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Chin ups

T

toasted

Guest
I got my power rack yesterday and it has a bar for doing chin ups(muscle motion rack). I gave them a try last night and i can do around 6 or 7. How is the best way training to increase the reps I can do.

I know I need to do them to get better but is there any training methods out there specifically for chin ups.
 
Ladder chins works well. Also with some extra weight, say a 2-3kg chain around your neck

Ladder is reps like this.
1
2
3
4
5
6
7
8
9
10
Then you can go back down if you like.
 
ive also found if as u get stronger and if your on a mass bulk.. The amount u hang round your neck/waist goes down. Strength doesnt grow in corelation with your size.
 
you could always do the traditional way of progressive overload. Let's say you do a max of 7.

Today for example you could do 3 or 4 sets of 5 reps. The next session (provided that you got all your reps in) you'd go for 3-4 sets of 6 reps. The next week, provided that you got 4 sets of 6 reps you'd...you probably know.

When you get to a stage & your doing 4 sets of 8 reps, imagine how much muscle you would've gained!!


note you could also do the ladder.
 
I found the best way to build up the chins, which is also how the Army builds up bodyweight work, is to simply go for a certain total in each workout.

For example, on day 1 you go for 10 reps - whether it be 9,1 or 2,2,2,2,1,1, or 6,4 or whatever doesn't matter, just get 10 in all. Day 2, do 11. Day 3, 12. And so on.

When you can do 50 chinups in one workout you will usually be able to do 10-12 in one go.

From there you can do the same with weight added.

I found it helps the grip a lot, too.
 
Ladders are best done with one or two people.

A good adjunct to chin-ups are pullovers.

Machine pullovers, pick a light weight do as many as you can, then run to the chinup holy lat burn.
Another fine method is negatives after going to fatigue

Do as many as you can throughout the day.
 
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