I have read and heard many things about chin ups being the most effective in building raw strength and packing new muscle onto your biceps. Barbell curls, dumbbell curls and cable curls and not as effective. Male gymnasts have some of the most impressive biceps. Sure, steroid-pumping bodybuilders have big biceps but in many cases these short, tiny male gymnasts will have even bigger biceps. They also do not spend a lot of time in the gym, they simply do chin ups. Here's the science: It turns out that when your entire body is moving through space, it forces you to recruit more muscle fibers and in turn, grow muscle at a faster pace.
Im not sure if this is true entirely, but I myself do chin ups all the time and have gotten great results.
Do any of you do chin ups for biceps?
And what are your results in terms of mass and definition?
I really think that everyone should consider doing chin ups for a primary bicep exercise if you have you don't do them already.
Here are some variations I have done with the chin up.
-The negative chin-up: This is perfect for guys that are not yet strong enough to do a true-chin-up. Start out standing on a chair, grab the bar and lower yourself as slowly as possible. Then stand up on the chair again and repeat.
-The towel chin-up: Drape a towel over a chin-up bar. Adjust the towel so that one end is longer than the other. This makes the towel uneven and forces your muscles to work in a new position. Grip the towel and pull yourself up to the bar.
I also use the weighted chin-up for the extra burn by just adding a backpack.
Thread: Chin-ups = Big biceps?