Chins for me! But I’m brand new to this thing and I still struggle with my pull-ups. Then again, I’m running 261 lbs, so my BMI-challenged body is struggling with pulling exercises.
Neutral grip is my favorite but I've been nursing golfer's elbow for 5 months and that's the most irritating grip at 80%+ contraction still. So I use chin ups mostly now with inverted rows in pull position on rings.
If you can, why not do them all: Pulls, Chins, Neutral Grip Pulls, for optimum all round development. I personally have no preference, though as someone in their sixtieth year, bar chins can give me some elbow pain. This, however, is easily resolved by using rings variant. Keep on pulling.
The reason is simple. If you train all three at the same time in each mesocycle, you'll reach a point where all of them have become stale in terms of novelty in the stimulus they give. They will stop giving you good pumps, have a good SFR etc. When this happens with any exercise, you switch out an exercise with one with better SFR and a better feeling overall. If you train all the variations of a vertical pull at the same time, you won't have an exercise to switch them out with. That is, if your goal is to build muscle.
@@LeonidasKaragiannis Damn. You got ahead of me. Someone who knows about the principle of variation and periodization in the calisthenics community? People like you are pretty rare man. Keep on preaching Edit: also if you're aiming for strength then training more than one main type of exercise is a waste of time. Strength is related to neural drive and the capacity of our CNS to adapt to a movement pattern making us more efficient and as such stronger. If we did two different vertical pulls during a Mesocycle our CNS wouldn't be able to adapt as well because it has to adapt to two different movements patterns and it would compromise our ability to recover since strength training is far too fatiguing and in the end the pull you trained last would be nothing but wasted effort because you'll be too fatigued to give your all which is absolutely needed for strength So you could say doing more than one exercise for type of movement is the least efficient thing you can do regardless of the mesocycle. Adding variation is important but it shouldn't be done through the addition of many different exercises during a specific mesocycle but rather exercises should be cycled according to our needs and goals every block of training or so.
@@LeonidasKaragiannis I was not suggesting anyone should use all variants at the same time or in the same training cycle. I was proposing that it would be optimal to have all variants in your armoury of exercises. You are correct in stressing the importance of novelty to avoid staleness and I agree that the more weapons you have in your arsensal the better.
I'm so happy someone values chin-ups. I'm relatively new to calisthenics, being working out vigorously only for the past few months. The pull up has been my weakness, for years I haven't been able to do even a single rep. The chin up is a confidence booster and a motivation for me as I find it easily to execute it than pull up. I'm also training my pull up, which is significantly weaker but thanks to chin up I'm also slowly improving on my pull up. We all have to start somewhere and be motivated, at first I felt embarrassed that I could only execute chin up because seems like most people adore pull up, but I'm loving it now, at least it does build the biceps.
im still a freshie but made an amazing transformation with 6 months of training, all i train is my push ups, chin and pull ups. constant progressive overload everyday unless i am injured or need the rest period. I started at 0 reps for everything to a solid 10 rep range with perfect form. I done my first good form muscle up less than an hour ago. I have done all this with your help @FitnessFAQs keep up the good work and thank you man
Pull-ups and chin-ups are two of the best exercises anyone can do, & should be a core part of any training program. Most people can’t do them starting out, but there’s some very effective progression models to use to improve that ability quickly. Great video with very thorough explanations! 💪
@@peterthegreat5458 I never like to do this, but in the interest of helping you, I have a video on my channel titled “A Pull-up Masterclass” that lays out the progressions to follow in detail detail for various levels to help achieve a big difference in your pull-up ability with consistent work put in. There are other channels/videos out there with different approaches that can also work well, but I think you’ll find the progression model in this one VERY helpful given where you said you’re currently stuck. 💪
Chin ups definitely needs some more love. They helped me progressed well into doing my first few pull ups. While it's true that biceps may take over when pulling on supinated, people seemed to believe a known that it doesn't work the back as much and its mainly bicep work when in reality it still works the back very effectively very well. I was able to still grow my lats through doing months of chin ups as a beginner. I was able to have good mind muscle connection through emphasizing the back more than the biceps and especially doing a thumb over supinated grip. Even Athlean x made an analysis over this but mainly regarding over working your biceps with supinated grip. Chin ups still bring really good benefits to build your back up even if it's an easier variation to do if you can't do pronated
Stay vertical and pull the bar to your chin, and the focus is on the biceps, lean back towards the horizontal and pull the bar to your chest (as if doing barbell rows), and the focus is on the lats. Grip matters but also position of the body. It's a compound exercise, it involves lots of muscle groups more or less.
I feel more lat activation when doing pull-ups, and I pull the bar to my chest. I don’t find pull-ups to be harder, I can do the same amount of reps pronated vs supinated but pull-ups don’t feel good on my neck.
Pull ups is better it works your core lats and forearms as well as your triceps better so if you want a v taper and get better at pull ups pull ups are the way to go
@@blacklyfe5543pull ups work the triceps very little and doing pull ups wont make triceps grow. Chin ups also work the lats very well so they also help improve the V shape.
