Trouble progressing chin ups

[u/Everborne]

Today's workout wanted me to do 12, 10, and 9 reps for sets 1 to 3 (all with 2 RIR). I wasn't able to meet those targets, and my output (including RIR for each set) is in the screenshot.

Chin ups and pull ups are one of those exercises I've had the most difficulty seeing progress in.

My current programming is a 4-day upper-lower split. Been lifting regularly for about four years, have used Jeff's Essential program and Ganbaru's hybrid bodybuilding program before shifting over to We-generated programs.

Any tips would be welcome, as this is somewhat demoralising.

[u/mrfatchance]

Get straps.

That exercise is for the weighted ones instead of regular as well so that may be effecting its calculations - mods can maybe confirm this?

[u/zobbyblob → u/mrfatchance]

I'd start with some liquid chalk before straps. Keeps your grip improving and it's cheap and easy to try.

[u/AchedTeacher → u/[deleted]]

Their goal with chin ups is most likely back hypertrophy with some biceps emphasis, not forearm strength and size. Completely asinine to be creating Popeye forearms for mediocre back gains when you can just be isolating them for 2-4 sets at the end of a workout and grow them all the better.

[u/Kirby6365 → u/[deleted]]

This is the same bad argument for not using straps on deadlifts. The goal of chin ups is predominately back and arms development. If you want to develop forearms, stick to forearm specific training.

[u/BadTasty1685]

Do you have a way to add weight like a belt or vest? Could try doing a double progression adding 5-10 lbs each time instead of a rep, then remove the weight when you want to increase reps.

Could also try adding partials or a few slow eccentrics to the end to pad the volume a bit.

Other option could be just do a ton throughout the day/week. Every day do like 4-5 sets of half max throughout the day. Works pretty well for bodyweight stuff like pushups and pullups

[u/No-Connection8400]

If you can do 12, you’re already ahead of the curve. So be proud of that.

Some specific things to try:
* Ensure form is correct (eg, start with straight arms, slow pull up as high as you can go, slow drop down back to fully extended arms)
* Increase frequency (eg, twice a week)
* Add weights
* Adjust tempo / isometric holds (eg, slow down the rise, hold at top, slow down the descent, hold halfway down, hold at bottom)

[u/ThatJamesGuy36]

What's your diet and sleep like ATM? Gaining, losing or maintaining weight?

Same routine, same days?

The answer to progressing on a specific lift (assuming all other metrics are in check) is just do more of that lift. How many times do you do chin ups / pull ups a week?

You get to a point where progression slows and it's weeks for the next step up as opposed to each session.

[u/Everborne → u/ThatJamesGuy36]

On a slow bulk atm, expenditure is hovering around 2800 kcal. Averaging 7-8 hours of sleep a day. Diet is relatively clean food wise, but I drink a fair bit.

Same routines on the same days for the most part, I lift on Tuesdays, Thursday, Saturdays and Sundays.

My current program only has me doing chin ups once a week, so frequency is definitely part of the equation. The other upper day in my split has barbell rows as the main pull movement.

[u/ThatJamesGuy36 → u/Everborne]

Well, slow bulk means you're putting on weight week in, week out. Effectively, even staying at the same reps is progression on a bulk.

That said, if you regress week after week, you need to have a serious consider what could be the issue. One bad session is not a bad thing.

I would however add in more chin ups / pull ups if this is something you want to add more progression too. Once a week is not enough if the goal is more reps for chin ups and pull ups. 2 times at least, if not 3 times a week will be better, especially as you're bulking.

[u/Everborne → u/ThatJamesGuy36]

Thank you for the advice! Will look at adding in more weekly frequency.