Been reading through The Super Athletes by David P. Willoughby. It’s quite an amazing book filled with the feats of strength and endurance done by all kinds of strongmen.
As the one arm chin-up is a goal of mine, I found this section particularly interesting and thought it was worth sharing:
“By the application of certain principles of bodily efficiency, as deduced from the average or typical performances of athletes in general, it is possible to ‘predict’ with a fair degree of accuracy what a man should be able to do in one kind of effort from what he has been known actually to do in another, provided the same groups of muscles are being testing in both feats and the performer has endurance—or the ability to repeat an effort—in typical proportion to his momentary strength. Thus, we are able to say that if a man is able to chin himself 24 times with both arms (with the hands facing toward the body), he should be able to chin himself once with one arm, provided he has practiced both feats equally and is, therefore, able to adopt and apply the most advantageous ‘technique’ in each.”
“To ‘chin’ once with one arm is equivalent to chinning once with both arms while carrying extra weight equal to two-thirds of the performer’s own bodyweight. Thus, for a 150-pound man to do a one-arm chin, is equivalent to his doing a two-arm chin while carrying 100 pounds of extra weight.”
24 chin-up reps = 1 one arm chin-up
1 chin-up + 2/3rds bodyweight added = 1 one arm chin-up
That’s encouraging as it means I’m close.
Last time I tried I hit 22 chin-ups in a single set.
And this record was a while back, but I’ve done a chin with an added 115 lbs. weight.
So just a bit further to go.
However, he does mention the technique part. And I can say I have definitely spent more time practicing two arm chins than one!
But this does give multiple ways you can progress to building the strength needed for this feat.
You can focus on repping them out.
You can focus on adding weight to the exercise.
And you can focus on certain progressions specifically for the one arm chin.
I cover all three inside of The Ultimate Guide to Pullups & Chin-ups.
And I believe that all three are worth doing (not necessarily all at once!).
Even if you’re not aiming for a one arm chin-up I hope you enjoyed this article.
If you’re interested in the above book, did you know that in addition to all the other bonuses I’ve been talking about all week with the Strength Health Mind Power Inner Circle, you get credits equal to what you pay and can use for that? More details found in Bonus 5 on this page.