ExRx.net

http://www.youtube.com/watch?v=GHs_peIh ... ature=plcp

A different take on chin ups.

What is your personal progress doing these ladders? How do you change it up?

I'm doing a fullbody 2-day split. On back/chest/leg day, would it be sufficient to just do 3 full ladders and 3 sets of rows?

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My pullup routines

http://extremistpullup.com/routines/

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http://www.extremistpullup.com
http://www.facebook.com/extremistpullup

World Records-
Heaviest wt. pull up: 206.2 lbs July 9, 2011
Heaviest wt. pull up total: 402 lbs April 28, 2011

Not quite at that level yet.

So far I can only do BW for 3 sets of 6-5-5 reps (good form)

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Well, I don't do ladders all the time. Sometimes I go up to a reasonable number (for me, maybe 7) and down and repeat. Sometimes I go as high as I can (for me 8 or 9) and then down. Sometimes I just start at the top and work down. Or up to 7 and down, then up to 6 and down then up to 5 and down, etc. Ladders can get pretty time consuming. Sometimes it's just more efficient to do sets across.

You could try ladders up to what you can, then work back down. Or up to a number that is still fairly easy, then do 2 ladders.

Also, you could just test a max number of reps, then do half of that for 6 sets-across. Then just add a rep to the first set, then the second, then the third, etc.

Yeah, learn from Extremist's routines, but don't compare yourself to him--he is the world record holder for weighted chinups!

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Thanks for that!

So just adding 3 sets of horizontal back work would be a sufficient back day? (considering I do chest and legs as well)

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A good rule of thumb is to do as much for your back as you do for your chest. And since most men have been working their chest far more than their back since they were a boy, add extra to make up for it.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

OK. What's your point?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan