The one day I didn't warm up for chins my left elbow barked at me for several months. I think it's still talking back to me this day. The warm up procedure outlined is precisely what I do now in my later years. Good vid. The warm up sequence really helps.
You can also use bands for assistants (but you still need to warm up). Pull ups are good but just one of the many excercises out there. if pull-ups irritate your joints, consider switching to lat pull downs and rows. Longevity is profound when you get older so be smart and don’t fall in love with certain exercises! 🎉
I normally do pull ups on deadlift day after I have done deadlift, using this as a kind of warm up (in my mind anyway). A set of barbell curls and some scapular pulls on the bar to complete warm up.. I think a couple of singles might be a good idea as you suggest. Not getting any younger.
Thanks for sharing, Rip! Super appreciated. I think if I don't have a lat-pulldown or any kind of pulling implement, I could just do some air movements and some manual resistance or whatever type of a thing against the wall or something... just getting the blood flowing slowly but surely
I do chinup warm-ups the same way I do other exercise warm-ups. My body weight is 200 lbs. Lat pull down: 2-3 sets of 5 with 20kg (20kg is equivalent to an empty barbell) A set of 5 with (100lbs) 50% work weight A set of 2-3 reps with (140 lbs) 70% work weight A set of 1-2 reps with (180 lbs) 90% work weight Then pull up with 200 lbs (My body weight) I'm planning to start doing weighted chins. As the work set weight increases, warm-up weights will increase proportionally.
I’ve been doing chins after my DL’s. Is that a good time to do them or is there a better time? If a good time, are the DL’s enough of a warmup? I started doing Chins because I had developed pain in my inner right elbow at about where one of the forearm flexors attaches to the Humerous. i think from poor grip mechanics on my right side during squats. The pain did go away in the right elbow only to then transfer over to my left elbow. Still doing chins and now doing progressive weighted chins, but the left elbow pain isn’t going away until now.
Practical programming book recommends you do chins on separate days than the DL or power cleans. So chins would be the pull exercise every other workout (3 chin workouts every 2 weeks). Chins and DLs on same day might be overstraining yourself.
Hello from Japan! I have problems with programming chins. I have looked at Robert Santana's video about progressing with chin ups, but I'm still having trouble. If anyone can point me in the right direction where I can get a more customized program for chins so that even I could do them, that would be great.
Just do lat pull downs for 3-5 sets of 8-12 reps twice a week until you're strong enough to do chins. Do them the same way you would do a chin up. Don't get sloppy and start leaning back and yanking on it. Control the weight and make the muscle do the work.
If you don't have access to a lat machine, then you can get some bands and use those to assist your chin-ups. Loop the band through itself to tie it off to the bar, then put a knee or a foot in the loop.
Rip is wisely advocating for the use of a lat machine for warmups yet they still dont have this very basic piece of equipment in their commercial facilities. Considering the amount of senior citizens SS attracts you would think a lat machine would be standard.
There are lat pull down options in all of the Starting Strength gyms. Most use the lat pull attachment made my Texas Strength Systems specifically for the Starting Strength rack.
While comprehensive, I think this is unnecessary unless chin ups are the very first pulling exercise of a session. Any decent pulling exercise should be plenty of warmup for chinups.
I gotta say, if your elbows hurt from chin ups, then I’d invoke Louie Simmons and say the problem isn’t a lack of warm ups or physical preparedness, but simply having weak elbows. Joints need to be subjected to stress to adapt just like any other tissue. Get your close grip bench up to 405 raw with no sleeves or wraps and tell me your elbows hurt from chin ups. Won’t happen
"Get your close grip bench up to 405 raw with no sleeves or wraps and tell me your elbows hurt from chin ups." Ok, now how about some advice for all the older trainees who cannot and will never bench 405? Lol
@ probably should be using replacement test, GH, BPC-157, and TB-500 in conjunction to treat these chronic problem areas. Maybe some nandrolone. No sense in not taking advantage of all the modern medical advances we have to our avail
Your answer sounds like you asked ChatGPT to write a response to this video in Starting Strength argument style. You can also just get your deadlift to 1000 lbs and you won't have elbow problems I bet
Yeah, I've had various elbow problems over the years. In one case, I dealt with tennis elbow for over 2 years. Experts will tell you that it's an extensor problem in the forearm, but training the heck out of extensors didn't fix anything for me over the course of 2 years - they provided some initial help, so they were a part of the issue, but not the fix. I fixed the issue within 2 weeks when I decided to train every muscle above and below the elbow directly. I am convinced that the biggest thing that fixed the problem was triceps extensions. My elbow healed AND my bench and overhead press shot up all at once. Louie was brilliant when he taught to find the weak point of your lift, train said weak point until it isn't the weak link in the lift anymore, then find whatever is now the weakest link and start hitting it.
