Chins, also known as “pull-ups” is the most effective way to build some monster-sized upper body musculature. Chins develop your back muscles specifically your latissimus dorsi (lats) in a way that no other pull down machine can.
The reason for chins being the best back-builder is that it completely qualifies as a perfect high-CNS move – it sets the whole body in motion, and it uses free weight resistance and therefore forces the body to ramp up its anabolic response. And since your back muscles are basically like 75% or so of your upper body musculature – it is safe to say that pull-ups is not only a great “back” builder but is also one of the greatest “upper-body” builders.
What we are going to do today is take this already mean mass building move and make our lives a lot harder by applying “negatives” !
The result of this 5 minute (or less) workout plan is total soreness and pain. . in the back. And growth, off course – more intense growth and strength gains for that matter.
How to do it:
-Simple, you need any place where you can perform a pull-up and a stool where you can use your feet and force your way up when you can no longer perform a positive rep.
-You will do 40-50 reps as usual with this move (chins) – like what you will see in this program and in this program. Basically you will be completing 40 or 50 reps no matter how many sets you take to get there. Complete as many reps as you can do then upon failure, stop rest (try resting less than a minute each time) then begin again. Repeat until you hit 40 or 50 reps.
-When you notice that you can only do less than 5 reps before reaching fatigue and failure – that is when you will do the negatives.
For example, you rest after 30th rep, and then once you resume, you noticed that you are now reaching failure in less than 4 reps, DON’T STOP! Instead, use your stool to shoot your way up then lower your body slowly for at least 3 seconds – FEEL THE BURN!!Follow @AboutLifting
-Now that you are doing negatives from the 35th rep, now complete the rest of your 50 reps doing so. You will notice that even before you reach the 50th rep, you would have reached negative failure (total failure) meaning you cannot even lower your body slowly anymore and have to stop or else you fall down the floor.
As for those who cannot even do a rep of chins you can use this technique and only do negatives for 30 reps. Before you know it you will be doing 30 chins no rest!
Now you’re done! Time to eat your eggs, people!