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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: PointerRyan on October 31, 2012, 12:10:16 am
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Hey just wondering, i've been doign weighted pull ups for a while now, and was wondering if i should do weighted chin ups instead or something. I'm doing it 2x a week currently. will be changing my routine from 3x a week to 2x a week, probably getting bench press and pullups on one workout and then shoulder press and chinups/pullups on another.
thoughts?
cheers
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Hey just wondering, i've been doign weighted pull ups for a while now, and was wondering if i should do weighted chin ups instead or something. I'm doing it 2x a week currently. will be changing my routine from 3x a week to 2x a week, probably getting bench press and pullups on one workout and then shoulder press and chinups/pullups on another.
thoughts?
cheers
It doesn't freakin matter.... Do one or the other... Bench and Pull Ups one day? Then do Chin ups on the 2nd... If you choose not to, hardly makes a difference.
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It has to be chinups with a 8.78 inch grip distance or they don't work AT ALL
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Hey just wondering, i've been doign weighted pull ups for a while now, and was wondering if i should do weighted chin ups instead or something. I'm doing it 2x a week currently. will be changing my routine from 3x a week to 2x a week, probably getting bench press and pullups on one workout and then shoulder press and chinups/pullups on another.
thoughts?
cheers
depends. want more work for your biceps and don't want to do curls, or just pulling more weight cause it makes you feel like a badass*? go with chin-ups. want more work for your back, or working towards doing a muscle-up? go with pull-ups.
but if you just want general work for your upper body with no particular goal in mind, D4 is right. it doesn't really matter.
*no judgment, it feels cooler to use more weight and you're not really likely to hurt yourself doing it.
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this is assuming same width. That will play a bigger difference imo. CLose grip as lbss said hits arms more, wide grip hits back more. half-rom hits arms more, full rom his back more. unless you only do bottom half rom which hits back more.
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Can we not use the term 'back"? Contrary to popular belief, chinups should hit your lats more, while pullups/wide grip should hit your rear delts/rhomboids/teres major more. Just look at the functions of the muscle. I don't really care what such and such has to say. It's basic anatomy. Doesn't really matter though. Do whatever one you like more which is probably going to be chinups because they are easier.
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yeah my explanation was very simplistic and ignorant honestly. Thesituation is onto something.
Found a nice report on the differences.
"3) It is interesting to note that the major muscles involved (pectoralis major - sternal portion, latissimus
dorsi and teres major) are the prime movers in either the supinated or pronated grip. However, only
the upper latissimus is involved when the pronated grip is used and only the lower latissimus with the
supinated grip. Thus by using both grips you can get full development of this muscle while still
involving the others to almost the same extent."
"When a fairly wide pronated grip is used and the back of the neck is brought up to the bar, the
latissimus dorsi muscle pulls in a straighter line and exhibits greater force. The lower pectoralis major,
however, is favored when the chin is brought above the bar when using either grip."
http://kinesconnection.com/exercisepdfs/Chin-upPull-up.pdf (http://kinesconnection.com/exercisepdfs/Chin-upPull-up.pdf)
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I do chin ups because its more comfortable for me and I want to build bigger lats. I just wish I could use a wider grip for them but that hurts my wrists like hell (my gym doesn't have kinked chin up bars). Also, I get a bigger ROM with chins than pull ups.
To work my upper back, I do pendlay rows with an overhand grip and deadlifts (the lockout at the top works your upperback).
Generally, if I were to do pullups, I would do rows with an underhand grip and vice versa. But I would suggest chin ups with a slightly wider grip and use rows and deadlifts to build thickness in your back.
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
:pokerface:
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
:pokerface:
So are you at a loss for words? or just not a good constructive poster/reply type of person? I'm just asking what type of chinup gets the most lat stimulation.
I reread the thread, I'm assuming a wider grip chinup would get more lat stimulation, but is this more lat stimulation that a wide grip pullup? I still don't know
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
:pokerface:
So are you at a loss for words? or just not a good constructive poster/reply type of person? I'm just asking what type of chinup gets the most lat stimulation.
the former.