Australian/commando pull ups are my favorite for daily use, volume approach. In terms of actual focused training, straight weighted chins are top of the heap...over any variation of pull up. One arm’s, or the old Marvin Eder approach to chin up training is also solid, working the scapula specifically and holistically and working the movement through various points and angles. Golden age bodybuilding on TH-cam has a video of Eder’s chin up routine that I advise anyone to check out.
i love chin ups exactly for that reason, with pullups either I'm doing them fine or I completely fail, unless I keep. With chinups I can grind out way more reps.
You're body weight/muscle ratio is my goal. Not bulky, not thin, well defined and based on these calisthenics exercises; pure raw strength is the result. Thanks for sharing this content 💪💯
I can vouch for chin ups helping your biceps. I don't have a gym membership or equipment so i was doing bicep curls with buckets of water. I set up a scaffold i have at my house and started doing pull ups/chin ups. I've seen faster results definitely. Thank you, greetings from Mexico 🇲🇽
THIS : "be mindful of the bio mechanical limitations of pronated pulling (pull ups) and sustainable strength development" such a Physiotherapist Knowledge bomb. this is why youre the GOAT Daniel ! hello from San Francisco, CA !
I needed this video. I've been stuck at the 1.5x bodyweight pull up, trying ever possible change except for variation. I've tried it before when I first started, but I didn't feel they did much so I just stuck with pull ups till now.
The conventional wisdom has long been that chins are for the biceps and pull-ups are for the back. I believe it was Mike Mentzer who had a contrarian view (imagine that, eh). His theory was that chins with a shoulder-width grip are superior for back development because they allow the lats to work through a greater range of motion. And since the arms are always going to be the weak link in either pull-ups or chins, it's better to use a supinated grip, putting the arms in a stronger position to get more work for the back.
Last part makes sense, but in terms of range of motions theyre different, pull ups give a larger range at the bottom of the movement and chinups give you a greater range at the top, this is why they complement each other so well. Having a greater range of motion in the bottom means more lat/back stretch and loading under stretch which is invaluable for back development
i do a 20 set chin up workout, i just love the volume, and it makes your upper back look like a sack of rocks. it's great. all you gotta do is stand there, do some reps, stand there, do some more reps, and repeat. plus all the home chin up bars so you don't even need to go to the gym for that one
@@erichill5762 i believe it depends on which one is stressing you more on the neck. You have to be relaxed and use only the necessary muscles to do the exercise. First reason is because you will fatigue faster, since you use more energy. Second reason is you can contract it so much that either you're doing the exercise wrong or you're more prone to injury. Personally, I like to change between the two, but it depends a lot. Go for what is best for you, but one that doesn't compromise your form. Have a nice day
@@erichill5762 i suggest looking at the bar when pulling up because when facing straight while pulling up,then some chest muscle helps you pull up..so better to look at the bar when pulling up so that you can feel more of lat activation..this is base on my experience
0:13 love it! But you gotta ask yourself- is the chair holding him up or is he holding the chair down? ☺️. With his strength, it could be Daniel supporting the chair and the ground.
I like to train all angles: narrow pull ups, wide pull ups, regular chin ups, wide chin ups, neutral grip, archer pull ups, bodyweight rows, and so many other variations. It's better to be strong in all angles rather than one. However, the foundation of all of these variations are the regular chin-ups and pull ups. Mastering these two will help with other variations.
Great Daniel! Can you do a video on injury prevention? And injury maintenance, especially for tennis elbow and golfers swing, wrists? These pains don’t seem to go away.
Agree. Love chin ups but have had to take break (again) due to inner elbow pain. Is this because of a sufficient in my grip strength or as I have heard other say it's an issue in my shoulder? Can I get the same bicep benefit using a non supinated grip or using rings?
I cant progress in my One arm pull up,I think I should include weighted pull up,but my trainer doesnt,Excellent video,6:50 reminds me a thing, You should do another collab with CaliMove you both are the best cali content producers
@@Body_Model Why bro? I think if you are well prepared and condicioned you warm up before and stretch after,use the right progressions at the right moment and dont abuse the movement you will be safe,Im close to getting it and dont have many problems in my elbow,which I had before, but once your tendons get stronger its fine
Now this is fucking great! You did a poll, you saw that people chose pull ups over chin ups, and now you make people appreciate chins up just as much as pull ups. This is great content!
Amazing video, Daniel! Lots of wisdom in here. I've been sticking only with pull ups for way too long and as you said here, it lead me to stagnation.. and quite a bit of frustration. Only recently have I decided to switch the grip for 2-3 months and this video was great to see just now. Keep up the good work!
