Reverse Pyramid Training - Weighted Chin ups & One Arm Chins

Greg O'Gallagher (Kinobody) in this video titled "Reverse Pyramid Training - Weighted Chin ups & One Arm Chins"

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Here is the full article which includes my training routine - http://www.kinobody.com/2077/a-lesson...

This is a reverse pyramid training routine. I train weighted chins every 4 to 5 days. I add 2.5 lbs every workout. When I start to burn out I switch grips (chin up grip, neutral, pull up grip) or I change the rep range. My first set is always my heaviest and I'll use a weight that allows me to get between 2 and 5 reps. I'll perform 1 or 2 additional sets reducing the weight by 10% each time (bodyweight + additional weight).

I'm 183 lbs in this video. The strength required to do a one arm chin up is about a weighted chin up with 80% of your bodyweight attached for 1 rep. My goal is to build up to 5 reps for the one arm chin up. This will be much more realistic when I cut down another 5-8 lbs.

Reverse Pyramid Training - Weighted Chin ups & One Arm Chins kinobody reddit
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Sports	Upload TimePublished on 15 Aug 2012

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