If you are a hardgainer looking for a cure to all of your weight gaining and muscle building troubles then the following exercise is for you
If you have read any of my past articles or newsletters then you know that I put a huge emphasis on squats when it comes to gaining weight and building muscle mass as fast as possible. Nothing can ever substitute for squatting hard and heavy, not more exercises, supplements, nothing.
If you've been having trouble gaining weight and/or putting some muscle mass on your frame, then I suggest you start doing some serious squatting. If you have been squatting but still aren't seeing results, I would then suggest that you take a look at your squatting poundage's. Almost 90% of weight trainer's problems with gaining weight and muscle mass can be solved just by getting serious about squatting.
However, if you have been squatting for a while and are getting good progress but want to take a break while still gaining muscle mass consistently, then perhaps you should try what I believe is the next best yet simple exercise for muscle building: parallel dips.
Next to squats, parallel dips are the fastest way to build muscle on your upper body. Now, what I am NOT talking about is how many dips you can do. This is great for athletes and muscle endurance, but I would assume that if you're reading this article that you are looking for ways to build muscle fast.
Because your trying to gain some muscle mass in your upper body, you'll be doing the dips just like any other exercise used for gaining mass, relatively low reps with heavy weight. If you have never done dips with added weight before, you are in for a treat. If you do them correctly and with the right intensity, they will produce bigger gains in your upper body better then any other single exercise alone.
What I love about parallel dips is that they are one of the few exercises that will add massive bulk to your chest, shoulders, and triceps all at once. Not only will you get a pump in your whole upper body like never before, but dips are a wonderful exercise for size and strength as well!
My favorite way of doing dips is from the late John McCallum's book The Complete Keys to Progress. Here is how he broke it down on how to do them for the best possible results:
-First start out with either body weight or really light weights tied around your waist for a set of five.
-Do a second set of five with a little more weight. -Next jump to your best poundage's (you'll have to experiment with this to find out what weight is good for you) for three more sets of five.
-After you finish your first five sets, finish off by doing ten more sets of eight with much lighter weight with only thirty seconds in-between each set. Continue to strip the weight off each set if necessary.
-The weight for the last 10 sets doesn't matter, just focus on no longer then 30 second rest periods and getting a really good pump.
Try these out for a while and try to add weight to your three heavy sets for each workout. Once a week is all that is needed, twice a week at most. Note that after a hard set of dips, you won't have a lot of strength and energy to do many other upper body pushing exercises, nor will you have to!
An important reminder when training hard is to remember to stay on top of your diet and nutrition. This is a very intense exercise so you have to ensure that you eat enough protein and the rest of your nutrition is solid to stay energized.
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
Urgent answer needed
By: voterperson | 30-08-2008
MY QUESTION AFTER YOU READ EVERYTHING: DO YOU AGREE WITH WHAT I SAID? AND AFTER TODAY?S CONVERSATION CAN DOREEN ACCEPT THE FACT THAT HER MOM ALWAYS THOUGHT DOREEN WAS THINUPDATE TWO WEEKS LATER:Doreen: ?Can I ask you something?Mom: ?What?Doreen: ?You always thought I was thin?Mom: ?YES I ALWAYS THOUGHT YOU WERE THINPART ONE:: OK yesterday Doreen?s mom (in her 80?s) and Doreen (in her 50?s) went to a movie.. Any way as the movie started all of a sudden Doreen got very hot and extremely dizzy. Mom: ?What is wrong?Doreen: ?I feel dizzy?The dizziness stopped but Doreen was nervous a little bit throughout the movie. When the movie ended:Mom: ?Just wait until we get into the car I want to talk to you?Doreen: ?Well if we are going to have a fight I don?t want to hear it?Mom: ?Then take the bus?But Doreen got into the carMom: ?You have to stop drinking coffee?Doreen: ?I know I am going to stop?(And Doreen thought that would be the end of the conversation - wrong)Mom: ?I know you drink coffee for weight loss. You don?t need to lose any more weight?Doreen: ?But I was always skinny?Mom: ?Yes but now you are even skinnier?This got Doreen mad and they had some fight. When they came home her mom said nasty things to Doreen and Doreen said nasty things back to her mom. Mom: ?You need to gain weight?Doreen: ?No I don?t?Mom: ?It isn?t just the coffee but the way you eat? Doreen: ?I like salads?Mom: ?But when you order a salad they give you mostly lettuce and six strips of chicken you leave over two.?PART TWO; (THE NEXT DAY); Doreen: ?Mom do you want to know why I got mad yesterday it is because you made it sound like I wasn?t always thin?Mom: ?That is how you hear it?Then about five minutes later they had a terrible fight because her mom started to rant and rave.Doreen: ?All I wanted was for you to answer that one question?Mom: ?OK yes you were fat before - how?s that? - her mom said this in a tone to get Doreen mad and upset.UPDATE (TWO DAYS LATER):Doreen: "Mom you always thought I was thin"Mom: "Yes"Doreen: "What about when we had another fight at home after the fight in the car and you said that I get mad if people call me fat"Mom: "Who would ever call you fat. I only said that because I was mad"THEN DOREEN CALLED ME AND I TOLD HER THAT ?HER MOM ALWAYS THOUGHT SHE WAS THIN. HER MOM JUST MEANT YOU WERE ALWAYS THIN BUT NOT YOU ARE EVEN SKINNIER? MY QUESTION: DO YOU AGREE WITH WHAT I SAID?
