1. If You Can’t Do Chins, You Are Either Hurt, Fat or Weak
None of those three things is good. There is a reason Joe DeFranco believes chinning strength is a great indicator of speed, and the reasons above explain why. There is no reason a big man can’t do chins, so don’t use that as an excuse.
2. Use a Variety of Grips
Don’t stick to only one or two grips. Use underhand, overhand and parallel grips at wide, medium and narrow widths. Use ropes, softballs—Glenn B. style—and towels to build grip strength.
Don’t be afraid to use nontraditional chin-up bars. Perform chins from random pieces of equipment or sturdy structures. Be strong in all ways, on all things. And please, don’t use straps.
3. Perform Chins Between Pressing Sets
You don’t need to perform a lot of reps between each set. Even one or two chins between pressing sets will substantially increase your total volume without taking extra time or energy away from the workout.
Over time, this can go a long way toward improving your back strength.
4. Use Different Tempos
Don’t be afraid to use a little body English when performing chins, but also be willing to reduce the reps and perform them strictly. Just don’t turn the exercise into an Olympic lift.
5. Use Chins as Both a Warm-Up and a Workout
I begin every upper-body training day with chins. They provide traction for my shoulders, give me a great stretch and prepare my body for the pressing work ahead while adding useful volume.
These warm-up sets don’t need to be performed for maximum reps.
That is all. For more guidance on organizing your training, start with 5/3/1 2nd Edition.
Weighted Chins: 100 × 5
Building Toward Unassisted Reps
If you’re still working toward full unassisted reps, a resistance band can provide enough assistance to practice the movement and build controlled volume. Use only as much assistance as you need, then reduce it as you become stronger.
My preference is for you to build enough strength and conditioning that you only need a light band. The light band works well when looped over a chin-up bar and is easier to get into position.
You can use an average band for greater assistance, but once it is looped over the bar, the added tension can make it difficult to get into. This may be a good use for an older average band that has stretched and lost some of its original tension.
Our Individual Resistance Bands are available separately, so you can choose the level of assistance that fits your current strength.
