Chin-ups

  Chin-ups, like squats, also work several muscle groups, thereby stimulating significant overall muscle growth. To begin, grasp the chin-up bar with a palmsup grip. (You may require straps to reinforce your grip for the required number of repetitions.) Slowly begin to contract the muscles in your arms, and try to touch the bar to your lower chest when you have reached the apex of your ascent. Hold this contracted position for a two-count, and then lower yourself slowly (four seconds) back to the starting position, all the while making sure that the latissimus dorsi muscles are constantly contracted. Repeat this procedure until at least eight repetitions have been completed.

  If you can’t perform a chin-up on your own, you may either use an assisted chinup machine, if your local gym has one, or do a negative-only set. We’ll discuss negative further in the next chapter, but for now, here’s what to do: Stand on a chair facing the chin-up bar, grab the bar, and step off. Under full muscle control, lower yourself to a stretched position as slowly as you can. Repeat to exhaustion. When you can complete ten negatives, you should be able to perform at least three or four regular chin-ups.