Great progression techniques described very well. For myself, when I was exercising with pull/ chin ups quite regularly, I invented a simple see-saw wheel in which you could add weight plates counter poised to a small step where you placed your foot. I was not happy at first trying to grind out 5-6 pull ups, and this see-saw aided the movement by reducing your body weight. You could add as much weight as you preferred on the arm, but normally I'd start with about 15-20kg. Worked very similar to an assisted pull up/ dip machine you might see in commercial gyms. I always found that the hardest part of either movement was from full extension back to midway. You do need some arm development especially to get to this point. Tutorial was well done.
Thank you for this! Was saying the other day I really want to be able to do chin ups, only ever been able to do 3 at most when I used to be at my strongest. Nice to see bands and no bands options :)
The chin-up and the pull-up are very similar and are only differentiated by the hand position. The chin-up involves an underhand (or supinated) grip, which allows the biceps to contribute heavily to the exercise. The pull-up involves an overhand (or pronated) grip that removes some of the biceps contribution, making it harder than the chin-up. To get better at either exercise, the approach is virtually the same, so the methods in this video can definitely be used for strengthening the pull-up as well.
I'm looking to increase my max rep and was wondering how I would do it (I can only do 3 chinups with proper form and range of motion so far). Do I follow your program but max out unassisted before doing the assisted/negatives for the remaining reps or is there another program I should be doing. Right now I'm just doing 5 sets of 3 but I don't think it's helping much since I'm not working through failure. Thanks in advance.
At your stage, I'd focus mostly on increasing the volume of unassisted full ROM chin-ups by doing more sets. So since you're doing 5 sets of 3 currently, I suggest working towards progressing to 6,7,8, even up to 10 sets of 3 (gradually increasing the sets week-to-week). Even though you're staying at 3 reps with this method, all the accumulated volume over several weeks can build your absolute strength as well as rep strength to be able to do more than 3 reps. After setting some personal records of "most sets of 3 reps", you could try to hit sets of 4 or more. Using the controlled descent chin-up on a 2nd weekly training day would be helpful, too. I think your level of strength is too advanced to get much benefit from the band-assisted chin-ups. Summary: 1. For a couple months, devote 1 day per week training sets of 3, and increase the amount of sets you do gradually week-to-week (aiming to set personal records of "most sets of 3 reps"). 2. Devote a 2nd day per week to train the chin-up with a hold at the top & controlled descent (using the gradual progression described in the program in the description, scaling it backward or forward depending on how difficult or easy it is). Also do this for a couple months, along with increasing sets of 3. 3. After a couple months of training sets of 3 and the hold at the top & controlled descent chin-ups, re-test your max rep strength.
I like your jump chinup method since I don't have to the band. Since I'm just starting, could you provide tips like how many to do per set, how many sets per day and how many days per week to do? Thanks again
Thanks for your feedback! To see an example of a structured program/progression that incorporates the jumping chin-up, check out the free program linked in the description.
I actually am not sure what I used in this video. But I will say that I personally never pay attention to brands and different platforms all work just as well for me.
Unfortunately I don't know the brand of the resistance bands used in this video. If you're looking to buy some, I recommend getting heavy duty, dense, and visibly thick bands (as opposed to the light/thin bands that are often used for rehabilitation). Tubing won't be ideal, as that material doesn't provide enough resistance to be as helpful in the band-assisted chin-up, and it tends not to be in a closed-loop, which makes it harder to rig up on a chin-up bar.
In that case, it can be helpful to do pure eccentric chin-ups by standing on a tall box and slowly lowering yourself. There is a free chin-up program linked in the description that has an outline for a chin-up program, and you may find some beneficial ideas there.
Training both exercises at the same time is ideal. (check out the free chin-up program linked in the description for more info on how to implement the exercises in the video) The bands allow you to get a feel for the upward part of the movement, and the jumping method allows you to get a completely unassisted feel while training grip.
A few strategies that can help reduce swinging: 1. Jump from a raised platform (the higher the platform the better to reduce the jumping distance) 2. Stand with your hips directly below the bar and focus on jumping straight up, instead of slightly forward or backward. To find the best jumping position, hang from the bar until you're completely still, and then drop off and see where your feet land. 3. Right before and while jumping, tense your abdominal muscles and hip flexors to increase rigidity of the spine and hips (you're essentially pretensing your muscles and anticipating the swing to reduce the swing). When holding yourself at the top of the chin-up position, you may want maximal tension in your core and hip flexors.
It's alright to adjust joint positions to find what works for you because joint architecture varies between individuals. There's always wiggle room within safe & effective mechanics. That being said, you should still follow the general technique points made in the push-up video (not allowing your elbows to flare excessively, elbows tracking backward towards your feet, etc.).
