Chin up

amtyrell

So one of my fitness goals is to be able to do a proper unassisted chin up.
I have been doing lat pull downs and assisted pull ups every other day. 2 x10 sets.
Any other suggestions to achieve this by end of summer

Muscle_for_Fitness

I would add in negative chin ups as well.

Joanna2012B

Keep at it, it will eventually happen. Agree with the negative chin up. I recently lost a couple of extra stubborn pounds and was successful in doing an unassisted pull up! It has taken quite sometime to get there!! Keep going!!

sgt1372

amtyrell wrote: »

So one of my fitness goals is to be able to do a proper unassisted chin up.

I have been doing lat pull downs and assisted pull ups every other day. 2 x10 sets.

Any other suggestions to achieve this by end of summer

Suggestion 1: If you have any more weight to lose, lose it. The more weight you lose, the less weight that you have to pull or chin up.

Suggestion 2: 10 reps is too many and 2 sets is too few.

To do pull and chin ups, you need to build up the strength in your upper pecs, shoulders, lats, arms and grip.

For strength, sets/reps of 5x5 or 4x6 would be better.

Start with the HEAVIEST weight you are able to pull down 5 or 6 times then do 4 or 5 more sets at that weight.

The next time add 5# and try to do the same # of sets/reps again and so on until you can pull down your body weight. This is a progressive linear weight lifting approach.

Do the same with your assisted pullups but rather than increase the counterweight reduce it to the weight that will allow you to do 5x5 or 4x6 sets. Then reduce the counterweight by 5# each time thereafter until you can do the pullups w/o any counterweight.

Suggestion 3: Do straight plank DECLINE pushups which will increase the strength in your upper pecs, shoulders, lats and arms. If you can't do them yet, work on them too for assistance in doing the other exercises.

Do these things and, in time, you should be able to do pull and chin ups with ease.

As soon as you can do one, try to do 1 more and so on til you can do 10. When you can do 10, you can do more or add a weight belt or vest to increase resistance and strength further if so desired.

Good luck!