par Vincent le 19/07/2004 23h29
j'ai trouvé ca pour toi :
I increased my chinning ability very rapidly in the way you just described.
Sometimes I did chins 2 times a day. I used ladder sets. Never coming anywhere near faillure. After 2 months I had gotten from 12 to 18 consecutive reps. (200lbs bw that time).
On the downside. I find it gets boring very fast, doing set after set of chins every single day. So I stopped there. Perhaps you're more determined.
I did the following program for about 2 months.
I did chins about 6/7 days a week, and I did ladders.
Started with just one chin, then wait for about 3 secs then did two, weight about 6secs then 3 reps, and so on. When I started I did ladders up to 5reps then a ladder to 4, then 3.
So that means: 1,2,3,4,5, rest a bit 1,2,3,4, rest again 1,2,3.
The idea was to avoid muscular fatique like the plague.
When I could do ladders of 8 without much trouble I tried how many reps I could do consecutively, and I got 17. Next week I did 18.
It's more of an endurance thing than anything else.
I know a female gymnast who could get 30 reps easy.
Regards Jeroen.
Gagner du muscle : Progressive Resistance
Perdre du gras : Input < Output
Strict Curl 1x58kg
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