Chinup Strength

[nick e. guns]

I have been trying to incorporate wide grip chins into my back workout but am finding that I am lucky to get five sloppy reps a set. I can do plenty of underhand chins due to good arm strength ( I haven't trained bi's or tri's directly in three years as they will grow if I pick up the TV remote). I have been doing lots of wide grip pulldowns hoping that would build up the strength necessary to perform the chins with no real luck so far. Any suggestions? Please don't tell me I am going to have to use the F-n Cybex!

 

[nick e. guns]

Let me also add for what tis worth: I have been training naturally for ten years. I did my first cycle last summer. I weigh about 215 lbs. at 6'0 11%BF. My training revolves around squats, rows, presses etc. Which is why I would like to avoid any Cybex B.S.

 

[Freddy]

Let me also add for what tis worth: I have been training naturally for ten years. I did my first cycle last summer. I weigh about 215 lbs. at 6'0 11%BF. My training revolves around squats, rows, presses etc. Which is why I would like to avoid any Cybex B.S.

Use an overhand chinup (palms facing away from you), but keep it narrow like you're performing the chinups that you're good at. Slowly move your grip out a little every workout. Inch by inch.

 

[dolfe1]

Get a spotter.

 

[Ramstein II]

They'll come along with practice. I'd do half your chin workout underhand the way you're strong and the other half overhand wide so you don't unload the muscle. But, let me say this, functionally speaking overhand or underhand work the lats about the same. Underhand you might get a little more upper back if you swing your legs forward. Also, wide grip does nothing more for lats than close grip. It's just that with wide grip your mechanical advantange is less, so it's harder. Personally, I go shoulder width with an underhand grip or neutral grip (palms facing each other) because that's my strongest range. That way I can apply more load and time under tension to the lats.

One other suggestion if overhand wide is your thing: you might do some reverse curls to strengthen the brachiadilas (sp?) which may be your weak link in the overhand chin.

 

[nick e. guns]

Good replies guys, thanks. I think I will try moving my grip further in until I build up my strength with palms facing forward. Really the main reason I don't do them with an underhand grip is because it will put too much emphasis on my biceps which grow like weeds and will take over too much of the movement. I am looking to add more balance by taking them out of my back workout as much as possible. Thanks again.

 

[nick e. guns]

Thanks for taking the time Bio. I like those suggestions. The long slow negative is something I am already employing, just hasn't been long enough to really see results from it. If things don't improve over the next few weeks, I will change over to the gradual rep climb scheme. Wow, ten sets of five reps would be one hell of a workout!

 

[chis1361]

Pull Ups/Wrist wraps!

Nic e gun's, try using wrist wraps, the kind you can wrap around the bar, so your not using added strenght holding on to the bar when doing chins. Yes palms away, usually best approach shoulder width, and each set spread out gradually. All done DEAD HANGS, maybe balance bend at the knees bring feet to a horizontal position. On the downward motion come to a complete hang feel the lats stretch, and upward motion bring chest to the bar. Good luck bro, Chis

 

[Biggriz]

Try Bios suggestions and I'd also incorporate some WEIGHTED negatives..use a belt or just hold a dumbell between your thighs...it will work