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Old 09-10-2012, 08:32 AM   #1
elcasoshaun
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Default After some training plans for high rep chins/pull-ups

I'm feeling a bit tired from doing lots of heavy singles, doubles and triples on the bar throughout the summer months and now feel like a change of pace to concentrate on muscular endurance, specifically a chin-up/pull-up challenge.

I can currently do 20 dead-hangs of both varieties (this surprised me on the chins front because 90% of my work is pull-ups) but I want to get them up to 30.

Like most folk I've read shit loads of programmes on various websites but I'd like to know if anyone here has improved their numbers in the sort of range I'm talking about...and more importantly, how?

I think it's quite common for people to hit 20 good reps through heavy weighted work but I'm after ditching them in favour of more volume.

Also, I'm very conscious of keeping my weight down for this feat so with that in mind I'm eating very well and doing lots of nice steady cardio in addition to my more frenetic sprints/intervals etc.

ETA I know that everyone on every training forum since the beginning of the internet days can do 20 good chins but, honestly, I can lol
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Old 09-10-2012, 09:55 AM   #2
Matt Ldn
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Default Re: After some training plans for high rep chins/pull-ups

I got up to doing around 20 dead hang pull ups pretty easily using the greasing the groove method. I would have 1/ 2 sessions a week where I would make a concious effort to do as many as possible but during the week I would have my bar up in my door way and everytime I went through I would do as many dead hang pull ups as I could do without straining myself. So when 8/9 was my max I would usually be able to do 6 without exerting myself.

I'm not 100% on the science but its about the body adapting to the constant resistance but not being enough to strain the muscles.
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Old 09-10-2012, 10:08 AM   #3
elcasoshaun
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Default Re: After some training plans for high rep chins/pull-ups

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Originally Posted by Matt Ldn View Post
I got up to doing around 20 dead hang pull ups pretty easily using the greasing the groove method. I would have 1/ 2 sessions a week where I would make a concious effort to do as many as possible but during the week I would have my bar up in my door way and everytime I went through I would do as many dead hang pull ups as I could do without straining myself. So when 8/9 was my max I would usually be able to do 6 without exerting myself.

I'm not 100% on the science but its about the body adapting to the constant resistance but not being enough to strain the muscles.
Cheers mate Funnily enough I started GTG'ing yesterday with the intention of swapping to something else after 4-6 weeks. It's just what to move onto after GTG that I'm interested in at the moment. I'm also dipping on gymnastic rings so, effectively, greasing two grooves. I can't stomach the prospect of long training sessions at the moment so it's a decent way to keep ticking over with x2 deadlift/OHP days as well until I feel like training hard again; and if I come out of an easy cycle like this able to get close to 30 pull-ups and 50 good dips on rings I'll have a good base for my next phase of training (whatever the **** that'll be, I've no idea at the moment).

For some reason I really fancy hitting 30 pull-ups and/or chins without ****ing up my elbows again.
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Old 09-10-2012, 11:05 AM   #4
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Default Re: After some training plans for high rep chins/pull-ups

Yeah its good to have little goals like that, my mate at the moment is trying to do them push ups holding his feet off the ground hes getting close as well looks crazy when he does it.

If you haven't done GTG before I think you'll be surprised at how quickly you can add reps I went from barely being able to do 3 dead hangs to over 15 in a month or so without even trying hard and forgetting to put the bar up most days.
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Old 09-10-2012, 11:43 AM   #5
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Default Re: After some training plans for high rep chins/pull-ups

Try negatives or assisted reps
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Old 09-10-2012, 12:07 PM   #6
elcasoshaun
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Default Re: After some training plans for high rep chins/pull-ups

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Originally Posted by Matt Ldn View Post
Yeah its good to have little goals like that, my mate at the moment is trying to do them push ups holding his feet off the ground hes getting close as well looks crazy when he does it.

If you haven't done GTG before I think you'll be surprised at how quickly you can add reps I went from barely being able to do 3 dead hangs to over 15 in a month or so without even trying hard and forgetting to put the bar up most days.
Dunno if you've seen this dude doing a planche but looks impressive as ****
[ame]http://www.youtube.com/watch?v=ELvqx7Rglvw[/ame]

Just realised he doesn't do a planche press up but still good stuff
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Old 09-10-2012, 12:11 PM   #7
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Default Re: After some training plans for high rep chins/pull-ups

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Try negatives or assisted reps
Yeah, I will probably do the negative part of every last rep of my GTG sets very slowly and then incorporate various tempos in my next cycle. Also plenty of rope-climbing is a good idea for grip strength I reckon.

Cheers lads
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Old 09-10-2012, 01:40 PM   #8
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Default Re: After some training plans for high rep chins/pull-ups

Got from 12 to 21 using the Armstrong program as a teenager, would imagine it'd work even more starting at 20 reps.
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Old 09-13-2012, 01:56 AM   #9
elcasoshaun
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Default Re: After some training plans for high rep chins/pull-ups

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Got from 12 to 21 using the Armstrong program as a teenager, would imagine it'd work even more starting at 20 reps.
Cheers

Might well give that a shot for my next cycle.
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Old 09-13-2012, 09:21 AM   #10
elcasoshaun
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Default Re: After some training plans for high rep chins/pull-ups

Anyone interested in increasing pull-ups might be interested in this.

[Only registered and activated users can see links. ]

It starts off with a month of GTG and evolves into something more structured. Might give it a whirl...
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Old 09-13-2012, 09:56 AM   #11
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Default Re: After some training plans for high rep chins/pull-ups

Quote:
Originally Posted by Matt Ldn View Post
I got up to doing around 20 dead hang pull ups pretty easily using the greasing the groove method. I would have 1/ 2 sessions a week where I would make a concious effort to do as many as possible but during the week I would have my bar up in my door way and everytime I went through I would do as many dead hang pull ups as I could do without straining myself. So when 8/9 was my max I would usually be able to do 6 without exerting myself.

I'm not 100% on the science but its about the body adapting to the constant resistance but not being enough to strain the muscles.
That's pretty spot on actually. Chad Waterbury has some stuff on T-Nation on increasing pull/chin ups that is pretty similar. You can look that up
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Old 09-15-2012, 04:27 AM   #12
elcasoshaun
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Default Re: After some training plans for high rep chins/pull-ups

GTG for five days then had a day off, drank a lot of beer last night, had less than 5 hours kip, ran for 45 mins on a very rugged mountain course...and then got 23 good pull-ups!

Good shit this GTG and even better if I did the thing properly with rest and proper preparation

I mixed up bodyweight 8 reps and weighted 24 kg x 4 reps so everything was nice and easy throughout the week
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Old 09-15-2012, 07:53 AM   #13
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Default Re: After some training plans for high rep chins/pull-ups

Pull ups are my favourite exercise!
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Old 09-16-2012, 04:59 AM   #14
elcasoshaun
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Default Re: After some training plans for high rep chins/pull-ups

Today I tested ring dips. All week I GTG with either 15 BW dips or 6 weighted dips (24 kg). Again, with shit preparation, no warm-ups or anything like that, I went up from a previous PR of 31 to 44I had rested for 2 full days from dipping so was fresh as ****.

GTG is good shit indeed
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