Hi All,
At the moment, i can only manage 2 chinups...poor, i know. So i want to try and improve in that area, and have read on this forum that 'inverted rows' would be a good way to improve strength for this exercise.
Can anyone tell me how many inverted rows i should be doing, how often etc? i have a park near place that has a horizontal bar about 3 feet off the ground, so would this be ok to do them on?
I would like to be able to do 5 in about 6 weeks time, thats aim.
Thanks,
Billy_t
Chin Ups
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mzaruba423
- ESTABLISHED MEMBER
- Posts: 152
- Joined: Tue Nov 04, 2008 6:32 pm
Place a step ladder about 3-4 feet from the chin up bar. stand on one of the lower rungs and hang from the chin bar and lean back.
Then climb the ladder until you are nearly horizontal and then do our pull ups.
This works the lats and back.
You can also add negatives to your chin routine.
Say you want to do 10 reps. Do the first two reps as you are now doing them. Then for the rest of the reps climb the step ladder and step off lowering yourself as slowly as you can.
As you are able, increase the number of conventional reps and decrease the number of negative reps keeping your total reps at 10.
Then climb the ladder until you are nearly horizontal and then do our pull ups.
This works the lats and back.
You can also add negatives to your chin routine.
Say you want to do 10 reps. Do the first two reps as you are now doing them. Then for the rest of the reps climb the step ladder and step off lowering yourself as slowly as you can.
As you are able, increase the number of conventional reps and decrease the number of negative reps keeping your total reps at 10.
do multiple sets of 1 for a week intersperesed with the rest of your sets doing every gym session regardless of what ever else you're doing and once you THINK you won't get 1 full rep, stop them for the day
retest each week on the same day and do 50% of the max reps you can do the same as above so if you retest with 4 reps next week, do multiple sets of 2 untilk you THING you won;t get 2 full reps and so on
if you also have something at home to do these on then also do them there throughout the day every hr or so
retest each week on the same day and do 50% of the max reps you can do the same as above so if you retest with 4 reps next week, do multiple sets of 2 untilk you THING you won;t get 2 full reps and so on
if you also have something at home to do these on then also do them there throughout the day every hr or so