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Anonymous
1) Squat depth. Is squatting deeper different than paralel squat? It is much more challenging for me but i wonder if the gains are worth it.

2) How fast are you supposed to progress on Chin-ups?
I've been doing 8-6-4 (3 sets of max rep) chin-ups for the last three weeks, no progress. 150 lbs.
>> Anonymous
1. Yes, they're different. Are the gains worth it? Probably, but without knowing your goals, I can't say for sure.

For me, I go past horizontal but can't go ass-to-grass. I'm too old and there's too many miles on my knees, but I'm happy with what I have.

2. Chins are tough. Stick with them longer and in a few weeks you should get a breakthrough.

After a long layoff (no gym at all), I can't do more than 5 per set when I start up again. But suffer through the first month and work in other exercises (cable pull downs, etc.) and after 6 weeks, I can get to 3x10 consistently. After 2 months, it's 3x12 with 30 lbs extra weight.

You can try overloads: the ultimate goal is 24 reps, 2 sets, 12 reps, 90 seconds between sets.

If you can't do that work your way from the most reps you can do for the most sets so that your totl number of reps is over 30.
4 sets x 8 reps.

If you can't do 8 reps, do extra reps in fewer sets with 1 minute between sets:
5 sets, 7 reps
6 x 6
7 x 5

If you're below that, aim for over 40 reps total
10 sets x 4 reps etc.