Chin-Up Progression: How to Get Your First Chin-Up
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- čas přidán 3. 08. 2024
- Learn how to get your first bodyweight chin-up (or pull-up), with practical exercises & programming to get your first chin-up or pull-up. Chin-up programming includes band assisted chin-ups and negative chin-ups, performed twice per week.
Getting your first chin-up can be a long and frustrating process. Remember that it takes time and consistency. If you want to do chin-ups, you have to do chin-ups! You also have to keep in mind that you if you are gaining weight, you are having to chin-up more weight.
For frequency, you are going to do chin-ups twice a week, at opposite end of the week. This program will work best if you are also deadlifting 1-3 times per week as prescribed in the Novice Linear Progression.
On Day 1, you will do band assisted chin-ups for 3 sets of max-effort reps. Use a band that allows you to get 5-7 repetitions per set. When you’ve progressed up to 10 reps for your first set, decrease the assistance of the band (choose a thinner band) to get back down towards 5-7 repetitions.
Once you’ve reached the thinnest band (~1/2”) thick and can do 5-7 reps here, test an unassisted bodyweight chin-up every week. Remember to start from a dead hang, and resist the urge to go full-flail and kip yourself over the bar.
You can also increase the difficulty by changing how you use each band - if you place your knee in the band (right in the middle of your shin), it is easier than placing your foot in the band. You can increase difficulty by starting with your knee in the band and progress to your foot in the band. Then, increase the difficulty by choosing a thinner band.
On Day 2 you will do chin-up negatives. Ease yourself into these by ramping up the number of reps each week as they can make you quite sore initially. Start with arms fully extended. In Phase 1, you will jump to the top, get your chin all the way over the bar and hold up there for 3 seconds. In Phase 2, you will jump to the top and slowly bring yourself down. Measure this with a “count” 1 orangutang/quesadilla/macaroni.
Progress your negatives starting with 6 sets of 1 at a 1-count. Increase by 1 rep each week until you get to 10 sets of 1. Then move on to 2 “counts” for 6 sets of 2. Rest ~30 seconds between sets. You may increase the rest up to 60 seconds if necessary to maintain the count.
Lastly, progress to 5 sets of 3 with a 2 count descent. When you can get to 5 sets of 3 at a 3 count descent, test your bodyweight chin-up again.
Remember, if you are gaining weight during this period of time, your chin-ups won’t likely progress in reps each time you do them. However, if you are maintaining the number of chin-ups you can do while gaining weight, you are actually getting stronger.
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0:00 Programming Overview
0:44 Banded Chin Ups
2:19 Chin Up Negatives
4:18 Patience & Persistence
Learn more:
Negative Chin-Up: barbell-logic.com/gym-shorts-...
Chin-Up Short: barbell-logic.com/gym-shorts-...
1st Chin-Up: barbell-logic.com/chin-up-pro... --------------
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We want you to get your first chin up! Ask us any questions about achieving your first chin up, and share your road to your first chin up (or pull up) below.
Can a podcast do chin-ups?
@@BarbellLogicPodcast Go find out, little podcast.
next up - single arm chinups
Thanks!
I always tell myself that I will be more consistent and start to really do chin ups/pull ups. Time to really do it!
Consistency is king...good luck!
Super helpful--both the programming and the how tos. Thanks!
Thanks for the kind words!
I cant reach a full passive hang in the chin up grip, jts like my wrists and shoulders won't allow me to sink any lower when I am trying to hang
For my 16 year old daughter, would you recommend she reaches a certain percentage of her bodyweight (for X number of reps) on supinated pulldowns before switching to this program?
I'll tell you what I did vs this video and I can do 8-10 chin ups paused with slower negatives at around 220. I'm 20 now but I was around 17-18 when I did all this. (I'm 6'2 so it's a little harder to do pull ups).
Since I couldn't do pull ups I used to do reverse grip pull downs for 3 sets of 8 with a rest pause set of 4 extra reps at the end. I'd keep progressing until I could get to near 180-210 for sets of 8 pulling down. I eventually got to the point for I could multiple chin ups in a controlled fashion (well more then 3 like I used to).
Once I could do chin ups for 5-8 that's when I made the transition. The issue was my upper back was growing too quick relative to my lower back so it ended up looking a little disproportionate. I also strained my lat one workout becuase I was doing too many rest pause sets with my chin ups. So make sure you don't go overboard and vary the exercises a little. Good luck!
Can you do this program with the assisted machine?
Yes, absolutely.
I'm programming this into my routine for returning to the gym after a long lay off and was curious about where you say phase 1 and phase 2 for the negative; am I doing both phases on the day or do I do the hold above the bar for X amount of weeks before going onto the actual lowering of the chin?
Also I've made these my main back exercises on Monday and Friday (banded and then negatives) with a heavy row on the Wednesday so I think I've programmed that right but I don't know if I do phase 1 of the negative for a few weeks and switch to phase 2 or if you're just explaining the 2 parts of the motion as phases.
