specialization/frequent training

P

Proteinboy

2
I read an article by Nick nilson a while back about specialization. Basically, you take an exercise that you want to improve on(weakness). Then, you get a set weight that you are going to work with. Then, every day, at a specific set time, you rep that weight to failure for 1 set. usually you start with 8 reps. you can increase reps weight fast, usually daily for a couple weeks.
this is apart from your usual routine.

I want YOUR opinion on whether daily, or more frequent training for a single movement is beneficial, or realistic and why.

specifically, i want to get mad strong at chinups/1 arm chinups. i would be training finger chinups, towel chinups, uneven chinups, normal chins, and 1 arm negatives more than 3 times a week. probably 5 times a week.

I just feel that training chinups 3 times a week is sub-maximal. do gymnasts train 3 times a week? they are usually very very strong at the pullup.

haste without wisdom is worthless, so please let me in on your knowledgable opinions.
i am willing to experiment.
 
I'm sure gymnasts do chins for hours every time they train. But how many days/week is variable. I think you're good to go with this. I don't know too much about the reps till failure for 1 set a day, but greasing the groove with a lot of these types of chins through out the day would probably help a lot. If you want to be strong like a gymnast, you'll have to train like one. Basically do lots and lots of chins, everyday.

Take my squat, for example. I'm sick of being weak in it, so I'm just going to do a lot of reps so I can build up my base. Chins can be similar in this case. Lots of reps=gpp. And the bigger/better your base is, the easier it is to build on. However, lots of gpp won't necessarily make you strong. Which is where your weighted chins 3x a week would probably fit.
 
Last edited:
good points lei.
i think i'l start with weighted chins 2 days a week, with 2 extra days of 1 arm chin work(towel chins, uneven, finger). eventually i will work up to 3 extra days of 1 arm chin work. maybe even 4 extra days, so its 6 total chinup training sessions a week.

i would really appreciate more member's opinions :]
 
You must log in or register to reply here.
Back
Top