So the more muscles an exercise works at the same time the better

Dips and chin-ups work nearly every muscle in your upper body. Doing these two properly will give you more of a workout than a 100 sets of lateral raises or dumbbell flies ever will.

These two exercises are so effective because you are moving your own body through space. This requires the use of more muscles and stabilizers and nerve involvement. They are totally natural movements and the strength that is built is functional, that is easily utilized by your body for other movements, such as fighting, climbing, wrestling etc.

So what is the proper way to do them? First you must do your reps explosively!

That means for example in the Dip you lower yourself slowly from the top position till your upper arms are horizontal to the floor then you explode upwards as hard and fast as you can. This is the type of training that will build the power you are after, it will also stimulate the most muscle growth.

Now for the secret that I never see people doing.

Every time I see people doing dips and chin-ups (which is rare enough) they are always only using their own body-weight for resistance.

That just doesn't make sense. If you can do 10 chin-ups in a row then your body is already strong enough to do 10 chin-ups. Doing the same again and again won't increase your strength.

You must start adding weight as soon as possible!!

Buy a weight belt or if your gym doesn't have one hassle them into investing in one or just go elsewhere.

Then start tying extra weights around your waist while you're dipping and doing chin-ups. This is when the real benefits will start to show. Use small weights and as you get stronger slowly increase the amount you are using.

Little weights slowly add up to a BIG weight. And when you can do dips & chin-ups with a big weight you will have all the strength and power you could want.

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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