View Full Version : Training to Get The One-Armed Chin!
Buddy Rydell
02-07-2008, 02:46 PM
I think I may be able to wrangle a setup at home to do one eventually. I have the overhead pulley to do lat pulldowns, and I have the chinup bar. I may be able to thread a pulley down to get this done. I will try to get it done tonight and I'll take some pictures. If I can document it, then LOK will be able to once again learn from the master! :lol: :lol: :lol:
Buddy Rydell
02-07-2008, 02:49 PM
Worst Case Scenario: If I don't get it done, then my wife can take pictures of me "Benoiting" myself from the lat pulldown cable. :lol:
Best Case Scenario: I get one eventually! :bears:
awesome Buddy..
I have been training for them.. I started doing negatives.. I think by mid summer I'll have it!
Hut*Hut
02-07-2008, 04:42 PM
used to be able to do them when i was 17 and heinously skinny.....weird how you get proportionally weaker on BW exercises as you bulk up but get proportionally stronger on weight lifts.
Buddy Rydell
02-07-2008, 05:06 PM
used to be able to do them when i was 17 and heinously skinny.....weird how you get proportionally weaker on BW exercises as you bulk up but get proportionally stronger on weight lifts.
:lol:
I remember hanging from monkeybars as a kid and thinking "This is EASY". Back then I was 70lbs. I now weigh 220lbs and it's not as easy as it looks!
:lol:
I remember hanging from monkeybars as a kid and thinking "This is EASY". Back then I was 70lbs. I now weigh 220lbs and it's not as easy as it looks!
I was going to start a new thread titled "Monkey bars are the BOMB"
I'm actually going to build a set in my backyard!
as a kid I could swing on them so easily.. it is fricken hard now :lol:
Buddy Rydell
02-08-2008, 02:24 PM
I was going to start a new thread titled "Monkey bars are the BOMB"
I'm actually going to build a set in my backyard!
as a kid I could swing on them so easily.. it is fricken hard now :lol:
I guess that's why they have them in the army as part of their obstacle course. People's grip strength doesn't improve with age on its own. It has to be worked on.
I guess that's why they have them in the army as part of their obstacle course. People's grip strength doesn't improve with age on its own. It has to be worked on.
yeah man..
I'm building a big ass playground thing for my kids in the backyard.. I'm going to put monkey bars on it for me !
Buddy Rydell
02-11-2008, 10:03 AM
Yeah, my kids are definitely going to be physically active. I'm loving the way I feel now that I'm always doing SOMETHING to work out. :clap:
Buddy Rydell
02-11-2008, 04:26 PM
Well, tonight I'll be doing this. I have a harness almost set up and I should be able to take a few pics. It looks like I'll be buying a digital videocamera soon to record my son being born, so perhaps I'll start making training vids.:clap:
Well, tonight I'll be doing this. I have a harness almost set up and I should be able to take a few pics. It looks like I'll be buying a digital videocamera soon to record my son being born, so perhaps I'll start making training vids.:clap:
awesome Buddy:bears:
I'll make a video once I master the hand walking,
my goal is at least the length of the football field on my hands
Buddy Rydell
02-11-2008, 10:37 PM
Well, I got it set up...sorta. I was able to do it, but the cord that I used was too long. I tried to hook a weight belt to it, but that just resulted in the weightbelt being torn through...but that gives me an idea actually. The leftover buckle could be put through a length of rope which can go either around my waist or under my backside. I have to experiment with it and I'll update this thread as I figure it out.
I found out that when you use one arm, you're not automatically going to be able to chin half your bodyweight. :eek:
All the stabilizer muscles that are usually braced by the other arm are thrown out of whack. Basically put, I had to have 150lbs on the counterweight to be able to do 8 one-arm chins with either hand, but then the belt tore through so I have to find a different loadbearing harness. My guess is that it'll be a piece of rope, but I don't know where I put it. :lol:
Still, this mighty problem is no match for my puny brain. I'll have it figured out in no time, and when it works, I'll take pictures. :clap:
Buddy Rydell
02-12-2008, 10:02 PM
Well, I am truly humbled by how hard it is. I am using 145lbs as the counterweight. It's gonna take a hell of a lot of work to get a one-handed chinup at my weight. I'm gonna lose weight as I start jogging more and more, but a one-handed chinup appears to be almost all arm.
