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Improving chest-to-bar Chins and ab exercise question

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  • Improving chest-to-bar Chins and ab exercise question

    Hello coaches.

    I have a question regarding using Chin-ups in GPP days in Bridge 1.0. I'm heading into Week 5, which has a second GPP day programmed in. I can do 4-5 consecutive Chin-ups @ RPE 10, although my chest does not touch the bar (only my chin clears the bar).

    My goal is to be able to do multiple reps of chest-to-bar Chin-ups. My upper back work currently consists of underhand grip Lat Pulldowns 7 min. EMOM, with the handle touching my chest. Is it viable, given my current Chin-up ability, that I do submaximal Chin-up sets of doubles/triples EMOM style on my second GPP day? Or should I sub in another Pulldown variation (e.g. overhand grip, neutral grip) until I can hit, say, close to my body weight for reps?

    Also, I'm currently doing kneeling ab wheel rollouts for my ab work. I know the program recommends isometric ab work. If so, what is the difference (if any, or if significant) between movements that require the ab musculature to contract isometrically (say, L-sits or ab wheel rollouts) and those that require the abs to "brace" and do eccentric-concentric contractions (say, standing cable crunches or leg raises)?

    Thanks.

  • #2
    Abel,

    If you want to do chest to bar chin ups I would advise doing 1 day of chin ups and 1 day of pull ups for now (not lat pull downs) for your GPP work. As your chinning and pulling (up?) ability improves you'll be able to pull yourself to the bar for reps, likely.

    I'm not sure what you mean on the ab question, as the ab wheel roll outs are isometric.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      If you want to do chest to bar chin ups I would advise doing 1 day of chin ups and 1 day of pull ups for now (not lat pull downs) for your GPP work. As your chinning and pulling (up?) ability improves you'll be able to pull yourself to the bar for reps, likely.
      Thanks, Jordan. Just to clarify, so it's likely that I'll improve my chest-to-bar Chins even if I can only do submaximal sets of 2-3 reps? The volume seems too low...

      I'm not sure what you mean on the ab question, as the ab wheel roll outs are isometric.
      Apologies for the confusion, but let me rephrase the question.

      Can exercises like cable crunches and leg raises be useful in the context of the program? Because even though they are not isometric by nature, they require your abs to brace against a load while moving dynamically. In your experience, do exercises like those have noticeable carryover to the compound lifts?
      Last edited by Abel J; 11-29-2018, 07:14 PM. Reason: grammar error

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      • #4
        Originally posted by Abel J View Post
        Thanks, Jordan. Just to clarify, so it's likely that I'll improve my chest-to-bar Chins even if I can only do submaximal sets of 2-3 reps? The volume seems too low...
        If you're asking, "Will I improve my CTB chin up ability by practicing CTB chin ups vs. doing anything else?" then the answer is yes.


        Originally posted by Abel J View Post
        Can exercises like cable crunches and leg raises useful in the context of the program? Because even though they are not isometric by nature, they require your abs to brace against a load while moving dynamically. In your experience, do exercises like those have noticeable carryover to the compound lifts?
        Sure. Exercises can be useful
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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