How to train for chin ups-especially for pre NS boys
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6 week program for "zero fighters"
Let's say you are so weak that you can't even do a single chin up.Don't worry.But you can do flexed arm hang right? Remember this was an item during your primary school NAFA test? In more chim terms,the flexed arm hang is called a static hold.
So everyday,learn to do 5 sets of static holds 3 times daily.Hang there until your arms give way.Best if you have a bar at home,if not go to the fitness corner at your neighbourhood.By 2-3 weeks,you SHOULD be able to do 1 single chin up.
Once you can break that zero barrier,you are well on your way.Now,the program is such you do sets of 1 rep again for 3 times daily. Each time,you will do 8 sets of a single rep with 1-2 min break in between.So that's 24 chinups in a single day.
If you work hard enough,you SHOULD be able to progress from 1 rep to 3-4 rep within ONE week.When you can do 4 reps,continue with the 3x daily program,but do not do 8 sets of 4 reps,instead do 8 sets of 2.Remember when training for strength,always stop short of failure.
When your reps have gone up,it's time to cut down on volume,so you will do less sets.Hence when you can do 8 chins,you should do 4 sets of 6 reps and so on.
To make things clearer,
Week 1-2
Static holds daily-5 sets for 3 times
Week 3
8 sets of 1 rep for 3 times daily
Week 4
8 sets of 2 reps for 3 times daily
Week 5
6 sets of 4 reps for 3 times daily
Week 6(by this time,I assume you're knocking out 8 reps)
4 sets of 6 reps for 3 times daily.
You might be tempted to take the easy way out and do lat pull downs or machine chins.Well,if you are a wimp,go ahead.My philosophy is always strive to make the movement harder,not easier-hence I do shoulder presses standing rather than seated.
I tell you,if you weigh 70kg and can do 6 reps of 70kg on the pull down machine DOESNT mean you can do 6 bodyweight chin ups.It's a fact.I experienced that before.The way to train chin ups is to do the movement itself,not do a wimpy machine movement as a substitute.Bodyweight exercises will always be harder than machines,indeed they are a totally different ball game together.
Good luck with the program!
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Thanks for the tips!
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LAST TIME I CANT DO EVEN ONE EVEN THOUGH I AM DAMN THIN
BUT AFTER GOING GYM AND KEEP DOING PULLUP WITH WIDEHAND GRIP QUITE CONSTANTLY, I AM GRADUALLY ADVANCING AND EVENTUALLY BREAK THE 10 PULL UP BARRIER -
or use asst.pullup and decrease weight load gradually.
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erm is static hold inclined pull up?
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a static hold is a stationery hold whereby you just hold and do nothing.
Like lifting up a barbell overhead and just hold it there for some time before letting it down. -
wat is reps?
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omg
reps are how many times you do it. -
i been a zero fighter tooo haha
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Maybe you might wanna add pushups to this program also. The push up can actually help you in your chin up,you know? The push up works the entire shoulder girdle and the chest and these muscles act as stabilizers during chin ups.
After your chins,you might want to do 4 sets of pushups.The number of reps is up to you as long as you stop 2-3 reps short of failure. -
Thanks for your tips! Usually I can only do 5 at one shot and leave it at that. Yesterday, I rest for a couple of mins between sets and managed to do 15 in all!
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could i ask if pull up machines work well? my school gym has one and im using... but still no privial...
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Still no what?Originally posted by sand king:could i ask if pull up machines work well? my school gym has one and im using... but still no privial... -
no need to worry .... when you go in ... they'll threaten you weekend RT for zero fighters, your balls will shrink at the thought of it and you'll be pulling up in no time .... no, I'm serious ! ...
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i finished my NS without pulling one chin up.
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Another training method you might wanna add:negative chin ups.
So what is a negative chin up? Basically,any exercise movement has two components:positive(concentric) or negative(eccentric) Sounds very chim right?
Ok,give you an example.When you do your bench press,the lowering is the negative part while the raising is the positive.
So when I say negative chin up,you only peform the lowering from the bar.How do you do this? Stand on a chair and get yourself into the top position of a chin up, i.e. your chin over the bar and you're hanging there.Lower yourself as slowly as possible.That may take 5-6 seconds.Once you have lowered yourself fully,that's considered ONE rep.
Do 3 sets of 6 reps after your normal chin up regime.
*WARNING*
This is an advanced training principle.Do not overdo it.Overdo it and you may find your arms so sore that you have difficult taking off your shirt the following day.Trust me,I experienced it before. -
Yes,I kena weekend RT for being a zero fighter before.While others were in downstairs in their smart 4 to book out,I and a few others were in our admin attire to go cookhouse for lunch.Originally posted by Fatum:no need to worry .... when you go in ... they'll threaten you weekend RT for zero fighters, your balls will shrink at the thought of it and you'll be pulling up in no time .... no, I'm serious ! ...
So its better to start training now than to burn your weekends necessarily once you're inside. -
still cannot do pull up.Originally posted by Marco_Simone:Still no what? -
what is mean by 5 sets of static hold?
hold onto the bar for 3/5 times?
do it 5 times for 3 rounds (15x)? -
i teach you all what i did.
within 1 week from 0 - can do.
go to chin up bar. jump or whatever to get to reach the top. hold your grip and flex your muscles as tight as possible. hang on for as long as possible. repeat for 3 reps. go home rest.
i did that. after 2 continuous days, i went from 0-2.
just flex and hold your position if you cant do. if you want to train faster, after you reach your max number of chin ups, do a jump and hang on again for as long as possible.
helps if you do it when you are fully energized and not tired. -
That is what I am saying in the first post...Originally posted by bladez87:i teach you all what i did.
within 1 week from 0 - can do.
go to chin up bar. jump or whatever to get to reach the top. hold your grip and flex your muscles as tight as possible. hang on for as long as possible. repeat for 3 reps. go home rest.
i did that. after 2 continuous days, i went from 0-2.
just flex and hold your position if you cant do. if you want to train faster, after you reach your max number of chin ups, do a jump and hang on again for as long as possible.
helps if you do it when you are fully energized and not tired. -
Hold on the bar until you about to give up,get down and rest 2-3 mins-that's 1 set.Originally posted by 105090:what is mean by 5 sets of static hold?
hold onto the bar for 3/5 times?
do it 5 times for 3 rounds (15x)? -
wanna ask you guys, NS standard pull ups is must go up come down ALL DA WAY is it?
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NS standard can swing legs 1.Arms better to extend fully(100% full range of motion),but I think only 85% range of motion also can close one eye bah.Originally posted by chrisbenoit:wanna ask you guys, NS standard pull ups is must go up come down ALL DA WAY is it? -
By the way,the proper form for a chin up is to avoid swinging coz when you swing,you are using momentum to lift yourself up.Originally posted by Marco_Simone:NS standard can swing legs 1.Arms better to extend fully(100% full range of motion),but I think only 85% range of motion also can close one eye bah.
To prevent swinging,cross your legs until your heels touch your butt.I tell you,you perform chin ups this way,it's a lot harder.
Good luck.