1.How to get your first chin-up: The Foundation
2.How to get your first chin-up: The Method
3. How to get your first chin-up: The Program
We are now at part three of our series on “How to get your first chin-up” and in this part we will cover your first chin-up program.
Programming The Basics: PRINCIPLES OF PROGRAMMING
When looking at developing a program there are three main pillars which must occur for the program to be effective.
1. Specificity
2. Overload
3. Progression
Lets have a look at these principles and how they each apply to your goal of getting your first chin-up
1. Specificity: Specificity means your training should be designed to achieve a specific adaption or training outcome. To achieve your chin-up this involves strengthening the back, arms and core musculature and making sure that you prioritize the progressions for the chin-up in your program
2. Overload: Overload is about making sure that each session involves a training intensity that you are unaccustomed to. This can simply be achieved by creating greater volume in your session e.g Day 1: 2 sets of 5 (10 total reps) , Day 2: 2 sets of 6 (12 total reps), Day 3: 3 sets 5 (15 total reps)
3. Progression: Progression is more about the long-term movement forward in your training and seen on a much bigger scale. For chin-ups we can look at our improvements from training block to training block and is seen as the steps before reaching your long-term goal of a chin-up
These principle will most likely be mentioned in alot more articles and that is because they are the big rocks, the type of thing that without them it would be impossible to have an effective training program.
First Chin-Up Program THE PROGRAM:
Now comes the fun part! Outlined below is a simple plan for someone who trains 3 days per week.
This is the exact type of program that we use for clients to build their first chin-up.
Day 1
Eccentric Neutral Grip Chin-Ups 3 sets of 1-3 reps (5-10 second Lower)
Banded Chin-Ups 3 sets of 3-5 reps (Hard Band)
Supine Lat Pulldown 3 sets of 10 reps
Day 2
Eccentric Chin-Ups 3 sets of 3-5 reps (5-10 second Lower)
Banded Chin-Ups 3 sets of 5-8 reps (Medium)
Supine Lat Pulldown 3 sets of 12 reps
Day 3
Eccentric Neutral Grip Chin-Ups 3 sets of 1-3 reps (5-10 second Lower)
Banded Pull-Ups 3 sets of 8-10 reps (Easy)
Supine Lat Pulldown 3 sets of 15 reps
I have also included a quick video we did showing how to warm-up for your chin-up and a quick video of one of our ladies (who has used our method) with a really nice demo of how your chin-ups should look 🙂
It is the action takers that will move forward and progress to having the body they deserve and want.
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