On the plus side, I am doing 6-8 reps per arm with that counterweight, and yesterday it was a 150lb counterweight. I am going to decrease it slowly but surely. I am also still doing sets of 15 with my bodyweight, but that one-handed chin is gonna be hard as hell to nail.
Buddy Rydell
02-14-2008, 11:16 PM
I did 10 with the 145lb counterweight easily (both arms), so now I am moving to 140lbs as the counterweight. Eventually I will get this; it's just a question of when. It's not easy, but it sure is exciting. :clap: :lol:
Peace and chicken grease to all you guys! :bears:
Buddy Rydell
02-17-2008, 05:21 PM
Moving down to 130lbs counterweight. I did 10 with 135lbs counterweight just a few minutes ago. This quick progress is nice, but I have a feeling it won't always be so rapid. We'll see how it goes over the next little while, but the counterweight is good. I also wore gloves to do it today for the first time because my chinup bar is a bit on the thin side. The gloves provided a better grip, which meant an increased bicep and forearm pump.
The toughest part is the balance. :dunno:
as I got rid of my squat rack deal.. I am not just doing negatives..
I am on target for a OAC by Summer.. :bears: me and you Buddy boy!!!:bears:
Buddy Rydell
02-17-2008, 06:07 PM
as I got rid of my squat rack deal.. I am not just doing negatives..
I am on target for a OAC by Summer.. :bears: me and you Buddy boy!!!:bears:
Oh yeah, actually I decreased it to 125lbs. 130 was just too easy. I will get this; it's just a question of when. :clap: :clap: :clap:
Buddy Rydell
02-17-2008, 10:05 PM
8 reps with 125lbs counterweight is the hardest right now. I was having a hard time getting it going, but that's for a few reasons:
1. I tried to shorten the harness and couldn't get it on properly.
2. I decreased the weight 2 or 3 times over the past few days and I'm probably overenthusiastic.
3. I kept losing my balance, which means I have to settle down and go smoothly.
I'll do what I was doing before, going up to 12-15 reps with a weight before decreasing the counterweight by another 5lbs. So I have to get a minimum of 12 reps before I decrease the counterweight by 5 again.
I'd say I'm really starting to believe in this.:clap:
Buddy Rydell
02-17-2008, 11:06 PM
Well, I did my last set for today and I used 125lbs as the counterweight. 12 reps per side and my forearms was pretty jacked. Seeing as how 4 days ago I needed 150lbs as the counterweight, I have progressed decently. I could probably go down to 120lbs as the counterweight, but I wanna do 15 reps with 125 before I do it. I find that if I get higher reps on a weight, the next 3 or 4 incremental decreases come along rather quickly. :clap:
Who knows? In a few weeks I might be using 100lbs or less as the counterweight. All I know is that it has been a good first week's progress thus far. Plus I was able to do 17 chins today with two hands. I'll rest from it tomorrow and then get back into it the next day. Or maybe I'll do just one or two sets tomorrow.
All I know is my forearms feel like iron! :bears:
my forearms are the only thing that are super sore now a days..
I have been doing my chins daily.. once a week I do a 100 days
starting today I am doing GTG style for pushups as well.. at least 500 pushups a day.. 7 days a week.
I can do sets of 50 easy now.. so 10 sets throughout a day is not bad
Buddy Rydell
02-18-2008, 09:22 AM
Sweet! :clap:
Buddy Rydell
02-20-2008, 11:00 PM
Well, I got 15 reps with each arm at 125, so I moved down to 120lbs counterweight and got 10 reps there. So now I am moving down to 115lbs counterweight. I might give that a whirl before I go to bed, but I doubt it. I still wasn't totally recovered from my workout earlier today.
Slowly but surely, I'm getting down in terms of the counterweight. I bet if I were only trying for 1 rep, I could get down to 100 or less, but that wouldn't serve my progress very much at this point.
So progress is being made. I will get it eventually, LOKSTER!!!! :clap: :clap: :clap:
Buddy Rydell
02-20-2008, 11:48 PM
Well, I nailed 115 countweight for 10 reps with my left arm and 7.5 with my right. As soon as I get 15 with each, I'll move down again. This might take a week or so, but it is going to be SOOOOO worth it eventually.:lol:
Good night, all. I am off to bed.
