Chin-up performance is a feature most trainees seek to improve

The key element is understanding the importance of volume through a minimum rep threshold for the prescribed exercise.

For example, if the goal of the session is to complete 6 sets of 4 on the Chin-up but the athlete's strength level only allows for this scenario:

Set 1: 4 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 1 rep

The total number of reps is 15, which is too low to elicit a strength response for most trainees. 

A better option would be to do multiple sets of 2, for example:

Set 1: 2 reps
Set 2: 2 reps
Set 3: 2 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 2 reps
Set 10: 2 reps

This option, because the first half of the sets are not taken to concentric failure, enables the lifter to perform more total reps (20). While a total rep volume of 25 is ideal in most cases, anything above 18 reps will be beneficial for your Chin-up progress.

With the Chin-up, strive to get better for reps first and then focus on load.

Stephane CazeaultComment