Calisthenics for Aesthetics: Episode 1- Biceps

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I wanted to start a series of videos addressing exercise selection for the development of particular body parts. The basic calisthenic movements can build a really aesthetic, fit and healthy looking physique, but some of us have body parts that are more stubborn than others. There are several simple variations of the basic movements that can be used to emphasize certain areas of the body.
Today is all about biceps. The biceps get stimulated with all pulling variations, but it's the variations that have your palms supinated that really hit the biceps hard. While the standard shoulder- width chin up is my go-to biceps exercise, close grip, wide grip, and weighted variations can all be used to add variety and stimulate the biceps from different angles. Supinated grips on rows also hit the biceps hard and rings allow a little bit more flexibility on both rows and pull ups, so just make sure to supinate and squeeze the biceps hard at the top.
I think it's best to rotate through variations so below, I'll give an example of a very basic 5x per week pulling routine and a 3x per week pulling routine.
5x per week
Monday- Weighted Chin Tuesday- Supinated ring row Wednesday- Close Grip Chin Thursday- Wide grip pull up Friday- Wide grip chin up
3x per week
Monday- Weighted Chin and close grip chin Wednesday- Wide grip pull up and supinated ring row Friday- Wide grip chin and ring chin

[@suttoncheung6476]

I like how you have a personality and aren’t afraid to do a joke now and then. Some of these other TikTok body builders just record themselves yelling at their phones. You on the other hand have managed to deliver calisthenic routines in an inspirational and comforting fashion. Keep up the content K

[@Kboges]

Thanks, Sutton! I have a blast making the content, so I'm happy it shows sometimes. 🙏

[@bl4ze600]

Wow he has a personality and makes jokes that CRAZY

[@barnebyoconnell8176]

@@bl4ze600 It is on a platform full of fakeness. Genuineness is rare here.

[@zey9083]

@@barnebyoconnell8176 not too rare, just a lot of there is still a lot of genuineness.

[@dive2drive314]

Greg Plitt was the most motivational body builder out there, hands down. Still sad that he is gone. RIP.

[@Matt-lq7gd]

Bread and Butter for Building Better Biceps lmao that was great, loving these videos. Motivating me to take on this style of training.

[@Kboges]

LOL 😂🤦‍♂️

[@AyianaMaria]

Currently binge watching your channel! Thank you so much for doing this! I subscribed before I even finished the first video!

[@j66546]

bro dont just watch but also put in work💪

[@tomblankinship4750]

I’ve been playing with combining exercises to get more out of each one. I recently started doing ring rows and then rotating the rings toward me to do slow eccentrics on the way down. That way, I’m targeting my back on the way up and biceps on the way down. I had elbow issues doing chin-ups and now stick to pull-ups.

[@Kboges]

Awesome use of creativity to solve a problem! Well done! Most issue can be worked around. This is a great example of that.

[@LuckyNice19]

Genius! I've been struggling with chin up grip due to golfers elbow it's ruining my training

[@hablemoscripto]

Thank you SO much for all the content you upload. Keep it up Mr. Boggeman

[@MsHappy411]

Your content is very informative and always right to the point with no fluff or endless unimportant chatter. Great job my friend!

[@Kboges]

I appreciate that very much! Thank you!

[@sherpa6071]

Your content is top tier - *I appreciate your thoughtful, intelligent approach* Thanks for the motivation, and sorry for sleeping on it for 3 years! Running, push ups, chin ups, dips, rows, hanging leg raises - variations and weighted - has given me incredible results in terms of getting lean and shredded (4% body fat). To build bulk, I incorporated curls, bench, cable work, shoulder press and lat pulldowns - with variations of course. Do this - and push yourself - and do your squats/deadlifts and you'll be shredded eventually too. Also, if you're not doing super sets, you have more potential for gains/losses still. So if you start to plateau, look into super sets. Bench press directly into chin ups then into dips...talk about building mass, fast! Oh yeah, EAT CLEAN and DRINK WATER ! Supplements can be helpful but are not necessary, so don't let anyone tell you they are.

[@xoriatis7146]

Such an underrated channel. Keep up the amazing content!

[@prosperity144]

This channel is excellent.

[@Kboges]

Thank you!

[@Ramiobomb]

I like also the push-up variant for Biceps where your hands face backwards, it gives a good squize and you can also use additional weights (like bag full of weights, etc) to increase intensity!

