I'm not really a gymnist type..I do calistenics and weight training, but your videos are always informative. I been doing chins for the last two years, and your less than 8 min vid is gonna add some novelty to my back and arm day.
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
Started to do chin training on a lat machine with 10 lbs over my body weight. Getting a good pump for the first time in years. This is all I do now for biceps. Thanks.
Wow, this is kind of complicated. I usually do pull ups and thought all the right muscles would get hit automatically. Sometimes I notice that my form/body position changes in the middle of a set. Sometimes I get elbow pain (moreso with chin ups), but much less than I used to. Seems like there are infinite planes of movement and it's frustrating to find the optimal one and do it consistently. The videos are nice to watch and are motivational.
@@twothreeoneoneseventwoonefour5 nothing specific, just pull ups, but they get bigger. Training forearms is a waste of time in my opinion. Only exercise I do is a string on a plastic pipe and a 5kg plate on the end of that string. Roll up and roll down. Old school exercise,The best one. Some hammer curls and thats it
@@piotrproszewski3977 I see. It is just that my grip strength is very weak and my forearms are my weakest muscle that I want to do some extra work for it. I started from not being able to hang on a bar even for a couple of seconds, so I struggled a lot... Currently I am doing hanging, wrist curls(with a weight in a backpack because home environment), hand grippers and ring curls(with enough rest of course). Ring curls with neutral grip especially worked the best for the brachioradialis, for me personally they even worked a lot better than hammer curls and reverse curls with weight. It may be the angle difference I guess(standing vs inclined). I guess I will also try the exercise you mentioned if I can find a way to do it, thank you.
@@twothreeoneoneseventwoonefour5 plastic pipe, string and a weight on the end of that string.The other end of that string is of course tide in the middle of that pipe. It can be a stick, anything. You grab the pipe, You keep hands in front of you and start to roll that string so the weight go up, then roll down.Is good to place yours arms on something, so you can focused on forearms, not on keeping your hands in position.Perfect for grip strenght. You can't make yours fingers in to a fist after this,it will destroy yours forearms
@@piotrproszewski3977 thank you, I went and actually made it. Yes, I see it is a very good exercise, I feel my forearms a lot even with 2.5kg atm. I think it will even become my favorite from now on. edit: my hand is unstable when I hold a spoon
I lift conventionally at a regular gym, but being able to move your body around in "space" is more impressive to me than deadlifting 5 plates or whatever.
Thanks for sharing this information i am using chin ups comando pull ups and close grip chin ups in order to target both heads of my biceps but i would like to make a question how many seconds should i train with isometric exersises and how many sets should i do per session for muscle growth
Aim for 40-70 seconds of time under tension per set, with 10-20 working sets (close to failure per week). If you're training arms or calves you can up the volume a bit, as those areas recover quickly and they don't fatigue your system as much as compound movements!
I find this chin up form pretty interesting, because that's the way that i have to pull up to do a ring muscle up, hollowing the body, because in a retracted scapula my shoulders just wont punch through the transition. Pretty cool move, besides who doesn't what their biceps and lats bigger?
I did neutral grip for 10 weeks. Started with body weight and then weighted neutral grip for 5 reps. It really developed my brachialis muscle and pushed my bicep peak. I hardly did reverse curl and hammer curls so i did this exercise to hit that muscle and forearm muscle.
Hi Adam, if you are reading this comment, then please answer one question! If in the concentric phase and the eccentric phase, for muscle growth, we know that the optimal time under tension will be about a minute, then in the static position of "holding" isometric tension, for muscle growth, how many seconds do we need to hold on, I don't understand?! More or less than in concentric and eccentric muscle contraction?
@AlexX-tu1vy I'm not Adam, and it might be late. But the basic style is 2 s up and 2 s down. That makes a set at least 40 s long. Slower down is always allowed. The key is lift down, with control. And faster up too. Unless you begin to throw the weight up. If you don’t feel the muscle working the entire way, you are going to fast! I like to have both concentric and excentric load. But I don't worry about it. The important thing seems to be to make each set count. That means more reps after you think of stopping. I consider those reps after you thought you were done as the real training. I usually do reps until I know the next positive won't succed, and do the last negative slowly. But if this style makes you do fewer sets, you shouldn't go that close to failure. When I'm starting to loose reps, I think I'm done with that exercise. But not necessarily with that muscle. You can usuall continue with nother exercise, oddly enough. But that's mostly for a serious bodybuilder. Not anything you really have to do to be in excellent shape. Think decades. You want to do this for a lifetime! I'm doing it at age 75, and plan to continue doing it for a few more decades.
