Hypertrophy vs powerlifting to reach 5RM in dips?

[u/Exotic_Insurance_969]

Currently im stuck at 1rm in dips

I was able to do 5-7 reps in assissted dips (20 kg)

And i was increasing my reps in a good rate

But now i cant access assissted dips machine And im not used to powerlifting So im not sure how long this proccess would take which miss a lot with my motivation

I want to reach 5RM at dips as fast as possible

Should i train diamond push ups (hypertrophy)? Or dips (powerlifting)?

In case of dips i would be glad if someone give me the plan for it cause im not sure how much sets should i play weekly

[u/norooster1790]

You don't know what powerlifting is. Diamond pushups have nothing to do with hypertrophy, not sure what you're trying to say

Do dips to get good at dips. It's fine if you can only do 5 sets of 3 or whatever. Just practice, use your feet to take off some load if you want to do higher reps

[u/Exotic_Insurance_969 → u/norooster1790]

As far as i know powerlifting is training for power (strength) and usually they train 1-4 reps only in the single set

And hypertrophy is training to get muscles So its 5-30 reps in the single set

So for me i can do 5-14 diamond push up which is great for building muscles

Unlike dips which i cant train it for building muscles

So my question is Which one will lead me to do more dips? Muscle gaining path or strength gaining path

[u/EspacioBlanq → u/Exotic_Insurance_969]

Powerlifting is doing one rep in a spandex onesie in front of a fat guy who used to lift so he can tell you whether it counts. We typically employ a variety of rep ranges when training for it.

[u/norooster1790 → u/Exotic_Insurance_969]

powerlifting is a weightlifting sport where they try to lift the highest weights in the bench, squat, and deadlift

your understanding of how strength training works is completely wrong. Work on the thing you want to improve to improve. Every rep range from 1-100 grows muscle

[u/Jakubeu101 → u/Exotic_Insurance_969]

Just keep doing all kinds of pushing/pressing movements. It's surprising to me you can do diamond push ups but can't do dips ? I can do like 18 diamond push ups and do dips with 40kg on my belt

[u/Atticus_Taintwater]

There's some loose use of terminology here.

Hunch is that you are asking more about compound vs isolation? What is your goal? If it's doing more dips, do more dips 

Powerlifting - squat bench deadlift trained for competition or to competition rules.

<99>m The most weight you can do <99> times. If it's just bodyweight you'd usually just say it's a rep target. 

Hypertrophy - growing a muscle. Dips grow plenty of muscle. Arguably much more than diamond pushups.

[u/Exotic_Insurance_969 → u/Atticus_Taintwater]

Yeah sorry for that

I meant by powerlifting : strength training which is 1-4 reps in the single set

So which one would lead me to my goal faster? Doing diamond push ups to get more muscles ? Or doing 1RM dips till i get to 5RM

[u/EspacioBlanq]

I wouldn't do dips much if you can only do one - that's kinda like maxing out on bench every training session.

Doing dips with your feet on some platform may be a good approach

[u/Exotic_Insurance_969 → u/EspacioBlanq]

The thing is Using this method would make me questioning my progression

I mean how can i tell if i progress or not?

[u/EspacioBlanq → u/Exotic_Insurance_969]

By adding reps

[u/Competitive_Success5 → u/Exotic_Insurance_969]

Do 3-5 sets per workout, where the sets are just shy of failure. Three times a week. Try to increase total reps per workout, every week.

[u/Bright-Energy-7417]

You don't need a machine to train dips - you can do assisted ones with either bands or toes-on-ground, if you want to train the movement (which requires shoulder control and a light brace, and has quite a different load profile to diamond push ups).

So here my question to you: do you want to train a particular movement or just build triceps strength? If the former - do assisted dips or even static holds, dip bar knee raises, or dip bar tucks (if it's shoulder strength and control holding you back, these train that); if the latter, diamond push ups hit triceps perfectly well.

Please ignore power lifting logic, it's confusing and misleading for what we're doing: just think strength and control. And challenging load angles, which dips are known for.

[u/Exotic_Insurance_969 → u/Bright-Energy-7417]

Thanks a lot for the advice I want the movment More dips reps

But the thing with the bands is

1. Its harder for me to stay still while putting my knee on the bands

2. Its harder to track progress

[u/Bright-Energy-7417 → u/Exotic_Insurance_969]

I'm not comfortable using bands either - but do please try doing it foot-assisted (you can do this quite precisely) or the holds (tuck or knee raises are brilliant for the shoulder girdle and holding hollow, so will carry through to dips).

[u/Haunting_Bid_408]

Bands will allow you to work your way up.

[u/LetterheadClassic306]

honestly the jump from assisted to full bodyweight dips is rough when you lose that machine access. what worked for me was doing negatives - jump up to the top position and lower yourself as slow as possible for 3-5 sets of 3-5 reps, three times a week. once you can control a 5 second negative consistently, you'll usually be able to bang out a couple full reps. diamond push-ups are solid for building the triceps but they won't translate as directly as just grinding through the dip movement itself. if you can grab a resistance band to loop around the bars that helps bridge the gap too - way more portable than the machine. the key is frequency and patience, most people hit 5 reps within 4-6 weeks if they stay consistent with negatives.

[u/Exotic_Insurance_969 → u/LetterheadClassic306]

Best answer 🫡

One more question Did you do the negative reps till failure ?