IF YOU DON’T HAVE THE STRENGTH:
If you can’t do Chin Ups (yet), because you’re not strong enough, choose one of these to work your way towards the real thing (this is mildly in order of preference):
–> Feet Cheat Chin Ups
Where you place the bar just below chest level, then use your legs to assist the Chin Up motion, but only just enough that you can get your reps done.
–> Band Chin Ups
Try not to kill yourself on the first go.
–> Eccentric Chin Ups
Where you jump to the top, pause for a bit and then lower yourself — with strength — under control, all the way down to a dead hang.
–> Static Chin Ups
As we will do in Month 2, even if you can’t actually do Chin Ups, you could still get to the top position and then hold for time at the top.
All as explained above and full progressions are laid out in The Chin Up Progression Ladder.
IF YOU DON’T HAVE THE EQUIPMENT
Firstly, don’t stress it. You don’t have to do every exercise in The Strength Sessions Programme.
But of course, Chin Ups and Hangs are a large part of the programme, so if you don’t have a Chin Up bar, my advice is to decide to dominate the rest of the programme with a view to getting Chin Up bar access in the future. Go a cycle or two through the programme, but as you get more and more dedicated (you will), resolve to get yourself fully set up.
In the meantime, you can choose one of these options:
–> EXTRA HORIZONTAL ROWS
We already do these in months 2, 3 and 4 of the programme, but if you do have access to horizontal row apparatus then these will be an ideal replacement.
–> FORGET IT AND CONCENTRATE ON OTHER PARTS OF THE PROGRAMME
Next of course, is to save your energy and concentrate even more on other parts of the programme.
Depending on where you are on you’re journey, you may just be glad to concentrate on the consistency and enjoy the time you save from missing these out.
If you have time and energy, but not the equipment to do Chin Ups, adding an extra set of everything else is a crude, but acceptable short term way of training. Long term, you’ll want to be more balanced, but short term, you can still get great results this way.