The Chinup Project, A Review – Part I

The Chinup Project, A Review – Part I

I came across an article on T-Nation that’s inspired me and is now something I am taking action on. It’s called the chinup project and by following the program it is said you will add an inch to your arms over the course of 8 weeks. Well, that’s a big statement so I’ve gotta know. Is the Chinup Project going to work for me?

Now I know I have decent arm size already, but the challenge alone of taking my training to the next level inspires me. Knowing that there may be a nugget of arm growth at the end of this cycle motivates me and I am up for the challenge. Couple that with the fact that this program will not cripple my current strength program, I’m in. So, how do you do it?chin-upsAccording to the article, you use “greasing-the-groove” method. That’s doing a few sets of chinups, stopping before failure and do these individual sets throughout the day instead of all in one session. The first 2 weeks you’re doing chins with a neutral-grip (palms facing each other) and the next 2 weeks your doing chins with a supinated grip (palms facing you.)

Once you get through the first 4 weeks, you should start to see a 1/2″ or so arm growth and you’re now ready to move on to the second phase of the project. The second phase consists of weighted chins using your 6 rep max. You’ll complete 25 reps in as many sets as it takes to complete and you do this 3 days a week for 4 weeks.

Once you get through the second phase you should see another 1/2″ on your arms. Now there’s a bit more to it in the first phase such as 5 minute challenge days each week so I’m only giving you a brief summary. If you want to see the full challenge in more detail, you can check it out here.

For myself, I have gone ahead and taken “Before” pictures of my left and right arms and they are measuring 16″.

Left Arm-06202015 Right Arm-06202015

Once I get through the first phase, I’ll be sure to update you and let you know my progress. Until then, stay jacked, stay strong! Get HyperTroFried!


After the first 2 weeks of chin-ups, I’ve learned a few things.

Chinup Result-Week 2

First, I came out the gate swinging.  162 chins in Week 1 left my arms mangled in Week 2.  I had to take more than one day in Week 2 to recover and only allow myself to hit 1 set in a day on a couple occasions.

Second, it takes a lot of will and good time management to get through this program.  More often than not, I find myself forgetting to hit my chin-ups throughout the day and remembering last minute.  Going into the next 2 weeks I will set a reminder on my phone.

Lastly, I am glad the first 2 weeks are complete and I can move on to the supinated grip.  I am a bit burned out on neutral grip chins and am happy to see a bit of change.

I’ll be sure and update my progress after these next two weeks are complete.


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