close grip chinups for bis

[indrid_cold17]

any good for adding some size to biceps??

 

[inked1]

most back exercises are gonna help your bi's grow

 

[Behemoth]

Think about it. How much can you load on when doing chins versus doing curls? At least twice as much, right? When you are hanging from the chin bar with 50+ pounds on a dip belt, I think it's safe to say you are loading a lot more weight on your bi's than doing curls.

 

[blackbeard]

most back exercises are gonna help your bi's grow

yep i do a few sets to finish them off
as long as my tendontis isnt flaring up

 

[thetopdog]

I'm a beast at close grip chins, I've hung 70lbs from my waist and did a set of 5 or 6 (can't remember) at a bodyweight of 218lbs, so repping almost 300lbs, going down till my arms are fully extended, pulling up until my entire head is over the bar

And I STILL have tiny, tiny arms because my bis are small, my tris are OK.

 

[indrid_cold17]

can i do it without the dip belt,,maybe hanging a dumbell in my legs ..

 

[thetopdog]

can i do it without the dip belt,,maybe hanging a dumbell in my legs ..

Yeah, either way is fine, when you get high enough in weight though (over 50lbs) it's not easy to hold that dumbell between your legs, although it's not impossible either

 

[PowerBuilder]

In terms of the pullup/chinup/pulldown type exercises, I think that close grip supinated chinups are the best because you can use the most weight. I believe this is because the workload is shared most efficiently between your lats and your bis. Wide grip and overhand grip place more work on the lats. But no matter what, when you do chinups, not ALL of the weight corresponds to increasing the tension on your biceps. My favorite biceps exercise is dumbbell curls. For gaining raw strength curls are probably not too important - that that is simply because not many feats of strength rely on the biceps alone. If you were to measure someone's strength by how much they could curl, you would become stronger my doing curls, not by doing chinups. And since in the beginning stages of bodybuilding, strength = size, curls are the best exercise for bicep size. In the same way I think that Z-bar extensions are a better tri exercise for mass than benching is. But for overall body mass, chinups are a better exercise since they work more muscles. I love doing weighted chinups followed by a drop-set without the belt/DB.

 

[pretty ricky]

i dont think db curls are best for bi size.i would go witha straight bar curl witha little cheat to over load,but the rev pulldwn or chin really hits em good.and what is a z-bar?

 

[PowerBuilder]

i dont think db curls are best for bi size.i would go witha straight bar curl witha little cheat to over load,but the rev pulldwn or chin really hits em good.and what is a z-bar?

I call a cambered EZ bar a Z-bar because it's bent like a Z and there is nothing easy about it. Why is it called an EZ bar? Yeah I guess that most people like barbell better for the reasons you mentioned. For me the barbell is too hard on my wrists - I like the rotation that you can get with a dumbell.

 

[pretty ricky]

right on never heard it called that.i think it's called an e-z bar because it's easier on your wrist.