A chin-up specialization program will not only build impressive width and thickness to your back but will also pack solid inches on your arms by promoting growth on your biceps, brachialis, brachio-radialis and pronator teres. Learn how and why!
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11-11-2003, 05:30 PM #1
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Charles Poliquin - Improving Chin-Up Performance!
11-11-2003, 05:50 PM #2
pretty good, ought to be fairly helpful for those seeking relative strength from bodyweight resistance."Power is the ultimate aphrodisiac." -Henry Kissinger
"Beware that, when fighting monsters, you yourself do not become a monster . . . for when you gaze long into the abyss, the abyss gazes also into you." -Friedrich Nietzsche
11-13-2003, 05:40 PM #3
Chins vs. Pulldowns?
I would have to half way disagree with chins being better than pulldowns. I have been working out for 4 years now, and tried all different grips, versions of chins, and did get some results. But when I started doing palms up close grip pulldowns, concentrating on using my back and not my arms, I was shocked by the increase in my width of my lats. I would have to say my opinion would be try what works 4 you, experiment. Doing pulldowns doesnt mean you are lazy or a pussy. U might be lazy or a pussy if U just listen to everybody else and not finds what works best 4 U! Dont mean to offend anybody, sorry if I did.
11-14-2003, 09:50 PM #4
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11-15-2003, 09:18 PM #5
02-04-2011, 04:51 AM #6malujonesyGuest
Love the variations brought up in this article. I love row machine and seated cable row. The sternum chin up will be a nice change of pace to a back workout.
02-04-2011, 10:37 AM #7enoisGuest
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02-06-2012, 08:05 AM #8
Too bad when guests comment we can't report their spam. Ah well.
Originally Posted by Charles Poliquin
Lat pulldowns are open-chain, and pull ups are closed-chain, this is true.
Too bad closed/open chain studies were done comparing isolation movements on machines (knee extensions) versus compound free-moving things like squats. Pressing movements are also worlds apart from pulling movements in how they work, so saying the superiority aspect of squats would shift to pull ups is pure crap.
CP is making assumptions about how widely research applies. Studies on open/closed chain are also badly designed because they don't take into account many important factors. Like when a push up is compared to a bench press: they don't even think to have someone do a push up holding a bar, to have an equal grip. Instead they do flat-palmed push ups and then say push ups are better because of being closed-chained. Badly designed studies: bad scientists: bad researchers who don't notice/mention them.
Lots of body builders have giant lat spreads and use things like the lat pulldown to get them. Guys also get big lats doing pull ups, sure, but the way Poli is bashing them is foundless, and contary to evidence.
I'm not saying the guy isn't/wasn't huge: he looks great. He's way bigger than I am. But he's not bigger than the dozens (hundreds?) of pros who use things like the lat pulldown which he is bashing.
02-25-2012, 12:34 PM #9
02-29-2012, 12:55 AM #10
Thanks for sharing this article. I really appreciated reading it and it was very informative! It's rare to see well researched articles nowadays. It's so annoying that most articles are just crap... and many people believe it!! I wonder why so many people still believe everything which is shown in any medium!
03-09-2012, 03:46 PM #11
Thanks for the article! I'm working on my chin ups/pull ups. I can do more chin ups than pull ups because I'm only starting out and building upper-body strength but this article has been a good read. I think I rely too much on my spotter when I'm doing it with him around and wish I could do more but I guess that comes with time and regularity. Just want to do as many as possible. Interesting to see all the variations of chin ups. I think pull downs are also important though. Cheers.
03-30-2012, 11:02 PM #12
04-03-2012, 06:50 AM #13