Added On October 30, 2011
Eccentric Chin-ups For Bigger Biceps
by Rusi
We all want bigger biceps, right? The eccentric chin-up might be a great way to add variety to your workout and produce a little biceps growth.
The eccentric or the negative chin-up includes only the lowering portion of the lift. In other words you cheat or use a chair, bench or whatever to get yourself to the top and then slowly lower yourself down.
"But how would I grow if I don't lift my ass up?"
Muscle growth is simple. In order for a muscle to grow you first have to "damage" it in order to stimulate growth. The negative or eccentric chin-up helps you do that. Many of you may not know but most of the muscle "damage" is done during the eccentric part of the exercise. Another benefit of doing negatives is that they will allow you to overload your muscles because you have greater "negative" strength than positive. However doing negative can be quite stressful to your joints so don't overdo it.
One of the ways to incorporate eccentric chin-ups in your biceps training is to perform a few sets after an isolation biceps exercise. In other words your first pre-exhaust your biceps with curls for example and than you perform negative chin-ups. Pull-ups won't work since the role of the biceps is greatly diminished during the exercise. More about pull-ups against chin-up here.
Another possibility is to perform only a few reps but trying to hang on to the bar for as long as you can. This will cause some serious tissue damage so don't overdo it and listen to your body.
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