Reddit chin ups. Hasn’t been mentioned, but I’m already doing that.

Reddit chin ups I do all sorts of pull-ups and shoulder exercises: wide grip, narrow grip, commando pull-ups, chin-ups, L-sit chin-ups, L-sit pull backs, tucked front planche (this one is extremely hard for me, as I just seem to be lacking the necessary strength for it). I’d assume the latter is better, except I won’t be able to do more than 1 chin-up in the entire progression. Regarding Pull-Up progressions, I started with Negative CHIN-Ups (note: NOT "pull"-ups), and have now reached the max recommended sets/reps (3x8). P. I am on maintenance right now. ). Keep imaging it 3 or 4 times very clearly in your head. It's a high-frequency, submaximal training method. reReddit: Top posts of May 14, 2022. I prefer doing weighted chin ups, but I alternate with bodyweight pull ups every workout. I'm wondering, what would be the next recommended progression after negative chin-ups? For example, I figure my options could be: regular CHIN-ups then negative pull-ups, then regular pull-ups Doing chin-ups on Workout B days, just like Rip recommends In august I had a minor bicep injury in my left arm (unrelated to gym) and couldn't do full RoM chin-ups for about 3 weeks. last time I did 17, 16 and 15 pull ups and after that I was dead. After about 8 weeks I can still only do about 6-7, is this normal? I can do about 15 normal chin ups. Weighted chin ups (30-40% 1rm) 4-5 sets x 8-10 reps - varying grips from week to week Heavy dumbbell rows: 3-4 sets x 4-6 rep. Deadlifts are great but if you could only do one (for the back), do chin-ups. Those resistance-bands are also super useful, you can do pullups/chinups with them with proper form. Chin ups are a good starting point if you can do them and can't do pull ups; yes it will help you get better at pull ups (to a certain point). Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! I pretty much exclusively did push ups, chin ups and - to a lesser extent - wide grip pulls up for several months, only branching out recently. Hasn’t been mentioned, but I’m already doing that. So I start the first day with 6 pull ups per set and do 10 sets with total 60 pull ups. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! The official reddit and message board for Steven Low's site and books: Overcoming Gravity 2nd Edition, Overcoming Not sure about whether isolation exercises for the biceps would be better than doing weighted chin ups as bicep training can help with Planche as the biceps are stabilisers in that move- what’s everyone thoughts I train bodyweight pull-ups but have also been doing weighted chin-ups in the 4-6 rep range for 4-5 sets. I started out not being able to do one pull up and maybe managed one chin up. Getting to about nose level with the bar isn't too bad, even after a few reps of full pull-ups, but I can't seem to get my chin over. Pullups though, not chin ups. On the OHP day chins are 5x10. You start with chin-ups until you can do several and then you start working on pull ups. While I could have both exercises MWF, I currently have way too many upper body exercises and am thinking about chopping one, to prevent over exertion. Smash out 6-10 whatever you can handle with assistance and once you build the strength to do 6 bodyweight chin ups in a row, then you can start to incorporate RPT into the movement. But the original question was really about doing these on alternating days. Chin-ups recruit the chest and the biceps more than pull-ups, which target the lower trapezius, latissimus dorsi, and infraspinatus. If you want to maximize bicep size though, add curls on top of your weighted chins, because volume drives hypertrophy, and it's easy to add some curls after your chins or rows. I used to have an iron gym pull ups bar on the door between my living room and kitchen, I started at 5 pull ups max and did 3 pull ups every time i walked past it. Basically, I start with doing 3 sets of my max neutral grip pull-ups. I'm a big chin-up enthusiast, so don't hesitate to So, pick two vertical pulling exercises, for example lat pull-down machine and chin up negatives or assisted chin ups. Pull-ups emphasize Brachioradialis and Lats, Chin-ups emphasise Biceps and Lats. The auto-regulation works well, and at no point did I feel like the program was overly brutal. So what happened to me/what happens when you're first doing chin ups/pull ups negatives is that you need that extra grip strength first. I recently did a set of 30 However if you like chin ups and if you get them to 10+ you will be doing around 5 or so pull ups without direct work on them. Because you can’t even do a single one, don’t worry about RPT on this exercise. So it would be like 1 chin-up then 3 negatives, followed by 2x4 negatives to complete. I can do at least 5 chin ups. Edit I'm aware that chin ups are the easier part for you. For your arms, I’d just get a couple of dumbbells and an ez bar. I'm lucky if I can do 5 chin ups in my first set now. Let's say you want to reach 8 reps and you can only do 1 chin-up. I barely found anything resembling the exercise i tried out. Obviously, you can't go perfect 100% of the time but if you're training non-max reps then you want to get perfect reps each time to build that motor pattern. After a few weeks, go back to body weight chin-ups and see if you can do more sets. Or is it better to do 1 full chin-up and then negatives for 1 set. Then do 1 chin-up and then 7 negatives. 