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Simple Hacks To Help You Master Chin Ups & Build A Better Body

Simple Hacks To Help You Master Chin Ups & Build A Better Body

Chin ups are an exercise that we should all master. Few exercises offer as much muscle and strength building bang for the buck. Doing them properly will help you build and strengthen nearly every muscle in your upper body. They especially target your back, biceps, and shoulders. When done properly, they’ll even help you build strong, flat abs.

The only problem with chin ups is that they’re very tough to perform at first. Most men and women cannot do 1 rep properly when they first try this exercise. This, in turn leads to most people ignoring them and instead performing easier exercises like lat pull downs and barbell rows.

Don’t be one of these people. With the proper strategy and some hard work anyone can do chin ups. This article shows you how. Follow the tips in this article and you will soon be doing them with world class form.

Chin Up Progressions

Use Resistance Bands
The thing that makes chin ups so tough is that you need to be able to lift all of your body weight off the ground from a hanging position. One way to take off some of the load and make them easier is to use a resistance band.

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Resistance bands will do some of the work for you, decreasing the amount of weight you have to lift off the ground. Using them is simple too. All you need to do is tie a band to your chin up bar so that there’s a loop at the bottom. Place one of your feet in this loop and you’re set. You’ll now get the assistance you need to perform a proper chin up.

Start with the heaviest resistance band required to perform 5 chin ups with proper form. Once you can do 3 sets of 10 reps it’s time to use a lighter band. Continue with this progression until a resistance band is no longer required.

Negatives
If you don’t have access to resistance bands you can still become strong enough to do a chin up. You just have to learn to accentuate the negative.

This doesn’t mean you should become angry and say bad things about this exercise. What it means is that you need to emphasizing the negative (lowering) phase of the chin up. Doing just this part of the exercise will help you become stronger and eventually make it possible to perform a complete chin up.

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Perform this exercise by standing on a chair or bench, grabbing onto the pull up bar and raising yourself to the top position of the pull up exercise. Your chest should be even with the bar. Then, lower yourself from the top position of the pull up to the bottom for 5 seconds. Increase the amount of time you take to lower yourself by 2 seconds every workout. Do this until it takes 15 seconds to perform 1 rep. Your goal is to be able to perform 10 pull ups this way.

Once you can perform 15 second negative pull ups for 10 reps you should be able to perform at least 2-3 sets of 3-5 pull ups. Make it your goal to add at least 1 more pull up to your workout every week. Once you can do 3 sets of 10 pull ups, you can begin to add weight or perform more difficult variations.

Chin Up Assistance Exercises

Strengthening your weak points will help you master chin ups faster. The key is to perform the right exercises.

You need to focus on strengthening muscles that help you pull your body up and over the chin up bar. This means building stronger biceps, back, and shoulder muscles. The exercises that helped me become strong enough to master the chin up included farmer’s walks, kettlebell swings, and inverted rows.

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Putting It All Together

The best way to become strong enough to perform chin ups is to do them often. I recommend doing them 3 times a week with a days rest between each workout. They should be the first exercise in your workout. This will ensure that your body is rested and able to put 100% into every rep.

Below is a sample workout to help you get started. Take a day off to rest and recover between each session. Perform each exercise for 3 sets of 5-8 reps. Increase the weight when you can do 3 sets of 8 repetitions with good technique.

Workout A
Resistance Band Chin Ups
Push Ups
Kettlebell Swings
Inverted Rows
Lunges

Workout B
Negative Chin Ups
Standing Shoulder Press
Stiff Leg Deadlift
Bent Over Row
Farmers Walks

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Now you have a complete blueprint for mastering the almighty chin up. Apply the information in this article and before you know it, you too will be cranking out chin ups and be the envy of your gym.

(Photo credit: young bodybuilder training in gym via Shutterstock)

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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