Can Doreen accept her mom always thought she was thin
By: voterperson | 30-08-2008
QUESTIONS: (1) If you were Doreen would you say that yes my mom always thought I was thin and (2) she just said that remark about people calling me fat because she was mad" : (3) How would you interpret both conversations and would do you think Doreen misinterpreted the word ?any more?? (4) Would you think ?any more? means that Doreen?s mom did not think she was thin in the past.
UPDATE:
Doreen: "Mom you always thought I was thin"
Mom: "Yes"
Doreen: "What about when we had another fight at home after the fight in the car and you said that I get mad if people call me fat"
Mom: "Who would ever call you fat. I only said that because I was mad"
PART ONE
:: OK yesterday Doreen?s mom (in her 80?s) and Doreen (in her 50?s) went to a movie.. Any way as the movie started all of a sudden Doreen got very hot and extremely dizzy.
Mom: ?What is wrong?
Doreen: ?I feel dizzy?
The dizziness stopped but Doreen was nervous a little bit throughout the movie. When the movie ended:
Mom: ?Just wait until we get into the car I want to talk to you?
Doreen: ?Well if we are going to have a fight I don?t want to hear it?
Mom: ?Then take the bus?
But Doreen got into the car
Mom: ?You have to stop drinking coffee?
Doreen: ?I know I am going to stop?
(And Doreen thought that would be the end of the conversation - wrong)
Mom: ?I know you drink coffee for weight loss. You don?t need to lose any more weight?
Doreen: ?But I was always skinny?
Mom: ?Yes but now you are even skinnier?
This got Doreen mad and they had some fight. When they came home her mom said nasty things to Doreen and Doreen said nasty things back to her mom.
Mom: ?You need to gain weight?
Doreen: ?No I don?t?
Mom: ?It isn?t just the coffee but the way you eat?
Doreen: ?I like salads?
Mom: ?But when you order a salad they give you mostly lettuce and six strips of chicken you leave over two.?
PART TWO; (THE NEXT DAY);
Doreen: ?Mom do you want to know why I got mad yesterday it is because you made it sound like I wasn?t always thin?
Mom: ?That is how you hear it?
Then about five minutes later they had a terrible fight because her mom started to rant and rave.
Doreen: ?All I wanted was for you to answer that one question?
Mom: ?OK yes you were fat before - how?s that? - her mom said this in a tone to get Doreen mad and upset.
UPDATE (TWO DAYS LATER):
Doreen: "Mom you always thought I was thin"
Mom: "Yes"
Doreen: "What about when we had another fight at home after the fight in the car and you said that I get mad if people call me fat"
Mom: "Who would ever call you fat. I only said that because I was mad"
I am looking for fat camps or obesity treatment that accept medicare or medicaid
By: Beverly | 29-08-2008
I am looking for fat camps or an obesity treatment facility or live in obesity clinics that accept meidcaid or medicare
Weight loss advise
By: sweetie294 | 28-08-2008
Hii.. well, my weight is 62 kg and my height is 167cm.. and i need to lose 6 more kilos to reach my goal weight, but i dont know why the last few pounds takes forever to be dropped.. my food intake is 1200 to 1400 and ido exercises (4-5 times per week) but it took me like 3 monthes just to lose 2.5 kilos 64.5 to 62, plus i do not starve my self or anything but i do cheat sometimes in some occasions.. i really need an advise.. i would appreciate it.. thanx
Need to know how to properly report a rehab ...
By: bill | 27-08-2008
Need to know how to properly report a rehab project going on in Walnut Hills at the Gordon Terrace apts were several saftey issues are being violated such as abestoes being removed by untrained and non certified workers. lead paint being removed by un qualified painters. electrical issues. Childern playing and running through grass and concerte were lead paint chips are exposed on the ground.
The owner of this property is Mathew Wolf I am a former general contractor who no longer runs this project due to various differences of opinion including THE FACTS MENTIONED HERIN!
Over weight kids and preforamces
By: carol | 26-08-2008
can being overwirght make a differance in getting your school work done?
saying you didnt have math homework, and leaving the math book at school, knowing you will get licks from your dad when he finds out different
Q&A Powered by:
Latest Fitness Articles
Knee Pain Relief : Finding the Best Basketball Knee Brace
By: Daniel Sims | 06/10/2008
Whatever you do, do not go and purchase a basketball knee brace before you read this article. You may already know your knee needs support while you are playing basketball, but you may wonder which basketball knee brace is best for you. Read this article. Simple questions are asked of you, not bogus knee brace hype, to help you make the best decision for yourself.
