Here is a beginner (or regular exerciser but can’t do chin-ups yet) example of how we work towards chin-ups. These exercises need to be performed 2-3 times a week and three sets of each exercise each time. If you are still working hard at the exercises from weeks one-two you just stay on those until you are able to complete all the prescribed reps and are ready to move on to the following progression. I’m not going to kid you – laying off the beer and chips and losing a couple of kgs, definitely makes chin-ups easier – but we’ll work on that next month!
- Barbell bentover row x 10-15 reps
- Bodyweight rows (with TRX or bar) x 8-12reps
- Static underhand grip hold 3 x to failure (someone can old your feet)
- Bodyweight rows (with TRX or bar) x 10-15reps
- Static underhand grip hold 3 x to failure
- jumping chin ups x 8-12reps
- Band (or person assisted) assisted chin ups x 6-10 reps
- Negative pull ups x 4-8reps
AND THEN You have to have a go at doing a chin-ups by yourself. I find it’s easier to jump the first one and then extend down I can usually get the second one on my own. Don’t worry if you can’t do a full chin-up by the end of 6 weeks, results will vary, but if you keep up with the program you will notice a definite increase in upper body strength. You can work this program on your own – or join us with our 6 week Introductory Offer – and we’ll do our best to help you get there.