Chin-ups and dips are definitely the greatest dynamic duo in the history of the iron game.
But, in today’s gym world, most lifters ignore them. They’re like a one-hit wonder that has faded from memory.
Major Meathead
When it comes to building the upper body, most lifters, especially men, find themselves lost at sea.
Even with proof of a better routine, a typical meathead’s upper-body workout still looks like this:
1) Barbell Bench Press 3 x 10
2) Incline Smith Machine Press 3 x 10
3) Hammer Strength Incline Press 3 x 10
4) Cable Crossovers 3 x 10
5) Machine Preacher Curls 3 x 10
6) Machine Cable Curls 3 x 10
7) Dumbbell Front Raises 3 x 10
Total workout time: 2 hours and 35 minutes wasted
During this entire “workout,” the lifter has not trained his back at all. What is even worse is that the lifter will then perform this “workout” three days a week.
I have actually known men who have done this same routine since Kobe and Shaq won their first title in the year 2000. The fact of the matter is that this “training program” will have you going nowhere fast.
To build a great upper body, you don’t need to cram all these exercises into one lame workout. Doing hollow pump workouts is not the right way to train.
To build a bigger, stronger, and more muscular upper body, you need a progressive plan of action.
Success Leaves Clues
Gymnasts have the best all-around upper bodies in athletics.
They perform all their upper body training on the bars and the rings. When they train on those bars and rings, they do tons of difficult chin-up and dip variations. There are zero machines in the gymnasts’ routine. They have big, muscular arms without performing endless sets of machine curls!
Gymnasts are lean and muscular because they train hard and have control of their diet. Now, I do not expect you to start training exactly as a gymnast would for the Olympics. But you do have to work out in a way that puts the priority on chin-ups and dips.
You do not have to master the iron cross to build a fantastic upper body.
Back To The Basics
Most bodybuilders and lifters have done chin-ups and dips since the start of the iron game.
But in today’s iron era, most lifters are doing the total opposite. They are more likely to use gym machines than to do some old-fashioned, honest work like John Henry.
What worked then still works now. Chin-ups and dips are still the best combo for developing the upper body.
Chin-Ups And Dips Workout
If you do the workouts below, your upper body will change. It will look and feel fantastic. A strong, lean physique and confidence are among life’s greatest treasures.
Bars Workout
This workout involves doing chin-ups and dips on the chinning and parallel bars.
You should buy a chinning/dipping belt now because you will need one in the future. Outside of the gym, you could also do this workout in a park if the park has chinning and parallel bars.
1) Chin-Ups AS Dips: 7 x 3
-use the chinning belt as you get stronger
-rest 1-2 minutes between moves and sets
2) Chin-Ups AS Dips: 6 x 5
-use the chinning belt as you get stronger
-rest 1-2 minutes between moves and sets
3) Chin-Ups AS Dips 1x to failure
-use the chinning belt as you get stronger
-rest 1-2 minutes between moves
Note: AS is an alternating set.
You can use this workout in place of one of your current upper-body workouts. You must commit to the workout to get the results. Record your numbers over the next 12 weeks and watch your upper body grow.
Conclusion
The basics will always work.
I’ll holla at you next time.
The People’s Trainer,
Fitman
