Every day you're going to do several sets of chin-ups.

You'll never go to failure on any set and you'll separate each set by an hour or more. For example, do some chin-ups after breakfast, a set before you train, a few aft er you train, a set in the afternoon or evening, etc. Use a dedicated bar, a tre e limb, a bathroom stall door, or a beam in your garage. Display adaptability. You're going to accumulate hundreds of "extra" chin-ups over a 4-week period, pr obably over 800 in a month. Some days you'll get 10 or 20; other days you'll get 40 or 50. Each week you'll shoot for more total chins than the previous week. The neutral grip: palms facing each other, as used when you do chins with a V-ba r attachment or parallel chinning bars will place more emphasis on the brachiali s. This underlying muscle "pushes up" the biceps and makes your overall upper ar m bigger. If your brachialis has been neglected, and it probably has, bringing i t into play will result in rapid size increases, sometimes even up to an inch in upper arm size. The supinated grip: palms facing you overloads the elbow flexors and brings more muscles into action compared to the wide-grip pull-up, plus it maximizes cross sectional area of the muscle. Week 1 Monday: 10, 10 Tuesday: 10, 10, 10 Wednesday: 10 Thursday: 10, 10, 10 Friday: 10, 10, 10 Saturday: Challenge Day: 40 in 5 minutes Sunday: Off TOTAL: 160 reps Week 2 Monday: 10, 10, 10, 10 Tuesday: 10, 10 Wednesday: 10, 10, 10 Thursday: 10, 10, 10 Friday: 10, 10, 10 Saturday: Challenge Day: 45 in 5 minutes Sunday: Off TOTAL: 195 Week 3 Monday: 10, 10, 10, 10, 10 Tuesday: 10, 10, 10 Wednesday: 10, 10, 10, 10 Thursday: 10, 10, 10, 10 Friday: 10, 10, 10, 10 Saturday: Challenge Day: 50 in 5 minutes Sunday: Off TOTAL: 250 Week 4 Monday: 10, 10, 10, 10, 10 Tuesday: 10, 10, 10, 10 Wednesday: 10, 10, 10, 10 Thursday: 10, 10, 10, 10 Friday: 10, 10, 10, 10, 10

Saturday: Challenge Day: 52 in 5 minutes Sunday: Off TOTAL: 282 FINAL TOTAL FOR PHASE I: 887 chin-ups in 4 weeks.

Do NOT kill yourself in the first week. The plan works because of accumulated v olume, no need to do 250 chins in the first week. If you do not improve your tot al reps weekly, you started out too fast. Do not train to failure except on challenge day. Do not do this on a very low-carb diet or in a large caloric deficit. You don't b uild muscle when you're half-starved and neglecting vital anabolic macronutrient s.

Phase II Timeframe: Four Weeks Method: Heavy Reps After four weeks, switch to a strength-focused chin-up program. For the next mon th, perform the following: Step 1: Establish your 6 rep max on the weighted chin-up. In other words, add weig ht with a dip belt, weighted vest, or by holding a dumbbell or plate between you r legs. Step 2: You're going to perform 25 total reps per workout, using several sets with that 6 rep max weight. It doesn't matter how many sets it takes, and it's fine if you're down to doing doubles or singles at the end. Your 25 total reps may look like this: Set Set Set Set Set Set 1: 2: 3: 4: 5: 6: 6 6 5 4 2 2 reps reps reps reps reps reps

This is just an example. Everyone will be a little different here. Just get 25 t otal reps with your 6-rep max, taking as many sets as you need. Rest as needed b etween sets. This isn't a race. When you can easily get more than 6 reps on the first set, add weight. Step 3: Perform weighted chin-ups in this manner 3 times per week on nonconsecutiv e days for the next four weeks: Monday, Wednesday, and Friday for example. Vary the grip between neutral and supinated. Grip width can also be varied to prevent any overuse issues. If three times per week is too rough on your elbows, perfor m twice per week for 6 weeks.