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The chin up is a tough exercise. First of all it directly relates your strength to your body weight. To improve your number of chin ups you need to improve your strength and decrease your body weight or at least not increase it or your strength gains will be lost.

Vancouver Personal Trainer Taunya Loeppky does a chin up

So how do I improve my total number of chin ups? Practice , practice , practice. Also, chin ups is one of those exercises where avoiding failure will help you improve your total numbers.

First start with a test. do as many dead hang chin ups as you can in a row. Your chest should touch the bar and your elbows come behind you. No kipping for these pull ups (using your body to generate extra momentum making the chin up easier).

Now divide that number in 1/2 and do that number of reps 6 times throughout the day, 3 x a week  for two weeks. I suggest getting a doorway chin up bar. They have them at winners for $25.  At the end of the day attempt a set of 75% of your max. Its OK if you do not make 75% on the first couple times.

Week 3 you will preform60% of your max 7 times and  one set 90% at the end of the day, do this 2 x per week.

After week 3 , rest a couple days and retest your max.  Then repeat the 3 week program again.

I would remove vertical pulling (pulling from overhead)from your other workouts. Low volume (one or two sets)  horizontal pulling is ok.

Example: Keith can do 12 chin ups with good form. He will do six sets of six reps 3 x a week. He will also try to do one set of 9 at the end of the day. After two weeks he will do 7 sets of 7 reps and one set of 10, 2 days per week.

If you post your max in the next week and your results at the end of February and  March and you will be eligible to win a prize – A precision athletics Dry -fit training shirt. Post a picture and I will throw in a pair of training sessions with me or a month of classes 2 x a week, your choice.

This program was originally posted on John Roman’s fitness blog http://romanfitnesssystems.com/blog/how-to-double-your-pullups-in-6-weeks

Craig Boyd is one of Vancouver’s top personal trainers, boot camp instructors, CrossFit coaches and Nutrition coaches. Craig enjoys coaching people of all levels of fitness that want to improve. His company websites are www.precisionathletics.ca and www.precision-bootcampvancouver.com .  Feel free to email him your questions at Craig@precisionathletics.ca