Pull Ups/Chin Ups

  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2011 2:36 AM GMT
    So I'm a pretty small guy, not height wise, (I'm 6 feet), but weight wise. I weight about 140 pounds, which is really obvious when Im not wearing a shirt. So Ive decided to start working out, but I'm stuck on my arms. I have a pull up bar, but I can only do about 4 or 5 before I'm done. How can I increase the effectiveness of my workouts? Also, any other ideas of workouts to build biceps?

    Thanks!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2011 2:39 AM GMT
    With pull-ups. . . just do 'em. The more you do, the more you can do. . . I do about 25 per set now. For biceps, you can also do barbell curls, dumbbell curls (sitting or standing), concentration curls. . . most of the bicep machines at the gym are pretty good too.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2011 2:49 AM GMT

    On Realjock's homepage, scroll and there is an exercise finder:

    exercise_finder.jpg


    MUSCLE GROUP: BICEPS: http://www.realjock.com/contentsearch?musclegroup=3
  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2011 3:27 AM GMT
    Hey man, I can understand your position. I'm 6'0 and was 145. Now I'm at about 165 (the photos of me are probably when I was in the 155 range). Honestly, it's what people said before: just keep doing them until exhaustion each set. Keep track of your reps and see if you can improve the number each week. Plus, to gain weight, a high calorie, high carb, high protein diet is necessary. If you can, keep the sugars and fats to a minimum. It's a lot of work, but it's doable.

    I'm probably not the best person to give out advice but I understand your position. Good luck dude.
  • Brian888

    Posts: 14

    Jan 30, 2011 5:27 AM GMT
    My own view is you have to remember everything is connected so you can't have great arm development without great shoulders. Also, your triceps make up a larger portion of your arm than your biceps so they deserve equal time. I've also heard and believe the chin-up (not pullup) is the best non-curl biceps exercise, next to deadlifts. For triceps, I'd look at bench press (triceps get hit on the top half of the movement) and dips. All great exercises for putting on mass, too.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2011 6:35 AM GMT
    Another tip to increase your pull/chin ups is to get a stool or something and work on the negatives. Get up on the bar and try to come down as slow as possible. Then jump back up and do it again. You'll be able to increase your max in no time.

    As far as working out your biceps, just check out other guys at the gym(if you belong to one) or check out a couple youtube videos and customize something that works for you. Remember form over weight!!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2011 9:36 AM GMT
    Aznewbie saidAnother tip to increase your pull/chin ups is to get a stool or something and work on the negatives. Get up on the bar and try to come down as slow as possible. Then jump back up and do it again. You'll be able to increase your max in no time.



    THIS
  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2011 9:33 PM GMT
    Thanks you guys, this really helps!
    I really like the negatives idea, and I found that it is helpful!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 02, 2011 11:30 PM GMT
    I hear you on this. I am happy if I can manage a single set of 8 reps (or on a really good day with lots of rest and all other variables working in my favour, 10 reps)....

    Another item is due to physics and leverage - taller guys are at a bit of a disadvantage compared to shorter guys in that you have to move your mass a greater distance to close the angle (of your elbow) from a dead hang.

    But you'll be that much stronger when you can get up to 25 reps per set (and then look forward to wearing a weighted belt to add plates to yourself when doing your sets).




  • Apr 02, 2011 11:36 PM GMT
    I found the Armstrong pullup plan helped...got me from a max set of 10 to about 14 in a few weeks...really need to do the pushups to in order to get full effect...good luck!

    http://www.marineofficerprograms.com/media/download_gallery/armstrong.pdf