chin-ups

[Sandy]

I did my first body weight chin-up (narrow grip, palms facing me) last March (and was I ever excited!). I can now do 4-5 body weight chin-ups. I want to reach 10. What is the best approach? Weighted reps? Ladder? Body weight chin-ups followed by negatives? Something totally different?

Thanks!

[jaleena]

In your regular lifting, are you better at adding reps/volume or adding weight? Whichever it is, don't fight it--if you add weight for a while, you'll get the higher reps unweighted. If you do better with volume, a ladder would be good. These aren't mutually exclusive either...you might get to your goal faster by working at it from more than one angle.

[Sandy]

In your regular lifting, are you better at adding reps/volume or adding weight? Whichever it is, don't fight it--if you add weight for a while, you'll get the higher reps unweighted. If you do better with volume, a ladder would be good. These aren't mutually exclusive either...you might get to your goal faster by working at it from more than one angle.

Thanks for the reply. Maybe I'll try alternating between weighted reps and a ladder.

[Cindy Day]

If this is a targetted goal for you--to increase your chin count as rapidly as you can, you might consider doing chins 3 times a week until they increase to the rep range you're interested in hitting.

[Erik]

Accentuated eccentric pull-ups:

Basically you perform only the eccentric (lowering) portion of the pull-up, but do so as slowly as possible and go up either with the help of a partner or by resetting on each rep. Once you can get 5 pull-ups/chins by yourself you can resume the regular program performing sets of 4-5 pull-ups with 5-6 assisted ones, until you can get up to 10.

[donnajo]

Doing weighted pullups has really helped me with my BW pullups.

[Sandy]

Accentuated eccentric pull-ups:

Basically you perform only the eccentric (lowering) portion of the pull-up, but do so as slowly as possible and go up either with the help of a partner or by resetting on each rep. Once you can get 5 pull-ups/chins by yourself you can resume the regular program performing sets of 4-5 pull-ups with 5-6 assisted ones, until you can get up to 10.

How many reps and sets of eccentric pull-ups so I do?