From 11 Pull ups to One arm chin up

Introduction

This is a repost from my old Reddit post in 2019.

To be honest, I think I did pretty well. Even if I could go back in time, I wouldn’t change anything about the routine.

Initial Strength Building: The Foundation (11 Pull-Ups)

Before embarking on the OAC journey, I could perform 11 pull-ups with good form. This initial phase was crucial for developing the necessary muscle strength and endurance. You can check this post on how I build up to 11 pull ups with Greasing the Groove method

Transition to Weighted Pull-Ups

With a solid base of 11 pull-ups, my next goal was the OAC. Since I didn’t have any iron plates at home, I started with a 5kg water bottle, then progressed to two 10kg water bottles. My routine consisted of high-volume training, typically 5 sets of 6-10 repetitions. Once I achieved 5 sets of 10 repetitions with 10kg added, I transitioned to band-assisted OAC training.

Band-Assisted OAC Training

My OAC training routine was straightforward: three times a week during my upper body workouts. I separated my weighted pull-up and assisted OAC sessions. Weighted pull-ups focused on high volume, while assisted OAC sessions emphasized high intensity, with 5 sets of 3 repetitions per arm. I always included one-arm hanging retractions as a warm-up before each workout.

Key Learnings and Insights

Simplicity is Key: There are no secrets to OAC training. Avoid overcomplicating it. This is purely a strength movement. Essentially, you train your pulling strength until you can pull yourself up with one arm.
Elbow Care: The OAC is very demanding on your elbow, especially during the negative phase, even at my lightweight of 64kg. Be patient and listen to your body to prevent injuries.
Consistency in Variation: Stick with one version of assisted OAC to track your progress. I used band-assisted OAC, but you can also use uneven or archer pull-ups. Choose what you are comfortable with.
Warm-up Importance: Skin-the-cat exercises and one-arm hanging retractions are crucial for preparing your body for the workout.

Results and Carryover to Other Exercises

After four months of focused OAC training, I observed significant improvements in other pulling movements:

Weighted Pull-Ups: My personal record (PR) is four repetitions with an additional 32kg (50% body weight).
Bodyweight Pull-Ups: Increased from 11 to 15 repetitions. I felt I could do more, but something mentally held me back.
Muscle-Ups: Increased from 3 to 5 consecutive repetitions.
Front Lever and Back Lever: While I hadn’t directly trained for these, my OAC training contributed to my back lever strength. I can now hold a full back lever with decent form. The front lever, however, requires specific training.

If you train for the OAC, you will become proficient at the OAC. OAC training does carry over to other skills, but not directly. Specific training is required for skills like the front lever.