You can also do weighted chins by downing shots of whisky between sets. It makes the next set that much harder and counting, too. Sometimes, sets of 10 become sets of 4, for example. But in all seriousness, I really like chin-ups and have been doing them from when I started to train for strength. I neve or rarely do any direct biceps work, for example, as chins work just fine. They also keep me honest, because I can't just balloon up to a fat slob. My warming-up consists of the following routine, which works for me: one rep starting from a dead hang, rest 5 or 10 seconds and do two reps (always from a dead hang), then some rest and a set of 3, and do this up and including a set of 5, by which time I have done 15 reps. I then put on a 'dip belt' and 5 kg, and do three reps, then go to 10 kg and do 2 reps, then go to 15 kg for one rep, adding 5 kg until I am at working sets. I find chin-ups to be a great exercise, but maybe not quite as important as squat, bench press, press, deadlift. I prefer to do them after deadlifts, but they also work well after presses. As with dips (and presses), I never see anyone doing these with any serious weight or thought. That's a good sign they should be done with serious weight and thought. Best wishes for 2025. (Don't drink when training...)
He has been very patient with sharing new instructional videos
The one day I didn't warm up for chins my left elbow barked at me for several months. I think it's still talking back to me this day. The warm up procedure outlined is precisely what I do now in my later years. Good vid. The warm up sequence really helps.
Rips goatee beard keeps his chins warm.
😂 one for comments from the haters
Your wife's little moustache tickles my sack when she tosses my salad
This is actually a pretty good video
Amen.
Of course
Most supportive starting strength commenter identified
You can also use bands for assistants (but you still need to warm up). Pull ups are good but just one of the many excercises out there. if pull-ups irritate your joints, consider switching to lat pull downs and rows. Longevity is profound when you get older so be smart and don’t fall in love with certain exercises! 🎉
I almost exclusively do chins after either bench press or press, so my arms are already warm. If I start having problems I'll remember this video.
Same here.
Thanks Rip. I started working chin-ups back into the regular routine and will definitely put this to use.
Thank you so much . I used to do chin-ups as a back day warm up . Now I have a different perspective of the exercise.
I’ve never thought about doing this but it actually sounds like a good idea
Great video. I've been having problems with pull ups and chin ups. I hope this helps me out.
At least you’re honest and didn’t call them pull ups
Great advice, thank you 🙏
Been chinning for 4 yrs.
Always do them last. Usually after bench or press.
A month ago 2nd rep wiped out my elbow.
I normally do pull ups on deadlift day after I have done deadlift, using this as a kind of warm up (in my mind anyway). A set of barbell curls and some scapular pulls on the bar to complete warm up.. I think a couple of singles might be a good idea as you suggest. Not getting any younger.
Great video - thanks Rip!
Thanks for sharing, Rip! Super appreciated. I think if I don't have a lat-pulldown or any kind of pulling implement, I could just do some air movements and some manual resistance or whatever type of a thing against the wall or something... just getting the blood flowing slowly but surely
I do chinup warm-ups the same way I do other exercise warm-ups.
My body weight is 200 lbs.
Lat pull down: 2-3 sets of 5 with 20kg (20kg is equivalent to an empty barbell)
A set of 5 with (100lbs) 50% work weight
A set of 2-3 reps with (140 lbs) 70% work weight
A set of 1-2 reps with (180 lbs) 90% work weight
Then pull up with 200 lbs (My body weight)
I'm planning to start doing weighted chins. As the work set weight increases, warm-up weights will increase proportionally.
Thank you, Coach.
RIP ROCKS!!!
Honestly impressive that tubby can do a chinup with pretty decent form
I guess that could be an issue. Thanks.
If I do a set of 8 Chinups, the the first 4 reps are a warmup.
If someone doesn’t have access to a lat pull-down machine, is it okay to use resistance bands to “deload” chins ups?
👍
I’ve been doing chins after my DL’s. Is that a good time to do them or is there a better time? If a good time, are the DL’s enough of a warmup?
I started doing Chins because I had developed pain in my inner right elbow at about where one of the forearm flexors attaches to the Humerous. i think from poor grip mechanics on my right side during squats. The pain did go away in the right elbow only to then transfer over to my left elbow. Still doing chins and now doing progressive weighted chins, but the left elbow pain isn’t going away until now.
Practical programming book recommends you do chins on separate days than the DL or power cleans. So chins would be the pull exercise every other workout (3 chin workouts every 2 weeks).
Chins and DLs on same day might be overstraining yourself.