55kg for 6-7 reps. I’d actually say save the chin ups for last and do more dumbbell curls. Chin ups are a hidden treasure. Now I can do several after a bit of practice. However I don't know if this is right. In fact, research shows that the prime mover for both exercises is the latissimus dorsi, indicating the value Pull ups are harder than chin ups because the chin up puts the bicep in a mechanically advantageous position. My general understanding the closer the hands are together, let's say one hands width between each other, you would be working the inner bicep more, or something like that. all except for my weighted chin ups You may want to add light weight to your first few sets of chin-ups and then do dumbbell rows or face-pulls to get the total required reps. so I did 20 chin ups and my grip gave up during negative of last rep and forearms felt super pumped. I can barely do a 6/5/4 chinup session now, and final reps are a tremendous grind. Adding weight is one way but there are other ways to increase intensity as well. Me too. One year in: +90 x4, +65 x9, +65 x6. Don't do pull-up/chin-up when you are still an overweight beginner (emphasis on both "overweight" and "beginner"), lest you injure your shoulders. Do that 1, 2 or even 3 times a week and you'll see an improvement in your chin-up game very quickly. No way I'll ever find it again though. Pull downs with different grips, different rows all can work. Elbow extension gives extra height. World Record Chin Ups - Training Techniques & Nutrition I started training for weighted chins/pull ups when my kids were babies; I would do thousands of push ups, squats & pull/chin ups with them in their 'baby-backpacks' - when they just weighed 6/7lbs. What chin ups do is that they shift the emphasis slightly more towards the biceps than pull ups do. Personally i dont like chin ups because it feels weird and A few years ago I dropped lat pulldowns completely in favor of pullups. Pull-ups tend to be more harsh on the elbow than chin-ups. It starts from a complete dead hang, and ends when the chin is above the bar. Rest about a minute between sets. I really like this program. Start I’ve only ever seen people who can’t do chin ups perform bottom 1/2 reps to start a set. I was under the (wrong) impression that the external rotation from the chin-up created more space in the shoulder complex, thereby reducing the chances of shoulder impingement. I do neutral grip chin-ups/pull-ups (palms facing each other) and have gotten to 5 strict-form chin-ups (each rep starting from a dead-hang). 15 votes, 33 comments. BTW I think the reason I can do Pull Ups/Chin Ups at 74 is because I learned them as a teenager, and I have kept up with at least some strength thoughout the years. i tried looking up partial pull/chin ups, and “isolating bicep” pull/chin ups. Both the Pull Up and Chin Up work the same muscles groups, but things get interesting when we look at which primary muscles are worked. Point being, in my experience, you can do more weight with the pull up/chin up motion then you can with the benching motion. When I started with chin ups a month ago I could hardly do more then 3. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Because chin-ups and pull-ups use separate sets of muscles, some people feel that performing chin-ups is a more manageable form of upper body strength training. What is usually the optimal for these? Obviously I want to get stronger in this kind of movement mainly but some muscle growth would be nice too? Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I like to keep strong in both styles. I used to do rock climbing and pull ups and chin ups are kind of reference exercise for rock climbers. I also do barbell rows which may have helped a lot. Vascularity in the entire forearm area has also gone up. In my opinion they are a very good exercise but you will need other bicep exercises too. I think its a plus that they allow you to use your biceps more than pull-ups, because that means more volume for you back. Chin-ups are still not bad though, definitely have not decreased but my biceps look tiny compared to my delts unless I’m flexing from the side. I’m doing 9,8,7 reps. Unlike the Big 3 + OHP which have set end points (lockout, chest, hips below knees etc) the chin up is I guess for the beginners, chin ups are a little bit easier because beginners use their biceps more But when you develop your back muscles, pull ups become easier. Your biceps are still being worked, but untill you get the grip in your forearms up to a respectable level, that's what you're gonna feel. