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One Arm Chin-Up (Oac)
 

midknightvegas
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Thats why it took a full 8 months to a year to learn, one arm pushup is a different thing. The one arm chin up, or a pullup is a different animal. Like riding bike then I put you on a unicycle.

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midknightvegas
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So good job

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silkyhorse
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Join date: Sep 2009
Location: Illinois, USA
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midknightvegas wrote:
FIRST THXS FOR INFRO ,,,NOT INTERESTED IN ONE ARMED PUSHUPS FITNESS GIRLS DO 10 TO 15.THATS DOESNT TAKE AS MUCH SKILL

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jj-dude
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Join date: Jul 2006
Location: Illinois, USA
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midknightvegas wrote:
FIRST THXS FOR INFRO ,,,NOT INTERESTED IN ONE ARMED PUSHUPS FITNESS GIRLS DO 10 TO 15.THATS DOESNT TAKE AS MUCH SKILL


Well golly gee golly you got me figured out. I'm the one in my avatar with the skirt on. :o)

You can actually do 15 one-armed pushups in proper form? You can shut me up by posting a vid of yourself doing these. Throw in a handclap in the middle too for good measure would you?

-- jj

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midknightvegas
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Trying to find the best ways of doing a one arm pullout without an injury.Its not about strength,,or size,Again its a SKILL.Now if you can do say a handstand and i ask you to walk upsteps on your hands.They different skills

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jj-dude
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midknightvegas wrote:
Trying to find the best ways of doing a one arm pullout without an injury.Its not about strength,,or size,Again its a SKILL.Now if you can do say a handstand and i ask you to walk upsteps on your hands.They different skills


My *direct* experience with working up to these is that you won't be able to do OAC's without targeting your entire upper body -- you'll get most of the way there, then plateau. You need a pressing exercise that allows your scapulas to move in a normal anatomical way, and something that gets your core locked down. One-armed pushups do that really well. There have been more than a few strength coaches here on T-Nation that advocate various pushups as the missing ingredient in overall upper body strength and I have found what they say to be correct.

So give what I say a shot. If it doesn't work for you, then you will have eliminated one more variable on your way to getting it right.

-- jj

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Karler
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Join date: Oct 2009
Location: Quebec, CAN
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jj-dude, I was wondering for a while how an imbalance between pulling and pushing strength is going to affect my Oac's. For instance, my bench is pretty weak. So you're suggesting the one arm push up. How many one arm push ups did you do when you were able to do a Oac?

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jj-dude
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Karler wrote:
jj-dude, I was wondering for a while how an imbalance between pulling and pushing strength is going to affect my Oac's. For instance, my bench is pretty weak. So you're suggesting the one arm push up. How many one arm push ups did you do when you were able to do a Oac?


I got up to 5 OACs and could squeak out 8 OAPs. The pushups definitely got stronger faster. I really did notice that working on my unilateral pressing helped with my OACs.

To work up to OAP's, start with a bench, hands on bench, feet on floor. Do one regular pushup to index where everything is, then take one hand away. Slowly (=weekly) increase load by stacking plates under your feet. As your feet go up, the load on the OAP goes up. Eventually you might have to switch to a box at some point (another use for that box from the box squat). If you want to increase the load on regular pushups, turn around, so your feet are up and your hands on the floor. Dive bomber pushups are good to throw in the mix if you want some variety in your warmup.

Hope this helps,

-- jj

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midknightvegas
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I there any one out there thats has enough or knows enough to explain how to train for a oac or oap ?

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midknightvegas
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The site will die if not

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Hertzyscowicz
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midknightvegas, you can put more than one paragraph in a single post.

Also, I'd recommend contacting the site member jj-dude for your needs on oac training.

EDIT: Also, there's an edit button in the lower right corner of your post if you notice you left something out after posting.

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midknightvegas
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I would like some prime infro I really dont think JJ can help if he could I ll be more than glad to listern to him and anyone else.And thx you alsdo to

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forevernade
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Join date: Oct 2007
Location: Australia
Posts: 826

Oh my gosh, can someone ban midknightvegas already? He is being really annoying with his doubleposting, his caps-shouting and his incessant trolling...

