So how realistic are one-arm chinups? That's my current goal for back days and I'm still not close although I think they're doable I'm 187cm 90kg, can bench 3pl for reps but one-armed chins seems much harder to accomplishing than 3pl bench, maybe because of my weight.I've also never seen anyone do it at my gym to.What I do:>heavy weighted neutral chins, increase weight when I can do 4-5 reps. Current is +50kg for 3 reps>One-armed deadhangs. Can do 20sec hangs with right and 15sec with left hand>One-armed lat pulldowns, 75kg for around 7 reps each handAnyone here managed to successfully do at least 1 rep?
I can't even free hang with one arm let alone pull myself up. I have reached the stage where I can do one genuine pull up getting my chin above the bar. When I started I couldn't even free hang two-handed for more than 10 seconds, and those ten were absolute agony.
>>76720386I can do 20 strict wide arm, dead hang pullups with an 18lb weighted vest on my chest. I can do 15 muscle ups in a set with a rest halfway through (above the bar). I can do standard pullups all damn day. I can do a 55lb weighted pullup and hold it at the top, any configuration (wide, closed grip, standard) for 30 seconds. I can't do a single 1 arm pullup though.
>>76720386>I'm 187cm 90kg>heavy weighted neutral chins, increase weight when I can do 4-5 reps. Current is +50kg for 3 repsI think you need weighted chin of about 85kg to lift your body with one arm. You will lift 90+85kg = 175kg total, but 87.5kg for each arm.>One-armed deadhangs. Can do 20sec hangs with right and 15sec with left handThis is enough, you don't need more.>>76720407Are you fat or obese?>>76720537>I can do a 55lb weighted pullup and hold it at the topThis is not enough unless your body weight is 55lb.
>>76720559>This is not enough unless your body weight is 55lb.you mean 110?
>>76720559>Are you fat or obese?Not really? - 175lbs/80kilos at 5'10. I can do 20 pressups but currently trying to build back and shoulders. Only started training properly about three months ago.
>>76720407I'm 188 and 84kg and I couldn't do more than one pull up to the bar in January, now I can do 10All I did was as many single pullups as hard as I could with 10-30 second breaks in between every session
>>76720836I'd be happy with that kind of progress, I'll get there eventually. What you said is a good idea, I've been doing controlled descents to get me this far, now I'll try all out for two then rest then go again until I'm too fatigued to hit a single.
>>76720386I do 4-5 sets of pull-ups/chin ups three times a week, but can not do one arm... I've seen smaller guys than me at calisthenics parks do them, but I couldn't. I am sure there are some tricks and tips that exist, but is it really worth it? Maybe if you want to show off... Otherwise it sems difficult to control your form and swinging. This is why I prefer to add some plates and keep doing regular pull ups. If you it's very important for you, then watch some tutorial videos and try with resistance band to help you pull yourself. I haven't tried myself, but it makes sense that the band will help.
>>76720386They are somewhat dependent off genetics, if you don't have favourable bicep attachments it will be monumentally harder.
>>76720570No.If you weight 110 lb and can do dual arm chin up with +55lb, you are lifting about 165lb with two arms, which gives 82.5lb per arm. 82.5lb per arm is not enough for one arm chin up if you weight 110lb.>>76720699When I was untrained for years I could do two full pull ups when I tried. But I am low fat and low bones.>>76720922>I've seen smaller guys than me at calisthenics parks do themI never saw someone doing one arm chin up in real life.
>>76720386I did, it’s a skill. I used to rock climb frequently and had a weaker weighted pull up but I was really light and my pulling was close grip. I don’t think weighted pull ups transfer all that much because it’s a different exercise. If you really want it get a pulley and train with weight on it
>>76720386I think they're viable, when I was doing 27kg for 2 or 3 on weighted pull ups I manged a negative that only slowed down with my arms at a 90 degree angleI think that two very important things would be to add rows for upper back strength and oapu negatives
>>76721185I saw a twink on twitter doing one armed pullups and he is 60kg, which is probably the weight you need to be to do one.