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! I use one of those pull up stations at the gym that allow you to do your pull ups in different angles. How to increase your pull up count: do more pull ups. This is an Mark Rippetoe teaches the weighted chin up and explains how and when to use them in your barbell training program. : Right now I can do three pull-ups (up from 0 pull-ups just a few months ago), but I consistently have issues with the last few inches. Alternatively you can still do this, but also add negatives to each chin up you do. but can only bench ~165 and I feel pretty balanced, which isn't to say for sure that I am. Impossible. Good luck Am not an athletic guy and haven't been training very seriously until 2 months ago so still getting some "newbie gains" I think. If you can't do pullups, do inverted rows until you're strong enough to do pull ups. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! My general strength is ok I suppose. I am doing BW chin ups. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! This is correct. rests inbetween sets and so far I've built up to 8 consecutive sets of 5 (started from 3 sets of 5), after which my reps quickly drop down to 2 (pull ups) and 3 (chin ups). I was wondering what the benefits/costs of each exercise were from your experience. If I’m understanding the novice chapter of the grey book correctly then I think I should keep it simple stupid and just keep going til failure til I hit 3 sets of 15 then add weight and go down to 3 sets of 8. •25 years old •190cm 82kg (6'3" 180lbs) •@10%ish Bodyfat I started focusing on weighted chin ups mostly around 1 year ago. If you aren't also doing pull ups I highly recommend them. I was able to raise my numbers of both pull ups and chin ups by switching to neutral hand grip pull ups, more consistent bicep curls with an ez-bar(which I guess is optional), and then focusing on different parts of the movement doing standard pull-ups and chin ups. Reply reply More replies [deleted] Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I did see the thread on r/fitness where someone cited a study about chin ups and pull ups and their muscle activation. I like Jumping rope but find it hard. Pull ups are much harder for most people. After you reach 3x8 chin ups with I do 2 sets of pull ups normally however I usually do 2 sets of 20 for lat pull downs, which will now be chin ups. I'm working on my MWF weight training routine, and I've noticed that lat pull downs and chin ups work the same muscle groups. 3 chin ups with slow negative drop amd finish a set with inverted rows. I never focused on increasing reps, I could do 10 but training these exercises, I can do 15-16 reps now. But yea, you'll probably just have a general feeling of not being able to do any more rather than a burn You don't have to do weighted chin ups or weighted pull ups, you can build strenght and musclesize on your back with basically any back exercise. I'll keep trying. I can only do first set for 10 reps, then i start getting 8,6,5,4. The first 4 sets generally feel easy and weighted chin-ups do not feel that hard to AMRAP for me. So what we’re seeing is that chin-ups work our biceps 52% harder and pull-ups work our lats 14% harder right? Yes, but only if we’re talking about doing a single bodyweight repetition of There is a trick (and this actually works to help you do more if you can do chin ups). Do sets of doubles until you hit 20 chin ups total during your workout (10x2). So the black band has the highest resistance, and it'll make your chin ups the easiest. If you insist on mixing, I would count them as the same exercise when counting sets. You may also try mixing up you grip (chin-up, pull-up, wide, narrow, etc. Trapezius (Upper Back AKA Traps) That is normal, its because pull ups use different muscles more than chinups. Also , about the chin up-pull up convo , i think that generally chins are easier , but if you find chins more difficult, try puttin more effort in chin up variations (again rings could help a lot ). If you can do chin-ups, do chinups. I did 10 Pull ups with very bad form on the initial test. second set I did only 16 and failed on the way up. A pull up, or chin up for that matter can be defined by its two theoretical end ranges of motion. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Does anyone have any experience with high rep and high frequency chin ups, occlusion chinups, or using volume overload over the course of weeks to Reddit . Reddit . Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Ending the day at 5-10. Chin ups do emphasize your biceps more than pull ups do. With a 5x6 front lever routine and 4x10 weghted pull ups (wide grip) 3 x week starting at bw and adding 5 lbs every week. It builds crazy pulling strength. Start with foot-supported rows. Never had any issu with this Your form for chin ups could be incorrect then. In your situation it sounds like you're all biceps, and no Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight movements like the planche, one arm chin Hello, I'm wondering why chin-ups are easier than neutral pull-ups (I'll refer to them as NP). Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! This means in suppinated, full flex the elbow is somewhat extended compared to the pronated grip. I was playing Final Fantasy (the first one for the NES, yes I'm old) in our basement we had a pull up bar near the TV. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! I personally do as many chin or pull ups as I can then finish with inverted rows to finish a set. Assisted chin-ups with resistance bands Push-ups to strengthen the chest, arms, and shoulders Bicep curls to build bicep strength Dumbbell rows to target the back muscles Inverted rows to work the back, arms, and core Negatives – jumping up to the top position of a chin-up and lowering down as slowly as possible to develop strength in the That being said chin ups translate really well into pull ups and are a good exercise to strengthen your pull ups. Repeat. Something like that. ) to focus on different parts of the back. After nearly a year of training I went from 3 chin ups to 8-10 with good muscle connection, keeping an emphasis on my biceps. However, I have had plenty of rest in the meantime, so I expected to be a little more successful in today's workout. for reference I squat 120, ohp 65, bench 95, deadlift 150 (all in kg) but my pullups are stuck at 20kg (1RM) and I cannot for the life of me do more than 5 pull ups unweighted. Basically do as many full pull ups as you can and if you are in doubt about doing another full one with chin past the bar, stop before doing that rep. Just wanna know if this is normal or not and if yes, will it be long until i can do a proper full ROM pull up? Lately I've been doing sets of 5 pull ups/chin ups exclusively on fat bars with 1 min. My youngest son just turned 40 and is struggling with them, but he had a different background and so is finding it hard. More resistance = more force pushing you upwards = easier chin ups. I also don’t have access Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I prefer pull ups. You definitely can, just don't always do one after the other like this. They did a heck of a lot for my grip strength, abs and biceps but not much for my back. I'm aware that it's not the right way to think but I can't help myself. Maximizing Bicep Activation: Pull-ups vs Chin-ups When specifically aiming to target and develop the biceps, incorporating chin-ups into your routine proves more advantageous. And, as others have said, go to r/bodyweightfitness Since it can be agreed that all chin up variations isolate the biceps more than pullups, there is a difference in how they're worked. Might help you break through your plateau as well. I add around 3 pull up negatives after every set and if i dont use full rom i can get like 4 pull ups. I start with pull ups, then do chin ups. Weighted chins: I've gotten good progress doing 1 set until failure, reducing weight 10% and running a second set to failure -- 1x / week. Just wanted to talk to reddit before I started because I wasn’t sure if there was a stigma against chin ups and pull ups in the same day. After reading some resources online about proper chin up form, I also noticed a lot of sites saying that chin ups are bad for your wrists, shoulder, and elbow joints. Alternate between pull-ups/chin-ups, either within the workout or between workouts. So I am alternating well. It’ll make your life easier. Also, when you chin up you aren't lifting the weight of your arms - quite a substantial weight. Bicep is a stronger muscle than Brachioradialis. With the pullup, your hands are in a pronated position with your palms facing away from you. I had a similar issue to OP - I could do 20+ neutral-grip pull-ups (and even more chin-ups), but I struggled to do one traditional pull-up. First of all: I have zero muscle in my upper body currently lmao. I try to add one vertical pull rep whenever I can, but if I cant then I just do inverted rows. but after a few months of gaining in pullups (went from doing 2 up to sets of 10) I tried the lat pulldown machine, and was amazed how much more weight I could do, and how much easier it seemed. These emphasize the forearms. I would imagine that the pullup Is there because not only will