�Every day you're going to do several sets of chin-ups. You'll never go to failure on any set and you'll separate each set by an hour or more.

For example, do some chin-ups after breakfast, a set before you train, a few after you train, a set in the afternoon or evening, etc. Use a dedicated bar, a tree limb, a bathroom stall door, or a beam in your garage. Display adaptability.

You're going to accumulate hundreds of "extra" chin-ups over a 4-week period, probably over 800 in a month. Some days you'll get 10 or 20; other days you'll get 40 or 50. Each week you'll shoot for more total chins than the previous week.

The neutral grip: palms facing each other, as used when you do chins with a V-bar attachment or parallel chinning bars – will place more emphasis on the brachialis. This underlying muscle "pushes up" the biceps and makes your overall upper arm bigger. If your brachialis has been neglected, and it probably has, bringing it into play will result in rapid size increases, sometimes even up to an inch in upper arm size.

The supinated grip: palms facing you – overloads the elbow flexors and brings more muscles into action compared to the wide-grip pull-up, plus it maximizes cross sectional area of the muscle.

Week 1Monday:�10, 10Tuesday:�10, 10, 10Wednesday:�10Thursday:�10, 10, 10Friday:�10, 10, 10Saturday: Challenge Day:�40 in 5 minutesSunday:�OffTOTAL:�160 reps

Week 2Monday:�10, 10, 10, 10Tuesday:�10, 10Wednesday:�10, 10, 10Thursday:�10, 10, 10Friday:�10, 10, 10Saturday: Challenge Day:�45 in 5 minutesSunday:�OffTOTAL:�195

Week 3Monday:�10, 10, 10, 10, 10Tuesday:�10, 10, 10Wednesday:�10, 10, 10, 10Thursday:�10, 10, 10, 10Friday:�10, 10, 10, 10Saturday: Challenge Day:�50 in 5 minutesSunday:�OffTOTAL:�250

Week 4Monday:�10, 10, 10, 10, 10Tuesday:�10, 10, 10, 10Wednesday:�10, 10, 10, 10Thursday:�10, 10, 10, 10Friday:�10, 10, 10, 10, 10

Saturday: Challenge Day:�52 in 5 minutesSunday:�OffTOTAL:�282

FINAL TOTAL FOR PHASE I:�887 chin-ups in 4 weeks.

Do NOT kill yourself in the first week. The plan works because of accumulated volume, no need to do 250 chins in the first week. If you do not improve your total reps weekly, you started out too fast.

•� Do not train to failure except on challenge day.

•� Do not do this on a very low-carb diet or in a large caloric deficit. You don't build muscle when you're half-starved and neglecting vital anabolic macronutrients.

Phase IITimeframe:�Four WeeksMethod:�Heavy Reps

After four weeks, switch to a strength-focused chin-up program. For the next month, perform the following:

Step 1:�Establish your 6 rep max on the weighted chin-up. In other words, add weight with a dip belt, weighted vest, or by holding a dumbbell or plate between your legs.

Step 2:�You're going to perform 25 total reps per workout, using several sets with that 6 rep max weight. It doesn't matter how many sets it takes, and it's fine if you're down to doing doubles or singles at the end.

Your 25 total reps may look like this:

Set 1:�6 repsSet 2:�6 repsSet 3:�5 repsSet 4:�4 repsSet 5:�2 repsSet 6:�2 reps

This is just an example. Everyone will be a little different here. Just get 25 total reps with your 6-rep max, taking as many sets as you need. Rest as needed between sets. This isn't a race.

When you can easily get more than 6 reps on the first set, add weight.

Step 3:�Perform weighted chin-ups in this manner 3 times per week on nonconsecutive days for the next four weeks: Monday, Wednesday, and Friday for example. Vary the grip between neutral and supinated. Grip width can also be varied to prevent any overuse issues. If three times per week is too rough on your elbows, perform twice per week for 6 weeks.