Okay, here it goes w/ another one of my idiotic questions....
I've finally reached my goal of being able to perform a chin-up unassisted. My new goal is to be able to do 5 in a row. Yes, I have some work ahead of me!
Today I'm doing a 5x5 on chin-ups. Should I do these assisted or should I try to do 2 in a row and if not, do 5 sets of 1??? Or is there a better way to set it up?
Thanks
PS- I'm using a 4 day split... upper/lower body push/pull routine. Today is my heavy vertical/light horizontal day.
Also, do negatives. If you can't reach say a 5 rep set. Do as many as you can then do negatives for the rest. Mix up negatives with PMDLs method and you'll be cranking out pull ups in no time.
__________________
"Only those who will risk going too far can possibly find out how far one can go." -- T.S. Eliot
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
I had my best improvement when I put a bar up in the garage. I'd do just 1 or 2 every time I walked by. This got me from 5 to 11 pretty quick.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I had my best improvement when I put a bar up in the garage. I'd do just 1 or 2 every time I walked by. This got me from 5 to 11 pretty quick.
+1
I put a chin-up bar in a doorway I walked through a lot and banged out a couple every time, so I was doing 50 or so over the course of a day. One day, lo and behold, I turned the hands over and knocked out some pull-ups. Life was/is good.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Keep on trucking Ark. That method definitely worked for me. 4 months ago I was able to do 1 unassisted chin-up. Last week I did 4, then 3, then 3, then 2, then 1 with 5 extra lbs on me.
At my best I was doing sessions of 100 at least once a week up to 3. Not telling you to do THAT much, but don't be afraid to do them every day or 2-3 days in a row. Even if it hurts.
Volume worked for me too. I ended up just trying to do max sets for about 8 sets over the course of a workout. I was originally able to do about 9-10 on my first set, but by the end I was hitting 20 or so on the initial set and could consistently do 10 on every set.
The bar at home will help as long as you use it. Put it in a visible place. Mine at home is in a doorway I go through daily when playing with the kids into their playroom. The bonus I had not imagined is the kids like using it too.
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
Essentially you are training like a pure strength guy - very high weight, low reps. You want to get as much volume in as possible without muscular exhaustion getting in the way, so multiple 1 rep sets is ideal.
I did this with handstand pushups. I couldn't do one initially. Took me ages to get to one by doing partials and negatives. Then to get from 1 to 5 only took about 6 weeks, if that. I think you'll find you get to pretty quick.
I think so much of the strength at that reg range is neural/skill that it develops quickly if you get some volume.
chin-ups
I can't wait!
Linear Mode
