How to increase chins?

EL_VIEJO

New Member
Any tips on the best way to increase the number of chin ups? In my younger years I could do 10 - 12 good full chins, but now I can only do 2 and that is a struggle. Would I be better off working up in weight on a cable pull down machine or doing multiple sets of 1 chin up and trying to gradually increase the reps per set? Or maybe some combination of the 2.
 
Cable machine, negatives, chin assist machine are all good methods. The exercises are all the same. You still need lat/arm strength to lift your body up.
 
Drop your b-fat percentage is a good way.

I read an article once upon a time in a lifting mag that discussed chins. The record holder for the U.S. Marines built his chinning ability through a rest-pause method. What I took away from the article was that he would hang there, do a rep or two, hang there some more, do a rep or two...etc. I find it sort of unusual since the point of rest-pause is to get around fatigue and doing as many chins as you can is an act of strength-endurance.

If I were doing this I would set up a few metrics. The obviously important one is how many chins you can do repetitively. I'd test that every 1 - 2 weeks to see if I'm getting there. In the workout I would count how many reps I did and what the time between reps was before I reached failure. The objective would be to increase the number of reps to a reasonable number (like 5 to start with). Once I am doing 5 chins with, say 5 second rests between reps I would try to decrease the resting time until I could do 5 continuously.

Colby2152's method is also valid. Do supinated grip pulldowns with whatever weight you can handle. I would do 8 - 10 reps with a 2 second positive and 4 second negative to failure (ala HIT style) because I am familiar with it and I know I can up the weight each session for a few months.

Or just get a well-reputed book on strength-endurance training and take it from there.

-QP
 
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