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HowtoRadicallyImproveYourChinUpsin16Weeks
ByPoliquinGroupEditorialStaff
1/27/20143:57:25PM

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Oneofthebiggestproblemsmany
personaltrainersandstrength
coacheshaveisnotbeingableto
integratetrainingprinciplesinto
programdesign.Whileitsgreatto
beabletodiscusstheprosand
consoflinearperiodizationversus
undulatingperiodization,oftenthat
knowledgedoesnttranslateinto
improvinganathletessquator
enablingthemtojumphigheror
runfaster.

Toshowyouhowtobridgethegap
fromtheorytopractice,hereisa
16weekprogramtoimprovechin
upperformance.Theprogramis
dividedintofourphases,witheach
phasebuildinguponthenext.Its
understoodthatsomegymsmay
nothaveallthisequipment,so
youwillhavetomake
compromises.Considerthisan
optimalprogramwhatyoumay
actuallyhavetodofallsintothe
categoryofreality.

Tomakecertainthatwereonthe
samepage,considerthatthepull
upisatypeofchinuptheonly
differencebetweenachinupanda
pullupisthegrip.Chinups
traditionallyuseasupinatedgrip,
whilepullupsuseapronatedgrip.
Whenyouperformeitherone,
alwaysloweryourbodytoafull
extensiondontusestraps(they
takeawayfromdevelopingyourforearmsandgrip)orkippingtheseshouldbehonestreps.

Notethatduringthethirdweekofeachphaseyoulldecreasethevolumeofeachexercise.Thisdeloading
weekwillhelpyouperformmoreresistanceonthefourthweekthanifyoudidthesamevolumeoftrainingfor
fourstraightweeks.

Phase1:Weeks14,Accumulation1
A1.ChinUp,NeutralGrip
Week1:4x1,20011,rest60seconds
Week2:4x1,20011,rest60seconds
Week3:4x1,20011,rest60seconds
Week4:4x1,20011,rest60seconds
Note:Useaparallelgripwiththehandsshoulderwidthapart
Page 1 / 4
Week4:4x1,20011,rest60seconds
Note:Useaparallelgripwiththehandsshoulderwidthapart

A2.BenchPress,ThickDB,NeutralGrip
Week1:4x46,5110,rest60seconds
Week2:4x46,5110,rest60seconds
Week3:2x46,5110,rest60seconds
Week4:4x46,5110,rest60seconds

B1.SemiStiffArmPulldown
Week1:4x1517,4020,rest60seconds
Week2:4x1517,4020,rest60seconds
Week3:2x1517,4020,rest60seconds
Week4:4x1517,4020,rest60seconds

B2.Flye,30DegreeIncline,ThickDB,UnrollingGrip
Week1:4x1215,3120,rest60seconds
Week2:4x1215,3120,rest60seconds
Week3:2x1215,3120,rest60seconds
Week4:4x1215,3120,rest60seconds
Note:Atthebottom,theelbowsshouldbeinlinewiththeears.

C.SidewaysExternalRotation,LowPulley,ThickHandle
Week1:3x1215,3010,rest60seconds
Week2:3x1215,3010,rest60seconds
Week3:2x1215,3010,rest60seconds
Week4:3x1215,3010,rest60seconds

D1.ScottCurl,Seated,45Degree,ThickDB,NeutralGrip
Week1:3x1215,4010,rest60seconds
Week2:3x1215,4010,rest60seconds
Week3:2x1215,4010,rest60seconds
Week4:3x1215,4010,rest60seconds

D2.TricepsExtension,15DegreeDecline,ThickDB,NeutralGrip
Week1:3x1215,4010,rest60seconds
Week2:3x1215,4010,rest60seconds
Week3:2x1215,4010,rest60seconds
Week4:3x1215,4010,rest60seconds
Note:Dumbbellsmusttouchtheshoulders.

Phase2:Weeks58,Intensification1
A1.PullUp,ThickBar,PronatedGrip
Week1:5x24,6010,rest90seconds
Week2:5x24,6010,rest90seconds
Week3:3x24,6010,rest90seconds
Week4:5x24,6010,rest90seconds
Note:Handsareshoulderwidthapartandpronated.Extendthearmsfullyatthebottomposition.

A2.BenchPress,30DegreeIncline,ThickMultiGripBar,MidGrip
Week1:5x57,5010,rest90seconds
Week2:5x57,5010,rest90seconds
Week3:3x57,5010,rest90seconds
Week4:5x57,5010,rest90seconds

B1.Rowing,BentOver,Kneeling,ThickDB,ScottBench,Unilateral,NeutralGrip
Week1:5x68,3011,rest90seconds
Week2:5x68,3011,rest90seconds
Week3:3x68,3011,rest90seconds
Week4:5x68,3011,rest90seconds
Note:Bringdumbbellforwardbeforepullingittothehip.

B2.Flye,Supine,ThickDB
Week1:5x79,4020,rest90seconds
Week2:5x79,4020,rest90seconds
Week3:3x79,4020,rest90seconds
Week4:5x79,4020,rest90seconds
Note:Atthebottomtheelbowsareinlinewiththeears.

C1.InclineCurl,45Degree,DualPulley,DHandle,SupinatedGrip(1top)Week1:4x68,4010,rest60
seconds
Week2:4x68,4010,rest60seconds
Week3:2x68,4010,rest60seconds
Week4:4x68,4010,rest60seconds
Note:Pulleysarebehindthebench,onehandleperhand.Keepupperarmsasperpendiculartotheflooras
possible.

