I’m currently dealing with a lower back ijnury, going on 4 months now. Long story short I’m basically going through my program (bastardized 5/3/1 due to injury) and picking some things to focus on to improve. I’m gonna end up doing an upper body hypertorphy based training phase while this injury sorts itself out (derailing from my typical strength oriented goals).
So I’ve decided I need to focus on my chin ups, I’ve been stuck at 3 sets of 8 reps for quite some time now. I’m basically wondering if there’s another way to program these instead of just going in and doing 3 sets of 8 reps twice a week. Some tricks to get these to imporove (low rep/ high rep days etc). I would appreciate the input.
Also on a side note any good ideas on how to hit the traps with a shot lower back? Deadlifts were doing wonders for me but now I"m wondering if chins/ inverted rows will build the area as well.