@Sean Choong You are correct. Wider push-ups place more stress on the chest and shoulder muscles, while more narrow push-ups place more stress on the triceps. That being said, ALL of those muscles (chest, shoulders, and triceps) are ALWAYS stressed during the push-up, regardless of hand-width and elbow tracking. It's just that the stress shifts between the muscles in different relative proportions, depending on the joint positions.
No, chin-ups work your biceps while pull-ups work your triceps. Chin-ups, your palms are facing you when you grip the bar whereas pull-ups, the backs of your hands are facing you. Hope that helps :) If you don't know the diff between biceps and triceps: www.medguidance.com/images/1HN00404/bicep-and-tricep.png
@@gdaym8y most of your information was correct, but I did feel the need to correct on small mistake. the pull-up does not work the triceps. the tricep is used to extend the arm, not flex it. the pull-up works the brachialis (which is a muscle in the upper arm which flexes the elbow joint), a little bit of your biceps, and your back. the chinup works mostly the biceps and the back. both exercises are important.
Another option is you can stretch the resistance band down under your feet. This will add additional assistance. If you haven't yet, I'd also check out the free chin-up program linked in the description. This video may also be helpful: ruclips.net/video/ATS9ec36H-E/видео.html
1:08 Now that's just showing off
lol
Bloody hell...
I don’t even have one of those lol
Great progression techniques described very well. For myself, when I was exercising with pull/ chin ups quite regularly, I invented a simple see-saw wheel in which you could add weight plates counter poised to a small step where you placed your foot. I was not happy at first trying to grind out 5-6 pull ups, and this see-saw aided the movement by reducing your body weight. You could add as much weight as you preferred on the arm, but normally I'd start with about 15-20kg.
Worked very similar to an assisted pull up/ dip machine you might see in commercial gyms.
I always found that the hardest part of either movement was from full extension back to midway. You do need some arm development especially to get to this point.
Tutorial was well done.
Thanks for your feedback! Glad you found the info helpful.
Thank you for this! Was saying the other day I really want to be able to do chin ups, only ever been able to do 3 at most when I used to be at my strongest. Nice to see bands and no bands options :)
You're welcome! Thanks for checking out the video. :-D
can you also do a "can't perform a single pull-up" video thanks :)
The chin-up and the pull-up are very similar and are only differentiated by the hand position. The chin-up involves an underhand (or supinated) grip, which allows the biceps to contribute heavily to the exercise. The pull-up involves an overhand (or pronated) grip that removes some of the biceps contribution, making it harder than the chin-up. To get better at either exercise, the approach is virtually the same, so the methods in this video can definitely be used for strengthening the pull-up as well.
Go to 1:19
Omg your strength when you did it with the weight 😳
You prefer abs or shoulders on a man?
@@pinkhoodrobin5567 shoulders but i don't like when it's too much :P
I have just seen this and your video is extremely helpful! Do you have any brand recommendations for the bands required?
Very logical and helpful 👍
Do you have a video on how to do body weight squats if you can't?
I'm looking to increase my max rep and was wondering how I would do it (I can only do 3 chinups with proper form and range of motion so far). Do I follow your program but max out unassisted before doing the assisted/negatives for the remaining reps or is there another program I should be doing. Right now I'm just doing 5 sets of 3 but I don't think it's helping much since I'm not working through failure. Thanks in advance.
At your stage, I'd focus mostly on increasing the volume of unassisted full ROM chin-ups by doing more sets. So since you're doing 5 sets of 3 currently, I suggest working towards progressing to 6,7,8, even up to 10 sets of 3 (gradually increasing the sets week-to-week). Even though you're staying at 3 reps with this method, all the accumulated volume over several weeks can build your absolute strength as well as rep strength to be able to do more than 3 reps. After setting some personal records of "most sets of 3 reps", you could try to hit sets of 4 or more.
Using the controlled descent chin-up on a 2nd weekly training day would be helpful, too. I think your level of strength is too advanced to get much benefit from the band-assisted chin-ups.
Summary:
1. For a couple months, devote 1 day per week training sets of 3, and increase the amount of sets you do gradually week-to-week (aiming to set personal records of "most sets of 3 reps").
2. Devote a 2nd day per week to train the chin-up with a hold at the top & controlled descent (using the gradual progression described in the program in the description, scaling it backward or forward depending on how difficult or easy it is). Also do this for a couple months, along with increasing sets of 3.
3. After a couple months of training sets of 3 and the hold at the top & controlled descent chin-ups, re-test your max rep strength.
@@cojabr Thanks! Will try
@@johnnysmith1922 You're welcome!
