V-shape: Pull ups or Chin up?

nyguy · 11-22-2005, 05:16 PM

I read the following comment:

Quote:

"Pullups use the smaller muscles in the back and your triceps
Chinups use the biceps and larger muscles in the back.
Chinups will help give you the V-shape, while pullups will help develop the back and shoulders."

I always thought that pull ups, specially wide grip pull ups worked harder on the lats, while chin ups worked harder on the biceps. Since I installed my chin up bar last week I stopped doing pull downs. My first pull ups in years were 5 (wide grip) and I did 3 reps plus 2x3 chin ups, and was sore for almost a full week. Considering that I'm skinny I was kinda disappointed and after 5 days I was still sore. I guess I was expecting to go up to 10, you know, being that I was doing a whole bunch of pull downs. Anyway, which works better to give you the v-shape?

bipennate · 11-22-2005, 06:26 PM

Where'd that quote come from? The triceps are certainly not used in either exercise (maybe in a co-contraction for gh stability, but that would be minimal). Utilize both techniques for complete development (not necesarily within the same workout, of course)

Darkmind · 11-22-2005, 07:26 PM

Plus doing wide-grip pullups won't always help you. You get more full range of motion from doing neutral grip, maybe just a little wider than shoulder width. I'd say switch between pullups and chinups whenever, at the minimum every week, at the max every 6 weeks.

Terry Monk · 11-22-2005, 09:05 PM

Both of the replies are right on the money. Triceps? bip is right, maybe for stability, but even that's pushing it.
You should do both chins and pull ups to really develop the v shape. As was also mentioned you should vary your grip to include neutral.

nyguy · 11-22-2005, 10:14 PM

Today I was a total failure and couldn't do more than 3 pull ups. I wonder if at least for now I should keep doing pull downs so I can exercise 3 x8-10 instead of today's 3x3.

Buk · 11-22-2005, 10:23 PM

If you do go with pulldowns, precede each set with a max effort of pull-ups, or do a 3x3 of pull-ups then do your pulldowns. But myself, I would perfer negatives or assisted pull-ups to pulldowns.

nyguy · 11-22-2005, 10:33 PM

That's a good idea, Buk. Keep doing what I can for pull ups and then follow up with pull downs.

That's how I was able to increase my push-ups, by finishing it off with the bench. That gives you an idea of how out of shape I am.

Terry Monk · 11-23-2005, 07:39 AM

But you're doing it. That's what's important. My hat is off to you. Keep it up!!!

Phaedrus49er · 11-23-2005, 08:08 AM

We all start somewhere. For example, six months ago, I could barely do two chin-ups in a row. Last night, I did my first chin-ups to my chest instead of my chin. Just set your mind to expect the pain and doubt for awhile, then one day, you'll surprise yourself. Keep it up, man.

kaply · 11-23-2005, 10:00 AM

Just to bring a better focus on what Buk said, it's better to do sets of negatives to help you improve instead of pulldowns. This is in place of an assisted machine.

james_tsunami · 11-24-2005, 03:44 PM

Personally, for me the best way to improve my chin/pull ups were to do ladder chins.

The idea is that

1-you do 1 chin up
2-your training partner does 1
3-you do 2
4-he does 2
5-you do 3.......

etc

this is all done with no rest ie. you do one he gets straight on and does 1 etc.

when you reach a number of reps you cannot pass (3 possibly?) you stop and rest for one minute then repeat. this wasy you can still get lots of reps in eve if you cannot do them all together.

If you were to do 4 'ladders' during which you got to 3 reps that would total 24 chin ups, which is the equivalent of the 3X8 you mentioned.

If you stick with this im sure you will be doing sets of 8 relatively soon.

One more point you can obviously do this on your own but you have to very stick with how long you rest between reps.

I hope that helps?

james_tsunami · 11-24-2005, 03:44 PM

Personally, for me the best way to improve my chin/pull ups were to do ladder chins.

The idea is that

1-you do 1 chin up
2-your training partner does 1
3-you do 2
4-he does 2
5-you do 3.......

etc

this is all done with no rest ie. you do one he gets straight on and does 1 etc.

when you reach a number of reps you cannot pass (3 possibly?) you stop and rest for one minute then repeat. this wasy you can still get lots of reps in eve if you cannot do them all together.

If you were to do 4 'ladders' during which you got to 3 reps that would total 24 chin ups, which is the equivalent of the 3X8 you mentioned.

If you stick with this im sure you will be doing sets of 8 relatively soon.

One more point you can obviously do this on your own but you have to be very strict with how long you rest between reps.

I hope that helps?