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10/20/2017 1:01:18 AM
9/22/2017 12:11:25 AM
Posted: 8/11/2005 12:07:36 PM EDT
A few months ago, a member here posted a pull up work out. If you are still here, could you please repost it, or IM me with the info! I searched, but no luck!
Thanks,
Sean
Link Posted: 8/11/2005 12:11:41 PM EDT
IM sent
Link Posted: 8/11/2005 12:17:55 PM EDT


Just avoid the Hutchence technique.
Link Posted: 8/11/2005 5:18:11 PM EDT
[Last Edit: 8/11/2005 5:20:07 PM EDT by 338winmag]
email sent.

Any questions hit me up.

FWIW
I did 17 chins today, followed by 15, followed by 15, followed by 15.

When I started about a year ago, I did 6 my first day.
Link Posted: 8/12/2005 7:25:32 AM EDT

Originally Posted By 338winmag:
email sent.

Any questions hit me up.

FWIW
I did 17 chins today, followed by 15, followed by 15, followed by 15.

When I started about a year ago, I did 6 my first day.


Thanks 338winmag!
I got your IM and replied! Which E-mail did you send it to....It may have gotten lost! If you get a chance, could you please E-mail it directly to me at Easyriders317@aol.com
Thanks again for your time,
Sean
Link Posted: 8/12/2005 7:30:30 AM EDT
IF somone could send it to me as well I'd appreciate it.
Link Posted: 8/12/2005 7:34:37 AM EDT
is it a secret? why not just post it here?
Link Posted: 8/12/2005 5:03:29 PM EDT

Originally Posted By hardcorps1775:
is it a secret? why not just post it here?


Please....
338winmag I never got your e-mail!

Thanks again,
Sean
Link Posted: 8/12/2005 5:11:50 PM EDT
Link Posted: 8/12/2005 5:13:28 PM EDT

Originally Posted By hardcorps1775:
is it a secret? why not just post it here?



+1 Post that bad boy....
Link Posted: 8/14/2005 7:28:39 AM EDT

Originally Posted By ChrisLe:

Originally Posted By hardcorps1775:
is it a secret? why not just post it here?



+1 Post that bad boy....



Ok here you go.... There are 2 here. I like the second one best.


Keep Your Chin Up
How to master the king of relative strength tests
by Christian Thibaudeau

Chin-ups are a strange animal. They can humble the strongest lifter as easily as an unsatisfied ex-girlfriend. On the other hand, mastering the art of the chin-up — doing lots of solid, easy reps — is always impressive and is generally well correlated with a good overall physical condition and solid athletic potential.

To dominate this exercise, one must possess a strong back, strong arms, a firm grip, lots of body control, and strength endurance in the forearms and hands. This makes the chin-up quite possibly the best test of relative strength available.

The tough thing about chin-ups is that the slightest weak link will kill your progress. Few people are limited by back or biceps strength (although it can happen) and many people who seem to have all the tools to be successful, instead fail miserably! Remember that a chain is only as strong as its weakest link. This is certainly true with chin-ups, so the fastest way to become a great chinner is to correct your weaknesses and improve your strengths. This article will give you a breakdown of what you need to do and will present different programs depending on your level of capacities.

Also, just for clarification, by "chin-up" I mean pulling yourself up to a bar with your palms facing you. A "pull-up," on the other hand, is a type of chin-up where the palms are facing away from your body.


Covering all the Angles

To have success at chin-ups you must have an adequate level of several different physical capacities. Here's a rundown of what physical qualities are required for each structure:

Hands: Static strength, static strength-endurance

Forearms: Dynamic strength, dynamic strength-endurance

Arm flexors (biceps and brachialis): Dynamic strength, dynamic strength-endurance

Upper back (rhomboids, lats and mid traps): Dynamic strength, dynamic strength-endurance, static strength, static strength-endurance

Abdominal wall and lower back: Static strength, static strength-endurance

Psychological: Resistance to pain

Advantageous body weight and body fat: The heavier you are, the harder chins will be!

As you can see, you need to possess a lot of different capacities. The slightest weakness will undoubtedly inhibit any progress you'd normally make.

Hand strength and strength-endurance is probably the most neglected aspect of physical performance. These physical qualities have a huge influence on your capacity to do a lot of reps. Simply put, your hands connect your body to the bar; if your grip isn't rock solid there's no way you can apply maximum force on the bar and you'll perform below your potential.