I like your jump chinup method since I don't have to the band. Since I'm just starting, could you provide tips like how many to do per set, how many sets per day and how many days per week to do? Thanks again
Thanks for your feedback! To see an example of a structured program/progression that incorporates the jumping chin-up, check out the free program linked in the description.
where can i get these bands?
Online retailers like Perform Better, EliteFTS, and Amazon.
@@cojabr Thank you
@cojabr what brand of exercise platform are you using or what brand do you recommend?
I actually am not sure what I used in this video. But I will say that I personally never pay attention to brands and different platforms all work just as well for me.
Thank you your videos are very helpful!
I'm glad you found it helpful! Thanks for watching.
thanks
Thankyou
You're welcome!
Resistance tube name please 🙏
Unfortunately I don't know the brand of the resistance bands used in this video. If you're looking to buy some, I recommend getting heavy duty, dense, and visibly thick bands (as opposed to the light/thin bands that are often used for rehabilitation).
Tubing won't be ideal, as that material doesn't provide enough resistance to be as helpful in the band-assisted chin-up, and it tends not to be in a closed-loop, which makes it harder to rig up on a chin-up bar.
but what if i can't progress in banded chin ups?
In that case, it can be helpful to do pure eccentric chin-ups by standing on a tall box and slowly lowering yourself. There is a free chin-up program linked in the description that has an outline for a chin-up program, and you may find some beneficial ideas there.
@@cojabr I meant I can do banded ones. 3x8 But no progress.
for learning, which method do you prefer? the band method or the jumping method?
Training both exercises at the same time is ideal. (check out the free chin-up program linked in the description for more info on how to implement the exercises in the video)
The bands allow you to get a feel for the upward part of the movement, and the jumping method allows you to get a completely unassisted feel while training grip.
Colin Brandon thank you!:)
@@costcotakis You're welcome -happy training!
What are these bands called tension or exercise bands ?
The most common general term is resistance band.
How in the world do you do the jumping chin up without your lower body swinging back and forth after you've jumped?
A few strategies that can help reduce swinging:
1. Jump from a raised platform (the higher the platform the better to reduce the jumping distance)
2. Stand with your hips directly below the bar and focus on jumping straight up, instead of slightly forward or backward. To find the best jumping position, hang from the bar until you're completely still, and then drop off and see where your feet land.
3. Right before and while jumping, tense your abdominal muscles and hip flexors to increase rigidity of the spine and hips (you're essentially pretensing your muscles and anticipating the swing to reduce the swing). When holding yourself at the top of the chin-up position, you may want maximal tension in your core and hip flexors.
Now , how do we do this at home???
Your earlier video about Cant do a single push up is it wrong if i keep my fingers apart and do a push up widely? im just askin
It's alright to adjust joint positions to find what works for you because joint architecture varies between individuals. There's always wiggle room within safe & effective mechanics. That being said, you should still follow the general technique points made in the push-up video (not allowing your elbows to flare excessively, elbows tracking backward towards your feet, etc.).
@Sean Choong You are correct. Wider push-ups place more stress on the chest and shoulder muscles, while more narrow push-ups place more stress on the triceps. That being said, ALL of those muscles (chest, shoulders, and triceps) are ALWAYS stressed during the push-up, regardless of hand-width and elbow tracking. It's just that the stress shifts between the muscles in different relative proportions, depending on the joint positions.
@b4iwascrzyVery happy to hear you found the videos helpful! I appreciate the positive feedback. Happy training! :-)
Are chins ups and pull ups the same thing?
No, chin-ups work your biceps while pull-ups work your triceps. Chin-ups, your palms are facing you when you grip the bar whereas pull-ups, the backs of your hands are facing you. Hope that helps :)
If you don't know the diff between biceps and triceps: www.medguidance.com/images/1HN00404/bicep-and-tricep.png
@@gdaym8y thx :)
@@jewel_fos346 np ;)
@@gdaym8y most of your information was correct, but I did feel the need to correct on small mistake. the pull-up does not work the triceps. the tricep is used to extend the arm, not flex it. the pull-up works the brachialis (which is a muscle in the upper arm which flexes the elbow joint), a little bit of your biceps, and your back. the chinup works mostly the biceps and the back. both exercises are important.
@@rolandotorres1682 haha my bad thanks 😊
Ok, I tried both...I couldn’t complete 1. Any suggestions?
Jennifer Klein double the resistance bands (use two) maybe???
Amazingme... that is a great idea, I’m gonna try it!
Another option is you can stretch the resistance band down under your feet. This will add additional assistance. If you haven't yet, I'd also check out the free chin-up program linked in the description.
This video may also be helpful:
ruclips.net/video/ATS9ec36H-E/видео.html
Thank you but I have wrong direction with you .That is why I do it so hard.
Sir I am very depression I am only
1 or 2 chin ups plz help sir
I can't doome chin up bitch