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In Parts 1-3 of this series, we talked about bulking up your deltoids, …
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“Chained Pull-ups: You won’t need that heavy of a chain, but this can add a great amount of difficulty to what may be a very simple exercise for you. As you pull yourself higher, you will actually increase in weight (as the chain rises). Thus, it makes the exercise harder and harder the closer your chin gets to the bar.”
  
 
wow!! i live this tip.. i never fully understood how it worked.. i always thought it was just added weight..i never thought about it getting harder once you reach the top of the pull up! nice!!
 
i no lots of negatives when i cant get anther set..
 
i think this is to advanced for me because i am still working on increasing regular pull ups however a great tip to think about in the future

yeah, with all the links laying on the ground at the bottom of the pull, the chain will get heavier as you pull yourself higher, pulling the chain up a link at a time with you, increasing the weight. that’s the whole point of using chains instead of just putting weights, since it adds a stimulus that changes in the middle of the lift, making it a little bit harder. 

another great trick is to use some bands and hang kettlebells or plates off the end of the bar. i’ve heard this called the “bucking bronco” since the weights will kinda bounce around as you perform the lift. it can be a little dangerous, so you should use lighter weights, but it can really tax your stabilization muscles and make things interesting.

I was just reviewing an article from Charles Staley and he also recommended less reps more sets. Training at less volume per set and keeping the speed up. More explosive. Instead of try to perform a slow struggling effort. Made sense to me. Which I believe also goes with a few other professionals I have read.

i think its good to mix it up.. high and low reps have there place.. i am not sure if i even favor one over the other…………. 12-15 reps for 6-8 reps….. well at least for me..
 
maybe low reps are more taxing on the body but i dont get that same ripped look from just doing low reps..
 
 i guess everyones different an has different goals..

I don’t think that is the point. The reps are more important in building strength and endurance if you are trying to improve your performance. It would be in a weak body part and not every exercise. Maybe an area you struggle with. If some one is weak at pull ups why do a bunch of poor formed exercises. Do a few with good form with good speed. More sets less rep. A training tool not a way for every lift.

As for ripped look reps are not going to make a ripped look a great diet will. There might be a different training improvement muscular endurance strength. Hitting the largest musle groups with a lower rep scheme and doing some accessory work with some lighter loads and more reps will be plenty to become ripped.

i totally see your point.. you should do less pull ups but with perfect form rather then bad form.. i am not talking about form though.. AND yes!! diet is what will give you that ripped look.
 
i still think doing both high and low reps works best for me.. maybe not everyone but i see a difference when i mix them both in.. i still think you can build muscle with a rep range of 12-15 reps as long as you push hard and intense.. time under tention plays a big role here to…
 
if someone does not have a good muscle foundation to begin with then doing low reps lots of sets will be a nice shock to the body however once you reach our level.. mixing it up works well.,. imo…

No doubt!

I did strict pullups with chains the first time and was completely wrecked the next day. And, I was humbled that day haha. It really is a whole new animal. It made me sore in spots I really hadn’t felt before. I was definitely humbled by it, but it was a tremendous exercise. I haven’t done it again just because I haven’t grabbed another chain yet (my gym doesn’t have them).

new york sports club does not have that either .. hahah ai dont think we ever will.. plus i dont think i could do them..
 
wait!! would it work with assisted band pull ups with chains?? that is the same idea >right??

bands would work the same way

wait.. you mean work the same as chains for give you the same effect with the chains

Sure the further the band stretches the greater the resistance. the more links pulled from the floor would add resistance.