pull ups dilemma!

[Vvitto]

I have been doing pull ups for a while,right now I am doing them using 15 lb on my back( I can do 11reps).

I got some mixed messages about what is the right way . Some would say NOT to lower your body all the way down as you will be better off having your muscle contracted,therefore you can get the best out of it.

Others would say to lower your body all the way down.

I can do either but I would like some clarification and explanation about the right way to do them.
Thanks

Vito

[Maki Riddington]

I don't quite follow the logic that a partial ROM in a chin up is superior to a full ROM in a chin up.

To get maximal benifets perfrom your chin ups using a full ROM. Anyone who says otherwise is mistaken.

[hemants]

All the way down (anything else is cheating)

[Vvitto]

It make sense to do them all the way down.
One more thing!
What is the difference between pull ups behind your neck and the regular ones?

Does the under hand pull ups involves a good deal of biceps or only the overhand ones?
Pull ups have become one of my favorite work out and I do them every day. Right now I can do 19 reps (no weights attached), and I use a lot of variation(wide grip,behind the neck,weights). Soon I will become and expert.LOL
Thanks for your input

V

[hemants]

Others may disagree but I never do anything behind the neck (pulling or pressing) as I believe you risk rotator cuff injury.

Palms facing you is the strongest position for the biceps so they will be less likely to fail first (ie. before your back).

Rather than doing 19 reps, I think you'd be better off adding weight and sticking with 8-12 reps.

(I wish I had that choice to make )

[Delphi]

Ditto what Hemants said about behind-the-head. This probably isn't as critical for younger people, but it seems to be a common problem once you get into your 30's and 40's. It can also lead to neck strains. Same logic goes for behind- the-head overhead presses and pulldowns.

I agree with Maki that full ROM is better. You should be careful, however, not to HANG for a long time with an excessive stretch on your shoulders.

The palm-away grip is a pullup. The palm-facing-you grip is a chinup. The chinup is easier because the biceps are used more in that position. Some people do pullups to failure and then do chinups to follow.

[syntekz]

Just being picky, but I think it's a good question.

What would be considered full ROM? Going all the way down and just letting yourself hang? Or what?

[Delphi]

I let my elbows straighten completely. I keep some tension in the back muscles so that the shoulder ligaments and rotator cuff muscles don't take all the strain at the bottom.

I'm not sure whether it's good to let the back muscles completely relax so that the shoulder joints are completely "stretched". If you do let the back muscles relax completely, you shouldn't bounce off the bottom, and the very first part of the ascent shouldn't be ballistic.

Probably another case where "younger" lifters can get by with complete relaxation of the back and shoulders, but us "older" lifters might run into shoulder strain.

Any other opinions out there?

[Chris Rodgers]

I recently started doing hanging leg raises from the chin bar and have noticed it's a little uncomfortable on the shoulders. Just hanging like that. That is kind of like what you are talking about.

Anyone know a way to make this less uncomfortable? Should I contract my lats the whole time?

[revenge of the nerd]

i exercise on pullups around 2 times a week but barely can pass 3-4 repetition

is it just i'm to weak?? or is there any good way to increase my sterength and add more repetition????

i believe pullups is a hard routine, how many repetition can you do in pullups to be consider strong???

i can do pushup 35-40....

[Vvitto]

Hi Rev of the Nerd,

I can do 18 pull ups with no weight and 10 or 11 with 15 lb

weight.

I do them every day at least 40 reps.

When I first started to do pull ups I was able to do 7 or 8 reps.

I kept doing over and over and now I do them only with a 15 lb back pack.
I also do chin ups every day as part of my routine.
Keep doing them and you will improve.The secret is repetition +push ups + dips!

V

[Alex.V]

You do pull-ups every day???

[Vvitto]

Yep!

Right now I am taking a break from the gym and I am doing pull ups ,push ups and running only.
I really love pull ups!!

[Alex.V]

I love them too. I can do them with 90 pounds strapped to my waist.

I do them once a week.

Why oh why do you do them every day?

[syntekz]

revenge of the nerd;
do assisted pull ups so that you can do more reps. have someone help you or maybe your gym has a pull up assist machine.

everyone believe pull ups to be the best "back builder"?

[Vvitto]

Belial,

Whats wrong with doing pull ups every day?
I do 40 chin ups in the morning and 40 wide pull ups in the evening using 15 lb weight.

How many reps you do with 90lb? Sounds impresive!

V

[syntekz]

Everyday is too much because your muscles need time to recuperate and repair themselves. When you workout and stress the muscles, you are basically destroyng them and tearing the fibers inside the muscles.

Therefore if you don't rest; you will overtrain your muscles and they really won't grow.


Try adding weight to your chins. Enough weight so you can do like 3 sets of 8 - 12 reps. And than see if you can do them everyday.

[Vvitto]

Muscle

I do use weights for my chin ups and do them every day .
4x15 reps.

[syntekz]

My mistake; mis-read what you said.

But still, everyday is going to counter itself and you will end up overtraining.

[Fauxpas916]

this just may be a very stupid question, but what is "ROM"?

[syntekz]

range of motion

[Fauxpas916]

thanks, i guess i'm not quite hip to the bodybuilding lingo yet

[the doc]

yo beliel that is great!
with 90 lbs on you how much is that?
are you doing a curl type grip or palms away from you?

do people at the gym look at you weirdly when you do this?
I know people stare at me when i do weighted dips. I guess i must look weird with that plate hand just under my balls...

[Alex.V]

Sh*t yeah. Palms away (pronated baby).

People definitely look at me strangely when i put that belt on, but they do that anyway since I'm usually walking around with a glare of death, pouring sweat, breathing heavily, and pushing more weight than 95% of them. lol. Which doesn't take much.

I usually do the pull-ups in the cage with the tacky grip (since nobody's ever over there anyway; chill biscuits, we've got two power cages ) Have you seen that older powerlifter walking around? Balding German guy; very cool. Generally ignores everyone and works out with a slightly bemused expression on his face. Actually made a point to come over and congratulate me on the 100 pound dips. interesting.

Anyway, shoot me an e-mail when you've got the chance. I'm working out from 3:30 - 4:30 on T, Th and 12:00 on Saturday, Sunday. (I usually work out with a friend sunday, though.)

(Back/shoulders/chest/legs respectively) Let me know how your schedule looks, we can go help beat the crap outta each other one day.

[revenge of the nerd]

guys, what is the main difference between pullups and chin up??

i just check the exercise from:http://www.exrx.net/Exercise.html


and i can't see a big difference between those 2 exercise??? is it better doing pullups or chin ups?? and is this 2 exercise work for the same muscle??

thanks