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Manuel
Manuel

Hi,

Thanks for a great post! One question about grip rotation: you recommend “rotating between grip variations every couple of months” – why every couple of months instead of more frequently? Or even, why not include several grip variations inside a routine?

Cheers.

Rachel
Rachel

Hello,
For the folks using the 5×5 BW/band assist program, how much rest are you factoring between sessions? Is this daily or 24hrs rest between, etc.
Thank you in advance.

Cheers:)

Rachel
Rachel

Thank you so much:)

Aazib
Aazib

Great article Andy… Looks like I have found my session spot in progression module. Can currently perform 3 full fledged chin ups now. Should I start with session 1 or from where I can match the actual bodyweight reps that I can do independent of any assistance. Also what do you recommend to be ideal resting time between interval sessions and then between session themselves…. Considering that I have to appear in a test around same time next month with minimum qualifying standard of 6 chin ups at least. I am working on reducing the weight reduction aspect of that already. Thanks
Aazib

Aazib
Aazib

Thanks Andy, but is it recommended to do a session daily, or you recommend a recovery time more than a day. Since these are the only exercises I am doing, apart from legs and back.
Sorry for being crude in first part… Got my answer from earlier questions though. Thanks again.
Aazib

Stephen
Stephen

Should we be going for max reps in all sets? Also, I can do 10 bw pull ups in my first set, 7 in 2nd, and 5 in 3rd. Can I start adding weight?

Stephen
Stephen

No bands 🙁

Stephen
Stephen

Are neutral grip pull ups ok?

Kevin Guzda
Kevin Guzda

Hello Andy, I do the GSLP program and workout two to three x per week. It consists of just basic compound lifts. I’m really focusing on getting my first unassisted chin up. I have an assistance band set and I have gotten a lot stronger with eccentric chin ups. I’m doing between 3-6 negatives with a 10-15 second eccentric lowering twice a week. Also within my two to three lifting sssions I’m doing inverted bodyweight rows/chins. I’m confused on how to incorporate it all (bands and negatives) in a weekly cohesive and progressive manner? Sort of have paralysis by analysis right now, please help!

Adnan
Adnan

Hi Andy
Since I saw this article I have progressed to 8,8,8,6 with bw using the body weight only progression. I seem to been stuck here. Have recently bought bands. So now will use the band progession. Aim to get 10 reps for 4 sets with be hopefully.
Thanks.

Jonathan
Jonathan

Hi Andy!

How should I integrate this progression with the Novice Bodybuilding Program?

The Novice Bodybuilding Program has 2 sets of 8 reps for vertical pulls. When starting out on that, should I use a band the whole way through both sets so I can stick to 2×8 (7-8 RPE), or should I start with bodyweight and then use bands to complete the set, or should I do the 5×5 progression example above?

Thanks for the great article!

Apologies if this question has already been asked—comments stopped loading at #49.

Sam
Sam

Thanks for this Andy, it’s a really comprehensive guide.

I just went and gave it a go in the park, and I am following the 5×5 progression example.

It went like this:

Session 1: 1xBW, 5 x medium band, 3 x medium (failure), 1 x medium (failure), 5 x strong, 3 x strong (failure). Eccentric chin-up set.

I set up all the bands at once, so when I couldn’t finish a set I went and finished on a band which offered more assistance.

I’ll be keeping a notebook of my performance, but I was wondering should I always be aiming to complete 5 full pull ups and adjust the set accordingly. For example when I try this again in a couple of days I could set up like this to give myself the best chance of completing it:

Session 2: 1xBW, 5 x medium band, 5 x medium, 5 x strong , 5 x strong, 5 x strong. Eccentric chin-up set.

If you have advice on what to do when a set can’t be completed that would be really helpful.

Thanks again for this guide!

Sam
Sam

Thanks. Hit 5 BW pull ups today, will keep going of course! Really great guide.

Tymtam
Tymtam

Hi Andy, thank you for an awesome guide.

I wonder if you could comment on doing chins throughout the day – I’m sure you’ve heard about the advice/programs where you do a rep (or few) every time you pass by/under your bar.
Does it help or hinder progress (I understand that progress can mean strength, size, or endurance).

