I made you this fantastic handy one sheet reference guide that you can take with you to the gym either printed out or on your phone that contains the entering program laid out below for your convenience. If you are already a FTS Insider than the reference sheet is already in your inbox. If you aren't a FTS Insider than first of all you are missing out and second of all you 

Being able to do a chin-up is something just about all my female clients shoot to be able to do.

It's a worthwhile goal and is damn empowering once you get your first one without any assistance.

I love this goal for two big reasons.

First being able to do a chin-up takes a serious amount of upper body strength, core stability, and neuromuscular coordination. This means that successful completion of a chin-up demonstrates a high level of proficiency in all three of these areas. Not to mention it looks wicked cool and makes you feel strong as hell.

Second you won't find very few people who carry a considerable amount of excess body fat who are able to successfully complete a chin-up. This is because it would require a huge amount of relative strength. That is the ratio between your bodyweight and absolute strength on a given lift. This makes being able to do a chin-up a powerful motivator to drop weight and get leaner.

And as you know I am all about people getting leaner and stronger! It's a win-win performance goal and one I encourage just about everyone to take on at some point in their life. Plus what is more functional than being able to pull yourself up? Not much in my opinion.

The difficult part though of accomplishing this goal is training to do a chin-up when you can't do a chin-up.

It's a conundrum.

Sure you could do lat pulldowns or bent over rows until your blue in the face, but while these exercises do work similar muscles used during a chin-up none of them replicate the same innervation pattern of the chin-up nor the challenge of coordinating the segments of the body to allow for enough total body tension to complete the movement.

However smart programming and some creative exercise selection can overcome this problem.

I want to share with you a six-week training program you can use to build your chin up strength and get you to a point where you can perform one all by yourself.

Here is the program! It's meant to be an add-on to what you are currently already doing in the gym, but you can also use it as your sole training program if you are only interested in being able to do a chin-up although this wouldn't be my number one recommendation as just performing one movement pattern can lead to some serious asymmetry and imbalances.

You will perform the following exercises at the beginning of each of your training sessions for the next 3 weeks when you are the most neurological primed and have the greatest ability to produce strength. Don't be afraid to play around with the frequency of how often you perform the workouts.

Isometric Chin Up Hold

Screen Shot 2015-07-10 at 10.16.56 AM

Perform 3 sets holding the position for 10 to 30 seconds resting 30 seconds between each set.

Suspended Row

https://www.youtube.com/watch?v=bB34wlSKVZM

Perform 3 sets pulling yourself up in 1 second and lowering yourself in 2 seconds for a total of 10 reps resting 60 seconds between each set.

Isometric Chin Up Hold

Screen Shot 2015-07-10 at 10.16.56 AM

Perform 3 sets holding the position for 10 to 30 seconds resting 30 seconds between each set.

You will perform the following exercises at the beginning of each of your training sessions for weeks four, five, and six when you are the most neurologically primed and have the greatest ability to produce large amounts of force quickly. Again don't be afraid to play around with frequency. The best way to get better at performing chin-ups is to grove the motion and practice it often.

Plyo Eccentric Chin Up

https://www.youtube.com/watch?v=1Ax5_e3oMAg

Perform 3 sets for 6 reps lowering yourself in 8 seconds resting 60 seconds between each set.

Band Assisted Chin Up

https://www.youtube.com/watch?v=YUJChsyVV5Y

Perform 3 sets for 8 reps pulling yourself up in 1 second and lowering yourself in 2 seconds resting 60 seconds between each set.

Plyo Eccentric Chin Up

https://www.youtube.com/watch?v=1Ax5_e3oMAg

Perform 3 sets for 6 reps lowering yourself in 8 seconds resting 60 seconds between each set.

I am really interested in how this program works for you! I have used a similar program in with a few of my in-person training clients and it has given us awesome results! I'd love to know how the program works for you and please share with your friends. If you have any questions about the program, any of the exercises, or wondering if there is any additional ways to make the program easier please reach out to me at sfreeborn7@gmail.com.

Also don't forget to take advantage of the handy reference sheet I made you to take to the gym either on your phone or after printing it out!

Happy moving and heavy lifting!

Practical, Purposeful, Effective Training