Weighted chinups
Bicep curls ni upuzi especiall ukiwa natural, I was curling 60 kg at 19 but only had 18 inch biceps sahii na chap chinups ya 90kg weights and added 2 inch of raw muscle. I now have 20 inch biceps and these are the biggest arms in these streets
another tip for young lifters
every 5kg = 1 inch in bicep growth
Well , what benefit can biceps give me compared to my magic wad ? Dio mjue muscles ni useless the time I will manage to track down my online arch enemy I will simply point him oath my magic stick and he runs mad for 7 years like king Nebuchadnezzar
Hata mbisha man…nafika gym sahi. Nimesusia zido for some time na naona dalili sio mzuri. Kula ngano inaniharibu
Uongo boss. Mark Ripptoe has covered this already. You need to hit the muscle directly and that’s why curls are superior to chin ups. I mean, if you only do chin-ups of course your biceps will grow at some point but dollar for dollar, curls are the king of bicep growth.
Kesho ni leg day mkubwa wacha nilale ndio niangushe squats kama mwenda wazimu.
Everybody doesnt do curls the same and everybody doesnt do chinups the same. Hence there is technically no superior way. Key is adequate technique with adequate progressive load with adequate isolation of said muscle
bicep yangu ni kubwa kuliko ndiasa ya mkamba mjinga @KuwaitBabe
Jaba. Isolation workouts ni jaba. Look at all my fitness threads I always recommend compound movements due to there insane ability to overload. You only need this workouts to get insanely jacked.
Lots of skinny people who do curls everyday, hutawai ona mtu skinny aki deadlift 250kg.
I do my chinups with added 90kg and my biceps get sore for three days straight. Angalia gymnasts pekee.
Hapo kwa squats sawa kabisa kwanza piga ass to grass na 200kg usikie utamu.
Who are those two ladies I see if the pics are real?
Anyways the percentage of people who can do even bodyweight chin ups is really really low.
Single digits likely.
For the vast majority of people biceps will be ideally grown by direct work initially, then lat pulldowns, rows to develop upper back for several months/years before going to bodyweight chin ups and finally to weighted chin ups.
In short, it’s for advanced lifters
Kumbe ni wewe. Uliacha kupost vitu za coding
siku hizi kijiji imejaa machokosh na wakamba wajinga kama @KuwaitBabe na @barksdale
Mbwa kayhaay chicken fucker. Take your meds and keep your filthy pawns off my handle. Tusizoeane
I do agree chin-ups is an intermediate workout, and most likely a couch potato will struggle. But 3 months of basic workouts (press-ups, pullups, squats) should make someone able to do at least 3.
After a set of curls chin-ups can be the finishing touch if you are able to do 12+ anza kuongeza weight. I do 60kg curls alafu naruka kwa bar and do 90kg weighted chin-ups.
The primal feeling of doing chin-ups is on another level like a monkey swinging from branch to branch, no wonder chimpanzees have legs for arms.
Look at this below video
Hii maneno nilichi ma vijanaa coz of health reasons.Sikuizi ni kuchpa rodi ya 60kms a week na gym twice a week for toning tunashukuru Mungu>
