Maximising workout for chinups

[gauravsi]

I can do 7 proper chinup reps for biceps per set, but I heard I need at least 45 secs per set to maximise hypertrophy. How to I maximise my chin up routine to reach that figure ? I'm a beginner doing calisthenics and my target is hypertrophy.

[k9pit]

Don't worry about over complicating things by drawing out the reps with bodyweight exercises unless you're training to be a gymnast.

Just focus on trying to do more reps....7, 10, 15, 20....the muscle will come.

[gauravsi]

Don't worry about over complicating things by drawing out the reps with bodyweight exercises unless you're training to be a gymnast.

Just focus on trying to do more reps....7, 10, 15, 20....the muscle will come.

Hey thanks

[TrustySquatter]

My advice would be to incorporate isometric chin ups at a high position, increasing the period of time. I would also use eccentric chin ups to build strength in the muscles and progress that by adding a weight to a belt if you have it and are at an advanced enough level. Get plenty of volume in terms of chin ups, change your grips and use plenty of different exercises, especially your bent over rows and single arm rows etc to build up those muscles. All gradually of course and under good control

[gauravsi]

My advice would be to incorporate isometric chin ups at a high position, increasing the period of time. I would also use eccentric chin ups to build strength in the muscles and progress that by adding a weight to a belt if you have it and are at an advanced enough level. Get plenty of volume in terms of chin ups, change your grips and use plenty of different exercises, especially your bent over rows and single arm rows etc to build up those muscles. All gradually of course and under good control

Thanks, that's great advise ! I was also thinking if I do another 3 setter after sometime (say 6 hours) it'll help. Does it have the same effect as incorporating isometrics and doing just one 3 setter ?

[banjoman23]

What k9pit said, just focus on doing more pullups, and don't overthink it by worrying about time per set, isometrics, etc.

Adding 3 more sets later in the day should help (assuming you're not burning yourself out going to failure). Google "Grease the Groove pullups" for more info on this.

If/when you can do 10-12 pullups, consider adding a weight belt to increase the resistance.

Good luck!

[gauravsi]

What k9pit said, just focus on doing more pullups, and don't overthink it by worrying about time per set, isometrics, etc.

Adding 3 more sets later in the day should help (assuming you're not burning yourself out going to failure). Google "Grease the Groove pullups" for more info on this.

If/when you can do 10-12 pullups, consider adding a weight belt to increase the resistance.

Good luck!

That helped, thanks ! So that means I need to stop just short of failure so that I can do more sets again ?

[banjoman23]

That helped, thanks ! So that means I need to stop just short of failure so that I can do more sets again ?

If you're doing a higher frequency, grease-the-groove type of method where you're doing them everyday and/or multiple times per day, then yes. And that'll get your pullup #s up quickest.

IMO, if you're only doing pullups 2-3x/wk, then I'd treat them like other exercises and roast em, then recover.

[gauravsi]

[QUOTE=banjoman23;1514523931]If you're doing a higher frequency, grease-the-groove type of method where you're doing them everyday and/or multiple times per day, then yes. And that'll get your pullup #s up quickest.

Thanks for the help, I get it now.

[Garage Rat]

Eventually you'll need to add weight to stimulate muscle growth.
You'll only go so far with only body weight.
Tie a weight around your waist and start again as you did with body weight.

Also you should try to do several types of pull ups and even chin ups.
Close,medium and wide grips.
They all put stress on the back/lats a little differently.
Good luck.

[gauravsi]

Eventually you'll need to add weight to stimulate muscle growth.
You'll only go so far with only body weight.
Tie a weight around your waist and start again as you did with body weight.

Also you should try to do several types of pull ups and even chin ups.
Close,medium and wide grips.
They all put stress on the back/lats a little differently.
Good luck.

Thanks, will take your advise seriously !