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Muscle Building Bodyweight Workouts

Mike Thiga transformed himself from a scrawny 148 pounds 
to a massive 187 pounds. In slightly less than 6 months, 
he packed on 39 pounds of solid muscle, all without ever 
lifting a weight or going to the gym. 

Learn how he did it in The Muscle Experiment

     Fitness Tips For 6/8/2016

Chin Ups Compound Exercise

The Compound Effect of Chin Ups Do you perform chin-ups for your biceps? Chin-ups are super for building the biceps, but they work far more than just the biceps. A study published by the Journal of Strength and Conditioning Research (December 2010) found that the chin-up works many different muscles. From the testing the average EMG muscle contraction values were revealed as follows for each specific muscle group: Latissimus dorsi: 117-130% Biceps brachii: 78-96% Infraspinatus: 71-79% Lower trapezius: 45-56% Pectoralis major: 44-57% Erector spinae: 39-41% External oblique: 31-35% As you can see, the chin-up works far more than the biceps. In fact the back muscles get a major shot from a chin-up, as do other muscles, including the traps and the pecs. And the core muscles play a big role in stabilizing the body during the chin up. So the chin-up should be viewed as a compound movement and not just a biceps builder. That means the chin-up can be employed beyond just arm work. And it might be a good idea to mesh back and biceps training with the chin up acting as the bridge between the two as it works both muscles groups strongly. To get the noted effects (working the noted muscle groups at a high level) a full range of motion should be employed for each repetition. This means getting the chin well over the bar rep after rep. And once you get to a point where you can't get a good full rep in, its time to stop and gear up for the next set. Chin-ups are so effective that they should be considered a permanent part of any training program and employed consistently. For more information checkout The Lost Secrets Of Bodyweight Training Submit A Fitness Tip If you have a tip you'd like to share e-mail it to us
Chin Ups Compound Exercise

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