I think this is unusually good! I will try chinups instead of doing pullups and biceps curls for a while. Two things with one exercise. But I will try something for the biceps you didn't mention. If you lean back at the end of the movement, it will increase the load on the biceps. I'm using rings, of course, and leaning back will chande the direction of the bands relative to the body to make the angle to the lower arm closer to 90°. Maximum load on the biceps when the elbow is closest to the souulder. You can't get this with a barbell curl! I think I will also move the elbows more behind the back than you showed. A kind of a chest to the bar chinup! I want to improve that for my pullups! We all have our versions of exercises. And I'll experiment with this for a while. I like watching your videos, because they make me think again about how to do exercises. Not always exactly as you do them. But it's an inspiration!
![FendiDa Rappa - Clock Dat ft. Shamar Marco [Official Music Video]](http://i.ytimg.com/vi/3NBU8KHdxYY/mqdefault.jpg)
I'm almost 57 and I just started doing 5 sets of 10 reps.Ill try every other day and add more sets and reps weekly
I'm not really a gymnist type..I do calistenics and weight training, but your videos are always informative. I been doing chins for the last two years, and your less than 8 min vid is gonna add some novelty to my back and arm day.
Love this! Thank you for sharing!
My pleasure!
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
Thx for the gymnast's cheat code ! !
Excellent presentation.
Inspired by a previous video to get a set of rings. 6 days in use and my upper body has never felt so good.
Keep it up
Excellent
Genius
Started to do chin training on a lat machine with 10 lbs over my body weight. Getting a good pump for the first time in years. This is all I do now for biceps. Thanks.
Me 2
Thanks for sharing this amazing vibes i love your move of pull up because it hard me doing 😂
Now I want a similar video for triceps kkkk
Haha cool! :)
Dips Dips after failure then Bench dips
Whats kkkk for?
@@tavishfinnegandegroot3513 it’s Portuguese for “hahahaha”.
@@Spidey_Ethan ohhhhh
Wow, this is kind of complicated. I usually do pull ups and thought all the right muscles would get hit automatically. Sometimes I notice that my form/body position changes in the middle of a set. Sometimes I get elbow pain (moreso with chin ups), but much less than I used to. Seems like there are infinite planes of movement and it's frustrating to find the optimal one and do it consistently. The videos are nice to watch and are motivational.
thanks alot, for sure gonne try
Highly informative, invariably great .
🙏 thank you
Got rings about year ago, love them. My biceps, and forearms start to grow. I think they also great for dips, flys and push up...great video
How can you do forearms specific exercises on rings?
I only know about hanging and false grip progressions, but nothing else really comes to my mind.
@@twothreeoneoneseventwoonefour5 nothing specific, just pull ups, but they get bigger. Training forearms is a waste of time in my opinion. Only exercise I do is a string on a plastic pipe and a 5kg plate on the end of that string. Roll up and roll down. Old school exercise,The best one. Some hammer curls and thats it
@@piotrproszewski3977 I see. It is just that my grip strength is very weak and my forearms are my weakest muscle that I want to do some extra work for it. I started from not being able to hang on a bar even for a couple of seconds, so I struggled a lot...
Currently I am doing hanging, wrist curls(with a weight in a backpack because home environment), hand grippers and ring curls(with enough rest of course). Ring curls with neutral grip especially worked the best for the brachioradialis, for me personally they even worked a lot better than hammer curls and reverse curls with weight. It may be the angle difference I guess(standing vs inclined).
I guess I will also try the exercise you mentioned if I can find a way to do it, thank you.
@@twothreeoneoneseventwoonefour5 plastic pipe, string and a weight on the end of that string.The other end of that string is of course tide in the middle of that pipe. It can be a stick, anything. You grab the pipe, You keep hands in front of you and start to roll that string so the weight go up, then roll down.Is good to place yours arms on something, so you can focused on forearms, not on keeping your hands in position.Perfect for grip strenght. You can't make yours fingers in to a fist after this,it will destroy yours forearms
@@piotrproszewski3977 thank you, I went and actually made it. Yes, I see it is a very good exercise, I feel my forearms a lot even with 2.5kg atm. I think it will even become my favorite from now on.
edit: my hand is unstable when I hold a spoon
I lift conventionally at a regular gym, but being able to move your body around in "space" is more impressive to me than deadlifting 5 plates or whatever.
This is a great detailed tutorial!
Howewer ❤
💪
When you do close chin ups its insane for biceps💪
Great video, Thanks for sharing
My pleasure!
How many consecutive chinups for a max set be gymnast level?
I'd like to see a video about the rings pullover! Great educational video as always, thank you!
Will do!
@bennatteale
Hello, is doing chin ups with the hands very close to each other a good way to involve biceps?
What about pelican curls on rings?
They are bad for the joints says my experience
Thanks for sharing this information i am using chin ups comando pull ups and close grip chin ups in order to target both heads of my biceps but i would like to make a question how many seconds should i train with isometric exersises and how many sets should i do per session for muscle growth
Aim for 40-70 seconds of time under tension per set, with 10-20 working sets (close to failure per week). If you're training arms or calves you can up the volume a bit, as those areas recover quickly and they don't fatigue your system as much as compound movements!
