Plateau'd on wide grip chins - help

**WelshWarrior** · 09-03-2005, 02:06 AM

Guys, I always do wide grip chins as part of my back session. However, for the past few weeks I have got stuck on a particular weight and cannot seem to break past it.

I've tried:
1. Stopping using weights to go for high reps to break through
2. Placing emphasis on pull-down sessions
3. Placing emphasis on exercises to develop thickness

None of this has helped - any ideas?

For info I'm about 220lbs and am stuck on 50lb. I'm also mid cycle so plateau's shouldn't exist!

**dwaynewade** · 09-03-2005, 07:17 AM

try assisted chins.. negs... slow your tempo, speed up your tempo...

**Papi93** · 09-03-2005, 12:17 PM

Originally Posted by WelshWarrior

Guys, I always do wide grip chins as part of my back session. However, for the past few weeks I have got stuck on a particular weight and cannot seem to break past it.

I've tried:
1. Stopping using weights to go for high reps to break through
2. Placing emphasis on pull-down sessions
3. Placing emphasis on exercises to develop thickness

None of this has helped - any ideas?

For info I'm about 220lbs and am stuck on 50lb. I'm also mid cycle so plateau's shouldn't exist!

I would go with negatives. I usually have people start with negatives, if they can't do one full-range pullup. The same principle could be applied here. Go to your plateau, then finish the set out with negatives. If this doesn't work, after you plateau, quickly add weight and finish with negatives. One of these two methods should work.

**SHAOKAHN** · 09-03-2005, 12:32 PM

heavy negs, static-holds, lots of stretching... how the diet? maybee need some more fuel for the fire?

**ward065** · 09-03-2005, 03:29 PM

i used to be plateaued, I was able to eliminate it by doing

Week 1: Chinups
Week 2: Wide Grip Pulldowns (cable)

**WelshWarrior** · 09-04-2005, 08:52 AM

Originally Posted by SHAOKAHN

heavy negs, static-holds, lots of stretching... how the diet? maybee need some more fuel for the fire?

Diet is good cos weight is going up. I did wonder if it's cos of this I have plateau's - i.e. my weight is going up on the exercise cos my bodyweight is going up.

I'm gonna try alternating with cables for a while - can't really do neg's as don't have a training partner

**Papi93** · 09-04-2005, 09:46 AM

Originally Posted by WelshWarrior

Diet is good cos weight is going up. I did wonder if it's cos of this I have plateau's - i.e. my weight is going up on the exercise cos my bodyweight is going up.

I'm gonna try alternating with cables for a while - can't really do neg's as don't have a training partner

You could get a high bench to step up on and then lower yourself with the negative. That's what I do when I don't have a training partner.

**Papi93** · 09-04-2005, 09:49 AM

Originally Posted by WelshWarrior

Diet is good cos weight is going up. I did wonder if it's cos of this I have plateau's - i.e. my weight is going up on the exercise cos my bodyweight is going up.

I'm gonna try alternating with cables for a while - can't really do neg's as don't have a training partner

When your bodyweight goes up, it does become more difficult to increase reps or resistance. I've gone through this myself. In this case, just keep doing your best until your weight plateaus and then try using the negatives to increase your weight or reps.

**ReX357** · 09-04-2005, 11:09 AM

Reading what I read you are maybe making progress but you don't know it.

You gotta look at the fact that if your weight goes up, you add more resistance.

Example: When you started your cycle you were 200 lbs (Just an example) and let's say you were doing 12 reps with 50lbs hanging from you. So you are lifting 250lbs 12x. If you are now 215 lbs and do 12 reps with 50lbs you are now pulling 265lbs 12x instead of 250 12x. You see? You're still doing 12 reps with a 50 but you are lifting more weight because you're heavier than before. So you probably didn't hit a plateau.

**SHAOKAHN** · 09-04-2005, 11:19 AM

Originally Posted by ReX357

Reading what I read you are maybe making progress but you don't know it.

You gotta look at the fact that if your weight goes up, you add more resistance.

Example: When you started your cycle you were 200 lbs (Just an example) and let's say you were doing 12 reps with 50lbs hanging from you. So you are lifting 250lbs 12x. If you are now 215 lbs and do 12 reps with 50lbs you are now pulling 265lbs 12x instead of 250 12x. You see? You're still doing 12 reps with a 50 but you are lifting more weight because you're heavier than before. So you probably didn't hit a plateau.

Absolutely.

**ReX357** · 09-04-2005, 12:27 PM

Originally Posted by SHAOKAHN

Absolutely.

Hey looking swole bro

**WelshWarrior** · 09-04-2005, 03:29 PM

You could get a high bench to step up on and then lower yourself with the negative. That's what I do when I don't have a training partner.

I like that tip - thanks.

I know what you are both saying about the weight thing, but I also think my strength gains have slowed a little as most of the weight I have gained is relatively lean muscle mass.