Just started a hypertrophy phase, and decided to use a chin-up routine that has been popularized by strength coach Charles Poliquin.It is an interesting routine and I thought some of you might like to give it a try.This is one variation of what he calls "The Gymnast's Extended-Set Back Routine".Here it is, minus the tempo reccomendations:
1.Wide-Grip Pronated Chins 4-6 RM (use extra weight if strong enough)
2.Rest 10 seconds*
3.Narrow-Grip Pronated Chins as many reps as possible
4.Rest 10 seconds*
5.Shoulder Width-Grip Supinated Chins as many reps as possible
6.Rest 2 minutes
7.Repeat steps 1-6 twice
*When I do this routine, I find 30 seconds rest works better for me.
Another variation is an extension of the above:
6.Rest 10 seconds
7.Close-Grip Supinated Chins as many reps as possible
8.Rest 2 minutes
9.Repeat steps 1-8 twice
Like I said, I just thought some of you might find this routine interesting.
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