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Can you really build muscle without weights?
Mike Thiga transformed himself from a scrawny 148 pounds
to a massive 187 pounds. In slightly less than 6 months,
he packed on 39 pounds of solid muscle, all without ever
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Learn how he did it in Build Muscle Without Weights
Fitness Tips For 7/25/2012
How To Do One Arm Chin Ups
By Mike Thiga
It might sound ridiculous that one can do actual sets of one arm
pull ups when you start doing pull ups for the first time and cannot
even complete one full rep with both arms. But the truth is that
this is one of the extremely advanced techniques that is used to
gain upper body strength and mass.
In fact research done on this subject shows that this technique is
so advanced that only one in every 100,000 people who workout will
get to the point of been able to do sets and reps with one arm pull
ups. If you are prepared to put in the hard work, just like anything
in life, you will soon see the rewards.
To get to the point of this article which is how to do, or rather
how to start doing one arm chin ups? The first thing that you have
to start off with is doing full stretch, full hanging chin ups with
both hands. Before you even start doing one arm pull ups you should
be able to do 20 reps of normal chin ups.
This is the starting point which can take a few months to reach if
you spend some time on it and make sure that you develop the pull up
technique doing full range of movement. The next step is using a
training belt or a rope with knots in every 6 inches and hangs from
your chinning bar.
You then hold the grip on the bar with one hand and hold the rope
or belt hanging from the bar with the other hand. Then doing no more
than 5 chins with only half an inch from full extension using your
one hand on the rope and the one hand solidly placed on the chinning
You advance by simply lowering your hand on the belt or rope so that
you are using less and less of your hand on the rope to lift your
bodyweight. The lower your hand goes on the rope/belt the less
muscle you will be using to raise yourself to the chinning bar.
The next step is negatives which you start off doing by starting
with a normal chin using both hands to lift yourself up to where
your arms are 90 degrees, then release one hand and hang. If
possible try and raise yourself up at first but this will not be
happening when you first start.
From there you will then be lowering yourself and trying to stop or
slow down the negative as your arm straightens out. An effective
way of doing negatives is by making three points at which you try
to stop moving with the last point being just before full extension.
For more information on bodyweight training checkout...
Bodyweight Training For Mass
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How To Do One Arm Chin Ups
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.