Benefit from Assisted Chin Ups

[dipenchatterjee]

Dear Friends, Off late I have been trying to perform sternum chin ups on Assisted Chin Ups Machine. I am near about 75 Kilos (by weight) and I am using approximately counter weight of 45 Kilos for 5 sets of 15 repetitions each. I have planned to reduce the counter weight by 5 kilos once in three weeks. Do you think the same will be effective at the end of six months from date (in the sense that I can do complete sternum chin ups without any assistance)?

If you have benefitted using the assisted chin ups machine from 0 reps to 10+ reps kindly share your experience.

Regards

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Aspiring Chin Up Freak
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[SuffolkPunch]

You should do some set with less assistance but lower reps

e.g.
3 sets of 5 -- less assistance
2 sets of 12 -- more assistance

When you can get all good reps with a particular weight, decrease the assistance by one notch next time. (progress the sets of 5 and sets of 12 seperately)

The lower reps help train the neural efficiency of the movement whilst the sets of 12 add to the total volume which is required for muscle growth.

BTW: your avatar picture is supposed to be of you.

[dipenchatterjee]

Thanks Brother for your indispensable suggestions.

You should do some set with less assistance but lower reps

e.g.
3 sets of 5 -- less assistance
2 sets of 12 -- more assistance

When you can get all good reps with a particular weight, decrease the assistance by one notch next time. (progress the sets of 5 and sets of 12 seperately)

The lower reps help train the neural efficiency of the movement whilst the sets of 12 add to the total volume which is required for muscle growth.

BTW: your avatar picture is supposed to be of you.