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  • chin ups for women

    i was wondering if any of the women out here who can do chin ups can share how they trained to do them and how long they trained for to get there?

  • #2
    ooh, great question, please share.
    Annie Ups the Ante
    http://www.marksdailyapple.com/forum/thread117711.html

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    • #3
      Please note, mine is of the singular, ie, chin up

      At first I dangled, holding it for as long as I could. Then I was able to lift myself a fraction, then a tad more, than a little more. eventually, after a couple of months, I could go the whole way. Because I'm tiny, I'll never have (I imagine) sustained strength, so instead of trying to do more than one, I hold it for as long as I can. Currently 10-13 seconds. I also plank and do men's pushups (I can do 13 of these)

      oh hang on, I mean pull up not chin up (is there a difference??)

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      • #4
        Check out this article I did about pull-ups for women. It includes a video clip with a very strong and inspiring lady!
        "In theory, theory and practice are the same. In practice, they couldn't be more different."

        "You can have anything you want, but you can't have everything you want."

        My blog: http://www.AlKavadlo.com

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        • #5
          A pullup (palms away from you) uses the lats more, a chin up (palms towards you) uses the biceps more. Chinups are generally easier than pullups for most people.

          The best way to improve your strength for either one is to do negatives. Start at the top (use a chair or step stool) and slowly let yourself down. One method to build up to doing pullups or chinups is called "greasing the groove", where you do many sets throughout the day. This is easy if you have a pullup bar at home, just do 8 or 10 every hour or two.

          If you have a gym membership, doing lat pulldowns with progressively more weight is a way to build up strength to do pullups and chin-ups. Some gyms also have assisted pullup machines, where you kneel on a small platform and the machine takes away part of your bodyweight. Doing negatives (IMO) is better than using machines because you're stressing the muscles in a more direct way. For some people, though, doing lat pulldowns or using the pullup machine gets them to the point where they can do negatives.

          How long it takes to train to do one really depends on each individual. No matter how long it takes, if it's one of your goals, keep working on it!

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          • #6
            The first time around, I used an assisted pullup machine. Not my ideal, really. The movement is weird.

            The second time around, after gaining weight/losing muscle and then needing to get that back, I used the resistance band method (basically as a sling for your feet) augmented by doing rows using the rings. I also did some jumping pullups/chinups at the park near my house. The first ones I got back to being able to do were ring pullups because I found the arm angle works best for me, then worked on improving the others.

            I'm now working on upping my reps!

            I highly recommend checking out Al's article and also this one from Krista over at Stumptuous.
            “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

            Owly's Journal

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            • #7
              Originally posted by Al_Kavadlo View Post
              Check out this article I did about pull-ups for women. It includes a video clip with a very strong and inspiring lady!
              This....

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              • #8
                My daughter wanted to do a chin up. We set up a bar for her and each time she walked in and out of the room she would do a negative chin. She then started a more strict program.
                day one - 1 negative chin
                day two - 2 negative chin
                etc
                by day 15 she could do a chinup.
                Eating primal is not a diet, it is a way of life.
                PS
                Don't forget to play!

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                • #9
                  Oh, and the other part of it. If you are losing weight as you are learning, you will hit a tipping point where your increasing strength and decreasing weight converge. Once this happened, it was like magic for me. Some people wait until they lose weight to start learning, but I think the strength gains I made by doing the progression at a heavier weight made a huge difference for me in the long run.
                  “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                  Owly's Journal

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                  • #10
                    Originally posted by Owly View Post
                    Oh, and the other part of it. If you are losing weight as you are learning, you will hit a tipping point where your increasing strength and decreasing weight converge. Once this happened, it was like magic for me. Some people wait until they lose weight to start learning, but I think the strength gains I made by doing the progression at a heavier weight made a huge difference for me in the long run.
                    I totally agree with this. I have never been able to do a pull up, but am getting really close since training with negatives on my children's swing set and dropping some pounds.
                    Male, 32y, 6'0" tall
                    SW 306lbs (6/1/12)
                    CW 244lbs (1/17/13)

                    BP down from 120/80 to 110/74

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                    • #11
                      Originally posted by Al_Kavadlo View Post
                      Check out this article I did about pull-ups for women. It includes a video clip with a very strong and inspiring lady!
                      Al, I'll just mention here that you've been an inspiration for me! I've watched several of the videos on your website, and my husband and I intend to get your book when we have the cash.

                      I've actually found that pull ups are easier for me than chin ups. Not that I've managed to do one unassisted yet, but the form seems to be easier. I am able to hang at the top 7-8 seconds and then do some pretty good negatives.

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                      • #12
                        Women can for sure do pull/chin ups!

                        Back when I was in USAF Basic and it was time for the PFT I popped out 10 pullups instead of doing the 2 min arm-hang that was the requirement for what ever the "honors" for women at the time (10 pull-ups was a male requirement)... And I caught flack from a female TI for doing so.
                        (I was raised to believe that there shouldn't be separate rules for men and women doing the same job.)
                        **Caveat- My father was a gymnast in college, the kind who could do iron crosses on the rings and such, and I somehow inherited his tendency towards natural upper body muscle. Once in high school I wore a scoop neck blouse to school and a group of girls asked me if I had been in an "accident" (car accident?) because my neck was "all swollen"... Um, No! Those were Traps!

                        I was young and had basically ALWAYS done pull/chin-ups and other physical stuff though (there was a bar out in the barn that I could grab... I'd also throw my legs over it, and hang from it upside down and do crunches)... Good lord the things I thought were "fun" as a child on a farm with nothing else to do!
                        There was also a 20 ft rope in a tree that I could climb.
                        Stuff to do when we weren't loading feed or throwing hay, you know.

                        Meh... Maybe if I ever heal I'll do a pull-up again one day.
                        Last edited by cori93437; 09-11-2012, 10:37 AM.
                        “You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.”
                        ~Friedrich Nietzsche
                        And that's why I'm here eating HFLC Primal/Paleo.

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                        • #13
                          thankyou for all the replies. when i said chin up i mean under hand grip. i can do negatives and i can hang for i think 10 - 12 secs. it is the first part on the way up i cant do. in terms of lat pull downs, i can do a few at about 90 on the machine which i think is lbs. the machines in that part of our gym vary as to what the numbers mean so i am picking it is lbs not kgs. i can do more at 75. if i do an underhand grip with my hands close together on the lat pull down machine, i can do 105 a few times. i am 5ft 5 and weigh about 62kgs. female and i am 47 lol i am teaching myself to pistol squat as well but that is another story.

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                          • #14
                            Seaweed, instead of just hanging, slowly lower yourself and try to stop at the bottom while keeping your shoulders engaged, think about pulling your shoulder blades down and back, then release the bar and do it again. Eventually you will be able to slow it down a lot, that's how you know you're getting stronger.
                            I used to seriously post here, now I prefer to troll.

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                            • #15
                              i am going to the gym tomorrow so i will give it a go. i have tried the "controlled" lowering but i have never thought about what my shoulders are doing. i feel it way more in my biceps.

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