Increase the number of chin ups you can do!

Hi all

Mark here from Alltone Fitness and Butts n Gutts Boot Camp.

In this weeks blog I discuss ways to help you increase the number of chin ups you can perform,
They are on the hardest exercises to perform in the gym. Great for building a strong and thick upper body along with giving your biceps a hammering as well. All to often I hear form clients "why cant I do one chin up" or "I have been strength training for a while now though I still cant do 1 chin up"

Lets have a look at the 3 most important variables involved with performing chin ups.

1. Body Weight
It's quite simple. The more you weight the more difficult it will be to lift your body up. Now your probably thinking doesn't strength come into it, and yes it does though it's not the number one factor. If you find this hard to believe then go to a meat head gym and see if a 120kg plus body builder can perform 5 or more ( good technique)  body weight chin up's.. There would not be many at all.

2.Body Composition

More muscle mass and less body fat will help. Fat is basically non functional and will not not help with performance or maintaining intensity levels. It has the opposite effect.

3. Strength.

Building gripping strength along with building muscle mass in the shoulders, arms and back will need to be a priority.There are a number of great exercises which will assist. For the back - Barbell Bent over rows , lat pulldown, for the shoulders - seated barbell shoulder press, dumbbell lateral raises. Focus on compound exercises as they incorporate the most muscle activation and build a good level of functional strength as well.  When it comes to sets and reps when trying to build strength, keep the rep range low between 1-5 reps and sets 5+ Intensity levels should be high 85% + your 1 rep max.
And lastly take longer rest periods between sets.

So there you go
Key points to take away

1.The more you weight the harder its going to be to lift your body weight to the bar
2.Reduce fat increase muscle mass
3. Get stronger, focus on building strength and lean muscle around the shoulder, back and arms

If you want to build strength and drop body weight then give either our boot camp bundoora or personal training a go. Butts n Gutts boot camp is held 3 times a week in watsonia north. Personal training in greensborough and bundoora

available as well.

Have a great day

Mark :-)