10 Expert Tips for Perfect Dips

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• 10 tips to master your dip technique 

• A complete breakdown of the concentration curls for bigger biceps

• The meal prep of shredded bodybuilder Christian Guzman 

TRAINING TIPS 

10 Tips for Better Dips

Bodyweight exercises are a powerful way to build the strength needed for a well-defined physique. Among them, dips stand out as an exceptional movement for developing the chest, triceps, deltoids, and core. However, improper form can increase the risk of shoulder injuries.

Calisthenics expert Daniel Vadnal recently shared 10 essential tips to help you master the dip. His guidance covers everything from proper technique and range of motion to variations like ring dips, V-bar dips, and dumbbell dips. With these insights, you’ll learn how to perform dips effectively to maximize muscle growth, enhance push strength, and boost your overall lifting performance.

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WORKOUT

Concentrated Gains  

The more you curl, the stronger you’ll become on compound pull moves like bent-over rows — and the better you’ll fill out your T-shirts. While there are countless curl variations to choose from, focusing on unilateral exercises can be a game-changer for building arm size. One standout move is the concentration curl, renowned for its ability to isolate the biceps and target both the long and short heads with precision.

In the guide below, we’ll break down everything you need to know about concentration curls: how to perform them correctly, ideal set and rep ranges based on your goals, common mistakes to avoid (like poor elbow positioning), and effective variations and alternatives to keep your arm workouts fresh and engaging. Start building bigger, stronger biceps today!

NUTRITION 

Summer Shred Meal Prep 

To achieve a bodybuilder's physique, it’s no secret — you need to eat like one. Hitting precise nutrition targets for calories, protein, carbs, and fats is crucial for getting shredded. But what exactly should you include in your diet to meet these goals? Shredded bodybuilder Christian Guzman recently shared a detailed look into his meal prep routine, offering insights into his approach. 

Guzman highlights sweet potatoes as a key ingredient for their ability to keep you feeling full, alongside a variety of vegetables and protein-rich meats to fuel his body and meet nutrient needs. Notably, he makes bison a breakfast staple and incorporates high-volume, nutrient-dense foods that support fat loss. By adopting some of these strategies this summer, you can fine-tune your diet, hit your nutrition targets, and watch the fat melt away.

THE DROP SET 

• Looking for more weightlifting equipment for your garage gym? Check out Rogue Fitness’ best barbells for all strength athletes and lifting enthusiasts.

• The United States recently instituted a new travel ban affecting 12 countries. See how the new rules might impact the 2025 Olympia.

• Think you can handle Wesley Vissers’ arm routine? Check it out here and try it on your next training day.

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