adding chins

[Jailhouse Hopkins]

Does it matter if they're done on bench days or press days? Thanks

[Andy Baker (KSC)]

No

[Roscoe]

Starting Strength noob here, really enjoying reading all the great info on the forums.

I've been considering this issue myself and noticed pp. 297 of SS, 3rd Ed. suggests adding 3 sets of chin-ups after power cleans. Not sure it really matters but thought I'd mention it.

My question was going to be: Is it wise to wait to add chin-ups until progress starts waning? I'm in the 5th week of A/B program and still adding 5# per workout, no problem. Is there a good reason to add chins (or change anything) at this point?

[Andy Baker (KSC)]

Here is what I have to say about Chin Ups on the SS program:

1 - Chin Ups on the SS program are fine. You can do them on your A workout or your B workout. Or both. 1 time per week or 3 times per week is fine.
2 - Not doing chin ups on the SS program is fine. You will still get really big and strong and chins can be added in later in the program.
3 - Chins make a better sub for power cleans than barbell rows for a novice who doesn't want to power clean. Most novices will screw up a barbell row as bad or worse than a power clean. Chins are pretty hard to fuck up.
4 - Chins on the SS program are a completion grade. Do not expect a nice predictable linear progression with chin ups as with the barbell lifts. Chins slow down considerably with weight gain. If you do SS you will be gaining weight rapidly, especially in the legs and ass. This will cause chin progress to be slow and erratic
5 - If you have the energy for more than about 3 max sets then you didn't hit your barbell work very hard. Pussy.
6 - Weighted or non-weighted chins are fine. Keep reps between 5-8 for best results. If this requires weight then add it.
7 - You can do pull ups instead of chin ups. Same rules apply.
8 - If you are too fat to chin then do lat pulldowns for 3 x 8-10. Just don't post about it on your SS log or I will outwardly chastise you while I inwardly fail to give a shit.

[obelix]

Isn't keeping your back straight and not meeting the bar with a downward chest motion, pretty much the entirety of row form? Seems pretty simple.

[Andy Baker (KSC)]

No. It isn't.

[obelix]

Could you, please, elaborate on that? I actually thought that was a good summary of row form. Full disclosure: I'm toying with the idea of maybe doing rows, so that's why I'm asking.

[Andy Baker (KSC)]

Gotta time the pull from the floor with a HARD concentric arch of the midback. Gotta do this simultaneously and without much hip extension. Contracts the lat at origin/insertion and is much more intense. Its like the equivalent of a GHR for the hamstring. Move novices don't execute the row well. Not saying it's impossible. But ON THEIR OWN, a very high percentage of novices will not do it right.