Secrets From The Strongest Man In Calisthenics
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- čas přidán 1. 06. 2024
- Want to learn dips from a world record holder? Our guest is Matthew Zlat, a streetlifter with a personal best dip of 195kg added, an amazing feat of strength. Discover to dip correctly and lift the most weight possible and get stronger with calisthenics. This exercise will blow up your chest and triceps - an underrated exercise in bodybuilding for muscle gain. Avoid making the common mistakes beginners experience with bad form dips.
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Everything he said is on point. People who say that if extension in the back is happening is cheating,its because they are not diping +195 KG on the belt.
Yeah, a small extension is inevitable.
Also people use "little cheats" on everything to lift heavier ,big arch and very wide grip on bench ,lowbar and wide stance on squat ,kipping on pull ups ,those may be not the most hypertrophy "optimal" things but nobody cares when you are lifting heavy ass weights
@@fabioooh He is not cheating a bit. Its a strict dip with +195 KG.
For bodyweight, it does look bad but for heavy weights yeah def
@@fabioooh Why cheat? Just get stronger and do it right lol
Gotta say, ive been doing Calisthenics for about 4 Years now, your one of the guys who got me started and teached alot of good technique, thaks for that. Here in germany are so few people who know Calisthenics, but i got alot of people into the sport and they like it alot ... KEEP SPREADING THE MESSAGE
Good job mate , do not give up 🔱
Daniels form on dips looks WAY better to me but maybe its because the other guy has such heavy weights its not possible to do the dip with same form.
Are you saying the weight is too much for him to maintain form?
@@brianlamptey4823 he has to compromise his form to lift more. His goals are different from Daniels's
Two different goals. One is to lift the most while the other is hypertrophy.
@@dvm7005 Yea just like a powerlifter bench with a crazy arch vs a bodybuilder bench
@@brianlamptey4823 indeed
Thank you very much Mathew, Daniel.
Occasionally, I break my PR yesterday doing 95 lbs dips!!!, btw I weight 158 lbs :). Thanks Daniel, greetings!
Yo nice
Reps?
@@embersandash Approximation sets, starting with 30 lbs, one rep, then adding 10 lbs, one rep again repeating untill I reach one fail rep (100 lbs was no accomplished), so I downed 5 lbs and completed a clean rep. So basically my train was, 1 rep for 20, 30, 45, 55, 65, 75, 85, 100 (f), 95, then 8 paused reps for 90 lbs. Then 4x70, 6x60, 2 sets of 8x50, 2 sets for 8x40 and 2 sets for 8x30. I didn't reach complete muscle failure but I feel very proud about my performance. Completed in 1:20 ~1:40 ish hours.
@@lewin6348 that’s very impressive. My PR is 70lbs for 8 reps at 165lbs. I’m now 160, and I’m at 65lbs for 8 reps. I’ve never tried to 1RM my dips… maybe I’ll try.
@@embersandashgoing for 180 @ 138🔱
Great video thank you for these advices 💪
Great info on dips. The thought of a closed chest on decent is interesting.
learned a lot about dips through this guy amazing
Thanks Dan and Matthew zlat pure beast 💪💪💪 does these form cues apply to rings as well
I like how you explain his advices on video showing us wrong and correct movements because its not always clear 💪🏋️
good point, this video was well produced. Most other channels would just have clipped the webcam and called it a day.
Amazing speaker, amazing athlete, amazing worker, amazing person
Superb video
Amazing explanation, his English is so good
I have a video suggestion or maybe you already did such a video.
The expectations for your progress with calistehnics exercises. Like what can you expect in which time period based on intensitiy, etc.
Because i feel sometimes i lose the sense of reality of what it really takes, since i am not for very long training in calistehnics.
It would be very appreciated, thx for the effort. :)
Brooo thanks 4 subs to english now i can translate that and tahnks 4 dhare knowledge and exp greetings from latam
These tips appear to be about maximising weight lifted. For long term health and overall fitness, is Matthew’s approach to dips still worth following?
I’d say the weightlifters have the answer as they’re, in my point of view, healthy and fit. And it seems to be : yes
I know that some train dips to strengthen joints and stretch the muscle. Engaging your pecs and shoulder in a stretched position train with the joints, the neurologic part and the explosive aspect of the muscle. But this way of training is really complexe : joints will be damaged purposely and therefore the athlete would need longer rest periods. For a beginner it’s almost 100% chance of injury because of the lack of self-body and (essentially) scientific knowledge.
I’m no doctor or trainer, but I’m pretty sure I’ve read some studies about this. Please correct me if I’m wrong.
