Pull ups and chin ups
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I have been busting out a few of these over the last few months and must say I'm loving them. I have a nice big beam in the garage ( I used to use a door frame ) and they're great for the back and guns and I pretty much haven't done a bicep curl in ages, these are just so much better. Best of all they are a safe way to build strength without the need for big ( if any ) weights. I saw on youtube a video of a guy doing over 50 which is just insane but given that I weigh a wee bit more than the 60 odd kg he did I think I can be partially excused. Its no wonder all the gymnasts at the olympics and monkeys in the wild have such great strength using their arms to move themselves around all day. <br />
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Who else does these bad boys and enjoys them ? -
[quote name='MN5']I have been busting out a few of these over the last few months and must say I'm loving them. I have a nice big beam in the garage ( I used to use a door frame ) and they're great for the back and guns and I pretty much haven't done a bicep curl in ages, these are just so much better. Best of all they are a safe way to build strength without the need for big ( if any ) weights. I saw on youtube a video of a guy doing over 50 which is just insane but given that I weigh a wee bit more than the 60 odd kg he did I think I can be partially excused. Its no wonder all the gymnasts at the olympics and monkeys in the wild have such great strength using their arms to move themselves around all day. <br />
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Who else does these bad boys and enjoys them ?[/quote]<br />
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I used to rock climb a lot in my uni days and used to have the chin up bar in my uni house doorway. Only really ever did it with palms facing away and used to be able to manage about 17 at most.<br />
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Lately in the gym i've been doing wide arm pull ups but of coruse weigh about 2.5 stone more than i did in uni. Can only manage around 3 sets of 8 reps on these. Can't seem to get past that plateau. -
I have cracked 9 for my first set, then 7 then 6, with seated Rows between sets, so might get more if I didn't Super set. <br />
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so obviously aiming for ten. These are palm forward wide grip for lats more than anything - but a great exercise!! -
[quote name='BartMan']I have cracked 9 for my first set, then 7 then 6, with seated Rows between sets, so might get more if I didn't Super set. <br />
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so obviously aiming for ten. These are palm forward wide grip for lats more than anything - but a great exercise!![/quote]<br />
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Best I've done is 16 in one go which I'm pretty happy with considering I weigh bang on the ton at the moment. I vary the grip a bit, palms facing seem a bit easier. Extremely pleased considering I was one of those kids who despite being built like a drainpipe could only manage ONE in 3rd form PE and it involved a lot of momentum, swinging and kicking !! xzxshout <br />
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Fullermorg, give this link a go. It works for me, can't speak highly enough of it....( although I rarely if ever do the pushups in the morning, too busy trying to get to work on time ! ) <br />
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[url="http://www.nycmarineofficer.com/files/thearmstrongworkout.pdf"]http://www.nycmarineofficer.com/files/t ... orkout.pdf[/url] -
[quote name='Fullermorg'][quote name='MN5']I have been busting out a few of these over the last few months and must say I'm loving them. I have a nice big beam in the garage ( I used to use a door frame ) and they're great for the back and guns and I pretty much haven't done a bicep curl in ages, these are just so much better. Best of all they are a safe way to build strength without the need for big ( if any ) weights. I saw on youtube a video of a guy doing over 50 which is just insane but given that I weigh a wee bit more than the 60 odd kg he did I think I can be partially excused. Its no wonder all the gymnasts at the olympics and monkeys in the wild have such great strength using their arms to move themselves around all day. <br />
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Who else does these bad boys and enjoys them ?[/quote]<br />
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I used to rock climb a lot in my uni days and used to have the chin up bar in my uni house doorway. Only really ever did it with palms facing away and used to be able to manage about 17 at most.<br />
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Lately in the gym i've been doing wide arm pull ups but of coruse weigh about 2.5 stone more than i did in uni. Can only manage around 3 sets of 8 reps on these. Can't seem to get past that plateau.[/quote]<br />
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Try adding weight (eg wear weigth belt and hand plate of chain between legs) and doing sets of five for a while. Once you build up your strength for a month or so (eg 5 sets of 5) adding weight you should be able to blast through your plateau. -
I love these. I used to weigh 110kg and always sturggled through 3 sets of 8. Now that I'm down to 92kgs I find these quite easy. Usually do 3 sets of 12 with a 15 kg dumbell between my feet.
