Hot answers tagged

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.,


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

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

How have you done the chin-ups? Take care that you keep tension all the way during the repetition especially at the bottom of the exercise. Also if you go to wide you can injure your rotator cuff. Here is some good advice on chin/pull-ups: http://jasonferruggia.com/the-shocking-truth-about-chin-ups/ it simply says that the best way to do those exercises ...


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

Years ago, I had a similar experience that actually led to trigger finger. I have only anecdotal evidence, but, I am convinced that doing chin ups was, in some way, related to the cause of my problem. Once my problem was resolved, I still wanted to perform chin ups, so, I invested in a good pair of padded weight lifting gloves, and, more importantly, a set ...


3

Yes, you can perform grip work as suggested by Alec. In the meantime consider using straps or at least chalk for hands to increase friction and combination of the two would improve your 'feel' in a given muscle. Consider as well is the weight that you are pulling too heavy for the goal you want to achieve? Regards


3

Yes, having a better grip makes pull-ups a lot easier, and increases the number you can do, often dramatically.


2

If it's harmful for the spine, it will let you know in the form of pain or exhaustion. Since you're working with weights less than 100kg, there generally isn't much reason to believe that your back can't handle it. Adding 12kg to 86kg isn't a drastic change. Your skeleton has already handled weight on this order for a long time already. If you're able to ...


2

Gripping tight would also create tension in your body, which helps for exciting the CNS. Here is a link: http://www.rdlfitness.com/use-a-tight-grip/ It would get your grip stronger, it would increase your pull-up power.


2

What is the best speed? On exrx, the lady takes about two seconds for one full rep (up + down). When I concentrate on pulling with my arms/shoulders mostly, I take about ten seconds. When I do it faster, I can't concentrate on my arms so much. What's better? The stronger you get, the faster you'll be able to go. If you get to the point where you ...


2

Yes. This is a normal problem to have, but one that is easily (but slowly) fixed by simply taking 5 minutes or so every workout to do some grip work. For instance, if you're doing deadlifts, do some bar holds after your last set/rep. Just stand there, and hold the bar. Adjust the weight if necessary. After you're done with pullups/chins, do some dead ...


1

Technically speaking, that's two questions and you should split them apart, but they're also likely pretty easy to answer. Chin-ups and Pull-ups use the same muscles, but at different intensities. Personally, I have similar results. I can do about six chin-ups, but only one or two pull-ups. Other people have had the opposite pattern. It depends on which ...


1

In answer to your title question, no. They both involve all of the muscles listed above. A chin-up focuses a bit more on the biceps whilst pull-ups distribute more effort across the back. Changing the width of your grip will focus on different parts of your back. But in the end, your body is doing the same amount of work over all of those muscles you listed. ...


1

Actually, gymless training has been a trend for a few years. There is a growing amount of information available in books, DVDs, and the internet about this kind of training, under the names of "bodyweight exercises" or calisthenics. A few places to start (without spending money) would be names like: - Paul Wade (Convict Conditioning) - Al Kavadlo (Pushing ...


1

Is this satisfactory enough to build muscles up? Provided you are in a caloric surplus(eating more than your TDEE, by adding 100~500 cal to your TDEE), then yes. Also since you are running, make sure you are able to consume the calories you lose from running. Consider doing your workout with 3~4 sets(up to you to make the changes here) for every 3~15 reps. ...


1

You need to strengthen your lats and biceps, which can be attained by dumbbell rows or/and you need to lose weight which can be achieved by eating less and eating healthier; and also doing cardio.


1

To build muscle, it is best to do a variety of repetitions. There is no magic number at which your spine will be hurting (especially as biomechanics do not cause an injury). Try to do one session a week with heavier resistance and repetitions of 4-8, and on the other session with repetition from 8-12 or higher as you do now. This way you will build more ...



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