it make you stronger once it is mastered. I love the exercise, it totally hammers the abs and bi's and is a fun challenge. Chin ups will work out bicep and back. This may also explain why pull-ups activate the trapezius more than chin-ups: Chin-ups use the extra elbow extension to get height, while in the pull-up you use scapular retraction to get to the same height. And what development one offers which the I haven't tried straight bar chin-ups since, but I don't any problems with pullups on rings anymore. For reference: Last chin ups before today were 4 days ago, 3 days ago I used the bar for hanging leg raises, so now I have had 2 full rest days. Latissimus Dorsi (Lats) – Targeted by both the pull up and chin up. The isometric loading of just trying to do a chin up will help a I've recently added in chin ups as part of my exercise routine when I'm not running along with crunches and push ups. The pull up is harder generally than a chin. The supinated grip in chin-ups inherently directs more tension to the biceps, allowing for increased activation and growth. I've also done pull-ups every day for 60 days, adding a pull-up every day. A pull up is always done with the palms facing away (pronated, not 'bated!), chin ups are always done with the palms towards you (supinated). Do what you enjoy the most. some people say 10 reps across is enough to add weight. The brachialis, the strongest elbow flexor, is Chin-ups and pull-ups are both amazing exercises — but they’re not the same thing. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Try bent-arm archer pull ups and chin ups, and full archer pull ups. So, if you're selecting one or the other primarily for Lats it makes sense to go with the one that lets you get more reps before the synergist (Brachioradialis/Biceps) gives out. I wouldn't recommend doing chin-ups with resistance bands as it teaches you the wrong technique. 75kg at 2 reps for 2 months My rows, bicep isolation exercises and presses have been going up. Constantly make it harder over time like doing different variations and adding weight. I am 100% certain that I can do chin-ups pain-free now, but I cannot say anything about what would happen after a couple of weeks if I included them in my routine. I've been considering adding some rows to my workouts so I wanted to know if it's actually even beneficial. Also, less golfers and tennis elbow I used to get from doing curls. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! All the way down, all the way up, as often as possible. I'm up to 8 chin ups and 6 pull ups which is doing pretty well for somebody that's 270 pounds. YEP!!!!! - when I'm doing heavy weighted pull up /chin up sets I'll rest 4-5 mins. I'm only doing 15-20 reps, 3 times a week, bodyweight. I used to be able to do 2-3 “pull-ups” but now I’m doubting I was ever getting my chin over the bar during those. at first i found myself going assisted but once i could do a few regular pull ups id do as many as possible and finish the set of 8 with however many negatives i could do. Strength week work up to a heavy triple. Make sure your shoulders don't come up during your chin ups. I could do +35kg at the start already, progressed to +55kg very fast in around 6 months. It is because of the way your hand is turned focuses different emphasis onto the muscles. Imagine yourself easily doing say 5 or 10 chin ups. I do full body workouts, aiming both strength and mass gains (somewhat aiming a bit more for strength) I alternate the workouts in ABA BAB fashion, deadlifting on B days and chin ups on both A and B days (they are the only upper back exercises I have). The pull-up and chin-up are far too often (and unknowingly) programmed interchangeably. Do those exercises twice a week, 3-5 sets of 6-8 and slowly add weight, tracking your progress over time. You said something about targeting the long head of your biceps which leads me to believe you are suffering from a minor case of fuckarounditis. “Technically” touching the sternum is the true end range of motion since you can’t go any higher but it can be argued that that’s a variation. If you like doing chin ups, you will reach 3x8 faster. Been doing pull-up negatives and chin up negatives for 2 weeks now, no progress in pullups/chinups I 14m, have been doing pull/chin-ups for 2 weeks now but i havent noticed any progress in the actual pull/chin-up, i can only raise my self like 5 inches thats it Pull ups and chin-ups aren't that different: You're basically doing 6x of the same pulling motion exercises. I was also where you are and unable to do a single pull up last year. Hi, This may be a dumb question, but I searched here and didn't see a thread. Since your center of gravity needs to stay under your hand for an efficient (possible) pull, as your elbow moves away from your torso in that arc, something else has to