Well, I nailed 115 countweight for 10 reps with my left arm and 7.5 with my right. As soon as I get 15 with each, I'll move down again. This might take a week or so, but it is going to be SOOOOO worth it eventually.:lol:
Good night, all. I am off to bed.
you are the man Buddy
Buddy Rydell
02-21-2008, 02:38 PM
The man has sore muscles in his arms today. :lol:
Well, I tried a couple of sets of regular chins today at the gym to maintain and perhaps even improve. I did 12 for a warmup set and then did 17 which is my new working set. If I do another set at work, then I can concentrate solely on the one-armed ones at home tonight.
Buddy Rydell
02-22-2008, 09:57 AM
Time to take a few days off. The pipes are feeling rather worn. The gains have been really good, and I have to make sure to keep the momentum up...which sometimes means taking my foot off the gas pedal.:clap:
I think it was Jim at Beastskills that said before training for one armed chins you should be able to do maybe 20-25 chins with half your bodyweight added
Buddy Rydell
02-22-2008, 10:29 AM
I think it was Jim at Beastskills that said before training for one armed chins you should be able to do maybe 20-25 chins with half your bodyweight added
Damn, I didn't know that. Still, my way is going pretty good for now. I know I could do at least 15 chins with 50 added, but I've been having a good time with this contraption and I'm getting used to the feeling of pulling myself up with one arm (body mechanics and stabilizer muscles), so that's a good thing.
Damn, I didn't know that. Still, my way is going pretty good for now. I know I could do at least 15 chins with 50 added, but I've been having a good time with this contraption and I'm getting used to the feeling of pulling myself up with one arm (body mechanics and stabilizer muscles), so that's a good thing.
Here is a good interview that Jim does with Jack Arnow
http://beastskills.com/Arnow.htm
Jack says half your bodyweight for 3 to 6.. that's not bad
man.. these guys are F'in Strong!
Buddy Rydell
02-22-2008, 11:45 AM
Amazing. It definitely give me something to shoot for in terms of chinning ability. Still, the one-arm stuff that I'm doing right now is starting to give me spiderweb-type veins in my forearms. So I know I'm on the right track. :clap:
Buddy Rydell
02-25-2008, 03:52 PM
Time to renew. I took a few days off to get stuff done around the house, but now it is time to get back to business. Chins and one-arm chins tonight! :clap:
Time to renew. I took a few days off to get stuff done around the house, but now it is time to get back to business. Chins and one-arm chins tonight! :clap:
I did my pushups and some chins but not my normal amount.. I thought I could use some rest. Today I'm back on though.. I think I'm looking to up my daily pushup totals as well
atomicdOGg34
02-25-2008, 07:34 PM
rock climb:
campus, use fingerboards, rock rings, etc
youll be one arm chinning in no time
Buddy Rydell
02-25-2008, 09:59 PM
Well, I am down to using 100lbs as the counterweight. That means that I am down 50lbs on the counterweight in just a few weeks. I started alternating hands between chins so that I don't lose my grip or sweat too much with one hand. I will soon be going down to less than 100lbs. I just have to keep taking regular rest periods, and I will make it one day.:clap:
Buddy Rydell
02-25-2008, 10:21 PM
Now 95lbs.
Buddy Rydell
03-01-2008, 03:01 PM
Well, Lokster, I hit 95lbs counterweight for 15 reps each arm today, so in an hour I'm gonna do 90lbs and see how I make out. It's rather trippy because the counterweight is starting to feel light, and my forearms have never been so muscular. :clap:
Buddy Rydell
03-01-2008, 03:30 PM
I was gonna wait, but I was all psyched up and got 14 reps, each arm, with the 90lb counterweight. I bet I get down to 75 within a week or so. I can feel the pull and the tendons straining all through my arm, shoulder, traps and even my neck. :eeeek:
It's probably because I had two major neck injuries as a kid. Damn, as I get older, the injury list piles up. I've had my back broken and my neck broke two times, chipped vertebrae that is.:lol:
atomicdOGg34
03-01-2008, 03:52 PM
eventually your grip is what will hold you back
do hand exercises and rocklimbing is GREAT for that
no doubt that since doing my chins my forearms are crazy.. the only thing that is consistently sore is my forearms and they are hard as a rock now.. I also work my grip daily.. kinda an obsession with me, COC gripper, heavy hand ball.. etc..
