T Nation

chin ups as a ME exercise day


#1

in a previous post you said that if you had the choice to do only one exercise for upper body you would choose chin ups. following a sort of westside template, how would you change a ME/DE bench day into a ME/DE chin up day.
for example:
just as board presses, floor presses, dumbbell high reps on a stability ball, and incline press, are all ME exercises for bench, what would be an ME for chins? (negative chins, partial range of motion chins?).
just as with westside you choose triceps exercises to boost your bench (rack lockouts, nosers with DB or BB, JM press) what would you choose for chins? would it be specific biceps and grip work instead of two triceps exercises?
ex.
ME chin ups
1. partial range of motion chins
work up to a 3-5 rep max, cycle in a new ME exercise every one to three weeks.
2. barbell curls 3-5 sets of 8-12 reps.
3. grip work (plate holds for time) 3 sets, change exercise every three weeks.
4. db bench (incline, flat, overhead)
3-5 sets of 8-12 reps change every 3 weeks.
5. rear delt work 3 sets of 10 reps.

does this sound like it would work?


#2

How about pullovers?

Also, keep in mind that there are dozens of variations of chinups and pullups; you could conceivably do them only for an infinite amount of time.


#3

MikeShank,

Yes, I have used chin-up variations as max-effort movements for some of my baseball players, wrestlers and hockey players.
You can even do dynamic-effort chins. I would consider these a very advanced exercise, but they can be done.

For DE chins, "choke" a mini band around a heavy dumbell that is on the floor underneath the chin-up bar. Strap the other end of the band around a weightlifting belt that's around your waist. The band will add resistance on the way up and accelerate the eccentric on the way down. You can do 8 sets of 3 with these, just like DE bench-presses.

As far as ME exercises are concerned you can do the following:
Max chins w/ bodyweight for reps
Weighted chins for a 1-5 RM
Flexed arm hang w/ bodyweight or added weight.
*Rememeber that all of these can be done with a supinated, pronated or neutral grip. That's 9 different ME exercises!

As far as supplemental lifts you can focus on forearms, lats/upper back and bis.

Get creative and get strong!!!


#4

fuckin A! great response, i wanna go fuck somebody up right now!


#5

Shank,

Calm down, bro! I agree coach D has once again amazed me with another great response, but dont go killin anyone. Save it for the gym tomorrow.
Steel