Pull-ups are a strength training staple and a popular compound bodyweight exercise; whether you’re building mass or cutting fat, they’re great for both, and an excellent way to measure your relative strength. Of course, many guys do pull-ups from a fixed bar every day, or every other day, and don't have any problems. Was also super skinny, so it helped. I can currently do 4 pull ups max, you start with 5 pull ups and you rest then you do 4 pull ups and you rest etc... until the last one, and everyday you add one more reps 5-4-3-2-1 , 5-4-3-2-2 , 5-4-3-3-2. Everyday pull ups In Strength Training. I started the program at 5-4-3-2-1. But you can compete against yourself by recording your progress. At first sight, there is nothing unusual in doing 20 perfect pull-ups except that only a handful of people can. After doing this for a few days, I took a break for a couple days to rub out an annoying shoulder glitch, and have been back at it for 4 days straight. But that is just my body and as we know everyone is different, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. It's only in one arm but pull ups seem to cause me more pain than things like OHP, and I'm pretty certain both my arms are doing the exact same thing :/. I'm also doing push ups every 3 days I can actually do 35 clean push ups in a row, (i'm doing the 100 push in a row program https://hundredpushups.com/test.html I started on week 3 level 3). Yup, I do the same and I have good success too, not as good as yours but I'm a little older then you :D, i'm doing this one https://www.youtube.com/watch?v=eGo4IYlbE5g. Use the 3RM example at the bottom of the article. :/. I believe Pavel Tsatsouline both coined the term "grease the groove" and developed the Russian Fighter Pullup Program. Here are five good reasons you should include pull-ups in your fitness routine: Versatility – You can do pull-ups anywhere, simply by lodging a pull-up bar in a doorway. Try it, but be very aware of how you feel. I do probably 250 pull-ups and chin-ups combined a week and started doing this amount while having elbow tendonitis from doing bicep curls and recovered just fine because I properly engaged my back and lats. Cheers! But there is more about this than just doing 20 flawless pull-ups. If you make a planning it makes it really easy. Or do you just want to be in good shape? Can't upvote this enough. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. The big difference is that the fighter pullup program can be done in one session, as long as you recover fully between sets. Hi there, sorry for the noob question, but what is meant here with "volume"? Hoping to get results like you. If you can do more than 6 but less than 10 pull ups, you should train with fewer sets (4-5), a moderate amount of reps (4-6) with small breaks in between (90-180 seconds). I do probably 250 pull-ups and chin-ups combined a week and started doing this amount while having elbow tendonitis from doing bicep curls and recovered just fine because I properly engaged my back and lats. According to the website he linked you should start with The 3RM Fighter Pull-up Program day 5, which is 4-3-2-1, then 4-3-2-1-1, ect. If your goal is an overall lean body and total body fitness, you might have to look further than push-ups and pull-ups. There aren't stats available on the percentage of the population that can do a pull-up. Obviously the need to have the pullup and dip bars readily available throughout the day and the freedom to do this every hour or so is also a big constraint. Count or weight pulled? The Essentials of Pull-up Training. Phase 2: From 5 Pull Ups to 10 Pull Ups; Phase 3: From 10 Pull Ups to 20 Pull Ups Phase 4: Advanced Pull Up Variations (like Single Arm Pull Ups!) Incorporate lower-body exercises too. A lot of people can barely manage 3 pull-ups. Not too long ago, someone contacted me out of the blue to ask for some pull-up training advice. When doing reps it is not the worse thing to take a … Press question mark to learn the rest of the keyboard shortcuts, https://www.strongfirst.com/the-fighter-pullup-program-revisited/, https://www.youtube.com/watch?v=eGo4IYlbE5g. The amount of work and time to achieve this strength benchmark for pull-ups is enormous, as you will find out. Really threw a wrench in my workout progress. Neutral grip pullups can hold this off, and rotating handles (gym rings or purpose-built handles) can often eliminate it entirely. Seems to me these "fighter programs" are largely inspired by the general philosophy of greasing the groove. The weighted pull-up can be easily loaded with 10, 20, and even 50+ kilograms (and more) with the use of a weight belt, making it a great upper body accessory lift to … The benefits of a strong back are loud and clear. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. A pull-up is a compound, pull-type exercise which works a large number of muscles in your back, shoulders, and arms at the same time. Anatomy and research has the answers. This article is about the latter. 1. If you’re doing it to build overall strength, pull ups are a great way to help with that. Dannggg that's some really good progress. If you can do 6 pull ups or less, you should train with lots of sets(5-7), few reps (2-5) and big breaks (3-5 minutes). I was doing 3 sets of 30 pull ups twice a week and thought it would be a good idea to switch to weighted pull ups instead. 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