The "Yes, You Can!" Chin-Up Plan
Ditch the lat pull-down and assisted pull-up machines. In order to master a real chin-up, you need to adjust to the challenging movement pattern. The four exercises detailed on the next page will help you practice and dial in proper technique (what I call "greasing the groove") as well as build upper-body vertical pulling strength that can't be replicated by many other exercises. These moves will also help improve your grip strength and exercise tolerance—meaning it will feel easier to hold on to the bar.
During the two phases of this plan, alternate between the sets of exercises listed at the right, doing them a total of three times each week. (So the first week is 1-2-1, and the second week is 2-1-2, and so on.) Add the move to the beginning of your regularly scheduled workout: It's crucial to do it when your body is fresh and at its strongest.
WEEKS 1 TO 3
1. Isometric Chin-up
2 or 3 sets, 5 to 20 seconds
2. Suspended Pull-up
2 or 3 sets, 8 to 10 reps
WEEKS 4 TO 6
1. Eccentric Chin-up
2 to 4 sets, 4 to 6 reps
2. Band-Assisted Chin-up
2 to 4 sets, 5 to 8 reps