Weighted Chins Propaganda Thread

[blowdpanis]

As a few here know, I am a huge fan of this lift. Here's a video of me hitting a PR with my preferred form from today:

http://www.youtube.com/watch?v=3m44LRe3vyU

Imho, weighted chins respond pretty much to the same things as everything else does. Which, in my book, are:

* High-ish frequency (2-3+ times per week)
* Heavy but submaximal loads (lots of stuff in the 70-85% range) using low-ish reps (sets of ~3-5)
* Cycling of volume/intensity. I.e. periods where you focus a bit more on getting a lot of tonnage, other periods where you tap into your limit strength.

[blowdpanis]

Youtube was being a whore, and the video was temporarily not working. Should be good to go now.

[SamGriffin]

Wtf? No attractive 135lb women in your area?

[blowdpanis]

Wtf? No attractive 135lb women in your area?

I actually did a chin with a 110 lb girl wrapped around me at one point at a gym I worked at. Works better if they hold on from the front, for those interested in this excellent feat.

[simonsky]

where do i sign?

master blowdpanis i think my body also responds to low rep work. 5 dead hangs are brutal for me but i can do 10 sets of 3. when do you think should i incorporate weighted ones aside from the usual 10-15 reps on the first set?

[blowdpanis]

where do i sign?

master blowdpanis i think my body also responds to low rep work. 5 dead hangs are brutal for me but i can do 10 sets of 3. when do you think should i incorporate weighted ones aside from the usual 10-15 reps on the first set?

I don't honestly believe the 10-15 reps on the first set thing, and it's never how I trained people. My rule was as soon as they could do 5 ideal looking reps, I'd consider adding weight, even just for sets of 3.

A good place to start if you can do 5 dead hangs and 10 sets of 3 would be 3 sets of 3 done ~2-3 times per week, adding weight linearly over time. Bear in mind even a dip belt is another 2-3 pounds, so that can be the first increment. I wouldn't add more than ~2.5 lbs at a time, and only do that if all 3 sets feel "crisp" and not "forced."

At some point, that will stop working, and you can retest your ability to rep stuff out, or a 5 RM, and I promise you it will have increased. From there you get options like multiple sets of 5, increased volume on the 3's (maybe 4 or 5 sets), etc. But the idea is submaximal, low-ish rep, reasonable intensity (the 70-85% range works well for most of training needs imho), and decent frequency "practice" of a lift.

[PVC]

I don't honestly believe the 10-15 reps on the first set thing, and it's never how I trained people. My rule was as soon as they could do 5 ideal looking reps, I'd consider adding weight, even just for sets of 3.

A good place to start if you can do 5 dead hangs and 10 sets of 3 would be 3 sets of 3 done ~2-3 times per week, adding weight linearly over time. Bear in mind even a dip belt is another 2-3 pounds, so that can be the first increment. I wouldn't add more than ~2.5 lbs at a time, and only do that if all 3 sets feel "crisp" and not "forced."

At some point, that will stop working, and you can retest your ability to rep stuff out, or a 5 RM, and I promise you it will have increased. From there you get options like multiple sets of 5, increased volume on the 3's (maybe 4 or 5 sets), etc. But the idea is submaximal, low-ish rep, reasonable intensity (the 70-85% range works well for most of training needs imho), and decent frequency "practice" of a lift.

Just to see what happens, I'm going to do the exact opposite of what you suggest. Weighted sets of 10, making 5 lb jumps, done once per week.

Not out of spite, mind you...this is what I was planning on doing anyways, since I'm on 5/3/1 and this fits that program better. But if (and when?) this falls flat, I'll try out your recommendations.

[simonsky]

thanks!

some day i will chin my girlfriend....some day.

[gzt]

That is awesome.

[THE KLASH]

How big are the gunz?

Just curious as a rough chin strength to arm size guide.

Nice work btw.