On the 5th Day of Fitness my Swolemate gave to me: 5 Weighted Chins.

Is there any harder exercise than the chin up and pull up? It's one of those exercises that humbles you quick if you haven't done them for a while. You have to grease the wheel. I'm dreading them now. Once you become proficient doing chins and pull ups then it's just time to get nasty with extra weight or other devilish ways.

Some Nasty ways to get your Back Blown Up:

• Add Weight - if you have chains hang them around your neck. I guarantee you will feel bad ass
• Use Fat Grips - this nice little tool will make the chins and pull ups hard as well because of the challenge it requires via your grip - it's usually your grip that fails rather than your back muscles
• Change your Tempo - most likely you've been training explosively all the time - go slow Bro
• Change your Hand Positioning - change your grip every time you do a set: wide overhand; narrow underhand; medium overhand; neutral (hammer grip) - mix it up
• Nasty Combo - combine these together - Weighted chins with Fat Grips my favorite - Hot Humble Pie with a side of huge Baby Back Lats

My current Chin program is I slip a set in between my Bench Press. Typically, I hit 5-8 reps depending on my hand grip and chin up bar available.

Chin Up Program 1 - 5-8reps x 6 sets
(full range of motion, chin at the top and arms extended at the bottom - dead stop at the bottom. 1 second contraction (up) and 4 second eccentric (lower)

Chin Up Program 2 - 100 Chin Ups a Day
One of the most insane Chin Up programs I've ever done was the 100 Chin Up A Day. Sounds insane? It is. It can be done several ways. The idea is too hit 100 chin ups every day. You can do 15 at a time, you can do 1 at a time, clusters of 10. You can change your speed, rest periods, hand positions etc. All that matters is hitting 100 chin ups/ pull ups a day. I will write another article on this another day and show some samples. But it's a game changer if you do 1 month of chin ups/ pull ups a day.

Chin Chin!