—– Straight quick chin-ups are different from chin-ups with a pause at the apex.
—– My usual routine is five sets of three repetitions with a 25 pound assist, and four minutes between sets, on chin-and-hold. And I do that two or three times a day with a four hour break between workout sessions. So I go in at eight in the morning for 15 sets, then I rest for four hours, then I do another session of 15 sets, then I rest for another four hours, then I might do another session of 15 sets.
—– But the chin-and-hold exercises are much harder than the straight fast chin-ups. With a straight fast chin-up, I can use a kick-up or I can stretch my head farther up while cheating. So I’ve been doing chin-and-hold exercises. It’s been a strain. And frequently I will take 15 minutes to 60 minutes just to recover so I can drive home.
—– As a bonus, I took this photo after I finished one session of 15 repetitions. That means the arms are already blown, and the muscles wouldn’t flex anymore. So they are soft and touchable. Had I taken the photo while I was rested, fresh and before the session started; the muscles would flex more for the photo.
—– I do need the reliability of the 5-3-25 schedule. So sometimes I revert back to the straight fast chin-up, just so I can finish a session. The muscles need the duration of exercise more than they need one or two efforts on a chin-and-hold.
Copyright (c) K Jay Willis 2016 All Rights Reserved.