this is ths serratus anterior worked plays a role in overhead movement…
The biceps Brachii, brachialis, brachioradialis and pronator teres all play a role during pull ups/chin ups
Great posts Mad Titan!
[quote]NeoSpartan wrote:
Great posts Mad Titan!
[/quote]
This is one of my favorite exercise so I felt a need to contribute…
[quote]Zap Branigan wrote:
Andrew Dixon wrote:
…
My other goal is to do a pull up bar muscle up.
…
Strict pull up or kipping?[/quote]
I think kipping first, then go for strict. I’m working on a strainght bar. I’d like some rings to work on also.
Can you do them?
I did some one arm negatives yesterday and I’m pretty sore today. I just did a few regular chins outside a few mins ago and now I’m super sore. Maybe too much.
Tomorrow I rest the chinup.
[quote]Fitnessdiva wrote:
I think the pullup is the best upper body exercise, especially when done with weights. The fat guys like rows or pulldowns, but nothing compares to the pullup.
[/quote]
Yeah, rowing exercises other than pull-ups are are a waste of time. They didn’t do this guy a damn bit of good. Too bad he didn’t just stick with pull-ups only…
[quote]
The bench press is a poor exercise at best imo when it comes to functional strength. The weighted dip and standing overhead press are vastly superior.[/quote]
Again, how is muscle/strength gained from bench pressing non-funcional?
I don’t understand the all or nothing approach. Dips and military press type exercises are great strength/muscle builder and so are bench pressing type movements. Pull-ups are a great exercise, but so are bent rows, t-bar rows, dumb-bell rows, etc. Why would anyone limit themselves to doing pull-ups only for back work. Why would someone only do military presses and dips for shoulders, chest, triceps?
[quote]Jim B wrote:
I wouldn’t recommend a once a day thing right now. Work several singles of the OAC negatives one time per week and base another weekly workout around something like a two arm weighted chin-up. I found this spares the elbows.
The last thing you want now is to have to take a break from training with an overuse injury. And trust me, it can happen fast with the OAC. Take your time, never hesitate to back down and rest if your elbows ache, and you’ll get there.
[/quote]
Well Jim, you’re right. I guess I figured since I was only doing doing one negative per arm per day, it would be ok. Per your advice I didn’t do any today, but I still have some tendon pain near the elbow from doing them thursday and friday. I think it’s more bad pain then good pain, so I’m going to take a some time to see how I feel.
In the past I’ve been haphazard and lucky enough to avoid serious injury. I’ve tried sticking to plans, but I get excited too easily and end up doing pullups on days I’m not supposed to.
first post ever–love pullups, always looking for variations. anyone ever heard of ‘subscap pullups’? supposedly you push off the bar at the top i.e. bench press style. are your elbows perpendicular to the floor, ‘pressing’ yourself away from the bar or is it more ‘kipping’ style where you use swing and momentum?
[quote]Charlemagne wrote:
Mad Titan wrote:
A case for the pull-up:You are what you repeatedly do…
I read an article on here once. In it the author talked about the reason you shouldn’t do cable pull downs anymore. Ever since that day I switched from doing a half cables/ half pull-up routines to a routine of just strictly different variations of pull ups/ chin-ups making it up as I go.
I have never looked back Now everybody in my gym is doing pull-ups. I saw this old man who weighed 255 with a pot belly struggling to do 4 pull ups the other day…I was very very very IMPRESSED so I went over and congratulated him and gave him tips to increase his pull ups.
He told me conincidentally the reason he does it is because he always see me do it (I do pull ups 3-4 times a week) and now the trainers (bosu ball guys)at my gym started doing them now.
I’d say the picture of your back speaks enough of what the pullup can do!
[/quote]
Thanks Charlemagne…its funny I was reading the first post you started for this thread you mentioned how you did pull ups all day with flak jackets etc…It brought back memories when i was in. My last tour 2001 I was in Afghanistan and my unit were with the seals who had built a make shift pull up bar out of scrap metal…All we did whenever we had free time was pull ups/chin ups…
[quote]Andrew Dixon wrote:
Zap Branigan wrote:
Andrew Dixon wrote:
…
My other goal is to do a pull up bar muscle up.
…
Strict pull up or kipping?
I think kipping first, then go for strict. I’m working on a strainght bar. I’d like some rings to work on also.
Can you do them? [/quote]
I have when kipping. Never strict. The bar in my gym is too close to the ceiling to try now.
w@lrus!1 you are right. To disregard everything else would not be wise. I still do rows using cable machine, barbell and t-bars however, I do most of them on the pull-up bar (put row bar on pull up bar proceed to pull yourself up to your sternum or middle portion of your chest you can even alternate side to side).
