Best Chin-Up Rep Ranges For Bicep and Back Growth If your goal with chin-ups is to get strong, build muscle in the back and biceps or improve athletic performance it pays dividends to stick to a progression-focused program. How Many Chin-Up Reps Should You Do?
Understanding Chin-Ups
Chin-ups are a compound movement that mainly works the biceps and latissimus dorsi muscles. Pull-ups are performed with an overhand grip, activating significantly less of the biceps compared to chin-ups, which is why people use them as a measure of arm strength. This pronated grip of the hands is what makes chin-ups so powerful for upper body strength and hypertrophy13.
Progression Strategy
Chin-ups If you are new to the chin-up, do 3-5 reps per set Do a workout of around four sets three times every week. This can help you gain strength in the foundation4.
Progress to 6-15 reps per set for 4 sets x3/weekIntermediate: Once you can comfortably do 12–15 chin-ups, this is the basic protocol. Description: The primary work phase for increased strength and muscular endurance13
Advanced: Performing multiple sets of 10 reps??? for a total of between (and including) 15 until failure, then perform this routine three times per week It results in the optimal hypertrophy-strength gains12.
Benefits of Chin-Ups
Strength, Muscle Hypertrophy: Chin-Ups are overrated as an exercise to strengthen your biceps or build up the ‘guns’ on your arms. Just kidding you guys…It really is one of the best exercises to help develop both bigger pipes and a thicker upper body in general- almost just for overall arm development!
Function Strength- Chinups are a bodyweight exercises that not only works multiple muscle groups, but also the specific coordination & stablization patterns of these muscles. 1
Core Activation: By performing chin-ups, your core also gets into the mix which can lead to a more coordinated body with any other exercises you decide partake in3.
Conclusion
If you apply the right rep scheme during your general workout routine, chin-ups are a fantastic exercise to improve both muscle growth and upper body strength.chin-up progression (ad) Begin with modest sets that suit your overall fitness, and gradually intensify as you grow stronger.
