few chinup/pullup questions

[JohnnyIrish]

I was hoping to get a few questions from my log answered before Friday. If ya don't mind. They are taken from this post:

Few questions:
1) I didn't need to do a warmup set with forearms exercise do I (as I believe they get worked in just about all the other exercises I do)?

2) I noticed my forearms are comprised of two different muscles.. one moving my wrist down and the other up. In that light, is it better to alternate between say 'Palm up dumbbell wrist curls' with 'Palm down dumbbell wrist curls' so both muscles get worked (I imagine that would look better as well)?

3) I read this article on chins/pull ups and its very good. I'm curious however. Do you think its realistic to increase being able to do an additional chin, each chin/pull-up set each week? Is that realistic growth? I just wanted to get an idea for a target number to aim for next week.

4) Should I have my palms face me or away while doing pullups?

 

[EFFORT]

I was hoping to get a few questions from my log answered before Friday. If ya don't mind. They are taken from this post:

Few questions:
1) I didn't need to do a warmup set with forearms exercise do I (as I believe they get worked in just about all the other exercises I do)?

NO

2) I noticed my forearms are comprised of two different muscles.. one moving my wrist down and the other up. In that light, is it better to alternate between say 'Palm up dumbbell wrist curls' with 'Palm down dumbbell wrist curls' so both muscles get worked (I imagine that would look better as well)?

JUST PICK 1 FOREARM EXERCISE AND DO IT. WHATEVER YOU DO DON'T CONCERN OVER A FOREARM EXERCISE. FOCUS ON THAT DIET INSTEAD.

3) I read this article on chins/pull ups and its very good. I'm curious however. Do you think its realistic to increase being able to do an additional chin, each chin/pull-up set each week? Is that realistic growth? I just wanted to get an idea for a target number to aim for next week.

HOW MANY CAN YOU DO? AT A CERTAIN POINT YOU WANT TO GET A DIP BELT AND ADD WEIGHT

4) Should I have my palms face me or away while doing pullups?

THERES NO RIGHT OR WRONG FOR THIS, PICK ONE WAY DO IT FOR AWHILE THEN SWITCH TO THE OTHER AND DO IT FOR AWHILE.

CAPS

 

[Quagmire911]

4) Should I have my palms face me or away while doing pullups?

Palms facing you=Chin up
Palms facing away=Pull up

Pullups are generally harder.

Quagmire

 

[Kerpal]

Pull ups are harder than chin ups? I thought pull ups were easier since they use the back muscles more, which are stronger than the arm muscles which the chin ups use more. I can do way more pull ups than chin ups.

 

[Quagmire911]

Pull ups are harder than chin ups? I thought pull ups were easier since they use the back muscles more, which are stronger than the arm muscles which the chin ups use more. I can do way more pull ups than chin ups.

Strange. I always thought most people could do more chins. Again individuality will come into play, I have a weak upper back so that ain't helping my case. Everything except my lats suck ass.

 

[JohnnyIrish]

CAPS

Thanks effort. I know.. Don't overburden myself with details so I don't get overwhelmed and loose focus. I still can't help my analytical mind wanting to know how things work. lol

I am working on my diet though. While I've been consistent with my diet (3 real meals, and 3-4 shakes a day depending on my work schedule) I know I should have more real food. My progress in this regard may seem slow but I'm making progress with each meal I cook/recipe I learn. I'll get there.

Also I can only do 1.5 wide grip chinups thus far consecutively before I'm fatigued. It occurs to me now that you probabily didn't answer with "you can expect to add an additional chinup/pullup to your routine each week" because well.. people improve differently due to genetics, diet and sleep..

Quagmire and Kerpal,

I'm not sure as for what are harder.. I thought the pullups since they use the bi's would be easier but I haven't tried them yet so I'm not sure either.

 

[Being_the_Don]

Strange. I always thought most people could do more chins. Again individuality will come into play, I have a weak upper back so that ain't helping my case. Everything except my lats suck ass.

I'm about even on the pullups and chinups. I alternate to train all of the muscles I'll need for those exercises.

Here's a related question about one arm chin ups. For the guys who do them, how do you keep from twisting? I can pull myself up and lower myself again for a total of three before I begin to twist on the bar. That throws me off. Any advice on how to keep straight through the entire motion?

 

[Drum&Bass]

I thought pull ups were easier since they use the back muscles more, which are stronger than the arm muscles which the chin ups use more. I can do way more pull ups than chin ups.

- Pull ups, Extreme mechanical disadvantage, your lats do most of the work with less supporting muscles.

- Chin Ups Better mechanical advantage lats work but your biceps better support the movement because of hand placement.

 

[Flyer]

I'm about even on the pullups and chinups. I alternate to train all of the muscles I'll need for those exercises.

Here's a related question about one arm chin ups. For the guys who do them, how do you keep from twisting? I can pull myself up and lower myself again for a total of three before I begin to twist on the bar. That throws me off. Any advice on how to keep straight through the entire motion?

generally hold the wrist with the other arm.

 

[Being_the_Don]

generally hold the wrist with the other arm.

I do that but I'm still twisting.

 

[Mad Manic]

I was hoping to get a few questions from my log answered before Friday. If ya don't mind. They are taken from this post:

Few questions:
1) I didn't need to do a warmup set with forearms exercise do I (as I believe they get worked in just about all the other exercises I do)?

2) I noticed my forearms are comprised of two different muscles.. one moving my wrist down and the other up. In that light, is it better to alternate between say 'Palm up dumbbell wrist curls' with 'Palm down dumbbell wrist curls' so both muscles get worked (I imagine that would look better as well)?

3) I read this article on chins/pull ups and its very good. I'm curious however. Do you think its realistic to increase being able to do an additional chin, each chin/pull-up set each week? Is that realistic growth? I just wanted to get an idea for a target number to aim for next week.

4) Should I have my palms face me or away while doing pullups?

When you do wrist curls for your forearms, you need to work both sides of the forearm for proper development, wrist flexors and wrist extensors, this covers your forearm. You can superset the two, do forward wrist curls then reverse wrist curls straight away. You may not need a warm up but be careful of your wrist and make sure it's ready.

RE chins, if you're bulking remember your BW is rising so you're going to be pulling more weight each time. Just aim to improve, gains will be quicker at first and then slowly reduce in speed, usually. Most tend to do palms away as it is then more of a back builder which is what pullups are for, but it depends on your routine too etc. But WG OH Pullups are a staple tbh.

 

[Being_the_Don]

Why bother with 1-arm chins? What are the benefits?

1. Because they're fun.

2. Builds strength. Pulling your body up using only one arm does require a lot of strength.

3. (Relates to # 2 above) Improves grip strength. My left arm is not as strong as my right.

On another thread I was asking for advice on improving the strength in my left arm. My deadlifts are good but I notice that my left arm gives me trouble when I'm going above 280 pounds. I need to improve it. Some guys on the forum suggested I hang from the pullup bar using one arm. From there I just wanted to see if I could do one arm pullups and yes I can. So I'm going to keep doing them and build up my numbers on this exercise.