I tell you what though doing rows on the pull up bar has led to incredible amount gains on the amount of weight I use on the other regular rowing movements… i.e.barbell, t-bar, machines etc
[quote]W@LRUS!1 wrote:
Fitnessdiva wrote:
I think the pullup is the best upper body exercise, especially when done with weights. The fat guys like rows or pulldowns, but nothing compares to the pullup.
Yeah, rowing exercises other than pull-ups are are a waste of time. They didn’t do this guy a damn bit of good. Too bad he didn’t just stick with pull-ups only…
The bench press is a poor exercise at best imo when it comes to functional strength. The weighted dip and standing overhead press are vastly superior.
Again, how is muscle/strength gained from bench pressing non-funcional?
I don’t understand the all or nothing approach. Dips and military press type exercises are great strength/muscle builder and so are bench pressing type movements. Pull-ups are a great exercise, but so are bent rows, t-bar rows, dumb-bell rows, etc. Why would anyone limit themselves to doing pull-ups only for back work. Why would someone only do military presses and dips for shoulders, chest, triceps?[/quote]
[quote]Mad Titan wrote:
I tell you what though doing rows on the pull up bar has led to incredible amount gains on the amount of weight I use on the other regular rowing movements… i.e.barbell, t-bar, machines etc
[/quote]
Interesting…
I’ll give that approach a try over the next couple of weeks.
Mad Titan, if you don’t mind, could you post your routine on the pull-up days? Do you work any other muscle groups on those days and do you use a similar high frequency approach for anything else?
pullups are great, there are my life basically…
my max is 31 but thats going fast and i dunno how many i can do slowly and perfectly i think about 15
Anyway i have noticed that doing pullups does give a certain kind of strength that people just envy, especially in wreslting, i remember last year my max was 7 reps at 145!!!
Fast forward about a year later i am at 170-175,maxing at around 31 pullups and doing reps with an extra 50-60lbs at a given moment.
Also i sometimes do some reps with 90-100lbs just for fun…really kills the spine though…
whenever i lose the keys to my house, i creted being able to get in to the pullups i do. I have a very high ledge that i have to climb and it used to be hard but now it is just a breessssssssee in the wind considering i can handle myself…
what is next on the the list
- add more weight to pull ups 5+ reps with 100lbs
- front lever/back lever
- one arm chin
[quote]stooly56 wrote:
first post ever–love pullups, always looking for variations. anyone ever heard of ‘subscap pullups’? supposedly you push off the bar at the top i.e. bench press style. are your elbows perpendicular to the floor, ‘pressing’ yourself away from the bar or is it more ‘kipping’ style where you use swing and momentum?[/quote]
The first time I did these, I was sore in places I didn’t know I had… and I’ve always been really strong with chins (single @ 165lbs+90lbs, 24 reps).
Pull up till you are over the bar. Then, while trying to stay at that height, use your triceps to push yourself off of the bar (away) until you can’t hold yourself at that height. The rest is like a slow negative.
[quote]Mad Titan wrote:
Have you ever noticed when you do a lot pull ups your abs are sore? or standing movements i.e. shoulder press not only are your abs working but your serratus anterior is working overtime.
[/quote]
One of my favorite ab exercises is doing chin ups while pinching a plate in between your legs. The tension in your adductors transfers to better abdominal activation. The result is a sick compound ab movement.
[quote]veruvius wrote:
Mad Titan, if you don’t mind, could you post your routine on the pull-up days? Do you work any other muscle groups on those days and do you use a similar high frequency approach for anything else?[/quote]
no problem veruvius…Usually I train shoulders the same day I train back…supersetting. I always go heavy on back but about medium on shoulders (standing military press). I use high frequency approach for both my legs and my back…shoulders to a lesser degree.
here’s a sample of a routine I did a couple of hours ago
I was supersetting neutral grip pull ups with standing military press
Neutral grip pull ups/military press standing superset
P—90x7 100x6 115x5 125x5 130x5 immediately after bodyweight x 10
M—145x8 155x8 165x6 175x5 175x5 175x5
rope pullups/ behind the neck military press superset
R— 45x6 45x6 45x6 50x5 60x5
m(behind the neck)----this is my weak point so I do an extra set 155x5 155x5 155x5 160x5 160x5 160x5
now after this is all back no more shoulders
pull ups
60 x 5 65x5 70x5 80x5 90x5
sternum chin ups
bwx7 bwx7 bwx7 bwx6 bwx6 bwx6 since its just bodyweight I rest 20seconds between sets…
this is a back and shoulders day for me.
which i do twice a week during the second time of the week the variation changes for the pull up routine and I add rows …
For anyone who has ever done towel chin ups, how do you find these transfer over to supinated grip or neutral grip chins?
