In the gym, the deadlift is quite possibly the ultimate test of manhood and is often referred to as The King of all Exercises. The task is simple – see that really heavy barbell over there? Now go pick it up. Looking in from the outside, it would seem like a simple task that doesn’t require much thinking or technique. But nothing could be further from the truth. When broken down, the deadlift it a very technical lift, and is quite difficult to master. It might appear that the movement is simply a hip hinge which is present in many activities of daily living. However, it’s not so simple under heavy, heavy loading.
“Friends don’t let friends skip leg day”
It’s become somewhat of a running joke in the fitness community to poke fun at guys with massive upper bodies supported by a pair of scrawny legs. Lifters tend to train the muscles they can see in the mirror, which results in weekly workouts consisting of nothing but bench press and curls. While this may result in a physique that looks decent to the untrained eye, especially when viewed from the front while wearing sweatpants, it will look imbalanced, asymmetrical, and weak to those more versed in bodybuilding. And when it comes to athletics, without a good set of wheels, you’ll be left in the dust. Being a great athlete has much to do with transferring forces, either from the ground into an implement, or from the ground into an opponent. The stronger your base of support (legs), the more force you can create and the more athletic you’ll become, assuming power and coordination remain unchanged (they’ll likely increase with strength training).
“How much ya bench?”
If you’ve spent any more than a month in the gym, chances are you’ve been asked or have at least heard the phrase “how much ya bench?” The bench press is a strength staple and is considered one of the ultimate measures of gym prowess. But despite it’s popularity, proper technique, and more importantly, how to increase numbers on the bench, seem to be somewhat mystified to the average gym rat. Most guys will get up to around 225 lbs by just going in and benching regularly, and those that get anywhere near 315 lbs are considered freaks at most commercial gyms. But it doesn’t have to be this way! You too can build a big bench if you follow some basic tenets.
So you wanna get more chin-ups, eh? Please allow me to assist you in achieving this feat. There are many ways to go about it, so rather than just naming my favorite method, I’m going to cover a variety of the most popular methods and techniques used by lifters and coaches to increase your ability to get your chin over the bar – either with more reps, or with more weight. Will these methods work for you? You bet!
Before I delve into the article. it’s important to cover the key differences between the chin-up, pull-up and neutral grip pull-up, as many people do not know the difference. The chin-up is performed with a supinated grip, which essentially means that your palms will be facing you. The pull-up is performed with the palms pronated, which means that they’ll be facing away from you. And the neutral grip, sometimes referred to as the parallel grip, is performed with the palms facing each other.