chinup bar workouts

Okay guys, especially those of you who were talking up the chinup champ in DB, I got this back routine for the bar:

(bodybuilding.com)
The Gymnast's Extended Set Back Routine


This routine is for the advanced trainee only, it is inspired by the routines that Olympic gymnasts do to condition their enormous backs. You must be able to do 12 strict form shoulder width supinated chins, to do this routine.


Wide grip Pull-ups , as many reps as possible
10 seconds rest pause
Medium grip Pull-ups , as many reps as possible
10 seconds rest pause
Medium grip Chin-ups , as many reps as possible
10 seconds rest pause
Narrow grip Chin-ups
Rest 3 minutes
Repeat steps 1 to 8 twice, cry and curse me.


Does anybody have any other chinup bar routines? 8pack, I know you use a chinup bar a lot. You must have some routine, right?

I bust mine to beat yours.

Not really, I just do 3 sets of 30(when im working that muscle). Well actually the first set is 30 reps then the next one is like 20 and the last one is like 15, and then I go to the next exercise.

But I like that routine, im gonna try it. It looks kinda hard and tiring. Isnt it an endurance exercise?

and by the way I said i do 3 sets of 30, I dont do that anymore now that I started max-ot, I do other exercises before it so my arms arent as strong, and i can only do maximum like 8

Repeat steps 1 to 8 twice

I dont get what you meant there. what do you mean?

well, you rest three minutes after going through all the steps, and then do it all over again. and yeah, its both endurance and back-muscle routine. damn, it really hurts!

I bust mine to beat yours.