Weight Training
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| Focus on back, back, back, and arms! Use an assisted pull-up machine (i.e. Gravitron) if you have it. Otherwise, do Lat Pull-Downs, Seated Rows, Dumbbell Rows, Bent-Over Rows, High Rows, Bicep and Tricep exercises, and some chest. The best and most effective way is to have a partner to assist you (forced reps) once you fatigue on your own on a set. For instance, do 3 sets, each to absolute failure. Then have your partner aid you in at least 5-6 more reps per set. It's very important to provide assistance in the appropriate way, making you work for it at the same time. The first aided rep is very slight, then a little more, then a little more than that. You should be completely exhausted at the end of each set. Remember to have the appropriate grip width. Too wide strains your shoulder joints and too narrow uses too much arms. Use a grip just wider than your own shoulder width.
When lifting yourself, make sure your chest and chin is facing up and your elbows are facing toward the sides, not forward. Lift yourself in a controlled manner and lower yourself in a controlled manner, resisting the gravity. You'll be able to do less at first with this proper form, but strength gains will be better. One more thing. While doing those other exercises that I mentioned, do controlled slow reps and hold it a bit longer than normal to get intensity and to recruit all motor units possible for maximum muscle development. Good luck.
P.S. Get leaner. It helps to be your ideal weight and body fat % for chin-ups.
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