Still doing endless bodyweight pull ups and dips…

But your upper body hasn’t changed?

If you’re a busy professional who wants a wider back, thicker chest, and stronger arms without adding junk volume…

Start loading them.

Weighted pull ups and weighted dips are two of the highest ROI upper body exercises you can program.

Here’s how to integrate them correctly:

1. Earn the weight
   Get to 8 to 12 strict bodyweight reps first. Full range. No kipping.
2. Add progressive overload
   Start with 5 to 25 lbs.
   Work in the 4 to 8 rep range for strength and dense muscle.
3. Place them early
   Program them at the beginning of your upper body or full body workout when you’re fresh.
4. Progress weekly
   Add 2.5 to 5 lbs or an extra rep while keeping clean form and controlled eccentrics.

Weighted pull ups build lat thickness, grip strength, and that V taper.

Weighted dips build chest, shoulders, and triceps density that shows through a shirt.

Less fluff. More tension. More load. More adaptation.

If you’re a Bitcoiner or busy professional training on limited time, this is how you build real upper body power and aesthetics.

Save this and run it for 8 to 12 weeks.

Your body is your ledger. Your physique is your proof of work.

#WeightedPullUps #WeightedDips #ProgressiveOverload #UpperBodyWorkout #BuildMuscle