Assisted chin ups, have hit a plateau?

silverharp

One of my nemesis exercises is the assisted chin up. When I started in the gym this year I think my initial assisted weight was 55Kg but over the next few months got it down to 28-33kg , but it was pointed out to me that I wasn't doing full range of movement so in the last couple of months did sets of 10 instead of 15 but with fuller range of motion.
I kept a record since Sep and most of my other upper body exercises have increased in weight as I was pretty focused for the 2 months but yet didn't feel comfortable dropping the weight on the chin up.
So is there a way of breaking the rut? for instance of the 3 sets should I do one set of 5 at the lower weight or do all 3 sets of 5 at 28kg and try to build up the number again over time?


Current routine includes

Dead lift
Single cable row
Close grip push up
Single arm row
Bench press
Incline dumbbell Press
Incline fly
Dips
Tricep pushdown

generic2012

what are you're reps sets and weights?

eg. 3 sets of 10 reps with 30 kg assistance

MightyMandarin

silverharp wrote: »

One of my nemesis exercises is the assisted chin up. When I started in the gym this year I think my initial assisted weight was 55Kg but over the next few months got it down to 28-33kg , but it was pointed out to me that I wasn't doing full range of movement so in the last couple of months did sets of 10 instead of 15 but with fuller range of motion.
I kept a record since Sep and most of my other upper body exercises have increased in weight as I was pretty focused for the 2 months but yet didn't feel comfortable dropping the weight on the chin up.
So is there a way of breaking the rut? for instance of the 3 sets should I do one set of 5 at the lower weight or do all 3 sets of 5 at 28kg and try to build up the number again over time?


Current routine includes

Dead lift
Single cable row
Close grip push up
Single arm row
Bench press
Incline dumbbell Press
Incline fly
Dips
Tricep pushdown

Have you tried unassisted chin ups? Even if you could only do 1 or 2 now, stick with that for a few sets to build your strength up and then add some assistance. To be honest I'd drop the single arm rows and cable rows, bent over rows, tbar rows, pulldowns and pullups will benefit you much more than those exercises, you could still add them at the end if you want. You could also add some isolation work for your biceps, chin ups are primarily a bicep exercise so that moght get your strength up too.

Also I noticed from your routine that you have no leg work aside from Deadlifts, you should do squats and lunges and some other leg work or else you'll look silly and topheavy.

silverharp

generic2012 wrote: »

what are you're reps sets and weights?

eg. 3 sets of 10 reps with 30 kg assistance

that's it 3x10 with 33 kg assist , the next one down is 28kg but there is a half weight in between. Originally it was 3X15 but wasn't doing the full range

MightyMandarin wrote:

Have you tried unassisted chin ups? Even if you could only do 1 or 2 now, stick with that for a few sets to build your strength up and then add some assistance. To be honest I'd drop the single arm rows and cable rows, bent over rows, tbar rows, pulldowns and pullups will benefit you much more than those exercises, you could still add them at the end if you want. You could also add some isolation work for your biceps, chin ups are primarily a bicep exercise so that moght get your strength up too.

Also I noticed from your routine that you have no leg work aside from Deadlifts, you should do squats and lunges and some other leg work or else you'll look silly and topheavy.

No havnt tried unassisted , but could try that. And thanks Ill have a look at the exercises and see if I need change some around. I do Squats on a different day which is the main leg exercise I do, and the rest is more aerobic stuff , rower, intervals on treadmill etc. I did get an additional prog from a trainer which includes things like military press, skull crushers 21's but havnt had the time to do that one yet

atilladehun

I found for my pull ups that fatigue can sometimes be a barrier even two days rest wasn't enough. 5 days off got me up a couple of reps in 3 sets.

Inspector Coptoor

Try negatives
Try holds
Try to do single pull ups/chin ups as far as you can

Have you tried using bands?
I find the assisted machines aren't as good