Alright, I’ve been going to the gym for about 1 1/2 years, I’m 6’0, 170lb (move over Arnold). I currently do two sets of chins, AMRAP (As Many Reps As Possible), unfortunately for the last four workouts this has been 5 reps for the first set, 4 reps for the second. The first couple of reps on the first set are easy, but I absolutely can’t manage a 6th rep, there’s no strain or pain, and very little upward motion. The workouts with chins are placed about 4-5 days apart, and I’m never sore before the workout(I don’t get sore in the associated muscles anymore, either), I also do the chins before any other bicep/back exercise. What can I change to start making some progress? It’s really disappointing to keep getting the same number of reps every single time, all my other lifts are improving very well. Thank you in advance for any responses.
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Try Pavel’s ladder technique, 1 rep then rest as long as a partner would do a rep, then 2 rest, 3, rest etc. he discussed it in his t-mag interviews (The Evil Russian speaks)that should help.
I found a great article for chins quite a while ago, I don’t think I can post a URL address here but if you go the google serch engine and enter
“Alternate approach to synaptic facilitation” the first hit should be Pavel’s Ladder. Read the article, get a chin up bar set up in your lounge room (the wife will get use to it)and away you go. I started with almost no chin up strength, now I can hit 12 strict wide chins and I’m adding weight on my back days at the gym.
Try ladders to bring your chinup volume through the roof i garentee that you will gain lots of quality chins to you total amount. just do a forum search for “ladders” or “pavel’s ladders”.
Search T-mag for the inteveiw with Pavel “The Evil Russian” his “ladder” method is great for bangin’ out hella chins, good luck. 'Til my casket drops, outlaw.
Start doing ladders. Pavel Tsatsouline uses ladders for upping the amount of chins you can do. Many others on the forum have tried it and have made great progress.
Clarence Bass gives a great personal account of using Pavels methods for increasing reps on chins. I’m assuming it’s not your grip that’s giving out. You can also double up with rows to help out with upper back strength.
Oof! Chins - my great nemesis. I’ve had success by concentrating on the eccentrics. Method 1: go really, really slow as you lower yourself. Method 2: go really slow and stop every few inches and hold the position as you lower yourself. Method 3: when you can’t do any more concentrics, find a way to climb up to the bar so you can continue eccentric only movements. Method 4: forego the concentrics all together for a while and do only weighted eccentrics.
Another thing to consider is -- don't do chins at all for a while. Chins is one of those moves with which I can develop a mental fatigue after a while. When I come back to them after a break, I invariably do better.
I turned 40 today and I’m more than just a little pleased to be able to say that at 6’, 200 lbs I can do 3 sets of body-weight chins in the 6-8 rep range. And I couldn’t do even a single rep when I was 20 and only weighed on 165!