Help with chin up program

[Giz95]

I am looking for advice on how to improve my number of chin up's( palms facing away) . My problem is I currently can only do two. I have a test coming up in 60 days which I need to do 7 rep's. I know to start doing negatives with a chair but how do I improve on the positive movement. Advice I got so far is lat pull down machine ( no access to a assisted chin machine) and starting with a bar I can reach while keeping my heels on the ground to improve the actual movement. Any help with a program is appreciated.

[Gododge]

Giz- I'm by no means trying to be an a-hole here, but to be honest, the best way is just continue to do them. If you can do 2, that is a start. From my personal experience, lat pulldowns will help some, but the pull up is much more complex. I use to never do pull ups and always did lat pulldowns. Well, I decided to incorporate pullups into my routine. Even though I could do a considerable amount of weight on pulldowns, the pull ups required alot more effort. Try to do a few sets of two. If you want to do forced reps, get a chair, cross your legs behind you with your feet on the chair (also behind you). The only thing is, it's easy to cheat, so MAKE yourself kick out the reps unassisted. Good luck, and if you do pull ups a couple of times a week, you should be able to kick out 7 in 60 days no problem.

Good luck.

[Zain]

I can feel your pain! 8 weeks ago I started back in the gym after 5 years (YES years) off. Needless to say I was and still am lifting quite light weights (apart from my legs which have some residual strength from decades of alpine skiing)

Anyway 4 weeks ago I changed my program to a 4 day split program, with the back/bicep day including the good old chin up (reverse wide grip).

First day ... ZERO! Yay me. My ego took a HUGE beating, and I was in a ****ty mood for 2 days. I knew I had a lot of work to do ... but ZERO was ridiculous!

Anyway... time passes. Now after just 4 weeks of I am doing 3 sets (4 reps, 3 reps, 2-3 reps) which I think is a nice improvement. Still a long way to go... but 7 by the end of 8 weeks sounds like a good goal.

Other exercies I do on back day are lat pulldowns, deadlifts and Db Rows.

Keep at it... dont get too down watching skinny guys do 30 in a row and you will get there.

[CJNY]

Doing assisted chin ups helped me a lot at first. If you dont have access to an assistance machine you can use a piece of rubber tubing:
http://www.discussfitness.com/showth...light=assisted

[ajarvis]

I personally have found that rows and lat pull downs together are increasing my strength to do unassisted pull ups.

[ballast]

I've found that what worked best for increasing my pull-ups was to use ladder training.I experienced significant increases in a relatively short period of time.Here is a link that explains the concept: http://www.cbass.com./Pavel'sLadders.htm
As you can only do 2 pull-ups at this point, this method may not be best.Another thing you can try is to do sets of a single rep with a 1-minute rest interval between each one.Build up the number of sets you can do.And be sure to retain strict form, no partial reps.Pull-ups can be a tremendous upper body exercise when done properly.Good luck!

[woda]

Whoa.....so this theory applies to everything?....push-ups, bench press, shoulder press, etc.?

Maybe it is hard to find the time on one hand, but I'm wondering....if you had a home gym and just focused on compound exercises then you should be able to do this during commercial breaks while watching t.v. all night, no?

[KrNpRde]

my personal experience is that if you can do 2 instead of goin all the way down just go down half way from the position where ur all the way up. this helped me alot long time ago i couldnt do even one now i do about 15

[The bface]

Originally Posted by Giz95

I am looking for advice on how to improve my number of chin up's( palms facing away) . My problem is I currently can only do two. I have a test coming up in 60 days which I need to do 7 rep's. I know to start doing negatives with a chair but how do I improve on the positive movement. Advice I got so far is lat pull down machine ( no access to a assisted chin machine) and starting with a bar I can reach while keeping my heels on the ground to improve the actual movement. Any help with a program is appreciated.

I would feep at the chins and then do lat pulldowns immediately after with as heavy weight as possible for 3-4 reps and then rest and perform this agian in a superset style.

This should increase your strength sufficiently to perform the chin ups,this need you to bust your ass and not let yourself go easy.