Buddy Rydell
03-01-2008, 04:52 PM
Well, I amd now down to 80lbs counterweight, getting 10 reps per arm. Because I do it gradually, my grip is gradually improving as well. Slowly but steadily, the goal is coming within sight! :clap: :clap: :clap:
Buddy Rydell
03-01-2008, 04:53 PM
I have no doubt that my grip will be the weak link, but the stabilizer-supporting muscles also have to be strengthened gradually to nail this. It's getting closer! :clap: :clap:
Buddy Rydell
03-02-2008, 11:57 AM
I nailed all 5 fights and won the pool they were having at the next table. $180. Not a big deal but it paid for my table's tab. Everybody pitched in $5 each for the tip, and I staggered in the door, compliments of my designated driver.
Biceps, shoulders, and back are sore from the one-armed chinups though. I made it down to 75lbs counterweight yesterday. This is on its way!:clap: :lol:
Buddy Rydell
03-03-2008, 09:07 PM
Well, even with my foot fucked up, I can still do one-arm chins. :lol: I did a warmup set of 6 reps each arm with a 75lb counterweight. I'm gonna wait until I can do 15 per side before I try to lower the weight again. I'm definitely gonna see it happen this year though. :clap:
Buddy Rydell
03-04-2008, 02:52 PM
It was so fine and good yesterday with the one-arm chins that I'll try'em again tonight. I have shortened the distance between my butt and the bar when my arm is fully extended as well so that I am going nicely up and hopefully chin-over the bar.
Plus, I have a few weeks of overtime and some family days, so I can spend a few weeks focusing on these exercises when I'm not on babywatch! :lol:
4 weeks left. In fact, it's four weeks today until the due date.:clap: :clap:
It was so fine and good yesterday with the one-arm chins that I'll try'em again tonight. I have shortened the distance between my butt and the bar when my arm is fully extended as well so that I am going nicely up and hopefully chin-over the bar.
Plus, I have a few weeks of overtime and some family days, so I can spend a few weeks focusing on these exercises when I'm not on babywatch! :lol:
4 weeks left. In fact, it's four weeks today until the due date.:clap: :clap:
awesome Buddy!
I think you should tell work you need to start your paternaty leave now so you can train more before the baby gets here
Buddy Rydell
03-04-2008, 05:36 PM
awesome Buddy!
I think you should tell work you need to start your paternaty leave now so you can train more before the baby gets here
I had some accumulated overtime...about two weeks worth, so I'm gonna take it starting Monday. That way I can chill with my wife and still keep my training groove on track. :lol: :clap:
Buddy Rydell
03-25-2008, 10:19 PM
Damn, I did regular chins for awhile, and now I am down to 67.5lbs counterweight with 10 reps each arm. I WILL get this eventually, but it gets REALLY hard on the rotator cuff. I guess dangling from the bar with one arm REALLY stresses the cuff when you're swinging slightly back and forth by one arm. :dunno:
atomicdOGg34
03-26-2008, 06:35 PM
try this:
rock climber chris sharma actually did a one armed, one pinky pullup
your are the padawan to his jedi
Buddy Rydell
03-26-2008, 07:08 PM
How much does that guy weight, Atomic? :dunno:
try this:
rock climber chris sharma actually did a one armed, one pinky pullup
your are the padawan to his jedi
that's impressive.. not a lot of guys in the world can do that.
Still.. not a lot can even do one armed chins, not very many at all. The averedge Joe on the street most likely can not do 1 good chin. few will get 3-5
Buddy Rydell
04-05-2008, 01:33 PM
Well, I grabbed my left forearm with my right hand, and did a chinup gripping the bar with my left hand only. I know it's not a true one-arm chin, but it is a step in the right direction. I did the same with the other arm, and I'm going to increase the number of reps week-by-week and then move my grip lower down the arm. :clap:
Eventually I will get there. It's only a question of when. :clap: :clap:
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