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Thread: Phase 2 Strength and the Chin-up

  1. #1

    Phase 2 Strength and the Chin-up

    I am so looking forward to being able to complete a chin-up; however, I do not believe I have the upper body strength yet to come close. I have been doing a bit of research to help me get there and found the following article. What do you think of the approach shown below.

    The Goal: 3 Pullups




    Time Needed: Up to 12 weeks

    Strategy

    According to Sal Marinello, C.S.C.S., a personal trainer in Millburn, New Jersey, it's important to approach pullups in baby steps: Start with step 1, do each exercise twice a week until you master it, and then move on to the next.

    Step 1 Flexed-arm hang

    Stand on a bench under a pullup bar. Grab the bar with an overhand grip and position yourself so your chin is right above the bar (A). Bend your knees and take your feet off the bench and hold for as long as you can (B), then come down and rest for 60 to 90 seconds. Repeat 3 times. When you've mastered 3 25-second holds, move to step 2.

    Step 2 Negative pullups

    From the flexed-arm hang position, lower yourself down as slowly as you can until your arms are fully extended. Place your feet back on the bench and let go of the bar. That's 1 rep. When you can do 3 sets of 3 super-slow (around 20-second) reps, you're ready to take on step 3.

    Step 3 Mini pullups

    Starting from the flexed-arm hang position, lower your chin to about 2 inches below the bar, then pull yourself back up. Lower yourself about an inch more with each rep until you can fully extend your arms and pull all the way back up. Aim for 3 sets of 2 reps each.

    Step 4 Pullup

    From a dead hang, have a friend slightly boost your legs as you start the pullup. Do one rep at a time with a minute of rest between pullups until you hit 3. When that becomes too easy, ditch the helpful boost and lose the rest between pullups. Keep challenging your now buff arms by adding reps as you're able.

    I look forward to the input

    PS: hopefully by cutting and pasting, I have not violated any forum rules.

    C

  2. #2

    Phase 2 Strength and the Chin-up

    Many people have had success with Krista's method here.

    It's very similar to the method my strength coach used with me. I did get to the point of doing chin-ups unassisted. But, the pull-up is still something I've yet to master! Hard!!

  3. #3

    Phase 2 Strength and the Chin-up

    Quote Originally Posted by "missjane":2f24js5q
    Many people have had success with Krista's method here.

    It's very similar to the method my strength coach used with me. I did get to the point of doing chin-ups unassisted. But, the pull-up is still something I've yet to master! Hard!!

    OK really dumb a$$ question - Pullups and chin ups are different??

  4. #4
    Senior Member LisaS's Avatar
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    Phase 2 Strength and the Chin-up

    chin-ups: palms towards you, like a curl, and a bit narrower grip.

    pull-ups: palms away from you and a bit wider grip.


    Many writers use the terms interchangeably but this would not seem to differentiate the two movements. These definitions of chin vs pull are the ones usually used.

  5. #5

    Phase 2 Strength and the Chin-up

    Quote Originally Posted by "LisaS":1s3uaq73
    chin-ups: palms towards you, like a curl, and a bit narrower grip.

    pull-ups: palms away from you and a bit wider grip.


    Many writers use the terms interchangeably but this would not seem to differentiate the two movements. These definitions of chin vs pull are the ones usually used.
    Thank you so much for the clarity....can't wait till I can shout " I DID IT!!!!"

    C

  6. #6

    Phase 2 Strength and the Chin-up

    Quote Originally Posted by "Civil69":2h037a06
    Thank you so much for the clarity....can't wait till I can shout " I DID IT!!!!"

    C
    Well it appears it will be a very long time till I can say "I did it"....a bit discouraging this morning. Could not do one chin-up let alone as prescibed in the book. I suppose as with anything it takes time, perserverance and a crap tonne of upper body strength.

    I am thinking of following a combination approach as outlined in the following links with the hope that by the time I complete P2 I am a the very least able to complete a chin-up.

    http://www.stumptuous.com/mistressing-the-pullup

    http://www.fitstep.com/Misc/Newslett...st-chin-up.htm

    In the meantime, should I be adding any other excercise to ensure I am getting the full intent of the workout?

    Also, I started doing the [font=Arial:2h037a06]DB Step-up with a bench vs a low step but found I was really "clunky" at it. Not fluid at all. Is this because I was using too much weight? Or something else?[/font:2h037a06]

    [font=Arial:2h037a06]I would greatly appreciate the feed back.[/font:2h037a06]

    [font=Arial:2h037a06]Cheers,[/font:2h037a06]

    [font=Arial:2h037a06]Signing off "slightly discouraged"[/font:2h037a06]

  7. #7

    Phase 2 Strength and the Chin-up

    Chin-ups are really hard. They do take time to master, for sure. What helped me the most were using resistance bands for assistance and inverted rows.

    As for step-ups, using the high step is optimal, so that's good. Try using NO weight. Bodyweight step-ups are extremely challenging, when done correctly. Once you master BW, then add weight. See this thread.

  8. #8

    Phase 2 Strength and the Chin-up

    Quote Originally Posted by "missjane":31o5wfgj
    Chin-ups are really hard. They do take time to master, for sure. What helped me the most were using resistance bands for assistance and inverted rows.

    As for step-ups, using the high step is optimal, so that's good. Try using NO weight. Bodyweight step-ups are extremely challenging, when done correctly. Once you master BW, then add weight. See this thread.
    Thanks missjane for the input. This morning, in addition to doing the metabolic, I did as you suggested and ya, doing step ups without weights since I increased the height by over double is going to be the best approach. Even at that, I was a bit wobbly but that could be due to being tired at 4:30am.

    I am also pretty amazed and pleased that I am experiencing DOMS again. I found during P1 that they were sproatic even though I made some very good gains.

    I also, did some chin-up prep work this morning and will continue to challenge myself each and every workout.

    Since, I am not achieving the chin-ups yet, should I add lat pull downs or something else until I am able to do chin-ups?

    Thanks again for your input.

    C

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