>>76720386I can do a one arm pull up for 1-2 reps and my lifts are less than yours
>>76721277>>76721266>>76721213>>76721210>>76721185ok bot show uno example of one arm pullup (s?) without jolting entire body, arm, head, shoulder, hand whatsoever and NO u can't go to L-sit while u are at it, megos can do it but camera was on his face basically he jolts but in slowmo, he welt L-sit, no - let it hang, otherwise why not legs above bar ? >well that's sth different show me one example of dead stop straight arm one arm pullup bot :D u can't it doesn't exist btw i can do lockoff 90 degs in elbow one handed, i never train it :D
Also working towards them right now, there's much more than just a normal pull up with 2xbodyweight>>76721277Thank you for the contribution
>>76721310https://x.com/Polyhistor13/status/1941503357635481764
>>76720386I'm not going to even read this thread because I know its a bunch of dyels who cant even do 1 regular pullup who telling everyone how to do one-armed pullups.So here's a hot muscle girl pic who's nudity is concealed just enough to be ok to post here
>>76720386Do Commando Pull Ups, they train the one arm pull up motion with assisted weight and do One Handed Deadhangs with assistance from your other hand gripping the active hand's forearm to build up stamina/strength/core control for your one arm pull ups.
>>76720386You need to focus on eccentrics and one arm variations like archer pullups and mantle chinups. Also focus on engaging your scapula, very important and often overlooked when training for OACU
>>76721385come out of the closet
>>76721411Archer Pull Ups are not one arm variants, they are just two handed but focusing more one the other side like Commando Pull Ups. Those two would probably be a great shout together however for more unilateral focused shit.
>>76721266Not possible, it was AI video.>>76721277Post video.
>>76721464see >>76721339
I was almost there earlier this year, I couldn't do it from a full extended hang but with just a little hop I was able to get all the way up.Now I'm 5kg heavier and I'm further from it, despite increasing all my lifts. I hope I'll be able to do it when I cut, since I should be stronger, but adding a few kgs really makes it more difficult. Ideally you want to be as light as possible for calisthenics tricks.I have been practicing one arm negatives for a while, as well as front lever and weighted pull ups. It takes forever to pull it off and the heavier you are the harder it is.
>>76720386that's an elite level moveyou should fist try some easier workouts
>>76720386>I'm 187cm 90kggood luck bro
>>76720386If you're just doing it to impress people then do one armed push ups instead. Much easier and normies can't see the difference.
>>76720559Some kid made a basedntific breakdown of the requirements of one arm chin up on youtube, I think being able to do chin ups at 60-70% of bw highly increased the probability on being able to do a one arm.
have you tried progressively overloading archer pullups/chinups? you can kinda modulate them to use as much or as little of the straight arm as needed, great way to build strength for one arm
>>76722088>>76721411Thanks, i’ll try thoseAlso planning to replace my one-handed lat pulldowns with one-handed pullups in assisted pullup machine(gravitron)
>>76721339> https://x.com/Polyhistor13/status/1941503357635481764zero :D doesn't meet the conditions: >>76721310>ok bot show uno example of one arm pullup (s?) without jolting entire body, arm, head, shoulder, hand whatsoever>and NO u can't go to L-sit while u are at it, megos can do it but camera was on his face basically>he jolts but in slowmo, he went L-sit, no - let it hang, otherwise why not legs above bar ?>>well that's sth different>show me one example of dead stop straight arm one arm pullup bot :D u can't it doesn't exist>btw i can do lockoff 90 degs in elbow one handed, i never train it :Dnot a dead stop - lloks like he jumps into it, arm is bent at start, twirls and goe s to L-sit i am certain i can do 30 kipping pullups - u wouldn't count that would ya bot?
>>76722821You are a dysgenic schizo freak and should kill yourself.
