1 – Tempo Chin-Up

This is brutal. Before you try this advanced variation, make sure you can already do 10 dead-hang chin-ups.

Because of the increased time under tension, your biceps are going to take a beating (in a good way). You'll also hit your abs (anterior core) isometrically.

Modify the tempo to match your ability. A 3-5 second concentric (raising) followed by a 3-5 second eccentric (lowering) will do the job nicely.

Just remember, you'll need less total volume when using the slow tempo. Try 5-6 sets of only 2-3 intense reps.

2 – Neutral Grip Pull-Up, One and One-Fourth Method

In this variation, the one-fourth rep comes at the top of the movement between full reps. This is a great method for adding additional time under tension if your goal is muscle growth.

Feel free to use additional load or perform higher amounts of the total volume. If you're using bodyweight only, 5-6 sets of 5-6 reps will get the job done. If adding weight, try 6 sets of 2-3 reps.

3 – The Fat Grip Pull-Up, EMOM

This is a sneaky AF challenge! You'll be surprised by how tough it is. This can be done without Fat Gripz, but add them if you're already a pull-up ninja.

Here's the challenge:

Every minute on the minute (EMOM) for as long as possible:

  • Minute One: 2 Pull-ups
  • Minute Two: 4 Pull-ups
  • Minute Three: 6 Pull-ups
  • Minute Four: 8 Pull-ups
  • Etc.

Continue adding two reps each minute. When you can no longer complete the prescribed work in the allotted minute, you're done.

Related:  Pull-Ups Gone Wild

Related:  Master the Ridiculously Strict Pull-Up