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  1. #1
    NSCA - CPT smallguyjoe's Avatar
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    Question Pull ups EVERY Day!!!!!!!!! WHAT THE.... ????

    So, on the front page of bodybuilding.com is an article about building back width and thickness, and it suggests doing pull ups/chins (whatever ya wanna call em) EVERY DAY!!!!

    Hey, I'm all about doin em every day if it'll build my back up, but I thought that I was already on the verge of overtraining my back (according to a ton of people on here) 2x a week. Now bb.com is sayin train back hard, I guess, once a week but then do pull ups every day.

    If ya don't believe me... go check the article.

    I'm not saying I disagree with the article or agree... I'm just curious to hear opinions/thoughts on the idea of doin pull ups every day and what people think about that article on the front page.

    What are your thoughts people????
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  2. #2
    KNEES GO PAST TOES GoJu's Avatar
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    pullups everyday are a great way to 'grease the groove' so to speak, I feel pullups are one of those exercises you can train everyday and make gains, doesn't mean you have to go to all out failure every session, actually doing so everyday would be very detrimental, but if you do it without enough volume and intensity but leaving reps in the tank, you should be able to increase either in weight or reps the next day, for instance using a rep target training protocal where one day you do 20 total reps through some reps and sets and then the next day you do 22, the next day 25, and so on a great way to increase strength endurance on pullups.
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  3. #3
    Wat J.L.C.'s Avatar
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    Nobody on here has any concept of overtraining.

    Nothing wrong with pullups every day as long as you lay out a plan that isn't retarded.

    Worked really well for me.
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  4. #4
    Registered User Maxfits202's Avatar
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    this stuff happens all the time...everything contradicts everything else whether it be about training or nutrition.it really makes me mad sometimes. only way to find out is to try it i guess.
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    NSCA - CPT smallguyjoe's Avatar
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    Thumbs up

    Originally Posted by GoJu View Post
    pullups everyday are a great way to 'grease the groove' so to speak, I feel pullups are one of those exercises you can train everyday and make gains, doesn't mean you have to go to all out failure every session, actually doing so everyday would be very detrimental, but if you do it without enough volume and intensity but leaving reps in the tank, you should be able to increase either in weight or reps the next day, for instance using a rep target training protocal where one day you do 20 total reps through some reps and sets and then the next day you do 22, the next day 25, and so on a great way to increase strength endurance on pullups.
    Sounds good. I may give it a go, and see how my body responds. Thanks for the reply

    Originally Posted by J.L.C. View Post
    Nobody on here has any concept of overtraining.

    Nothing wrong with pullups every day as long as you lay out a plan that isn't retarded.

    Worked really well for me.
    Well, that's cool it worked for you! Nice! Yeah, I think I'm gonna try it

    Originally Posted by Maxfits202 View Post
    this stuff happens all the time...everything contradicts everything else whether it be about training or nutrition.it really makes me mad sometimes. only way to find out is to try it i guess.
    I agree that the only way to find out is to try it yourself. That's why I recently started training back, chest, legs 2x a week. Many people say it's overtraining, and it very well may be... but i wanted to see how my body responds to it, b/c there are some who train a lot and are beasts - and they're natural too.

    Thanks you guys for the replies
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  6. #6
    The Street Athlete Street Workout's Avatar
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    Also, everybody is different, it may work for you and it may not. Personally, when I got into doing pullups heavily, I was doing them 2-3 times a week. And my back got huge very quickly. Try it like others have said, the most it can do is not work with proper technique.
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  7. #7
    **** your straps yabbayabba's Avatar
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    Haven't read the article but I doubt its saying you should goto failure everyday. Do like GoJo said and do a few everyday.
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  8. #8
    Registered User Lol312's Avatar
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    You dont overtrain in a week aswell. It may just be some advice to shock your body into growing or something like that. It takes months sometimes to overtrain. But i hear pullups are alright to do every day.
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  9. #9
    Registered User Gaffigan's Avatar
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    Originally Posted by J.L.C. View Post
    Nobody on here has any concept of overtraining.

    Nothing wrong with pullups every day as long as you lay out a plan that isn't retarded.

    Worked really well for me.
    I agree 100%. People think they're OT if they do cardio on a "day of rest".

    Yeah, Chins are a good thing to do everyday if you want to increase your repetitions (or if you just need to work on your Back).
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  10. #10
    IQ: 69 Duckenheimer's Avatar
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    I think this could apply to just about any exercises.

    I 'greased the groove' with Chins Dips when I started training. Worked great.

    In a few weeks I'm gonna try it for the military press, because my shoulder strength is lagging.

    Very important however not to go near failure... With chins right now I do 3 reps, no more, no less. But I do it literally every time I walk past my weights room door. Which is five days a week and can vary from 3 to 15 sets a day. Last week I did it with bodyweight, now I do it with 10kg, next week I will do it with 15kg.

