Yea your other lifts jump up incredibly when you strengthen your lats/upperback.
um. Seriously bro, 1 arm chin up training would probably get rid of any imbalances that you have. But whatever… lets get back to what you want.
Use the negatives like an ME exercise
The area that you’re sticking in your weighted chinup, focus on going very slowly in that area. Also if it’s a certain sticking point you can do an isometric hold for time on that point.
after a warmup, 3-4 sets is all you need for this… you can overtrain SO easily. and believe me the tendonitis you get from being over eager with this is no fucking joke.
variations for you to play with:
- negatives through the entire rom
- negative, stopping at isometric point (holding), then continuing with negative
This will help, and you can pretty much use the same variations for your weighted pullup as well. (Exaggerated negatives, iso holds, etc).
I did something like
re pullups (30-50; diff hand positions every 10-15reps)
Sometimes I’d leave the repetition work out, or if my negatives felt shitty I would skip weighted pullups and even re pullup work, and do 1 arm pulldowns (like 5-15reps)
If you’re going to do it fully westside style (2 days for your weighted chin) I’d do something like the following:
(a)ME: Negatives, weighted chin, whatever
(b)1 arm lat pulldowns or pullup variation (3x8)
©Overhead press (4x6)
(d)cheat curls/hise shrugs with dbbells (5x10)
–> try to use the same dbells for D, and never releasing ur grip. Helps your supporting grip. If you’re using a barbell for your cheat curls ignore this.
(a)RE: Pullups all sorts of different hand positions go for 100reps total
(b)Dumbbell Bench press/Bent Row (5x5/5)
©skull crusher/Muscle snatch (5x5/15)
–> something else if you’re fresh. If your grip feels coo, I’d do some grip work.
For the 1 arm chin specifically. This is still a lot of work, and can lead to tendonitis if you dont pay attention to your body. 1 arm chin is probably better pavel style and just bust out 1-2 negatives like 10x a day … but thats just not do-able for most people.
and for your weighted chinup, this has worked for me in the past…