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
:pokerface:
So are you at a loss for words? or just not a good constructive poster/reply type of person? I'm just asking what type of chinup gets the most lat stimulation.
the former.
But the former also implies the latter, or atleast your unwillingness to answer a simple question. I guess your just too smart for me that I can't even get an answer. My mind is boggled like this :o
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Wide grip =/= more lat stimulation. If you want to hit your lats you should do a chin up with your hands shoulder width apart. No this will not be more of an arm exercise. There's a lot more to your back than lats though.
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
Grip doesnt matter as much as how you pull. Try touching your elbows together behind your back. Next bring your wrist to your shoulder. The more your pull/chin is like the first one, the more "back" youre going to target. The closer it is to the second one, the more bicep.
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also, this might be brosciency, but the more upright/vertical i can keep my torso during a pull-up, the more lat involvement. leaning back and bringing the hips forward, the way most people do it, engages my arms more. that's true at least by feel.
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also, this might be brosciency, but the more upright/vertical i can keep my torso during a pull-up, the more lat involvement. leaning back and bringing the hips forward, the way most people do it, engages my arms more. that's true at least by feel.
Not broscience imo. One way is more like a chin up, the other is closer to a row which has different muscle involvements.
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
Grip doesnt matter as much as how you pull. Try touching your elbows together behind your back. Next bring your wrist to your shoulder. The more your pull/chin is like the first one, the more "back" youre going to target. The closer it is to the second one, the more bicep.
I just tried that recommendation, I can feel the difference. I think the way you decribed for back is also the way Hannibal for king pulls in his many bw pull-up feats
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So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?
Grip doesnt matter as much as how you pull. Try touching your elbows together behind your back. Next bring your wrist to your shoulder. The more your pull/chin is like the first one, the more "back" youre going to target. The closer it is to the second one, the more bicep.
I just tried that recommendation, I can feel the difference. I think the way you decribed for back is also the way Hannibal for king pulls in his many bw pull-up feats
Yea, you will see a similarity there with most those guys who have nutty pulling strength, its always a very "back" dominated pull.
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I still find it hard keeping torso vertical during chin ups. Well i guess it's alright seeing frank yang's torso aint vertical too. pullups much easier though
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Pull your feet under your butt to be more stable.
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yeah what raptor said -- tighten the backs of your legs while you're doing them. much stabler.
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so if i'm adding dumbbells i'll onyly be able to do a straight leg variation :/
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so?
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bring a belt to the gym and put it through the hole in the plate. or through one of the handles if your plates have handles.
even better, if your gym has a belt for the lower back, attach a chain to it and put the chain through the plate
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I always use dumbbells... even used a 30 kg dumbbell. I put it between my legs, right under my sack. The dumbbell bar might smell afterwards if you're into that, but otherwise it's all good.
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bring a belt to the gym and put it through the hole in the plate. or through one of the handles if your plates have handles.
even better, if your gym has a belt for the lower back, attach a chain to it and put the chain through the plate
lol i can imagine thanks for telling. i'm using dumbbels since it's easier to carry around. See how I progress:)
I always use dumbbells... even used a 30 kg dumbbell. I put it between my legs, right under my sack. The dumbbell bar might smell afterwards if you're into that, but otherwise it's all good.
LOL. hahah 30kg is kfing crazy man. what's ur bodyweight?
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I'm at 87 kg right now. Used a 30 kg dumbbell to see if I can make 1 rep... probably could've gotten about 3 reps though. Can definitely chinup more weight than 117 kg.
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I'm at 87 kg right now. Used a 30 kg dumbbell to see if I can make 1 rep... probably could've gotten about 3 reps though. Can definitely chinup more weight than 117 kg.
dayum 87kg hows your height? i'm only 60 and 87 would look pretty big wouldnt you?
btw created a thread about chin ups being harder than pull ups for me and it's not really in topic so jsut thought I'd start a thread meant for that issue.
http://www.adarq.org/strength-power-reactivity-speed-discussion/chin-ups-feels-as-hard-as-pull-ups-the-heck/new/#new
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I'm 5'11-6'0 @ 191 lbs right now. I've started to cut down now.