Weighted Chins 60x5
UponThisRock
Posts: 4,519 Member
I'm not quite sure why people don't tend to treat chinups/pullups as primary strength moves. They're one of the best mass builders (along with BB rows) for the mid back, upper back, and lats.
My goal is 100 lbs, I have a ways to go.
https://www.youtube.com/watch?v=bkd4FtYRNSQ&feature=youtube_gdata_player
My goal is 100 lbs, I have a ways to go.
https://www.youtube.com/watch?v=bkd4FtYRNSQ&feature=youtube_gdata_player 0
Replies
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That is awesome! I will eventually be able to do chin ups, adding weights is a goal after the goal. Very impressive, sir. I really enjoy it when you post videos. Thanks! :drinker:0
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I've made dozens of comments and even a post about this very thing Rock. Weighted Pullups/Chins are amazing.0
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i always do body weight for reps. maybe on monday i'll go for a 5RM with weight.0
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Nice. You should go up to 100 and kip the fker.
lulz.
What do you think about chins vs wide grip (pullups) for lat development? I've heard different schools of thought on this. I'm currently doing wide grip to try and minimize bicep involvement.0 -
What do you think about chins vs wide grip (pullups) for lat development? I've heard different schools of thought on this. I'm currently doing wide grip to try and minimize bicep involvement.
no need to be monogamous. do a variety of different grips...
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Agreed, and my goal is also +100 lbs My PR is currently 70x7. Have hit 75x5 as well.
Also, weighted dips.
Re: chins vs pull-ups, my workout time is limited now, so I am basically just going with whatever involves the most muscle mass (also, chins are my only good "bicept" exercise, and I gotta "rock the guns, brah," or however the kids in the gym put it these days
)
Pull-ups are definitely the way to go if you want to focus more on your traps0 -
Nice. You should go up to 100 and kip the fker.
lulz.
What do you think about chins vs wide grip (pullups) for lat development? I've heard different schools of thought on this. I'm currently doing wide grip to try and minimize bicep involvement.
Wide grip makes my RC's scream for mercy, so it's a moot point for me. I do pullups at about the same width as chins.0 -
bump0
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This thread has inspired me to switch to chins instead of pullups. I'll give it at least a full month.
Just did them today, felt pretty good.
Rock: What kind of set/rep are you using and how are you handling progression?
Thanks!0 -
I got the 100 lb. box vest from weightvest.com... kinda pricey, but lifetime warranty, and have used it for all kinds of stuff (chins, dips, push-ups, calf-raises). They make a 150 lb. vest if you are larger, as well. Easy progression, since you can do 5 lb increments (even 2.5 if you don't mind slightly uneven weight front to back). You can also use a dip belt, but I am not too keen on having half my body-weight hanging off my lower back.This thread has inspired me to switch to chins instead of pullups. I'll give it at least a full month.
Just did them today, felt pretty good.
Rock: What kind of set/rep are you using and how are you handling progression?
Thanks!0 -
I got the 100 lb. box vest from weightvest.com... kinda pricey, but lifetime warranty, and have used it for all kinds of stuff (chins, dips, push-ups, calf-raises). They make a 150 lb. vest if you are larger, as well. Easy progression, since you can do 5 lb increments (even 2.5 if you don't mind slightly uneven weight front to back). You can also use a dip belt, but I am not too keen on having half my body-weight hanging off my lower back.This thread has inspired me to switch to chins instead of pullups. I'll give it at least a full month.
Just did them today, felt pretty good.
Rock: What kind of set/rep are you using and how are you handling progression?
Thanks!
I currently use a belt and it works fine, but the vest idea is interesting. I was more curious what training program he's using/how he's handling the weight increase. I seem to get rather lengthy sticking points with pullups.0 -
Hm, I've had a pretty straightforward progression. I do a bit more volume with chins/dips than non body weight lifts though. I shoot for 3 sets, reverse pyramid style, for 8/12/15 reps (e. g. Tuesday I did +75/+50/+25, got 5/8/13, so will stick with it next week. Probably get 6-7/12/15 reps this week and 8 the week after if past performance is any indicator). If I can get 8 on my first set, I up weights the next week. I also weight myself with vest so I know exactly how much I am doing, since body weight can vary so much. Have gone from needing 50 pounds of assistance to bw+75 pounds in the last couple of years. Pretty sure I could do 1x+100, but don't want to do that to my shoulders, lol.
Hope that's helpful 0 -
Good stuff there Uponthisrock!
I definitely agree that they are a great back movement. I've done wide grip in the past and was doing these so often that I actually got better at them than chinups.
I've now switched to neutral grip pullups for the shoulders and have found it a lot harder than chins. Am at +65lbs x7 is the best. Will keep going until I can get 8x3 and then up the weight.
Another good one (and bloody hard!) is the band assisted one arm chin. I can only do 4 of these but they are more bicep focussed than upper back like a two hander.0 -
I just started weighed chins and pull ups. I did 25lb chins for 2-3 sets of 10.
yest I did 15lb for pull ups. 2 sets of 8 and 1 set of 10 unweighted.
