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Old 03-02-2012, 07:27 PM   #1
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Default Chinups

I can barely do these things. I do not want to be a weeny but I want to know what I can do to improve my chinups. I know as I get stronger they will get better but it is pathetic to see me struggling with this. Or I assume that others are laughing behind my back.
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Old 03-02-2012, 07:38 PM   #2
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If it makes you feel any better, I can't do chinups from a dead hang either. You can do negatives, either jumping up into the top position and lowering yourself as slowly as you can, or you can use one of the machines that has a counter balance to assist you. Don't worry about people so much though, the only ones that laugh are the ones try to cover up their own pathetic lives. In a year, you'll be able to break them in half.
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Old 03-02-2012, 07:39 PM   #3
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Chin-ups are pretty tough. But there are things you can do to help.

First and foremost, if you're heavy then lose some weight. Chin-ups are a function of the strength to weight ratio. The stronger you are and the lighter you are the more chin-ups you can do.

Work the muscles that will be used in chin-ups with other exercises. My favorites are barbell rows and barbell curls. Bring those two exercises up and you'll be doing chin-ups in no time.

You can also do band-assisted chin-ups. Get some different strength of exercises bands. Start with the heaviest bands that allow you enough assistance to do some reps. Progressively add reps until you can switch to a lighter band. Keep progressing until you don't need the bands at all.

Negative chin-ups (oops, already covered by Brute).

Just a few ideas...
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Old 03-02-2012, 08:31 PM   #4
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Focus on the isometric and eccentric phase to the lift. Jump up to the top of the chin-up and hold yourself at the top for as long as you can, then slowly lower your body. Each time you do this it will count as a rep.

In the meantime, focus on deadlifts, power cleans, and bent over rows. You want your biceps and lats to get stronger before you can really start doing a lot of pullups. Your strength to weight ratio will come into play big time in this exercise.

Some people increase their pullup total by increasing their deadlift alone.
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Old 03-03-2012, 11:44 AM   #5
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As Offroad said, weight is a major factor. In all bodyweight exercises, lighter weights will dominate. As an example, I remember that in the 1970s, the push-up record was held for some time by a thirteen year old.

Another thing to take into account is where that weight is distributed. Anyone with hefty pins is at a massive disadvantage.

Currently, I have more chins than I can perform.
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Old 03-03-2012, 12:16 PM   #6
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I do not like doing chinups either. I find them hard to do. But all you can do is work at them and you will eventually get somewhat better. Or do what the boys suggested above.
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Old 03-03-2012, 05:48 PM   #7
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Quote:
Originally Posted by Tannhauser View Post
Currently, I have more chins than I can perform.
Lol...That was funny.
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Old 03-03-2012, 08:53 PM   #8
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I started by placing my barbell on the rack at the lowest setting. I would place my toes on the bar, which allowed a little assistance, but very little push. I then kept at it until I could do one without the bar. I then tried to add a rep each time I did them.
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Old 03-05-2012, 07:04 PM   #9
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Chin ups are great. But if you cannot bunch out some good ones, they are hard to periodize in my eyes in terms of weight.
You cannot cut off your legs for a deload.

It seems that they love volume. canīt remember who said it. But one method to use, is to take your current number (example 6 chin ups is max) and devide it by 2. Do as many sets as possible in good form and decrease the rest time between your sets during the cycle.
If endurance is the goal.

Another option to get some strength transfer to the chin up are these:
Horizontal Chinups

good pull.
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