Tag Info

Hot answers tagged

12

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.


10

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 ...


8

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 ...


7

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.


6

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 ...


6

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 ...


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 ...


4

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 ...


4

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 ...


4

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 ...


3

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 ...


3

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.


3

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 ...


3

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


3

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, ...


3

I didn't really feel that I get a training effect if I could only do one good form pull up in a row. So as my exercise was really lacking a pulling motion, I found Inverted Rows to be a great way to work my way up to pull ups and chin ups. Combining the often heard pull up rule "If you can only do one, do them as often as you can" and inverted rows in ...


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 ...


3

I suppose he mentioned it because in general when one is using bands to help himself with the chin-ups he gets used to them and forgets that they must be there just temporary. However his statement is not true. I did not use bands when learning the chin-up but I did use bands when learning the One Arm Chin Up(Disclosure: this is my personal website). It was ...


2

Take this answer with a grain of salt as I've never done anything besides (underhand) inverted rows or pull ups, chin ups or neutral grip pull ups when training for pull ups. From what I've read the band assisted pull ups mostly help you in the lower part of the pull up. Resistance bands only help you in the bottom position. You'll have to do most of ...


2

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.


2

Will this routine help me reach my goal? Yes. They'll help you reach toward your goal, but whether you will reach your goal with them in a time acceptable to you is impossible for anyone here to say. As someone mentioned, it all depends on how far you are from your goal and how vigorously you do these. and are there any things to be avoided i.e ...


2

This is because the motion is completely different when doing a pull-up and when pulling down on the lat machine. I for example could chin-up my bodyweight + as much weight attached to my body. I couldn't pull down as much on the lat machine. Your body works in a different way on these two similar but yet different exercises. I have released a tutorial ...


2

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 ...


1

Your description is a little vague, but it sounds like you are describing a hanging pike. Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar. Now bend your knees at a 90 ...


1

Do negatives, they build your strength. Set goals for a week in total (not per set), achieve it. I would suggest keeping the goal to little less what do you can (motivation factor). Increase your count over the weeks. Before you know you'll be doing more than what you use to do.


1

What works for me is a slower and more cautious progression. Coming back from a shoulder injury, I started with three sets of five dips. I could have done many more, but I took it super slow. The next workouts looked like this: Three sets of five again Three sets of six Three sets of six Four sets of six, since I wanted more volume but felt that my form ...


1

I used to have problems with my grip half a year ago, so i started to train my forearms to increase my strength in my grip. Some excercises i added on my arm day to increase my grip strength - seated-palms-down-barbell-wrist-curl 4 sets of 25 reverse-barbell-curl 3 sets of 15 I use gloves to get a better grip so the weights don't slide off. I consider ...


1

Set the lat pull machine to 80kg, don't place your legs under the knee pads. Perform a TWO handed lat pull down. If your body lifts off the ground rather then pulling the lat pull handle down then there is clearly extra frictional resistance on the machine. Try again for 85kg. At 85kg your body should come off the seat but the pulldown machine handle should ...



Only top voted, non community-wiki answers of a minimum length are eligible