Here’s an example to help you understand this concept: try to deadlift a heavy load while squeezing the life out of the bar. Now try the same load with a weak, soft grip. Which one is easier? The first one obviously! But why? After all, you did have the same strength potential in both attempts. The answer lies in the grip! The firmer your grip, the more of your strength you can apply to the bar.

I've rarely seen athletes who possess enough hand strength to fully utilize the strength of their body. Exceptions include hockey players, grapplers, and gymnasts who develop a lot of wrist and hand strength practicing their sport. As a result, including some hand strength exercises can be a good way to increase almost anyone's chinning power.

Having strong forearms is also a prerequisite for a good chin-up performance. Furthermore, strength alone isn't enough. You must have a lot of strength-endurance in your forearms. You’ll find that, more often than not, your hands and forearms give up first, or at the very least, fatigue in your forearms will greatly reduce your pulling power.



I personally have very small hands and always had a weak grip. This greatly impaired my performance in the Olympic lifts, deadlifts, and chin-ups. Only when I started to work hard on my hands and forearms did these lifts improve. As you can see in my forearm pictures, what was once a weak point is now one of my strongest.



So the first step in building your chinning and pulling power is to have strong hands and forearms. Here's a routine that's sure to improve those areas.


Thibaudeau's Hands and Forearms Strength Routine

A) Dynamic "Captain of Crush"

5 sets per hand, as many reps as possible until you reach 15-20

212 tempo (See our FAQ section if you're unfamiliar with tempo numbers.) link

60 seconds rest between each set

You’ll need some specialty equipment to do parts of this program. This particular exercise requires the "Captain of Crush" grippers produced by Ironmind. These grippers aren't your ordinary plastic toys found in sporting goods stores, which only require around 20 to 40 pounds of force to close. These things are brutal!

The COC grippers come in four different "strengths." The so-called "Trainer" gripper requires that you produce 100 pounds of force to close it. The No.1 gripper requires 140 and the No.2 requires 195, while the No.3 requires 280 pounds of force. The dreaded No.4, which only one man in the world has closed, requires 365 pounds of force to be closed completely!

The No.3 and obviously No.4 grippers aren't really useful for most individuals. If you can work up to the No.2 gripper (which will take some time), then hand strength will no longer be one of your weak points. Most people would only need to invest in the first two strengths (the Trainer and the No.1), and maybe a No.2.




For the first exercise we're going to do reps just closing the grippers. You're going to close them several times in a set, just like any other exercise. To improve your hand strength and strength endurance you should do 15 to 20 reps per set. Chances are you won't be able to do that at first. Don’t worry, it’s normal. Simply do as many reps as you can and when you reach 15 to 20 reps you can start to use the next strongest gripper.


B) Paper folding

As many "sets" as possible for each hand

No rest between sets

This next exercise might seem easy or even idiotic… that is, until you try it! It’s a great drill to increase hand strength-endurance and digital dexterity. The objective of the exercise is to hold a sheet of paper in your hand, then using only this one hand, crunch it into a tight ball. If you succeed, try it with two sheets. Add sheets until you're unable to reduce them to a tiny ball.





For this exercise you simply go on until you fail. Don't take any rest between "sets." If you can ball one sheet, go to two immediately and so on. This will build great strength-endurance in your hands.


C) Forearm roll

3 sets of 5 reps

90 seconds rest between each set

This is a classic forearm exercise. I've yet to find another exercise that can build as much strength-endurance and size in the forearms. You'll need a forearm roller, but there's no need to buy one as they're really easy to make. The picture of my own roller should help you build your own.







To perform this exercise correctly you must "roll" the weight up and down under control. Don't let it drop down after you roll it up; instead roll it down in a controlled manner. You'll use three sets of five "reps." A rep consists of rolling the weight up, then back down. When you can complete three sets of five reps with good form, increase the load.


D) Isometric "Captain of Crush"

3 sets per hand of max time

90 seconds rest between each set

Once again, using the COC grippers, we're going to work on static endurance. Close the gripper and hold it closed for as long as you can. Aim for 45 to 60 seconds. At first, few will last over 30 seconds, even with the easier grippers, but work your way up slowly.




