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24

Do "negative chin ups": Jump/hop/use a chair/whatever to get to the top of the bar and make it down as slow as you can. Rest for a minute, repeat 5 - 8 times, 3 times a week. You'll be ready in less than 10 days.


15

This is an example of a Weight-Assist Machine. The woman in the photo is using it for dips, but this particular machine also supports Chin-Ups. Some Gyms and Fitness Centers have these. The one where I work out has one, and with it, I'm able to get 10 reps instead of my normal 3.


13

The common wisdom is that the chin up (supinated grip) targets the biceps. It also appears to target the pectoralis major. The pull up targets the lower trapezius more. Source Ellington Darden also says the chin up better targets the lats because the involvement of the biceps means the arms won't give out as quickly as the pull up, allowing the back to get ...


13

Any exercises that work your lats and biceps should be about equally as effective if you do them correctly and in sufficient quantity/sets. After about a month or so of steady training you should be able to start doing regular pull-ups without assistance, if only a few. Just keep working at it. One of my personal favorites is just getting on a chair or ...


11

It doesn't really matter much - you are lifting the same weight no matter how much (or little) you shift your center of mass by moving your legs. Excessively rounding your lower back might have other consequences, though I haven't found any references to back this up. However, keeping your legs straight will activate your abs (especially upper abs in my ...


9

I think what's missing in the discussion area is a bit more context. Taking all sets to failure would include the barbell sets. Taking your barbell sets to failure is not part of starting strength. Why take body weight exercises to failure? Body weight exercises don't cause near the stress on your body as the barbell work. Essentially, you can recover ...


9

Do slow negatives, start at the top and lower yourself slowly, this is the way most people get strong enough to do their first, clean pull/chin-ups. If you have a rubber band to attach to the bar, that can work too.,


8

Hands facing away tends to focus on your back and lats. Hands facing toward you emphasizes the biceps. As far as which to use when... that depends on what you are trying to accomplish with that workout. Obviously, the two still use a lot of the same muscle groups so take that into account if you're going to use both.


7

From Training Dimensions: Greasing the Groove is a technique used to practice any strength movement at a high volume without requiring a long period of recovery. If you are new to pullups, greasing the groove allows you to practice pullups often, teaching your central nervous system to perform the movement more efficiently. In greasing the groove, you ...


7

Volume If you can do two or three sets of about 6 chin-ups, I'd focus on volume rather than any particular set or rep scheme. That's because it's hard to stick to any particular number of reps per set with chin-ups in general, and especially so when the trainee can do less than 10 in a set. (Increased but tolerable volume is frequently the goal when ...


7

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a terrific compound exercise that works basically everything from your mid back to your fingers. Bicep curls on the other hand are maybe not the most absurd exercise, ...


7

It doesn't sound bad. I recommend going above five reps for at least some sets, since I find the upper body responds well to higher volume and it's not the worst thing in the world to train some endurance. I expect you'll actually see better strength results that way anyway. The more common method of loading pull-ups is to use a dip belt, but the backpack ...


5

I haven't worked out using straps but I would consider they are similar to still rings. The difference between still rings and pull-up bar exercising is that the rings are not static, they can move and as informaficker said you need to maintain a good balance on them in order to exercise. Once you get more experienced and gain strength it would not make a ...


5

From your other question I know that the lat pulldown machine broke down, however: Using a machine does not really prepare you for the real exercise. To improve any body weight or free weight exercise it is best to not use a machine. The machine controls the path of the weight and you don't have to worry about the weight dropping uncontrolled or tipping over ...


5

This is a great question! As far as muscle recruitment goes, the bent-over barbell rows do yield the most muscle activity for the lats (back) and the biceps during EMG (electromyographic studies); however, this is only when you comparing with other bent-over row exercises (dumbbell, cable, etc.). Regarding the most effective lat and bicep exercises, ...


5

The cheapest piece of exercise equipment for grip strength is one of those binder clips: They come in difference sizes, so start small and work your way up. Pinch it open between your pinky and your thumb. This tip comes from Mr. Ed Coan himself. When your grip breaks, it's always the pinky side first. If you get that side stronger the grip will be ...


5

Chinups (palms towards you) do activate your biceps more, but not at the cost of your lats. There's a bit of bro-science about pullups/chinups, but if you read a 2010 study in the Journal of Strength and Conditioning Research it tells a different tale. Basically, the recruitment of the latissimus dorsi is the same: A general pattern of sequential ...


4

I sweat a lot. When my grip slips because of sweat, I blame the sweat and not the bar. This approach works pretty well. I wear sweat-bands on my wrists and carry chalk. I wipe the sweat from both sides of my hands onto a towel or my shirt, then chalk my palms copiously. This keeps my grip mostly dry.


4

This a multitude of things you can use. Here's a list that I suggest: Lifting straps Chalk Sand (I do this when I do my spartan races, right before the pull up bars) Of course, if there isn't any sand, I suggest bringing a little chalk to rub on your hands before you do your chin ups. This dries up your hands and enables you to lift yourself much easier. ...


4

If you have access to a gym, try (in order of preference): Assisted pull-up machine - generally there is a platform with an adjustable counterweight under the pullup bar that you kneel on Band-assisted pull-up using an elastic band - tie to the pullup bar, and then stand in the other end with one or both feet Lat pulldowns


4

In addition to hands facing away and hands facing towards you, you can also work different muscle groups by varying the width of your grip. While a wide grip will focus on your upper/outer lats, a closer grip will target your lower lats. Check out this resource on Pull-Ups for photos and more tips.


4

These are exact words from Arnold Schwarzenegger in the July 2007 Muscle and Fitness: [...] you can build up to doing full-range-of-motion chins for many reps. Start with the lat pulldown machine. Over time, increase the weight until you're doing pulldowns with your equivalent bodyweight for about eight reps. Then, leave the machine and to free-hanging ...


4

I would suggest doing an exercise that will work your grip and another muscle group at the same time, like dead-lifts, shrugs, farmer's walk, etc. Probably the easiest of the ones mentioned would be shrugs and easy to progress since you can incrementally add weight after every week or so. I don't like using straps or gloves or anything that will ...


4

You're not really greasing the groove right now, and greasing the groove may not be the path to your goal. Six sets of 3-4 pull-ups between squat sets is not greasing the groove--three days a week, you're not greasing the groove! 35 to 40 reps per day is not high volume Maxing out once a week is just not very much practice You're splitting your attention ...


3

Adding this answer just in case another person stumbles across it. If you're doing weighted pullups, it becomes pretty important to keep your back straight. Your body tends to whipsaw around a bit when you're doing pullups fast, and the added weight dangling off your waist can pull and yank on your back in un-fun ways. If you keep the weight dangling ...


3

on the question about the seemingly contradictory practices of recovery but also frequent GtG, this article has some good info: http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you It may seem counterintuitive as we often hear how we need to avoid overtraining. However, if we are not training to failure our ...


3

Seems your best bet would be to use resistance bands. Figure out your max with the strongest resistance band. once you have established this number than do your sets throughout the day with 60-75% of that number. As you increase your repetitions over time use lighter resistance bands and then eventually no resistance bands at all.


3

The point is just that the band assisted chin should not be thought of as an "easier chin-up." It is a different exercise, it is a different skill that you are learning. (The non-linear nature of the band helping you out most at the bottom, where the shoulder mobility that most people lack is most important, making it easier to start with bad shoulder ...



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