OK... Hi everyone.

I have OAC up to 3 reps. Not as much as JJ, maybe, but I will give you some ideas for training, considering what it took for me to get there.



Phase 1 - Grease the Groove
Goal: to acheive 20 pull ups or chin ups and 15 of the other.
Method:
Strengthen the motor pattern of both by doing several sets throughout the day, 6 days a week, until you can do 12 reps as 75% of your max number of reps. Begin by repping 75% of your maximum reps per set.
After you can do 12 reps, do 2-3 days a week of grease the groove, and 1 day of max rep training, consisting of 3-4 sets of maximum reps. Hopefully by now you can do 15 chins/pulls easily.

Phase 2 - Power
Goal: to be able to build up enough speed in a pull up to get your body above the bar in a muscle-up. Also strengthen your weakest body parts.
Method:
Once a week do 5-6 sets of 5 rep weighted chin ups.
Once a week do 5-6 sets of 2-3 rep speed chin ups. Try to get as high over the bar as you can, or learn to muscle up properly on rings (which is probably better, but not everyone has rings). As you begin to get your nipples over the bar, try to hold yourself up that high for as long as possible, and control the movement back down. Do some negatives from a Dip position, back down into the deadhang position. Kipping a little bit here is inevitable because when learning the bar-muscle-up you are going so fast his hard to control.

Phase 3 - Bulk and Accesory
Goal: to make the upper forearms and the lats dominate the movement.
Keep doing 1 day a week of weighted chin ups of 4-5 reps. End each session with 1-2 sets of high rep lat-pull down. I used to do sets of 30-40 (and sometimes if I could push it I might get to 50 reps). This is purely endurance and pump.
Keep doing a few sets (less than phase 2) kipped muscle ups throughout the week randomly, just so you keep the speed.
Lets face it, you were probably using too much bicep when you were chinning in part one. So start doing some accessory movements at the end of every normal gym session you do.
*Bar Hangs (maximum time)
*Towel Hangs (maximum time)
*Grippers ( 15 reps sets a few days a week, and a max strength gripper for 3-5 reps once a week)
*If deadlifting, hold the bar for as long as you can on your last rep.

Phase 4 - Pre-OAC and Stability
You should be able to kill chin ups with ease. You should know what works and what doesn't for you. If you made any changes to Phase 2 or 3, you do whatever you think is right, everyone is different! Muscle-up on everything you can, whenever you can, single reps here and there. You should be able to do weighted chins with half your bodyweight or more. At this point I was 70kg bw, + 40kg barbell strung in my legs for 5 reps.
Begin doing these exercises in your gym time once a week:
Chin up, let go of one arm, do a one arm negative. Repeat with negative on other arm. This is a high rep exercise and I would go until I couldn't do it anymore. I would practice this slowly, it is not a race.
Chin to the top of the bar, let go of one hand, hang in the 'top' position on the other arm.
Once you can do this the next step is to shuffle back and forth in the 'top' position from one arm to the other for as long as you can. Eventually you will sink to parallel, and keep on doing it there. Shuffle from one arm to the other in parallel for as long as you can.

Phase 4.5
Practice the movement. If you can get a band (one of those giant elastic bands powerlifters use) use one of those to give you a leg up and start practicing banded one arm chin ups.
Work on your weaknesses. This could be your rotator cuff, do some dumbell or cable or band stuff for your rotator cuff either way, you don't want it getting all mushy on you: external rotation, internal rotation and external rotation again. Do some hammer curls if your biceps are weak, or some reverse curls if your forearms are weak. Don't forget your forearm extensors do a couple of sets of wrist extensions with an EZ bar or dumbells if they are weak. If your pectorals are weak practice some high rep cable crossovers to get a pump, followed by some dumbell pullovers.

????

Do OAC.

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midknightvegas
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Now this is good infro ,,,sorry if i seem trouble

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carbiduis
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midknightvegas wrote:
Now this is good infro ,,,sorry if i seem trouble



dude,,,you do seem trouble



ahh fuck now im doing it. From now on, use one comma at a time.

