I have problems with chins. PLEASE HELP!

[SSAlexSS]

Hello all!

I have this problem with chin ups. I love to do em but I can't get alot of them. I mean I have trouble lifting myself over 4-5 reps.

And 4-5 reps ain't enough to build mass. What should I do?

continue doing chin ups and hopefully be able to do atleast 6 one day?

or do chin up singles (with weight) and hopefully increase my overall lat strenth and thus be able to chin up 6 times?

or use LAT pulldown and use poundages that I am capable of?

or what else?
any ideas?

thanks!

 

[DanielBishop]

I had the same problem when I started to do chins a couple of years back. I don't have a good strength:weight ratio, and so I couldn't do one or two overhand pullups if any.... that's not enough.

So I started with a closer grip, underhand chins.... and I used these in place of pullups (along with lat pulldowns) until I was doing a decent number of reps. Then I changed to overhand grip, slightly wider.... by that time, I was strong enough in the movement to do enough reps.

The thing about chins for me, unlike bench press in which it takes me years to increase my weight.... if you keep trying to do chins, you'll improve pretty quickly. After doing them for only a few months, I could do 12 reps on my first set (which is pretty good for me). On the same token, I stopped doing them when I went on vacation for a few months.... and when I came back to it, I could only do 5 or 6.

If you want to try an easier technique until you build up your strength, that's fine. But otherwise.... just persist and keep doing them, and it won't take long before you're doing some good reps.

 

[sysopt]

Actually, 4-5 reps is an ideal range for mass. Strengthen the weak points... biceps, forearms, shoulders (particularly the rear).

 

[DaCypher]

Also, grip strength plays a major part in chins/pullups. Check out some of the threads on how to increase forearms + grip strength.

 

[SSAlexSS]

Also, grip strength plays a major part in chins/pullups. Check out some of the threads on how to increase forearms + grip strength.

I dont think that grip is a factor here.

I deadlift 335 pounds
and 315 pounds for 6 reps. NO STRAP-ONS!

 

[Lord_Suston]

Do you have the weight assisted chinning machine in your gym, cause nautilus makes a great one... use that with varying amount of weight untill you can do about 12 on yor own...

 

[Freak Show]

Follow your working sets with some negatives. You know, just lowering yourself. Since you're stronger in the eccentric you should be able to complete several even after you do your work sets. Go for a 500 tempo. Basically just lower yourself for 5 seconds and then hop yourself to the top and repeat as often as you can.

 

[Bigsatan13]

I agree with Lord Suston, cool name btw, I used this machine when I first started training. First of all you would be surprised how many people cannot do pull ups so don't be frustrated. I've seen 250lb monsters on the lat pull down grinding out sets of ten with the pin at the bottom and extra plates hanging off the pin but they couldn't do 5 pull ups. Why? Different muscle development. Use the machine, do 3 sets of ten with an assisted weight which will allow you to do this. Next week move the pin up and go for it again. If you come to a standstill set the pin in order to do ten, on the next set move the pin up and do eight, on the next set move the pin up and do six. Have someone give you some assisted reps also. Good luck! BTW, I weigh 225 and I can do 3 sets of 10 unassisted.

 

[Dutch windmill]

If you don't have this kinda machine. You can ask someone to hold you at your ankles and assist you with your last couple of reps. You'll be amazed how quick you can increase your reps.