I like what he said about “grind-ability”. I’ve been doing mostly pull-ups, but I’ve been caped out at 10 for a while. I’ve been arduously crawling up to 12 now. Chin ups on the other hand are way easier progress and maintain form. I wouldn’t have processed that distinction without this
Watching this video was such a relief! Thank you for the content Daniel. I have been stubborn to change the pronated grip for a supinated one, especially because I'm so close to the One Arm Pull Up, but of course I stagnated, maybe it's actually time to use the One Arm Chin Up progressions, after months of neglecting them.
I would go for both! I used to train only pull ups and after I injured my right shoulder in doing my first slow muscle up and rested for over half a year, I just restarted calisthenics recently and I'm thinking about incorporating more bicep engaged exercises, like Australian chin-ups and chin-ups into my rebuilding routine. Thanks for the good advice, Daniel. You're talking and sharing what you're doing with us. Appreciate it!
All my back/bicep workouts involve 5 sets of pullups and after that 5 sets of chin ups and then going for the inverted rows. My workout is pull, push, legs a PPL split, were i do 3 days of working towards 5set for X amount of reps, on legday i also incorporate DIPS and chin ups in the form of EMOM. second round of PPL split after 1 rest day i go for pull ups, chins ect but with EMOM and also DIPS and chin ups on legday. Then depending on the amount of reps i complete during EMOM, sets my rep target for x reps for 5 sets.
I like this excercise but I am very weak at it. Yet this does not make me frustrated, all the contrary, I love the fact that it is challenging. When I'm doing it I can really feel the work and the limitations of my strength, it keeps me down to earth (though I'm fighting against gravity). I practice in my rings doing a mixed grip, I go for long rom and hold a second on top, then I go down in a slow negative. Quality reps over quantity.
I pretty much always do pull-ups and chin-ups in the same workout. I pick a set number of reps to complete in a workout, and I do 50 % of the reps as pull-ups, and 50 % as chin-ups. Seems to work fine for me, and I also don't need to rest that long between sets.
I absolutely agree thay chin-ups are highly grindable. I've had reps before where my abs and quads were shaking from tension but my biceps just wouldn't give up 😅💪
I do both but I started with chin ups and they're still my priority because I can only do 7-8 right now. I can do 3-4 pull ups (which I didn't train for at all, just started doing them when I hit about 4-5 chin ups). I do weighted chin ups even though I can't do many even at bodyweight, because I see a benefit from it. I do come down on the side of pull ups when it comes to transferability but as a woman in my 40s who is also a beginner, chin ups are essential and will probably be primary for at least another year for me, and will never go away. Plus... they feel better to do.
Once I did some close grip chin-ups after only doing shoulder width apart pull-ups and chin-ups for a while and I felt like I could fly, so it became my favourite variation
Excellent video, Daniel. I change my vertical pulling grip(and rep range) every four weeks. Sounds like I should stay with the same grip for at least a couple of weeks longer.
That intro is a fun contrast to your usually serious and polished videos. I wouldn’t mind lighthearted comedic videos in the future - in case you were testing the waters. I learned so much from you man 🤙🏻
I used to do chin-ups only for pulling, and I loved it. I later saw that doing pull-ups was the most popular vertical pulling variation and switched to pull-ups myself. Not long after doing pull-ups, I started getting shoulder pain and elbow pain. Many other exercises that I would do afterward would also bring the same pain back. Over time, I would just stop training altogether; the pain kept on recurring.
I don't do chin ups since it is a back dominated exercise. Yes biceps are involved but not as much as you'd think. Artem Morozov's advice for biceps on bars instead of chin ups is to do a chin up 90° hold but with your scapula protracted or upper back rounded to exclude superior back involvement, thus giving you greater strength gains on your biceps. Trust me, I feel the difference.
Literally right on time as I just got done with body by rings and now looking to come up with a program of my own very helpful and insightful as always
Chin ups for me are the best, because they don't give me elbow problems. When I focus too much on pull ups, my tennis elbow starts to talk to me. Plus increasing my strength in chins indirectly improves my pull ups. I reached a 50kg weighted chin up and could do almost 20 clean pull ups which really surprised me, bacause I do not even train them.
I think this video made a lot of great points. With that said (and why not do both?) but...if you had to pick one I’d pick the pull up because it works muscles which are weak on a lot of people but arguably even more important athletically such as the middle traps, rhomboid, rear delta, Tators etc
I do mostly chin ups and yeah your biceps will grow. Always use proper form, go very close to failure, use weights and time under tension and variation.
