If your subscribed to my YouTube channel and watch my content. Then you’ve probably seen the video of me doing a 100lb chin up and watched the video of me talking about how to achieve it yourself.
However, I still want to write about it on the website if you prefer reading or wanting to internalize how to do an 100lb chin up. Plus this might go into a little more depth than the video of me talking about it how to do it.
If your somebody who’s only able to do chin ups with your bodyweight and can’t get 10 yet, somebody who does chin ups with 25lbs or any weight and your having trouble progressing to 100lbs. Then I here to help you not only get there but also become stronger.
When it comes to chin ups, you wanting to keep getting stronger at them by progressively increasing the weight. I know it might seem impossible or unrealistic if your a beginner or somebody who’s been struggling to do more weight. But aiming for 100lbs is possible and can be done. If your healthy male with a decent amount of testosterone, and if your a woman reading this it’s going to be a lot harder for you than a man but not impossible either.
So without further ado, let’s go into detail on to accomplish this yourself.
Enter The 100lb(45kg) Chin Up
When it comes to progressing to this weight, your going to need a protocol to guide you along the way for the fastest results possible instead of spinning your wheels.
This protocol I’m going to tell you about is simple, you can’t mess this up. And the name of game in getting there is progressive overload. Your simply going to be increasing the weight by 2.5lb – 5lb increments every week. I would stick with 2.5lbs unless chin ups , still feel easy then go ahead and put on 5lbs instead of 2lbs.
Your going to add this small increments every week, to where your body doesn’t have a chance to adapt and your body is continuously having to get stronger because your progressively increasing the weight over time.
So your muscles have no choice to grow, due to the stress being placed upon them. Let’s say your starting from scratch and the requirements before even attempting increase the weight is:
- 10 pull ups with good form just using your bodyweight
When you can do this, then it’s time to using plates to give you more resistance to pack on strength and mass. By using the weighted chain dip belt.
Now when starting out, since you can rep 10 with your weight. Go ahead and use 10lbs for the 1st week or 5lbs You can either do chins on back day, which is when I do them. I do them in the beginning of my workout or after my first exercise. Or you can train them fresh on arms day, performing them first.
Your going to do chins ups twice a week, doing 2 – 3 sets. So for example, on backday you can do 2 – 3 sets and likewise on arm day using the same weight.
Then you’re going to increase weight for next week by 2.5lbs and rinse and repeat for next week as the weight steadily increases.
The rep range your going to be shooting for ideally is 4 – 6 reps. It’s ok here and there to get 3 reps on a set or 7 sets. But if you keep hitting 3 reps, drop the weight and if you keep hitting 7 reps then you need to add some weight.
Hitting A Wall In The Quest For 100lbs
During your pursuit for the 100lb chin up, you might eventually hit a plateau. Hopefully, that doesn’t happen but if you do. This is what your going to do to remedy the situation is by:
- Taking time off from doing chin ups, and also taking a week of from working out period(of course, it’s ok still be active, just no weight lifting or bodyweight training at all). Also during 1week vacation, make sure you eating good, of course not to the point your gain fat weight. But enough to build muscle.
- Is doing 1 rep strength building sets, so instead of doing 4 – 6 reps. We’re just going to do 1 rep with the heaviest weight you can handle and do 5 – 10 sets of 1 reps. So for example, let’s say using 60lbs is your max 1 rep. You’re going to do multiple volume sets for twice a week for two weeks. In this allotted period of time, your muscles that are involved in executing a chin up will become stronger and bring a step closer to 100lbs.
- The third option is doing other exercises that are going to strengthen your chin ups such as focusing on exercises that strengthen your back(barbell rows, one arm rows, inverted rows, deadlifts etc), your biceps(barbell curls, hammer curls, alternating curls, reverse curls), shoulders(shoulder press, lateral raises, bent over later raises, front raises etc), forearms/hands(barbell wrist curls, behind back reverse curls, farmer walks, grippers, finger band extensors, finger push ups etc ). By doing these things, it will translate over into improving your chin up strength/poundage.
To conclude this gentlemen and ladies, chin ups are great for building a great a physique and impressive upper body strength. It’s a male physique staple/female physique staple exercise that should be part of any exercise regiment.
It’s great for increasing testosterone and dihydrotestosterone levels in men.
It’s a fundamental strength builder for men and for women wanting to build a quality physique especially if your somebody going to an occupation requires a decent amount of upper body strength.
Also, you never know when having a decent amount of upper body strength might save you from a potential injury, debilitating injury or being killed… hopefully that never happens.
So hit the chin ups and progressively get stronger to reach 100lbs.
To end this I wish y’all the best in your personal development & fitness/health journey in being the best you possibly can be.
Until next time, your man
190 total views, 2 views today