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Typhoon
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Join date: Jun 2005
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I am training for it, can do one from half way between bottom lockout and 90 degree angle. From lockout is a whole different ball game though.

Btw whoever said that only light guys do these is under a huge misconception. The heaviest guy to do a oac weighed 285 lbs and at 220 and below it has becomes a common skill by those who train it. Some people who have done them at a heavier weight include Bert Asserati 220 lbs, John Grimak 200-220 lbs, Eugene Sandow 185-200 lbs, John Gill 180-190 lbs to name a few. The reason no one does them now? No one trains them anymore not because it's impossible for heavier guys. Check out this list for more heavier guys with one arm chin ups:

http://www128.pair.com/...k7/Chinups.html

Although, of course it is much easier for guys 160 and below.

My personal preference and what has given me the best results are negatives with isometric holds on the way down. When I do a negative I pause at top middle and just before lockout. Before that I was at a plateau with just negatives.

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on edge
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Join date: Aug 2005
Location: Washington, USA
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jj-dude wrote:
midknightvegas wrote:
HOW DID YOU ACHIEVE IT? WHAT WAS YOUR ROUTINE?


Quit shouting. *please*



Give him a break, he's had a stroke, for crying out loud.

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on edge
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Join date: Aug 2005
Location: Washington, USA
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Harizard wrote:
Used to train one arm chins, but it's been a long time and I weigh about 10kg more now than back then. However seeing as I got to where I did without any weighted chin-up training I think when I add that in I might just get it back after a few months. Here's my old vid:

EDIT: Probably sound like I'm bragging. Points I'm trying to make:
-bodyweight is important
-weighted chins are the no.1 staple
-can be done without weighted chins anyway
(I'm willing to post my experiences or communicate via pm's if anyone is interested, doesn't bother me either way)


Holy crap dude, didn't even look like you were trying.

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midknightvegas
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Thats what i thought

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beefster
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Location: California, USA
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db2000 wrote:
Maybe this isn't the right forum for the post
A lot of strongmen can do chinups...but I doubt any serious competitors (read 105kgs plus) could do them.

If I am wrong...I need to start training for them

(not to discredit any strongman competitors that are of a lighter body weight)



I remember reading somewhere (I believe it was an interview or article on beastskills.com) about heavyweights being able to do multiple OAC's with each arm. One guy in particular weighed 265lb. I'm aware that today's strongman competitor is usually around 300 lbs., but if someone weighing slightly less can do MULTIPLE OAC'S, then I'm sure it's possible for a strongman competitor of today's world to crank out atleast one with their strong hand.

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beefster
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Join date: Aug 2005
Location: California, USA
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Karler wrote:
I have the strong belief the Oac deserves it's own thread.
The one arm chin up has been my training-lifelong dream. In fact I found out T-Nation while searching how to master this beastly skill (beastskills.com).

After about two years training with the one arm chin in mind, I was able to do one at the beginning of summer, but then stopped training it for a while. This fall, my aim is to be able to do a few of these, while still being strong in all the basics like squatz, deadlifts and bench.

Does anyone else on T-Nation have the same goal as me?
I'll post my progress in this thread, and anyone is invited to post their Oac experience.



Im currently working on the OAC. I'm at the point where I can jump up and hold myself with one hand (chin over the bar) for a few seconds, then lower SLOWLY. No assistance from the other hand. Had to take a break from it last week due to chronic elbow pain and ligament strain. These can defenately strain the wrist/elbow/shoulder and tendons/ligaments if not careful.

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DjL3e
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Location: California, USA
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One Arm Chins + Dumbbell

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1000rippedbuff
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I had one about a year ago, right arm only, but I injured my bicep and lost it.

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Karler
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Join date: Oct 2009
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Well this is what it looks like for me.
I lost interest in the Oac since I recorded that video, so I won't be doing multiple Oac's anytime soon. My new focus is to slowly build strength in my whole body.

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Karler
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There's the video

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