I did Chin ups + Different push ups variation when I was in 10th grade. I'm was skinny that time, about 49 kg. After a couple of months working out I gain some weight to 58 kg
Chin ups are my preferred version. I feel like I actually do full rom unlike with pull ups. I'm heavy as hell 250 lbs now at 5 ft 7 and I do my chin ups with a 3-5 second pause. I still kinda suck but when it's time to lean down they will become much much easier to do 😄
One thing that needs to be said for beginners like me is don’t be overloaded by all the videos out there telling you what’s best I can’t do pull-ups but I can do chin-ups chin-ups do strengthen your back but not as effectively as a normal pull-up start off with the chin-ups safely and move on it’ll be a good base to learn the pulling movement training muscles used within a normal pull-up
I lost pull ups because of arm pain, but chin ups and neutral grip pulls are okay. Love em, even at 63. After an illness/surgery recovery, it took a full year to get them back, but it was worth it. 👍🤪🏳️🌈
Great vid as always! If only it weren't for my chronic golfers Elbow! I think that might be why a lot of Cali folks to pull ups more to protect and or control elbow issues (I am trying to address with a more forearm work - but everytime I bring back in heavy weighted pulls or chins the problem seems to return).
This is a quality video with a lot of good information. However, he did use a lot of big words which made it a little difficult to understand. Then again, he did a very good job of summarizing and breaking things down after he used those big words.
I like this video, a lot of useful information here. However, personally, I prefer to stick to the weighted pull ups to develop my back and use rings curls for biceps focused work. Anyway, I really like doing archers pull-chin-ups on rings and turn my wrist on my way up. I really liked the 'Strength' part, especially the grindability part. Thanks mate
A bar you can hang off is literally the only workout tool anyone needs. With a beer belly acting as a natural weight vest, I've definitely seen a difference in my body doing pull ups.
I think people should do all kinds of vertical pulls -- standard pull ups; wide grip pull ups; chin ups; neutral grip pull ups; commando pull ups, wide pipe/branch pull ups; standard grip; thumbless/false grip -- on rings, bars, tree branches, pipes, whatever... Each of these present a different stimulus for the body to adapt to, and builds strength, balance & stability in/for multiple movements...
What's your favourite pull-up variation?
So im gonna start a new split after 9 days and it previously included wide pull ups n lat pulldowns bt now its gonna be close chin ups instead
Chins for me! But I’m brand new to this thing and I still struggle with my pull-ups. Then again, I’m running 261 lbs, so my BMI-challenged body is struggling with pulling exercises.
Definitely Chinnies or Neutral Grip as those are easier for me 🙈😅
🤔
🤔
The lock out on chins is bad ass. 🤨
High pulls look pretty bloody satisfying though.
😌
Neutral grip is my favorite but I've been nursing golfer's elbow for 5 months and that's the most irritating grip at 80%+ contraction still. So I use chin ups mostly now with inverted rows in pull position on rings.
If you can, why not do them all: Pulls, Chins, Neutral Grip Pulls, for optimum all round development. I personally have no preference, though as someone in their sixtieth year, bar chins can give me some elbow pain. This, however, is easily resolved by using rings variant. Keep on pulling.
excellent comment sir
The reason is simple. If you train all three at the same time in each mesocycle, you'll reach a point where all of them have become stale in terms of novelty in the stimulus they give. They will stop giving you good pumps, have a good SFR etc. When this happens with any exercise, you switch out an exercise with one with better SFR and a better feeling overall.
If you train all the variations of a vertical pull at the same time, you won't have an exercise to switch them out with.
That is, if your goal is to build muscle.
@@LeonidasKaragiannis Damn. You got ahead of me. Someone who knows about the principle of variation and periodization in the calisthenics community? People like you are pretty rare man. Keep on preaching
Edit: also if you're aiming for strength then training more than one main type of exercise is a waste of time. Strength is related to neural drive and the capacity of our CNS to adapt to a movement pattern making us more efficient and as such stronger. If we did two different vertical pulls during a Mesocycle our CNS wouldn't be able to adapt as well because it has to adapt to two different movements patterns and it would compromise our ability to recover since strength training is far too fatiguing and in the end the pull you trained last would be nothing but wasted effort because you'll be too fatigued to give your all which is absolutely needed for strength
So you could say doing more than one exercise for type of movement is the least efficient thing you can do regardless of the mesocycle. Adding variation is important but it shouldn't be done through the addition of many different exercises during a specific mesocycle but rather exercises should be cycled according to our needs and goals every block of training or so.
@@cesaraguilar8142 Sounds like you could be a great member in the VIP Community. Are you in it yet?
@@LeonidasKaragiannis I was not suggesting anyone should use all variants at the same time or in the same training cycle. I was proposing that it would be optimal to have all variants in your armoury of exercises. You are correct in stressing the importance of novelty to avoid staleness and I agree that the more weapons you have in your arsensal the better.
I'm so happy someone values chin-ups. I'm relatively new to calisthenics, being working out vigorously only for the past few months. The pull up has been my weakness, for years I haven't been able to do even a single rep. The chin up is a confidence booster and a motivation for me as I find it easily to execute it than pull up. I'm also training my pull up, which is significantly weaker but thanks to chin up I'm also slowly improving on my pull up. We all have to start somewhere and be motivated, at first I felt embarrassed that I could only execute chin up because seems like most people adore pull up, but I'm loving it now, at least it does build the biceps.
