Straight to the Bar

All Things Strength


The Magic 50 – Weighted
Written By : Scott Bird
Filed In : Weekly summary

One of my mid-term goals is the completion of a full range one-armed chin-up. Prior to that I’d like to knock off 50 reps (in a single set) of the standard two-armed variety; although I’m not sure how much carryover there will be. Still, it’s a good start.
This week has again centred around the first part of this goal – the ability to complete 50 reps of bodyweight chin-ups. As with last week, I gradually added weight to a few of the sets; culminating with 5×10@+5kg yesterday. That was more than enough to make sure the lungs were working.
My current strategy is two pronged : the weighted ‘magic 50’ (as above) will alternate with the heavy rep days (working up to a max triple or double), with a day of rest in between. The rest days (from chin-ups, at least) are filled with brief ‘normal‘ workouts; a few rack pulls here, a few floor presses there. Only time will tell how effective this is.
Once I can manage 5×10@+20kg, I’ll switch to increasing reps on the standard bodyweight chin-up. I’d guess it’ll be starting from 20-30 by then.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter. A regular dose of fitness-focussed discussions, absolutely free.

And if you'd like to check out any of the stuff mentioned above (or in the comments), swing by Amazon. Huge assortment of fitness gear.


What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength

'Napalm' Jedd Johnson.
Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.