Chin Ups are the ultimate separators. Plenty of people will boast to you about their bench press strength but ask them how many chin ups they can pump out. This challenge will have you performing 50 chin-ups in a row in 30 day

2. Chin Ups are the ultimate separators. Plenty of
people will boast to you about their bench press
strength but ask them how many chin ups they can
pump out and suddenly they go eerily silent. Why?
Because they are damn hard to do. Yet, they are also
a tremendous upper body movement. Chin Ups are,
of course, a fantastic upper back exercise. They are
the best exercise you can do to develop the
latissimus dorsi muscles – the ones that give a “V”
shape to your upper body. Yet the movement actually
works your whole body. It will place direct stress
upon you abs, lower back, biceps and forearms.
If you’re already a chin-up pro – Skip right to the
Challenge Workout Program

3. The name Chin Up is actually a misnomer – it gives
people the idea that they have to get their chin up
and over the bar on each rep. This leads them to do
all sorts of crazy things to make that happen. They
will kick, squirm, kip and crane their neck. You
don’t have to do this. Just go as high as you can.
You don’t have to get your chin over the bar each
time.
You should do your chin ups slowly. The right speed
is about 2 seconds up and 2 seconds down. This
allows you to work the lats without injury. When you
do them too fast, you are likely to start swinging
and using momentum to get up. You should also
keep your shoulders flexed throughout the chin up
movement.

4. 1. Extend your arms to the bar while retracting
and pulling your shoulder down.
2. Drive your elbows to the ground as you pull
up to the bar. In the top position your
elbows should be parallel to the line of your
upper body.
3. Return to a full hang with arms fully
extended.
Here is video tutorial about how to do chin ups

5. 1. Commit publicly: Tell your friends and family that you
are on a program that will have you performing 30 chin
ups in 4 weeks. Publicly commit. Put it out there!
2. Observe your rest days: When you do chin ups you
create micro tears in the muscle fiber. They need time
to heal and regrow. The program relies on a rest day
after each workout – make sure you observe it!
3. Use good form on every rep: Have integrity. Kipping
motions and half reps are not chin ups – why cheat
yourself?
4. Do the challenge first thing in the morning if possible:
This will prevent your being spasmodic because of
having hard day at work.
5. Don’t be discouraged: Chin Ups are hard work. Work
consistently and don’t give up. If you do miss a day,
don’t beat yourself up, just jump back in there. Even if
it takes you an extra week to knock off the challenge,
so what? You still will have accomplished something
special.

6.  You will be training 3 days per week on alternate
days – those rest days in between are critical for
recovery and repair.
 You will be doing 5 sets of chin ups each workout,
 You will be resting exactly 60 seconds between sets
1 and 4
 Your final set each workout will be a max test – rest
120 seconds before pumping out as many as you
possibly can in good form.
 At the end of week four you will be able to achieve
45 chin ups after having completed 4 previous sets
totaling 124 chin ups. You should now take a full
days rest before doing your 50 rep challenge.

7.  Perform your 50 rep challenge about 90 minutes
after eating a protein rich meal. Get yourself in the
zone to smash this number that has been looming
over you head for the past month. After all, for the
last week of the challenge you’ve actually been doing
many more than 50 reps in a few minutes each day.
All you’re doing is compressing them into one much
smaller set. Remember to mentally break your fifty
up into smaller mini sets – 5 x 10 works well. Now
go for it – get to 30 as quick as you can without
sacrificing form (that’s just 6 sets of 5). The next 10
will be all about lat and biceps strength – which
you’ve got in spades. The last 10 is simply about
guts and pride – you are so close, there’s no way
you’re going to stop now.
 Smash through that fifty barrier – and then do
another 4 or 5 for good measure – just because you
can!
Another Video Tutorial On how to do Chin-ups

8. Chin Ups are the ultimate separators. Plenty
of people will boast to you about their bench
press strength but ask them how many chin
ups they can pump out. This challenge will
have you performing 50 chin-ups in a row in
30 days. For daily routine and more
information visit website