As you can see, this routine can be performed anywhere as long as you have the necessary material and equipment. I recommend doing it two to three times per week as a supplementary workout. You can perform this short workout at home or even on your lunch break! You can do it in the gym too, but if you choose to do so, do your main workout first. One word of caution: try not to do this workout the day before a pulling workout.


Level 1 Chin-up Program: The Newbie Routine

Now that we've covered basic hand and forearm strength, let's jump right into increasing your chinning abilities.

This first chin-up program is for individuals who can't complete at least one chin-up in good form. (If you can do more than one, go ahead and skip to the next level.) It should be performed for four weeks, after which you'll retest yourself on the chins to establish which level to do next. A good goal for this level is to perform five complete chin-ups after four weeks of training on this program.


A) Incline chin-up

3 sets of max reps

211 tempo

60 seconds rest between each set

This exercise is a good way to develop your capacity to lift your own body. It's the equivalent of the push-up for the back muscles. You'll need a power rack and a bar to perform this drill.

Set the safety pins about mid-thigh level and place the bar on the pins. Grab the bar with a shoulder-width grip, put your feet on the floor and keep your body straight. Bring yourself up by pulling on the bar.





B) Three-position static holds

2 "sets"

90 seconds between each position

In this exercise you're going to hold specific positions of the chin-up motion. You may need a partner or a bench to get into the proper positions. Hold each position for as long as you can.

Position 1: Finished chin-up position



Position 2: Mid-range



Position 3: Starting position




C) Lat pulldown to the front (chin grip)

1 x 7, 1 x 6, 1 x 5, 1 x 4, 1 x 3

311 tempo

90 seconds rest between each set

While this exercise can't replace the chin-up, it can be a useful exercise to strengthen the muscles involved in the chin-up.




We want to really focus on maximal strength on this exercise to get you ready for chinning as fast as possible. You're going to do sets of 7, 6, 5, 4 and 3 reps. Ad weight on every set.


D) Partial chins

1 set of 5 reps

201 tempo

With partial chins you start from the finished chin position, lower yourself slightly and bring yourself back up. Obviously, the lower you go, the harder it gets. So every week try to go down a bit lower on each rep.





This exercise will greatly help you improve your chin-up strength. Don't judge your progress on your performance in this drill as it’s performed last in the workout and your muscles and nervous system are already fried. You'll only do one set of five reps, each rep must be completed, so only go down as low as you can while still being able to pull yourself back up.

After the completion of this 4-week program, take two days off from training and test yourself on the chin-up. If you can do four to six complete chins in good form you can go up to level two confidently. If you can only do one to three chins you can still go on to level two, but you'd probably be better off using the level one program for two to four more weeks.


Level 2 Chin-up Program: The Regular Guy Routine

This program is for individuals who can complete between four and six chin-ups in good form. It also lasts four weeks, after which you test yourself again. A good goal is to aim for 10 to 12 complete reps after the four weeks, then you can go up to the next level.


A) Negative chins

5 x 10-12

6 second negative tempo

90 seconds rest between each set

This drill is great to build up strength as well as strength-endurance in the specific chin-up muscles. It's also great for developing mental toughness. In this drill, get a partner to help you into the top chin-up position on the bar (or do this yourself by jumping up), and then lower yourself under control.




Since our goal is to perform 10 to 12 chin-ups, we're going to do sets of 10 to 12 negative chins. Try to lower yourself to a six second count. Chances are that the first three or four reps won't be a problem, but it'll get tougher as the set goes on. When you can complete the 12 reps with a six second negative tempo, add some weight (via a weight belt).


B) Staggered chins

20 total reps

201 tempo

30-60 seconds rest between each set that you need to complete the 20 reps

The objective here is to complete 20 chins. Take as many sets as you need to complete all 20. You may need 10 to 15 sets to complete the 20 reps. That’s okay. However, each week try to complete all the reps using less and less sets. Ideally, at the end of the program you'd only need two to four sets to complete all the reps.


C) Partial chins

2 sets of 12 reps

201 tempo

90 seconds rest between each set

With partial chins you start from the finished chin position, lower yourself slightly, and bring yourself back up. The lower you go, the harder it gets, so every week try to go down a bit lower on each rep.

This exercise will greatly help you improve your chin-up strength. You'll do two sets of 12 reps. Each rep must be completed, so only go down as low as you can while still being able to pull yourself back up.