[@BluBlu111]

That's what I do.. backpack with weights sometimes

[@lightrobotCoromon]

That does not effectively target the bicep, it only pushes you up,and biceps don't push,they pull

[@leonardoanacadios995]

"Bread and butter for building bigger biceps" That is a phrase I won't forget hahaha

[@simontinguely862]

What I've been waiting for is this serie :)

[@AnalogFitness]

Ring chin-ups are my bicep bread and butter and they have done well. I might give those wide straight bar a shot.

[@OguzhanSekerr]

i just explored your channel its amazing. keep it

[@rubiroyhahaha5864]

I'm preparing for a competitive exam and have ample of backlog but after that I'll start doing calisthenics coz I really want to be flexible and want a asthetic tone (not bulky)

[@davidas5049]

Love your channel, very to the point and informational, thank you!

[@seanjamesmacleod241]

Looks like you do a lot of bar and body weight exercises but no weights or crazy machinery. Pretty impressive.

[@Kboges]

Yeah I keep it simple. It works!

[@keeponfightingnevergiveup]

Only recently I discovered your channel. Very informative and educational, thank you.

[@raychihak5644]

Hi, really loving the channel! Quick question, what sort of power rack is that behind you? How do you like it? Thanks in advance!

[@forgingicehole4750]

You're my go to calisthenics guy, thanks for your informative vids.

[@jackw_]

3 sets of 25 chin-ups holy shit!!!! Let's get to work

[@Kboges]

Yep! Working up to 3x25 will definitely build some aesthetic arms. It will also ensure you are lean enough to show off the muscle required to do 3x25💪

[@jackw_]

I don't care how long it takes, I'll make it happen! @@Kboges

[@salvador97730]

When you train the same muscle every day, what kind of RPE do you train in? Do you ever go to failure? Great Video!

[@Kboges]

Thanks Salvo. I usually train at around an RPE 8-9 but I really try to train with the best form possible. When I feel my form start to degrade, or I no longer can perform the movement with excellent form, I usually stop. If I'm being loose with my form, and just go all out, I can sometimes double my training reps, but I don't do that very often. So, I push hard while keeping good technique and use that as a sort of way to manage the fatigue while still allowing a really hard effort.

[@jesseenright2117]

awesome content! wider grip = increased supination

[@alexchaney5582]

Close-grip chins being superior than wide for bigger biceps is a misconception because the closer-grip has less supination than shoulder width and wider.

[@jewelfewel]

Great insight! Thanks for sharing. I like working the eccentric in pelican curls on the rings. Legless rope climbs are insane for biceps

[@Kboges]

Oh yeah no doubt on both of those. Love rope climbs!

[@bhashwartripathi7067]

this is what we called the god mode 🙌🏻

[@cliqueWow751]

i love how you go into more detail rather than telling your viewers just to do the reps and specific excercises but are there any alternatives you could do for dip bars rather than pullup bars?

[@Ricky-Noll]

I would add another function of the bicep as an elbow stabilizer for straight arm lockouts! Love the content.

[@Ricky-Noll]

As funny as it sounds some of my favorite bicep exercises are stiff legged windmills and german hang pulls. For function they’re great, but unsure about aesthetics.

[@9Clutch]

Bread and butter for building bigger biceps. Those lots of B's are an example of an 'alliteration'.

[@Kboges]

Hahaha noted!

[@bvalente96]

found your channel yesterday and oh man such great information, really good focus on first principles... and also reminds me the OG elliot hulse videos in his garage. Thanks for this man, keep uploading! Quick question : Can you do one of these for Shoulders? whats your opinion on handstand pushups?

[@Kboges]

Hey Bernardo! Thanks for the kind words! For HSPU- I think they can be great for those strong enough to do them. Just be safe. I will only do them occasionally because of old wrist injuries, but when I was younger, they were a big part of my training.

[@bvalente96]

@@Kboges Thanks!

[@moixemi]

this series is mad helpful man

[@titanvalker9817]

I just used to do chin’s for biceps and I don’t know. Maybe I’m pulling towards my right side. My right bicep is bigger than my left bicep and it’s significant

[@jameswise2]

You are doing great work keep it up. And thank you

[@shashank009]

Its a NO BS channel on youtube. Really like your approach. I Like doing Calisthenics along with weight training, Should I focus on only Calisthenics for biceps? Because i give one day in a week for biceps with curls? what would you recommend?

