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  1. #1
    The Dude the_fake_webmaster's Avatar
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    Charles Poliquin - Improving Chin-Up Performance!

    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!

    http://www.bodybuilding.com/fun/charles4.htm

    HOW TO REVIEW: Post Your Review Of This Article - CLICK ON POST REPLY BELOW! You do NOT need to be a registered member to post a reply in this section!
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  2. #2
    Contrarian Tide BigKazWSM747's Avatar
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    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
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  3. #3
    Member moto213's Avatar
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    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.
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  4. #4
    Train smarter not harder amusclehead's Avatar
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    excellent article; i was kind of suprised he didn't mention horizontal-plane pullups, but hey, can't have everything
    Booo
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  5. #5
    Ron72
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    How many times a week should these chining routines be performed for best results?
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  6. #6
    malujonesy
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    Sternum Chinups

    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.

    http://www.perfectchinups.net/
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  7. #7
    enois
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  8. #8
    Banned Tyciol's Avatar
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    Too bad when guests comment we can't report their spam. Ah well.

    Originally Posted by moto213 View Post
    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.
    You didn't offend me, what you said makes a lot of sense. It takes guts for the common man to stand up to popular guys like Poliquin.

    Originally Posted by Charles Poliquin
    I already can hear the people say, "I will just substitute pulldowns instead of chins". Sure go ahead but you will not get the same results, and you will still have the lat spread of a cigarette. The neuro-physiological reasons why chin-ups are superior to pulldowns are beyond the scope of this article. But to put it briefly: a classic example of the difference between chin-ups and pulldowns is the fact that a chin-up is a close-chin exercise (body moves towards resistance) and a lat pulldown is an open chain exercise (resistance moves towards the body).
    Poli says this, but where is his lat spread? The guy talks a big talk, but basically spouts a bunch of pseudoscience (or broscience for BB.com goers) without evidence to back it.

    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.
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  9. #9
    Registered User Jrosenfeld's Avatar
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    thanks for all the info.
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  10. #10
    Registered User mancoo's Avatar
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    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!
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  11. #11
    Registered User tinyfirey's Avatar
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    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.
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  12. #12
    Registered User keisermax's Avatar
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    This is really awesome, good job
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  13. #13
    NPC Manlet marrzie's Avatar
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    Im starting this tomorrow.
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