Once again, after the completion of this 4-week program, take two days off and test your chin-up max. If you can complete anywhere between 10 to 15 chins, you can go up to the third and last level. If you only do 6 to 9 chins you can also progress to level three, but you’d be better off doing two to four more weeks of level two training.


Level 3 Chin-up Program: The T-man Routine

This program is for individuals who can already complete between 10 and 15 chin-ups in good form (full reps with a controlled tempo). It also lasts four weeks, after which you'll test yourself again. A good goal is to aim for 20 to 22 complete reps after the four weeks.


A) Negative chins

5 x 20-22

3 seconds negative tempo

90 seconds rest between each set

Get a partner to help you into the top chin-up position on the bar (or do this yourself by jumping), and then lower yourself under control.




Since our goal is to perform 20 to 22 chin-ups, we're going to do sets of 20 to 22 negative chins. Try to lower yourself to a three second count. This will be easy enough at first, but will get tougher as the set progresses. By now you should be able to add some weight on this exercise.


B) Mid-grip pull-ups

5 x 5

301

90 seconds rest between each set

Pull-ups (palms facing away from you) are a good assistance exercise for chins as they're actually harder to perform. Increasing your strength in pull-ups will generally transfer positively to your chin-up performance.






C) Lat pulldown to the front (palms facing you)

2 x 40

201

90 seconds rest between each set

We're now going to use the lat pulldown to build specific strength-endurance in the chin-up muscles. By now you have the strength necessary to do well, but you need to develop the capacity to maintain that strength level for a long time. You're going to do sets of 40 reps on the lat pulldown. Start light! At 20 reps the set might seem easy, but fatigue will quickly set in afterward.


D) Regular chin-ups

3 x max

201

90 seconds between each set

We're going to do our chins at the end of the workout. By now you're completely wiped out so these will be hard! Expect to do very few reps, but performing this drill in an extremely fatigued state will really help you get those extra four to five chins at the end of your test!

After four weeks on this program you'll need to take four days of complete rest before testing yourself on the chin-ups. This is a hardcore program and will really drive you into the ground, but in the end your body will respond with a glorious improvement in chinning power!


Workout Frequency


Hand/Forearms Workout

Times per week performed: 2-3

When to perform: Anytime, but at least 24 hours away from a pulling workout. However, you can do it after a chinning workout.


Level 1: Newbie Routine

Times per week: 2

When to perform: First training day of the week. Repeat 3 days after.


Level 2 Regular Guy Routine

Times per week: 2

When to perform: First training day of the week. Repeat 3 days after


Level 3 T-man Routine

Times per week: 1

When to perform: First training day of the week.


Other Workouts

While you use this program you should not do any additional upper back workout. Also, you shouldn't do another body part on the same day as your chin-up specialization workouts. Other than those restrictions you can use pretty much any training split you see fit. If you want to do the Olympic lifts, you should do them at least 48 hours after a chin-up workout.


Concluding Remarks

This training progression will increase your chin-up and pulling power immensely. However, not everybody will be able to go through all levels. Some people aren't built to do 25 chin-ups. The biggest limiting factor is obviously your body fat percentage, so if you're serious about posting huge chin-ups numbers, you should try to minimize your body fat levels.

Now go hit the bar! (The chinning bar that is!)


Note: Got a question for Coach Thibaudeau? Join him in his forum – The Lair of the Ice Dog – exclusively at T-mag!


About the Author

Christian Thibaudeau is a strength and conditioning coach who works with a wide range of elite athletes. He has successfully trained athletes requiring a wide array of physical qualities ranging from strength and power (football players, Olympic lifters, strongmen competitors) and important energetic capacities (hockey players) to proprioception and stabilization/balance (figure skaters ). He's also a competitive Olympic weightlifter and a football coach. Christian is completing his M.Sc. degree in exercise science and has been a research assistant in that field for the past two years.

© 1998 — 2003 Testosterone, LLC. All Rights Reserved.



The second one...

(Discalaimer-all advice given by me in this thread works very well for me! These techniques have also been tested on many others and shown to work well. You may not think that my theories are valid, so you do not have to follow my advice. There are many ways to train the body-and finding out which ones work for you is the key).

This is a long post, but hopefully it will be worth it to you by adding another 5, 10, or more, chins to your one set max.

