Is it good to do pull ups everyday?

[ThinkGreen]

Depends on your goals. I used to do a set of 10 every day before bjj and I was fine. I didn't train it in my weight lifting program, though.

 

[apizur**]

You can train many lifts, including pull-ups, frequently or everyday. But you have to do it the right way - which includes being prepared for the training frequency - and it should fit with your overall goals. Just because you can train something that frequently, doesn't mean you should.

With pull-ups, this means starting with a low (for you) daily volume, and focusing on quality reps. On a couple days you might push the reps or weight more, but most of the days shouldn't feel especially taxing. You can't, for example, just double the frequency and weekly volume.

It sounds like you probably overdid it with how much you were doing each day, and that's the issue, rather than frequency itself.

Hey Tosa, can you take a visit over to my abdominal training frequency thread? I'm not getting much of an answer and this thread asks a very similar question to mine, the only difference being the muscle group.

I tried an approach where I would do 3 x 15 pushups, increasing the rep count over time... which is one of the ideas discussed for this thread's topic. I seemed to plateau rather quickly around 25 within 4 to 5 weeks doing them 3 to 4 times a week. How can I break BW plateaus in cases like my pushups or OP's pull ups?

 

[JoeToProAthlete]

You can probably do pull-ups every day. That doesn't mean that it's the best way to develop a stronger back, or the ability to do more pull-ups. You definitely have the option.

If you do choose to do very frequent pull-ups, and especially if you're doing them in high volume, I would recommend only doing so for a short period of time. Maybe after doing pull-ups daily for a few weeks, you could back off for a week or so. High volume, plus high frequency, plus an extended period of time without rest, can eventually lead to over-training. You'll know if you're over-training because you'll be sore all of the time, your joints will ache, you'll feel lethargic, and your strength will decrease. The problem is that if you reach that point it's almost too late. It can be a long road to full recovery. It's better to train smart and avoid that problem in the first place.

Another option would be to train pull-ups with a more traditional rest period (1-3 days) between bouts. Performing an exercise 2 to 3 times per week is plenty to cause adaptation to occur.

Whichever option you choose, it might be a good idea to try integrating scapular elevation and depression into your pull-up workouts, if you want a stronger back. At the bottom of the movement, fully extend; allowing your shoulder blades to elevate. Then, before pulling through and bending your arms, depress your shoulder blades again. This little trick will help your body learn correct movement patterns. In short, you'll learn to engage your lats (the big back muscles that you're trying to train) before engaging your biceps (the little muscles in your arms that are anxious to jump in and help before you want them to).

Hope this helps. Good luck.

Joe
USAW Level 2, NASM PES
www.joetoproathlete.com

 

[LZD]

I had my best results doing chin-ups and pull-ups 3x per week. Seems to be the sweet spot for me.

 

[Frode Falch]

Sure you can. I do dips and pull-ups 5 times a week on the most

 

[apizur**]

How many of y'all do full strict pull ups? I see a ton of people just getting their head above/below the bar and banging out like 15 pull ups per set. I go from straight arm to chest touching the bar and I'm plateaued around 8 or 9 for sets of 3.

 

[pliftkl]

How many of y'all do full strict pull ups? I see a ton of people just getting their head above/below the bar and banging out like 15 pull ups per set. I go from straight arm to chest touching the bar and I'm plateaued around 8 or 9 for sets of 3.

I try pretty hard to be strict. I try to treat pull ups the same way I do any other exercise: I know when I'm not squatting to depth - so I can tell when I'm bullshitting myself on pull ups. I'm relatively new to pull ups as an exercise that I'm taking seriously, but I'm programming it the same way I would any other lift that I was new to: work towards 5 sets of 5, and increase weight when I can. This seems to be working, because when I do pull ups now without weight, those first few reps fly up to my chest.

 

[tracknfieldgear]

average adult should perform between 10 and 15 modified pullups. Is this correct

 

[Babba]

How many of y'all do full strict pull ups? I see a ton of people just getting their head above/below the bar and banging out like 15 pull ups per set. I go from straight arm to chest touching the bar and I'm plateaued around 8 or 9 for sets of 3.

chin above bar, or else i get biceps tendonitis, the top portion of the lift is almost exclusively biceps, and some rhomboids

 

[Vukovic]

I hope this link will help you..., everyday other way with one day pause in seven days. http://www.youtube.com/user/vukoviclovre

 

[jcandoitbig]

How many of y'all do full strict pull ups? I see a ton of people just getting their head above/below the bar and banging out like 15 pull ups per set. I go from straight arm to chest touching the bar and I'm plateaued around 8 or 9 for sets of 3.

it also depends on how wide of a grip you take, and if the ends of the bar are angled downward or not.

 

[Dontevenguess93]

How many of y'all do full strict pull ups? I see a ton of people just getting their head above/below the bar and banging out like 15 pull ups per set. I go from straight arm to chest touching the bar and I'm plateaued around 8 or 9 for sets of 3.

I don't pull up all the way to my chest. I pull from dead hang to over my chin with my legs locked and vertical.

However, I start off most days warming up with a few sets of muscle ups so I get that explosive feel as well.

Do you do them weighted?