Hi guys,

May I know how do I earn my bicep muscle? By doing what? I've been carrying with my dumbell for weeks but it doesn't shows any different.. Any I does push up but push up only earns tricep muscle right? and if I do push up with a triangle shape fingers join I could also earn chest right?

Need further advice to train properly.. How to gain chest faster? I heard half sit up would do..? I can't do pull up Anyway to start slowly?

Good luck.

discuss many times........

pull-up is the basic core and very very good exercise for buildin up ur strength....

google n read...u find similar threads here too.
b patient n read.

This post has been edited by ijnek: Dec 31 2010, 12:20 PM

Why pull ups? Lol. I don't do pull ups. Darklight doesn't do pull ups.
I don't feel like replying to this thread, you're too lazy to read up. Gonna go earn my muscle now.

Good luck x2.

just because you dont do pull ups doesnt mean that its not a good exercise. give ONE good reason why he shouldn't start with pull ups, and preferably the reason doesn't start with your nick or darklights.

I'm not saying that pull ups aren't a good exercise. From what he posted, he looks like his goal is more towards hypertrophy. A lot of people don't feel the mind muscle connection for pullups. Most bodybuilders don't do pullups because of that reason. If ijnek suggested pullups, why doesn't he suggest rows or presses or other compound movements as starting exercises instead of just pullups?

No offense to both you and ijnek. Just stating my opinion in terms of hypertrophy.

And to TS, you don't earn muscle by lifting a couple of dumbbells and just BW exercises for a few weeks.

if pullups don't work for anyone of you it doesn't mean it's not good, i love pullups + chinups - weighted ones especially

and a great scheme to get ur 1st pullup slowly but surely

In your case, I would do negatives on the chin multiple times throughout the day (obviously with practicality dictating frequency, if you are nowhere near a bar all day, do them when you can). Lots of practice of good quality slow negatives emphasizing the bottom few inches of the movement will get you to a solid chin faster than anything. Once you can do one, you are on the fast track to multiples, you would just do one single rep as frequently as possible for a week or two and then you would have at least two if not more by then.

Ditch the kip. Kipping pullups are only good for making you look like an ass and wrecking shoulders. Stick to the slow negatives and build the strength to do them strict (won't take long at all).

To get you multiples from a starting point of one, the method would look like:

1 chin, rest 1:00, 1 chin, rest 1:00 and so on until the prescribed number was completed (I normally start people with 6).

The next workout would be the same except the interval would be :55. You would subtract :05 each session from the interval with the theory being that eventually you would do an uninterrupted set of 6. The reality however is that more often than not, you are doing close to that number uninterrupted if tested by the time you reach the :30 interval mark or so.

To make a note, that is the "chin ladder" equivalent for someone who is incapable of doing the frequency method (due to lack of exposure to a bar which is extremely rare, or with a client who I know will not do them on their own but I have deemed worthy of not firing despite this) and who can only currently do one chin. The frequency and ladder methods can be used by anyone else that is capable of more than one single rep at a time.

I know DL doesn't advocate pullups but sure he doesn't have problems banging out 6 of those with ease.

Cloud2322, ur school of thought sucks, a physique is not about bicep and tricep and chest.

most bodybuilders don't do pullup ?




ultimately it's finding exercises that works for you not someone else HAPPY NEW YEAR EVERYONE

This post has been edited by ken86: Dec 31 2010, 04:11 PM

hey john, no offense taken bro, it just happens that i like pull ups. great advice ken. would try to use this method to increase my rep ranges. however TS, please read up before asking for advice. alot of info at the stickies. people are just naturally reluctant to spoon feed others, ya know?

Triangle/diamond shape push ups emphasises the triceps muscles more. If you want to target the chest, do a wide-grip push up.

Read the stickies. Ask in the BB section.