Best Ways to Build Muscle Fast
By: vinced08 | 06/10/2008
Best Ways to Build Muscle Fast. Many people are trying to learn how to get their bodies looking better and start searching for the best ways to build muscle fast.
Diet Trends - the Diets to Watch Out for in 2009
By: Simon Lovell | 06/10/2008
Which diets will be exciting Oprah in 2009? Find out here.
How to Overcome Drug Addiction
By: Patrick Meninga | 06/10/2008
The key to overcoming drug addiction, as evidenced by 7 plus years of experience in sobriety and working in the substance abuse treatment industry.
Different Types of Fitness Equipment Spokane Wa Has to Offer
By: Zach Hunt | 05/10/2008
Have you ever thought about the fitness equipment our city has to offer? We live in a beautiful area that has so many fitness opportunities. You could go with the more traditional fitness opportunities, or you could shake it up a little. I have found fitness equipment all over our beautiful city.
How to Build a Home Gym and Why
By: Jim Rosenau | 04/10/2008
Why build a home gym and not just go to a health club. There are benefits to building your own home gym. Fitness equipment now days caters to home fitness and besides your family might love you for it.
Top Five Tips for Choosing a Flat Fee Mls Real Estate Broker
By: Robert | 04/10/2008
There are a lot of real estate brokers to choose from. Knowing which one is going to be the best choice for you can be tough - which is why we wanted to bring you the top 3 tips for picking out the right real estate agent to meet the requirements of you and your family.
Food Addiction: are You Overeating to Self-medicate?
By: Carol Solomon | 04/10/2008
Overeating is an attempt to go numb. As one of my clients says "it's easier to stuff my feelings than to feel them." You don't want to think about how much you have to do, how many responsibilities you have . . . or how much pressure and uncertainty you are dealing with. It's just easier to eat. Read this article to find out how to change this overeating pattern.
More from Derek Manuel
What are the Most Effective Muscle Building Supplements?
By: Derek Manuel | 06/09/2008 | Fitness
With the exception of the occasional meal replacement, supplements are meant to supplement, not substitute. As far as the fasted way to build muscle, supplements should be the last thing you add to your program, if you add it at all. Supplements alone are completely worthless. They can add to the value of your progress only after you FIRST apply a proper workout and diet.
Workout Program for Hardgainers- How to Create Your Own
By: Derek Manuel | 26/08/2008 | Fitness
If you are a hardgainer focused on how to gain weight without getting overweight and building some serious muscle mass, there are some essential factors to consider. Below I have listed the main keys you can't leave out for a workout program for hardgainers that are designed specially for those who wish to gain weight.
Fastest Way to Build Muscle and Gain Weight
By: Derek Manuel | 20/08/2008 | Fitness
If you are interested in learning how to gain the most amount of weight and build massive muscle mass in record time, spend some serious time developing this one exercise. Not just the exercise itself, but the way that it is supposed to be performed for maximum effectiveness.
Building Muscle Without Emptying Your Wallet
By: Derek Manuel | 13/08/2008 | Fitness
It's actually a lot easier then most people think to gain muscle and lose fat without losing your money. As long as you understand the basics of building muscle and you ignore all the marketing hype about the latest and greatest supplement or workout equipment, then you can expect to add working out to your lifestyle without subtracting much from your bank account.
Build a Mass of Muscle by Specializing on These Key Muscle Groups
By: Derek Manuel | 06/08/2008 | Fitness
If you are a hardgainer, or you just haven't been gaining the muscle mass that you are striving to achieve, you may be leaving out some key exercises. If you look at any successful bodybuilder or weight trainer who trains to build a mass of muscle, you may notice that they spend a lot of time and effort in two main areas of their workouts: leg and back exercises.
Muscle Mass Building Workout - the Key Exercises
By: Derek Manuel | 02/08/2008 | Fitness
If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"
The Fastest Way to Build Muscle and Develop a More Powerful Looking Chest
By: Derek Manuel | 29/07/2008 | Fitness
When it comes to developing a bigger and stronger chest, the first exercise that comes to most peoples mind is the bench press. Although this is perhaps the fastest way to build muscle on your chest, there is another lesser known exercise that can really give you a much more powerful and broader looking frame.
Motivational Strategies for Your Workouts so You Finish Every Time
By: Derek Manuel | 24/07/2008 | Fitness
Staying motivated is a key factor to having success in the gym. As they say, most people are good starters but poor finishers. This is because it is easy to get fired up and excited about a future goal you want to attain, such as trying to get in shape and build muscle fast, especially when you flip through a bodybuilding magazine or see a role model with a body like the one you want.
Sports and Fitness 
