How many sets and reps of pull-ups should I do?

Author: Janiya Dietrich  |  Last update: Thursday, March 16, 2023

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.

How many sets of pull-ups should I do a day?

Perform five to six sets in a day of as many reps as you can, but save a rep or two on each set. (For instance, if you can do eight reps going all-out, only complete six.) “You'll keep coming back to the pull-up bar throughout the day,” says Bruno, “like you were paying a toll to go on with the rest of your day.”

How many reps of pullups should I do?

Pepper those small sets throughout your routine—a single pullup in between sets of every other exercise in your routine is a good way to approach it. Aim for 25 to 50 total pullups, three days a week (25 reps if you're a beginner).

How much sets of pull-ups should you do?

You should aim to do at least three sets of however many pull-ups you can do with good form. What is this? For an intermediate lifter, performing sets of five to eight pull-ups per set will be an ideal number of repetitions. I recommend training the movement approximately two times per week.

How many sets of pull-ups per week?

Pull up workouts can safely be done with a 24-48 hour rest period between them, depending on your fitness level. Two to three sessions each week will keep you in good form and continuously build your upper back muscles.

Workout Routine for Maximizing Your Pull-up Reps! Calisthenics Tutorial by

How many pull-ups is considered 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).

Is it OK to do pull ups everyday?

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.

What is a good pull-up routine?

Start your timer for 10 minutes.
  • Do 1 pull-up. Rest 5 seconds.
  • Do 2 pull-ups. Rest 5 seconds.
  • Do 3 pull-ups. Rest 5 seconds.
  • Do 4 pull-ups....

How do I get stronger at pull-ups fast?

Now that you know how to do a pull-up, follow these ten tips to become proficient at this functional move.
  1. Do dead hangs. ...
  2. Train back twice per week. ...
  3. Try assisted pull-ups. ...
  4. Row your own bodyweight. ...
  5. Work on your grip strength. ...
  6. Don't forget your arms. ...
  7. Don't psych yourself out. ...
  8. Keep trying to do more.

Do pull-ups build muscle?

Pull-ups are a foundational strength training exercise that can help you build muscle, with nothing more than bodyweight and a sturdy bar. While they require upper body strength, core stability, and coordination, even beginners can work up to doing full pull-ups, according to fitness experts.

Why are pull-ups so hard?

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.

How many pull-ups by age?

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.

How many pull-ups is equal to one muscle up?


In order to gain the proper strength that will allow you to achieve the muscle up, you must, first of all, be able to perform at least 10 pull-ups in strict form.

How many pull-ups do Marines have?

Men need to complete between 18 and 23 pull-ups on their PFT, depending on their age, to get full marks. Women need between four and 12 pull-ups on their PFT, also depending on age, to get the full 100 points on that event.

Are pull-ups good for abs?

Pull-ups strengthen your chest, shoulders, arms, and core

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.

How long does it take to get good at pull-ups?

Train to do an unassisted pull-up in four to 12 weeks. Depending on the individual and how often you train for it, you can achieve your first unassisted pull-up in anything from four to 12 weeks. According to Dr Oluwajana, one of the most important things to remember is that you need to be consistent.

How do I get explosive pull-ups?

How to Nail an Explosive Pull-up:
  1. Start in a hanging pull-up position.
  2. As you begin the pull-up, accelerate your body so you get some momentum.
  3. At the top of the pull-up, keep the momentum going and as your head and shoulders pass the bar, let go of the bar.

Are pull-ups the hardest exercise?

Pullups are one of the most challenging workout moves that require serious strength. Think you've seen and done it all when it comes to fitness? No matter how long you've been working out, there's always room to improve and challenge yourself.

Do pull-ups increase punching power?

Pull-ups: Pull-ups are another exercise used universally by boxers to build strength and power in their boxing styles. Pull-ups primarily work the lats, but also work the biceps, trapezius, pecs and teres major and minor.

Can you get ripped with just pull-ups?

If you're just looking to build muscles in your arms, back and shoulders, then you can use a pull-up bar to get all kinds of ripped. Although the best way to maximize the effects of pull-ups is to incorporate them into a more comprehensive upper body routine.

Are pull-ups harder than push ups?

Pull ups are typically considered to be harder than push ups, this is due to three reasons, which include (1) the amount of weight you must lift (2) grip strength (3) and range of motion.

How many push ups equal a pull-up?

The push‐up to modified pull‐up ratio for the males was 1.57:1, whereas females demonstrated a ratio of 2.72:1. The results suggest that for our group of healthy recreationally active subjects, the upper body “pushing” musculature is approximately 1.5–2.7 times stronger than the musculature involved for pulling.

Does pull-ups increase testosterone?

Squats, Pull-ups, and Push-ups

These 3 workouts will boost testosterone levels just as effective as the aforementioned exercises. Total body workouts typically include squats, pull-ups, and push-ups and these should be done at least 3 times a week for the best results.

Do pull-ups build biceps?

Pull-ups are one of the best bicep-building exercises you can do. As an added benefit, these exercises help develop your chest and back muscles. You don't need a gym membership to build your guns — you can easily work out at home with pull-up bar exercises.

How can I increase my pull-ups in 2 weeks?

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.

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