Many of you have expressed an interest in learning my Chin/Pull routine. I have gotten many PM’s and a few messages on a previous thread. So, sit back and allow me to give you “Zeb’s 12 rules for Chin-up greatness (Hey, I needed a name and that one is as good as any).

First I will begin by giving you my stats. “Big D” stated that I might have “monster pipes with an itty-little body attatched to them.” Not true! I am 5’ 10” and 188lbs. with a current body fat of 8.5%. My arms are 17 ½”. My neck is just barely 17”. My chest is 48”. Legs 26 ½”, calves 16 ½”.

I can dumbbell bench press two 105 pounders for 6 clean reps. I can also squat 365lbs. Nothing extraordinary, but certainly not all Pulling power and no push or legs. Oh, and for those of you who have not read this before on the “Age Please” thread, I am 48 years old, and been training for just about 35 years. (I know I am older than your Dad).

I like to think that I am pretty balanced relative to strength and symmetry. There is nothing that really stands out about my physique, other than the fact that I have obviously low body fat, compared to the average.

Now onto the Chin routines:

There are different ways to train Chins/Pulls all based upon your own particular goals. If you are after large lats I suggest that you focus on doing lower reps, but not as low as other body parts. I have have found that the Lat muscle grows best when it is stretched. This muscle needs to be sort of gently “pulled” away from the rib cage. I have done Chins with a 100lb plate before and never really saw the growth take place that happens when I am training in the 8 to 12 rep range.

Training For Size:

If you want to focus on making your Lats larger I suggest training Pull-ups first when you hit the gym. Train four sets. Keep the reps in the 8 to 12 area as already suggested, and rest no more than :60 between sets. This may be a bit difficult at first. But try to work your way to that :60 rest period. Begin with :90 and shave off a few seconds each time.

When training for size train between 32 and 50 reps two to three times per week. I have had the most success expanding my lat size shifting back and forth between two and three times per week. With a week off after three or four weeks, depending on how you feel.

When training for size make sure that you do the reps fairly slowly with a slight pause at the top of the bar and also a slight pause at the bottom. A set of 10 reps should take you at least :30. Longer is fine, shorter is no good! After each set stretch the Lats by putting your arm over your head from the side and leaning in the opposite direction of the arm that is over your head. If you are putting your right arm over your head to stretch your right lat, lean to the left. Hold the stretch for :15 to :20 seconds. Then do the other side.

For Those Who Are Unable To Do Even One Chin:

The biggest fallacy that I have seen regarding Chinning is that you can get better at it by doing Lat pulldowns. That is like saying that you will get better at public speaking by chewing your food! They both move the jaw bone but thats about as much as they have in common. The Lat machine will not help you become better at Chin-ups.

If you are unable to do one Chin I suggest the following: Find a Smith Machine and place the bar about eye level. Then get a bench and place it in front of the bar a few feet. Grab the bar in Chin-up or Pull-up position while placing your feet on the bench. This position should be easy enough for you to knock off 6 reps or so. If you are unable to do this, then lower the bar in the Smith Machine a few more inches and try again. You will eventually find just the right height.

I have instructed others to use a Smith machine as one was available in their gym. However, the same thing can be accomplished with any bar that is at a lower level. This can even be done under a regulation Chin-up bar if you have something to place your feet on. You may have to get creative, but the idea is the same. You want to mimic that motion as best you can.

In addition to this I also suggest climbing up to a regulation Chin-up bar and holding yourself in the “up” position for a few seconds, and then doing a negative. Begin the first week by doing one set of three negatives, no more! Try to take at least 5 to 10 seconds to do the negative, if possible.

A third alternative, depending upon how far along that you are, is to have someone assist you from behind. As you grab the Chin-up bar and begin to pull, have your partner grab you from behind (Get your mind out of the gutter wideguy), by placing his/her hands on your lower waist. Then have him/her help lift depending on how much assistance that you need. Whatever you do, do not use the Lat Pulldown machine thinking that this will help you with Chins/Pulls. It may build the Lat (not as good as Pullups) but it will not actually help you do Chins-ups or Pull-ups!

Training Children:

old dogg, nice of you to remember that I have a son who is now 11 years old. He knows that I am writing this to you guys and told me to let you all know that he is able to perform 15 perfect dead hang chin-ups. He weighs 105lbs. His goal is 20 for this summer.