I find this chin up form pretty interesting, because that's the way that i have to pull up to do a ring muscle up, hollowing the body, because in a retracted scapula my shoulders just wont punch through the transition. Pretty cool move, besides who doesn't what their biceps and lats bigger?
Is Neutral pull up also effective for biceps growth or back growth or both?
For both, but if you want to focus biceps just do chin-ups.
I did neutral grip for 10 weeks. Started with body weight and then weighted neutral grip for 5 reps. It really developed my brachialis muscle and pushed my bicep peak. I hardly did reverse curl and hammer curls so i did this exercise to hit that muscle and forearm muscle.
chin-ups really mess with my tendons (golfers elbow), any tips?
What helped me was resting and also doing forearm stretches and exercises
Eased up the tightness and inflammation
Use the rings!
love your videos. every time great explanation and showing important details to advance practice. greetings from germany
Hi Adam, if you are reading this comment, then please answer one question! If in the concentric phase and the eccentric phase, for muscle growth, we know that the optimal time under tension will be about a minute, then in the static position of "holding" isometric tension, for muscle growth, how many seconds do we need to hold on, I don't understand?! More or less than in concentric and eccentric muscle contraction?
@AlexX-tu1vy
I'm not Adam, and it might be late.
But the basic style is 2 s up and 2 s down.
That makes a set at least 40 s long.
Slower down is always allowed. The key is lift down, with control.
And faster up too. Unless you begin to throw the weight up.
If you don’t feel the muscle working the entire way, you are going to fast!
I like to have both concentric and excentric load. But I don't worry about it. The important thing seems to be to make each set count. That means more reps after you think of stopping.
I consider those reps after you thought you were done as the real training.
I usually do reps until I know the next positive won't succed, and do the last negative slowly.
But if this style makes you do fewer sets, you shouldn't go that close to failure.
When I'm starting to loose reps, I think I'm done with that exercise. But not necessarily with that muscle. You can usuall continue with nother exercise, oddly enough.
But that's mostly for a serious bodybuilder. Not anything you really have to do to be in excellent shape. Think decades. You want to do this for a lifetime!
I'm doing it at age 75, and plan to continue doing it for a few more decades.
Chin ups for Arm Wrestling
Wonderful teaching
Thank you! 🙏
Trying these tomorrow! Thank you
Thanks for all your video, I just want to know where to buy your books, can't find the shop.
You look like Jake Dalton.
This is crazy lol I just sent you a message on this on IG lol
here it is :D
Traps exercices pls
👍
No wonder i don't feel my biceps even after lots of chin ups! I felt my back instead. Thanks for the informative vid!
nothin wrong with doing barbell curls
My firend that means you got stronger arms than your fucking back work on your back. Try to take some plank sets. It helped for me
Any advice on opening shoulders to get a straight handstand
Saturno Movement is your friend
I have the best exercises for that on the website but will make video about it!
Road to one arm chin up... Builds best biceps overall....
Is possible to use this method also for biceps curls on rings, right ? Or ? For better activation of biceps ?
Superb tips
very well made video. props on being so scientific
Great video, body posture mechanic!
As usual a fantastic video! Thank you so much! Greetings from México!
First
🔥🔥
👍
🙏
Beautifully explained 💙
Some great pointers there, thanks!
🙏🙏 my pleasure
Long live man✌️
Appreciate you!
How many rips and sets.
It’s in the video! ;)
@@GymnasticsMethod thank you, and for the video.
Thank you!
Could you do a video about the difference between rings and bar ?
The difference is explained it the video
Thank you for the information
Thank you!
Thank you
Excellent video!
Advices I was looking for! Thanks.
💪💪💪
Great tips!
Thank you.🙂
+
😊🙏
Thank you brother!
My pleasure!
for the back is the pull up better than the gin up
Yes
I recommend to do both :)
For me chin up is better because I can retract my shoulders easier and get more rom
Hey Adam can you please make a video on training all parts of upper and lower back including Traps!
Will make over time for sure!
Excellent video
Thank you very much!
FIRST 🔥
🔥🔥
Front lever?
👍
Present! 💪
💪🙏
Comparing chin-up with biceps curls is like comparing squats with leg extention.
I think this is unusually good!
I will try chinups instead of doing pullups and biceps curls for a while. Two things with one exercise.
But I will try something for the biceps you didn't mention.
If you lean back at the end of the movement, it will increase the load on the biceps.
I'm using rings, of course, and leaning back will chande the direction of the bands relative to the body to make the angle to the lower arm closer to 90°. Maximum load on the biceps when the elbow is closest to the souulder. You can't get this with a barbell curl!
I think I will also move the elbows more behind the back than you showed. A kind of a chest to the bar chinup!
I want to improve that for my pullups!
We all have our versions of exercises. And I'll experiment with this for a while.
I like watching your videos, because they make me think again about how to do exercises. Not always exactly as you do them. But it's an inspiration!
Small biceps
dat pullup form flawless