C2.TricepsExtension,Supine,EZBar,MidPronatedGriptoForehead
Week1:4x68,4010,rest60seconds
Week2:4x68,4010,rest60seconds
Week3:2x68,4010,rest60seconds
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Week4:4x68,4010,rest60seconds
Week1:4x68,4010,rest60seconds
Week2:4x68,4010,rest60seconds
Week3:2x68,4010,rest60seconds
Week4:4x68,4010,rest60seconds
Note:Bringbartotheforehead.

Phase3:Weeks912,Accumulation2
A1.ChinUp,SupinatedNarrowGrip
Week1:4x68,3011,rest75seconds
Week2:4x68,3011,rest75seconds
Week3:2x68,3011,rest75seconds
Week4:4x68,3011,rest75seconds
Note:Handsshouldbe1015cm(46inches)apartandsupinated.

A2.BenchPress15Degree,ThickBar,MidGrip
Week1:4x79,4210,rest75seconds
Week2:4x79,4210,rest75seconds
Week3:2x79,4210,rest75seconds
Week4:4x79,4210,rest75seconds
Note:Bringthebartoapointslightlylowerthanthenippleline.

B1.Rowing,Seated,PronatedWideGrip
Week1:4x1012,3011,rest75seconds
Week2:4x1012,3011,rest75seconds
Week3:2x1012,3011,rest75seconds
Week4:4x1012,3011,rest75seconds
Note:Bringhandletowaist.Handsshouldbeoutsidetheshoulders.

B2.Flye,30Degree,Rope,PronatedGrip
Week1:4x1012,3020,rest75seconds
Week2:4x1012,3020,rest75seconds
Week3:2x1012,3020,rest75seconds
Week4:4x1012,3020,rest75seconds
Note:Atthebottomtheelbowsshouldbeinlinewiththeears.

C1.StandingCurl,Pulley,NeutralCloseGrip
Week1:3x8/8/8,3010,rest60seconds
Week2:3x8/8/8,3010,rest60seconds
Week3:2x8/8/8,3010,rest60seconds
Week4:3x8/8/8,3010,rest60seconds
Note:Palmsarefacingeachotherandcloserthanshoulderwidthapart.

C2.Pressdown,Standing,VHandle,NeutralGrip
Week1:3x8/8/8,3010,rest60seconds
Week2:3x8/8/8,3010,rest60seconds
Week3:2x8/8/8,3010,rest60seconds
Week4:3x8/8/8,3010,rest60seconds
Note:Hingeattheelbow.Forearmsmustcoverasmuchofthebicepsaspossible.

Phase4:Week1316,Intensification2
A1.PullUp,Subscapularis,WideGripWeek1:7,5,3,7,5,3,3010,rest100seconds
Week2:7,5,3,7,5,3,3010,rest100seconds
Week3:7,5,3,3,3010,rest100seconds
Week4:7,5,3,7,5,3,3010,rest100seconds
Note:Handsareoutsideyourshouldersandpronated.Pushyourselfawayfromthebaruponlowering.

A2.ChestDips,VBar
Week1:7,5,3,7,5,3,3110,rest100seconds
Week2:7,5,3,7,5,3,3110,rest100seconds
Week3:7,5,3,3,3110,rest100seconds
Week4:7,5,3,7,5,3,3110,rest100seconds
Note:Leanforwardslightly.Elbowsflareout.Gripisonepalmswidthoutsideshoulderdistance.

B1.Rowing,BentOver,Kneeling,ThickDB,UnilateralArc,NeutralGripWeek1:4x46,3012,rest90
seconds
Week2:4x46,3012,rest90seconds
Week3:2x46,3012,rest90seconds
Week4:4x46,3012,rest90seconds
Note:Bringdumbbelltothehip.

B2.BenchPress,Supine,ThickDB,FullStretchGrip
Week1:4x57,4020,rest90seconds
Week2:4x57,4020,rest90seconds
Week3:2x57,4020,rest90seconds
Week4:4x57,4020,rest90seconds
Note:Supinateyourhands15degreesatthebottompositionformaximalstretchofpecs.

C1.StandingCurls,ThickBB,WideandSupinatedGrip
Week1:4x68,3010,rest75seconds
Week2:4x68,3010,rest75seconds
Week3:2x68,3010,rest75seconds
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Week4:4x68,3010,rest75seconds
 Week2:4x68,3010,rest75seconds
Week3:2x68,3010,rest75seconds
Week4:4x68,3010,rest75seconds
Note:Keepwristscockedbackandhandsshoulderwidthapart.

C2.InclineBenchPress30degrees,BB,CloseGripfromPins
Week1:4x68,3010,rest75seconds
Week2:4x68,3010,rest75seconds
Week3:2x68,3010,rest75seconds
Week4:4x68,3010,rest75seconds
Note:Bringthebartowardsthechest.Shoulderwidthgrip.Barstartsfromthepins.

Whattypeofresultscanyouexpectfromthistypeofprogram?Asanexample,considerthatwhenthistypeof
programwasusedbythewomenontheCanadianNationalSkiTeam,theaveragenumberofchinups
increasedfromzeroto12repsinjust11weeks.Further,theskierscouldperformrepsholdinga35pound
dumbbellwiththeirfeet.Yourresultsmaybeslightlylessorevenbetter,butyourecertaintobepleasedwith
theoutcome.

Copyright2014 Backtotop

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