Chin ups or pull ups?

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  • Cabriel
    replied
    Which is better? both are, and as you have already read above, combining grip and trying different variations will work different muscles. Although basically the movement is pull us up, each one works different, but teorically, chin ups are easier since they are done more with biceps than the upper back muscles, appart that the supinated grip, seems to be easier too.

    All programs you'll find are based in repetitions, and that is the way to reach a number as goal. ...but we tend to forget an important and related part: improve our grip. There are some exercises to do in the bar that will help us, for example (slow) "negatives" and (time) "dead hang" and "flex hang".

    If you haven't read yet, here is an interesting guide that you don't miss.

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  • jcouto13
    replied
    Mr Presidente i can do 4 properly in a row..

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  • thepresident
    replied
    I need an answer before give my two cents:
    how many pull ups can you do in a row?

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  • Noen
    replied
    If you ever want to get extra with your pull-up training then consider doing super slow reps.

    This was an experiment attempted a while ago and he found that it greatly increased his pull up strength.

    Of course the "normal" way of doing super slow reps would be ten seconds up, ten seconds down. Or five seconds up, five seconds down for a start.

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  • Musical gym
    replied
    I used to do four common styles of pull-ups. However, nowadays, I stick to one style, normal pull-ups (overhand). I too was confused whether to do normal or wide-grip as I wanted to target my latissimus muscles. I found the below article; it is old but I found it helpful.

    http://web.archive.org/web/201211050...-grip-is-best/

    Overhand vs. Underhand

    So we should compare the top two rows (lats and biceps) and leftmost columns (overhand and underhand). We'll also need the last row which contains the ratio of lats-to-biceps activation. These are reproduced below:
    Overhand Underhand
    Lats 26.23 22.37
    Biceps 15.20 19.89
    Lats/Biceps 175% 111%
    Each style focuses more on a specific group of muscles. It depends on what you want to achieve. In my case, I do push-ups and pull-ups, therefore, normal pull-ups are perfect for me, although I like wide-grip more.

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  • HellYeah
    replied
    Variation is the key to a stable form of any pull-ups (underhand /overhand /neutral grip). I would always recommend variation - even if it might (I don't think so) take longer to reach your goal. It makes you stronger and more balanced... Personally I do every set with a different grip form and width...

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  • jcouto13
    replied
    Thank you. I can t do it everyday . Normally i do total body workouts!

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  • kandy
    replied
    I don't do any pull-ups but my thought is that if your aim is 10 pull-ups in a row then you should stick with pull-ups. 1 session pull up and 1 session chin up sounds good but you might want to supplement it with other back exercises like bent over rows, since the classic pull ups relies more on your back muscles.

    That split sounds good for building muscles but less ideal for the goal of 10 pull-ups in a row.

    Not to mention that you also need to work on your abs. Strong abs help make things easier. It does for my push-ups.

    Is there a chance that you can do it every day so that you can try out this pull-up challenge?

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  • jcouto13
    started a topic Chin ups or pull ups?

    Chin ups or pull ups?

    Hello, 2 times a week i workout with pull up bar! I have this goal of doing 10 in a row tll the end of the year. Should i stick just with pull ups? Or if do 1 session pull ups and the other chin up i will reach my goal the same way? It s mainly because chin up it s the only good exercise i do for biceps.
    Thanks,
    João
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