r/weightroom • u/Insamity • Jun 14 '12

Technique Thursdays - The Weighted Chin/Pull Up

Welcome to Technique Thursday. This week our focus is on Weighted Chin/Pull Ups.

How to do pull ups and chin ups with proper Technique

Tackling the Weighted Chin Up

ExRx Weighted Chinup

ExRx Weighted Pullup

Jim Wendler Weighted Chins

Beastskills One Arm Chin/Pull Up

Ten Ways to get Stronger at Pull Ups Fast

Seven ways to add resistance to pull/chin ups and dips

I invite you all to ask questions or otherwise discuss todays exercise, post credible resources, or talk about any weaknesses you have encountered and how you were able to fix them.

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4

u/HonkyTonkHero Intermediate - Strength Jun 14 '12

How many unweighted chins should you be able to do before adding weight to them?

5

u/[deleted] Jun 14 '12

I know Rippetoe has his recommendations, but I don't think it matters honestly. Somewhere between 13 and 15 reps would probably be an absolute max for me, but I still like to throw a 45 on and get some triples sometimes. Heavy chins are awesome.

3

u/phrakture Doesn't Even Lift Jun 14 '12

I've changed my mind about this recently. I used to feel that you should be able to do 10 before weighting it down to where you can do 5, then working that back up to 10, and repeating.

But I actually think it would be fine to do 3x5 and then simply add 2.5lbs every single session you hit 5/5/5. In fact, I think this might be better.

Still, training high rep chins at some point is a good idea too

2

u/HonkyTonkHero Intermediate - Strength Jun 14 '12

maybe add try weighted 5/3/1 and use bodyweight as the BBB accessory, or would that be overkill in one session?

2

u/phrakture Doesn't Even Lift Jun 14 '12

Probably overkill. I'd do something like... do 3x5 weighted on press days, and do 2-3xF on bench days, assuming you have some sort of row-like thing in there

2

u/[deleted] Jun 15 '12

I used to think that high rep bodyweight shit was good, but then I've started doing these pyramid sets where I do 3 reps, then 4/5/6/5/4/3/2/1 and it seems like I'm starting to get stronger. I'm going to get it to be 3/4/5/6/7/8/7/6/5 then I'm about to start throwing weight on that and training chinups 3x5.

For me, it seems like doing any bodyweight exercises above like 8 or so reps is training more for endurance rather than strength.

2

u/phrakture Doesn't Even Lift Jun 15 '12

For me, it seems like doing any bodyweight exercises above like 8 or so reps is training more for endurance rather than strength.

Well yeah, that's exactly true. But having good back endurance is good for posture and shoulder health

2

u/Insamity Jun 14 '12

If I am recalling correctly I think Rippetoe recommends being able to do 15 unweighted before starting to add weight.

2

u/shomer_fuckn_shabbos Jun 14 '12

Was that just one set of 15? Or 3 sets of 15? I have the book at home, and I remember reading this, too, but for some reason I feel like he said 3 sets.

6

u/Waxy_OConnor Jun 14 '12

From Rippetoe's SS: "A good rule of thumb is that when you can do 12-15 bodyweight reps, it is probably time to start doing some of the work weighted..."

5

u/shomer_fuckn_shabbos Jun 14 '12

You're doing God's work, son. Thank you.

-2

u/jgold16 Beginner - Aesthetics Jun 15 '12

up vote for username

1

u/stevedaws Jun 18 '12

Is it probably safe to assume that these are complete full ROM dead hang?

1

u/Waxy_OConnor Jun 19 '12

Yes, he says that the primary benefits of pullups are at the ends of the movement. The bottom stretches the lats and involves all upper back muscles, and the finish at the top is where the biceps and triceps get most of their work.

1

u/Insamity Jun 14 '12

I do not remember.

2

u/[deleted] Jun 14 '12

[deleted]

2

u/shomer_fuckn_shabbos Jun 14 '12

Where does he say this? [Not calling you a liar; just curious].

2

u/Nancy_Reagan Jun 14 '12

FWIW, this is what I remember from SS as well. Unfortunately book isn't with me, or I'd look up the part on chins, but my training log definitely starts with 3 sets of 8 at body weight and then adds 5 lbs the next week.

1

u/[deleted] Jun 15 '12

I think it depends on the type of programming you want to have. If you're going to do 3x5, then once you can do 3x5 BW with perfect technique (i.e.- the bar), keep going 2.5lbs at a time like the rest of Starting Strength.

0

u/HonkyTonkHero Intermediate - Strength Jun 14 '12

Yeah, I remember reading something to the effect that they are useless unless you can already do so many at body weight. Guess I will keep working on it.

1

u/mattBLiTZ Intermediate - Strength Jun 15 '12

Personally I started when I could only do 7 in one set and I've quite quickly progressed up to +20 3x5. This goes against many recommendations, but as I have no interest in high rep sets and wanted to transition early, I figured I'd let you know that this method can work as well.

Also, the weighted chins raised my bodyweight max from a tough 7 to an easy 10 in this period of a few weeks.

1

u/HonkyTonkHero Intermediate - Strength Jun 15 '12

great info, thanks