- 1). Test your current level. Grab the chin-up bar with your palms facing you and your legs bent. Pull yourself up with your shoulders back and chest raised. Repeat until you can do no more. Record your results. The remaining stages of the program depend on this strength test score.
- 2). Begin the chin-up routine with assisted chin-ups if your initial chin-up count was less than five. One option is to have an assistant hold your sides to reduce the amount of weight you are lifting. A second option is to attach an exercise band to the chin up bar on both sides of your hands. Place your knees in the loop created by the band to reduce the weight you must lift as you perform your chin-ups. A third option is to perform a starting jump or a hip swing to move your momentum upward for that first chin-up. Use the assisted chin-up method in the chin-up routine for a month and then perform another strength test. Adjust your routine according to the new results.
- 3). Perform push-ups during the five consecutive days of the week that you will be doing the chin-up routine. Do three sets of your personal maximum number of reps. Rest for five to 10 minutes between the sets. The push-ups will help balance the muscle building that will result from the chin-ups. Wait at least three hours before attempting the chin-ups.
- 4). Perform as many chin-ups as you can. Rest for 90 seconds. Repeat four times. Record your results for day one.
- 5). Perform a single chin-up. Rest for 10 seconds. Perform two chin-ups. Rest for 20 seconds. Continue until you reach a point where you can not increase your reps. Do one more set of as many reps as possible. Record the results for Day 2.
- 6). Determine the number of pull-ups you will perform on day three. If your initial strength test score was lower than 12, perform one or two chin-ups per set. If you scored between 12 and 15, perform two or three. If your score was above 15, aim for three or four. Perform the required number of reps nine times, with a 60-second rest between sets. The first three sets are pull-ups, with your palms gripping the bar so they face away from you. The next three are narrow chin-ups, palms facing you with pinkies touching. The final three are pull-ups again. Record your Day 3 results.
- 7). Perform the same number of chin-ups per set as on Day 3, but do as many sets as you can with a 60-second rest after each set. If the third day was simple, increase today's reps by one. If you do at least nine sets with an extra rep, increase next week's day three by one rep. Record your results for Day 4.
- 8). Repeat the routine that was the most difficult for you. Record the results of Day 5.
- 9). Rest your arms and back for two full days.
- 10
Begin your routine again on Day 1 at the start of the next week. Adjust your reps as your strength increases, but remember that your form is more important than the number of repetitions.
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