Topic: Not getting better at chinups

[Ammad]

For about a month and a half now I've been attempting chinups. I've tried negative chinups, trying to pull myself up explosively, trying to pull myself up slowly but I'm seeing no improvement. What could be the problem and are there alternative ways to train chinups?

[Scott Eustice]

How many chinups can you do?

How many do you want to be able to do?

What kind of sets, reps, and rest periods are you taking during your chinups.

How many days a week are you training chinups?

Are you eating and sleeping enough?

[Ammad]

I can't do any chinups, I want to be able to do 10. I do 4 attempts with 2 minute rest for 3 sets. I train chinups 3 times a week and I sleep and eat adequitely.

[Scott Eustice]

Don't worry about kipping or explosive chinups yet, let's get a few under your belt before we get fancy.

Negatives are great, just make sure that you are doing them as slowly as you possibly can.

If you have access to a gym, you can use the lat pulldown, assisted chinup machine, or elastic assistance bands to help you do your first few chinups.  Once you can do 3-4 unassisted chinups, say away from these machines.

Rest time/ training frequency is good, I would do a few more reps of negatives, maybe 8 per set? Some other guys might have a better idea of how to train negatives effectively.

[Daniel]

For about a month and a half now I've been attempting chinups. I've tried negative chinups, trying to pull myself up explosively, trying to pull myself up slowly but I'm seeing no improvement. What could be the problem and are there alternative ways to train chinups?

What helped me with pull ups was negatives and once I could do one I did as many as I could in sets of 1, 2 ,3 ,4 ,5 or even 8 just do as many as you can without hurting yourself and make sure it's in proper form  I should rephrase. Till you can't do anymore with proper form

[Steve Low]

4-5 if not 6 or more sets if you're only getting 4 reps per set with pullups

[Gene]

Also, instead of regular negatives, you could try frenchies:

Start with chin behind the bar, hold x seconds
Bar at eye level, hold x seconds
Elbows 90 degrees, hold x seconds
Bar right above head, hold x seconds
Dead hang (but still engage the muscles), hold x seconds

For reference, my climbing team held each position for 30 seconds and did it 3 times per work out.

This is basically a really slow negative, so it may give you more results than a straight negative. I'd like to cast another vote for the lat pulldown/assisted pull-ups if you have access to the gym. Also, you might start working out the individual muscles (back, biceps, shoulder) as well. Best of luck!

[Steve Low]

No need to get fancy.

Lock offs / isometrics build strength at particular arm positions rather than overall, although they will still build some strength and hypertrophy. Generally best to go through total range of motion especially if you are at very few pullups.

[David Glass]

4-5 if not 6 or more sets if you're only getting 4 reps per set with pullups

Steve,

How often do you recommend doing them? Daily? every other day?

[Steve Low]

Steve,

How often do you recommend doing them? Daily? every other day?

You should progress to more reps or more weight every workout or every workout after that. 3-4x a week.

[David Glass]

You should progress to more reps or more weight every workout or every workout after that. 3-4x a week.

Thanks!