• Fill out the form below and I'll send you my online DVD, The Quickness Chronicles, absolutely free.

11 Reasons Why Chin-Ups Rock!

By Alex On January 17, 2011 Under Sports Training

I saw this one coming..

I just released my newest 28-Day Athletic Workout Program called, “The Chin-Up Challenge” the other day and the response has been great — tons of people who clearly the understand the merlin-esque powers of the Chin-Up (and from now on, when I say chin-up, I’m also including the Pull-Up (palms facing away) — both are great).

And while I’m being somewhat tongue-in-cheek when I say “merlin-esuqe” and call it magical or call it a “loophole”, there’s some truth to it. Chin-Ups really are just one of those exercises that seem to do it all.

If chin-ups were a girl, they’d be like your assistant, cleaning lady, chef, girlfriend and designated DVR-manager all rolled up into one, perfect woman.


“Perfect female” or not, here are 11 more reasons why chin-ups absolutely ROCK:

1. They’re challenging. The first time anyone tries a chin-up, they struggle with it. And just like that, it’s on. It’s a challenge set in front of them, a challenge they simply must conquer and let me tell you, that feeling a little while later when you can look at a chin-up bar, grab on and bang out 20 or 25 chin-ups is empowering, like someone sprinkled awesome-dust all over you.

2. They’re a bodyweight exercise. You know how much I love bodyweight exercises and with chin-ups, you get all of those great benefits that only bodyweight exercises can offer to you.

3. People who can do lots of chin-ups almost always have 6-packs.

The reason is two-fold: One, being able to do a lot of chin-ups requires excellent Relative Body Strength (and relative body-strength often requires low levels of body-fat) and two, and this is largely unknown, but chin-ups are a great ab and core exercise.

If you haven’t done chin-ups in a while, go bang out 40 or 50 reps in as few sets as possible and see just how sore your abs are the next day (you’ve been warned).

4. Ever heard of the Adonis Index? The Adonis Index is the ratio of your shoulder width to hip width and guys with a ratio closer to 1.618 (the Golden Ratio) are subconsciously more attractive to females than guys with a worse Adonis Index.

And guess what? Chin-Ups do WONDERS for your Adonis Ratio. They increase the width of your shoulders and through fat-burning properties, shrink your waist, which speaking of..

5. Chin-Ups burn a ton of body-fat. You see, since they’re one of the biggest “compound exercises” out there, so tons of “good” hormones are released after your chin-ups workout, hormones that simply break in and destroy every fat-celled home on your block.

6. Chin-Ups make your BICEPS jacked. Because chin-ups are a “pulling” exercise, every rep is an exercise in “elbow flexion”, mixed in with the heavier amount of weight required to be used (i.e. your bodyweight) and the amount of “good” hormones I just mentioned, you leave your biceps no choice but to GROW and pop out of even your baggiest t-shirt.

7. You get the “Martin Rooney” effect, which I explained in full detail HERE.

8. Chin-Ups make your grip strength out of this world…now maybe, you won’t be tearing phone books any time soon (unless you live in a town of 12 people), but your improved grip strength will be noticeable everywhere you go and in everything you do. You’ll become better any sports involving your hands, normal everyday tasks around the house will feel easier and in every shirt you way, it’ll be plainly obvious just how strong you are because they’ll see the veins and power in your hands and forearms.

9. Dude, chin-ups just look cool. Take a look around your normal, commercial gym next time you go — see how many people can actually do chin-ups.

The answer is a small few to NONE. Every gym has a “guy” for something — the “guy” who can bench press a ton, the “guy” who grunts way too loud, the hot girl. But no one ever decides to take the title of the “ripped guy who can do a shitload of pull-ups”. With just a little work (just 28-days or so), you can pretty easily take that title for good.

10. Almost every guy who goes through a “transformation” in Hollywood credti chin-ups as a major reason. The list of celebrities expounding on the benefits of chin-ups seems never-ending:

* Brad Pitt (Fight Club and Troy)

* Jason Statham (The Transporter Series)

* Hugh Jackman (Wolverine, X-Men)

* Will Smith (Ali and I-Am-Legend)

You can even see WIll in “I Am Legend” banging out half pull-ups during his “training session”:

11. I just released a brand-new workout program called “The Chin-Up Challenge” and I’m pretty certain you’re gonna think it rocks too.

It’s a very fast-paced, challenging series of workouts that over the course of just 28-Days has been designed to DRASTICALLY increase the amount of chin-ups you can do (which will not only make you stronger and more ripped), but it will also increase your speed, quickness and explosiveness using the most unknown loophole in athletic training today:

Check it out:


People have been picking up this program like crazy over the weekend and I don’t blame them — since it is a private workout program straight from inside the Speed Secrets Inner Circle, it will only be available at such a low, discounted price for so long (probably ’til this Thursday or Friday, when I get my web guy to change the page).

