Chin Ups

[Justfine]

Anyone do chin ups or pull ups? Got enough exercises to do for now but might add in chin ups later in year.

 

Interested in feedback on these exercises.

[robblok]

I do pull ups wide grip palms facing away

 

I think pull ups are great for building a large back. Recently i started adding weight to my pull ups because it looked like i never got stronger with them. This seems to work. Will see how well it works in the weeks - months to follow. The pull ups are part of the exercises I do when I train my back.

 

I thank Tropo for advising me to start adding weight, must have been a mental block or something. 

[poanoi]

i think adding weight to back training such as pullup

is only ever for advanced users.

for casual builders, its much more important on focusing to get the right muscles

doing the job instead of the biceps

[Justfine]

11 hours ago, robblok said:

I do pull ups wide grip palms facing away

 

I think pull ups are great for building a large back. Recently i started adding weight to my pull ups because it looked like i never got stronger with them. This seems to work. Will see how well it works in the weeks - months to follow. The pull ups are part of the exercises I do when I train my back.

 

I thank Tropo for advising me to start adding weight, must have been a mental block or something. 

What reps and sets do you do?

[Justfine]

5 hours ago, poanoi said:

i think adding weight to back training such as pullup

is only ever for advanced users.

for casual builders, its much more important on focusing to get the right muscles

doing the job instead of the biceps

Rob's fairly advanced.

[poanoi]

30 minutes ago, Justfine said:

Rob's fairly advanced.

i know he is, i just dont want that to be a blank statement,

cause in almost all cases, it causes the builder to lose

focus on the muscles intended to work,

they are not very intuitive in response

[Justfine]

19 minutes ago, poanoi said:

i know he is, i just dont want that to be a blank statement,

cause in almost all cases, it causes the builder to lose

focus on the muscles intended to work,

they are not very intuitive in response

Fair enough. I added too much weight for dips years ago and injured my shoulder. Need to go slow with adding weight and build reps up first.

[robblok]

1 hour ago, Justfine said:

What reps and sets do you do?

Actually not that much yet, 6x first set, then 6x with 5kg then 6x with 7,5 kg and then 6 times without weight. 

 

For some reason I never was able to get my pull ups up much. I always felt they were lagging behind and I wanted to keep the form right. But it seems that things are improving now. 

 

The wide grip makes sure your biceps takes less of a hit, closed grip focus more on the biceps. Normally when I do a back workout its Pull Ups, lat pully on my lat pully machine usually with a certain bar that keeps my hands parallel to my body either a bar with wide grip or a triangle, then I do some one arm rows. 

[robblok]

30 minutes ago, Justfine said:

Fair enough. I added too much weight for dips years ago and injured my shoulder. Need to go slow with adding weight and build reps up first.

I seem to have no problem with adding weights to dips. I am now at 35 kg but feel i could add more. I can easily do 12 reps 4 sets  with 35 kg. 

[robblok]

52 minutes ago, poanoi said:

i know he is, i just dont want that to be a blank statement,

cause in almost all cases, it causes the builder to lose

focus on the muscles intended to work,

they are not very intuitive in response

I think your right, but for some reason in all those years i always stayed in the same rep range never really improving (the wide grip ones). Now that I added weight I seem to get stronger in the unweighted ones too. Not really sure how it works or why. Could have been just a mental block on my side.

[Justfine]

2 hours ago, robblok said:

Actually not that much yet, 6x first set, then 6x with 5kg then 6x with 7,5 kg and then 6 times without weight. 

 

For some reason I never was able to get my pull ups up much. I always felt they were lagging behind and I wanted to keep the form right. But it seems that things are improving now. 

 

The wide grip makes sure your biceps takes less of a hit, closed grip focus more on the biceps. Normally when I do a back workout its Pull Ups, lat pully on my lat pully machine usually with a certain bar that keeps my hands parallel to my body either a bar with wide grip or a triangle, then I do some one arm rows. 

I would think reverse curls will help that. Farmers carry hits the inner flexors while reverse curls and the wrist roller hits the extensor muscles on top.

 

Otherwise dumbell rows for back.

 

Im going to build strength in those exercises first.

[Justfine]

2 hours ago, robblok said:

I think your right, but for some reason in all those years i always stayed in the same rep range never really improving (the wide grip ones). Now that I added weight I seem to get stronger in the unweighted ones too. Not really sure how it works or why. Could have been just a mental block on my side.

Lack of salt affecting your thinking ?

[Justfine]

2 hours ago, robblok said:

I seem to have no problem with adding weights to dips. I am now at 35 kg but feel i could add more. I can easily do 12 reps 4 sets  with 35 kg. 

That's impressive.

[Bob12345]

Yes, pullups (wide grip, palms facing outwards) twice a week as part of my back routine.

Pullups for back width and bent-over rows for thickness (its not that black and white in reality of course).