[@orlandovelastegui1391]

Good video!!! Because you started with letting people know that some people look at weights or look at the pull up bar and their biceps 💪 just grow.!!!!! I actually like doing pull-ups with the palms against it actually works better for me than, palms backwards.!!!

[@Kboges]

Totally! There is a lot of variability across individuals. I also feel probated grip pull ups powerfully in the biceps.

[@swoope22era]

really enjoying your videos bro. you get straight to the point and even though these videos are around 5 minutes im still learning more than watching these 20 minute videos where people over complicate. I do have a question though. I would like to build my biceps, back and lats pretty equally at the same time. How should I split my pull ups and chin ups? should i do 2 sets of each or should i stick with 3 sets and split one of them to 2 sets and the other at 1 set? keep up the videos man i really enjoy them

[@Pikachu-qr4yb]

Really liking your videos. Can you make a video about diet and getting enough protein?

[@Kboges]

Hey Pika! Yeah I have a video on nutrition but it's pretty basic. Check it out and if you have more questions, let me know.

[@thedon9670]

@@Kboges more nutrition videos would be awesome! 😊

[@kaisnow7661]

Bread and Butter for Building Bigger Biceps!

[@Kboges]

😂

[@benjaminturk7553]

I've been utilizing a daily 1x Push , 1x Pull , 1x Leg exercise routine for the past two months or so, which on most days means Pushups , Pullups , and Squats. How would you recommend I work in chinups to this routine if I want to eventually work towards 3x25 as stated in the video? Would replacing pullups with chinups 1-2 a week suffice to build towards that goal? Or do you recommend treating chinups as a supplement to my main daily pull exercise (pullups). I like pullups enough that I'd love to do them everyday, but I feel working towards 3x25 on top of a daily 30-40 pullups might be too much volume and strain on my body. Interested to hear your thoughts on how I may be able to balance progress on both pull movements. Thanks as always, this channel and your content is grade A.

[@ThatBaldBrownDoctor]

Nice series. Glad to see you back...! A question..... Dips hurt my shoulders... is it ok to do push ups instead of dips.... or maybe something like pseudo planch push up?

[@Kboges]

Thanks! Sorry for the delay. My daughter was born a few weeks ago, so my schedule has been pretty busy. As for your questions...Absolutely! Shoulder pain from dips is pretty common- I actually get it myself if I train dips with any real frequency. Push ups seem to not only feel good, but they can also improve shoulder health. So definitely try some variations and find some that you enjoy and give you the results you are after. Thanks for the support!

[@ThatBaldBrownDoctor]

@@Kboges Hey man congrats...! Im pretty sure that when your daughter will go to school, she will brag among her friends that her father is shredded and ripped like a DC comic super hero.....! :)

[@Kboges]

@@ThatBaldBrownDoctor Thank you! Hahahahahahah! Yeah basically want to be the strongest and healthiest version of myself for her!

[@michaellawinsky5072]

Woow🔥🔥🔥 super nice thank you ⚡⚡⚡🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️💪💪💪🔥🔥🔥🥤🤜🤛

[@Kboges]

Thanks, Michael!

[@ArtificalHistoryI]

Rows for me grew mostly my forearms, I hardly hit my biceps or back. I have insane vein forearms

[@cjbrown8266]

Still loving the HFT training videos. Simple movements + daily = great results. I too have quite a bit of education and training in kinesiology; and the more I read on whatever the newest study/program/etc, I find I keep coming back to tried and true simple basics: done as fresh as possible, as often as possible. I do have a question: Any recommendations on nutrition/diet you find works best for you. I definitely find that calisthenics naturally helps me to not hold on to weight due to the effects it has on exercise (more weight on me, of course harder the movement)-but anyway just curious if you find a certain way of eating (clean/keto/IF/etc) works better for you. Thanks in advance and really enjoying the videos.

[@Kboges]

CJ, Thanks for the kind words and support! I couldn't agree more with your perspective. A daily dose of the basics goes WAY further than what most of the fitness industry would have us believe. My hope is that I can show that the basic movements, that are accessible to almost everyone, can be incredibly power when done in the manner you described. For diet, I'll describe what works for me... I tend to keep a pretty tight eating window of about 4-6 hours and will usually have 2 meals in that time, so lunch at about 1:30 and dinner at about 6. I'm strict about not snacking. The meals I make for myself are usually big salads with berries, olive oil, huge amount of greens, vegetables and lean meat. I like eggs and fruit, so they always accompany the meal on the side. I'm very consistent with this but have 0 issues enjoying myself on 2 or so cheat meals per week. I know some may find that very restrictive, but I actually really enjoy the foods I eat, and don't limit how much I consume at each meal. In the future, I might document a weeks worth of meals, cheat meals included.

