Total Body Workout: How to Get Bigger

The Fast Way to Big Muscle

Make big gains with this scientific plan that targets your largest muscle fibers
By Chad Waterbury menshealth

Dip

Grab the bars of a dip station and lift yourself so your arms are straight. Bend your knees and cross your feet behind you; this is the starting position. Shift your torso forward, bend your elbows, and lower yourself as far as you can without discomfort. Push back up to the starting position. If you can perform more than three body-weight dips, add weight by using a dipping belt.

Rest 60 seconds between sets.

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This Move Works:

Total Body


  • Step 1

  • Step 2

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