So I was thinking about how I am going to start training for the one arm chin up next year, I thought to myself about how back in the day when I had gym we would have a physical test. Of course it consisted of pushups, sit-ups, and running. One thing we didn?t have was a pull-up test, instead we had a test of who could hold themselves up at the top of the bar in chin up style for the longest time (I of course got second best with a score of like a 1.20), anyway back to the story, after I got off my arms felt so pumped… I mean it was like I did 100 pullups/chins ups then finished it off with some standing bicep curls. like that
Well now I train with an extra 50lbs when I do pull-ups/chin up, I can do about 5 reps with good form, Anyway I was thinking about trying something else. I remember back to when I first started training I couldn?t do a real good pull-up, so some person said that if I would hang and hold myself at the top of the bar that it would help me be able to do a pullup, sure enough in no time I was doing the pull-ups/chins. I started adding weight when I could do 20 reps.
One day I tried to do a pull-up with 90lbs hanging on me, well I got up half the way then the belt broke, I got it fixed. But it was really hard getting up, it sort of felt like the first time I tried doing pull-ups.
Then I thought what would happen if I took 90-100lbs and did a static hold at the top, wouldn?t the same thing happen as it did when I was little. Then maybe when I could hold myself for 2 minuets I could start doing negatives or reps?I think this might actually be better than just adding weight to my pull-ups every time I got to a point were I needed more weight.
I think, 4 x max holds would be sufficient 2-3 times a week with the occasional max pull-up or chin so I wouldn?t lose the feel of them. I think that this may actually be a better strength builder than adding weight over time. Of course once I am able to reps with 100lbs I will start adding more weight.
Also I bet it will add to my one arm chin training…indeed