Overtraining: Performing pull-ups too frequently without adequate recovery can lead to muscle fatigue and increased risk of injury. Inadequate Progression: Jumping into high volumes of pull-ups without building the necessary strength can lead to injuries. It's important to progress gradually.
Many professionals recommend skipping pull-ups for daytime potty training. Instead, go straight to underwear so your baby understands how it feels when they pee. Pull-ups have similar absorbency to diapers, so it may confuse your child to have pull-ups on during potty training.
Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you. Start from a dead hang. Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!) Flex your stomach, pull your body until your chest touches the bar.
Achieving a full set of 20 pull-ups isn't something everyone can do when starting out. Only doing a couple of “ugly” reps, say 5 or 10 isn't going to get your muscles going too much either. Doing around 20 reps per set sounds like you'd be taking things seriously though.
As a general practice, doing a 3 sets of 8 reps routine with 60-90 seconds rest between sets is a good place to start to stimulate the muscles to grow. You can then progress to 3 sets of 9 reps, 3 sets of 10, and building up all the way to 3 sets of 15 repetitions.
THE PULLUP IS a valuable bodyweight exercise that you can use to build strength and muscle, specifically in your back. There are real-world payoffs, too—if you've ever done activities like rock climbing or other activities that put you into a hanging position, this is an invaluable exercise.
The reduced flexibility and range of motion due to muscle hypertrophy may limit the bodybuilder's ability to execute pull-ups with proper form and strength.
You can do pull-ups everyday but that won't allow your muscles time to rest, heal, and grow. This means that you won't get bigger muscles in a short period. The best approach would be to have at least a day of rest in between pull-up sessions.
The problem with pull-ups is that because it's a body weight exercise, you literally are starting with your maximum weight. So if you're not naturally strong enough to pull yourself up and bring yourself back down and pull yourself up again, you aren't going to be able to complete even one repetition.
Your lower trunk holds the largest muscles in your body, your glutes and legs. The muscles of your upper trunk, your arms and back, have less mass. It takes a ton of effort to generate enough power against gravity to move all that posterior chain weight through space using only your upper body. Basically, you're heavy.
As you can see in the image above, a perfectly sized pull-up diaper should have a snug (not tight) fit around the waist and legs, and it should come up just below the belly button. If the diaper is too large, you will notice gaps around your legs, especially when the diaper is full. Those gaps will lead to leakage.
Pull-ups are associated with shoulder injuries such as subacromial Impingement, tendinopathies and rotator cuff tears. The chances of shoulder impingement increase with a wide grip due to relatively less shoulder blade protraction/retraction.
Watch the video for more information, but the cliff notes: although Pull Ups are convenient, at times they may hinder and prolong bed wetting. If your child is potty trained but wears a Pulls Up/diaper at night, never having tried a night without them, there may be less incentive to potty train.
The most common cause of shoulder pain with pull ups is shoulder impingement. This is when the rotator cuff tendon and shoulder bursa are compressed under a bone on the shoulder blade. Common factors associated with shoulder pain during pull ups: Lack of rotator cuff strength or poor muscle activation.
Strengthens Upper Body Muscles
Pull ups and chin ups are a multi-joint movement, meaning that they engage multiple muscle groups (lats, biceps, shoulders, and upper back). They promote overall upper body muscle development and can lead to some serious strength gains.
Cons: Higher Difficulty: Pull-ups are generally considered more challenging for beginners due to the wide grip and the requirement of significant upper-body strength. Less Bicep Emphasis: While biceps are engaged during pull-ups, their activation is secondary compared to back muscles.