My bad if it's the latter and I haven't understood you very well!
Do Phase 1 for a bit (like you said) then Phase II.
But, you could simply skip Phase I if you think you're ready.
@@BarbellLogic Hey, thanks for responding I appreciate it a lot. I think I can do negatives from the bar so I'll try those.
Awesome!
Can I use the assisted chin up machine if I have access to one instead of the band assisted ones?
When I was finishing up my linear progression on the four main lifts last year, I began trying to program in chin ups. My deadlift had gone from 135 lbs to around 350 lbs. Prior to this I could do 2 to 3 chin ups total. Turns out I couldn't even do 1 chin-up after driving up my deadlift this much, because I went a little overboard putting on weight, adding about 60 lbs while doing that linear progression of the four main lifts. Luckily I had access to one of these chin-up assisted machine at the gym. I started with 60lbs of assistance and just did a linear progression, adding 5 lbs each time I did chins (which means that I remove 5 lbs of assistance each time). I didn't do chins on the day that I deadlifted, since I was now just deadlifting once per week, as an intermediate lifter. It took about a month and a half to work up to worksets with unassisted chins. I started with 3 sets of 10 and fought to keep as many reps as possible as the weight progressed. I ended up with 3 sets of 5 by the time I was doing unassisted chins. Now I am doing weighted chins, adding about 2 pounds per week, since it has started getting tough. I make sure to weigh in before I do chins that day, so that I know exactly what my bodyweight is and how much I need to add to progress by 2 lbs each week. The surprising thing to me is that I was able to make all of this progress while on a cut. I cut about 30 lbs of extra fat, that I accumulated doing a novice linear progression, and yet I was able to make all of this progress on chins, going from needing 60 lbs of assistance to doing weighted chins. I was cutting about 2 lbs per week of bodyweight, but adding 10 lbs of weight to the chins. Bottom line is, if you have access to a chin assisted machine and it has reasonable 5 lbs jumps, then this is the easiest way to work up to an unassisted chin. If there are only 10 or 15 lbs increments on the machine, then you can purchase magnetic donuts to put on the stack so that you can make the 5 lb jumps. It is well worth the $30 to $40, if you need these.
I would even go so far as saying that if it is reasonable to seek out a gym where you can use a chin assisted machine for a couple of months at a reasonable price, then you should do that. I was able to find a gym that had one, for only $35 per month. Once, I got to an unassisted chin after a couple of months, I cancelled my membership. Best $70 I even spent, because the progress and programming with this machine is so simple. Even serious gyms that only have power racks and barbells should have one of these machines to help people work up to unassisted chins and dips, if necessary.
@@23Schrodinger thank you so much. I really needed to hear this because it seems as if the online fitness community for some reason really really hates the assisted chin up machine. I'll continue to work on reducing my chin up assist weight :)
Yes, but remember to work hard and do slow negatives to failure. Failure is when you can't keep your body moving slowly.
I used one of these machines to get back into doing chin-ups. I had not done them in years. I went to the gym and did chin-ups every day. I changed the weight every other day.
That is called Greasing the Groove. Look this method up. Your body can easily handle this exercise daily.
I was 49 years old when I did that. Within 3 weeks I was doing chin-ups on the chin-ups bars. I still do chin-ups or pullups 2-3 times a week. I am now 54 years old.
Is this done on the days when not training the other lifts or can it be done that same day?
Typically same day, either after last lift on a whole body day or after second pressing movement on upper body day on 4-day split.
Have you ever been to a Starting Strength seminar or are you a Starting Strength coach?
Niki was a Starting Strength coach for many years, and in fact was a seminar staff coach.
@@travisreid3840 wow, I felt like I saw her in the starting strength video.
Pullups or neutral grip much comfortable, or variations.
If chin-ups bother your elbows or biceps tendons, pull-ups are your second best option.
@@BarbellLogic There's no best option, the different grips work the muscles a bit differently. It's my wrists. Anyways it's best to do different variations anyways. 👍
Do negative chin-ups every day. This is called Greasing the Groove.
And no you are not Overtraining. Your body can handle any exercise every day.
Add a set every other day. When you are at 4 sets of 5. It is time to start seeing if you can do full range of motion chin-ups.
"Your body can handle any exercise every day." This is not true if you are giving the body stress to require recovery. Our chin-up progression takes into account that the lifter is likely training the squat, deadlift, bench and overhead press, all contributing to the cumulative stress of their workout routine.
@@BarbellLogic I understand what you are saying.
But a bodyweight exercises are not putting more stress on the body as far as recovery, then a squat or deadlift do. The deadlift should help the person's pull-up or chin-up also. Definitely helps with grip strength.
@@72Dexter72Manley72 can you give a good calisthenics routine.
@@ak.8161 Hi, not really. I don't have experience in doing full calisthenics routines. I would just follow the calisthenics channels and try one of their routines that suites your needs.