[@cjbrown8266]

K boges Awesome. Thanks for the reply. I have had my best results with fasting as well.

[@radercalisthenics]

@@Kboges Definitely would like to see meals documented

[@eriklarson4321]

Any tips on how you avoid elbow pain from chin ups? I have issues with my elbows after I do chin ups for a while. Thank you

[@deeps10]

Enjoying watching this while I polish off a large pizza

[@koolpods]

Bread and butter for building bigger biceps!

[@bw6078]

I can work my pullups for many sets but If I treat my chin-ups to the same amount of sets I usually injure my right bicep. By the feel of it it's the long head that gets injured.

[@CROWNZI]

There is one huge issue i have with chin ups and thats a huge click i get in my shoulder. That just irrotates to the point that i just cant do much cause i just feel like its gonna injure me.

[@spartandelvon2734]

💥💥💥💥💪

[@SapphireSandwichBoys]

Sorry for commenting on a 2 year old video like this, but chin-ups are not a safe option for me because of a recurring shoulder injury in my left shoulder. I have a history of dislocation with it. Do you have any tips on how to get around that or is the Callisthenic method of training simply not for me? Thank you K.

[@andrew4907]

Hey thanks for this content you are putin out. If you can improve the audio. It could be even better.

[@hrudairoshan]

I’m having trouble with breathing while doing high repetitions, can you help me with that

[@Kboges]

Get into a pattern. Breath with every rep.

[@JarodThurley]

Hello, I like your content. Thank you for sharing. What weight vest are you using?

[@Kboges]

Thanks so much. I use a BOX 45lb weight vest.

[@JarodThurley]

@@Kboges Thank you! Am off to smash out some Dips...

[@NextLevelFitness7]

What is the difference between chin up and pull up?

[@Kboges]

Pull up= palms facing away. Chin up= palms facing toward you.

[@Mike-hw5jp]

1:35 Oh man I was looking around for a swarm near your pullup bar until you repeated the sentence. Thanks for that laugh !

[@letscookwaltuh]

Hey quick question, if we would be doing biceps daily how would they recover

[@NordKristal1kristal]

Power💪💯👍💕👌🙌

[@mikemolaro4198]

How do y'all avoid elbow issues with such high reps? I'm 40yo male in good shape, 5"7 150. And my elbows just ache after a certain amount of load. I don't see any obvious issues with my form. Any pointers?

[@darrellhorner500]

WHAT BRAND OF WEIGHTED VEST DO YOU RECOMMEND? WHAT IS THE WEIGHT OF THE VEST YOU USE IN YOUR VIDEOS?

[@watkinsrcful]

Nice

[@olivierlaporte7620]

Hi there.. Just to make sure l have understood correctly... Do you recommend 3 sets of 25 reps? It sounds huge, unless those videos (very interesting though...) are strictly for experts... I don't know many people able to perform even one set of 25 chin ups or pull ups...

[@emmanuellegouais8706]

hi i dont get the frequency in a session. do you mean 3 sets (10 to 20) to failure per day in week?

[@miz3722]

Have had both bicep tendons pop & repaired surgically. Advised to not do chin-ups (pull ups are okay)...Any other suggestions on building biceps? Referred to your YT site from a friend & appreciate the info so far. Thank you!!

[@paulbednar_volvocars]

My bronchialis tendon gets sore doing chin ups. I think I screwed it up doing P90X years ago, if I could ever get to 3x25 chin ups I would be stoked.

[@pandakuchen2299]

warm up and stretch before doing chin ups

[@chrisjohnson6201]

Any suggestions for someone starting out that can't do pull ups or chin ups yet?

[@fourftr]

just subscribed enjoy your input. question I have for people who can't do more than 1bodyweight pull up I belong to a gym that has a weight assisted pull up machine what guidelines do I use to build muscle I presently do 1st set at 15 reps 2nd @15 3rd@10. I'm 67 very athletic played sports all my life. But I envy these people that can do pull up with their own bodyweight

[@Rick-fz7tt]

What can you do if you can’t do chin ups? I’m 75 years old and would like to work up to it.

