Ono's guide to building muscle - Biceps

[ono]

yep, chin ups are the unsung hero in bicep building.

Incorrect

Chin ups primarily incorporate your lats. I think you mean pull ups.

Biceps are involved when performing pull-ups (not chin ups)

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.

You will see bicep development from pull-ups (especially if you're relatively new to weight training) but you will unlock some serious growth from using the 3 isolation exercises.

Chin ups are over hand grip right? Ono if you could make a guide to developing and building muscles back muscles, i'd show you much gratitude and give ya some rep LOL. As biceps are the one muscle group i dont even think to work out.

Yeah over-hand.

I'll be doing back shortly. Probably tomorrow.

[Von Milash]

No correct. I mean chin ups. palm in.

Biceps Exercises - Chin Ups

[ono]

No correct. I mean chin ups. palm in.

Biceps Exercises - Chin Ups

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.

[Von Milash]

who really gives a a fuck. palm in whatever the fuck you want to call them builds biceps. palm out builds back

[Von Milash]

and what does bicep aesthetics have to do with boxing? oh yeah. Nothing.

[AdamGB]

Von put the rattle back in the pram please...

Don't rise to him please ono?...

Back to the thread

[ono]

Von put the rattle back in the pram please...

Don't rise to him please ono?...

Back to the thread

Cheers

[ono]

and what does bicep aesthetics have to do with boxing? oh yeah. Nothing.

I never claimed that this thread had anything to do with Boxing.

Just to make it clear to everyone actually. This thread isn't Boxing related.

No hard feelings Von, i didn't mean any disrespect or anything.

[Youngblood]

and what does bicep aesthetics have to do with boxing? oh yeah. Nothing.

I never claimed that this thread had anything to do with Boxing.

Just to make it clear to everyone actually. This thread isn't Boxing related.

No hard feelings Von, i didn't mean any disrespect or anything.

I like the thread and looking forward to more. Being in the middle of a process of changing mine, it is just the sort of thing I want...discussion and direction for diff. exercises. Hoping there are more.

[southpawed]

Incorrect

Chin ups primarily incorporate your lats. I think you mean pull ups.

Biceps are involved when performing pull-ups (not chin ups)

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.

You will see bicep development from pull-ups (especially if you're relatively new to weight training) but you will unlock some serious growth from using the 3 isolation exercises.

Chin ups are over hand grip right? Ono if you could make a guide to developing and building muscles back muscles, i'd show you much gratitude and give ya some rep LOL. As biceps are the one muscle group i dont even think to work out.

Yeah over-hand.

I'll be doing back shortly. Probably tomorrow.

sweet.

[Youngblood]

The lat pull downs using my home gym lat bar have made a big diff. in power in a short time, southpaw, strengthening the back. If you take a look thru my log page one is the workout I do, and page 2 the home gym.

Currently looking to change it up and will shortly to work other areas, and most info. I have received regarding biceps is that it is largely a useless workout for punching power. Mostly just to look nice. I already look nice

I want to hit harder and faster.

[southpawed]

The lat pull downs using my home gym lat bar have made a big diff. in power in a short time, southpaw, strengthening the back. If you take a look thru my log page one is the workout I do, and page 2 the home gym.

Currently looking to change it up and will shortly to work other areas, and most info. I have received regarding biceps is that it is largely a useless workout for punching power. Mostly just to look nice. I already look nice

I want to hit harder and faster.

thanks blood, Theres one at my gym.. I'm going to take a look at the log, I've been looking to make my back grow, but i havent developed a routine for it, might just use yours. :P

[Youngblood]

The lat pull downs using my home gym lat bar have made a big diff. in power in a short time, southpaw, strengthening the back. If you take a look thru my log page one is the workout I do, and page 2 the home gym.

Currently looking to change it up and will shortly to work other areas, and most info. I have received regarding biceps is that it is largely a useless workout for punching power. Mostly just to look nice. I already look nice

I want to hit harder and faster.

thanks blood, Theres one at my gym.. I'm going to take a look at the log, I've been looking to make my back grow, but i havent developed a routine for it, might just use yours. :P

southpaw, I 100 % encourage you to steal that workout and use it. From the body weights to the tabatas. Follow it to the letter if you can, for my cardio and strength grew quickly. It has been amazing, but it is time for me to make a change.