You can always make chins/pull-ups HARDER but that isn’t usually the problem with getting better at these. Many times it’s your own bodyweight keeping you from doing even moderately high reps.
For my clients, I use two mini-bands choked around the chin-up bar. They then step into the loops and can usually double thier number of chin-ups.
I’ve experimented with one heavy band and sitting in it like a swing. Pretty funny looking doing a sitting chin-up but it works!
[EDIT] I am NOT dissing Ian King here. Not at all. Just giving my 2 cents on what I run into most often.
That’s my problem right now… at 215+, I can only do a couple… and even then, I’m betting I look like a spaz.
The bands sound like a good idea.
My trick at home is, after a couple bodyweight reps, I put my feet up on the dryer (which it directly in front of the two handles I use for palms-facing pull ups)… takes some weight off me and I can usually bang out a bunch more. I suppose I could only put one foot up there and let the other hang to pull a little more weight.
I’m guessing Ian’s tip is for folks who can do however-many-chins, but have been stuck at that number for a while and want to break through the plateau.
I was thinking the same but I don’t really think It applies to high repers either. I like Mr. King but I’m not sure about this tip. having your body be able to do high rep chins is different from it doing heavier chins. The stress on the body is different.
A) you have to hold on for longer and need to practice your grip for higher rep chins
B) It’s about capilary building to facilitate muscle endurance.
I can now do 16-17 dead hang pullups with BW. But I used to train weighted pulls to get higher reps but i found I could do 3’s with an extra 115# on me but couldn’t get past 12 chins. Then a guy i trained with who was in the SAS told me to train BW chins 5 days a week using different rep schemes and pyramiding.
The more reps i get in each day the easier it is to do more chins. Plus having someone spot you through to 20 full reps is good too. It helps get you ready for what 20 reps will be like. After I started spending more time on the bar per day my reps went up fast and are still up. maybe on monday ill be at 18.
-chris
doing a weighted set and then a BW set is awsome though for pushing your reps up.
Right! I know I don’t personally have anyone that’s stuck at specific number of reps (like 12 or 15). But I do agree that upping your maximum strength in that movement would help solve that problem.
In the fall sometime, I’m going to use the Armstrong pull-up routine as an experiment (minus the push-ups). Google it if you’ve never seen it. Not unlike what you SAS friend told you.
[quote]realpeanutbutter wrote:
I was thinking the same but I don’t really think It applies to high repers either. I like Mr. King but I’m not sure about this tip. having your body be able to do high rep chins is different from it doing heavier chins. The stress on the body is different.
A) you have to hold on for longer and need to practice your grip for higher rep chins
B) It’s about capilary building to facilitate muscle endurance.
I can now do 16-17 dead hang pullups with BW. But I used to train weighted pulls to get higher reps but i found I could do 3’s with an extra 115# on me but couldn’t get past 12 chins. Then a guy i trained with who was in the SAS told me to train BW chins 5 days a week using different rep schemes and pyramiding.
The more reps i get in each day the easier it is to do more chins. Plus having someone spot you through to 20 full reps is good too. It helps get you ready for what 20 reps will be like. After I started spending more time on the bar per day my reps went up fast and are still up. maybe on monday ill be at 18.
-chris
doing a weighted set and then a BW set is awsome though for pushing your reps up.[/quote]
You’ve had luck upping your reps by playing with the number of reps you do each day.
Surely you can see that you can also improve yourself by playing with the amount of weight hanging from the bar?
Yeah dude that is the exact one they use and exactly what i’m doing right this moment. I really like it. I don’t do the push up shit either, I use dips right after the chin training. Dips beat the vag off of push ups, unless one is using single arm push ups, a favorite of mine because im a single arm fanatic. I crave the legendary single arm chin.
-chris
[quote]derek wrote:
In the fall sometime, I’m going to use the Armstrong pull-up routine as an experiment (minus the push-ups). Google it if you’ve never seen it. Not unlike what you SAS friend told you.[/quote]
Oh for sure, but It is just that there is so much more than poping # on. you really have to do both as far as ive ever seen. Any one I know who can do 20+ had to train with both extra wieght and reps or is a gymnast/climber and weights about 150.
[quote]wires wrote:
realpeanutbutter wrote:
I was thinking the same but I don’t really think It applies to high repers either. I like Mr. King but I’m not sure about this tip. having your body be able to do high rep chins is different from it doing heavier chins. The stress on the body is different.
A) you have to hold on for longer and need to practice your grip for higher rep chins
B) It’s about capilary building to facilitate muscle endurance.
I can now do 16-17 dead hang pullups with BW. But I used to train weighted pulls to get higher reps but i found I could do 3’s with an extra 115# on me but couldn’t get past 12 chins. Then a guy i trained with who was in the SAS told me to train BW chins 5 days a week using different rep schemes and pyramiding.
The more reps i get in each day the easier it is to do more chins. Plus having someone spot you through to 20 full reps is good too. It helps get you ready for what 20 reps will be like. After I started spending more time on the bar per day my reps went up fast and are still up. maybe on monday ill be at 18.
-chris
doing a weighted set and then a BW set is awsome though for pushing your reps up.
You’ve had luck upping your reps by playing with the number of reps you do each day.
Surely you can see that you can also improve yourself by playing with the amount of weight hanging from the bar?
Mixed pyramiding is what got my numbers up. I was stuck at 12-13 for a long time, then started doing this pyramid up to level 10:
1 x pullups
2 x pushups
3 x squats
I would rest as long as needed, reducing rest time each week. After about 8 sessions (1 a week), I got my total rest time down from 25 minutes initially to 6.5 minutes. At that time I tested my max pullups and it had gone from 12 to 23.
I swithced up my pyramid day to 1 x pullup and 1 x one-arm pushup each arm and my most recent max is now 28 pullups at a bodyweight of 200.
I am also working on one-arm pullups 2 other times a week.
That’s hot dude. I also really find the pyramids to be great, they really get a ton of reps in for the day. I usually rest 10s per previous rep a la the armstrong prog. Once I hit twenty I’m going to switch up the training to heavier weights for a month after I get up to 10-15 clean pistols with no balance help.
-chris
[quote]uberswank wrote:
Mixed pyramiding is what got my numbers up. I was stuck at 12-13 for a long time, then started doing this pyramid up to level 10:
1 x pullups
2 x pushups
3 x squats
I would rest as long as needed, reducing rest time each week. After about 8 sessions (1 a week), I got my total rest time down from 25 minutes initially to 6.5 minutes. At that time I tested my max pullups and it had gone from 12 to 23.
I swithced up my pyramid day to 1 x pullup and 1 x one-arm pushup each arm and my most recent max is now 28 pullups at a bodyweight of 200.
I am also working on one-arm pullups 2 other times a week. [/quote]
How’s your grip? If your grip is still good you should cheat up a couple reps using your legs. I find that even just putting the back through the range of motion really helps get that work capacity up. Or have someone spot you for a few more reps. Or do some forced negs. I found forced negs really helped pop up the grip and work cap.
-chris
[quote]xjayx300 wrote:
my pull-ups suck…
I can do 6 pretty easy, then my back is shot…[/quote]
