How many times a week you should do pull-ups on the bar to get stronger

How many times a week you should do pull-ups on the bar to get stronger

Distribute the load correctly to achieve results.

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How many times a week should you do pull-ups on the bar to get stronger?

Pull-ups on the bar – an effective exercise for developing strength, which is very much loved by men. Effective, but also quite difficult at the same time. Very often beginners have questions: how many times a week you need to pull up to increase strength, and how many repetitions to do in one approach.

There are several types of this exercise that shift the load to the muscle you need. For example, pull-ups with a narrow grip involve the biceps more, and with a wide grip the load falls on the muscles of the back. So prioritize your workouts before you train. Read more about what types of pull-ups exist here.

What muscles are worked during pull-ups

• Back: broad muscles, trapezius, rhomboids, round muscles.
• Chest: large and small pectoral, anterior serratus.
• Arms: biceps, triceps, delts, forearms.
• Cortical muscles.

Researchers conducted a study in which they analyzed two types of training: low-frequency training once or twice a week and high-frequency training three or more times a week. The researchers took one muscle group with an equal amount of training and concluded that it is better to adequately distribute the load over seven days than to perform the entire training volume in one or two days.

For example, divide 10-15 lifts over three days instead of doing them in one or two days. Firstly, this variant of training is more effective from the point of view of the nervous system. Secondly, as practice shows, the movement will be mastered better with good concentration, and severe fatigue with a large number of approaches will reduce attention. It is better to do three quality approaches of six to eight pull-ups three times a week than 10 approaches in one workout. It will turn out that in seven days, with the correct distribution of the load and taking into account your physical data, you will need to pull up from 70 to 100 times.

How to pull up correctly

• Grasp the bar with hands shoulder-width apart.
• Before pulling up, slightly tense your shoulder blades and lower them down. Push 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.
• Make the movement by pulling back the elbows, bring the shoulder blades together.
• On an inhalation, smoothly lower to the starting position. Keep the back muscles in tension during the entire exercise.

How to get stronger with pull-ups

Each workout, do pull-ups with a different weight, as the same weight is ineffective for improving results. Your muscles need time to recover, so alternate between three types of workouts: light, medium, heavy.

Master the technique of the exercise and try to avoid unnecessary movements – they will only waste the energy of your muscles.

Use additional weights after you have learned to perform six to eight repetitions in three approaches with your own weight. Add weight around 5-10% of your previous weight. It is important that this is not at the expense of technique.

Remember that infrequent or too frequent training is not a good option for strength development. Also, grueling workouts are not the best way to increase muscle strength. Use different variations of pull-ups. Add exercises to develop arm strength and grip strength.