I’m currently using Waterbury’s 25 rep method where I get 25 total reps no matter how many sets, terminating the set when the movement slows down.
I’m doing chins in straight sets with 1 min rest between each set.
Typically I’ll get something like:
1st set: 11 reps
2nd set: 7
3rd: 3
4th: 2
5th: 2
After the second set I’m basically gone. Does this seem odd?
The last rep of each set is definitely an effort - and each set basically ends 1 rep short of concentric failure. (Maybe I’m pushing a bit further than this method requires?)
I’ve considered changing my program and supersetting chins with shoulder presses or dips … or perhaps doing more of a standard 5x5 and making sure I get 5 reps per set before either adding weight or increasing reps.
After your 5th set of chin’s what exercize do you follow that up with ? I would recommend another back exercize like maybe wide-grip Lat Pulls if your not doing that already.
I often question some of Waterbury’s stuff, but who am I?
You could attempt to limit yourself on the first set, or preferably try his 10x3 approach. I’ve had some success with the latter, being fairly heavy (226 @ 5’10") and very fast-twitch neurally-efficient oriented.
You are basically not strong enough in your arms to do the chins. Stop at 2 sets and then move the other 3 to cable chins with the intention of doing more reps. Work on the bw ones to an even 15 and then lower the reps to 10 but do 1 set. Elimninate 1 set of the cable ones and do the same until you can do all sets bw around 10.
Also take 2 min rest or more between sets until you get your strenght up.
Thanks Joe D. and Radjxf for some helpful sane responses. Thanks triple & sawa for your insane surreal ramblings … while not helpful in the slightest, they were good for a laugh.
I think I’ll go with Radjxf’s suggestion for 10x3 - I’ve been tossing up between 10x3 or EDT for my next program (done both before with decent results) As EDT is a bit too similar to what I’m already doing now 10x3 looks the deal.
If you do to many chins when you arent strong enough, sort of like sawa said, you risk injury in your shoulder joint. I know it has happened to me. I had to quit pull-ups for a couple weeks because my rotator cuff was close to dislocation because I over did it on pull-ups/chin-ups. You should make use of the accessory exercizes as well as the classic “chin”.
The thing is if you do chins, or pull-ups and come crashing down as fast as you can letting yourself hang loosely that is where you risk injury. If you do the exercize 100% correctly, and semi-slowly then carry on . But then again I see so many people doing them wrong I dont know who to trust. Post a vid if you can
I’ve always assumed that meant you are predominantly fast-twitch in those muscles. You could capitolize on that with 10x3 as suggested, or I’ve found negatives work well for building endurance in this situation.
from personal experience most ppl tend to be very fast twitch dominant in vertical pull motions with could prolly explain this pattern
but honestly the simple answer here is dont do 11 on ur first set use the biofeedback CW suggests but do like 6 ur first set and go from there… see if u can’t do something more like 65554
stopping before the reps slow down is a good method despite alot of ppl being skeptical of it… but dont be afraid to go to failure on the last set of the exercise 6555 all done quickly last set 4-5 and take it to failure if u need to
EDT employs these same principles less explicitly and is probably one of the most productive programs ive been on