[@Kboges]

Hey Rick, rows are the way to go.

[@dave93x]

Wide grip chin ups hit my biceps the hardest. I can actually feel my biceps stretching on those. Close grip just doesn't feel like it hits my biceps at all but I still do them 🤷‍♂️

[@Kboges]

Yeah interesting how that works. I would guess maybe the wide grip chin is challenging your supination more, and taxing your biceps ability to maintain that level of supination. It all good stuff. Do what works and keep at it!

[@MrCaturday]

3 sets of 25 man. im over here doing 1 set of 4.

[@s.mack1300]

Can you talk about workout splits

[@atama17]

When would you add the weight vest?

[@asaha177]

How would you incorporate chin ups in a pull day where you're already doing 3x10 pull ups?

[@endtimes3798]

Awesome Channel

[@mathispara9955]

Someone has a program of calisthenics for aesthetics ?

[@kNIGHTll1]

where u got the pull up bar thing?

[@alfonso365]

3×25 Chin-ups would make my elbows explode.

[@Kboges]

I feel you. Try ring chins for a more elbow friendly version.

[@matthewman249]

I love that garage door! I want one

[@Kboges]

Thanks! Yeah I used to have a regular one on there but ended up getting a roll up door. It saves a lot of space inside when the door is open.

[@marcosperez3151]

Where did you get the weighted vest?

[@davejones3878]

Thank you for your channel! Do you rest 5 minutes in between sets of all your movements?

[@Kboges]

If my schedule affords it. Usually I'm at about 3 min and then circuit the movements that way.

[@davejones3878]

@@Kboges awesome thank you!

[@peacefullyme..]

Can u pls explain about the off days and rest period between workouts.

[@oceejekwam6829]

What work do you do for your forearms?

[@DIMITRI97]

idk why but people who do only calisthenics their bodies look feminine in a way, like the back, especially lower back and legs are very undeveloped or lacking behind the upper body. I don't think calisthenics alone is sufficient for strength, but endurance definitely..

[@Kboges]

Yeah it's a fair point. As to what aesthetic you like, it's all personal preference. In the research, the body parts women most associate with being attractive are shoulders, back, arms, chest, and a slim waist- all body parts that are reliably developed through calisthenics. As for legs, it's all relative. You can get way bigger legs doing calisthenics than doing nothing at all. So guys who are otherwise sedentary can definitely get solid growth, especially if they work up to a set of 20 pistols. As to whether or not its "enough" size, that comes down to genetics and preference. Either way, I wouldn't say feminine... Its more of the fighters physique. You don't see a lot of non-heavyweight boxers with big legs and big butts. Those seem to be more feminine features.

[@frasertaylor2698]

dont muscles need at least 48 hrs recovery before you work them again? You're talking about working biceps every day?

[@Kboges]

Great question! The amount of recovery a muscle needs depends on how much fatigue it accumulates. Think of it like this… if your max pull up is 10, and you do a single set of 8 reps, do you think this would require the same number of days to recovery and 10 sets of 8? You would recover from that single set incredibly fast. The 10 sets might require several days to recover from. The idea with high frequency training is to reduce the per session volume , reduce the fatigue, and reduce the time it takes to train it again. Check out the “Norwegian frequency project” to see how this plays out in lifting.

[@akzidentakzident]

« Bread & Butter for Building Bigger Biceps »

[@himanshusirothiya2534]

how much rest is recommended between two sets

[@IamHueGraves]

I'm annoyed cause my biceps don't seem to like growing, but they do get strong at least. Also, almost never sore even if I totally kill them.

[@Still_shredded]

What is your weight and height and body fat ? Thanks

[@Kboges]

In this picture, I'm pretty lean so probably 175 or so. I'm a little over 6'1" and at 175 I'm about 10% body fat.

[@Still_shredded]

@@Kboges oh okay cool. I was worried I might be a skeleton at 185-190 at 6 foot. May dad said I'd look good at 220 but I want to get abs and all that. I started my cut at 250. I'm 234 now. I have a 325 bench. 230 ohp 375 squat and a 440 deadlift. I was worried I didn't build enough strength to go on a cut but I'm going to find out. I got lean before but I didn't look good and everyone said I looked great hah. so confused. Family said I looked sick and needed to eat more ha. They said if you're showing abs I'm too skinny ha. Can't make everyone happy

[@aybeed]

the chin dip is... your Bread and Butter for Building Bigger Biceps 💀💀💀

[@Gorky25]

Did you always have massive hand wrists?

