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Thread: Chin-ups

  1. #1
    Registered User GoldSpark911's Avatar
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    Question Chin-ups

    Hello everyone. I started doing chin-ups 2 months ago(never did them before) and at first I could not do 1 chin up. After four days I could do one and after two weeks I was able to do 3(4 sets of 3) . Now month passed and I still cant pass 3 reps mark. Can someone give me some plan for chin up specifically without using weights?

    I am 135kg in body weight. My height is 196cm and my arms length is 210cm and I sleep around 6 hours tops because if I sleep more I dont feel good.
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    Registered User Hutrapper's Avatar
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    This framework has helped me. Top row shows weeks. Do each week twice, then advance. I also don't do every day.
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    Registered User GoldSpark911's Avatar
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    Originally Posted by Hutrapper View Post
    This framework has helped me. Top row shows weeks. Do each week twice, then advance. I also don't do every day.
    Thank you very much! Now I can do them with some goal in mind while doing them instead of without plan aimlessly . Hopefully progression improves! Thanks once more.
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    Registered User Hutrapper's Avatar
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    Originally Posted by GoldSpark911 View Post
    Thank you very much! Now I can do them with some goal in mind while doing them instead of without plan aimlessly . Hopefully progression improves! Thanks once more.
    I did not design the progression, its actually some military thing, but I did put it into a word document so I could print it easily.

    I will say though that it is similar to what i did in university that allowed me to get to sets of 20 plus chinups at 210 bodyweight. I basically just did a billion sets. lol

    Hope it works for you.
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    Registered User Casca's Avatar
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    You're just under 6'9" at almost 300lbs?

    Anyway, one of the ways I worked on increasing reps is to try for two more reps. If I didn't get it, I stop, count to 10-15 seconds or even as much as 30 seconds and then usually get it. Eventually I am just able to do more reps without taking the short break. Once solid with the higher reps being my normal, I try to increase again.
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    Originally Posted by Casca View Post
    You're just under 6'9" at almost 300lbs?

    Anyway, one of the ways I worked on increasing reps is to try for two more reps. If I didn't get it, I stop, count to 10-15 seconds or even as much as 30 seconds and then usually get it. Eventually I am just able to do more reps without taking the short break. Once solid with the higher reps being my normal, I try to increase again.
    1 ft = 12 inches, so it's just under 6'6"
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    Registered User Casca's Avatar
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    Originally Posted by GeneralSerpant View Post
    1 ft = 12 inches, so it's just under 6'6"
    I just google it and convert, it's just I searched 210cm instead of 196cm=6'4.3"
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    Originally Posted by Casca View Post
    I just google it and convert, it's just I searched 210cm instead of 196cm=6'4.3"
    .43 ft = 5.16 in.
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    Originally Posted by Hutrapper View Post
    I did not design the progression, its actually some military thing, but I did put it into a word document so I could print it easily.

    I will say though that it is similar to what i did in university that allowed me to get to sets of 20 plus chinups at 210 bodyweight. I basically just did a billion sets. lol

    Hope it works for you.
    That's actually the Recon Ron program, first made popular in Marine Corps Reconaissance units. It works really, really well.
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