Chin ups Are Better for Your Biceps Than Curls - Here's Why...
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- Опубліковано 15 жов 2023
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Mike Mentzer' $ teachings never get old.😊
A gymnast friend says the exact same thing as you, so that's what I do. Thanks!
imma guess that friend has huge arms
@@ErmmmActually…perhaps a tad larger than mine….15-16 inches. Large biceps are not what I ever wanted, even though I've focused on, and performed many, chin-ups and pull-ups over many years. I purposely keep my midsized frame at around 82 kilos ( 180 pounds) stripped so that I can move well and have good agility. My gymnast friend is leaner, lighter, younger than I and all he does is calestenics. If I perform 15 pull-ups, he'll do 16. If I do 60 pressups, he'll do 61, and so on. It's a lot of fun to hang with him!🍀
Thanks Al. Everything you teach me has helped tremendously!
I've dropped curls and replaced them with chin ups (and planch raises/flys) and my biceps have grown from this 💪 😊
Same. No Gym workout has made me strong like Pull ups and all its variations has.
Neutral grip >chin ups
this is exactly what Mike Mentzer used to say about chin ups.
Technically he said it about the cable pull down but same difference.
@@evictioncarpentry2628 yes, same mechanics.
Al is the real deal
Very good advice! I used to be into bodybuilding with weights and had small arms i just couldent get much size. When i started doing pullups and dips my arms started growing quickly. I worked up to a 50lb added weight, I had great arms after.
It's exactly why people in the military end up getting so jacked, because they stick to the absolute basics and build from there
Yesssss compound movement for the Bi instead of an isolated movement.
This needs to be more common knowledge and it isn’t
thanks Al!
I agree.... Salute!
Very good instructor
I don't have pull up equipments,, I only have dumbells and barbells, but thanks for the information
Glad to see u .been awhile ,great vid 👍
Yes it does cross 2 joints, and performs elbow flexion like you said, but the part that crosses the shoulder performs shoulder flexion, there is no shoulder flexion in a chin up, there is shoulder extension which is performed by the rear delts and lats, so the only reason the bicep is active is due to elbow flexion, the same reason as a bicep curl.
Thanks😮
I suck at chin ups, but I do lat pulldowns with an underhand grip.... Pause at chest .
The Chin up to me is King. You can overload it easier than pull ups. It hits the core like crazy and definitely develops biceps. To me though, I can hit different areas easier in my back than a pull up. Shoulder apart grip for targeting your lats, 1.5 shoulder apart to completely destroy your upper back. Lastly, bang out some L sits for a complete arm, chest, shoulder, core and all back builder. Get to chinning
Very very true
Amen!
Looking to incorporate more of this sort of thing into my work, as a 41 year old male I have 3 goals in the gym 1 clean pull up , 1 clean chin up , 1 clean dip.
You should be able to get to that level very easily, has long as your weight is good.
I can do 8 pull up, 10 chin up's and 15 dips all clean and I'm 41 and started 8 months ago.
Always the don. Cheers Al. Looking unreal.
High rep chin are an absolute arm builder
...problem is...its also takes an awful lot of time to get to the stage of doing high reps chin ups....maybe even years for some people. But thankfully there's more than one path up the mountain to building arms. A lot of the multiple winning Mr. Olympia like Dorian and Jay just used isolation to build arms.
Nice sir
Do both
Love this exercise but unfortunately golfers elbow has become an issue. Any thoughts on strengthening the ligaments and tendons and the use of proper mechanics to help alleviate this problem?
You're probly right. I wish I could do one.
Start with negatives aka, walk the planks
Buy those rubber bands... Helps a lot with initial progress.
or cable pull down
Wouldn’t the biceps work better in shoulder flexion movements or no?
Depending on form, and muscle mind connection. Isnt it easy for lat engagement to equal, or dominate the work done? A proper curl is a much easier exercise to isolate the bicep and unless you are a pro its going to very hard to keep other muscles out of the equation when doing chin ups.
Chin ups are a perfectly good exercise but calling it at face value better for specifically the bicep is a stretch. Studies have also called into question the need for a full range of motion anyways when focusing on hypertrophy but that's a whole other discussion.
What's alternative if pull ups are limited?
Basically something Mike Mentzer said maybe 30-40 years ago.
How many sets and reps for a beginner?
how many reps/sets for chins?
my bro got snakes for abs
so many people just dont understand it:(
Excuse me sir but do you realize that you can literally curl and bring you elbows higher to do the same thing. Gymnasts usually train with chin ups on different grip width and pretty much use ring curls or straight arm holds to get such massive arms.
I love doing chin ups I find them better for my biceps than regular curls
Wow
Chin ups are really best for biceps
🤘
What about how to make chin-ups lighter? For now I am doing Vertical Towel Pulls as warmup and Horizontal (Chin-up) Pulls. I would like to see a video about lighter Multiple Joint Exercises.
If you have access to a lat pull machine, use that to build up to your weight. Otherwise, you might be best using bands, reducing the thickness as you get stronger. Or you could do negatives of 10 seconds per rep
Bands and machines, not exactly what they will recommend. Because they isolate and work other muscles instead. That's exactly the reason why I am asking, but thanks though.
With bands you would perform the exact same exercise, with reduced load. What do you mean that it would work other muscles?
The problem with bands is that it reduces the load at the bottom part of the pullup. That is the part you are stretching your muscles and need the most load. If you want to reduce the load its better to reduce it in the top part of the pullup. So this basically means you can learn the pullup like a skill with bands but they won't help with muscle grow. Because they also mess with your form you won't be improving your pullup. A pullup is a tricky exercise. If you pull yourself with just your arms and not your lats you are not doing pullups right. It's not as easy as adding or reducing load like lifting. But if it works for you go on my friend...
@@Abdullahk01 oh absolutely. Thanks for explaining! Actually I'm coincidentally doing chin ups with bands exactly now LOL. I noticed that at the very bottom it feels much easier/better, just as you mentioned.
That's why gymnasts have giant biceps.
chinups for lats🗿
chinups for biceps🤡
Thanks!!!
I would like to do chin-ups, but they aggravate my golfer’s elbow.
Try using a neutral grip (if available), or else give pull ups a try and see if they aggravate your elbow as well.
Rings/Trx are also a great choice as they allow your arms to adjust into a painless technique.
I have had golfer's elbow. I noticed that my pressing volume was much less than pulling. when I focused press work, problem got solved at its own.
May God bless Alkavadlo
And chin ups should be named "chest ups", so we don't arch over/around the bar
😂agree
Man.. were you ever out of shape??
His tatas are delicious
Oiled Up Al