Improving chin-ups

Kek and I are working on increasing our chin-up reps at the moment. Co-incidentally, I've read two things today about increading chin-up reps.

The first was at Alwyn Cosgrove's blog:

Chin-ups are interesting to train. It can often take six weeks to get a client able to do a single chin-up. But at that point - you can usually get them to be able to do two chin-ups in about six days! Then it's just a process of working with diminished rest intervals until you can perform multiple sets and reps.

Here's a basic progression:
A: Band assisted chin -ups: 2-3 x 6 reps - 90s rest between sets.

B: Negative chins: 2 sets of as long as possible - 90s rest between sets.
Once we can lower for over 30s in a single set or over 45s in 2 sets combined we add a set. Once we can lower over 45s in a single set or 60s in 3 sets - we go back to 2 sets and add external load.

C: Lat pull-down with the same chin up grip: 10 sets of 2 reps explosively - 60s rest (use around a 4RM)

Each week we cut 15s rest from this until we attempt 10 sets of 2 with 15s rest.
The following week (week five) we do one set of as many reps as possible with the original load. Usually we get 8-10 reps.

I'd repeat this program a second time through. Then test your chin -ups. Most people at this point can get at least one or two reps.

Now just perform a high number of low repetition sets for the next four weeks.
e.g. (let's assume you got 2 reps - we'd then work with sets of 50% of your max)
1A: Chin ups: 5 sets of 1 with 90s rest - paired with:
1B: DB Bench Press: 5 sets of 5 with 90s rest

Week five I'd retest your max and repeat the cycle again using multiple sets of 50% of your max again.


The second was by Charles Staley:

The typical trainee who can do 4-6 chin-ups and who wants to do 10. Typically, he’ll simply try to add another rep every time he does chin-ups (increasing quantity).

Better way: to decrease quantity by dropping down to sets of 1-2 reps. You’ll be less fatigued, and therefore more able to recruit your fast-twitch muscle fibers, which have the best potential for size & strength gains.