Weighted chin up progression



  • Gents, thought I'd share this with you ( well Paeks, JK and maybe TR cos I don't think anyone else will read it )
     
    http://www.nogym.net/bs-progression-100lb-weighted-chin-ups/
     
    I've tried a few of these sort of things before and all I ended up with was tendonitis but follow this program nice and close and you won't be disappointed. A light bloke like JK should smash this out of the park !



  • Cheers bro.
     
    I was talking about this fulla in another thread - he's doing a chin up challenge, but more about volume and frequency than going weighted.
     



  • Awesome will give it a go as would love to add more weight to my chins



  • would love to add more weight to my chins

    Pie also does that very effectively.



  • Think I might need to make myself a pull up station, always been my weakest exercise, but know the benefits of them even with the limited exercise I do.



  • I have a park nearby that I do mine at. It's when I turn up without my children that it looks dodgy. They make good weights when they are there though......there's also other blokes who pop down to the park every now and again for a bit of a "street workout" so I feel slightly less of a dick, they tend to be short 65-70kg jokers though.
     
    I had a look at that vid Paeks. That guy sure does talk a lot but much of what he said makes sense, The gymnast example particularly. I think it's a lot tougher for those of us 100kg + but as ya get older you tend to try and listen to the body a bit more. I don't want tendonitis again, that sux balls.
     
    Jump on this though fellas, I recommend 3 minutes rest between sets, full ROM too. I found I could go up a couple of kg a week pretty easily but make sure you have that week off as recommended.



  • Going to start adding a bit more weight to my pull-ups. Currently only adding 10kg and aiming for 8 to 10 reps but might drop the reps a wee bit for more weight



  • Going to start adding a bit more weight to my pull-ups. Currently only adding 10kg and aiming for 8 to 10 reps but might drop the reps a wee bit for more weight

    Yep I think doubling the weight and halving the reps could be a goer for you dude. When people talk about a max amount they can chin I think it's your weight plus whatever weight you add so that way you'd be repping about 100kg ( which Paeks and I can do without adding anything haaa )
     
    I read that Scottish No 8 turned centre Richie Vernon can chin 174kg, he is the best at the Glasgow Warriors so basically that's his weight ( listed at 102kg ) plus 72kg worth of plates. Fucken excellent effort.



  • Weekend was spent doing some gymnastic inspired type shit at the park ( Facebook friends of mine will know from the photos ). Good fun doing some kind of upside down chins, a real challenge to get the balance right and not toppling over all while being encouraged by a 5 and 7 year old ( I think they were hoping I'd fall on my head ). After that I took the boys to smash some tin at the gym nearby, who knew the Hutt had so many facilities ?



  • is this pull ups, or chin ups?
     
    I do strict pull ups, fwiw, which is slow up and down, rest at bottom full straight arm hang 2 seconds
    max is now 15
    92-93kg, at say 15% fat.



  • I think pull-ups
    A lot of people use the term interchangably but of course they are not the same



  • Pull-ups are fucking hard.  I've been doing this program which is weightloss, but involves various other exercises to help tone.
     
    When I started, I could do 0.  2 months later, I can now do 6 before I die on my arse.



  • Yeah what I'm doing are definitely chins as opposed to pull ups......Fantastic effort there Wairau !
     
    I'd like to be able to do 20 chins in a row. That's my aim for the next couple of months.



  • Still frustratingly stuck on 16 in a row, well 17 if you count a bit of kipping at the end.........
     
    Weighing in around 102-103kg though so that's a fair effort I keep telling myself. Anyone else want to do a footy show style chin up contest ?



  • nah bro, don't wanna break my arm!!
     
    That is a good effort. Especially as you are a tall fulla and long arms + full range of motion makes for pain!! One way to get more value when you are fatiguing is to use a rubber resistance band - either start with it or save it for when you start to fade. Should help you get out of the bottom of the lift but not give you too much help at the top.
     
    Last time we did a crazy pull up session that was my trick.



  • nah bro, don't wanna break my arm!!
     
    That is a good effort. Especially as you are a tall fulla and long arms + full range of motion makes for pain!! One way to get more value when you are fatiguing is to use a rubber resistance band - either start with it or save it for when you start to fade. Should help you get out of the bottom of the lift but not give you too much help at the top.
     
    Last time we did a crazy pull up session that was my trick.

    I like what you did there.
     
    What I'm referring to though is a contest I saw on the footy show in which Beau Ryan took on some young fella who I'd never heard of, both smashed out 23 if I recall so comforting to know I am somewhat within reach at a higher bodyweight.
     
    I think it's an ongoing thing so will be interesting to see how the bigger units go, big Mahn confessed to not being able to do one which isn't a huge surprise. I find it hugely ironic that he calls Vautin "fatty".....



  • What I'm referring to though is a contest I saw on the footy show in which Beau Ryan took on some young fella who I'd never heard of, both smashed out 23 if I recall so comforting to know I am somewhat within reach at a higher bodyweight.

    Proper pullups or just chins?



  • Chins AKA the "easy" ones. I read somewhere they are a truer measure of UBS considering you can haul more/do more reps than with pull ups.
     
    All Black Captain Taine Randell could apparently do a grand total of TWO of these when they were doing strength training in the highlanders back in the day. Mind you he seemed to have the thin arms with a solid motor physique which would have made it hard.
     
    So there's your first target to beat JK :fishing:



  • Still 16. Starting to feel a tiny bit sore in the tendons round the elbows so a bit of deep heat and rest might be a goer. Anyone else had a crack at this ?



  • Haven't done chin ups for ages. We do pull ups from time to time but nothing regular. Might have a nudge at this in the weekend though... but to double/triple check we are talking palms facing chest chins aye? rather than wide grip pull ups palms facing away...