The best calisthenics teacher on TH-cam for me, one of the few that deserves his programs to be bought. Keep up the good work!
yea him and tom merrick are my two favorite
im still a freshie but made an amazing transformation with 6 months of training, all i train is my push ups, chin and pull ups. constant progressive overload everyday unless i am injured or need the rest period. I started at 0 reps for everything to a solid 10 rep range with perfect form. I done my first good form muscle up less than an hour ago. I have done all this with your help @FitnessFAQs keep up the good work and thank you man
Great job!
You'll be amazed after around 2-3 years
@@fratomdev Thank you man
@@onimekyo7633 yeah I know and I cant wait lol, its good that time flys
Great stuff man! Do you have plans to add in any leg work soon?
Pull-ups and chin-ups are two of the best exercises anyone can do, & should be a core part of any training program. Most people can’t do them starting out, but there’s some very effective progression models to use to improve that ability quickly. Great video with very thorough explanations! 💪
Can u link those progression .models. Ive only been able to use assisted pullup machines with no progress
@@peterthegreat5458 I never like to do this, but in the interest of helping you, I have a video on my channel titled “A Pull-up Masterclass” that lays out the progressions to follow in detail detail for various levels to help achieve a big difference in your pull-up ability with consistent work put in. There are other channels/videos out there with different approaches that can also work well, but I think you’ll find the progression model in this one VERY helpful given where you said you’re currently stuck. 💪
Went from 0 to 5 pull ups in less than a month.
Most people trying to gain weight can do chins
So football players and marathon runners should do pull ups. Makes sense. 👍
completely agree. The grindability (i would call it a better strength curve) and the lockout possibility makes weighted chin ups superior to pull ups
Chin ups definitely needs some more love. They helped me progressed well into doing my first few pull ups. While it's true that biceps may take over when pulling on supinated, people seemed to believe a known that it doesn't work the back as much and its mainly bicep work when in reality it still works the back very effectively very well. I was able to still grow my lats through doing months of chin ups as a beginner. I was able to have good mind muscle connection through emphasizing the back more than the biceps and especially doing a thumb over supinated grip. Even Athlean x made an analysis over this but mainly regarding over working your biceps with supinated grip. Chin ups still bring really good benefits to build your back up even if it's an easier variation to do if you can't do pronated
I'd still recommend some additional isolation ones. there's other fun thing you can do with rings for biceps only. but lamentably I have no rings yet.
Stay vertical and pull the bar to your chin, and the focus is on the biceps, lean back towards the horizontal and pull the bar to your chest (as if doing barbell rows), and the focus is on the lats. Grip matters but also position of the body. It's a compound exercise, it involves lots of muscle groups more or less.
I feel more lat activation when doing pull-ups, and I pull the bar to my chest. I don’t find pull-ups to be harder, I can do the same amount of reps pronated vs supinated but pull-ups don’t feel good on my neck.
Pull ups is better it works your core lats and forearms as well as your triceps better so if you want a v taper and get better at pull ups pull ups are the way to go
@@blacklyfe5543pull ups work the triceps very little and doing pull ups wont make triceps grow. Chin ups also work the lats very well so they also help improve the V shape.
Well, the segment on single-arm was downright impressive. Poetry in motion!
Australian/commando pull ups are my favorite for daily use, volume approach. In terms of actual focused training, straight weighted chins are top of the heap...over any variation of pull up. One arm’s, or the old Marvin Eder approach to chin up training is also solid, working the scapula specifically and holistically and working the movement through various points and angles. Golden age bodybuilding on TH-cam has a video of Eder’s chin up routine that I advise anyone to check out.
i love chin ups exactly for that reason, with pullups either I'm doing them fine or I completely fail, unless I keep. With chinups I can grind out way more reps.
You're body weight/muscle ratio is my goal. Not bulky, not thin, well defined and based on these calisthenics exercises; pure raw strength is the result. Thanks for sharing this content 💪💯
It’s not just his low body fat percentage and strength as you suggest. This man has a TON of lean muscle
I can vouch for chin ups helping your biceps. I don't have a gym membership or equipment so i was doing bicep curls with buckets of water. I set up a scaffold i have at my house and started doing pull ups/chin ups. I've seen faster results definitely. Thank you, greetings from Mexico 🇲🇽
Presentation quality has improved so much in the last decade.
THIS :
"be mindful of the bio mechanical limitations of pronated pulling (pull ups) and sustainable strength development" such a Physiotherapist Knowledge bomb. this is why youre the GOAT Daniel ! hello from San Francisco, CA !
I needed this video. I've been stuck at the 1.5x bodyweight pull up, trying ever possible change except for variation. I've tried it before when I first started, but I didn't feel they did much so I just stuck with pull ups till now.
The conventional wisdom has long been that chins are for the biceps and pull-ups are for the back. I believe it was Mike Mentzer who had a contrarian view (imagine that, eh). His theory was that chins with a shoulder-width grip are superior for back development because they allow the lats to work through a greater range of motion. And since the arms are always going to be the weak link in either pull-ups or chins, it's better to use a supinated grip, putting the arms in a stronger position to get more work for the back.