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show off!!
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[quote name='BartMan']show off!![/quote]<br />
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I reckon. OK now we've got a bench press contest how bout a pull up one Bartman ?<br />
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( although Toddy has beaten me in both !!!!!!! ) xzxmad -
[quote name='MN5'][quote name='BartMan']show off!![/quote]<br />
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I reckon. OK now we've got a bench press contest how bout a pull up one Bartman ?<br />
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( although Toddy has beaten me in both !!!!!!! ) xzxmad[/quote]<br />
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As long as I don't have to write my results in a squats or deadlift contest eusa_whistle -
I can do 20 Kipping pullups (From the Crossfit workouts - [url="http://www.crossfit.com"]www.crossfit.com[/url]) and 8 deadhang pulls. I prefer the kipping pulls though, focuses solely on Power and gives you an aerobic workout @ the sametime.
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[quote name='Mojoman']I can do 20 Kipping pullups (From the Crossfit workouts - [url="http://www.crossfit.com"]http://www.crossfit.com[/url]) and 8 deadhang pulls. I prefer the kipping pulls though, focuses solely on Power and gives you an aerobic workout @ the sametime.[/quote]<br />
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Showoff.......<br />
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There are a couple of the trainers at the gym i go to that love the Kipping pull ups<br />
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That's a great site Mojoman.<br />
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I haven't done pullup/chin ups since I was 16-17 so am well off the pace. So started doing some assisted ones the other day. Now I remember why I gave them up.....<br />
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They are good though! -
I can still just do 8 for my first set...
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Have any of you boys tried a flexed arm hang after a bicep workout ? <br />
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Obviously these are done in the marines by women as a test as generally they can't do enough chin ups but after doing a few sets of curls try this to finish up and your guns will feel ready to explode out of your t shirt. They work freakin well....trick is to not let yourself go but as gravity takes over you fight to keep yourself on the bar. Anyone who can do a few normal chins can stay up there for awhile but if your arms are already tired these work great. Definitely mind over matter ! Gives your arms a good stretch and makes them grow, I'm sure the guns have gotten a wee bit bigger over the last few weeks of doing these....I think it works on the principle that it is a compound movement or whatever and works the whole arms ( and back ) as opposed to curls which are more isolation exercises and depending on who you believe can be a waste of time ( I've got back into them though, always cool to do a few concentration curls with big weights ! ) -
[quote name='MN5']I think it works on the principle that it is a compound movement or whatever and works the whole arms [/quote]<br />
Sounds like a really slow negative movement. The negative part of an exercise usually causes more micro tears for the body to repair which equals more muscle growth -
[quote name='Duluth'][quote name='MN5']I think it works on the principle that it is a compound movement or whatever and works the whole arms [/quote]<br />
Sounds like a really slow negative movement. The negative part of an exercise usually causes more micro tears for the body to repair which equals more muscle growth[/quote]<br />
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I think thats also why some bodybuilders recommend using weights that are too heavy on a bicep curl and using horrible form on the way up but to lower it as slowly as possible on the way down ie curling but swinging the back lots to get the weight up. -
Nothing beats pull ups and chin ups for building serious upper body strength. Which is why the pull up bars are usually one of the least used machines in every gym, along with the squat racks. There are plenty of really big guys in gyms who can't do more than a few of these. That's because it's easy to build beach tits by bench pressing. It's also easy to cheat. You can't really cheat doing pull ups. It is seriously hard work. It's also one of the best compound movements you can do. It works on traps, biceps, shoulders and chest. Few other upper body exercises can compare.
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I have always struggled with pull ups!! My best is about 7 or 8, and by 3rd set I'd only get to about 5...
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I've been concentrating on these a lot more over the last year or 2 as I took up Dragonboating and was looking to up the lat strength. Pretty much exclusively doing the wide grip, palm away variety. Have always found with chin-ups that I hit the wall pretty bady, ie. I can do 15 first set, then 9-10 for next one then decreasing from 8-5 over next 4-5 sets (I try to get to 50 total).<br />
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I'm finding it hard to break a plateau I've hit now too, so might have to look at a weight belt eusa_think
