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2005/10/07, 05:03 AM
Hey guys,
Anyone know of any free weights excersizes that can substitute for chin ups or lat pull downs? Or if not, does anyone have ideas of how to do these at home?
Thanks,
Jim
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2005/10/07, 06:16 AM
i would think the only substitution for that type of movement would be the two interchangeably. however, a bent over row with dumbells or a barbell will yield similar results.
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2005/10/07, 11:17 AM
Hey Jim - Can you not do chin ups or do you not have anything to do them on? The odds are if you look around your home you'll find something to do chins on even if it's just a tree limb. I don't have a chin bar but wrapped some cloth around my garage door brackets.
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Mike
in Pensacola Now.
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2005/10/07, 06:19 PM
Well, I already do BO rows, and one arm rows, but my lats don't seem to know it, at least they are never sore. I tried doing chinups on the beam in my basement but it's an I beam so it's flat, I could only grip with my fingers. I've never been able to do them since grade school, doesn't seem to matter what or how many of anything else I do, my body just says no. Plenty of tree branches, but running outside in the middle of a workout when it's 10 or 15 degrees isn't too appealing, and I broke the bar in the closet trying them...lol Now I'm thinking of drilling holes through the door jamb and putting an iron bar through them. A gymrat freind of mine told me it's because my arms are so long that I have to lift my weight twice as far as a 'normal' person, my response was 'orangutans do it every day'. Oh well, back to the drawing board.
Jim
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2005/10/07, 07:37 PM
im going to come right out and tell you that your friend has no idea what he is talking about, and that i think that you are making excuses.
you can buy a bar that hooks onto a door frame securely for ab $25.
If you cant do a pull up or chin up, not even a single, then an excellent way to learn is by doing negatives and timed holds. A pull up is one of the most beneficial exercises you can do, and I suggest taking the time to work on it. Negatives will work better than any machine or assistance exercise, because it is more like a free motion. Gradually work on slowing down your negatives, and increasing your timed holds.
After you can do a successful pull-up, work on doing singles, and work your way up from there. If you have any other questions, just ask.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/07, 07:46 PM
Wrestler 125, I have been reading negatives and their benefits. What is the proper technique for a negative pull up? Thanks for all of your posts and insight. It is greatly appreciated.
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Happy trails,
Mike Young
"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
— Aristotle
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2005/10/08, 07:06 AM
Way to kick my ass wrestler! Lol, really though, where does one find a bar like you mentioned, and what exactly is a negative? Oh, and I can do the underhand pullups, but that's mostly my arms I think, it's the overhand ones that seem impossible. I get halfway up and just squirm.
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2005/10/08, 12:57 PM
I just reread my post, and sry if I offended you or anything, but thats just how I have always felt. Your ahead of 90% of the population just because your working at it, but to be successful, you need that extra bit.
I found them in a local sporting good store. You could get them online too. I ran a quick search just to find a pic, so heres on example of what they look like.
http://www.megafitness.com/doorway-chin-up-bar-system.html
A negative is basicly cheating your way up over the bar. Hold for a 3 second count, and then slowly lower your self over the bar and down, slowly, and in control. Practice doing singles at first, since the load will be greater than your 1 rep max. (1RM). The important part is to go slowly and in control. Eventually, you can work on doing timed holds at various positions, and even timed holds combined with negatives; start out like a you would a regular negative, then when you get about 1/4 to 3/4 of the way down, do a 5-10 second static hold at that position before finishing the negative.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/08, 01:00 PM
chin ups = supinated grip, or palms facing the body
pull ups = pronated grips, or palms facing away from body.
Pull ups will incorporate a little more back work in them, but also more brachiallis work.
Practice doing chin ups, and doing pull ups for negatives. Depending on how often you train, you can do them on seperate days, or during the same workout, just make sure to seperate them if you are aiming for strength gains. I would recommend doing the chin ups first, because the negatives will really kick your ass.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/08, 03:23 PM
Thanks for the info Wrestler125! I really appreciate your time and effort! I'm going to start incorporating the reverse chin ups this week.
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Happy trails,
Mike Young
"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
— Aristotle
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2005/10/08, 04:15 PM
no problem. Good luck, and if you have any other questions, just ask. There are lots of people here that are always more than happy to help. Once pull ups become easy, let me know. I know a bunch of different "drills" and variations i have learned from grapplers and rock climbers (two of the biggest advocates of the pull up).
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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