I think the worst thing that any father can do is push to hard when it comes to having your child train with you. Most of us know that. What I did was expose my child to training at an early age. But, I never “made” him train. I just had him around while I was training (home gym). I always felt that Chins, Push-ups and free Squats where great for kids at any age. So, my son was doing these things as early as 4 years of age. (at 4 he just hung from the bar). No real program, just whenever he wanted to.

Kids like to do what is fun, so I tried to make it fun for him. I would first ask him how long he thought he could hang on a bar. “Just like that guy that was hanging from a tree over a cliff in the movie last night.”

When your child is comfortable hanging on the bar for 30 to 60 it’s time to do some assisted chins with you as his helper. Always being ready to stop when you see that it is not fun for him anymore. After he gets a little older, say 9 and up, he is ready to do a couple of sets. And I rarely push my son to failure. I might say something like “hey can you do four sets of five reps of chins?” And if I get the response that I like then we go for it. If he is involved (mentally) in something else I don’t push it. But, I think low reps and more sets is the way to go with kids.

I also surround the activity that I want repeated with something that I know he loves. When he finishes the chins I might make him a special shake in the blender. Anything that he likes and that is good for him always helps.

(Okay get up and go to the bathroom, take a drink and then come back as you are only half way through at this point. There is more to cover!)

ZEBS Championship Chinning Routine: (I know..I know.. I am pushing it :)

When you are trying to add reps to the total you want to make sure that you are training Chins three times per week! I agree with Pavel who stated that greater “synaptic facilitation” (greasing the groove) occurs when you are doing them more frequently. I do not agree that you should train them everyday, as Pavel suggests. I think this leads to burnout, and I have been there as well.

I begin what I call “intensive training” about four weeks away from a Chin contest. This means that I cut back on most of my other exercises and focus primarily on Chins and Pulls. Keep in mind that I always add 3 or 4 sets of overhead presses as I feel that you need to balance a “verticle pull” with a “verticle Push.” Most of the other exercises that I normally do such as squats, deads etc are dropped from my schedule four weeks out.

This also has a strange effect on the body. Since your body wants to stay at a certain weight it tends to sort of shift the weight from say your legs to your lats and biceps. This does not occur to a large extent, but it does happen and it helps a great deal.

We are doing 12 training sessions. That is 3 workouts per week for four weeks. We are really going to go for the reps now!

I am going to perform 5 sets. 3 sets of Pull-ups and 2 sets of Chin-ups. All reps should be performed in perfect form, with maximum speed! You may wonder why I am recommending Pull-ups, since it is easier to perform more reps with Chin-ups. I do this for two reasons: First, The Lat muscle is worked harder with a Pull-up than a Chin-up. When we turn the hand around (palms facing you) you are doing a Chin-up and you are also allowing the bicep muscle to do more work. This is great, you want strong biceps, but the lions share of the work needs to be done by the Lats!

The Lats are a larger muscle and therefore need to be trained to do more of the work. The lats will get more work with Pull-ups (palms facing away from you) than with Chin-ups. So, I like to train mostly with Pull-ups in order to get more Chin-ups in the contest.

The second reason that I train more Pull-ups than Chin-ups is that I have noticed through the years that people tend to injure their forearm tendon doing to many Chin-ups. You may have experienced this. It can become so sore that you can’t even make a closed fist. When performing a Pull-up this does not occur.

I begin workout one by doing reps in the 33% range of what I want my one set total to be in the contest. For example, last summer I was shooting for 30 reps (I got 31). So, I trained with 10 reps in that first workout (four weeks away). I did 3 sets of 10 Pull-ups with a 2:00 rest in between each set. I then waited 3:00 and did an additional two sets of 10 in Chin-up style. Rest periods can climb as the reps do. I like to add about 10 to 30 of rest each week (starting with a base of 2:00) between each set. If you are unable to get your required reps don’t force it out. Drop from the bar count to :10 (or more if need be) grab the bar and complete the set.

When training for reps forget about short rest periods between big sets. You need to rest and recoup in order to put up the big numbers. Sort of like how a powerlifter trains. You do not see a powerlifter resting two or three minutes between sets. They rest a long enough to recoup. We won’t rest as long as a typical powerlifter, but we will rest longer as the reps go up.

