Muscle Matters - Paul Haslam
In my opinion, the chin-up is the best exercise to produce the sought-after V-shape physique. To achieve your goal, do this routine twice weekly with 2-3 days of rest in-between.Weeks 1 and 2: perform six reps, pause 40 seconds, then do another six. If you cannot reach six full reps on the second effort, complete the reps by jumping up to the top position and slowly lowering yourself for a six-second count. This will be one set.
Do three sets, with a two-minute rest in-between.Weeks 3 and 4: same as week 1, except reduce the pause between efforts to 30 seconds.
Weeks 5 and 6: same as week 1, but reduce the pause to 20 seconds.
Weeks 7 and 8: same as week 1, but reduce the pause to 10 seconds.
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