[quote]dankid wrote:
Im not really sure about the whole weak point theory. I mean in my mind, it makes sense that the reason I am weak at the top of pullups is that I have strong lats but weak biceps. Ive done a lot of deadlifting and rack pulls, so my lats are strong. And ive done very little curling. If I look at others in the gym, they have done exactly the opposite as me, and happen to be in the opposite situation (cant pull up from a hang).
So it makes sense that my training led to this aparent weakness.
Ive also contemplated that maybe you dont need to get your chin above the bar when going heavy. Maybe doing a lot of weight and a decent amount of ROM is enough. Lighter sets can then focus on ROM and top end strength.
***One other thing I though of doing is this.
-
Focus on strength with heavier weights, and accept not going quite all the way up. (but focus on getting to a max 3-5 weight)
-
End with a weighted isometric hold at the top. (Hold the top position until you cant hold anymore and then lower as slow as possible)
Im not sure if this would work, but it would seem to allow me to keep hitting them heavy, while also adressing my weakness.[/quote]
The very top is usually the hardest part of the range of motion. If you are doing pullups and not chinups and you feel your arms are the weakness, it would be the brachialis and not the biceps.
I would highly recommend isometric holds at the top like described here:
Make sure you really squeeze your shoulder blades down and back all the way during the holds.
Also, from CT’s column:
Those who have problems with chins should start with a similar but easier exercise. A lot of people use either assisted reps or cheated reps in the chin-up itself, but this is wrong IMHO because the individual doesn’t learn to execute the exercise properly and starts to rely on faulty motor patterns.
I like the inverted row progression. I have attached a picture of the inverted row with elevated feet but this is the fourth progression step.
-
perform the inverted row with the feet on the floor and the knees bent at 90 degrees.
-
perform the inverted row with the feet on the floor and the legs straight
-
perform the inverted row with the feet on a low elevated surface (12 inch stack of plates for example) and the legs straight
-
perform the inverted row with the feet on an elevated surface (a small swiss ball, a training bench) and the legs straight
-
Perform the inverted row with the feet on a high elevated surface (big swiss ball, training bench + a stack of plates) and the legs straight.
- It’s important that in all variations you keep the hips in-line with the knees and with the torso/shoulders.
Before moving on to the next step you should be able to perform multiple sets of 12-15 reps.
Once you complete step 5 you can move on to chin-ups.
The limiting factor in chinups/pullups can vary from one individual to the next. I’d say that the biggest problems are either due to a lack of scapula stabilization/fixation and a weak biceps (if chins are proportionally weaker) or brachialis (if pullups are proportionally weaker).