vassili Posted February 15, 2009 Share Posted February 15, 2009 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 etcif anyone could give me a program it will be great !or advices i take all ^^i'm desperate !thanks Link to comment Share on other sites More sharing options...
braindx Posted February 15, 2009 Share Posted February 15, 2009 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. Link to comment Share on other sites More sharing options...
timbo Posted February 15, 2009 Share Posted February 15, 2009 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/WorkoutsAlso 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. Link to comment Share on other sites More sharing options...
pistol33 Posted February 16, 2009 Share Posted February 16, 2009 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 Link to comment Share on other sites More sharing options...
vassili Posted February 16, 2009 Author Share Posted February 16, 2009 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 ? Link to comment Share on other sites More sharing options...
braindx Posted February 17, 2009 Share Posted February 17, 2009 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). Link to comment Share on other sites More sharing options...
vassili Posted February 18, 2009 Author Share Posted February 18, 2009 ok thanks , i 'm back on negative so , i hope i'll progress really of this wayi'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 Link to comment Share on other sites More sharing options...
braindx Posted February 18, 2009 Share Posted February 18, 2009 Weighted chins need to be up around 70-80% of bodyweight to be near OAC. Link to comment Share on other sites More sharing options...
vassili Posted February 20, 2009 Author Share Posted February 20, 2009 ohh shit so i must pull up most of 50 kg of lestchin up at a total weight of 120 kg at least !!there is a link between curl biceps at one arm and OAC ? Link to comment Share on other sites More sharing options...
braindx Posted February 20, 2009 Share Posted February 20, 2009 Only if your weak link is biceps. Generally, it's either biceps or lats.... you will figure this out by training enough. Link to comment Share on other sites More sharing options...
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