One of the biggest benefits of chest dips is that they activate a lot of different muscle groups. This exercise targets both the upper and middle pecs.
And since muscle building is your goal, you want to watch how much cardio you do, just like kidweight said.
Your 5x5 routines are mostly geared to building strength and the 3 or 4 x 6 - 12 are more bodybuilding or muscle hypertrophy routines.
Im in grade 12 now and going to university for life sciences very soon and Im getting back into my training after an incident that happened recently where a bunch of guys came out of a car and beat me up and took my money.
I tried more of an angle on tbar rows but that put more strain on my lower back and i was not able to use as much weight.
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