I am working on improving my chinups, and I was wondering if anyone can give any tips on improving in this area. I can do around 5 right now, and have been just trying them whenever I can.
I am doing NROL FLI right now, and I know chinups become a big part of the later programs, and I want to be able to do them!
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I probably got it from Charles Staley, reduce the number of reps in a set really low, even one, and increase the number of sets. I started with one minute rests between sets and reduced rest time as I improved. I went from having trouble doing one, to doing over 50 in half an hour. And this was super setting them with pushups, feet on a bench. Because my lower arms always hurt I ordered The Stick, and started doing deep massage on them. That helped a lot. Incidentally all of this didn't improve my pull ups, so now I am working on those.
I agree with Rob. Chin/Pull-ups seem like they only get better with volume. Just try to find all kinds of different ways to keep doing them.
For instance, I have noticed an improvement already in my chins from the cross fit stuff. These are different workouts than I have ever really done. Instead of sets of x, or using x amount of weight, you just start a stopwatch and see how long it takes to do 50, or 30, or whatever. Knowing that you have to take breaks, but racing against the clock just pushes to do as many as you can each time, and then improve on that next time.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Yeah, just mix it up. Like always do 10 of either before or after all your workouts. Or first thing in the morning. Just get some volume in. Your body should respond pretty fast if you are always tossing variations in here or there.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
I would recommend using bands of varying strengths until you can pump-out 8-12 reps x 3 sets. I've had very good success with them and even have my kids using them for a variety of exercises.
It's a cheap fix if you don't have a lat-machine.
Good luck!
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Sounds good guys. Maybe I should do supersets of chins/pushups/pullups. 1 or 2 each set, set the watch for 10 mins and do as many as I can?
I've done some Navy Seal type workouts where you pyramid 1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/ 4/3/2/1
Chin-up X 1
Push-up X 2
Sit-up X 3
They hurt.
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Thanks to everyone for the help on chinups. I am doing my routine 3 times per week, yesterday being my 3rd go at it. I basically sucked from the first two times. I just couldn't pull myself up more than 2-3 times. Then just 2. I will keep plugging away though, persistance and all that.
Just one quick question. When I lower myself, I get just to the point of my arms not being straight, then I go back up. Someone told me to actually get the arms straight, then up again.
This doesn't seem right to me for a variety of reasons, one being you could hurt something in the shoulder area...
You don't want to lock your elbows out, but you do want to go low enough that your arms are essentially straight. It is possible to do that and not lock out your elbows.
That's another one of my pet peeves I see in the gym - guys doing chins/pulls and their elbows hardly (if it all) extend past 90 degrees. You've seen 'em - their heads only move up and down about 12 inches - I bite my tongue and move on.
I always go until I am fully extended. as in no pressure left on the arms, only hanging from the hands. I don't know if this is right or not, but it does keep me from fudging what my starting position is.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Help with chinups
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