Ed's bicep at 50 years of age
Every man wants bulging biceps so many devote time and energy into bicep curls. If you do this you are overlooking the premium bicep builder, the chin up. Why the chin up over the curl? The answer is simple!
1. More weight with chin-ups over bicep curls.
2. Greater range of motion with chin ups over bicep curls.
3. More muscles involved with the chin-ups over bicep curls.
So big deal you say! Yes it is and here is why. More weight is key to more muscle size. With barbell curls a 175 lb man might use a 50 or 75 lb. Barbell. The same man must use all of his 175 lbs for chin ups. On the other hand it would be impossible for him to perform curls with a 175 lb. Barbell.
Now greater range of motion means a longer time the muscles are under tension for one repetition. It also means more work is performed by moving the weight (your body) further. More work or more exercise volume is the second key to muscular growth.
Medium grip on EasyChin up bar
This brings us to the fact more muscles are involved in one chin up. Of particular importance is the involvement of the largest group of muscles in your upper body, the back! A broad muscular back from chin-ups stimulates greater growth in the smaller muscles like biceps and shoulders. This often overlooked principle states that basic multi-joint exercises are the best for strength and size.
If you are convinced of the logic in making chin ups the foundation for biceps growth let us look at a good routine.
Monday: Medium grip (palms away from your) chin ups. Five reps times ten sets with one to three minutes rest between sets.
Wednesday: Close grip (palms facing you) chin-ups. Three reps times ten sets with one to three minutes rest between sets.
Friday: Close grip (palms facing you) chin-ups. Perform as many as you can without stopping until you cannot do anymore. Rest ten minutes and repeat to failure, rest ten minutes and repeat to failure. That will be a total of three sets of as many as you can perform to failure.
Narrow grip on EasyChin up bar
This workout plan is for three weeks. Each week on Friday you drop one set of chin ups. Week one has three sets on Friday with week two for two sets and week three one set. The routine is structured so that on Monday you perform at medium intensity, on Wednesday light intensity, with Friday high intensity all out effort. Make sure you adjust the reps and rest periods on Monday and Wednesday so that the workouts are medium and light as indicated for the day.
After three weeks take one week off completely for rest and growth. You should see additional arm size and strength after the full week of rest and at the beginning of your second three-week routine! Not only arm size but also back, shoulders, forearms and even grip strength will be enhanced with this routine.
P.S.: Make sure you have a chin up bar in your home or apartment. You won’t be sorry!