50 Chin-ups in a row - 30 Day Challenge

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30 Day Challenge 50 Chin-ups in a row Program
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SHUT UP AND CHIN!

• Chin Ups are the ultimate separators. Plenty of
  people will boast to you about their bench press
  strength but ask them how many chin ups they can
  pump out and suddenly they go eerily silent. Why?
  Because they are damn hard to do. Yet, they are
  also a tremendous upper body movement. Chin Ups
  are, of course, a fantastic upper back exercise.
  They are the best exercise you can do to develop
  the latissimus dorsi muscles the ones that give
  a V shape to your upper body. Yet the movement
  actually works your whole body. It will place
  direct stress upon you abs, lower back, biceps
  and forearms.
• If youre already a chin-up pro Skip right to
  the Challenge Workout Program

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Optimized Chin Ups Form

• The name Chin Up is actually a misnomer it
  gives people the idea that they have to get their
  chin up and over the bar on each rep. This leads
  them to do all sorts of crazy things to make that
  happen. They will kick, squirm, kip and crane
  their neck. You dont have to do this. Just go as
  high as you can. You dont have to get your chin
  over the bar each time.
• You should do your chin ups slowly. The right
  speed is about 2 seconds up and 2 seconds down.
  This allows you to work the lats without injury.
  When you do them too fast, you are likely to
  start swinging and using momentum to get up. You
  should also keep your shoulders flexed throughout
  the chin up movement.

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You can perform perfect chin-ups in 3 easy steps

• Extend your arms to the bar while retracting and
  pulling your shoulder down.
• Drive your elbows to the ground as you pull up to
  the bar. In the top position your elbows should
  be parallel to the line of your upper body.
• Return to a full hang with arms fully extended.
• Here is video tutorial about how to do chin ups

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5 Tips to Success

1. Commit publicly Tell your friends and family
   that you are on a program that will have you
   performing 30 chin ups in 4 weeks. Publicly
   commit. Put it out there!
2. Observe your rest days When you do chin ups you
   create micro tears in the muscle fiber. They need
   time to heal and regrow. The program relies on a
   rest day after each workout make sure you
   observe it!
3. Use good form on every rep Have integrity.
   Kipping motions and half reps are not chin ups
   why cheat yourself?
4. Do the challenge first thing in the morning if
   possible This will prevent your being spasmodic
   because of having hard day at work.
5. Dont be discouraged Chin Ups are hard work.
   Work consistently and dont give up. If you do
   miss a day, dont beat yourself up, just jump
   back in there. Even if it takes you an extra week
   to knock off the challenge, so what? You still
   will have accomplished something special.

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The Challenge Program

• You will be training 3 days per week on alternate
  days those rest days in between are critical
  for recovery and repair.
• You will be doing 5 sets of chin ups each
  workout,
• You will be resting exactly 60 seconds between
  sets 1 and 4
• Your final set each workout will be a max test
  rest 120 seconds before pumping out as many as
  you possibly can in good form.
• At the end of week four you will be able to
  achieve 45 chin ups after having completed 4
  previous sets totaling 124 chin ups. You should
  now take a full days rest before doing your 50
  rep challenge.

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• Perform your 50 rep challenge about 90 minutes
  after eating a protein rich meal. Get yourself in
  the zone to smash this number that has been
  looming over you head for the past month. After
  all, for the last week of the challenge youve
  actually been doing many more than 50 reps in a
  few minutes each day. All youre doing is
  compressing them into one much smaller set.
  Remember to mentally break your fifty up into
  smaller mini sets 5 x 10 works well. Now go for
  it get to 30 as quick as you can without
  sacrificing form (thats just 6 sets of 5). The
  next 10 will be all about lat and biceps strength
  which youve got in spades. The last 10 is
  simply about guts and pride you are so close,
  theres no way youre going to stop now.
• Smash through that fifty barrier and then do
  another 4 or 5 for good measure just because
  you can!
• Another Video Tutorial On how to do Chin-ups

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• Chin Ups are the ultimate separators. Plenty of
  people will boast to you about their bench press
  strength but ask them how many chin ups they can
  pump out. This challenge will have you performing
  50 chin-ups in a row in 30 days. For daily
  routine and more information visit website