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  1. #1
    Registered User wariorpolni's Avatar
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    Question Chin-ups for biceps ?

    Hello, i want to ask something. I train classic fullbody training 4x per week. I train only fullbody compound movements like squats, deadlifts, bench-press, pull-ups, etc. so i dont have any isolate movements. Still, i have in my workout plan barbell biceps curls for biceps 1x per week. I dont say its bad, but i personally like underhand chin-ups more. I found some pages on internet, where some people saying that chin-ups are very good for biceps, some pople are saying that biceps need some direct workout, and chins are not enough. So my question is, i know i wont have bodybuilding level biceps with chin-ups, but still, will weighted chins grow my biceps if ill be overloading then by adding weight to my chins ? Thanks
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    Whilst it's commendable that you're sticking to full body, compound movements, it doesn't hurt to include some direct work to bolster an area in which you're lacking or seeking to improve.

    That said, chins will certainly activate your biceps, although likely not to the same extent as you would with curls. Chuck in a few at the end of your sessions. I saw my biggest arm gains by adding some curl variant at the end of almost every session as a sort of cool down from the full body compounds.

    tl:dr, do both if you want. Or don't. It's not the end of the world.
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    Unregistered Mortar34's Avatar
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    Originally Posted by 2am View Post
    Whilst it's commendable that you're sticking to full body, compound movements, it doesn't hurt to include some direct work to bolster an area in which you're lacking or seeking to improve.

    That said, chins will certainly activate your biceps, although likely not to the same extent as you would with curls. Chuck in a few at the end of your sessions. I saw my biggest arm gains by adding some curl variant at the end of almost every session as a sort of cool down from the full body compounds.

    tl:dr, do both if you want. Or don't. It's not the end of the world.
    IMO, chin ups are extremely beneficial for biceps stimulation as they phenomenally recruit the biceps as part of a compound movement. Many back day movements will recruit the biceps, but chins, to me, are the best for biceps, and great in general.

    Something else working in your favor is that I'm guessing you're working each body part multiple times per week, which is a proven variable for muscle growth. I agree with the above that some direct biceps work is smart, but run your program and take a few months to see if you want to give more attention to certain body parts.
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    Registered User GodfreyW777's Avatar
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    Some people get adequate bi stimulation from chins alone, some dont.

    Only way is to try & see the results.

    Of course it also depends on how much results u want.

    Adding some direct work will almost always give extra benefit.
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