Chin-Up God Routine

Want to become really good at chin-ups, really fast? Then I have just the thing for you. 

Historical context: After modelling and before Uni studies, I lived at home for about a year or so. Had lots of time, rest and food on hand. Spent much of it reading about training and trying various experiments. Including this one. Frankly, CUG is the only one I remember in good detail, probably because I stuck to it and saw great success. 

The routine works for both dieting and bulking. I personally used it for dieting, which back then meant a few good days followed by ravaging the fridge. This likely explains the considerable biceps growth which occurred during the process, i.e. periodical energy surplus. 

Disclaimer: Not a routine for everyone, not intended as such either. Probably not going to be as effective for a 38-year old with kids, family and a full time job, as it was for me in my early 20's, living at home, eating good and sleeping in every day. 

Must Read: Synaptic Facilitation 

The aforementioned article describes the mechanisms at work. Here's how I applied it:

Rest 

Routine holds 3 training days and 4 rest days. This part covers rest days. 

1. Test your chin-up max (body weight).

2. Divide the number by 2 and round down. If your max is 11 = 5. 

3. Do 5 chin-ups morning, noon and dinner. Or do them whenever you want as long as they're spaced evenly. I don't think it's a great idea to do them at 10, 11 and 12, for example. That said, I'm not sure how important this actually is. It wouldn't surprise me if it doesn't matter. The only key thing is to stay away from fatigue. 

4. Log this 555. Next rest day, log 556. Third, 566. 4th, 666. As the pattern shows, you add a chin-up every day, working backwards. 

5. The second week, you'll start off 666 and repeat the above. Third week, 777, and so forth. 

Training

My training back then was very similar to the standard cutting routine and I've always maintained the same basic layout while dieting. The key difference is the absence of rows, OHP and curls, and the addition of a second chin-up session. Since curls are removed from accessories, I suggest alternating calves and triceps instead. 

Modifying the cutting routine to implement CUG, here's how it looks. 

Monday

• Deadlift – 2 x 6
• Accessory: Calves or triceps – 2 x 10
• Weighted Chin-ups - 1 x 4-6

On Monday, one set of weighted chin-ups. (AMRAP)

Wednesday

• Bench press – 3 x 8
• Accessory: Calves or triceps – 2 x 10

Friday

• Squat – 3 x 10
• Accessory: Calves or triceps – 2 x 10
• Chin-ups x max

On Friday, one set of chin-ups. (AMRAP)

And since I know someone is going to ask, you can add OHP 3 x 8 to this session as long as you realise the risk of fucking everything up. It's a minor risk, but still a risk.

As for the addition of rows, that's out of the question and not up for discussion either. 

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That's it. It's a very simple routine and it's not hard to grasp. The challenge lies instead in maintaining and finding the time to follow it. Only then will you become a...Chin-Up God.