@madscientistofmuscle: Get More Chin-Ups with Post-Activation Potentiation Training and Greasing The Groove. If you're stuck at a certain number of chin-ups (this works for pull-ups, too), and using weighted chins or intensity techniques isn't helping, try this. The base method is Post-Activation Potentiation. It's a nervous system hack that will allow you to get more reps pretty much instantly. And to train it over time, we'll use a frequency training method similar to "Greasing The Groove" (via Pavel Tsatsouline). Use a weight you definitely can't do a weighted chin-up with (I'm using 135 lbs here) but also isn't so heavy you can't support it for a short period of time. Get into position about 1/4 of the way up on a chin-up then take your feet off the floor. Now, for 6-8 seconds or so, try as HARD as you can to actually DO the chin-up. This should be MAXIMUM effort. If and when you start to drop down, end the set and set your feet down. We want to HIGHLY ACTIVATE the high-threshold motor units of the nervous system, not exhaust them. This hold also conditions your connective tissue to work against heavier weight. Rest about 30 seconds, removing the weight and the belt. This is enough time regenerate ATP but still keep that high level of nervous system activation (kindling). Now get back on the bar and crank out as many chin-up reps as you can as fast as you can. You will feel like you weigh almost nothing. I like to shorten the ROM for the first part until reps start to slow down (this also gives you stretch reflex benefits to get more reps). You can do all full range, if you like, however. Go ALMOST to failure. Do this method ONCE at the start (or end) of EVERY SINGLE training session (whichever is your preference). So literally do this every single workout! This frequency of training stimulus over time is incredibly powerful. Try to increase reps (and PAP hold weight) whenever you can. #madscientistofmuscle #chinups #pullups #calisthenics #weightedchinups

Nick Nilsson

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Sunday 07 September 2025 20:06:17 GMT