chin ups

[int3l]

hey quick question in regard to chinups, how to do increase chin up amount? like i'm doing deads, rows and chins but chin up gains seem very very slow. like i went from 3 to 5 over a period of 3 weeks and now i can just barely do 7 reps chins and it's been like 2 months or so since i was able to do 3.

 

[jt the azn]

keep doing more of them?

 

[Flyer]

Theres progression. Just takes a while.

I'm assuming your chinups are done with palms facing you? Are you doing them explosively or slowly?

Try doing pullups for variety, with palms facing away from you.

 

[int3l]

at the moment i'm doing them with the palm facing me, the ones facing out are a lot harder as well. tempo wise it's moderate, none of them are what you'd call explosive but they're not slow either.

 

[spesmilitis]

Do pull ups. Chins emphasize the bicep which has less potential for growth than the back. Do explosive pull ups, don't do pull ups slow. Go all the way up till your neck/top of chest touches bar, at least for the first reps.

Mix up your rep/set scheme.

 

[Warboss Alex]

chinups are hard to progress on. find a rep range that allows you add weight regularly, and that's usually in the 3-6 rep range for most people.

 

[mrRuckus]

http://www.t-nation.com/readArticle.do?id=459572&cr=

 

[Mad Manic]

Don't do Deads on the same day as Chins. Simple.

 

[TheLadiesMan]

I do chin ups everyday, at least three times a day. I remember when it was tough to do 2 of them. I can do 8 now, and trying hard for 10. Here's a good tip to do more...

You can't say "This hurts, I'm going to stop now." YOU GOT TO FINISH WHAT YOU SET OUT TO DO!!

 

[Drum&Bass]

Do explosive pull ups, don't do pull ups slow

Why ??? what will this do besides make them easier and make it easier for him to injure himself ??

explosive pull ups are extremely technical and advanced..just because you can do them spes doesn't mean they are ideal..I felt like a superstar myself when i learned how to kip...but I don't do them anymore.

A good tip to increase your pull up numbers is to do 30 pull ups, doesn't matter if you only do 1 at a time or 12 at a time, just do what ever it takes to get to 30.

 

[spesmilitis]

Why ??? what will this do besides make them easier and make it easier for him to injure himself ??

explosive pull ups are extremely technical and advanced..just because you can do them spes doesn't mean they are ideal..I felt like a superstar myself when i learned how to kip...but I don't do them anymore.

A good tip to increase your pull up numbers is to do 30 pull ups, doesn't matter if you only do 1 at a time or 12 at a time, just do what ever it takes to get to 30.

All lifts should be done fast. How the hell would this cause injury? I am not talking about kip pullups, all the force is generated by the upper body.

This has already been discussed http://www.sosuave.net/forum/showthread.php?t=112424&page=3&highlight=explosive+pullups

If strength is your goal, I would recommend adding weight before you hit 15 reps.

 

[Drum&Bass]

I am not talking about kip pullups,

whats the difference between an explosive pull up and a pull up..correction whats spes's definition of an explosive pull up.

 

[Being_the_Don]

at the moment i'm doing them with the palm facing me, the ones facing out are a lot harder as well. tempo wise it's moderate, none of them are what you'd call explosive but they're not slow either.

When you're doing them with palms facing you that's a pullup. Progression is harder on chin ups but if you practice both of them your numbers will increase.

 

[spesmilitis]

whats the difference between an explosive pull up and a pull up..correction whats spes's definition of an explosive pull up.

A kip-up uses the legs and hips to generate momentum. A pull up only uses to the upper body.

http://en.wikipedia.org/wiki/Chin-up

"Chin-ups can be performed with a kip, where the legs and back impart momentum to aid the exercise, or from a dead hang"

Do you even know what it means to 'kip'?

The original 'kip-up': http://www.wikihow.com/Do-a-Kip-up

 

[Drum&Bass]

...

 

[Drum&Bass]

Do explosive pull ups, don't do pull ups slow.

I see, when you said explosive pull ups, I thought you literally meant explosive pull ups.

you mean Slow coming down (abduction) and Fast coming up (adduction).

 

[Fuglydude]

Good progress man. The muscle group you're targetting will dictate the type of pull up you're going to be doing. Wide grip chin ups with palms facing away from you are great for back. I love wide grip pull ups. Narrow grip with palms facing you will train bi's/chest more...in the end it depends on what muscle groups you consciously recruit to do the movement.

Just like progress in any other movement, keep overloading and pushing yourself to do more, train with high intensity, and make sure you don't over train. Diet/supplements should be in order. Try getting leaner/lighter as well, this will help your chinups. When I was 180+ I could only do like 10 wide grip pull ups, now at 170-175 I can do 15-20.

 

[int3l]

^ sounds good

and i'm like 171cm which is like 5'6 i think? (omg, so short...) and i weight 72kg so i'm seriously thinking of losing bodyfat till like 65kgish. In regards to weights i usually try and go as hard as possible but eh, it's hard to guage progress >.>;;

 

[Being_the_Don]

Good progress man. The muscle group you're targetting will dictate the type of pull up you're going to be doing. Wide grip chin ups with palms facing away from you are great for back. I love wide grip pull ups. Narrow grip with palms facing you will train bi's/chest more...in the end it depends on what muscle groups you consciously recruit to do the movement.

Just like progress in any other movement, keep overloading and pushing yourself to do more, train with high intensity, and make sure you don't over train. Diet/supplements should be in order. Try getting leaner/lighter as well, this will help your chinups. When I was 180+ I could only do like 10 wide grip pull ups, now at 170-175 I can do 15-20.

How many sets do you normally do?

 

[Mad Manic]

^ sounds good

and i'm like 171cm which is like 5'6 i think? (omg, so short...) and i weight 72kg so i'm seriously thinking of losing bodyfat till like 65kgish. In regards to weights i usually try and go as hard as possible but eh, it's hard to guage progress >.>;;

Naaah, it's 5' 7 1/2" , still short though since average is 5' 10".