Big Back | Big Biceps (BIG MISTAKES!)

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If you wish to construct an enormous, huge again and sleeve splitting biceps you may have quite a lot of choices however considered one of my all time favourite strikes that hits them BOTH on the similar time is the weighted chin up! With this single again and biceps train you’ll be able to stimulate hypertrophy in each your lats and your biceps on the similar time. On this video I’ll present you the right loading parameters, rep ranges and methods so as to add mass, power and energy to your higher physique pulling with out having to resort to separate muscle group coaching.

Many individuals know in regards to the energy of the chin-up in constructing again and biceps however because it’s a ‘body weight’ transfer, they have an inclination to miss one crucial component; the flexibility to load. As soon as you’ll be able to carry out units of 12, 15, and even 20 reps on the chin up you’ll want to begin including some weight to proceed to elicit the right response for power and dimension. If not, these tremendous excessive rep units begin turning the transfer into an endurance problem which is ok; however not what we would like when our aim is elevated biceps or again mass.

From a biomechanics stand level the chin up places your shoulder in entrance of your physique so not solely are you getting a greater lat stretch however you’re additionally getting the protecting impact on the shoulder joint when it’s elevated (as within the backside of the chin up) versus the kidnapped finish level of a pull up.

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Be sure you squeeze your biceps on the prime of the motion, even when it means reducing the burden that you simply’re ready to make use of, if you wish to put them on overload and create elevated biceps dimension. As you will note, I’m weighting my chins with over half my body weight for the heavy units (round 90 lbs) nevertheless it’s necessary to be sure to respect kind, and full vary of movement to get probably the most out of this transfer. As at all times by no means let your ego dictate your loading parameters.

Whenever you put all of it collectively you may have a one two punch that may shortly kick begin your again and biceps improvement. Add this into your pull day and you will note outcomes quick.

As at all times, you may get an entire workout program to begin trying like an athlete by heading to and getting your ATHLEAN-X Coaching System. See what the highest execs are utilizing to construct biceps, again and an entire athletic physique in simply 90 days.

For extra again and bicep workout routines in addition to tricks to get greater arms and lats you should definitely subscribe to our channel right here on youtube at

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  1. I currently weigh 215 and have longer arms. So calisthenic pulling movements are harder for me. I felt good doing 5×5 weighted chins w/45lbs attached.

    Then I see Jeff bang out 6 reps with 90lbs attached. LOL Granted he weighs less but still..beastly shit! However I've always preferred the chinup over the pullup for the reasons he stated.

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