Chin Up help needed

• rhappy86

  20 Jan 09, 19:54

  Hi can anyone advise me how to improve my chin ups.  I've somewhat lost the ability to do the tricep chin ups (palms facing front), and have switched to bicep chin ups(palms facing self). Not sure do I get the terms correctly, I know different type of muscles involved. I realised my progress is damm slow, IPPT coming need to pass =X only can do 4.5 now. I realised that I feel easier if I train with sit ups and crunches, somehow I can pull slightly easier, are they linked?

  Could someone advise me what type of training like the type of push ups must I do and how many? I am currently using the palms facing self type. How must I train with only a chin up bar in the park, as I do not go to gyms. What type of push ups should I do, (diamond, normal, spider)?

  PS: the tallest chin up bar in the park is kinda short for me, I still need to fold my legs before going up. Is it advisable to train with the taller kind?

  Hope some of you could help me out here. Thanks alot =) 

• Zeromethane

  20 Jan 09, 19:57

  just keep doing everyday with the intention of doing 1 more then u have done de day before.. and to me... i dun tink push ups help in any way..

• the_fallen

  20 Jan 09, 22:00

  Start off with Incline Pull Up - 45 degrees that type.

  Do at least 50 than you have a high chance of doing at least 1 pull up.

  Depending on your body weight, result varies.

  From your first pull up, every min try doing 1 full pull up.

  Do this for 1 hr everyday

  1 week's time, ur pull up will increase.

• maxtor

  20 Jan 09, 22:04

  try this ..

  do push ups. but try to spread your arms as wide as possible and your legs as wide as possible as well. this will train up ur lats, which will in turn improve your pull up performance.

  do till failure. it worked for me during ns. good luck !

• Kuali Baba

  20 Jan 09, 22:49

  You need your back muscles too when you do chin-ups using the outward-facing grip.

  When you practise in the park, get someone to support you by the toes, so your knees always remain bent. At home, use the bamboo pole or walking stick to simulate the movement. Aim to do it 100 times or more.

• kira.sg

  21 Jan 09, 00:38

  Give up. Sign-up for RT.

• dumbdumb!

  21 Jan 09, 00:57

  Originally posted by kira.sg:

  Give up. Sign-up for RT.

  chin up by giving up. lol

• rhappy86

  22 Jan 09, 18:40

  Haha I cannot give up lah, I used to be gold... Now fat liao shit, so need to lose weight and pass the IPPT... Must double my efforts. 

  Kuali Baba, do u have any advice for inward facing grip chin up?

  Haha I ask u smth out of the topic.  If let say the person fail IPPT, but 1 week after his birthday, he passed, do he then still need to go for RT?

• Kuali Baba

  22 Jan 09, 18:56

  Originally posted by rhappy86:

  Haha I cannot give up lah, I used to be gold... Now fat liao shit, so need to lose weight and pass the IPPT... Must double my efforts. 

  Kuali Baba, do u have any advice for inward facing grip chin up?

  Haha I ask u smth out of the topic.  If let say the person fail IPPT, but 1 week after his birthday, he passed, do he then still need to go for RT?

  Aside from working on your bicep curls, you can also simulate the motion with the pole. Start with the pole held above your head, of course.

• eagle

  24 Jan 09, 22:41

  To improve your chin ups, you need to

  1) reduce your weight
  2) improve on your lats
  3) lastly, a bit of biceps

  To reduce weight, you can go for jogs/runs, or do HIITs (do google :D )
  Do interval trainings as well.
  These has the effect of helping you improve
  i) Standing broad jump
  ii) Shuttle Run
  iii) 2.4 km run

  To improve on your lats/back strength, do
  i) Lat's pull down
  ii) Barbell rows
  iii) Chin ups themselves, assisted if necessary

  To improve on your biceps, I guess most guys should already know :D

  Once you can do 1 chin up, you will improve very fast. Once you reach about 3 to 4, you might want to add 1 to 2 kg of weights to yourself and continue training. It will help you improve even faster.

• mrvictor

  27 Jan 09, 15:12

  yep, doing 5 sets of 10 chinups each a day is a really good workout. try that for 1 month and a muscle up will not be a problem.

• eagle

  27 Jan 09, 21:22

  Originally posted by mrvictor:

  yep, doing 5 sets of 10 chinups each a day is a really good workout. try that for 1 month and a muscle up will not be a problem.

  wholeheartedly agree

• rhappy86

  28 Jan 09, 17:11

  Originally posted by mrvictor:

  yep, doing 5 sets of 10 chinups each a day is a really good workout. try that for 1 month and a muscle up will not be a problem.

  
  err but i still cant do 10 chin ups... you mean 10 chin ups at 1 go or try to make let say 8 sets of 5 for me? Since I can only do up till around 5 only

• eagle

  28 Jan 09, 17:12

  You could try 5 sets of 5 first

  aim to improve to 5 sets of 6, and so on...

• mrvictor

  30 Jan 09, 17:49

  ok i started out like this:

  complete 50 chinups in 10 sets

  gradually it became 50 chinups in 6 sets

  so i switched to 100 chinups in 14 sets

  and now i'm at 100 chinups in 12 sets

  in between each set, rest 3-4 minutes

• lianamaster

  31 Jan 09, 17:54

  Wow...

• zero_88

  15 Feb 09, 21:48

  bookmark first!!!!!!!

• kaoya

  15 Feb 09, 22:04

  depends on how many chinups u doing now

  if you are doing about 3, then you have to train your chinups

  if it's ard 8 and you want to increase, then conc on losing weight

  if you previously can do quite a few, but now got problem,

  most of the time...... it's e slight increase in weight

  which affects alot, that's why you see all e thin guys no prob with chinups

  run more to lose a bit.. ur chinups will miraculously go up! all e best!

   

• lianamaster

  21 Feb 09, 23:52

  Let me take notes...