chin up fast

R

rene1

0
Hi there,
I made a bet with someone I could do a chin up by one week from now. I've been working on it for a few weeks, and am close but can't do one starting from a hanging position. I'm doing a medium wide grip, palms facing me. Any advice for getting that last bit fast? I've been training biceps, deltoids, doing lat pulls, and working on assisted chinups as well as core stability exercises. Help!
 
mike100

sorry but rest is an essential part of strengthening. u can workout ur biceps (main muscle used for chin ups) for 3 days and they wont get any stronger if u dont rest, actually they will get injured.

see if u get another week, then, every other day do 3 sets of 15 curls with dumbells, 3 of 50% of ur max for pushups and try ur best at chin ups.
 
You've got a week to do one chin up; how much is the bet for?

I can't guarantee that this will work; but give it a shot. Stop doing everything else for the week; and every other day complete 5 sets of assisted pullups. The first set use no assistance and just pull as hard as you can. Sets 2 - 5 gradually increase the assitance. Then take the next day off. Be sure to go throught the entire range of motion when completing the assistand chins to strengthen the entire length of your muscles. Then the day before the bet is do; do nothing at all.

No guarantees; but it's worth a shot.
 
Adler is dead on! And, if you can't get an assist, try negatives. I.e. Get in the top position, lock yourself off there for a moment, and slowly lower yourself to the normal starting position. Repeat this over-and-over again!

Not to rain on Mike's parade, but the latissimus dorsi plays a huge roll in the chin-up as well. Even the serratus anterior and pecs have some say. Your best bet is to do a chinning motion be it negative or assisted. But, Mike is dead-on about rest. Without it, you will fail. Workout HARD! Rest HARDER!

-Rip
 
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