move in order to keep your center of gravity under your hand. Once 5 felt easy I did 5 every time I walked past and when 10 felt easy I did 10 every time. If you enjoy struggling with chin ups do the chin ups. So, on each minute you would do either chins or pulls, OR you do all Chins one day, all Pulls the next, and so on. The goal is to do a total of 50 pull ups/chin ups as quickly as possible (my best time so far is 18 minutes or so). Just to be clear, you can still do chin-ups on a regular bar, just don't let yourself drop into a vertical, 180º dead hang—you can straighten your arms, but keep your scapular/spine erector muscles activated and don't try to push the ROM to discomfort. But my shoulders are shit, in that despite being naturally broad, they aren't rounded out well at all. Can't remember the exact proportion, though. I've been doing chin ups and pull ups for years but only recently started training L sit chins. You can still buy the pull-up bar, but set it low enough that your feet are on the ground. It's not something I purposely work on to increase the number, just something I do to warm up. Pull-Ups, Chin-Ups, Dips, Push-Ups, Squats, Lunges will put on size since you’re just starting. This is more true the narrower your grip is. It's what has helped me build up to 20 consecutive chin-ups within 3 months, starting out at a max of 8 consecutive reps. People go crazy seeing a one arm chin up, but when I see a one arm chin I'm like ok it's hard but not the hardest, there's that guy on Instagram who does it for 10 reps or that guy who does it weighted stuff like that. So I’ve come across a post on Reddit of a guy claiming he only did bodyweight pull-ups and dips, but for very high reps, and Agreed. Recently I filmed myself trying out some new form tips I saw from fitness FAQ like breaking the bar towards you, retracting the scapula, etc no matter what I do, even partial reps my chin is ever so slightly above the bar and I don’t understand why Pull-ups and chin-ups are awesome. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Chin-ups. So are slow let downs, just hanging and half pull ups etc. For anyone considering to workout more as a New Year resolution and considering to do pull-ups and chin-ups - check out this Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. But: how yes, basically don't worry about lat involvement and all that for now. Chin-ups have a greater emphasis on the chest and biceps muscles, making them potentially simpler for certain individuals to perform, whereas pull-ups place a greater emphasis on the back muscles. For my lifting program that’s 3 days a week, one day requires 3x8 sets of chin ups. Then, throw in some attempts at a chin up along the way. after each weighted pull up I would do chin ups to target biceps more and overload them. But like with all exercises, eventually you'll have to train pull ups more if Yes. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! I bench the same as I cable row more or less but I can do 9 chin ups at ~200 lbs. Chest is decent, back is decent, arms are decent - especially my forearms. Thanks, yes I program a 5/3/1 pull ups routine but for some reason it is my WORST exercise. I've been implementing chin ups in my routine and my biceps are growing. So pullups work more forearms than chin-ups. Hey r/bodyweightfitness, I started the recommended routine from this sub a few weeks ago. View community ranking In the Top 1% of largest communities on Reddit. Start hm today Ive decided to do chin ups after very long time so I can hit those higher reps. You probably should do curls afterwards and just do less of them. Well ofc a hung hollowbody activates the core but at the same time you cut out half the back muscles that you’d activate in chest to bar chin ups. There's also a neutral grip pull up (palms facing each other). Supposedly you can even regress if you do this and get weaker for some reason. (lbs). I do fullbody workouts 3-4 times per week and use pull/chin ups as my upper back exercises. So it took me a few months to regularly workout wth 45lbs but linear progression is important and safe. If I’m doing hypertrophy it’s a different story, and I’ll usually mix in pull-ups and chin ups too. Negative pull-ups is also one option you have. I usually use dumbells to do wighted chin ups or pull ups. Basically, you do sets of your 50%-80% max pull up reps throughout the day with long rest between and never go to fatigue. I do 2 sets of regular pull ups, 2 sets of regular chin ups, 2 sets of neutral grip chin ups, 2 sets going sort of side ways with one hand in the pull up position and the other hand in the chin up position, then reverse hands and do 2 more. 2-3 sets of curls 2-3 times per week should be sufficient. After a set I feel the burn a lot more than any other exercise I do, by the time I'm done with