Wise words
Nice thinking
@@ciarancallaghan8166 thanks nro
Last part makes sense, but in terms of range of motions theyre different, pull ups give a larger range at the bottom of the movement and chinups give you a greater range at the top, this is why they complement each other so well. Having a greater range of motion in the bottom means more lat/back stretch and loading under stretch which is invaluable for back development
@@BurlyBaboon I think his reasoning was about should-width grip versus wide-grip for range of motion, regardless of exercise choice.
i do a 20 set chin up workout, i just love the volume, and it makes your upper back look like a sack of rocks. it's great. all you gotta do is stand there, do some reps, stand there, do some more reps, and repeat. plus all the home chin up bars so you don't even need to go to the gym for that one
I noticed he looks forward the whole time while other videos suggest looking at the bar. Which technique is better? Can someone show me the way?
@@erichill5762 makes no difference
@@erichill5762 to be honest, just try pulling yourself up all the way up and going all the way down with everything controlled.
@@erichill5762 i believe it depends on which one is stressing you more on the neck. You have to be relaxed and use only the necessary muscles to do the exercise. First reason is because you will fatigue faster, since you use more energy. Second reason is you can contract it so much that either you're doing the exercise wrong or you're more prone to injury. Personally, I like to change between the two, but it depends a lot. Go for what is best for you, but one that doesn't compromise your form. Have a nice day
@@erichill5762 i suggest looking at the bar when pulling up because when facing straight while pulling up,then some chest muscle helps you pull up..so better to look at the bar when pulling up so that you can feel more of lat activation..this is base on my experience
0:13 love it!
But you gotta ask yourself- is the chair holding him up or is he holding the chair down? ☺️. With his strength, it could be Daniel supporting the chair and the ground.
I like to train all angles: narrow pull ups, wide pull ups, regular chin ups, wide chin ups, neutral grip, archer pull ups, bodyweight rows, and so many other variations. It's better to be strong in all angles rather than one. However, the foundation of all of these variations are the regular chin-ups and pull ups. Mastering these two will help with other variations.
I can’t believe this is free 😮 excellent work!
seriously !!!
Great Daniel! Can you do a video on injury prevention? And injury maintenance, especially for tennis elbow and golfers swing, wrists? These pains don’t seem to go away.
Agree. Love chin ups but have had to take break (again) due to inner elbow pain. Is this because of a sufficient in my grip strength or as I have heard other say it's an issue in my shoulder? Can I get the same bicep benefit using a non supinated grip or using rings?
I cant progress in my One arm pull up,I think I should include weighted pull up,but my trainer doesnt,Excellent video,6:50 reminds me a thing, You should do another collab with CaliMove you both are the best cali content producers
One arm pull ups will only give you elbow tendonitis.
@@Body_Model Why bro? I think if you are well prepared and condicioned you warm up before and stretch after,use the right progressions at the right moment and dont abuse the movement you will be safe,Im close to getting it and dont have many problems in my elbow,which I had before, but once your tendons get stronger its fine
Now this is fucking great! You did a poll, you saw that people chose pull ups over chin ups, and now you make people appreciate chins up just as much as pull ups. This is great content!
Amazing video, Daniel! Lots of wisdom in here. I've been sticking only with pull ups for way too long and as you said here, it lead me to stagnation.. and quite a bit of frustration. Only recently have I decided to switch the grip for 2-3 months and this video was great to see just now. Keep up the good work!
I like what he said about “grind-ability”. I’ve been doing mostly pull-ups, but I’ve been caped out at 10 for a while. I’ve been arduously crawling up to 12 now. Chin ups on the other hand are way easier progress and maintain form. I wouldn’t have processed that distinction without this
Are you incorporating weighted pullups?
The editing on this video is 10/10.
Watching this video was such a relief! Thank you for the content Daniel. I have been stubborn to change the pronated grip for a supinated one, especially because I'm so close to the One Arm Pull Up, but of course I stagnated, maybe it's actually time to use the One Arm Chin Up progressions, after months of neglecting them.
I would go for both! I used to train only pull ups and after I injured my right shoulder in doing my first slow muscle up and rested for over half a year, I just restarted calisthenics recently and I'm thinking about incorporating more bicep engaged exercises, like Australian chin-ups and chin-ups into my rebuilding routine. Thanks for the good advice, Daniel. You're talking and sharing what you're doing with us. Appreciate it!
All my back/bicep workouts involve 5 sets of pullups and after that 5 sets of chin ups and then going for the inverted rows.
My workout is pull, push, legs a PPL split, were i do 3 days of working towards 5set for X amount of reps, on legday i also incorporate DIPS and chin ups in the form of EMOM.
second round of PPL split after 1 rest day i go for pull ups, chins ect but with EMOM and also DIPS and chin ups on legday.
