ONE ARM CHIN UP

Hey all !

i train myself for planche and one arm chin up especially for 4 months , begin seriously in november.

i progress sure but slowly , i need really help me

what exercice are better , what time for rest , number of rep per exercice etc

if anyone could give me a program it will be great !

or advices

i take all ^^

i'm desperate !

thanks

How are your elbows doing?

Mostly negatives are definitely the way to go. Aim for 5-7 seconds per negative.

The way I did it will give you really fast progress... 4-5 days a week with 5-10 negatives per arm per day (3-5 sets of 2 with 5 mins rest between sets). But you have to be really careful about overuse.

Otherwise, I'd aim for about ~8-10 negatives per day (5 or 4 sets of 2 with 5 mins rest between sets) 3 days a week. Less if necessary.

The site below has several good articles on one-arm pull ups and planche, including some from Coach Sommer.

http://www.dragondoor.com/articler/mode2/Workouts

Also crossfit has some fairly good videoclips on one arm chin & pull ups, not much instruction though.

There are several video clips on youtube of people showing the progressions they used to attain planche push ups.

I got my one arm chin by using the cable cross machine. Put the handle on and set it to a weight that allows you to do a one arm chin using the pullup bar overhead. As you get stronger lower the weight until your using none.

thats what i did, twice a week, 10 sets of 2 to 3

thanks all !

i did many negatives , all of sort of training i did

about negative , i manage to hold a minimum of 20 sec head over the bar.

i did weighted chin up , assited wth a towel etc....

for negative , i did 3 set per arm of 7 sec of down minimum at the begining of my training.

Braindx , only do negative , you give it ?

I only did negatives.

you can work assisted positives with ropes/pulleys or weighted chins as well. I think negatives should make up the bulk of your program though (75% at least).

ok thanks ,

i 'm back on negative so , i hope i'll progress really of this way

i'm weight 70 kg , and for weigthed chin up iarrived until 35 kg of lest .

105 kg chin up for total......

i dont understand why i dont have it !! sniff OAC dont want of me ^^

thks for all

Weighted chins need to be up around 70-80% of bodyweight to be near OAC.

ohh shit

so i must pull up most of 50 kg of lest

chin up at a total weight of 120 kg at least !!

there is a link between curl biceps at one arm and OAC ?

Only if your weak link is biceps. Generally, it's either biceps or lats.... you will figure this out by training enough.