 

Normally I would do 3 sets of 10 with 3 minutes of rest in between, but since this week I bought a weight belt (belt i can hang plates onto which bungle between my legs as if i have huge balls) and now i do 3 sets of 6 with 25lbs of weight.

Main reason to add weight is similar to Rob's; no progression over a long period of time. Got stuck at 10 reps for over half a year so hopefully this will break the plateau.

[Baerboxer]

Chin ups are part of the program recommended for aspiring recruits to the British Army. They encourage prospective recruits to do some fitness and conditioning before starting their basic training.

 

I bought a chin up bar for my lad before he joined up. Great exercise.

[robblok]

34 minutes ago, Bob12345 said:

Yes, pullups (wide grip, palms facing outwards) twice a week as part of my back routine.

Pullups for back width and bent-over rows for thickness (its not that black and white in reality of course).

 

Normally I would do 3 sets of 10 with 3 minutes of rest in between, but since this week I bought a weight belt (belt i can hang plates onto which bungle between my legs as if i have huge balls) and now i do 3 sets of 6 with 25lbs of weight.

Main reason to add weight is similar to Rob's; no progression over a long period of time. Got stuck at 10 reps for over half a year so hopefully this will break the plateau.

Yes for some reason I just got stuck never any increase in strength so now with the weights i see some increase. Its strange I had expected that with time i would be able to do more and more reps. It never happened. 

[Justfine]

1 hour ago, robblok said:

Yes for some reason I just got stuck never any increase in strength so now with the weights i see some increase. Its strange I had expected that with time i would be able to do more and more reps. It never happened. 

You could use a resistance band to help do more reps

[Jingjock]

At 74 I am lucky if I get up, let alone chin ups and all the rest of it

[Justfine]

 

[baansgr]

You may like to try 2 tie-down straps about 1.5 metre long hanging from the cross over frame,  with rings or grips. Do push ups or pull ups.  As the straps are not static it's difficult  to begin with but gets definition on musle you don't normally  use. 

[connda]

Go here -- Do not pass Go.  Go straight to jail. 

https://www.amazon.com/dp/B004XIZN5M/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

[Justfine]

 

 

Think I would end up in hospital doing this stuff.

[Jonathan Fairfield]

I do quite a few pull ups as i've got a pull bar in the garden, which doubles up as a swing for my daughter. Win, win.

 

I started doing band assisted chin ups and then onto static holds - holding the chin up at the top of the movement for a couple of seconds than lowering myself down slowly. 

 

In fact probably the static holds were most beneficial in increasing my numbers for chin ups, so if you're struggling to do more chin ups maybe give this a go.

 

For pull ups it's a different story. I can only probably do half as many pull ups as I can chin ups but it's something i'm working on.

 

Other things I've done to increase chin up/pull ups:

 

On the minute every minute for 10 minutes do 5 pull ups - by the end you've done 50 pull ups in 10 minutes. (Or pick how ever many reps you can manage. I stated doing this for 2 reps per minute and built up from there).

 

Another method - minute 1 = 1 rep, minute 2 = 2 reps, minute 3 = 3 reps - aim for ten minutes, stop when you can not do the number of reps in a minute.

 

Pyramids - similar to the above but go up to 5 minutes and then back down, so number of reps will look something like this. 1,2,3,4,5,5,4,3,2,1.

 

Like Rob mentioned in a previous post, I'm also going to start adding weighted pull ups from next month.

 

My overall goal though is to be able to do muscle ups. I want to be able to do one muscle up, unassisted by the end of the year.

 

 

[Justfine]

47 minutes ago, Jonathan Fairfield said:

I do quite a few pull ups as i've got a pull bar in the garden, which doubles up as a swing for my daughter. Win, win.

 

I started doing band assisted chin ups and then onto static holds - holding the chin up at the top of the movement for a couple of seconds than lowering myself down slowly. 

 

In fact probably the static holds were most beneficial in increasing my numbers for chin ups, so if you're struggling to do more chin ups maybe give this a go.

 

For pull ups it's a different story. I can only probably do half as many pull ups as I can chin ups but it's something i'm working on.

 

Other things I've done to increase chin up/pull ups:

 

On the minute every minute for 10 minutes do 5 pull ups - by the end you've done 50 pull ups in 10 minutes. (Or pick how ever many reps you can manage. I stated doing this for 2 reps per minute and built up from there).

 

Another method - minute 1 = 1 rep, minute 2 = 2 reps, minute 3 = 3 reps - aim for ten minutes, stop when you can not do the number of reps in a minute.

 

Pyramids - similar to the above but go up to 5 minutes and then back down, so number of reps will look something like this. 1,2,3,4,5,5,4,3,2,1.

 

Like Rob mentioned in a previous post, I'm also going to start adding weighted pull ups from next month.

 

My overall goal though is to be able to do muscle ups. I want to be able to do one muscle up, unassisted by the end of the year.

 

 

Good tips thanks