I assume one would be able to use more weight on a bar than they could while hanging from a towel, but how much more?
I ask because I’ve been doing towel chin up for a while and would like a general idea of how much more weight I’d be able to lift on a straight bar without testing just yet. I can currently do 4 x 6 with 25 lbs (easily) at a bodyweight of over 205 lbs and can do a single with around 100 lbs.
Thanks.
[quote]Mad Titan wrote:
veruvius wrote:
Mad Titan, if you don’t mind, could you post your routine on the pull-up days? Do you work any other muscle groups on those days and do you use a similar high frequency approach for anything else?
no problem veruvius…Usually I train shoulders the same day I train back…supersetting. I always go heavy on back but about medium on shoulders (standing military press). I use high frequency approach for both my legs and my back…shoulders to a lesser degree.
here’s a sample of a routine I did a couple of hours ago
I was supersetting neutral grip pull ups with standing military press
Neutral grip pull ups/military press standing superset
P—90x7 100x6 115x5 125x5 130x5 immediately after bodyweight x 10
M—145x8 155x8 165x6 175x5 175x5 175x5
rope pullups/ behind the neck military press superset
R— 45x6 45x6 45x6 50x5 60x5
m(behind the neck)----this is my weak point so I do an extra set 155x5 155x5 155x5 160x5 160x5 160x5
now after this is all back no more shoulders
pull ups
60 x 5 65x5 70x5 80x5 90x5
sternum chin ups
bwx7 bwx7 bwx7 bwx6 bwx6 bwx6 since its just bodyweight I rest 20seconds between sets…
this is a back and shoulders day for me.
which i do twice a week during the second time of the week the variation changes for the pull up routine and I add rows …[/quote]
Excellent info, thanks! I have a similar vertical push/pull day in my current routine and this gives me some great ideas.
I have been on a pull-up binge recently after gaining some weight. I’ve gotten up to 5 sets of 12 reps unweighted, so I guess it’s time to going weighted again.
One more question: what does your weekly split look like? I’ve been doing a horizontal push/pull, vertical push/pull, legs and arms days, but I feel like it’s unbalanced. My back is probably my best muscle group from all the attention I’ve given it (mostly from one-arm rows), but my current split gives it double the volume as well.
[quote]veruvius wrote:
Mad Titan wrote:
veruvius wrote:
Mad Titan, if you don’t mind, could you post your routine on the pull-up days? Do you work any other muscle groups on those days and do you use a similar high frequency approach for anything else?
no problem veruvius…Usually I train shoulders the same day I train back…supersetting. I always go heavy on back but about medium on shoulders (standing military press). I use high frequency approach for both my legs and my back…shoulders to a lesser degree.
here’s a sample of a routine I did a couple of hours ago
I was supersetting neutral grip pull ups with standing military press
Neutral grip pull ups/military press standing superset
P—90x7 100x6 115x5 125x5 130x5 immediately after bodyweight x 10
M—145x8 155x8 165x6 175x5 175x5 175x5
rope pullups/ behind the neck military press superset
R— 45x6 45x6 45x6 50x5 60x5
m(behind the neck)----this is my weak point so I do an extra set 155x5 155x5 155x5 160x5 160x5 160x5
now after this is all back no more shoulders
pull ups
60 x 5 65x5 70x5 80x5 90x5
sternum chin ups
bwx7 bwx7 bwx7 bwx6 bwx6 bwx6 since its just bodyweight I rest 20seconds between sets…
this is a back and shoulders day for me.
which i do twice a week during the second time of the week the variation changes for the pull up routine and I add rows …
Excellent info, thanks! I have a similar vertical push/pull day in my current routine and this gives me some great ideas.
I have been on a pull-up binge recently after gaining some weight. I’ve gotten up to 5 sets of 12 reps unweighted, so I guess it’s time to going weighted again.
One more question: what does your weekly split look like? I’ve been doing a horizontal push/pull, vertical push/pull, legs and arms days, but I feel like it’s unbalanced. My back is probably my best muscle group from all the attention I’ve given it (mostly from one-arm rows), but my current split gives it double the volume as well. [/quote]
I just sent you a pm