Spread your Wings and Fly Away
Chinning your way to a Wide Back.
There are many different training methodologies that can be implemented with your chin-ups. Outlined below are a few of my favorites that I feel will benefit you the most for maximum development.
The first method is performing 2 heavy chin-up days per week. On day 1 you will perform 3-5 sets of 3-5 repetitions using a variety of grips from the video:
Overhand
Over/Under
Neutral
Close Grip
Commando
Wide Grip
Towels
Rope
Rings
Ab Slings
With the above method you are to use extra weight attached to your body as prescribed in the video. This routine is to be done on the first day of your training week. Example would be Monday.
Then on Thursday or Friday if you are not fully recovered yet you will perform the following workout:
Speed Chin-Ups: 8-10 sets of 5-8 repetitions. Use a 45 second rest in between sets. Your goal is to pull up to the bar as fast as you can, and get as high up on the bar as you can [preferably up to your chest]
Then on the way down perform a negative rep/static hold [explained on the video]
On our next routine you will be performing chin-ups 3x per week, Monday-Wednesday-Friday. The routine will again be high volume in regards to the amount of sets but low volume in regards to the amount of repetitions: 3's and 5's. This is a power routine.
Monday: medium grip any style you choose for 10 sets of 5 repetitions.
Wednesday: close grip any style you choose for 10 sets of 3 repetitions.
Friday: wide grip overhand style 3 sets of max repetitions.
During this routine it is not necessary to do any other back exercises.
Another method I like to use that is a guaranteed to build a Wider-stronger-Leaner you is to cycle your repetitions over a 4 week period for 16 weeks. Though this is time consuming it is a SURE-THING. You must be consistent with it and bust your tail every time you’re in the gym. This, too, is the only work you will perform for the back.
Pick a style of chin-up you like from the video and apply the cycle below:
4 sets of 10 for 4 weeks
4 sets of 8 for 4 weeks
4 sets of 5 for 4 weeks
4 sets of 4 for 4 weeks.
The goal here is to add weight to your waist every week by 5-10 lbs. This is very demanding and you must get the prescribed repetitions on all sets before adding any more weight to your body. You might end up staying at the same weight for 3 weeks and then finally hit your mark on the 4th week of the first cycle. But that is ok, it enables you to build the necessary strength and endurance to keep gaining and achieve your goals.
Another method I like to use is to switch between a POWER week and a SIZE week. During this training you will be training chin-ups two times per week. The first week you will select 6 different types of chin-ups and perform each exercise for 2 sets of 3-5 repetitions. You will be using weight added to your body for these sets. This is the Power week.
During the next week you will again choose 6 different exercises [they can be the same ones used last week] and you will use 50% less weight than you used last week. You will perform 2 sets of 8-12 repetitions. This is the Size week.
As you can see all those training methods above are very difficult and will pose a problem for even the most seasoned athlete. So what about all those that are just starting out or those that may not be able to perform a chin-up yet?
As I covered in the video I gave you examples of my favorite ways to build up to performing a chin-up.
I suggest you start off by:
If you cannot do 1 single chin-up then get yourself some heavy duty bands and use the bands as an assist as shown in the video. Perform as many repetitions up to 20.
Then take the band away and perform 5 sets of negatives and/or static holds.
Next have a partner hold your feet against his/her leg and perform assisted chin-ups for 3-5 sets of max repetitions.
Do this routine 3x per week.
If you can perform some chin-ups then start having your partner help you just enough to get a few more repetitions than you would on your own.
Another thing you can do is to add weight to your body and perform negative repetitions, no more than 5 repetitions and 3 sets. Be sure that your partner lifts you up during the initial pull so that you don't waste any energy thus enabling you to have maximum pull power.
And most important try your best to get up to performing 20 repetitions with your bodyweight before starting any of the heavy, power work I prescribed above.
One of the best ways I have found to get to the 20 rep mark was every time I stepped in to the gym I would get up on the bar and try to do one more repetition than I did the other day. I did just 1 set as soon as I walked in to the gym. But by doing this every day I finally reached my goal of 20 repetitions.
I want to thank you for visiting my website and I hope you continue to implement Physical training into your life. We only have one body, why not make it the very best it can be.