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Thread: Top set of 4 reps enough for weighted chin ups?

  1. #1
    Join Date
    Jun 2023
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    Default Top set of 4 reps enough for weighted chin ups?

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    I’ve played around with various rep ranges for weighted chins and I’m back doing reverse pyramid as it seems to produce the best size and strength gains for me personally.

    I do a top set of 5 or 6 reps, 2nd set 7 or 8 reps minus 10kg and 3rd set 9 or 10 reps minus another 10kg.

    Im currently up to 52kg for my top set of 5 reps but I’m at the point where I’m going to need to start doing 4 reps for my set.

    My question is, will 1 set of 4 reps be enough for the heavy set to continue driving strength gains? That 1st set will obviously be followed by a 6 and 8 rep set minus 10 kg each time.

  2. #2
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    What's been going on with your body weight during this process, John?

  3. #3
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    Chin ups, even weighted, as seldom in the driver's seat. About fifteen reps any old way will probably do everything else.

    If gains on the chin ups slow down it is almost certainly because one of the main lifts is what is lagging.

  4. #4
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    Jun 2023
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    My weights been slowly going up Jason. Ive put on about 20lb in the last 18 months.

  5. #5
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    Quote Originally Posted by Maybach View Post
    Chin ups, even weighted, as seldom in the driver's seat. About fifteen reps any old way will probably do everything else.

    Im not sure what you mean by this but if its what I think then I have to respectfully disagree.

  6. #6
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    Apr 2023
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    starting strength coach development program
    I mean, you do whatever you do but I find it very hard to believe that overall strength progress will be noticeably slowed primarily because you fail to take your set of five chins to 120 pounds.

    I mean, what even is the solution you could employ, here? You are already doing a shitload of volume at a lighter weight. If you can't do 5 reps of the new weight...you can't do it. You'll have to do something ELSE to drive that up. We might tell you to omit the backoffs weights and just get as much as you can on the heavy weight, but if you've arrived at the reverse pyramid scheme in your own, I assume you've tried that, and it hasn't worked. Do you think the answer is going to be more volume on top of what is already a quite a hefty dose? Do you think this volume is an appreciable distance below the maximum effective volume you could execute?

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