[@aashishsharma9106]

What are those bumps on each of your abs? Just curious because, Canelo Alvarez had those and he was accused of taking PEDs

[@Kboges]

Veins. I have them on my calves, back and arms (depending on the pump). I lose them as I go up in body fat.

[@TheMaxik]

Do you use your barbell and your rack? or only calisthenics?

[@Kboges]

I do not. I use it for my in person clients who want to lift.

[@goodyeoman4534]

Three sets of chin ups in the 25 range? I'm not going to get there in a hurry. It's taken me about two years to get to fifteen pull ups. For biceps, I personally prefer incline curls, which have worked well for me as a 'hard gainer'.

[@Kboges]

Take your time getting there. It's a multi year journey. Keep up the incline curls! Those are highly effective.

[@haithamswaidan9440]

What are those bumps on your torso in the thumbnail? If you don’t mind me asking…

[@Kboges]

Veins. As I get leaner they become more visible. I'm fairly vascular so I have that on my back and legs as well.

[@CKallday123]

Holy hell where do you live?

[@Xomega913]

I have not watched all videos(dont know if you talked about use of steroids), but the bumps on your stomach are from injections?

[@Kboges]

I have not talked about steroid use, but am open to the discussion. I do not take steroids. The "bumps" are not injections, they are veins. I have them on the legs, arms and back as well. I only get them when my BF is really low. Right now I'm carrying more fat, so you cannot see the vascularity. Just genetics.

[@Xomega913]

@@Kboges thanks for clarifying and not getting offended. I love your content :))

[@Kboges]

@@Xomega913 No worries! I'm happy ou enjoy the content.

[@TheZahand]

How am I supposed to progress up to 3 x 25 when I can't even do like 5 in a row

[@kienthanhle6230]

try 25 x 3, shouldn't take a lot of time

[@11ccch]

How to reach that level of strength to do this or pull ups?

[@Kboges]

Rows are excellent for that. I have a free program on my site, "pull ups unlocked" that will get you there.

[@lucasstn7686]

how many sets would you do per week per muscle group on average?Also great video man !!

[@Kboges]

Thanks Lucass! It really depends on several factors. For instance, if you are just starting out, you may do just fine on 6-12 sets per muscle group per week. As you advance, you might find you make your best gains somewhere between 15 and 25 sets per week. However, poor diet, stress, lack of sleep, work, or other physical activities might make this too difficult to recover from, pushing your optimal volume down. Personally, right now I get around 25 sets per week for muscle group and that works really well for me. However, a bad night of sleep, or extra work stress will make that feel too much, and I will start to regress and struggle with recovery. I recommend starting on the lower side (using GTG is different), and working your way up in volume over time to find the sweet spot- as much as you can productively recover from. I hope that helps. Let me know if you have any more questions.

[@lucasstn7686]

K boges thanks a lot for your help, your channel is very underrated. Give it time and do what you do I believe it will grow !!

[@radercalisthenics]

@@Kboges So 25 sets per week means 5/day 5x a wk or 3-4 sets/day every day or just depends on how you feel. Do you decide what you are going to do each day before you do it or do you do it intuitively?

[@Kboges]

@@radercalisthenics At this point, its rather intuitive. Personally, I train every day, pretty much no matter what. However, poor sleep and stress negatively affect my recovery, so some days I might train just 2-3 sets much further from failure, just to get some movement in, but not pile on the strain. I feel better moving than not moving, so I find I can always do something productive.

[@Cam45676]

@@Kboges how many reps per exercise? Thxs, content is awesome !!!

[@janglavina]

I think chin ups are not enough my arm genetics are really bad and chin ups get me Absolut no gains if i. Dont include some isolation work

[@thothheartmaat2833]

heres some advice for guys who cant do pull ups.. get a rope hanging down and keep your feet on the ground and do pullups this way so you arent lifting all your body weight..

[@vishnuprasad2884]

Is it ok if I can't cross my fingers around the bar? My bars kinda thick.. So is my pull ups less effective? Anyone have any thoughts on that?

[@bryansmith6177]

I can't say for sure without seeing the bar but you will definetely target your forearms more which could be a problem if you want to get a wider back and bigger biceps. How many pullups can you do and which muscle fails first?