Mar 27, 2008
    Messages:
    1,421
    Likes Received:
    0
    Location:
    Florida
    Yeah I'd go ahead and keep the chins the way they are.
     
  8. Revok

    Revok Brown Belt

    Joined:
    Feb 2, 2006
    Messages:
    4,030
    Likes Received:
    16
    Location:
    Om Tat Sat
    Tends to be the only people who think they ought to modify the 20 repper program are people with zero experience of the 20 repper program. Believe me, you will not be capable of 5 rep sets after the squats. It's a program for rapid hypertrophy and the high rep upper body stuff is a part of that.
     
  9. LZD

    LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,313
    Likes Received:
    289
    Ha. You're right, I am a complete noob. But the reason I suggested 3x5 Bench was the amount that people jack in a circle over SS here and hate on higher rep stuff.

    Being a noob I didn't realise bench would be comparable.

    The other issue with chins was my lack of bar to use at home, but fuck it, I am making my own.


    Thanks for the replies everyone.
     
  10. Oblivian

    Oblivian Aging Platinum Member

    Joined:
    Mar 7, 2006
    Messages:
    41,048
    Likes Received:
    11,233
    Location:
    Merica
    The two lifts that I have made the most progress on recently are Push Press and Squats. On Squats, I am doing a 20 rep squat set every other week. On Push Press, I was doing a 10 rep max effort set every week. High rep work definitely has it's place. A shitload of people run the 5/3/1 where you end up doing a high rep top set. I do have to say that I am not a huge fan of high rep work by itself though. I think you should also be working a heavy, low rep day on any lift that you are also doing high rep work. Anytime that I've ran a high rep program without heavy, low rep work, I always seem to crumble when upping the weight for a low rep set. My projected max will be MUCH higher than my actual max because I'm not used to handling the heavy weight.
     
  11. Miiiiiiighty

    Miiiiiiighty Silver Belt

    Joined:
    Mar 19, 2006
    Messages:
    14,925
    Likes Received:
    2,833
    Location:
    France
    There is a reason why theorically the sets of pullover are long , and the dips and chins are to the max after the squat .

    And that reason is max hypertrophy ( via among others pump and blood flow ) . So given the fact that you are a noob you would be well inspired to follow the original program not an hybrid SS with Squat and milk .
    You will have the time to do SS or Bill Star later , chose a well proven program/routine and stick with it .
     
  12. LZD

    LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,313
    Likes Received:
    289
    Just to be clear: I don't want to do a hybrid program. It's just I can't do dips. But thanks, you are right.
     
  13. PariahSmithee

    PariahSmithee Yellow Belt

    Joined:
    Oct 15, 2009
    Messages:
    165
    Likes Received:
    26
    Why not get your shoulders right first...can you OHP?
     
  14. TrainingAdict

    TrainingAdict Orange Belt

    Joined:
    Dec 13, 2004
    Messages:
    487
    Likes Received:
    17
    Don't do 3v5 for bench unless they are on off days or days when you're not doing 20 rep squats.

    You're better off doing 3v8 or 2v10 and work up.


    I know higher rep stuff gets crapped on a ton here, but your 3v5 will be absolute garbage after a set of 20 rep squats.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.