There is clearly dsoemthing wrong in his form. The weight moves half of what his shoulders do. Say his shoulders are lowering 30 cm from top to bottom position but his hips (with those the weights) are only going down by 15-20 cm. There is some compensation happening when he uses higher weight. If i learned anything in these last 10 years is that in a case like that take away some of the weight and stricting the form is best
If you want to use dips to gain muscles, this isn't the best technique to use, by a long shot
What Matthew says about the open-closed chest becomes obvious with heavy weights on gymnastics rings. The control demand there is even next level - even then I find the dips more comfortable for my elbow and shoulder on rings.
Sure, some freak might pull off the open chest retracted shoulders even then, but for me, closed chest is control and safe execution.
The chains - I gave up on chains past 60 kg added weight, I got bruises from the chain.
Instead, I fashioned a custom belt out of seatbelt kind of material and sewed the ends into a neat eye.
This is small business opportunity - I have not used a good branded belt for hanging weights. The one I did form myself has stayed with me. The brand belts are all too clumsy, interfere with the manhood too much or squeeze too hard from the top of the hip flexors.
Yeah stretch with heavy weights invites injury but it also prevents you from being able to move with full range of motion. So just lower the weight if you don't want to get injured.
Bullshit. Look how deep he can go at 3:20
Hey this is unrelated to the video. I haven't even watched yet but I'll go ahead and ask. When I'm doing Bulgarian split squats and also the deep deep lunges (kneesovertoesguy) the stretch in my unloaded leg causes me to stop before I can finish my set bcs of the pain. Is this just a keep doing it and the stretch won't be as bad. Before I started calisthenics I did bss and they caused the same pain but I also had it loaded.
What is the rib position,how to counter rib flaring out during a dip
Do these tips also apply to weighted dips on rings?
I think it is on strenght bar dips, rings are much different.
We need more from mathew!
I have a question, is it important to alternate training reps and intensity (periodization) or we can just train all year long with 1-5 reps with very high intensity
(For non competitive street lifters)
inform me when u got answer
@@lior3217 i train my main lifts most of the time with high load usually 80-95% of 1rm and every month i take a deload week
Until now it worked for me but some says you need to alternate
No brother no brother don't train with the same intensity all year around because if you train above 85 to 90% off your 1rm all year above around then you will not be able to progress as your progress will be stagnated because you know that if you train above 85 to 90% neural neural adaptation takes place but there's you know there's a limit to the neural adaptation taking place because the if your body weight is 80 kg is the max you can tip by neural adaptation is like I think if you have a decent genetics then you can tip 150 kg is so I suggest you to work on hypertrophy also you can train bw 8-10 rep range and and you should progressive overload within the range of 8 to 10 reps so in this way and then a venue at do progressive overload then when you think that you have built enough muscles for that given cycle, then you can start turning in the 125 range and that will train you neural adaptation Plus myofibrillar hypertrophy and you will get pretty strong and then from there you can do peking if you're an if you are a competitor but if you are not a competitive Street lifted than you do not need to do pigging then simply again start hypertrophy of face you know don't training 1-5 rep range , all year round that's my advice to you.. I can dip 100kgs with the body weight of 70 kgs.. and I am a competitive Streetlifting athlete
@@akthebeast6497 thanks for this great answer,, so you sugest that every 3 month i should alternate between strength and growth?
Yo, at the end i came in with the answer. Pull ups are recoverable very easily, therefore you can train with high intensity all year round. Just make sure u increase the load in the right time and take deload sessions or weeks when needed. (when i asked I did 35 for 8, now I do 60 for 8)
Where can I buy a rope for a dip belt ?
2:49 From the side it looks as if the weight practically doesn't go down.
I honestly don’t see how anyone can argue with this? Sure the guy has incredible feats but this seems like some bull..
Am I missing something?
@@NotYourCitizenAnymore you re not missing anything! It basically becomes a "hold the weight, dynamic movement". You wouldn t be able to go into a 90 degree angle with 150% of your bodyweight strapped on your waste, so he s still strong. But he s not strong enough to move it basically
Does anyone have an exercise to develop the upper traps? I do pull ups, deeps, push ups, Australians etc, I'm getting large, but I really lack upper traps, and I can't rly think about any exercise like shrugs
Shrugs, whether with a barbell or upside down on a pull-up bar
Zlat's dip shows a lot of head bobbing, and very little movement of the hips going up and down. Zlat may be strong as hell for a partial dip, but Daniel's form is A+.
How do you avoid sternum pain / bruising with dips?
Haaw man, i have pain in my sternum for like a year and a half, i've seen osteopaths and all but no one know any solution and nobody talk about this
Watch Micha Schulz his video about sternum pain
From my experience, the directions your muscles are stetched on the dip will determine that pain. If I go wider it hurts at a certain stretch point. Closer no problems at all.
I started keeping my legs in front. Kind of like a half l sit and no longer got sternum pain.
