Chin-up progression

[tiny&mighty]

I am 41 year-old female weighing 125lbs at about 5'1". I train on a 4-day split that includes chin-ups twice a week but I cannot seem to achieve linear progress on this movement. I keep getting stuck at 6-8 reps, which seems low at a BW of 125lbs (I am not fat).

According to the Blue Book:

"A good rule of thumb is that when you can do 12-15 bodyweight reps, it is probably time to start doing some of the work weighted, possibly alternating higher-rep bodyweight workouts with lower-rep weighted workouts."

Question 1 - Would the number of BW reps be different for a female lifter?


Also from the Blue Book: "many people have made steady linear progress by microloading the chins"

Question 2 - Is it too early to try this? If so, what do you suggest I do to break my 6-8 rep plateau?


Of note, I do chin-ups as an assistance movement for my press. I could not care less about the size of my biceps.


Also, before anybody asks, here are my current numbers:

• Squat: 235X1X3
• Press: 101X3X5
• Bench: 141X3X5
• DL: 255X2X3

[Mark Rippetoe]

1. Yes it would.

2. Try it now.

[Cole Gorton]

Your lifts are really good, double bw squats and bench over bodyweight as well. one thing i noticed is how thick the grips are on the chins. i have noticed in my experience that when i chin on a "thin" bar, i can get a few more reps. perhaps it is proprioceptive feedback ??? either way, a thicker chin bar may be harder to grip as the reps go up and this may signal your brain that you are done when maybe you have a few more in the tank. just a very tiny detail i noticed, probably doesnt really matter

[tiny&mighty]

1. Yes it would.

2. Try it now.

Wilco, thank you.

[Mark Rippetoe]

one thing i noticed is how thick the grips are on the chins. i have noticed in my experience that when i chin on a "thin" bar, i can get a few more reps. perhaps it is proprioceptive feedback ??? either way, a thicker chin bar may be harder to grip as the reps go up and this may signal your brain that you are done when maybe you have a few more in the tank. just a very tiny detail i noticed, probably doesnt really matter

It makes a huge difference, just like it does on a deadlift. The human hand likes a bar between 25-29mm. A 32mm bar takes at least 20% off a deadlift.

[tiny&mighty]

Your lifts are really good, double bw squats and bench over bodyweight as well. one thing i noticed is how thick the grips are on the chins. i have noticed in my experience that when i chin on a "thin" bar, i can get a few more reps. perhaps it is proprioceptive feedback ??? either way, a thicker chin bar may be harder to grip as the reps go up and this may signal your brain that you are done when maybe you have a few more in the tank. just a very tiny detail i noticed, probably doesnt really matter

Thank you!

I'm sure you're right about the thickness of the bar. I bought this foamy bar as a pain-management device to work around inflammation in my fingers (from rheumatoid arthritis). That said, the swelling and pain has gone down quite a bit lately, as it typically does in the spring. I will try using a "hard" bar again tomorrow and see if I can tolerate the pain now.

It makes a huge difference, just like it does on a deadlift. The human hand likes a bar between 25-29mm. A 32mm bar takes at least 20% off a deadlift.

[Stupid?] question 3 - If I were to set my 25mm Bella Bar on the rack to do chins, am I likely to damage the bar?

[Mark Rippetoe]

[Stupid?] question 3 - If I were to set my 25mm Bella Bar on the rack to do chins, am I likely to damage the bar?

Not at all.

[Steven Kalin]

Not at all.

Could she maybe strap the chins? I think I heard Dr. Santana reference this in his podcast recently.

[Steven Kalin]

Could she maybe strap the chins? I think I heard Dr. Santana reference this in his podcast recently.

Never mind, I tried it and it doesn’t work. Plus I just read the equipment section of Strong Enough? and I’m feeling ashamed.