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This is sadly the last post of this series on the chin-up and if you read all of them, then you probably can now do a chin or many. If that is the case, could you take the time to let me know at moses@mosescorrea.com, I would love to hear from you about it and to be able to celebrate with you. I know that these principles work. But I could even use a bit of ego stroking sometime! LOL. Also if you weren’t relatively strong to begin with, it may take a bit of time to get to doing chins and that is ok, be patient and build up your strength with the movements and programming points that I gave you and you will. (Then you can also send me an e-mail as well after you do!)

After reading all of the former rants on this move and training it stands to ask the title of today’s post, where do I go from here? That is what this post will answer briefly to help you get some ideas for further progress and not simply going into mindless training. As I always saypointless training is almost pointless.”  (At least from a progress standpoint anyway that is.)

Weighted chins

This is almost a given way to progress your strength in the chin-up pattern, you can pretty much load any part of your body and do a weighted chin. No here is my opinion on this and a good way to progress since you are reading my blog, I would start with a weighted vets or a weight in a back pack first. This will prove to be wiser as a beginner to weighted pulls simply due to physics. Make sure that you are using the irradiation concepts from post #3. (Click here for that) Then progress to a belt after a while and finally with a kettlebell around your foot, this is an easy way to get stronger without adding in load.

Single arm progressions:
If you can’t or don’t like to load your chins, you can simply progress your strength by going into one arm chin progressions.

Here is an example of one such variation:

Better form:
Improving your form is another easy way of developing strength without burning out and is a great idea to prepare your body for the more advanced moves. Also have you ever tried to make your form better on an already difficult move, it is very tough and will quickly make you question your toughness and strength!

Pull ups:
Yet another simple way to progress is to just change up your hand position. If you turn your palms out from in the movement will become harder due to the muscles involved in the move. This is also a good way to find out how much back that you are using in your overhead pulling as opposed to biceps.

Pause reps:
Once again we can make this move more difficult by adding in a pause on the top or bottom in order to remove any elastic energy and to have to overcome the resting inertia with greater force than what you weigh. This is one of my favorite ways to get stronger, because it offers true feedback to your strength levels and gives you a great feeling of satisfaction after you do them. (Well at least for me.)

Endurance:
Strength endurance is another way to progress this move by methodically training to increase your ability to do more chins in a row over time.

Once again these thoughts are not all of the ways to get stronger and to keep making progress in your back work. But there are some ideas to use to further your results in your training. Pick the one or ones that appeal to you as a fitness buff and use them. However, make sure to wave the volume, loads, reps, rest periods and various forms of chins to make sure that you are staying healthy and not injuring yourself in your training. Also take a week or two off from the over time to not create a resistance against to as you train. Think long-term in your training and just short-term ego boost and long-term injury as a result!

I hope that you enjoyed this series. Please take the time to e-mail me your results once again and also, let me know if you want to learn about any fitness topic.  Thanks for the follow friends!

If you read all of this and don’t  know where to start, I can help you by my assessment and training program to start exactly where you need to be to get results. Are you ready?! Click here to get started.

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