Great Upper Body Muscle Mass – Dips And Chins – Fast Results

It has been my experience that not many body building enthusiasts, or for that matter many sportsman involved in physical contact sports, realize the fast results that can be achieved in building a great looking and strong upper body, through these relatively unknown simple but effective exercises dips and chins. They are two of the hardest exercises to do and get used to.

Discipline:

They are two of the hardest exercises to do or get used too. I say that because a lot of guys will try them, do a few, and then move on to more easier and more comfortable exercises, ie. bench presses, dumbbell flys etc. Why? Because they are exercises that are difficult to pump out 5-10 sets of 10-20 reps.

Set Targets:

I knew a guy and that’s all he did for his upper body. He would set himself targets, ie. Today I’ll do 200 dips and 100 chin ups. He would then break these numbers down into sets and reps, ie 10 sets of 20 reps for dips =200 dips. 10sets of 10 reps for chin ups = 100 chin ups, get the picture.

Those that do take the time out to persevere and build up their reps and sets end up very quickly with great upper body muscle gains and definition not only to their chest but also they obtain a great wide V shaped back, great lats, shoulders, arms and triceps.

Once you feel comfortable doing five sets of 10 – 15 reps for both dips and chins, the next step is to add a 10 – 20kg weight to your body ( tie it to your waist using a belt and hook) and then try and do the same number of dips and chins as you would do without the weights. When you can repeat the same sets and reps with the weight added, it takes your muscle and strength gains to yet another level of growth.

Overcome the Pain:

At first you will feel a lot of discomfort and a bit of pain around the chest area including the sternum, shoulders, arms and triceps particularly from dips. This is due to the fact that it may be a new exercise for you and the fact that you are doing so many repetitions of them. This is normal and may continue for a few weeks until the body and muscles start getting used to the exercise.

Source by Vince Doug Low

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