Did you know that lifting weights is not the best way to build big biceps?

E 'vero. Long curls, dumbbell curls and cable curls are great exercises … but there is a simple exercise, it is much more efficient and the construction of raw power and handling new on the biceps muscle.

And best of all, you can not exercise this right in your basement or your bedroom.

The exercise I'm talking about is a chin-up.

I understand that you might be skeptical. After all,not many guys give much thought to the old chin-up anymore.

But I will prove to you that the chin-up is one of the most brutally effective exercises for adding muscle mass to your biceps.

Why The Chin-Up Is Such An Effective Arm Exercise: Proof Point #1

If you want big biceps, it’s a good idea to look around and see who has big biceps and discover how they managed to build big arms.

And if you do some research, you’ll see that male gymnasts have some of the most impressive biceps. Certainly, bodybuilders steroids mammoth pumps have great biceps, but in many cases, male gymnasts biceps this brief will be small even bigger.

Curiously, the majority of male gymnasts spend much time in the weight room. So how can such a massive pots that building? Simple, have a lot of chin-ups. "

Why the chin-up is such an effective exercise of the arm: Test Point # 2

In late 1980, the scientist who has tried to discover what was the most effective exercises for eachbody parts.

They found that chin-ups, the most effective muscle building exercise for the biceps was. Here the science: It seems that when your body moves in space, which forces the muscle fibers over and over again, the muscles grow at a faster site.

This is stark contrast to curl, your body remains still and the hands move the muscle. With a chin-up, keep your hands still and your body moves through space.

Kin-UpVariations:

Here are some variations on the standard menu-ups "you can put more meat on your dress biceps.

Negative chin-up: "It's perfect for kids who are not yet strong enough to make a real-chin-up. He begins to stand on a chair, grab bars and lower as slowly as possible. So stay the chair and repeat.

Towel pull-ups: Spread a towel over his chin-up bar. Adjust the towel, so one side is longer than the others.This makes the towel and forces the muscles learn to work in a new location. Grasp the towel and pull up the bar.

One-arm chin-up: "This is a true test of strength. Grab the bar with one hand and see if he has a chin-up can do. Less than 1% of the population can. If you can, try a "false" one arm pull-ups. To do this exercise, grasp the bar with one hand and without the capture of second-hand wrist of the arm holding the bar. It is also a greatdrill to build the grip strength.

Chin-ups work hard, and you will see your biceps grow like never before.