II. The Exercises
**A. The Main Exercises
**B. Accessory Exercises
*****1. Abdominals
*****2. Arms
*****3. Dips
*****4. Back extensions
*****5. Pull-ups/Chin-ups
**C. Other Questions
Pullups/Chinups
Question - Should I do pullups or chinups?
Doesn't matter, really. Use whatever you're strongest at. The delineation between chinup and pullup is overemphasized in importance. Most newbs will be strongest with a grip that is parallel (i.e. hammer grip), with a hand spacing just closer than shoulder width.
Whatever you do, pick one and stick with it and add weight once you can hit 10/12ish reps in a set. Go hard on these, don't be afraid to use a little kick on your last rep, and have fun.
Question - How do I properly perform chinups and pullups?
The pullup can be performed with any of a variety of hand spacings, from wide to close, overhand grip (pronated, frequently called "pullups"), underhand grip (frequently called "chinups"), and if your shoulder girdle flexibilty allows it, you can even do "BTNs" - Behind-the-Necks.
They are ALL incredibly beneficial. Differences in strength mean that people will be able to do these differently. You might only have the strength to do BTNs so that the bar gets to ear level. Others will be able to touch their upper shoulders. You might have the strength to do front pullups so that your upper chest touches the bar. Others can go all the way to their lower chests. Others might be lucky to clear the bar with their chin.
Don't sweat this. Start from a full hang, so that your shoulder blades are stretched, but do NOT straighten your arms, keep them bent slightly in the low position. Also, maintain some tension in your upper back so that in the low position, you aren't "dead hanging", which can put a lot of stress on your tendons and shoulder girdle. i.e. keep your shoulder girdle tight and your elbows bent slightly, but allow your scapulae to stretch downward.
In a smooth motion, pull yourself upward in a manner commensurate with your hand spacing. If you have a wide hand spacing, your elbows will travel out to the sides of your shoulders. If you have a close hand spacing, your elbows will pass in front of your body. At all times, try to think of "pulling your elbows down" rather than pulling your body upward. This tends to help people develop that elusive "mind-muscle connection", which tends to be very difficult for some people to develop for the posterior of their bodies, especially the lats.
Go as high as you can, then lower yourself under control. Again, think of allowing your elbows to go up, rather than thinking of your body as lowering.
Once you get a bit tired, the tendency will be to "kick" yourself up for another rep. Although it is preferable not to do this, as long as the kick isn't extreme, and you only do this for a single rep at the very end of a set, it isn't the end of the world.
YES, you're damn right. I just told you to do a cheat rep at the end of each set of your pullups. Save the flaming, you know damn well you do it too!
Anyway, here's a few videos of some dudes doing pullups and chinups.
Hola does hammer chins
Luke does wide grip hammer pullups
Extremist Pullup does wide grip overhand pullups
Lencho does BTN pullups
Some kid does close-hand chinups
Some other dude does medium-grip chinups
Question - Do I have to do chinups and pullups?
No.
The squats, pulls, and presses ARE the workout. If you want to do 3 exercises per day (Squats/bench/deadlift or squat/press/light pull) then do it! That is what the program is based around.
chinups, dips, arm work, back extension work...that's all accessory fluff (but good fluff!), so it is not necessary. The ONLY goal of this program is to get you to add weight to the squat, bench, deadlift, press and pull while using proper technique. If "it" gets in the way of the goal, then "it" needs to be removed.
If the accessory work helps you progress, then use it. If it doesn't help you progress, then ditch it. If you can't do it, then don't sweat it, it is not necessary at all. Dips and chinups are undeniably the "more necessary" of the accessory exercises, and they are quite beneficial to do, but they are not absolutely necessary for a novice.
Question - What kind of grip should I use on these?
Doesn't matter. Don't obsess over whether you should do "chinups" or "pullups" or "behind the necks" or "wide grip front" or "medium grip" blahblahblah
just pick a grip and get better at it in a progressive manner. No, chinups aren't cheating. No, chinups aren't all biceps (can you REALLY curl your entire bodyweight?) Do whichever hand space variation allows you to work hardest and get the most reps with.
Question - I'm not strong enough to do chinups or pullups. What should I do?
Rack chins are an outstanding way to get stronger at pullups, and they also make for a fantastic way for a bodybuilder type to learn how to hit their lats more directly with the various pullup grips.
Always strive to use full bodyweight, but rack chins can certainly be used if you are unable to do regular chinups. The primary suggestion is to add 2-5 reps per set, because they are easier. i.e. instead of doing about 8 reps per set, try to get 10-12 per set if you do them rack-style. Be very wary of the angle of pull. Don't allow this to turn into a swinging body row-up. Do these VERY VERY STRICTLY. There is no excuse for cheating on this exercise.
Question - I don't want to do pullups or rack chins, can I just do cable pulldowns instead?
No.