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About Rich Ruffing
Expertise
I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience
I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials
I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
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You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training > Chin ups
Expert: Rich Ruffing
Date: 9/1/2008
Subject: Chin ups
Question
Hi,
I am 16, and really have looked but can't find out a whole lot. I can do 22 strict form chin ups, and am a natural at chins and pull ups I feel. I am thin and not very built.
So in short, I want to be the best in the world at chin ups. I need some specific advice on how I do this. I don't care about all the records like chin ups in an hour or 30 minutes, but consecutive chin ups and chins in under a minute. How do I make sure I am training for this quickness instead of endurance? How many other exercises should I do instead of stuff at the chin up bar? Like strengthening my back, shoulders, and wrists. Do I just go out three times per day, every day, and kill myself at the chin up bar, or is it quality over quantity? I need some specific advice.
Thanks a heap,
Jared
Answer
Hi Jared. Here are some suggestions to help improve your chin or pull up performance:
1)Do not just focus exclusively on the chin up or pull up in order to get better. Some focus should be paid to the strength of your external rotators, the strength and endurance of your grip and may be trying to lower your body fat percentage by a couple of points. The less body fat you have, the easier it is to move faster or quicker.
2)Every time you're training chin ups, try to set a new personal record whether it's one more rep, one more set or using more weight in addition to your bodyweight.
3)There's more variations than just your standard chin or pull up. Some examples are neutral grip pull ups, fat bar pull ups, towel pull ups and sternum chin ups. Change which variation you do every 3-4 weeks.
Hopefully this gives you some ideas and thoughts on how to be the "best". Good luck.
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