a session of chin ups I sometimes struggle to use my hands because I can't completely feel them, my arms are left kinda numb. Or I would recommend doing bodyweight chin ups with a resistance band as aid. Is there any reason that you know why chin ups are specified over pull ups? I’d rather do pull ups if it’s all the same, or I suppose I could alternate both? Thanks for the reply Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. after half minute I finished the 20 total. Chin ups emphasize the biceps more. been stuck at 38. I meant that doing chin-ups will train some musculature and control that is also necessary for pull-ups. So pretty big change. The correct technique is to grab the bar and pull yourself up until your chin is over the bar. My chin up max with perfect form when fully rested is 10-11. Maybe I didn't search well enough because I thought it would be a commonly asked question. There is absolutely no need to re-name them Pullups and chinups are two commonly used bodyweight exercises used to strengthen upper-body muscles. A lot of what you wrote is right but you should maybe check out „calisthenicmovement“ on YouTube as you're doing hollowbody chin ups while rambling about back activation. 5'11, 155lbs. Chin-ups grip width . Eg: 5 x 20 kg warm up, then 10x 60kg - rest 5 mins, then 4 x 80kg - rest 5 mins etc etc You want to be able to give balls-out 100% no-regrets, no fatigue EVERYTHING when The difference between chin up and pullup is that pullups use a lot more the brachioradialis muscle to flex the arm, when chin-ups uses more the biceps to flex it It's the biggest forearm muscle, you can easily see it if you flex your arm with your hand pronated. But at that time you will be a fit good looking dude already so pull ups won't matter that much 😅 As far as frequency goes, I do my pull day 2 times a week. Also, train pull ups with one arm, using only 2-3 fingers of the other arm. If that's the case I would do sets of pull ups, then chin ups, then rest a bit and work on weak spots with negatives. I was following K Boges routine to increase pull ups (except I did chin ups) so I was doing them 3 times a week. I'll just keep at it. S. Also don’t only do chin ups, also do regular pull ups that well help grow your shoulder and back and give you more strength to develop bigger biceps This question comes up about once a week, so do a search in fittit for previous answers. Lower with control. Good going getting up to 15. Pull up and Chin up: Teres Major (Upper Back) – Targeted by both the pull up and chin up. I can do more pull-ups than chin-ups because I’ve almost exclusively done pull-ups for upper back for over 2 years. 228 votes, 53 comments. Second of all: my gym’s assisted pull up machine is broken. i personally do them on days when i'm not pressing, which Weighted chin-ups can definitely help build biceps, and you should do them. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! chin-ups target a lot more than biceps, so even if you do a lot of them (instead of the 5-12 rep range) you may very well tire out your (perhaps) weaker back muscles first and feel the burn there rather than in your biceps. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! the book says you should do three sets of bodyweight chin ups, progressing up to 15 reps across sets, at which point you can add weight. Keep in mind weighted chins need perfect form. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Program review. Make sure you're coming to a dead hang and pausing 1/2 second and touching your chest to the bar if you're going for perfect form. I only train neutral grip heavy because it feels much better on my elbows. Ive been on the RR for 1 month now and i started with 3x2 full ROM chin ups up to 3x5 but i still cant seem to do any pull ups. It has healed, but my bodyweight has also increased since then. When I was a teenager I decided that I really wanted to be able to do chin ups. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. How many of you do these and how many can you do? Right now I'm lucky if I can do 5 pull ups. Since pull-ups and chin-ups work a lot of the same muscles I would avoid doing them on back to back days. There is some carry over from chin ups to pull ups and vice versa but youre not going to increase your pull up count by much if you just keep doing chin ups. Start from there. In a chin up, your upper arm will move in an arc in the sagittal plane (perpendicular to your chest). Third set, close-in chins at same weight as second set. Ofc any chin ups is not a true isolation movement. What's average? The dude who does my DEXA scan says I have just slightly below average muscle mass for my height, so I'll call myself "average", I am up to 15 that I do every time I am in the gym. You can do pull ups and chin ups, with or without extra weight, with or without