Weighted chin up progression
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="592866" data-time="1467222951">
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<p>Hah by "little waifs" I will just have to presume that is fat fuck for "strong mother fuckers at envious power to weight ratios"</p>
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<p>Geez bro, hanging out with too many she/he's in Thailand has given you an attitude yo !</p>
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<p>Fat fucks can't fit into 34 jeans, I can, admittedly it is a bit of a struggle hence Dry july starting tomorrow in earnest.</p>
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<p>Wairau, what you weighing in at ? any less than 103kg and I win......</p> -
<p>88kg with a few kgs of fat to go. You only win if twice a week you can do 16 strict pull ups, 1-2 second straight arm hang after each one, steady pull up, slower descent, no body movement apart from the last 1-2.</p>
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<p>Apart from dips and hill running, you've probably got me beat...</p> -
<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="593027" data-time="1467263340">
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<p>88kg with a few kgs of fat to go. You only win if twice a week you can do 16 strict pull ups, 1-2 second straight arm hang after each one, steady pull up, slower descent, no body movement apart from the last 1-2.</p>
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<p>Apart from dips and hill running, you've probably got me beat...</p>
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<p>I tend to do them as quick as possible before my brain kicks in and tells me I can't do anymore. I think if I went as strict as that I'd manage 11-12 but might give it a go to mix it up. I do tend to kip a bit on the last couple of reps but pretty still for all the rest.</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="593179" data-time="1467331748">
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<p>I tend to do them as quick as possible before my brain kicks in and tells me I can't do anymore. I think if I went as strict as that I'd manage 11-12 but might give it a go to mix it up. I do tend to kip a bit on the last couple of reps but pretty still for all the rest.</p>
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<p>11-12 is still pretty good. Pull ups, not chin ups, right? Straight arms at bottom when full hang?</p>
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<p>I really feel the benefit is worth it to do them strictly, I hope to minimise chances of injury, keep doing them for more years, do more reps, and the improved physical shape and DOMS are real.</p>
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<p>I can do 20-30 if I do them quickly and only go down 60%. But I would put too much pressure on my shoulders. So, not only a bit slower with full hang, but very straight arms at bottom.</p> -
<p>Muscle ups are all about technique - if you've got beastmode level strength then you can likely do them without too much kipping or hip drive. But if you are closer to mere mortal level then getting that momentum going is vital. Also difference between bar and ring muscle ups with the latter being even harder.</p>
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<p>Needless to say I haven't managed one!! one day my friends, one day!</p> -
<p>Ha ha good ol Kali Muscle. He's totally natural!!</p>
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<p>more mutant than human!! </p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="596430" data-time="1468457249">
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<p>more mutant than human!! </p>
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<p>He does that shit with the ease of a 65kg gymnast, it's goddamn fucken impressive. Speaking from experience those are a prick to do.</p> -
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<p>A lot of it is technique I reckon - like Olympic lifting, except you can't start with 40kg, and that's what makes it hard. Only way to do them is body weight!</p>
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<p>Without a shitload of momentum on the first pull you're fucked and that "transition" is what screws a few people, even some who can do lots of pull ups/dips.</p>
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<p>Of course there are those little muscly units who can do them really slowly and full of control.</p>
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<p>fluffybunnies.</p> -
A good trick If you've a bar at home is to use a step ladder.
afteer a warm up set (my shoulders are a bit grouchy) aim for 4 to 6 reps with whatever weight you can handle. When you can't do another full rep, do two as high as you can. Then get ladders so you can start at chin level. Let down as slow as poss -- this hurts a bit. repeat once or twice.
Each week add a kilo or so.
Over a year the gains will be good.
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Good tips bro. Wairau - so much of the muscle up is hip drive - if you can get that momentum going that last extension through your triceps etc is a bit easier. That's what my PT says btw, not my personal experience. Still working on my pull ups and chins!
