What happens if you do pull-ups on the bar every day

What happens if you do pull-ups on the bar every day

These workouts should only be used as a challenge.

fitness treener

What happens if you do pull-ups on the bar every day for a month?

Pull-ups are a cool exercise for developing the broadest muscles of the back and one of the most effective for the entire upper body. There are many types of pull-ups that can shift the emphasis of the load to the muscle you need. Pull-ups with a narrow grip will more strongly utilize the biceps, while a wide grip will put more load on the back muscles.

Tehnika

• Võtke kangist kinni nii, et käed on õlgade laiuselt lahus.
• Before pulling up, slightly tense the shoulder blades and lower them down. Put your chest forward.
• As you exhale, pull the upper part of the chest to the bar with a powerful movement.
• Try to squeeze the bar firmly to better engage the muscles of the arms.
• Tehke liikumine, tõmmates küünarnukid tagasi, viige õlavarred kokku.
• On an inhalation, smoothly descend to the starting position.

What happens if you pull up every day

Because of the high efficiency of the exercise, many may want to train on the bar every day to maximize results. But it is better not to do so.

The process of building strength and muscle mass does not work on the principle of “the more the better”. Frequent training reduces athletic performance. Overtraining threatens to reduce immunity, depression, impaired concentration, decreased muscle efficiency and a drop in performance in sports.

You can do a pull-up every day, but only as part of a challenge to yourself. For example, you can do this exercise every day for a month and then return to your normal training regimen. For long-term results, doing the same exercise every day will not work.

What scientists say

Pull-ups are related to weight training, because we are working with our own body weight. Conclusions of scientific studies report that strength training with the same weight every day is ineffective for improving results. Especially when doing the same exercises day in and day out. The study involved men with experience with weights. Scientists found that even when training not to failure, the muscles needed 24-48 hours to recover. Which means that if you’re training for pull-ups every day, you won’t have time to rest.

Another meta-analysis says that the optimal training frequency for increasing muscle strength is twice a week using three standardized sets of seven to nine reps. This method applies to novice lifters, not highly trained athletes.

We can confidently say that grueling daily workouts are not the best way to increase strength and muscle mass. But as a challenge, it’s perfect!