Progressing On Chins

Bigger Stronger Leaner Competitive Bodybuilding
1

Okey, I just decided to progress on my chins / pull ups for awhile, current max is 12, I dont realy care about the reps, I want to eventualy get a one arm chin, but it?s one way to measure where I am at the moment .

I was thinking about doing chins 3 times a week, one strenght focused day with 2-4 reps with additional weight, one with reps, rangeing from 7-10 , and then one 5x5 easy day.

Thuseday - Strenght focused
Thursday - Rep focused
Saturday - Easy training.

any tips ? shoud I skip the rep focused day and do strenght focused instead?

anyone with experience on this ? I realy want to progress abit on this now =)

2

Hi Lindlow,

I too have been working towards a one arm chin for a little while (although I took a break for a couple of months). One exercise that you might want to try adding in are “one arm comedowns”.

Basically it’s where you take a narrow mixed grip on the bar (hands facing each other), pull yourself up and then do a slow one arm negative. Of course in the beginning it might not be so slow. Then re-grab the bar with the free hand, pull yourself back up and do a negative with the other hand. Repeat until you’ve reached your target number of repetitions/sets (you may want to start with one rep per set per side to start and then gradually increase the number of reps per set).

As for a weekly design, if you’re already going to do a ME day and a RE day, why not do a DE day? I think a Westside based template could work very well for working towards a one arm chin (although admittedly I haven’t tried it).

On your DE day you could try speed pull-ups, clapping pull-ups, or even monkey jumps if you have access to an incline set of monkey bars.

Good luck and good training,

Sentoguy

3

You might consider eccentric training as well every few weeks on heavy day. Just get up ansd hold then lower your self in a one arm chin.

It works for getting regular chins I cant see why it wouldnt work for one armed and even partials working from a box doing partial one arm chins and slowly lower the box as you get stronger.

Phill

4

A friend of mine is a rock climber and he swears by practicing with a length of rope for one armed chin-ups.

Basically the idea is you have a length of rope with knots every 6 inches attached to one side of the chin bar.

You start with one hand grasping the bar as normal and the other on the uppermost knot and perform a chin/pull-up.

You basically work your way down over time until you can do the chins with one arm free.

5

coud something like this work then ?

Week 1 :
me day - 5x5 10kg
rest
re day - 8, 10, 10, 8, 6
rest
de day - 4x5 explosive

week 2 :
me day - 2x10 alternating comedowns
rest
re day - 9 - 10, 10 , 9 , 7
rest
me day - 5x5 12 kg

week 3 :
de day - 5x5 fast
grip day - 5x5 towel pull ups
rest
me day - 10x3 18 kg
rest
re day - 10, 11, 11 , 10, 6

week 4 :
me day - alternating comedowns
rest
re day - 10 , 13, 14, 10, 6
rest
me day - one armpull ups with a towel on the other hand 4x4

.

Anyone have any sugestesions? I thought I might post a training log on this thread aswell, coud be interesting :slight_smile:

6

okey, so I?ve done some training now : )

thuesday (rep day) - 8 , 8 , 10 , 8 , 6
thursday (me day) - 10kg x5 x4 x3
saturday (easy rep day) - 8, 10

notes :
me and my dad just changed to low rest. rest is for like 30 sek, and we usualy do drop sets now aswell, that?s why I chill abit on going to close to failure on the chins, I dont want to eat my cns, but I dont now if I will do that, but yeh, anyway.

1 month chin training with low rest periods high reps.let?s see how this will effect my chinning.

I am usualy kind of out of breath when I get to the seventh so I bet that this will be good aswell. today 10 was freaking easy, feels nice.

any more tips ?:slight_smile:

7

try using a rope or a towel for chins and pullups to vary your training and increase your grip strength while doing it.

8

okay, one more week have passed

did:
me day - 10kg x4 x3 x3 x3
de day - 5x5
rep day - 8, 8, 10 , 12

and I maxed out today at a weight of 77kg and 182 and got 15, a new record :), this was after an easy deadlft / row session so I might coud?ve gotten one or two more :slight_smile: .

these wherent down at a full strech, arms almost fully extended.

changeing from chins to pull ups for wahile . let?s go break new records !

9

I would say once every five days just right. You wouldn’t deadlift three times a week?

Try german volume training, so if your max is 12 do ten sets of 6, and every workout add one more rep when you get to 10 sets of 10.

Start adding weight and continue the process.

I imagine you’ll have to have trained yourself with significant added weight before you’ll be able to do a one arm chinup.