How to train for a Pull up (or Chin up) for men and women.

Can't Chin! Won't Chin!

Those evil metal handles that lurk in the corners of gyms! Now if you cannot perform a chin-up or pull-up, they can be the bane of your existence. Or you could also be in the other camp of being blissfully unaware that you are missing out on one of the best upper back exercises around.

She's bringing sexy back!

Now everyone in my humble opinion should be capable of performing a chin-up (palms facing towards you) and a pull up (palms facing away from you) but if you lack the strength to perform one, how the hell do you train to do them? Don't worry my friends! I'm here to help you out! the following program is for men or women who are unable to perform one chin-up and is a steady progression to get you busting out multiple reps like an Olympic gymnast (probably not).

One step at a time people!!

Now, this program is for BOTH sexes as there is no reason women cannot be busting out the chins as good as the men! I would suggest you perform these programs once every 4 days at the beginning of your existing programs (ideally chest and back or upper body day if you perform a split program) so without further ado.

Important: This is to train you to do proper full-range reps, so lower yourself until full arm extension, No half-reps or kipping (looking at you Crossfitters), kipping is fine but you need to train a full pullup first.

Just go with Arnie!

A1. Eccentric Chin-up 5 sets x 1 rep, 180-sec rest between sets.
Jump up or use a box to put yourself in the top range of the chin i.e. your chin over the bar. Now aim to lower yourself as slow as possible, this might not be very long in the beginning, you should aim to increase this time with each successive workout. I would suggest aiming to increase the lowering time 2-4 seconds each workout. Once 30 seconds has been achieved you should possess the strength to perform one full chin-up. Perform 5 sets of lowering and move on to the B super-set.

B1. One arm DB Row 3 sets x 10-12 reps, 90-sec rest between sets.

B2. Lat Pull-down 3 sets x 10-12 reps, 90-sec rest between sets.

That's it, it's a short program designed to increase your strength levels in the relevant muscle groups, that can be performed alone or incorporated into your current workouts, however, I would suggest performing this first.