Chin ups and Pull ups Question

[bma_mat]

Mr. Rippetoe,

So I've decided to start adding them to my routine.

I was going through SS again and in the section on chin ups, you write:

Chin-ups are a better introductory exercise, due to their easier nature.

Now, at 203lb, I can maybe do 12 strict pull ups from hanging, as I do rope climbing as a conditioning exercise for jiu jitsu.

My question is, should I then do pull ups, since from what I understand in your book, are a harder form of exercise because biceps are less used, should I do both exercises, switching from one to another, or is there a reason to work on chin ups instead, that I am missing?

I am asking this because I want to stay as true to your program as possible, and it would be great if I could hear from you than guess the answer and be wrong.


Thank you,
Mat

[Mark Rippetoe]

I don't personally use any pullups, because chins use more muscle mass by adding in the biceps, and they treat the lats the same way. Pullups tend to bother my elbows.

[bma_mat]

Well in that case i'll be doing chin ups instead, rather just stick to the program. I know myself, if I start doing anything different, i'll get carried away.

Plus, great excuse to work on the biceps

Thanks for the prompt answer.

[Rusi]

Well in that case i'll be doing chin ups instead, rather just stick to the program. I know myself, if I start doing anything different, i'll get carried away.

Plus, great excuse to work on the biceps

Thanks for the prompt answer.

You can also try pull-ups on rings - they are probably the best variation of the exercise because your biceps and forearms work even more when you rotate the rings. Also ring pull-ups are a lot kinder to the elbows than the straight bar pull-ups.

[Mark Rippetoe]

How do you figure that?

[Rusi]

Well, the rings allow the wrists to be in less stressful positions just like a dumbbell bench press can be less stressful to the shoulders and wrists than a straight bar. At the same time the exercise starts as a pull-up and during 1/2 of the movement it turns into a chin-up because of the free rotation of the rings. So that's two exercises into one. Also when you rotate the rings you use more forearm and biceps.

[Quinteros]

would doing weighted chin ups rather than weighted pull ups be ok?
im asking because ive heard the argument about the angle of the humerus during each movement.
which weighted variation would benefit the strength of the shoulder girdle if one had to be chosen, or just do both?
thanks

[Akif]

Hey Rip. Just came across this and remembered this thread: http://www.ncbi.nlm.nih.gov/pubmed/21068680

"No differences were detected between the Perfect·Pullup™ with twisting handles and the conventional pull-up and chin-up exercises. "
"The Perfect·Pullup™ rotational device does not appear to enhance muscular recruitment when compared to the conventional pull-up or chin-up."

[Mark Rippetoe]

Well, the rings allow the wrists to be in less stressful positions just like a dumbbell bench press can be less stressful to the shoulders and wrists than a straight bar. At the same time the exercise starts as a pull-up and during 1/2 of the movement it turns into a chin-up because of the free rotation of the rings. So that's two exercises into one. Also when you rotate the rings you use more forearm and biceps.

Stress is bad? If it's two exercises in one, do we get to count our reps twice? If we us more forearm and biceps, isn't that MORE stress?

[Rusi]

I meant less joint stress and more muscular involvement.