Alleyezonme

Ok today i bought a chinup/pullupbar, i can only do like 3 chinups damn! lol, but before i started working out i wooda never been able to do 1, i remember wen i coodnt even do a pushup! now i can do pssh like 50 in a row, so i know it does take time, my question is i dont want to overtrain my biceps like after i worked out today, and did my biceps already then at night i did some chinups, but then i was thinknig about it, arent i not letting my biceps grow? im straining them ? well my main concern is messing with my gains but continuing to put my biceps through strain after ive already done my workout for the day

Mista

Do one workout....

YorkKnight

do a full back workout not just chins, incorperate your Bi`s in on your Back Day. are u a member of a Gym??

JonnyStead

I'd concentrate on normal grip (back of your hands facing towards you) with wide grip and full range of movement - nice and slow. That way you're working mostly your lats rather than biceps. Thats my 2 penneth on this one!

I'm 34 - when am I officially an old fart?

slip

Use a variety of grips. Your biceps help out in pulling motions, so you want them stronger as well. Widegrip with palms facing away, and close grip (about shoulder width) with palms facing toward you. Most people can do more close grip as your biceps come into play quite a bit.

Alleyezonme

Yeah i think i need to change my routine a little, i do tris and back on the same day and chest and bi on another day i thnik imma switch it to chest and tri, then back and bi, works out better i think, and no im not a memebr of a gym, but i have done lots of research and feel i have a good routine now

Makaveli1

I could only do 25 push-ups... im jealous

Duncans Donuts

?

Wider grips decrease the lats range of motion. Palms facing out influence the weakest link in the chain, the bicep. If your bicep is supinated, the muscle will be able to apply more torque, which will slow the time they fatigue. So long as you FOCUS on drawing your elbows back and mentally contract the lats, the palm supine position will be the best position as far as hands go. Use a middlle ground grip, defitently not wide, especially considering the stress the wide grip places on the shoulder girdle.

Not to say pronated/wide grip doesn't have a positive effect and benefit to incorporate in smaller doses, but it is biomechanically inferior as far as the "typical" chinup is concerned.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."