varying your grip, hand position, tempo, and leg position. So if your form for pull ups is correct than you may be over compensating with neck and shoulders getting your chin up number artificially inflated. But for chin ups, the bands are essentially pushing you upwards. As mentioned, in order to gain more strength you have to increase intensity. It's also easier to do pull ups incorrectly which is why beginners should be doing chin ups. I think the reason is because in chin-ups, your biceps are more stabilized, allowing you to put weight on your biceps opposed to your elbows. If I had to guess you can to more chin ups because the top half of your pull up is harder. Keep doing this until you can do 8 reps of chin-ups. Hey OP, I'd strongly advise you to look into Pavel Tsatsouline's Fighter Pull-Up Program. What I did was add a set of pull ups, even if its just one and a few negatives, before my chins and I've come from 5 chin ups and 3 pull ups to 7 pull ups and probably around 9-10 chin ups (I haven't checked in a while). The problem is that I was using a doorframe bar, and for some reason, I thought the outer grips were meant for palms-forward pull-ups. By the time I could do 10 chin ups, I managed 3 pull ups. So if you can do 0 pull-ups and 1 chin-up, then doing chin-ups until you can do 3-5 chin-ups is a great way to train your back, shoulders and arms before you go back to training for pull-ups again. . You should allow a rest day after working a muscle. The trick to doing more I've always known (and perhaps everyone here) that wide grip pull ups are dangerous for the shoulders. In answer to your question, yes machine chins are a good way to start. It comes to a point where you mess up your form , so atm I'm doing bodyweight pull ups and Chin ups on gymnastic rings and found my peace. I have good form and they work my posterior chain and lower back really well, but not the upper back nearly as well as chin-ups or pull With a chin up (underhand grip) the biceps are involved in the pulling, but many other muscles are utilized during the exercise, primarily the muscles in your back. Pull ups have more carry over to chin ups then vice versa. Over the past two years I’ve been working hard on a step-by-step system for helping female clients get their first chin-up and it’s been pretty successful so far, but after they do it, I frequently get the question of how many women can do one and I never have an answer. If you can do 7 chin ups that’s good, but that should not be your main lift if you want to get bigger. I looked it up, it seems that many others do so. I also used to to a lot of chin ups myself and ultimately was aiming for one arm pull up. forearms felt like they are going to explode That’s not how I meant it indeed. it seems to vary on a case to case basis. The resistance band puts your body in the wrong position and doesn't teach your CNS to Biceps are certainly activated more during a chin up than during a pull up, but biceps and brachialis are still not the prime movers: the latissimus dorsi remain the muscle that show the most activation in both cases. Recently I've read that pull ups, more than any other exercise you should never do to failure. A lot of people think “chin over bar it counts” but they aren’t using perfect technique so they don’t get the full benefits of a chin up. Do you have a reason for wanting both pull-ups and chin-ups? Honestly, I would just choose one, even if it's just the one you can do more of. Yes chin-ups specifically will work the biceps a good amount. Not exactly, every calisthenics guy will tell you that you will need to master all kind of grip's to do all those advanced techniques and it takes them year's to develope them, if we speak though about overall strength and hypertrophy the weighted chin ups is what you need to do, it's the equivalent excersise for doing barbell Squats, one really develops the upper body and the In a chin-up, the equivalent position (the 90 degree position) is largely stabilised by swinging your legs forward. I am doing 531 BBB. In order to get more out of your chin ups, however, you can use a dip belt or hold a dumbbell between your ankles or knees in order to add more resistance to the movement. I’m currently doing 3 sets til failure resting 5 minutes (every other day and alternating my cleans and DL (chin, clean, chin, dead, chin, clean, etc. I just put the dumbell between my legs like this. You also don't need to do both Chins and Pulls in one workout. What got me is how the chin up is riskier than normal pull-ups. Video that shows proper chin Being a novice lifter at weighing 205 pounds means that pull-ups will be super hard. At first, pullups were really hard (6'1" 210 lbs). To keep volume down, use a dip belt to perform weighted pull-ups (or chins). njlv fhc mbd pki wtin bmd itsdkutz itmh zzzzc yfdboxs