Dear Jason,

Thank you for putting together this incredible reference of concepts and practical progressions––the level of detail and cues is impressive!

One of my main project pathways right now is a strict TTC ring chinup/ CTB bar chinup, in order to move into the muscle up at a later point.

I entered "laterally" into this pathway because I noticed that while all my other elements of a muscle up were developing (the very deep dip, and false grip), my pulls were not high enough despite being able to perform multiple reps with 20kg added.

A simple test revealed I cannot perform the TTC arch form as I arrive a couple of inches away but the touch doesn’t happen. Since then, I’ve stalled. 

I have performed the fundamental chin-up progressions on the bar months ago and I noticed the top retracted hold position (touching the bar and keeping the chest glued there) to be my weak link. I can easily perform a MA ring/bar chin up for reps, but when entering the eccentric phase to come down I notice I can’t hold the arch form against the bar or rings and I immediately drop a couple of inches––from there strength is not a problem and I can do even a slow 30s arch eccentric.

Basically, I can do a strict chin-up 3/4 of the way, but the last few inches is where I stall. In that sense, a practice of the fundamental progressions strengthened the existing range but not the top point as I can’t hold it. Even if I start against the bar with assistance with chest glued, as soon as I remove the feet, I lose contact with the bar.

Besides investing time in the arch hang development and paused rep MA TTC ring chin ups, do you have any suggestions to access and strengthen the top retracted position and progress in this pathway?

After testing my MA ring chin-ups I’ve realised I’ve got only a few (3-4) reps of true TTC before the pulls start to be around clavicle height.

Based on that, I’ve thought of a few different approaches for my next block:

Phase 1: 6-8 weeks

-Main project: MA chin up, with a focus on low rep sets to slowly build volume without losing TTC.
-As an auxiliary pull exercise reintroduce the fundamental ring rows at the hardest variation possible to build more retraction strength where possible.

Phase 2:

-Maintain the main project: MA ring chinups and add reps, longer eccentric etc..
-As an auxiliary swap the rows for TTC flexion extension, slowly increasing reps.

What do you think?

Alternatively, I could drop everything and restart the progressions again from scratch with eccentrics although I feel that only the top portion of the movement is challenging while the rest is very easy as I’ve trained it before; therefore only eccentrics feel somehow redundant. Perhaps, do only top isometrics for time?

Curious to hear others’ opinions and finally have a clearer roadmap towards the strict chin up.

Massimiliano,

Great to have you here my friend - keep locating & setting the pathways of your personal projects using the resources here as fuel for your journey!

It's a good question, and a common one. Firstly we need to consider that its not really a "strength" deficit as such if you can perform a lot of chin-over-bars, and much fewer CTB due to range in those last few cm missing. Secondly, we're going to use the 'Strict' chinup (globally-extended & scap-retracted CTB) as our demo model, as this is the most complete in its contribution toward structural-balance.

I like to begin from a neuromuscular-efficieny (NME) perspective - many people have really lost the motor-control to pull the shoulder-blades back & touch them together (work, lifestyle, training habits...) so to ensure this range stays "alive", if you do not already then invest in scapular-function work daily. This routine is the only one on the VRL currently but hold TIGHT - there is more coming very soon: https://www.movemorevrl.com/videos/scapular-function-coordination-routine
Notably invest in the 'Opposite scapular rotations - work the 50/50, and a few before your vertical-pulling practice.

From this perspective of developing NME, we want to ensure that the contexts we're working do allow for us to express this full -even with some thoracic-extension, "arcing" upward through the sternum with the retracted pull. So, whilst the addition of horizontal pulling with rows, as you mentioned, is 100% on the button, just ensure that your "hardest variation" allows for this to happen (elicited by touching TTC on every rep, even taking a phase to hold 1-2" isometrics ea.) - make it the non-negotiable standard!

