U know you always gotta switch your workout styles.. so here you go this is a routine i do on the first set. or on the last set.. you will know why lol ..

1. 5 Wide pull ups on the last rep you hold on top for 10 seconds.
10 sec rest
2. 5 Wide Pull ups on the last rep you hold it with your head against the bar.
10 sec rest
3. Close Grip chin-ups 5 reps with 2 seconds holds on top and the middle( u do the hold on everyrep)
10 sec rest
4. Phorm Pull up 1 rep and hold for 10 seconds on top highest possible head against bar.. watch your shoulders..
10 sec rest
5. this set u try in 1 attempt if u cant do it in 1 set than u jump down and try again.. till you got it in 1 attempt.. Soldier pull ups, just static hold left shoulder against the bar hold for 10, keep the same grip hold with your head against the bar for 5. dont drop down switch the grip and now touch your right shoulder against the bar hold for 10- and another for 5 with your head against the bar..
10 sec rest
6. max Close grip Pull ups (notchinups) fast up slow down.. max out..

after this set, your arms feel so pumped.. now u understand how i get my big arms.. lol .. please try it and let me know how it felt for you.. keep doing it.. this will get your arm strength and endurance up like crazy..

!!!!!!!!!!!!!!!

Awesome routine as usual metin. what I like about it is that even begginers can use it, like if they can't do 5 and then hold, they can do 2 and hold etc.

I like that

have u tried it yet??? im in love with the burn

2morrow i try it!

I tried this today. I mis-read it and did the wide grip holds on every rep and did 5 phorm but it kicked my fucking a$$! It was fucking awesome

gunna try this today. will post results

quick question. whats a 'phorm pullup'

Very nice metin!! Burns like hell i guess.. gonna try it out as soon as i recovered from my flu