Negative Chin-ups to Hit Rep Goal?

Training 5/3/1
1

Jim, what’s your thoughts on negative chins to hit 50 total reps? Not the whole 50, just when I gas out. I have trouble doing 10x5 in my later sets.

2

Full ROM and use less reps per set

3

I have never done them so it’s hard for me to say. Just shoot for a total rep goal per workout or per week.

4

Would 25 total reps suffice per workout and then aim to build up volume from there?

5

I just did 40 pull ups but I haven’t follow my prescribed routine for that exercise. It is a Pull Up 5x10 but it was 8 sets(8, 7, 6, 5, 5, 4, 3, 2) with 80 seconds rest in between. The quota for that exercise was 50 but I can only do 40 because I’m already struggling as you can see on my reps. That’s a good thing since I still have time to improve and hopefully hit the actual routine. The thing is, do full range of motion but do as many sets or reps as you can to hit that mark. Soon, you will be hitting 5x10 in no time.

6

Thanks vorsillion. I am similar, I start off at 6-7 reps then rapidly decrease (say 4-5 reps in my second set and so on). Maybe worth a longer rest period? 2 mins to 3 mins.

7

[quote]Nathan87 wrote:
Would 25 total reps suffice per workout and then aim to build up volume from there? [/quote]

Yes - that’s fine. Just start with a goal reps and slowly build up over time. 10+ years of consistent work will pay great dividends.

8

Thanks Jim.

9

[quote]Nathan87 wrote:
Thanks vorsillion. I am similar, I start off at 6-7 reps then rapidly decrease (say 4-5 reps in my second set and so on). Maybe worth a longer rest period? 2 mins to 3 mins. [/quote]

2 to 3 mins is fine. Going more than 5 mins decreases the intensity in my opinion - you know it right away when you feel cold. Remember, assistance work is about building muscle and you have to keep that intensity.