What will pull ups do

Doing 50 pull-ups every day takes a lot of muscular endurance or how long you can actively perform an exercise before becoming fatigued. The biceps are the supporting muscles during pull-ups. A great side benefit of doing pull-ups daily is that your arms will become leaner, muscular, and more defined. You may eventually adjust to this, but the soreness will be a big issue in the first week or two , depending on your fitness experience. This soreness could impact movement during your daily routine.

Continuing with the point above, extreme soreness could be a sign of overtraining and under-recovery. Using the same muscle group every day for a compound exercise could increase your risk of inflammation, strains, and tears.

Your back is made up of more than your lats. By only focusing on pull-ups, you could develop an unsymmetrical physique where your traps, rear deltoids, and lower back are weak. Aesthetics aside, this could increase your risk for muscle overcompensation issues where one muscle picks up the slack of a weaker muscle. Pull-ups are a great way to increase strength and muscle, but they should be one part of a well-rounded workout to develop a strong and symmetrical back.

Focus on your back as a whole, using different exercises and angles. You can use the Madbarz app to find a full back workout that is best for you. With dedication, you could reach ten or more pull-ups in a matter of weeks.

Not only do pull-ups allow you to improve quickly, they provide multiple avenues to reaching your end goal. For example: close grip pull-ups are easier for most people, as the biceps and lats do most of the lifting together. Meanwhile, a wide grip will make the lats take on almost all of the work.

With this in mind, you can start by performing close grip pull-ups and widen the grip with time. While pull-ups can be uniquely effective when performed with bodyweight alone, major improvements can be found by simply adding weight. This is typically accomplished by using a belt and strapping a plate onto it. Another great option? Simply holding a dumbbell between your legs. Even a heavy backpack can be used to bring additional challenge to this exercise. Keep track of how many reps you perform for specific types of pull-ups.

Over time, you may observe certain varieties improving more than others. In general, however, your pull-up performance will improve quickly across the board when you complete this exercise every day.

Pull-ups may be an awesome compound movement, but they're especially valuable for building the back muscles. This is particularly true when building width, as almost any pull-up variation will somehow engage the latissimus dorsi.

As you perform more pull-ups, the lats will inevitably grow, giving the body a V-shape physique that looks attractive and powerful. Beyond their lat-building power, pull-ups represent one of few bodyweight exercises capable of targeting the middle and latter part of the delts. These are the hardest upper body muscles to develop when using only calisthenic workouts.

By performing more pull-ups — especially the middle grip version — you will be able to develop round delts that compliment your wide back perfectly. Grip strength is a common point of contention among the gym crowd. Many trainees neglect working their grip through isolation movements, as they think it's a waste of time. In reality, a strong grip is crucial if you want to add strength to your deadlifts, back rows, and countless other pulling exercises.

Pull-ups are an effective way to strengthen your grip while also building up the bigger muscle groups. There aren't many exercises you can do every day without causing problems for your joints and tendons. Exceptions include bodyweight movements such as pull-ups , chin ups, crunches, and push ups. The style of movement distinguishes pull-ups, as no traction is available to keep the body in place. The knees, lower back, and midsection stabilizers don't wear down from the movement.

The only joints and tendons that are activated are located in the elbow and shoulder region. These are activated by a variety of upper body exercises and can handle a lot of work. If you're prone to injury, you'll be pleased to discover that pull-ups can be performed every day without worrying about tendonitis or significant joint injuries. When you complete your daily exercise regimen, you probably focus on improving strength through compound movements or pursuing a particular aesthetic for your physique.

If you really want to become a well-rounded athlete, however, you'll also make an effort to improve explosiveness. This oft-forgotten term references your ability to shift from a state of inactivity to a state of high-intensity engagement in the blink of an eye. This is where fast pull-ups come into play. By doing fast motions on the bar , you increase your explosiveness.

Football and basketball players, in particular, can benefit from the explosiveness training that pull-ups provide. These activities require fast reactions and a proportional engagement of the upper and lower body.

In all likelihood, your current fitness routine involves training the upper body with slow movements such as the bench press or shoulder press. Meanwhile, you might train your legs through coordinated movements such as running. A leading-edge research firm focused on digital transformation. Women's Health. Primary Care. Mental Health. More Button Icon Circle with three vertical dots. It indicates a way to see more nav menu items inside the site menu by triggering the side menu to open and close.

Marissa Cruz Lemar. The main difference between chin-ups and pull-ups is how you grip the bar. For chin-ups, you grip the bar with your palms facing you, but with pull-ups, you grip the bar with your palms facing away from you. As a result, chin-ups better work the muscles on the front of your body, like your biceps and chest, while pull-ups are more effective at targeting your back and shoulder muscles. This article is part of Insider's guide for How to Build Muscle.

Simply put, if you do not give yourself 24—48 hours of recovery after a pullup training session that has enough volume to matter, you will not achieve optimal results. You will still see some improvements to strength, technique, endurance, and muscle size. Yet, these will be less than if you had taken recovery time. This, of course, assumes you do not get an overuse injury after a week or two of daily pullup training. If your goal is specifically to do a certain number of pullups per day, this lack of optimal gain may not concern you.

However, most people who do pullups want the resulting strength and muscle development more than they want to do the pullups themselves. If you do pullups for the physical gains, you should seriously consider the fact that doing them every day is likely to hinder your maximal improvement. If you do decide to do pullups every day for some period of time, you need to know how many you should be doing. If you cannot do more than 1—2 pullups but are still set on performing them every day, starting with 3—5 sets of just 1 pullup is probably a safe place to start.

If you can perform 15 or more pullups in a single set before failure, doing a few sets of 10—12 pullups without going to muscular failure is probably safe to do every day. If you already have some training experience, you likely fall somewhere in between those two levels. Performing sets of pullups not to failure is likely the safest option if you want to do pullups every day without suffering from major overuse or overtraining and minimizing the negative effects of insufficient recovery.

So, despite the risks, you have decided to pursue a workout plan that involves pullups every day. To minimize muscle imbalances, you must also plan to incorporate additional exercises.

You want to complete exercises for all the major muscles of the body to ensure you do not develop muscular imbalances. Even excessive upper-back strength without developing your lower body puts you at risk if you lift something heavy and overcompensate with your upper body.

In this case, these muscles would primarily be the chest, anterior shoulder muscles, and triceps. Overall, incorporating the following exercises throughout your training week will go a long way toward minimizing muscular imbalances from your pullup routine and ensuring that your fitness program remains safe, practical, and effective despite heavily emphasizing one exercise.

Try to pick 2—3 exercises from this list to add to each workout and cycle them throughout the week. In the long run, a good fitness program will include heavier phases, phases using faster movement speeds, and phases of light weights focused on recovery.

However, given that you are performing a pullups-every-day routine, which is already not optimal, adding these exercises as described above will be effective enough to offset the pullup imbalances. Eventually, your body, life circumstances, or sheer boredom and lack of continued results will force you to change up your routine.

Performing pullups every day is a catchy and trendy-sounding workout routine that is not optimal for long-term fitness goals. Should you decide to do pullups every day, keeping your sets to below failure and performing exercises that work the rest of your body will mitigate some of the potential downsides to doing pullups every day. If your fitness goals are results-oriented, such as increasing your upper-body strength, adding more muscle, or improving your movement patterns and lifting technique, pullups are still a great exercise to have in your routine.

However, from a fitness gains perspective, taking 24—48 hours between pullup sessions and doing some workouts that do not involve pullups is your best bet.