For the last 4 weeks I have endured a program that has at times pushed me to my limits. Not so much from a physical standpoint, though the program is very much physical, but from a mental standpoint. The Chinup Project is as mentally tough as it is physically tough. More so than I could have ever thought.
The daily grind of 4 to 5 sets of chinups became to be a nuisance. It seemed at times I was going to the pullup bar as much as I was going to the bathroom! However, even my lack of excitement nearing the end of this 4 weeks was not going to deter me from completing my mission. I fought through it and enjoyed the pump I received after each set nonetheless.
So, enough about my mental state during the program. Let’s get to the results after 4 weeks. Here we go.
As you can see above, in weeks 3 and 4 I was able to increase my chinups and winded up with over 700 chinups in 4 weeks. The number 700 became my motivation every time I went to complete a set in the last week. I wanted to hit that number if only because I knew it was within reach.
So, how much growth in arm size did I receive? See below.
Boom! After 4 weeks and 703 chinups, the results are in. The “Chinup Project” has held true to its word and I’ve added at least a 1/2″ to each arm. Just as good, I feel my arms are bigger too! Shirts are a bit harder to get on and off. I flex my bicep and I notice a bulge. All is well and any anguish I endured during this time has been worth it.
What I’ve Learned
- Chinups are a great way to pack on muscle. Having never used them vigourously in the past, they have now become a staple in my programming.
- This program works. I’d be ticked right now if it didn’t!
- Supinated grip (palms toward you) is much easier than neutral grip (palms facing each other). At least it feels easier.
- Greasing the groove takes a strong mental approach. You have to really want it!
Moving forward, I believe the program will be a bit easier. At least from a mental standpoint as I won’t be having to complete chinups on the daily. The prescription for the next 4 weeks is weighted chinups, 3 days a week, using your 6 rep max weight (for me, 35 LBS) for 25 reps each day. Alternate between supinated and neutral grip. Expect to grow another 1/2″ to your arms!
Stay tuned, I’ll be back with an update in 4 weeks. Until then, Stay Jacked, Stay Strong!