I don't see why we should try to eliminate the brachialis. Since it partly runs beneath the biceps, if it increases in size it's going to make the biceps stick out more anyway right?
Originally Posted by
ono
Originally Posted by
Von Milash
The guy in the video is performing a pull up, not a chin up. Regardless of what the title says.
Chin-up - Wikipedia, the free encyclopedia specifically "Chin-ups are often incorrectly referred to as pull-ups. The term
pull-up is traditionally used when the exercise is performed with a
pronated grip"
pronation /pro·na·tion/ (
-na´shun) the act of assuming the prone position, or the state of being prone.
Applied to the hand, the act of turning the palm backward (posteriorly) or downward, performed by medial rotation of the forearm. Applied to the foot, a combination of eversion and abduction movements taking place in the tarsal and metatarsal joints and resulting in lowering of the medial margin of the foot, hence of the longitudinal arch.
The guy in the video looks like he's performing a chin-up, not a pull-up, to me... his arms ARE supinated, not pronated. Perhaps they corrected the video since you last looked at it?
They seem like something better for beginners to me, for building the 'foundation' at least, sort of like doing squats and deadlifts for hamstrings even though you might isolate them with leg curls later on.
To be honest, even though I've always enjoyed and still do enjoy biceps... ever since I found out what lats were and was actually able to feel mine after doing chins a while, I enjoy them way more than I ever did biceps. Maybe it was seeing that one pic of Bruce Lee's lats, but they're a way cooler muscle, they're like bird's wings the same way traps are like a cobra's hood.
Originally Posted by
ono
Incorrect. Chin ups primarily incorporate your lats. I think you mean pull ups. Biceps are involved when performing pull-ups (not chin ups)
I think he's right actually, chinups' supinated grip has the biceps in a much stronger position. I think pull-ups might actually be the ones that rely on lats more. The elbows tend to be more 'out' when you do them pronated and I think that stresses the lats more or something. Not sure why.
Originally Posted by
ono
To build muscle, you have to recruit as many muscle fibres as possible (into the exercise). While pull ups and chin ups are excellent compound movements they do not completely isolate the biceps anywhere near as effectively as the 3 mentioned exercises.
It's true you have to stimulate as many as possible, and it's true that it doesn't isolate them...
why do isolation exercises necessarily stimulate the most muscle fibres? Initially, you might be blocked from unleashing your full strength because the biceps may not be the first to fail (often in chins, it's your grip or maybe your lats that fail first) but once the strength of weaker areas catch up it should be getting stressed too. Since you can use heavier weights with compound exercises it's easier to microload them. With curls you have to make pretty big jumps in weight, it can be sort of stressful and you have to vary the rep range a bit more to build up to that, doing higher reps before making the next jump, or using tricky stuff like forced reps or negatives to make that jump. It's sort of like the same problem you get curling dumbbells versus curling barbells, the jumps.
I think having a compound/isolation combo's the coolest because the isolation lets you more directly measure if youre strength is improving or not, and you can always do it after the compound if you've still got juice left but can't keep doing the compound because some other area got weak first. I think it's called a 'post-exhaustion' or something.
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