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Chin up. 40 pound raise and hold above the bar.

This is the first rough draft . The sequence of decreasing the assist, on the assisted chin-up machine, is tedious but necessary. Currently I’m at a 40 pound assist, on the assisted chin-up machine. This sequence goes like the following. Start out with a heavy assisted weight , on the machine. And rest four minutes between each set. Perform each set with a raise and hold above the bar. And then release that’s slow hold above the bar. And then rest four minutes between each set , before doing the next set. Rest 2 to 4 hours in between sessions then repeat the set of sets. You should be able to get two or three sessions in everyday. And exercise like this 6 days every week allowing for one day of relaxation. Over several days and weeks , reduce the four-minute rest between sets, down to a three minute rest between sets, then a two minute rest between sets, then a one-minute rest between sets, then finally a 30-second rest between sets. And each time, with the chin above the bar , do a slow long hold , before lowering the body. I’m fully aware that some will read this essay , then take the content with a graphic of a fit female ,and a rewrite then monetize it on their own page. Because they know that a chin-up is a defining exercise of fitness and social flexibility for many, is ripe for monetizing. Don’t exercise to exhaustion during each session comma leave a little bit in each muscle short of exhaustion so you can still go home without too much fatigue. You want to stress and repeats stress on that muscle or muscle group several times each day , to increase strength. And you walk the assisted weight down by 10 pounds to 15 pounds about every week , or week and a half . You oscillate your chin around the bar comma in partials comma without ever fully extending the arm. In that way you save the stress on the elbow. Using the method above you’ll certainly walk the assist down from 112 pounds of a assist down to 40 pounds of a assist , because I did it. I can only hope to further reduce the assist down to 0 pounds of assist, which means a pure chin up , unassisted.

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