Chinup protocol alternative Chinup protocol alternative

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Thread: Chinup protocol alternative

  1. #1
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    Default Chinup protocol alternative

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    Hi, I'm trying to manage a mild case of golfers elbow using the chinup protocol. I can do only 3 chins however, which means that by set 10 I can't do 1 proper chinup due to the fatigue (doing singles up till that point). How would you change the protocol so that it works? Cheating the reps? Negatives? Something else?

  2. #2
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    No response, sadly, but I'll leave the following for any future visitors of this thread: I went along with the protocol anyway, trying to complete the one chinup, and moving to 2-3 as slow and as controlled negatives as possible. Still did 20 sets. By workout 5, my other, healthy elbow would be aggravated more than the original injured one on sets ~4 and onwards, thus leading me quit the protocol. I can still, yet seldom feel some pain in the elbow in question, usually once or twice per workout when setting up during the squat (despite a fixed grip and arm position). Hopefully it will only get better with time.

  3. #3
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    Some options are to modify the chin-ups so they are the correct difficulty: use elastic bands or stand on stacked plates and use your feet to assist with the concentric portion of the lift. It's also a good idea to try and isolate the cause and address that if possible.
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  4. #4
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    Do you have access to assistance bands, like the Rage Pull-up Assist set?

  5. #5
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    I considered using elastic bands, however I didn't have any at my disposal. Used this impromptu modified protocol with negatives and it worked just fine, although I feel like the process might have been easier with the bands.

  6. #6
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    OP, I used Burnett's recommended tempo (3-1-2) Bench Press with ~85% of my working weight to mitigate tendonitis pain (combo golfer/tennis elbow), in addition to really dialing in my squat grip. This reduced all pain for me within about 2 weeks, and I never resorted to the recommended chin-up routine (I don't have a chin-up bar). I'd recommend reading Jordan's article on the subject and giving it a try - worked wonders for me.

  7. #7
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    starting strength coach development program
    Quote Originally Posted by Evan Charles View Post
    OP, I used Burnett's recommended tempo (3-1-2) Bench Press with ~85% of my working weight to mitigate tendonitis pain (combo golfer/tennis elbow), in addition to really dialing in my squat grip. This reduced all pain for me within about 2 weeks, and I never resorted to the recommended chin-up routine (I don't have a chin-up bar). I'd recommend reading Jordan's article on the subject and giving it a try - worked wonders for me.
    Do you mind explaining the bench method a bit more? Is it 3-1-2 a shorthand for how many seconds the descent, the pause at the bottom and the ascent takes? How many sets and reps, how many days a week?

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