Many increased their pull-ups to 10-20 in two weeks. Here is what you need to try for a two-week period: -- Do your regular workout program, but for 10 straight days, do an additional 25-50 pull-ups. -- If you are only able to do fewer than five pull-ups: do 25 pull-ups for your daily plan below.
Beginners should start with assisted pull-ups once a week for three to four weeks, aiming for 10reps to build up muscle endurance and to get used to the movement.
If you can do 0 pull-ups, it's going to take you significantly longer than if you could do one or two. To tell you the truth, with 0 pull-ups, it would be reasonable to assume that you could reach 10 reps in 10-12 months, assuming you are not obese and you are just a bit overweight or simply not strong enough.
Fit and active women should be able to do at least 1 to 3 pull-ups in one set. Any number above 8 for men and 3 for women is very good. You are in the highest percentile if you can do 12 to 15 pull-ups or more with good form.
Thirteen-year-old males are expected to perform three pullups. Fourteen-year-olds are expected to perform 2 more reps for a total of 5 reps for meeting the 50th percentile. Fifteen-year-olds are expected to complete 6 reps; while 16-year-olds typically do 7 reps, and 18-year-olds do 8 reps.
An overhand grip pull-up is the hardest to do, because it places more of the workload on your lats. The wider your grip, the less help your lats get from other muscles, making a rep harder.
Many increased their pull-ups to 10-20 in two weeks. Here is what you need to try for a two-week period: -- Do your regular workout program, but for 10 straight days, do an additional 25-50 pull-ups. -- If you are only able to do fewer than five pull-ups: do 25 pull-ups for your daily plan below.
To master a pullup, you'll need motivation and determination combined with strategic training. Pullups use your lats and biceps primarily, while also recruiting your deltoids, rhomboids, and core. These are the muscles you'll need to strengthen.
Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don't already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.
When you commit to doing pull ups every day, your muscular endurance will skyrocket. This will also be helpful in other areas of your workouts, such as cardio and high intensity training. Your hard earned endurance will help you power through almost any other workout, which is super helpful.
If you've got a weak, flaccid core then you're not going to progress effectively with pull ups. There are a lot of moving parts in the pull up and weak links can limit your progress. Take some time to work on the little muscles, keep your core strong, and practice the un-sexy core work to improve your pull ups.
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 pull ups every day is not recommended for beginner fitness levels. Rest and recovery time is needed to ensure you avoid stress and strain on your joints and muscles. Add pull ups to your regular fitness routine, and perform them every two to three days to see the most benefit.
Pull-Up Sets and Reps
For Muscle Mass: Do 4 sets of 10 reps. Leave 1-2 reps in the tank for each set. For Strength: Perform 5 sets of 5 weighted reps. For Endurance: Use every minute, on the minute (EMOM) training here.
In addition to working your back, pull-ups strengthen and sculpt your shoulders, forearms, and chest (pecs). When properly performed, they also engage your abs, including your deep transverse abdominis, making them a great exercise for targeting many of the major muscles in the body.
Aim for 25 to 50 total pullups, three days a week (25 reps if you're a beginner). If you don't go to the gym, you can put a pullup bar in a door frame and pay a toll of a couple reps to walk through the door.
Pull ups are a great way to work your back, your arms, and your core muscles. If your core muscles are weak, you won't have core stability and strength necessary to pull off a successful, non-painful pull up.
There are two main things that make exercises (bodyweight or otherwise) harder for taller people: Range of Motion–If you have longer arms, you'll have a larger range of motion necessary to do a pull-up, than someone with shorter arms. If you have longer legs, squats will require a greater range of motion.
3. Keeps weight down: As you increase your body weight over the years, you will find your ability to do pull-ups more difficult. This is where most men fail in the pull-up exercise. They likely could do a pull-up if they were not 20-30 pounds overweight.
Men should be able to perform at least 8 pull-ups, and 13-17 reps is considered fit and strong. And women should be able to perform between 1-3 pull-ups, and 5-9 reps is considered fit and strong.
There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women. If you can do this many, you're considered an advanced athlete. However, you are still considered an above-average athlete if you can do more than 8 (for men) or more than 3 (for women).