I'll have to see how much I can pile on for a 5 count of chins. I'm alot stronger with a chin grip. But I doubt I can do 60lbs.0 -
Last night I did sets of 5 with 25 lbs on the dip belt. It's a start.0
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Go with the smallest increments possible. It's like SOHP in that a little bit extra weight can feel like a TON!0
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That's a good progression ^^^. Ster81 gave me one I really like too:Another good one (and bloody hard!) is the band assisted one arm chin. I can only do 4 of these but they are more bicep focused than upper back like a two hander.
One hand grabbing the bar while the other hand is gripping a towel draped over the bar. As you get stronger your towel hand goes lower & lower on the towel til you're eventually pulling yourself up with one arm.0 -
so can anyone here do a one arm chinup? (I can't)0
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ster81 canso can anyone here do a one arm chinup? (I can't)0 -
I really prefer chins to pulls. They're just easier for me.
And now I gotta see if my Y has a belt like that...0 -
so can anyone here do a one arm chinup? (I can't)
Only the Rocky Balboa style. Right hand on bar and left hand gripping the right wrist.0 -
One arm pull ups so seem difficult I just started doing weighted pull ups with a 35lb medicine ball in a back pack it works great pull ups are finally easy I also like to do a static hold at the top and go slow when coming down ...great burn..and helps increase your reps.0
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Hi - New here, and new to bodybuilding (been at it 4 months).
Still working towards doing ONE unassisted chin - I'll get there, but in the meanwhile am cursing the way guys have all the built-in muscle. I've got a double whammy to work against - female *and* long-limbed. Will get there though!
Leanne in NZ0 -
Hi - New here, and new to bodybuilding (been at it 4 months).
Still working towards doing ONE unassisted chin - I'll get there, but in the meanwhile am cursing the way guys have all the built-in muscle. I've got a double whammy to work against - female *and* long-limbed. Will get there though!
Leanne in NZ
hehe just keep plugging away and you'll get it. And then you'll add weight, and then you'll try with one hand etc. etc. There is always something harder to try for all of us
Ster81: *slow clap* Farkin' awesome!0 -
One hand grabbing the bar while the other hand is gripping a towel draped over the bar. As you get stronger your towel hand goes lower & lower on the towel til you're eventually pulling yourself up with one arm.
This is probably the best progression to them. Once you start getting to the limit of your towel you can use resistance bands to hang on to with the other arm to further reduce the assistance, once you can do it the negative phase should be one arm only, only using the other arm to assist pulling back up.
But caution, keep a kink in the elbow, do not go to a straight arm dead hang one armed, this is extremely rough on the elbows.
I can't do an unassisted one arm chin yet, but I'm getting there slowly but surely.
Another way to throttle your lats with the pullup bar is to rotate yourself up so that your back is parallel to the ground and do BW rows (unless your abs and lats are ridiculously strong and you are very lean, you'll have to tuck your knees to your chest or at least partially tuck them). Your lats have to hold you in the rotated position simultaneous with being the primary mover for the row. This is the same thing for the back that doing pushups in the dip station is for the chest, where the chest has to hold the rotated position plus be the primary mover for the pushup.0 -
Another way to throttle your lats with the pullup bar is to rotate yourself up so that your back is parallel to the ground and do BW rows (unless your abs and lats are ridiculously strong and you are very lean, you'll have to tuck your knees to your chest or at least partially tuck them). Your lats have to hold you in the rotated position simultaneous with being the primary mover for the row. This is the same thing for the back that doing pushups in the dip station is for the chest, where the chest has to hold the rotated position plus be the primary mover for the pushup.
Yep! These are damn hard. If you look up Timbahwolf on youtube he does these fully extended. Absolute beast.
Another good one is overhand grip, pullup and then use you're core to raise you're legs to horiztonal while simultaneously extending you're arms and you end up in front lever position. Let legs drop back to vertical and then arms to dead hang. That is 1 rep. I don't know if there is an official name for these but Timbahwolf calls em ice cream makers for some reason so I just use that as well.0 -
Hmm, usually an ice cream maker doesn't include the extra pullup. You start at the top of a pullup with a straight body, drop into a front lever by extending the arms and bringing the body to horizontal, then pull back to the top of the pullup instead of dropping into a dead hang. The way you describe is a little different variant on the theme. Ice cream makers are a great way to build lever strength since they aren't as ab intensive as holding the lever.0
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aah true. Didn't know that. The pullup is the easy bit anyway 0
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I started doing weighted Pullups a few years ago because I work out at home and have no access to lat pull down machines and the like. Weighted Pullups are fantastic. Much better than Lat Pulls for development of a wide back, and you can use a closer parallel grip for thickness.
Also, hang from the bar with light weights after you've completed your workout to stretch the lats and encourage additional growth.0 -
Great job!
I recently have fallen in love with weighted chin ups/ pull ups. My new dip belt will be getting a lot of use this yearI'm not quite sure why people don't tend to treat chin ups/pull ups as primary strength moves. They're one of the best mass builders (along with BB rows) for the mid back, upper back, and lats.
My goal is 100 lbs, I have a ways to go.https://www.youtube.com/watch?v=bkd4FtYRNSQ&feature=youtube_gdata_player0
