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You cannot adequately progressively overload chinups. You will plateau very quickly. So yes, for someone new to the gym, all they need is chin ups/pull ups/barbell rows/pull downs to work their biceps. But after a certain point, you will need to add isolation work for your biceps to continue to see growth (this applies to every muscle - newbie can get by on just squats but an intermediate will probably want to add leg extensions to see quad growth etc).
I don't know why you say you cannot adequately progressively overload chinups (and pullups and dips). All you need is a dip belt and weights. Get one of these and you can progressively overload the same as any weightlifting exercise.
I don't know why you say you cannot adequately progressively overload chinups (and pullups and dips). All you need is a dip belt and weights. Get one of these and you can progressively overload the same as any weightlifting exercise.
Not really. You can buy a weight belt, but you will quickly plateau. Chin ups are not an isolation movement for the biceps, so you will require your back muscles and biceps to grow at similar rates so your biceps keep getting adequate stimulus to grow. That never happens after the immediate short term which is why every body builder does curls to develop their biceps. If we could just do chin ups that would be awesomely efficient but it doesn’t work that way.
I don’t know anyone who has developed respectable arms doing chin ups or pull ups alone.
Not really. You can buy a weight belt, but you will quickly plateau. Chin ups are not an isolation movement for the biceps, so you will require your back muscles and biceps to grow at similar rates so your biceps keep getting adequate stimulus to grow. That never happens after the immediate short term which is why every body builder does curls to develop their biceps. If we could just do chin ups that would be awesomely efficient but it doesn’t work that way.
I don’t know anyone who has developed respectable arms doing chin ups or pull ups alone.
Using the same logic, do you also do leg extensions in addition to squats so that you can isolate your quads?
I do dumbbell curls, but they get the least priority in my workouts. I start my upper body workouts with five sets of pullups, and finish with 2-3 sets of curls if I have time.
Using the same logic, do you also do leg extensions in addition to squats so that you can isolate your quads?
I do dumbbell curls, but they get the least priority in my workouts. I start my upper body workouts with five sets of pullups, and finish with 2-3 sets of curls if I have time.
I actually do leg extensions (drop set) right before I do any compound movement for legs *if* I wish to target my quads that day. So example would be leg extensions then right into a squat. This is to ensure my quads are pre-fatigued so during the squat they’re the limiting muscle in the movement. This is an advanced technique, and as a beginner squats are fine. You can add leg extensions after if you don’t feel enough of a quad pump. Once you become advanced you’ll do it right before as stated for numerous reasons (including allowing you to use less weight on the squat since it’s a PITA to add all those plates and warm up).
I actually do leg extensions (drop set) right before I do any compound movement for legs *if* I wish to target my quads that day. So example would be leg extensions then right into a squat. This is to ensure my quads are pre-fatigued so during the squat they’re the limiting muscle in the movement. This is an advanced technique, and as a beginner squats are fine. You can add leg extensions after if you don’t feel enough of a quad pump. Once you become advanced you’ll do it right before as stated for numerous reasons (including allowing you to use less weight on the squat since it’s a PITA to add all those plates and warm up).
The idea of doing an isolation exercise before a compound exercise was part of Arthur Jones' Nautilus exercise principles that he developed in the 1970s. Some of his machines included two exercises, which allowed no rest between the two exercises. The leg extension could be down on a machine that also had a leg press, or with squats that were done on his multi-exercise machine. Whether it is advanced or not, is up for debate. The system seemed to allow for a complete workout in a minimum amount of time. I wish I still had access to some of those machines.
The idea of doing an isolation exercise before a compound exercise was part of Arthur Jones' Nautilus exercise principles that he developed in the 1970s. Some of his machines included two exercises, which allowed no rest between the two exercises. The leg extension could be down on a machine that also had a leg press, or with squats that were done on his multi-exercise machine. Whether it is advanced or not, is up for debate. The system seemed to allow for a complete workout in a minimum amount of time. I wish I still had access to some of those machines.
I know that, but my workouts are more volume based, and not related to Arthur Jones/Mentzer. I do them from time to time when I'm rushed.
Here is an example of a workout that more advanced bodybuilders do that is also high volume and not related to Jones' HIT principles.
The goal is to pre-fatigue the quads so in all compound exercises, they're the limiting movement.
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