Then depending on the amount of reps i complete during EMOM, sets my rep target for x reps for 5 sets.
Daniel is like the Jedi of Calisthenics. Salute.
After viewing this video for the second time, i think he has outdone himself. Pure quality.
I have already thought of the grind-ability aspect, first time I heard it, grind-ability is a great name!
I like this excercise but I am very weak at it. Yet this does not make me frustrated, all the contrary, I love the fact that it is challenging. When I'm doing it I can really feel the work and the limitations of my strength, it keeps me down to earth (though I'm fighting against gravity). I practice in my rings doing a mixed grip, I go for long rom and hold a second on top, then I go down in a slow negative. Quality reps over quantity.
love how you included that study in your video! Maybe do it more often? Made it seem really scientific haha
both. plus Gironda chin ups (throwing a cable row close grip triangle attachment over the bar, and pulling to your mid-section). try it!!
Pull ups in general should be included in everyone’s workout 👏🏼
I pretty much always do pull-ups and chin-ups in the same workout. I pick a set number of reps to complete in a workout, and I do 50 % of the reps as pull-ups, and 50 % as chin-ups. Seems to work fine for me, and I also don't need to rest that long between sets.
I do the same, a chinup for every pullup. If I do not match those, I know I'm not gonna be balanced and my posture will be off for the day/week.
3:44 I am way impressed by this shoulder twisting chin up - looks dope!
Totally agree on the 'grindability' wrt WCU. The top end gasses out quite soon on weighted pullups. Not so with WCU.
I absolutely agree thay chin-ups are highly grindable. I've had reps before where my abs and quads were shaking from tension but my biceps just wouldn't give up 😅💪
I do both but I started with chin ups and they're still my priority because I can only do 7-8 right now. I can do 3-4 pull ups (which I didn't train for at all, just started doing them when I hit about 4-5 chin ups). I do weighted chin ups even though I can't do many even at bodyweight, because I see a benefit from it. I do come down on the side of pull ups when it comes to transferability but as a woman in my 40s who is also a beginner, chin ups are essential and will probably be primary for at least another year for me, and will never go away. Plus... they feel better to do.
Great job! That's awesome progress!
Once I did some close grip chin-ups after only doing shoulder width apart pull-ups and chin-ups for a while and I felt like I could fly, so it became my favourite variation
Filled to the brim with great information, thanks mate!
1:15 The anxiety of him slapping his head on the ceiling is rising.
Love the new style of video. Well done. Would love you to share more journal articles as well
Love the intro xD
I tend do do each once per week seems like a good balance to me
Love the idea of kissing the top of the ring on single arm chin ups.
Im currently using bands for help in doing chinups and pullups
Excellent video, Daniel. I change my vertical pulling grip(and rep range) every four weeks. Sounds like I should stay with the same grip for at least a couple of weeks longer.
That intro is a fun contrast to your usually serious and polished videos. I wouldn’t mind lighthearted comedic videos in the future - in case you were testing the waters. I learned so much from you man 🤙🏻
6:48 Holy fuck that is the most graceful execution of chin ups I have ever seen in my life
Absolutely gorgeous
Chef’s kiss
@@reddotsxul8166 haha, i like that.
Great vid man
One exercise, different muscles activated 🥰
Great video, thanxs to you! Discovered body by rings! I just love it even though it's difficult!!!
I used to do chin-ups only for pulling, and I loved it. I later saw that doing pull-ups was the most popular vertical pulling variation and switched to pull-ups myself. Not long after doing pull-ups, I started getting shoulder pain and elbow pain. Many other exercises that I would do afterward would also bring the same pain back.
Over time, I would just stop training altogether; the pain kept on recurring.
I don't do chin ups since it is a back dominated exercise. Yes biceps are involved but not as much as you'd think. Artem Morozov's advice for biceps on bars instead of chin ups is to do a chin up 90° hold but with your scapula protracted or upper back rounded to exclude superior back involvement, thus giving you greater strength gains on your biceps. Trust me, I feel the difference.
So much info in one video.. I do both, chin ups on biceps day and pullups for back.
Slowly progressing with weights as well. 😉
I’ll do both. Mainly pull-ups however I’m going to incorporate more chin ups. I like them better than curls.
Thank you
Literally right on time as I just got done with body by rings and now looking to come up with a program of my own very helpful and insightful as always
surprisingly, my lats responds the best to chin ups and wide grip neutral pull ups. The pronated pull ups work my upper back instead of my lats.
This guy is my new go to for training and fitness 🔥🔥🔥
Chin ups for me are the best, because they don't give me elbow problems. When I focus too much on pull ups, my tennis elbow starts to talk to me. Plus increasing my strength in chins indirectly improves my pull ups. I reached a 50kg weighted chin up and could do almost 20 clean pull ups which really surprised me, bacause I do not even train them.
