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What happens when you practice pull-ups every day?

Those who practice pull-ups every day, how are they doing now? all good! In fact, the key question is, first of all, what counts as “practicing pull-ups every day”? What happens when you practice pull-ups every day?

1. What does it mean to “practice pull-ups every day”? Suppose several situations:

In the first case, 365 days a year, one day does not fall, and every day I practice pull-ups, and I keep going and never stop.

To be honest, this situation can be ignored because it hardly exists. And this practice won’t work either.

 What happens when you practice pull-ups every day?
What happens when you practice pull-ups every day?

In the second case, arrange at least three days of the week to arrange pull-up training. Complete at least 30 pull-ups at a time. However, such exercisers only practice pull-ups and do not do other strength training at all.

In the third case, schedule 3 to 4 strength training sessions per week, including at least one or two back strength training sessions, which must include pull-ups. Each pull-up workout, like any other strength training exercise, is done in sets, such as 5 sets of 10 repetitions.

Although the above are three hypothetical situations, they generally cover the general people’s pull-up training program. Next, we can take a look at each of these three situations, what will happen to each of them?

The first situation: practice pull-ups every day, and soon give up.
As mentioned earlier, the first situation of practicing pull-ups every day, 365 days a year, is almost non-existent. Who wants to practice every day? Most of the newbies who haven’t started fitness will think so. But once practiced, people quickly give up on the idea.

 What happens when you practice pull-ups every day?
What happens when you practice pull-ups every day?

For ordinary people, pull-ups are definitely a difficult movement. To perform a decent pull-up, the exerciser’s forearms (providing adequate grip), biceps, shoulder delts, and back muscles (mainly the lats) must all be strong and powerful. Row.

Most people won’t be able to complete standard pull-ups without doing enough step-down exercises (such as foot-raised pull-ups, band pull-ups). Therefore, it is a arduous and relatively long process from not being able to do one of them to being able to do group training. Objectively speaking, few people can survive it.

Think about how many fitness cards you have done, and now you go to the gym several times a year to exercise, not to mention that you have been practicing pull-ups for many years. Therefore, if you have the idea of ​​”practicing pull-ups every day”, it will be quickly resolved in actual training, such as the hard training and the psychological torture caused by the inability to get results quickly.

Giving up on pull-up exercises, or giving up exercising, is the choice of most people, so there is no “what happen

The second situation: only practice pull-ups, standing still.
In fact, there are very few people who only practice pull-ups and do not practice any other movements and sports. Suppose, that someone does have to do pull-ups three days a week. In order to produce training effects, at least the following two things should be done:

(1) Practice at least three times a week; (2) Assuming that the exercise is divided into 4 groups of 8 times, the amount of training each time is about 30.

But the above hypothetical scheme can only be used for reference, because everyone’s situation is different. For example, if a novice is just starting to pull 3 per set, it can also produce enough stimulation and it will be effective.

With the improvement of the training level, the number of pull-ups in each group can be gradually increased, but after a certain stage, if the program is not upgraded, the number of pull-ups will be difficult to increase.

In addition to the number of pull-ups, there are people who hope to develop a stronger back through pull-ups. However, although the pull-up is the ace movement for training the back muscles, it is not omnipotent. For example, to train the erector spinae well, you have to use other movements.

 What happens when you practice pull-ups every day?
What happens when you practice pull-ups every day?

In addition, the increase in the circumference of the back muscles depends on your own body weight alone, and the effect will be worse as your muscle strength increases, but the weight remains the same, and the stimulation is not enough. Even if you keep practicing, you can only stay where you are.

For the most common three-division training, the three muscle groups of “chest, back, and legs” perform circuit training once a week, and the back may be trained once or twice. And the day you practice your back, you will definitely not only practice pull-ups.

In order to better stimulate the back muscles, trainers will use different movements to train different muscles or muscles in different areas of the back. For example: pull-ups to train the latissimus dorsi, barbell shrugs to train the trapezius, goat push-ups to train the erector spinae; wide-grip pull-ups to increase the width of the latissimus dorsi, narrow-grip pull-ups to stimulate the lower part of the latissimus dorsi, etc. Wait.

If you can do this and do strength training regularly for a long time, then you don’t need to practice pull-ups every day, you can also develop a beautiful back line.

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