CHIN UPS

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    Nov 26, 2009 3:51 PM GMT
    hey i want to get really good at doing chin ups
    when i get to the gym i always start with chinups and dips

    i can do about 80 dips and only about 12 chinups

    i find it alot easier to pull my knees into my chest, but is his cheating or do you have to have them hanging down..
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    Nov 26, 2009 4:37 PM GMT
    I was doing 25 at one point - stopped going to the gym for a while so who knows what i can do now... but 25 in what i think is the "standard" form.

    When you swing your knees up to your chest you create upward momentum and no longer get the full effect of the chin-up. I'm pretty sure standard form is palms facing you (chin up... palm facing out is pull-up) with your body fairly straight and maybe a bend at the knees in case you're too tall to go up and back down without hitting the floor.

    You should be able to - starting from standing on the floor and reaching up - pull yourself all the way up to chin over bar, then slowly go back down until just before your elbows lock in place.... lather rinse and repeat -> i was doing 25 this way. Swinging/moving around/wiggling is cheating in my book - i could do more that way and never felt the same pull.

    Have fun!
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    Nov 26, 2009 5:29 PM GMT
    I have to agree. That upward momentum is totally cheating. Course we do it cause we want to pump out more reps, but your body isn't getting the full workout it could be getting. I'd also suggest using a wide grip more often then a military grip. Does your gym have the assisted pull up machine where your knees (or feet depending on the machine) are on a platform and you can add weight to assist in the pull up? I'd alternate between full on chin ups and these to start increasing your reps. Finally do some negatives on off days. Where you get into the top of the pull up and hold it for as long as you can. Do 3 - 5 of these in-between other weights. I can almost guarantee you'll start seeing increases.
  • Neon_Dreams

    Posts: 352

    Nov 26, 2009 6:08 PM GMT
    For months I was performing chin-ups with proper form, slow ups and downs. And, for the longest time I thought I was actually doing pull-ups (silly novice I was).

    I can probably do about 40 chin-ups in a single set.

    My advice is to try your hardest to add 2-3 reps to each set, each week. Push yourself and you can do it! And, you may want to try Bicep Curl Negatives in order to build up your arm strength. Triceps too!

    I also recommend Vitamin B-12 (liquid form) before working out. It gives me a huge burst of natural energy within minutes of ingestion. You may feel a bit jittery at first, depends on your body.

    Good luck adding reps to your chin-up routine!!!


    Joe
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    Nov 26, 2009 6:14 PM GMT
    mjbeahm saiddo some negatives on off days. Where you get into the top of the pull up and hold it for as long as you can.


    Not to be an ass, but the negative is the descent not the hold. Slow negatives are great for building strength. For just negatives climb or jump up and then descend SLOWLY and with total control. When you can no longer control the descent THEN hang on at the top as long as you can. Then fall on the floor and breathe heavily.
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    Nov 27, 2009 6:36 AM GMT
    joecoolnv saidFor months I was performing chin-ups with proper form, slow ups and downs. And, for the longest time I thought I was actually doing pull-ups (silly novice I was).

    I can probably do about 40 chin-ups in a single set.

    My advice is to try your hardest to add 2-3 reps to each set, each week. Push yourself and you can do it! And, you may want to try Bicep Curl Negatives in order to build up your arm strength. Triceps too!

    I also recommend Vitamin B-12 (liquid form) before working out. It gives me a huge burst of natural energy within minutes of ingestion. You may feel a bit jittery at first, depends on your body.

    Good luck adding reps to your chin-up routine!!!


    Joe


    with the bicep curl negatives, would it be ok to do this on a preacher with a barbell
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    Nov 27, 2009 7:05 AM GMT
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    If strength is your concern, you need to hit pull ups really hard and allow yourself plenty of time to recover before doing them again. 5 days? Great. I do them about every 5 days myself and it works out perfectly.

    Force Factor
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    Nov 27, 2009 3:57 PM GMT
    surfsunbeach saidwith the bicep curl negatives, would it be ok to do this on a preacher with a barbell


    yup.. negatives work for most everything.
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    Nov 27, 2009 6:00 PM GMT
    Lostboy said
    mjbeahm saiddo some negatives on off days. Where you get into the top of the pull up and hold it for as long as you can.


    Not to be an ass, but


    Nope, you're absolutely right. In my haste I didn't fully explain what a negative is. I guess I'm figuring most people know what it is. My bad. Thanks for catching it and explaining it so well.

    That said, I still stand by it for building strength!