Holy fuck! Good job
funny how for me it's the exact opposite. Chin ups kill my elbows
My elbows flare up with wide grip pull ups. Chins up are the way to go. How often did u train weighted chins per week? I’m stalling
Daniel, the reference of calisthenics 💪🏼💪🏼💪🏼Too bad your videos are not subtitled and we can't translate them into French!
I recommend doing chin ups first to anyone who struggles to feel their lats. Good luck living in Australia, stand strong!
@@timmcgrath7336 Yes you are.
I do chinups bc my bar isnt wide
I think this video made a lot of great points. With that said (and why not do both?) but...if you had to pick one I’d pick the pull up because it works muscles which are weak on a lot of people but arguably even more important athletically such as the middle traps, rhomboid, rear delta, Tators etc
I totally forgot about the overloading of chin-ups being better than pull-ups! Thank you for this video Daniel!
I saw the IG post regarding this video.
My best bet is ring pull / chin ups.
This variation helped me train with higher frequency and no elbow pain.
This is such high quality content, love this channel!
I do mostly chin ups and yeah your biceps will grow. Always use proper form, go very close to failure, use weights and time under tension and variation.
Full range rotating ring pull-ups. Starting in pronated at the bottom and supinated at the top. Pause reps FTW!
Always brilliant advice, thank you Daniel 🙏
I did Chin ups + Different push ups variation when I was in 10th grade. I'm was skinny that time, about 49 kg. After a couple of months working out I gain some weight to 58 kg
You were growing.
You didn't pack on 9kg of muscle.
Chin ups are my preferred version. I feel like I actually do full rom unlike with pull ups. I'm heavy as hell 250 lbs now at 5 ft 7 and I do my chin ups with a 3-5 second pause. I still kinda suck but when it's time to lean down they will become much much easier to do 😄
On my chest+bicep day always doing 5 sets of max reps to the failure. Pull-ups on my back+shoulder day. Fantastic exercises.
Bro split /s
Grindability, huh? I really like how you use that word 👍
I've always included chin ups at the end of my pull day, I wasn't sure it's the best idea but now I know it is ! thanks for the video Daniel !
This really explains why Dr. Bret Contreras considers del chin-ups one of the 6 main lifts, but not the pull-up.
One thing that needs to be said for beginners like me is don’t be overloaded by all the videos out there telling you what’s best I can’t do pull-ups but I can do chin-ups chin-ups do strengthen your back but not as effectively as a normal pull-up start off with the chin-ups safely and move on it’ll be a good base to learn the pulling movement training muscles used within a normal pull-up
I lost pull ups because of arm pain, but chin ups and neutral grip pulls are okay. Love em, even at 63. After an illness/surgery recovery, it took a full year to get them back, but it was worth it. 👍🤪🏳️🌈
Good timing. just about to do some weighted ones!
I love this man 💪🏼
Great vid as always! If only it weren't for my chronic golfers Elbow! I think that might be why a lot of Cali folks to pull ups more to protect and or control elbow issues (I am trying to address with a more forearm work - but everytime I bring back in heavy weighted pulls or chins the problem seems to return).
Beautiful video and I love both!
This is a quality video with a lot of good information. However, he did use a lot of big words which made it a little difficult to understand. Then again, he did a very good job of summarizing and breaking things down after he used those big words.
Awesome content. Keep up the great work
those workout playground locations are incredible ❤
Please, put the subtitles at every single new video, even if is only in english. Me and others peoples that speak spanish will be grateful with you!
Anothe great video: as always a lot of information perfectly explained 👍
Excellent, as always! Outstanding channel!
I honestly feel the neutral grip pullups give the best results.
I Like both variations and i do both variations at all times adjusting the grip(close, shoulder, wide) as it help to target every muscle of my back.
1:19 the cameraman here is doing a one arm pull up isometric with one arm holding the bar and another holding the camera. truly inhuman strength
I like this video, a lot of useful information here. However, personally, I prefer to stick to the weighted pull ups to develop my back and use rings curls for biceps focused work. Anyway, I really like doing archers pull-chin-ups on rings and turn my wrist on my way up. I really liked the 'Strength' part, especially the grindability part. Thanks mate
Great way to stay in shape
A bar you can hang off is literally the only workout tool anyone needs. With a beer belly acting as a natural weight vest, I've definitely seen a difference in my body doing pull ups.
Been trying for a muscle up..
Haven't done any chin up.
If chin ups will get me closer to a muscle up, I will try some. Thnx..
I think people should do all kinds of vertical pulls -- standard pull ups; wide grip pull ups; chin ups; neutral grip pull ups; commando pull ups, wide pipe/branch pull ups; standard grip; thumbless/false grip -- on rings, bars, tree branches, pipes, whatever...
Each of these present a different stimulus for the body to adapt to, and builds strength, balance & stability in/for multiple movements...
Damn, so much qualitative info in this less than 10-min video... 👌
Pull-ups and table rows for lats, chin-ups and bicep curls for biceps. Both.
I had to stop the video and applaud the one hand chins ups. My word. I'm lost for words.