Strength coach and Athlean-X founder Jeff Cavaliere CSCS is a walking encyclopedia when it comes to building muscle and gaining weight. Whether he’s sharing his knowledge of the science behind the best moves for a chiseled chest, the best bodyweight exercises for building muscle, or the movement you should be doing every day to grow your calves, he knows what’s going on. So if you’re trying to grow your arms, he knows that you may be repeating pull-ups and pull-ups.
But which one is better to really help you get those big arm gains? He builds it up by starting with an anatomy lesson of the upper arm, which is made up of the biceps and triceps muscles.
“As we know, the job of the biceps is to supinate the forearm and bend the elbow. It also has the ability to bend the shoulder because it has a bicep-length base of the head that crosses the joint,” says Cavaliere. “The triceps are of course designed to straighten the elbow and straighten the arm behind the body.”
When you do pull-ups, there is another “very important” muscle used in the upper arm called the brachialis. “This muscle is a powerful elbow flexor. The brachialis is just below the biceps and, when developed, can give you wider arms and bigger biceps, ”says Cavaliere.
Ultimately, to build bigger arms, you’ll want to build your biceps as well as your brachialis. When doing a chin-up, the underhand position requires supination, which is more demanding on the biceps than when doing a chin-up. However, there is also a supination of the forearm that tends to use your lats rather than your biceps.
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“When the elbow moves in front of the body, the lats stretch more,” says Cavaliere. “By activating the stretch reflex at the bottom of the repetition, we can turn the exercise into an exercise that favors the lat rather than the biceps. That shouldn’t be happening when trying to build your biceps. “
You can do this by making sure your focus is on pulling your body on the bar. Instead of pulling yourself directly on the bar or staying very close to the bar, keep some space between your body and the bar on the way up.
“Act like you’re rolling your body into a bar, like rolling a bar around your body doing a traditional barbell curl,” says Cavaliere. “This requires the biceps to do more work and the lats to do less.”
With pull-ups, the mechanism differs through an overhand grip instead of an underhand grip, which shifts the focus from the biceps to the brachialis muscle. Cavaliere notes that when doing pull-ups, one should focus on the reach on the bar.
“The wider the grip you take, the less you’ll be exercising the brachialis because the flexion at the elbow will be less,” says Cavaliere. “With the brachialis, one of the stronger flexors of the elbow, we want to achieve more flexion through a tighter grip.” As with the chin-up, he suggests that you also keep your body off the bar because getting too close will reduce the effect on the brachialis muscle.
So what’s better for building bigger arms? The answer is both – a trick question from Cavaliere.
Your best breakdown will depend on your goals and the type of program you are pursuing.
“If you were following a bro split, I’d consider the brachialis exercise more like a chin-up, and that would happen on our last day,” says Cavaliere. “I think the chin-up is the better biceps exercise when done the way I’ve shown you, and that would work on bicep or arm day, so to speak.”
For a pull workout, you can either use them in alternating workouts or use them together in the same workout. If you’re doing them in the same workout, Cavaliere suggests focusing on strength training like a weight pull-up, and then using your pull-up as an additional higher-rep exercise. Or you can incorporate them into a full-body training regimen where you either do pull-ups or pull-ups every time you work out.
“The fact is, guys, both are great exercises,” says Cavaliere. “How you do what you do is always important.”
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source https://www.bisayanews.com/2021/10/02/athlean-x-gives-tips-about-pullups-and-chinups-for-bigger-arms/
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