Thanks
Tymek

Anubis Lockward
Anubis Lockward

Hmm…I try to hit 60 reps total and I do as many sets as I need to accomplish that, the goal is to try to do the 60 reps in less sets each session, until I can do 3 sets of 20 reps with Body Weight. (someday, hopefully)…is that too much? I do that for the chin-ups and pull-ups. I do that to gain enough strength doing them to start adding weight, I don’t want to start adding weight if I can’t do the exercise properly since I feel that’d be counter productive. I can do say, 1st set 10 reps, 2nd set 9 reps, 3rd 8 or 7 reps and so on, but I still can’t do 15 reps on my first set.

Also, I do pull-ups on mondays, after my deadlifts, and I do chin-ups on fridays after my squats, is that ok? because I see that you suggest alternating exercises every two or three months.

maestro
maestro

so no need fancy periodization schemes? also whata bout grease the groove method?

Christian
Christian

Andy, thanks for the outstanding information on your site. I’ve been progressing with my chin-ups and today, for the first time in my life, I got 5×5, all reps, no assistance….moving on to the RPT chin up progression now. Thanks for the knowledge and motivation! I owe you a beer in Japan.
-Christian

Matthew
Matthew

Hi Andy, congratulations for your articles, little to say they are a great inspiration for me. I’ve been following the Stronglifts 5×5 program for a couple of months and I’d like to add pullups/chinups starting with resistance bands until I’m strong enough to do body weight reps only. Although pull/chin aren’t in the SL5x5 core program they can be added as optional assistance exercise at the end of day B. The SL author says to do 3×10 with bands until I can do 25 reps total and then switch to BW only and then eventually to weighted reps. What do you think of this 3×10 approach compared to say, a 5×5 kind of progression as you described in this great article, considering it’s to be viewed as “assistance exercise”. Thank you very much. Keep up the great work.

Lydia Thompson
Lydia Thompson

Hi,

Thanks for this. I have been looking for a way to progress chin-ups for a beginner…I can currently do 2-3 chi-ups but it is hard to find program that target someone at my level. My question is. How many times per week should you do chin-ups. I have heard everything from do chins every day to only do them every 4-5 days. I should note that I am a 55 yr. old woman so not exactly your core audience! Thanks!

Kai
Kai

Hey it’s Kai,

asked in May for advice on progressing with chin ups from obese to shreds. Started at 238, now I’m at 194. Chin ups are progressing well, but couldn’t obtain full 44 lbs. Just 27,5.

Looking forward to add the remaining 14 lbs in til end of cut. Realistic though? The overall trend is positive: I’m progressing faster now. Whysoever..

Just wanted to share my experience on progression from obese to shreds.

raine
raine

Hi Andy, I haven’t seen you talk about micro loading (did a quick search with google).

Generally speaking, and as an example, is it better to jump from 15kg to 16.25kg and climb from 8 to 10 reps (assuming reps drop 2 when increasing) over a few weeks of time, or increase the load in even smaller increments and try to stick to 10 reps as closely as possible? I’d guess micro loading in this way would also make reaching failure less likely.

Curious to hear your opinion on this. Cheers!

raine
raine

For what purpose in RPT you increase the reps as well, instead of simply lowering the weight and aim for say, 8/8/8?

In some programs I’ve also seen people recommend, they do 8/7/6 but decrease the weight.

George
George

Hi Andy

I suppose I’m at the “advanced” level with regards pullups.

Every month I perform a “Max Rep Set” session of weighted pullups where I attach 40, 30, 20 & 10 kg (my weight is 65kg) with a 10 minute recovery between sets

I seem to have plateaued at 4,7,13 & 18 reps for the respective weights.

Do you think I’ve reached my limit, or have you any suggestions for increasing these reps?

Cheers

EricB
EricB

When you say, in the 5×5 progression example: “You’re now capable of doing 12 bodyweight reps and are probably able to perform 8 consecutive reps in a single set.” Are there any formula or rules of thumb to this? There are one rep max calculators and discussions around aplenty, but nothing about how any basic set x rep scheme equates to a single all-out set.

Only somewhat related to chinups specifically, but its something I’ve been pondering and now found any sources discussing it. Changing up from a RPT to a straight-across sets workout has me struggling to equate the two…

Thanks,
Eric

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