I then gradually take the numbers up. The 2nd and 3rd workouts, of the first week, I do 40% and 43% of the one set goal! Again three sets of Pull-ups and two sets of Chin-ups.

The second week I am doing 50%-53% and 60%. Third week:60%-63%-67%. On the fourth and final week I switch to all Chin-ups in order to nail that specific groove. I also lower the sets and try to raise the number of reps. When I do this I also raise the amount of rest time between each set from 2:00-3:00 to 4:00 to 5:00 and sometimes a bit longer.

For the final week I am at 75%-80% and 85%. I am now only doing no more than three total sets each workout. On the final two weeks I also do two sets of negatives, no more than 10 reps per set, with a 10lb wt. belt on. I perform negatives in the top half position as this is my weakest point. If you have a hard time getting out of the hole then do negatives in the bottom half only.

Summary Of ZEBS Chin-up Methods:

1. Focus on Pull-ups during training to build the Lat muscle and prevent injury to the forearm.

2. Never Chin/Pull with a wide grip as it will cause injury to the shoulder. Close grip actually builds the Lat muscle better anyway. When in the four week “intensive training” use the same grip that you will use in competition. Prior to this phase you can vary your grip to make it more fun and cut the boredom.

3. During the final 4 weeks before a contest drop most other exercises from your regime, except a good vertical push movement for balance. I also do a little cardio to keep the body fat at bay! Make sure that you do not gain body fat during this period!

4. Do all Reps with maximum speed as this will develope a cadence, and you will also be on the bar for less time. The 31 Chins that I did in a contest last summer took me exactly 60 to complete. That is just less than two seconds per rep!

5. For beginners, never try to work with the Lat pull down machine in order to be able to do a Chin-up. Use the three methods that I have outlined.

6. Make sure a childs training is fun and never work them to failure, unless they want to on occasion.

7. Work negatives with a little added weight, in your weak area. Don’t over do the negatives two sets are plenty.

8. Never wear gloves-feel the bar! (I have never seen thick bar chin training help your “pull”. It does however help your grip.

9. The less body fat that you have the more chins you will do! If you are 12% body fat at two-hundred pounds, that means that you are carrying 24lbs of fat up and down that bar. If you are only 10% body fat (and kept the 200lb weight) you have shed 4lbs of fat! If you don’t think that makes a difference try adding a couple of small plates next time you Chin. You will do at least one to three less reps!

When I am competing I do so without my shoes. Who wants to pull them up and down that bar?. I attribute the extra rep that I got in the finals to the fact that I kicked my shoes off before I began!

10. Just as you are grabbing the Chin-up bar, “over grab it” squeeze and roll your clenched fists back toward you. This will lock your grip in tightly and you will feel like you are part of the bar. That sounds a little nutty, but it works so well.

11. Keep your knees bent and feet back a bit. Try to arch your back, almost the way you do when you are benching, but not as tight. This will give you the best leverage.

12. Pick a spot to gaze at as you are cranking out the reps. Focus on that spot and block out everything else.

13. Do your reps in groups to mentally break them down. If you are trying to do 20, just think about nailing the first 10 as you are doing them. When you get 10 think I can do 5 more. Then when you get to 15 get excited as there are only 5 more to do to get to your goal!

14. When training for size, keep the reps in the 8 to 12 area. Make sure you stretch the lat between sets. And remember to keep the reps a little slower, about 3 per rep, with a slight pause at the top and bottom.

In my humble opinion Chin-ups (Pull-ups), are the upper body squat! Matters not if you are going for high reps or lower reps, while pulling some weight, just do them! I rarely do any other upper back work. When I do barbell rows or T-bar rows I am able to keep up with those who are my weight, and even bigger, and do those movements all the time. I attribute this to Chins!

They work your Lats, Biceps, forearms (and grip), abs, traps and even the chest and triceps a little, as they are supporting muscles.

Well that about does it gang. Thanks for staying with me. I am sure that I left some things out, but I will be darned if I can think of them right now.

If there is ever anything that I can do to assist anyone in their training you may either post a question or PM me.

Best Of Luck,

ZEB

Link Posted: 8/14/2005 7:53:20 AM EDT
tagarooskie
Link Posted: 8/14/2005 8:04:40 AM EDT
tagged as well
Link Posted: 8/23/2005 6:05:17 AM EDT


Thanks,
Sean
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