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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
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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
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     Fitness Tips For 6/8/2016
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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


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Chin Ups Compound Exercise

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