One Arm Chin-Up Transformation (2017-2021)
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- เผยแพร่เมื่อ 6 ก.พ. 2021
- My one arm chin up transformation. From when I first achieved a one arm chin up until now. The one arm chin up and the one arm pull up are one of my favourite strength skills in calisthenics and bodyweight training. Here is my progress over 3 and a half years.
I hope you enjoy the video, and any feedback is much appreciated.
keep up the work
thanks!
Amazing man, incredibly hard exercise. I just got to my first negative last week so I'm looking forward to seeing my progress this year. Definitely motivating watch you
Glad you enjoyed, good luck with your training!
Tell me you got your first one arm pullup
Pure motivation. One arm pull up/chin up always were a problem for me despite i`m a lightweight guy. But hard work pays off! Awesome mate. I hope your channel will get more recognition soon!
Thank you mate, I appreciate the time taken to write a comment. I agree, one arm pull up/chin ups are hard but so satisfying when you get them!
@@doctorchrisg Exactly!
This reminds me so much of my own oacu struggle. I'm getting there slowly, and you will get it back as it was in no time! Had to subscribe!
Thank you! I appreciate the support
dude, it's like you describe my life!
I did the same thing word to word and now I started my first bulk, I will keep training it even when bulking to not lose the skill.
hopefully, I'm gonna achieve the one arm muscle-up in a year or so.
yeah man training whilst bulking is so useful, because when that weight comes off you'll be flying. One arm muscle up is very ambitious! good luck!
tell us how its going
Great work man. just a beginner here. one arm pull up is one of my ultimate goals in calisthenics. This video radiating lots of motivation!
good luck, you will get there just takes time and persistence
@@doctorchrisg Thanks man. Have a great day.
Nice good to know, I will have this in mind when it comes to training as that is one goal I want to get to
awesome, good luck!
Nice work, best physics for realise it
Rise to fall and fall to rise!
Damn congrats to you man, I've been working on this move for a while now (not focusing on it I'm still training overall but I train using rings progressions that should bring me closer to that move) and it seems so far away. I can do 60% or so of the move starting in a bend arm position but not at all if I start from dead hang, I hope I'll achieve my first one arm pull up by the end of the year, good luck in yiur training bro you're awesome 👌
Keep going, sounds like you've got realistic goals and you don't seem to far off! Cheers for the comment
Круто, дружище! Тоже тренирую подтягивания на одной... Пока не получается...((( Но , глядя на тебя- уверен, что смогу!)))
Had to use google translate for this one! thanks for the comment and good luck with your one arm pull ups!
Amazing! I did a similar training, the process is very long but it's very beautiful when you get your first repetition... In my opinion, when you dominate one arm chin-up, it's easier to get the one arm pull-up
Yes I agree, transfers really well!
I unlock my first oac today. Thanks you!
Yes man! I'm so happy for you, congrats!
What is your program?i can static hold 10-15 second but cant pull myself up.what is your workout routine?
damn bro that bulk got you looking good as shit no homo !
haha thanks bro, wish I did it sooner!
Your video is fucking amazing
Thanks, appreciate the comment!
Excellent!
Can you recall any details of your optimum _weight_ ?
And at what weight increase did you fail?
optimum weight was around 69kg and I started failing around 72kg. Only a small weight difference but makes it so much harder!
Good content brother❤️
thanks brother!
Thank you brother!
100% truth
How do you hang the rings in your room? Also curious to know where the last 2 cali parks are? They look amazing!
I had a telescopic door frame pull up bar put in the attic entrance.
The cali parks are in Brisbane, Australia!
Is it better to reach a good weight with the weighted pullups before starting to prepare for the OAP or is training specifically for the OAP better?
I personally didn't do any weighted pull ups at all before starting to train for OAP, but everyone is different and I'm sure it will be of some benefit. Good luck with your training!
Hi ! I clicked Subscribe and Thumb up.
At the beginning of the video, we can see the rings hanging from the ceiling.
How are they attached to the ceiling ?
Much appreciated man! So the ceiling had a small opening to get into the loft, I put a telescopic pull up bar in it and hung the rings from that
I can do a 20-second negative with the right hand. How close would I be to the concentric?
shouldn't be far off! try doing partial reps to see
hi again! i’m still training the One arm pull and i’ve got a question, recently i realised that the top portion of my OAP is really weak, what did u do the train the top range of motion for the OAP?
Good to hear you’re still training it. The top part is the hardest part for most people, including me.
Try doing half reps - just doing the top half of the rep, so starting with a bent arm.
You could also try holds for time at the top.
Good luck!
Subbed
Cheers bro, hope you enjoy the content to come
What is your height?
What I know people who are not genetic freaks need to focus on very few exercises or just one and push themselves to the max to get any kind of improvement. That's why when you stopped doing the OAP suddenly your loss your strength to do it even though you continued training elsewhere. It is like your other training was just a waste of time unless you had the same lazer focus like the program you had for your OAP
very true man! need to really just focus on a few goals at a time or progress is very very slow
What's your diet like....any carbs or protein shakes ?
I track everything I eat with myfitnesspal. My usual protein source is chicken and I'll have rice/pasta for carbs. I have plant based protein shakes maybe once per day. I'm not very strict with my diet and I'll eat junk food a few times per week.
@@doctorchrisg why plant based protein shakes? You are already eating animals
@@paquito4147 Lactose intolerant mainly. Also ideally I would cut down my meat consumption I just really struggle to get adequate protein from plants only.
Nice, a lefty
I'm actually a righty weirdly enough
@@doctorchrisg the hecc
*👍класс и привет от тренера по футболу!!!!!-!!!!-!-!-*
What is your program?i can static hold 10-15 second but cant pull myself up.what is your workout routine?
thanks for the comment. 10-15 seconds is good. I made a video about my exact programme here:
th-cam.com/video/dsy8LzSg4pg/w-d-xo.html&ab_channel=ContemplativeFitness
But in summary I was training it 3 times per week, doing 1 supplementary exercise e.g. typewriters and 1 main exercise e.g. negatives. 3 sets of each with long rest times in between sets.
try doing the 'bent arm start' so you're not doing the full range of motion too. good luck!
@@doctorchrisg will static hold improve oac or pulling strenght?
@@fanigam9758 it will definitely help but make sure you are doing it alongside the other exercises. If you're doing static holds try doing holds at each part of the movement - top, middle, bottom and dead hang