Straight to the Bar

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HELPING YOU GET STRONGER SINCE 2004

Chin-Up Routine
Written By : Scott Bird
Filed In : routines

Although I began my quest for the one-armed chin-up a while ago, a recent shoulder injury caused me to rethink my approach. Here’s a look at the new-and-improved routine.
As I mentioned on the weekend, there were two sources of information – both recently received – that helped shape this. The first of these is the book Never Gymless by Ross Enamait; the second is an approach to the kettlebell SSST on the Dragon Door forums that Rif pointed to. With those two forming a solid foundation, and a few years’ experience on my own response to various types of chin-ups, the following routine was born :
Week A :
Mon
Weighted chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
Moderate weight
Several low-rep (3-5) sets
Gradually increase number of sets over coming months
Gradually shorten length of rest breaks between sets
Wed
Bodyweight chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
A few high-rep (10+) sets
Light lat work (usually bent rows) between sets
Fri
Weighted chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
Moderate weight
Several low-rep (3-5) sets
Week B :
Tue
One-armed chin-up progressions
Thu
Bodyweight chin-ups and pull-ups
Various grip widths, alternating sets between chin-ups and pull-ups
A few high-rep (10+) sets
Light lat work (usually bent rows) between sets
Sat
One-armed chin-up progressions
Notes
The other days are for other aspects of training – only the chin-up training is listed here.
The one-armed chin-up progressions could easily take up their own article. Briefly, the two main techniques I’m using here are :
Assisted : there are many ways in which to do this, but the general idea is that one side of your body is doing most of the work, while the other side provides balance and just enough assistance to get your chin over the bar. My favoured technique is to place one hand on the bar, and the other on a rope hanging from it (as pictured). As the bar hand (and that side of the body in general) becomes stronger, the other hand holds the rope further and further down – eventually not using it at all.
Negatives : as with the standard two-handed chin-up, negatives simply involve using any means available to get your head over the bar (a chair, or two hands) and lowering yourself under control using one hand only. As strength increases over time, so will the controlled range.

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

Cheers.

 

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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 Twitter, Facebook and the various networks listed in the sidebar.
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