Go for shoulder width dips bro, don't do them on very wide bars!!
amazing, this guy doesn't even look like he's that muscled up to lift that much weight in a dip, wow.
What about ring dips?
Increased intensity. Great for building strong and FUNCTIONAL muscle
@@lucadellasciucca967 Per chi fa i "Dip" con gli anelli da tempo, suggeriresti più ripetizioni oppure aggiungerci un carico?
I've been stuck at sets of 12 reps on dips for several months. Any tips for breaking through this plateau?
add weights and cut down rap range, at least sets of 8-10
^^^^ What he said. Every 3 months or so, switch up the rep range you're working in (as in lower reps, but higher weight OR higher reps and lower weight)
Also make sure you do paused reps. You can also do paused dips with a deadstop. Kills palteaus like nothing
I'm sorry but 12 is too low of a number to have as a plateau, you're not training right
@@moustaphamoussabouh9985 Thats nonsense. Plateaus can happen in any rep range, because rep range simply has nothing to do with it. Plateaus happen (when nutrition and rest is in check ofc) when you've trained a certain "style" long enough and the body starts receiving less and less training stimulus from it, because it's used to the challenge.
"stretch under heavy weight invites injury" -- man knows what he is talking about. He did weighted pull ups with supinated grip and tore his bicep
This is Матвей Златоверховников aka Mathew Zlat from Ukraine. His channel is "Mathew Zlat" btw
“deep enough”
Haven’t we been through this already before though?
Doing extreme weights with little range of motion is not a a path to healthy joints and long term lifestyle am I wrong?
He specifically says he is avoiding the stretch of the muscle so he can get more weight safely.
Edit* meant to post this as a reply to a comment but might as well add to the algorithm
Pls do a podcast with linleehao
Absolutely on point, I tell similar things to others myself. People tend to retract scapula, have their legs behind them, etc.
Seems Like 80% triceps 20% neck movement lol.
i'd say some of these look like 20% triceps 80% neck
how to do the weighted nod
@@simcard027 😂😂😂
@@simcard027 LOL
For me it's 60% chest 40% triceps but I do weighted gym ring dips
If you watch/listen to the whole podcast, he specifically mentiones that his form is not optimal, he only does the movement necessary for competitions
Bro, your dips look so much better than whoever that was you were interviewing lol. Like not even close. Imo that guy is using too damn much weight.
🤩🤩🤩🤩
Yo this is how we do what about you guys
My brain hurt reading this bro
this gave me a stroke
His fingers probably had a stroke typing this
Everyone got different advice. Daniel says open chest, this guy says slightly closed. Lol.
I understand why he uses this technique but it really only applies to maximal strength training and competition. It won't be as useful for hypertrophy or mobility due to the limited range of motion and the lack of a decent stretch at the bottom.
4:27 why does he look annoyed 😂
I think that reaction is more like "ah yeah, of course! Good point" of something like that.
@@Mocorn
He definitely looked annoyed, that’d didn’t look like he was agreeing with him
@@wd7643 thing is, he's the one that edited this video. Why did he chose to switch to this camera angle just to show annoyance? It doesn't match his positive and upbeat style to do something like that!?
Bro Should start armwrestling
Quality over quantity. Quantity doesn't always have to refer to how many reps, it can also mean quantity of weight.
People are criticising Mathews form because it's 'cheating' but the concept is no different from any other movement done in competition.
For example, powerlifters squat only slightly below parallel and use an arch to bench press. Why? Because this reduces the range of motion and allows them to get bigger numbers.
On Matthews channel he even has a video doing 100+ kg dips with deep form but if he's competing to break records it makes sense to optimise his form as much as possible.
You do undertand that this video is meant and being watched by normal people right? The litteral title is how to dip and GET STRONGER! Having to much weight that you need to compensate form is not the way to get stronger and should not be how you dip.
No one talks about ring dips
Because it won't allow you to load max weight
Same shit I wouldn't go as heavy. I do moderate weight but with higher rep range. 15-20 reps, never do anything below 10 reps
@@moustaphamoussabouh9985 that is 100% not why! They are simply less available and less known in general. If you ve been doing dips on parallels, doing them on righs will guaranteed make you stronger then you are right now.
That boi looking chunky
There is clearly something wrong in his form. The weight moves half of what his shoulders do. Say his shoulders are lowering 30 cm from top to bottom position but his hips (with those the weights) are only going down by 15-20 cm. There is some compensation happening when he uses higher weight. If i learned anything in these last 10 years is that in a case like that take away some of the weight and stricting the form is best
This looks just like ego dips.
indeed
This doesn't look right. It doesn't look like he is going all the way down but crunching over. Lower the weights where you don't struggle, no need adding more than you can handle.
