I like training chins/pullups like I would any other lift. Lots of heavy, low-rep sets and slow progressive loading.
I'm doing pullups or chinups once or twice a week with a counterbalance assist. I'm trying to work my way up to unassisted. Since I've got control over the weight, I can dial in a rep range for a 3x(max) workout. I've been shooting for about 3x7 as a point where I add(subtract) 10# and work my way up again. This is working, as I end up doing anywhere from 4-7 reps each on average, but I am wondering if this is the best way to do this, or if I should try to go heavier (less reps) or lighter (more reps) to build foundational strength.
Any ideas?
I like training chins/pullups like I would any other lift. Lots of heavy, low-rep sets and slow progressive loading.
If you're trying to build up to a bodyweight chin, wouldn't it make the most sense to do them heavy with low reps?
I would set the resistance (assistance?) to the point that you can do 5 reps for 5 sets across. Release the weight each workout or when you can until you've reached your goal.
You know the answer. If you want to do 1 bodyweight pullup then you're training to do a single. That means low-rep work.
Thanks for the feedback everyone. I'll bring the reps down a bit, e.g., in the 4-6 rep range (can't dial in too accurately on this thing). The source of my confusion was that Rip's program has pulls and chins sometimes as bodyweight to max, which I imagine for some can be quite a few more than the standard 5.
A few years back I worked up to 14 at a bodyweight of about 87kg (192#) but failed to progress further.
I started adding weights and worked mostly in the 5x5 range. Eventually I got up to 5x5 with 10kg (22#) and 2 with 25kg (55#) which gave me 20 reps at bodyweight.
I'm a fair bit heavier now so 14 is again my BW limit but I recently did 5x5 with 20kg (44 lbs).