For those of you who worked on your chinups using bands, and now don't need them....... is anyone interested in passing them around and sharing them with those of us who are still working on chinups (of course, shipping to be paid)?
Bands are great for teaching the chin, but a bitch to set up. I have had great success using them for larger guys, but with women I have had a lot more success with controlled eccentrics and using a dip belt with eccentric work. It just requires patience.
What I have been doing lately is having my girls perform 7-8 second eccentrics until they can't control it (i.e. look like retards), and they finish out with undergrip pulldowns. For example if I have a new athlete they will do, say, 2 eccentric pulldowns, then they can't control it. I will then have them do 2 eccentrics and finish out with 4-6 undergrip pulldowns.
Also, training the biceps is very very important with chins. Chinning is more bicep than back, so if your biceps are weak but your back is strong, then you will never get any reps.
Lastly, I would start with neutral grip eccentrics, then move to chins, then move to pullups.
It's also a factor of bodyfat percentage. If you aren't below 15-17% then it's going to be very hard to get your reps up.
Oh, we also use kipping, but controlled. I don't mind if the girls pull with their hips slightly, but I don't want it to look like a dynamic kipping chin, and I want the lowering controlled.
I am going to attempt one pull up tomorrow in a friendly charity competition that consists of push ups sit ups, mountain climber , shuttle run, and some other things I can't remember. jump rope. so hoping maybe I can eek out one. it would be my first!! haven't attempted one since this last 10 pound loss.
I learned to do pullups by just doing negatives. Neutral grip is easiest, so start with that (if available). Jump up and lower yourself SLOWLY. I try to get at least a 10 second count, from beginning (top) to end (bottom). Of course, as you get tired, you will deteriorate to 3/4 seconds, and then to completely uncontrolled. Stop, rest a minute or two, then do a second set.
I did this (2 sets for reps until fatigued) until I could complete two sets of 10. Then, to my amazement, I tried doing a pullup - and succeeded. The feeling is amazing, if, like me, you've never done one EVER before....
I'm not sure about needing to be at such low bodyfat - I'm sure I wasn't that low when I was doing them, but I also know I couldn't manage more than a few. It's been awhile, so I don't really remember. But the point is, it's easier to do pullups with less bodyweight - for sure!
- J
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If I had bands, Jane, I would gladly send them your way. But, like Jennifer, I started with negatives. Are you looking to practice at home, or trying to find a solution for the gym? If you're at the gym, I'm also a big fan of using the dreaded smith machine with the bar lowered and feet out in front, but still on the ground (Did you try this already and log about it? Someone did, and for some reason, I thought it was you).
Jane, I bought a band early on when I thought I was going to be working out at home. But then I joined the gym, so it's just going unused. I would be happy to send it to you.
Thanks, Michelle, I got an offer from another gracious member! I plan on using it at the gym; however, I was also using the Smith Machine bar, too. It's "operation chinup" because I have to nail one by the end of the year to meet all of my goals!
Bands are great for teaching the chin, but a bitch to set up.
Why do you say that? I've used them with no problem at all... loop it over the bar, put one foot in - ??? Works great for me and my workout partner.
Quote:
Originally Posted by perrogrande007
It's also a factor of bodyfat percentage. If you aren't below 15-17% then it's going to be very hard to get your reps up.
How many reps are you talking about? I'm somewhere in the 24-25% bf range, and I can do 6-7 chinups at this point, and I just did two pullups (from a full hang) today. I've been working on it for about 2 months, and fully expect to do at least 10 by the end of November... Would it be easier if I were lighter? Sure... but I can still get strong and do them.
Why do you say that? I've used them with no problem at all... loop it over the bar, put one foot in - ??? Works great for me and my workout partner.
How many reps are you talking about? I'm somewhere in the 24-25% bf range, and I can do 6-7 chinups at this point, and I just did two pullups (from a full hang) today. I've been working on it for about 2 months, and fully expect to do at least 10 by the end of November... Would it be easier if I were lighter? Sure... but I can still get strong and do them.
I say that they are a bitch b/c if you don't have a workout partner they can be quite un-cooperative trying to get in and out of them.
Are you doing 6-7 full ROM chinups with no band? If so, you are freakishly strong! Keep in mind not all women are equal. I trained a lady that was 315lbs and morbidly obese that could twirl a 30lbs barbell like a baton. Her whole family was freaky strong like that.
Depending on how you are built and weight will make a difference as well. Brianna, my gf, hit 7 full ROM chins yesterday with a 4 second lowering. It really is a great accomplishment for a woman to be able to do this, so you should be very very proud of yourself. It shows true gameness and determination b/c I know from watching that it can be very frustrating.
It's terrible that a lot of women are told that they cannot get strong and it's great to see you all here going "against the grain." and succeeding!
I say that they are a bitch b/c if you don't have a workout partner they can be quite un-cooperative trying to get in and out of them.
Are you doing 6-7 full ROM chinups with no band? If so, you are freakishly strong! Keep in mind not all women are equal. I trained a lady that was 315lbs and morbidly obese that could twirl a 30lbs barbell like a baton. Her whole family was freaky strong like that.
Depending on how you are built and weight will make a difference as well. Brianna, my gf, hit 7 full ROM chins yesterday with a 4 second lowering. It really is a great accomplishment for a woman to be able to do this, so you should be very very proud of yourself. It shows true gameness and determination b/c I know from watching that it can be very frustrating.
It's terrible that a lot of women are told that they cannot get strong and it's great to see you all here going "against the grain." and succeeding!
I wouldn't say my form is perfect on the chinups, but probably the first 5 are good and then my ROM may be a bit less on the last 1 or 2 . Not stopping at 90 degrees or anything though... I'm hardly freakishly strong - just determined and willing to put in the work and push myself. Also, like with any movement, I've trained specifically to do these because it's a goal of mine.
I do see how getting the foot in and out of the band can be awkward, but it's hardly impossible to do (I haven't fallen - yet )
I agree - women shouldn't be told (or think) that being strong is impossible - or bad. I'm PROUD of my strength, proud of my muscles that are starting to show (at least a little?) under the fat that I'm working on decreasing... (BTW - my log shows my weight and bf% and pics and workouts and all that stuff - I'll have to find a pic of me from 11 years ago when I wore plus-size clothes and never worked out and lived on drive-thru food to post).
Bytsi, yes, you are freakishly strong lol. I keep telling Brianna (my gf) that she has no idea that she is stronger than probably every woman at our gym and she just doesn't understand. Not to meantion no women in our gym deadlift, chinup, pullup, or squat deep.
Not even Monica Brandt when she's lifting there lol. We live down the road from her.
I got some great video of Bri pushing my Prowler and doing chins from yesterday. Unfortunately I don't have my cable to upload it to my computer. Gotta fix that soon.
Tom, I am doing negative chins. I am doing pull-ups from underneath the Smith Machine. And, I am doing lat pulldowns (sets of 2) where I take a long time raising the bar. Like in Stage 6 of NROL4W. Once I get my hands on some bands, I will be using those.
Don't forget the pushup program. Pushups go a LONG way in helping you to do chin ups. I wish you luck Jane. I am not sure how it is that I finally got to doing them. It just happened one day for me. I have a pullup bar hanging off my closet and attempted them all the time. Do you have this?
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Hey Chinup Queens.....
. Not stopping at 90 degrees or anything though... I'm hardly freakishly strong - just determined and willing to put in the work and push myself. Also, like with any movement, I've trained specifically to do these because it's a goal of mine.
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