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Build Upper Body & Grip Strength With This Protocol

Build Upper Body & Grip Strength With This Protocol

If you're looking for a way to spice up your weighted pull-ups, pushups, dips, and inverted rows while also crushing your grip strength, try this double barbell fat grip protocol.  Just be prepared for some serious upper body gains.

Build Massive Forearms & Herculean Grip Strength

Build Massive Forearms & Herculean Grip Strength

For many lifters, the forearms can be one of the most stubborn muscle groups, oftentimes requiring a detailed plan of attack to induce any significant improvements.   Here's my outline for maximizing your forearm and grip training.

Master Your Dips With The Trap Bar

Master Your Dips With The Trap Bar

Most individuals perform dips incorrectly and end up doing harm to their joints and connective tissue.  However, by performing dips on the trap bar, the lifter is required to hone in their mechanics and perform them with perfect technique.

Monster Arm Growth with Chains and Bands

Monster Arm Growth with Chains and Bands

Employing accommodating resistance via chains and bands on a variety of tricep and bicep movements does wonders for increasing hypertrophy in the arms as well as overall strength.  Here's how to incorporate it in your routine.

Band Resisted Dips For Massive Upper Body Growth

Band Resisted Dips For Massive Upper Body Growth

During most exercises the strength curve of the movement does not match that of the muscles. By using bands or chains on dips the stimulus to the chest, triceps, and shoulders is incredibly high as the amount of tension is off the charts. 

Use The Close-Grip Bench Press & Leg Raise Position

Use The Close-Grip Bench Press & Leg Raise Position

This specific bench press variation does wonders for improving upper body strength and hypertrophy as it involves several unique components including a close grip, a pause in the eccentric isometric position, and a hollow body leg raise hold.

Weighted Dips with Knee Flexion Barbell Loading

Weighted Dips with Knee Flexion Barbell Loading

If you're looking for a dip variation that not only crushes your chest, shoulders, and triceps but also reinforces proper body mechanics, try this Knee-Flexion Barbell Weighted Dip. See why this is such an incredibly effective dip exercise.

Weighted Dips with Dorsiflexion Barbell Loading

Weighted Dips with Dorsiflexion Barbell Loading

I'm a huge fan of using the dorsiflexion method for performing weighted dips and pull-ups. It's not only a unique way to add resistance to the movement but there are also several other key reasons to use this dorsiflexion barbell loading method for dips.