I rather do clean push ups than heavy shitty dips
you re not wrong
Stay weak
@@Jhadar lols
That hoodie is not helping with the neck problem...
Yeah, he is moving a sh**ton of weight. But is he though? First things first, I can’t do that. But then again watch how much Daniels Plates are moving up and down during the dip, like actual cm. Matthews are moving just barely. So that way the exercise becomes kind of pointless, for me at least. Also I find Daniels technique to be looking more aesthetic.
So my take away from this video is:
Matthew = bad example
Daniel = good example
Or am i missing something xD
Honestly seeing daniel doing the dip i was realy irritated wether Matthew showed us the not to do poor form version.
these bending and straightening of the trunk... in my opinion, this is cheating and reducing the amplitude of the exercise, hence such large additional weights. Thank you, FitnessFAQs, for promoting the correct technique and not this cheating russian style!
A lot of them remind me of a bird eating seed 😂 they are just swinging their head and neck up and down fast and the weight is hardly moving up or down,if you look like that take the weight off because you are not strong enough to do it properly or in a controlled manner.
He himself saying shoulder below elbow level and doing vice versa .. and even neck movement look like cheating form.
Why don't our interviewer teach the correct approach to this ego lifter.
When he’s doing dips with a lot of weight, the weight barely moves, it’s all body English.
The weight is literally still hanging off his body, what point are you trying to make?
What qualifies this guy to give tips on dip form? Just the shitload of weight he uses doing them? And is wiggling the head around like a "car Elvis puppet" helpful or any kind of good form?
However, most important question remains how to avoid bad shoulder injuries.
I agree. The guy is in no position to teach in my opinion as well. His form is terrible for people trying to become stronger.
The video should ve been titled, how to strap as much weight as possible during dips.
He's been doing this for many many years, this is streetlifting, form isn't meant to be nice and perfect, just like power lifting where deadlifts are sloppy and squats aren't as deep, if anything, YOU aren't in the position to criticize this guy 😂what's your 1RM on dips anyways, unless you're too scared of dips cuz you're gonna injure yourself 💀
@@Jhadar My dip form is actually more or less perfect! Been practicing for the best part of 10 years. You d poop yourself how deep i m able to go and how i m strong throug the entire range of motion.
My point on this video was that we re presented with poor techique throughout the all thing. It s not a friendy video for people that don t already have knowledge of the matter imo
I didn't ask for your dip form, I asked for your 1RM
Yeah Bert ... I wonder why you didn't ask "What do you bench"?
However, do you even know what 're talking about? I couldn't care less if this guy perhaps has an acromiom shape that permits him any sh*tty form one can imagine - or if his shoulders end totally f*cked up in some years.
I want to see, learn, practice and improve good form. And I also couldn't care less about "what do you bench" or what's other guys 1RM. Makes sense?
I think his form is horrible. To me it seems a lot like ego lifting. Why use so much weight, when you cant perform a proper dip with it ?
In contrast your Dips, Daniel, look insanely more clean and better.
Precisely.
This was embarrassing.
You are crazy man, if Daniel was dipping near his max, his form would also alter just Matthew's form would be flawless if he was dipping easy weights for him. Dipping max weight isn't art competition, as long as the rep is validated then the form nazis can say nothing
He focused only on street lifting technique. Not for everyone
@@moustaphamoussabouh9985
“Form nazis” 😆
Proper form is paramount, everything else is isometrics.
“BuT hE’s LiFtInG a LoT oF wEiGhT”
That is the form used for streetlifting competitions. It allows you to use the most weight.
Looks like a video on ego lifting. Daniel, please stick to your thing and forget all these influencers you're sucking up to these days. Your dips look way more impressive
Streetlifting and weighted calisthenics aren't exactly the same, that's why Daniels from looks better and why Matthews dips are much heavier, understand the difference and purpose first before making comments like this
This dude performed, maybe, one proper dip.
Sorry, not a great choice for instructional video…guy’s ego dipping.
???
keep barking
Bro´s a world record holder and you´re critizing his form... basement dweller take
@@dylh7559
As a world record holder, he should be embarrassed by his half-assed dips.
But, feel free to do quarter reps on important movements like weighted dips…maybe you can ask him for advice on calves next, looks like he’s been doing shit-reps on those too! 😆
The guy has been doing weighted one arm chin ups and 100kg+ dips with perfect form since he was 14 15 years old. i don't think your opinion really matters to him or to daniel lol
Not impressed with the guy at all , it didn’t look to me that he did them correctly at all !
Your technique is the much better!!!!!!! Its not about how much weight you have between your legs.This criticism comes from a 73yr old man who has been training before either of you where born.
Your videos are all that’s needed!!
Clownworld!. Drop the weight and get a full range of motion.