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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 February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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