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  1. #1
    Registered User ZombieTripleX's Avatar
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    Talking Chin-ups = Big biceps?

    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.
    Last edited by ZombieTripleX; 04-04-2010 at 05:55 PM.
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  2. #2
    Registered User BBUser-'s Avatar
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    Well you can definately put some mass on your back and biceps with chin ups since they are a very good compound but i wouldnt rely solely on them.


    If anything, weighted chin ups in the 8-10 rep range will get you results.
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  3. #3
    Registered User SeminoleSigner's Avatar
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    I just started Rippetoes a few weeks ago and have already noticed results from doing Chin-Ups.

    I'm gonna use them forever
    Just trying to gain weight
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  4. #4
    WOD Killa Sack-tastic's Avatar
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    Originally Posted by ZombieTripleX View Post
    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 the 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.
    Problem solved.

    When you're "short and tiny" and make a living off of pulling yourself up and down like gymnasts then it's pretty easy to have big biceps.

    Isolate those bad boys like normal human beings and they will blow up like balloons.
    Lifting is a lot like partying... sometimes you go way too big and regret it the next morning.

    Genesis 2:4-
    "And on the 8th day after God had rested, he looked down upon his newly created weak and small human race and said, 'Let there be milk.' And there was milk. And God's people grew swole."
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  5. #5
    Registered User MrB1g's Avatar
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    One of, if not the best bicep exercise.

    Pretty much the only bicep work I do anymore apart from a few sets of hammer curls.

    Results? Dunno, I think my arms are one of my stronger body parts.
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  6. #6
    Banned DMB2012's Avatar
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    Yes, I have been trying to tell people chin-ups will pack on some serious mass in the upper arms. Thinks Zombie for posting.
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  7. #7
    Registered User antonio93's Avatar
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    Chin ups help develope my arms and it's great to mix it up with bicep curls for an even greater result bro. You can't go wrong with chin ups and I think I might try that weighted back-pack idea.
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  8. #8
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    Originally Posted by ZombieTripleX View Post
    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.
    I think that for certain people, they can certainly work better than traditional curls. Not like you really even are in need of any help though, you look ****ing huge and cut as **** for your age.
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  9. #9
    A memory of Light.. bmy-'s Avatar
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    Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part [from left to right]:

    Biceps

    Mean -Weighted Wide Parallel-Grip Pull-up, Weighted Chin-up, BB Curl
    Peak -Weighted Chin-up, Weighted Wide Parallel-Grip Pull-up, EZ-Bar Curl
    In a word.. yes.
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  10. #10
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    There was a definite change in how big my arms were once I started doing chin ups. They might be my new favorite exercise.
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  11. #11
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    I have been doing them since like the end of march so not long, but I really like them, and feel it in my arms pretty good. Is it better to do them slow because that's how I do it and it feels like it works them more. I could be wrong, though.
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