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Training for mass without barbells is tricky Let's have a look back at the training program. I designed this program to create mass with chins and dips

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It's a serious strength plan for the upper body. I was reminded of an old article i wrote years ago for strongfirst entitled 'how to train for mass with chins and dips', which describes how i came up with a program that allowed me to do chins and dips with 150% bodyweight So, if you have a programme that takes more time than you have this summer, these bodyweight moves could be all you need.

Chin ups and dips are 2 overlooked but important bodyweight exercises

This 18 week workout protocol features a single training day dedicated to these movements. I would do chins and dips twice per week during this block I would add other exercises as well Tricep extensions and curls for the arms.

I do wide grip dips allowing the elbows to flare out some to activate the pectorals I then do close grip palms facing chins, placing emphasis more on the biceps I then finish off with narrow grip dips with elbows pointing straight back to target the triceps All performed for the same sets and reps as the sternum chins.

Constantly make it harder over time like doing different variations and adding weight

For your arms, i'd just get a couple of dumbbells and an ez bar It'll make your life easier. What kind of body can you get with just pull ups, push ups and dips I'm new to this but wonder if you can build a nice body…

You can build both a chinning bar and a pair of parallel dip bars for a total cost of only a few dollars, and those two exercises, chins and dips, if properly performed, will stimulate muscular growth in your upper body and arms that will eventually lead to muscular size and strength that is very close to your potential. I just just stuck with pulls and dips, gradually got better at these exercises, gradually increased the rep and set count, and one day, i did 25 sets of 4 pulls and 4 dips (50 minutes) for a total of 100 pulls and 100 dips. Someone just posted a thread that he only does pull ups + dips and running on off days Are any muscle groups neglected in the…

It dedicates one training day per week to these two bodyweight exercises

The program aims to progressively overload the muscles with increasing weight and volume over 18. If youre trying to build a complete strength profile, then i suggest having a floor pull/hinge, a squat, a pull, an horizontal push and a vertical push Deadlift, squat, bench, press, chin ups or power clean, front squat, dips, push press, pendlay rows. After you can do 100 total reps, your goal should be to complete the 100 total reps in fewer sets and / or with less rest time in between sets

I would consider being able to bang out 10 sets of 10 reps of pull ups & dips (with good full range of motion form) and only resting 1 minute in between sets pretty damn impressive!