How to Get to 20 Chin-Ups
by John Paul Catanzaro -

Lots of guys can pump out 20. Of course, their range of motion is so short, it looks more like they're convulsing.

Livespill Chaos

DSSG: What do you mean? Everything looked about as safe as a legitimate squat/deadlift/bench/row will ever be, or even slightly more safe. If you have herniated every disk in your spine/it is incredibly degenerated does that make deadlifting dangerous for you? It probably would, but not for everyone else who is healthy, and has proper mobility/movement patterns.

phatphit: some of these exercises are so unnecessary..risk/reward kinda thing. not all the readers here are training, im just working out staying strong as i can.

Leo Solis: I really dont understand the obsession with insects, after all fish are also ectothermic (cold blooded) and reproduce exponentialy too ( A100g tilapia can lay 1000 eggs. Prolificity is proportional to size), being cold blooded allow fish to have really awesome convertion efficiency rates, beacuase they dont have to waste engergy in thermogenesis wich constitutes most of the metabolic expenditure in endoterms (birds and mammals).

PhilGER: Yep, for the 6-10rep-range kinda bb delt work-if hypertrophy was the focus- but most of my 25 years with weight training for OH I did jerk, squat jerk, split jerk, PP and the good ol' standing press.... and I like one-arm clean and press with heavy dumbbell doing singles alternating the arm after each til I can`t do another...

ironvigor: Started this on Thursday. I hate you Wendler... but in a good way.

Jesse Irizarry: @PhilGER - I absolutely agree with you. You can even see the boards slipping a little which is something I definitely don't reccommend but with heavier weight I would never let that happen.. I've used push press and jerk variations for primary lifts as well (keeping it in the 60-80% 1RM range) and in that case I would do the dumbbell work either on the same day or 2 days after. Really appreciate the input. You prefer seated over standing for dumbbell as well?

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John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.CatanzaroGroup.com.