What Would Happen if I did pull-ups every day?
By: Adwait Shinde
Tags: Fitness Tips, Bodybuilding, Exercise, Fitness, Pull Ups

Pull-ups are a bodyweight exercise: suspended from a pull-up bar, it involves pulling your body upwards, in order to bring your chin above the bar.

Pull-ups are a difficult exercise to master because you need to have enough strength to pull your own body weight and it is virtually impossible to cheat to scoop a few extra reps.

The big advantage of this exercise is that it can be done anywhere, which is why Street Workout fans have made it their exercise of choice, easily adaptable to street furniture.

Pull-up aficionados will tell you that to get better at pull-ups, you have to do pull-ups.

But what if you can’t even do a rep?

Wikifit reveals all the tips to use this sublime exercise in your bodybuilding programs, for unlimited muscle development.

MUSCLES RECRUITED DURING TRACTIONS

Pull-ups are an exercise that can be considered “basic” for the development of the back muscles.

Indeed, several joints intervene during the execution of this movement and it can perfectly be included in a weight training program, as this exercise perfectly uses all the muscles of the back.

But that’s not all. Pull-ups also recruit the biceps, shoulders, and deep muscles.

EXECUTION OF TRACTIONS

Ideal traction is performed with the legs straight or bent, the muscles of the abdominals, glutes, and lumbar region to be perfectly contracted.

Wide grip: the hands are placed a little wider than the width of the shoulders

Tight grip: hands are placed a little less than shoulder-width apart, or shoulder-width apart

Reverse grip: the palms of your hands should be facing you, shoulder-width apart.

Parallel grip: if the equipment allows it, in parallel grip the palms of your hands are facing each other.

STARTING POSITION

Hang from the chin-up bar and lock the shoulders so they don’t touch your head:

just contract your back slightly and lock the shoulders in the starting position, so you’re not completely hanging out of hands.

Your back should support the entire movement, from the starting position.

MOVEMENT

With your legs straight or bent, abs, lower back, and buttocks contracted, pull your body until your chin is above the bar.

Then go back down and return to the starting position, still without releasing the shoulders, then perform your next repetition.

We do not recommend that you place your head in front of and below the bar during your pull-ups (the pull-up bar hits your trapezius).

This is a variant that we can often see in the weight room, but be aware that it places a lot of strain on the shoulder joint and on the cervical vertebrae.

This position is the guarantee of an injury to the shoulders or the neck. Keep the bar in front of you.

HOW TO PREPARE FOR TRACTIONS?

LOSE WEIGHT

If you weigh 70kg dry, no don’t lose weight. On the other hand, if you have fatty tissue in stock, know that this “dead” weight will limit you in the execution of your pull-ups. Fat does not shrink. It just makes you heavier.

Do not hesitate to put in place a food plan for muscle definition, in order to achieve more reasonable body weight and not to have any more fat to lift.

STRENGTHEN YOUR BACK

Building strength in the lats is one of the first things you can do to improve your push-ups.

Take the time to follow a specific PTO training program, then enjoy the fruits of your progress.

To gain strength in the back muscles, here is the bodybuilding program that we recommend:

8 week back training plan

Weeks 1 and 2

Vertical pyramid 12–10–8–6 draw with 1'30 rest between sets

Row bent bust bar, 4x8 reps, with 2'00 rest between sets

Horizontal pull with a tight grip, decreasing (reduce the load at muscle failure) 8 + 10 + 12 with 1'30 rest between sets

Weeks 3 and 4

Row bending bust bar 8, in a superset with vertical pull tight grip (post-fatigue) 15

3 blocks — 2'00

Unilateral dumbbell pulling (lumberjack) in pyramid 12–10–8–6 with 1'30 rest between sets

Weeks 5, 6, 7 and 8

Vertical wide grip tapering 6 + 10 + 12 with 1'30 rest between sets

Rowing bar bent bust 3 reps in maximum contraction + 6 normal reps

4 blocks — 2'00

Max pull-ups, 4x max reps with 2'00 reps between sets

STRENGTHEN YOUR SHOULDERS

More than building strength or volume in the shoulders, it is about strengthening the most sensitive area of ​​the shoulder, the rotator cuff . Before each training session involving the cuff (shoulders, pecs and back), apply this protocol:

Birds + front rotations 12 (+12)

Shoulder blade elevations on the ground resting on the elbows 4x20

Rotations outside the pulley or rubber bands

STRENGTHEN YOUR ARMS

Building strength in the biceps will help you be stronger on pull-ups. Add a strength block to your bicep workout, such as a set of 8 with a basic movement like the EZ bar curl followed by a set of 15 reps at the larry Scott desk. This post-fatigue work reinforces myofibrillary hypertrophy and develops maximum strength.

STRENGTHEN YOUR HOLD

To strengthen your grip, you should already avoid training with straps.

Only use the pull straps for exercises where the load really requires straps (the row bending bar for example).

To improve your “grip”, nothing better than the overhand deadlift.

So do not hesitate to place a few series of deadlifts at the beginning or at the end of the training in order to strengthen your grip.

Obviously, do not use pull straps during this reinforcement period.

Then gradually place the pull-ups in your program for the back, or outdoors during Street Workout sessions.