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Chin ups again

  • 12-01-2006 5:52pm
    #1
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭


    My over the last while everything else has improved bar my chins (palm facing away grip) i can do about 14-15 if i go to failure but when i do sets they go 8,6,5 or 8,6,6. its beginning to annoy me. I've tried training with some extra weight and found i can't do that many reps. Would it be a good idea to add negatives in to finish the sets?


Comments

  • #2
    Boru.
    Closed Accounts Posts: 775 ✭✭✭Boru.


    Hi amazingemmet,

    What may be of intrest to you is Pavel Tstasouline's method for improving chins. In the naked warrior, Pavel goes with a view that strength is a skill, and that exercises like chins can be greatly improved in quality and quantity through a method he calls, greasing the groove, or GTG.

    Basically he advocates, that you practice often while being totally fresh. Don;t go to failure, and keep yourslef strong. This teaches the nerve tissue to recruit more muscluar fibre and allow you to lift longer and stronger. For instance, if you can do 16, only do 8. Rest for a few hours, come back and try it again, do another eight, recover etc.

    In this manner you develop positive neruomuscular response. Within a few weeks you could well double or triple your max.

    I've been using this method to improve my handstand pushups. Originally I couldn't do 1 full pushup and hand to settle for quater pushups. I only did one or two, stayed fresh and left it for a few hours. Then did a feew more etc. Got a few odd looks in work, but now, about two weeks later I can execute five perfect suspended handstand pushups (this is where you do a handstand off two chairs, lower yourself down and push back up to full extention).

    Pm your email and I'll send you a full summary of the program.


  • #3
    PJG
    Closed Accounts Posts: 259 ✭✭PJG


    hi Brou, I'd be interested in that, I'll PM.

    Cheers


  • #4
    0utshined
    Closed Accounts Posts: 1,746 ✭✭✭0utshined


    I'm not a fan of Pavel's by any means but I would agree with the method Boru says he advocates, of doing less than you're able to but more often. Like Boru I've done it myself in the past for a couple of exercises and found it effective and think it'd be worth a shot, especially in your situation with bodyweight exercises.

    I recall reading a post on another board a few years ago where a poster had the same problem as yourself and they kept the chinup bar in the door all the time and did (max - X) reps everytime they walked through that door. IIRC it worked for them so it's worth considering.


  • #5
    Boru.
    Closed Accounts Posts: 775 ✭✭✭Boru.


    Hi All,


    After an extremely busy weekend I think I've managed to email everyone back. If I missed you let me know.


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