If you want to get in on this Chin-Up Challenge Awesomeness, I’d head on over there FAST.

Hope you enjoyed the article today. Talk soon.

Your in Speed and Quickness,


P.S. There’s a crazy story about where I learned about this “Chin-Up Loophole” on this page.

Read all about it here:


Related Posts

  • No Related Posts
12 comments - add yours
Bennett Dwan

January 17, 2011

i clicked on the basic package to but the chin-up challenge, but it said “404 not found”. Then i clicked on the deluxe package, and it worked. is the basic package sold out?


January 18, 2011

What pull ups would you say are best? Palms facing away or towards you? Wide or narrow? Full or half like the will smith video?

Another reason- Joe Defranco told me that he’s found the athletes that he works with that can do the most chin-ups are also the fastest!

Kyle clay

January 20, 2011

Hey are talking about chin-ups as in palms toward you or away? Thanks


January 20, 2011

Basic Package is still available.

Dillon – I like palms away. I used to have wrist issues so chin-ups are iffy for me too. And full almost always (except in special circumstances that don’t apply to you).

Kyle — I give you both options inside of The Chin-Up Challenge on Day 1. But once you choose on that day, that’s the variation you stick with for the rest of the program.


August 19, 2011

Topic outcome depends on beneficent interaction. You can commonly go more done with a alert phone call in or a face to overlook tryst than you can in strings of emails. So why do all subject phones appearance of to be blind to the importance of calls? The Spot Pro2 treats your calls with as much attention and regard as your messages.

[url=http://www.htctouchpro2rev.info]Htc touch pro 2[/url]


August 19, 2011

Hi all. rnWhat can I made better? rnAll opinions are needed [URL=http://bestcars2011.org/used-cressida-engine-took-top-spot-in-87/]Used Cressida Engine took top Spot in ’87[/URL]


August 20, 2011

high-definition entertainment from Sony in any room with the BX320 series. Featuring 720p HD resolution, five HD inputs, a USB port for your digital media, and Sony technologies for a great picture no matter the environment, the 32-inch KDL-32BX320 is sure to fit into your home as well as your budget. High-Definition in a Compact Size
[url=http://www.tvlcd32inch.info/]Tv lcd 32[/url]


August 20, 2011

As with most light-duty front, there are occasional problems with the “lesser” – rubber between the faceplate and a bathroom. But with proper maintenance, this problem can be overt. * UPDATE * There is a new product on the market called Affresh. Prevents odor-causing waste, it works much better than chlorine, and keeps your machine clean. See product and purchasing information here. Download Use and Care manual of your machine for instructions.
[url=http://whirpoolduet9400.info/]whirpool duet 9400[/url]


August 20, 2011

Hi all at gamespeedinsider.com. What you thinking about chicken recipes? rnexample: rnApple brandy chicken, made with chicken breast halves, apple brandy, cream, onions, and butter, along with mushrooms. rn 4 chicken breast halves rn rn salt and pepper rn 8 ounces sliced mushrooms rn 2 teaspoons olive oil rn 2 teaspoons butter rn 1/3 cup apple brandy, such as Apple Jack or Calvados rn 4 green onions, chopped rn 1/2 cup whipping cream or heavy cream rn 1 teaspoon fresh thyme leaves or 1/4 teaspoon dried leaf thyme rn rnPreparation: rnFlatten chicken; place chicken breast halves between pieces of plastic wrap and gently pound until thinned out and uniform in size. Sprinkle with salt and pepper. In a large heavy skillet, heat olive oil and butter over medium heat. Add chicken breasts. Cook for about 5 minutes, until browned, then turn. Add mushrooms and cook for about 5 minutes longer. Add green onions and apple brandy and cook for another minute, until chicken is cooked through and mushrooms are tender. Add cream and thyme; simmer until thickened. Taste and add salt and pepper if needed. rnHave you else any ideas? [url=http://freerecipesforchicken.info/]recipes for chicken[/url]


August 20, 2011

May be you need that one? [url=http://www.thebestsmartphone2011.info/]Best smartphone 2011[/url]


August 20, 2011

If you are comparing various flat screen TVs, you may become bombarded with a number of different options. While there is much debate over which flat panel television monitor is the best, the LCD TV is quickly becoming the front runner. LCDs use technologies where tiny pixels are produced by liquid crystals.
[url=http://tvlcd42.info/]tv lcd 42[/url]