Photo Credit: Igor Huerta Garcia
6 Steps to Chin-Up Strength
This method will boost your chin-ups fast:
- After a few warm-ups, add a little weight with a dip belt and do 5 reps.
- For the next set, add a little weight and do 4 reps.
- Then add a bit more and do 3 reps.
- Add more and do 2.
- Now do a single rep that's heavy for you, but can still be performed with a good deal of power and explosiveness.
- After this, do two sets of bodyweight chin-ups for as many reps as possible (AMRAP).
Each week try to add a little more weight to the top single and more reps to the back-off sets.
The driver in all of this is using the right amount of weight for the top single. It shouldn't be a grinding single. This is key because when the single is very difficult to complete, it'll tax your nervous system to the point where your back-off sets just suck. You won't be able to do as many bodyweight reps as you could've and you won't experience the same benefits.
related posts
Fix Your Metabolism With Weight Training
It's an easy to trap to fall into: poor diet planning combined with too much of the wrong kind of training. Here's how to repair the damage.
Tip: Heel-Elevated Step-Up
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
Tip: Do Squat-Lunge Supersets for Quads & Glutes
This vicious low-body combo builds muscle, challenges your conditioning, and burns fat. Here's how to do it.
The Most Hated Machine in the Gym
The Smith machine is used by bodybuilders, strongmen, and powerlifters. And they're bigger and stronger than you, hater. Maybe it's time you learn to use it right. Here's how.