>>76722821>Kipping>Pull ups
>>76722833>>76722879u are the retard bot that pretends it can't read: >>76721310>ok bot show uno example of one arm pullup (s?) without jolting entire body, arm, head, shoulder, hand whatsoever>and NO u can't go to L-sit while u are at it, megos can do it but camera was on his face basically>he jolts but in slowmo, he welt L-sit, no - let it hang, otherwise why not legs above bar ?>>well that's sth different>show me one example of dead stop straight arm one arm pullup bot :D u can't it doesn't exist>btw i can do lockoff 90 degs in elbow one handed, i never train it :D>>76722821i WANT to believe bot, i want to see it - the one arm pullup, i have never seen it :D
>>76720386I managed to do one with each arm before re-hurting my shoulder. I was 173 cm 84kg. I could do 5x3 weighted with 50 kg. My cavenan ass routine consisted of doing 9 sets of 10 pullups through the day (had a bar at work) and end the day with a set of twenty. After doing that for a couple of months, I did one month of one armed negatives (sets of three or five). The first one handed pull up was after a set of extremely heavy cattle bell swings in which I was literally afraid for my life, raising relevant hormone levels. You can probably find a program that is less retarded.
>>76721478>https://x.com/Polyhistor13/status/1941503357635481764Doesn't start from dead hang. Maybe he has no bones, osteoporosis. Maybe only trained pull ups and no other muscles.>>76722044And pistol squats. Even easier.>>76723043>I was 173 cm 84kg. I could do 5x3 weighted with 50 kg. You take steroids so it doesn't count.
>>76723069>You take steroids so it doesn't count.I didn't even creatine back then. You have genuinely made me sad by coping this hard.
>>76723220How is it possible to weight 84kg at 173 cm, with no fat and pure muscles? Do you have photos?
>>76720386People do them, they just take a lot of practice. And generally, yah, you gotta be lean. Still one of the most impressive feats. Most people do not know how impressive benching 3 plates is, but everyone is impressed by things like one-arm pushups/chinups etc.
>>76720386you gotta look up the progression. the next level for you is the static one arm bent hang. if you can't do that, do a jump, grab with one arm and pull up then negative down. soon you can do one arm bent hang
>>76720386My DYEL friends with 8 months total in gym can do them for reps but they have to hold their pulling wrist with the other hand One of them can do it halfway though without the wrist grab thing(They're both 65kg/140lbs ish)
>>76724050>My DYEL friends with 8 months total in gym can do them for reps but they have to hold their pulling wrist with the other handso can pretty much anyone, that's not an one arm pullupI can do 20 of those but only 1 legit one arm pullup.
>>76724266>so can pretty much anyoneWrong
>>76720386>I'm 187cm 90kg, can bench 3pl for repsThere's at least one lie here. I bet it's the last one.
>>76720386+50% bw x 5 in my opinion is the BARE minimum for starting oac work. look for zlats tutorial. what i can recommend is one arm chin ups with counterweight - attach like 5kg to a string or belt or something, flip the belt over bar and pull on it as assistance. >>76720559+85kg requirement is BS its stupid math it doesnt work that way.>>76724050that exercise has nothing to do with oact. +10kg oac picrel
>>76724754lol you used the other arm to help pull yourself up
>>76724754>+85kg requirement is BS its stupid math it doesnt work that way.Yes, I only speculated, it's my theory, I can't do one arm pull up.Do you think only +50% bw pull ups are enough for one arm? Why would it be? Does some muscles on the other side also work?I recently started training and I am doing 5x +10% bw pull ups. If +50% is enough then maybe I will be able to do one arms eventually, without steroids.
>>76724841ye bro i pull on my serratus anterior with the other arm to help myself pull with the pulling arm - the /fit/ finest specialist.
>>76724890one arm chin up is easier than 200% bw chin up. i said 5x +50% bw is the bare minimum to start working on oac at least in my opinion, its defo not enough but starting oac workouts without that is pointless and ure gonna fuck urself up.
>>76724898You might be onto something, just like I can almost do one arm push up while I am far away from 200% bw push up.But I am interested how it is possible, maybe some muscles on the other side also work and help.
>>76724918its simply different movoement also the other side is free to contract however it wants to make the working side feel better.
When can you do one arm push up?
