quote:
For example, if I’m doing weighted chins 2x6-8 do I want to select a weight that I think I’m going to fail with at the 6-8 rep range? And do I increase the weight weekly like the main lifts?

77 can probably answer better than I could. But with weighted chins, at least for me, its different than a linear progression on one of the barbell lifts. As in, its difficult to continually add weight as you would on a squat. I believe that is mainly because such a small amount of muscle mass is being used on the chin/pull up.

As far as starting weight, I suppose that depends on how much weight you can use for weighted chins. Just like any other lift, I'd suggest starting very light and building from there. If you stick with the program, you will be chinning 1-2 times a week, depending on the rotation that week. So, you will have a lot of volume to build with. And by start light, I mean 5-10 pounds starting weight and going up from there.

I find that I have to reset the weight a lot more on chins than the other lifts, so for me it looks something like this:

50lbs
55lbs
60lbs
65lbs - failed to get 2 sets of 8.
Reset to 45lbs
50lbs... and so on. The reset is more frequent.

Like I said, others may have different/better ideas than I on how to approach this.

This post was edited on 12/10/18 at 2:40 pm

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Posted by lsu777

Lake Charles

Member since Jan 2004

31444 posts

Posted on 12/10/18 at 4:12 pm to boxcarbarney

quote:
For example, if I’m doing weighted chins 2x6-8 do I want to select a weight that I think I’m going to fail with at the 6-8 rep range? And do I increase the weight weekly like the main lifts?

quote:
But with weighted chins, at least for me, its different than a linear progression on one of the barbell lifts.

This is correct. Until somebody can do 12-15 deadhang pullups I have them program them like this

FM sets throughout the day
On days weighted chins are called for during the workout

We do 1 rep below failure with just bodyweight. We do sets after each set of barball work.

So for the three sets of press, we would do a set of chins in between.

Once you can do 12-15 chins, start with weight progression. I like to do this

Start with adding weight(2.5 lbs) every workout shooting for a minimum of 6 reps. Once you have to do your first reset I like to do the following

Remove 25% if above 40 lbs
Remove 50% if below 40 lbs

However many reps you did before with that weight we will do. (day corosponds only to the day chins are called for)

Day 1 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt
Set 3- number of reps from previous attempt -1

Day 2 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt
Set 3- number of reps from previous attempt

Day 3 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt +1
Set 3- number of reps from previous attempt

Day 4 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt +1
Set 3- number of reps from previous attempt +1

Day 5 after reset
set 1- number of reps from previous attempt +2
Set 2- number of reps from previous attempt +1
Set 3- number of reps from previous attempt +1

Day 6 after reset
set 1- number of reps from previous attempt +2
Set 2- number of reps from previous attempt +2
Set 3- number of reps from previous attempt +1

Day 6 after reset
set 1- number of reps from previous attempt +2
Set 2- number of reps from previous attempt +2
Set 3- number of reps from previous attempt +2

Day 7 and beyond, add 5 lbs or continue to add reps in scheme above.

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