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Frankie 5x5 - close grip chins enough for biceps?

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blackninja
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2003/12/15 15:01:57 (permalink)

Frankie 5x5 - close grip chins enough for biceps?

I know they're relatively small muscles, but biceps are probably the main part of my body I'm interested in bulking. I'm fairly happy with my chest but still do bench press (machine) and tate presses on my push days.

I tend to do my pull days at home as the gym I go to has no barbell and no chinning bar (still - it's convenient with college). For the past couple weeks I've been doing deadlifts, barbell rows and close-grip chins. However, I feel my routine with the chins is slightly off. Is it ok for my knees to be going forward when I pull up or should I try to get them parallel to the rest of the body? I really struggle to get them in line.

If I'm trying to beef up the biceps especially could I add barbell/dumbell curls to the routine (or replace the chins with them)? I know you advise against dumbell curls but in the 5 or so months before I started 5x5s I saw noticeable improvements from doing dumbell curls.

Sorry for going on. Hope you can help.
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    Frankie NY
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    RE: Frankie 5x5 - close grip chins enough for biceps? 2003/12/15 15:19:08 (permalink)
    Black:

    Increasing the size of one particular muscle at a greater rate than the rest of your muscles or your overall bodyweight is not really feasible for the natural trainer. If you want to increase the size of your biceps, the best thing you can do is eat, lift heavy, and get plenty of rest.

    For your biceps, I'd recommend you do whatever exercise gives you the best growth. Barbell curls, close grip underhand chins, or dumbbell curls are all good choices.

    For close grip underhand chins, if you legs drift a little forward, it's not going to make a big difference.

    Whatever you do, DO NOT add additional biceps exercises. If you are doing deadlifts, rows, chins, and curls, your biceps are getting plenty of stimulation. Adding any more exercises would likely retard your biceps growth.
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    blackninja
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    RE: Frankie 5x5 - close grip chins enough for biceps? 2003/12/15 16:58:27 (permalink)
    Thanks Frankie!
    Would it be OK to do three weeks on chins then three weeks on curls then back to chins or would you recommend against this?
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    GoldenArrow
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    RE: Frankie 5x5 - close grip chins enough for biceps? 2003/12/15 17:41:47 (permalink)
    From what I've been told (seeing a sports physio for a lower back prob) if you are going to add weight you need to keep your knees raised or the weight plus your legs will pull your pelvis out of the correct position (ie backwards)....any thoughts?
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    Frankie NY
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    RE: Frankie 5x5 - close grip chins enough for biceps? 2003/12/15 18:31:42 (permalink)
    quote:
    Originally posted by blackninja

    Would it be OK to do three weeks on chins then three weeks on curls then back to chins or would you recommend against this?



    I would stick with one for a complete cycle and then change the next.
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    Big-Ron
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    RE: Frankie 5x5 - close grip chins enough for biceps? 2003/12/16 17:23:06 (permalink)
    Ive been on 5x5 for 6 weeks now and all im doing which remotely (directly) hits the biceps is DB rows. Throw in some deadlifts and my arms are getting stronger and bigger, if only i had found 5x5 when i started

    At the moment chins are out of the question becuase they screw up my shoulders, but they should be a perfect exercise for bicep size, no doubt

    B-R
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    Frankie NY
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    RE: Frankie 5x5 - close grip chins enough for biceps? 2003/12/16 17:32:49 (permalink)
    quote:
    Originally posted by Big-Ron

    if only i had found 5x5 when i started


    Consider yourself very, very lucky. I overtrained and had suboptimal gains for probably the first 10 years of my weightlifting career. The majority of guys go their whole lives overtraining and never reach their potential because of it. You're only 19!
    #7
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