― Gary Busey
1) Dip Support Hold: 2-4 sets of 2-20 seconds in duration.
2) Scaled Dip: Start with 2-3 sets of 5 reps (or as many reps as you can do up to 5). Increase sets and reps until you can do 5 sets of 5 reps of SOLID Scaled Dips.
3) Dip: Start with 2-3 sets of 5 reps (or as many reps as you can do up to 5). Increase sets and reps until you can do 5 sets of 5 reps of SOLID Dips. Once this is achieved you can continue to increase the volume or buy a monkii-weightbelt so you can suspend rocks, logs, or even small children from yourself for increased intensity.
If it's not obvious, I love monkii bars. I'll never forget the first time using them. All I could think was, "YES!!!". Hopefully you had a similar feeling. I loved the tapered handle, the powder coat, the color, the name, the feel, but what made me so excited was monkii bars' instability. If you feel slightly epileptic when using the monkii bars, I've been there. A major factor in reducing the amount of shaking that goes on when training is simply time. Your body 'learns' to stabilize itself and synergize muscle activation. I believe that for a lot of people doing Dips is not a strength issue, it is a stability issue. However, once you are able to cross the stability-chasm, you will find that your Dipping rapidly increases. If you are interested in more advanced exercises like Muscle Ups, get solid at these babies. Additionally, if you are looking for an exercise that is highly potent for building upper body mass, Dips are the answer. In closing, I'd like to throw out an official MONKII SOCIETY CHALLENGE for this week. The challenge: 1-minute Dip Support Hold. Give it a shot and share your wildness with the monkii Community