Hypertrophy II, Close-Grip Chin-ups...

embarrassed2sayit · 10-29-2009, 02:51 AM

I'm doing Hypertrophy II right now. Yesterday night, it called for me to do 3 sets of 12 reps of Close-Grip Chin-ups. However, I could only do 3 sets of 3/3/2

. Do you have any suggestions for me?

jbb · 10-29-2009, 08:39 AM

You need some assistance so that you can do the recommended reps. Some options:
- Get someone to help you. They can hold your feet or your waist to help.
- Use some resistance bands connected to the bar to help you.
- Put your feet on a chair, and place the chair far enough away that you aren't getting to much assistance from your legs.
- If you are a member of a gym, it might have a machine that provides assistance for chin-ups & dips. This is my favorite option.

embarrassed2sayit · 10-31-2009, 02:51 AM

Quote:

Originally Posted by jbb

- If you are a member of a gym, it might have a machine that provides assistance for chin-ups & dips. This is my favorite option.

My gym does indeed have this machine. However, due to the way the overhead bars are shaped, it is not possible to do a "close-grip" chin-up, which is what is called for in the workout program...

Also, when I use it to do dips, it is not possible to lean forward and work the chest more. The machine is set up so that you are pretty much vertical when doing the dips... Suggestions?

Espi · 10-31-2009, 05:36 AM

If you can't do as many close-grip chinups and you don't want to use the assisted machine or don't have one, the next best thing is the 'fat man pullup' or inverted row, which is basically a pullup/chin with feet on the floor done in a Smith or a barbell hanging on the supports in a power cage.

You can make them harder again by putting feet on a bench. I've done them while wearing an empty back pack and put dumbbells in those..

uberllama · 10-31-2009, 09:36 AM

Also, chin ups take time, plain and simple. When I started NROL, I couldn't do any. Now I can do a lot. Give yourself a chance. Maybe on an off day, go in and mix up some weighted chin ups with unweighted, and do some bicep exercises. Sure chin ups are compound, but there's a lot of arms involved.

MC428 · 10-31-2009, 11:02 AM

don't worry embarrassed I just started HIII and while I can definitely do more chin-ups than when I started the program I still need to use the assisted chin-up/dip station when the program calls for high reps. I'm also curious about the machine you're using for dips as dip/chin-up/pull-up stations are all pretty universal with two posts parallel to the floor and roughly shoulder-width apart. You should be able to introduce an angle with no problem.

xanderd · 11-02-2009, 09:54 AM

I highly recommend a yoga band/resistance band - its like a giant rubber band.

hang it over the Smith machine bar, then put one end through the loop of the other side and pull it tight - so its looped around the bar. Kneel inside the loop of the band and do chins and it provides assistance at the bottom of the rep.

SonInLawOfSam · 11-02-2009, 04:19 PM

You can also try doing negative chin ups. Focus your efforts on the negative or downward motion. Grab the bar and jump up to the top position and then slowly lower yourself to the bottom, then jump up again for the next descent. It might seem ridiculous, but it can really help with strength and endurance gains when you're starting out.