Whilst that is running in the background, I would personally take the direction to rebuild the chinup, but not from scratch. Keep the 'foot-assisted active arch' bubbling in the background (prep & priority) until you reach those project ends, then start again with the UNassisted 'Active arch' and build up to the fully-extended 6x 5" iso. : https://www.movemorevrl.com/videos/assisted-active-arch-lever-retractions
https://www.movemorevrl.com/videos/fundamental-hanging-contexts-2022-re-edit-1

Go for another phase with the CTB iso (foot-supported + eccentric), focusing on developing the CTB lockout up toward 5" each rep. This will also make the 'CTB ext. & flex.' more productive when you add it in. Which would be the phase after (can go in prep & priority), along with full-range CTB chinups - work in cluster or accumulated sets to lock in CTB every rep for a minimum of 5x accu. in a set. Then build that up toward 5x for the straight set. From there, it's plain sailing toward the CTB pullup (pronated/overhand grip)

Let me know if you've got any further questions my friend - do give an update on the project update once it start to develop!

J

Thanks for the detailed feedback and programming suggestions.

I will implement and report. My only question is do you see these progressions also applicable for ring TTC chin-ups?

Given that my goal, eventually, is moving into muscle ups, I’d do the isometric + eccentrics first and the flexion extension drills in the following phase on rings instead of a bar (also makes it much easier to start in TTC arched than building a very high platform under the bar..)

Is this still applicable?

Yes certainly - you can take the progressive development pathways(i.e. variations & variables) for both bar & rings to be the same. For developing chinup (supinated) or 'strict' (pronated variations), simply apply the change in grips.

In working toward MU, yes I would generally stick to rings work to become familiar with that modality. Before approaching the MU eccentric, however, ensure you spend at least 1-2 phases developing false-grip integrity in the context of FG ring rows, leading perhaps in the next phase to FG pullups (working with a FG also reduces the range required to hit TTC, but still allows (and for some even better facilitates) the 'strict' execution. At this point, you could also switch the ext/flex context to 'Pseudo transition', as this serves a very similar purpose but all develops the transition pattern. But you could also include both, if recovery is feeling okay.

All the best with your ongoing journey!

J

Hi, I wanted to give a quick update and say that the project is coming nicely and that CTB is definitely improving.

As I'm about to enter the next phase I wanted to propose a sample programming and ask for feedback on how to integrate the different pulling exercises as it looks like a lot of volume.

Phase 2:

Main project: cluster chin up accumulated sets of 5.

Then the question is, I have other three other exercises: the feet assisted arch hangs, TTC rows, and flexion extension drill.

As for the arch hang, I've noticed it's better for me to do it in the end of the workout after all the other pulling work as it tends to tire me out and limit chin up strength if done in the prep.

Which then leaves me with two options:

Option A:
-Main project: Cluster chin up
-Auxiliary 1: TTC rows
-Auxiliary 2: Flexion extension drill
-End of session ass. arch hangs

For me this looks like a lot of volume if I consider 5 sets of chinups, plus the rows, plus the flex-ext, plus the arch hangs.

Option B is getting rid of the TTC rows for this phase as the goal of CTB is achieved for me. That would look like:

-Main project: cluster chinup
-Auxiliary: flex-ext drill
-End of session ass. arch hangs.

But at the same time, I notice that there's more to be gained from the rows as I cannot do them with true TTC at ground level (only at medium height now), let alone elevated. What would you recommend?

Shall I integrate all these pulling movements, perhaps by reducing the rowing to a minimal 2 sets so that they don't drain me, or get rid of them to focus on the others? Provided that my goal is progressing on the strict chin up path.

Thanks in advance!

Thanks a lot for the programming suggestion!

Unfortunately, I don't have the ability to have a separate priority-pulling practice as I don't have a bar at home yet. I have thought of the following option:

Given that I train 4x week currently: 2 upper and 2 lower sessions.

How about doing just 1 set of each in the prehab of the upper session, and 2 sets of each but alternating the exercise in the lower session? That would look something like:

-Upper Day 1 (MON): 1 set of ass. arch hang and 1 set of flex-ext in the prep section.
-Lower DAY 1 (TUE): 2 sets of ass. arch hang.
-Upper Day 2 (THU): 1 set of ass. arch hang and 1 set of flex-ext in the prep section.
-Lower Day 2 (FRI): 2 sets of flex ext.

This way I would still do these 3x week but less volume in the prep to be fresh for the chinups and more sets on days where I don't work any other pulling movements.

Let me know, and thanks this is really helping.