Hello from Japan! I have problems with programming chins. I have looked at Robert Santana's video about progressing with chin ups, but I'm still having trouble. If anyone can point me in the right direction where I can get a more customized program for chins so that even I could do them, that would be great.
Just do lat pull downs for 3-5 sets of 8-12 reps twice a week until you're strong enough to do chins. Do them the same way you would do a chin up. Don't get sloppy and start leaning back and yanking on it. Control the weight and make the muscle do the work.
If you don't have access to a lat machine, then you can get some bands and use those to assist your chin-ups. Loop the band through itself to tie it off to the bar, then put a knee or a foot in the loop.
@@dafunkmonster Thanks a lot!
@@jimdango123456 Thanks a lot! I will definitely give it a try, just in time for the New Year.
Thank you for this. I was getting tired of seeing attractive, muscular women in these videos.
Can Rip do a chin?
There's an old video of him doing 10+ reps of Chins before shoulder surgery.
Rip is wisely advocating for the use of a lat machine for warmups yet they still dont have this very basic piece of equipment in their commercial facilities. Considering the amount of senior citizens SS attracts you would think a lat machine would be standard.
There are lat pull down options in all of the Starting Strength gyms. Most use the lat pull attachment made my Texas Strength Systems specifically for the Starting Strength rack.
Do barbell rows first. Done and done.
✝ MERRY CHRISTMAS ✝
CHRIST IS BORN ❤🙏✝🕊
❤🔥✝ GOD GIVES US STRENGTH 🙏🏋♂🚀🕊
Amen
Happy holidays!🤗
There’s no warm up for life!
Maybe don’t become so faht to the point that your elbows would be bearing so much load to begin with
While comprehensive, I think this is unnecessary unless chin ups are the very first pulling exercise of a session. Any decent pulling exercise should be plenty of warmup for chinups.
I gotta say, if your elbows hurt from chin ups, then I’d invoke Louie Simmons and say the problem isn’t a lack of warm ups or physical preparedness, but simply having weak elbows. Joints need to be subjected to stress to adapt just like any other tissue. Get your close grip bench up to 405 raw with no sleeves or wraps and tell me your elbows hurt from chin ups. Won’t happen
"Get your close grip bench up to 405 raw with no sleeves or wraps and tell me your elbows hurt from chin ups."
Ok, now how about some advice for all the older trainees who cannot and will never bench 405? Lol
@ probably should be using replacement test, GH, BPC-157, and TB-500 in conjunction to treat these chronic problem areas. Maybe some nandrolone. No sense in not taking advantage of all the modern medical advances we have to our avail
Your answer sounds like you asked ChatGPT to write a response to this video in Starting Strength argument style. You can also just get your deadlift to 1000 lbs and you won't have elbow problems I bet
Yeah, I've had various elbow problems over the years. In one case, I dealt with tennis elbow for over 2 years. Experts will tell you that it's an extensor problem in the forearm, but training the heck out of extensors didn't fix anything for me over the course of 2 years - they provided some initial help, so they were a part of the issue, but not the fix. I fixed the issue within 2 weeks when I decided to train every muscle above and below the elbow directly. I am convinced that the biggest thing that fixed the problem was triceps extensions. My elbow healed AND my bench and overhead press shot up all at once. Louie was brilliant when he taught to find the weak point of your lift, train said weak point until it isn't the weak link in the lift anymore, then find whatever is now the weakest link and start hitting it.
@@I_Might_B_Wrong As a PT I can tell you I always assess the muscles on either side of the joint, whether it be knee or elbow etc,
Surprised this guy is still around….
Surprised you're still around...
Lifting weights is the fountain of youth.
Is there anyone at starting strength that doesn't look like a real life meatball?
You can also do weighted chins by downing shots of whisky between sets. It makes the next set that much harder and counting, too. Sometimes, sets of 10 become sets of 4, for example. But in all seriousness, I really like chin-ups and have been doing them from when I started to train for strength. I neve or rarely do any direct biceps work, for example, as chins work just fine. They also keep me honest, because I can't just balloon up to a fat slob. My warming-up consists of the following routine, which works for me: one rep starting from a dead hang, rest 5 or 10 seconds and do two reps (always from a dead hang), then some rest and a set of 3, and do this up and including a set of 5, by which time I have done 15 reps. I then put on a 'dip belt' and 5 kg, and do three reps, then go to 10 kg and do 2 reps, then go to 15 kg for one rep, adding 5 kg until I am at working sets.
I find chin-ups to be a great exercise, but maybe not quite as important as squat, bench press, press, deadlift. I prefer to do them after deadlifts, but they also work well after presses. As with dips (and presses), I never see anyone doing these with any serious weight or thought. That's a good sign they should be done with serious weight and thought.
Best wishes for 2025. (Don't drink when training...)