    For 10-12 days I've been greasing the groove in Chins... So at the start I could do 5 Chinups with 3kg. Now I can do 3 chinups with 20kg. And my strength gains were moving slowly but surely for the last couple of months in that exercise TILL I greased the groove again.
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  11. #11
    giggity giggity giggity Starz's Avatar
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    this goes for pushups too right? i was reading mens health like a year ago (I WAS DESPERATE OK?? lol) and they said that doing pushups between your chest workouts would get blood circulating into that area, thus helping you recover faster and helping you get stronger at the same time. i dont mean to steal your thread, but what do guys think of that?
    "ive been working on my biceps with 35pounds with each arm doing 20 reps each, 8 sets and i cant out grow them for some reason? my goal is to do 10 sets so i can out grow them and move on to 36 pounds. am i doing something wrong?"

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  12. #12
    IQ: 69 Duckenheimer's Avatar
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    Originally Posted by Starz View Post
    this goes for pushups too right? i was reading mens health like a year ago (I WAS DESPERATE OK?? lol) and they said that doing pushups between your chest workouts would get blood circulating into that area, thus helping you recover faster and helping you get stronger at the same time. i dont mean to steal your thread, but what do guys think of that?
    I'm sure it works for pushups and any other exercise that you wish to specialise in strength in.
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  13. #13
    DYSFUNCTIONAL strength I dont work at Ballys's Avatar
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    spend a little time in ranger bat and then i think you'll know what overtraining is. lol. you have to experience it first hand to really know what it is/feels like.
    If what I see does not amaze me, I am not looking hard enough.

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    Perfect example of a muscle adapting to a circumstances is your neck. You have to hold your head up basically 16 hours a day but it still doesn`t get tired. Muscles can get used to basically anything.
    Last edited by Squinky; 08-03-2007 at 03:39 PM.
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    By the way, I love this quote:

    "Vitaly Regulyan, one of the top Russian benchers, does fifty to seventy heavy sets per lift! What are YOU waiting for? A permission from Mike Mentzer? Up the volume!"

    This doesn`t mean this applys universally to everything, but it has a point.
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    Originally Posted by Street Workout View Post
    Also, everybody is different, it may work for you and it may not. Personally, when I got into doing pullups heavily, I was doing them 2-3 times a week. And my back got huge very quickly. Try it like others have said, the most it can do is not work with proper technique.
    Agreed. With me , it was once a week, varying grips and widths, suuuuuuper slow (4 sec up, 1 sec squeeze, 4 sec down), and I ended w/ light weight (ish) super slow bent over rows. My back really grew from that.

    Try it, see what happens. It def sounds like over training to me, IF you're doin a reg. bodybuilding routine along with it, but...
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    NSCA - CPT smallguyjoe's Avatar
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    Thumbs up Wow... Thanks Guys!!!!

    Thanks for all the replies

    I may try it and see... I'm thinkin try to work up to 3 sets of 10 w/ body weight. I can do 15 reps fresh on my first set now.

    My currnet back routine is this:

    Tues -
    -weighted pull ups/drop the weight do body weight superset w/ t-bar rows
    -bentover barbell rows superset w/ pull ups to neck (body weight)
    -dumbbell shrugs
    -incline curl dropset
    *3 sets except for incline curls - just one or two dropsets

    Fri -
    -close grip chins superset w/ dumbbell curl
    -one arm dumbbell row superset w/ hammer curl
    -v-grip pull ups superset w/ v-grip pull downs
    -concentration curls
    *3 sets except for concentration curls - maybe 2 sets

    I'm gonna try doin the pull ups somewhere either at the beginning or at the end of my other workouts... so I'll get 10 for the 1st set... go for 10 again... and go for 10 again. If I do it great... if not my goal will be to do 3 sets of 10 every day... if I find that it's hurting my workouts or my back workouts then I'll stop or not do as much to see how that works.

    Thanks for all of the opinions/suggestions
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  18. #18
    IQ: 69 Duckenheimer's Avatar
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    Originally Posted by smallguyjoe View Post
    Thanks for all the replies

    I may try it and see... I'm thinkin try to work up to 3 sets of 10 w/ body weight. I can do 15 reps fresh on my first set now.

    My currnet back routine is this:

    Tues -
    -weighted pull ups/drop the weight do body weight superset w/ t-bar rows
    -bentover barbell rows superset w/ pull ups to neck (body weight)
    -dumbbell shrugs
    -incline curl dropset
    *3 sets except for incline curls - just one or two dropsets

    Fri -
    -close grip chins superset w/ dumbbell curl
    -one arm dumbbell row superset w/ hammer curl
    -v-grip pull ups superset w/ v-grip pull downs
    -concentration curls
    *3 sets except for concentration curls - maybe 2 sets

    I'm gonna try doin the pull ups somewhere either at the beginning or at the end of my other workouts... so I'll get 10 for the 1st set... go for 10 again... and go for 10 again. If I do it great... if not my goal will be to do 3 sets of 10 every day... if I find that it's hurting my workouts or my back workouts then I'll stop or not do as much to see how that works.

    Thanks for all of the opinions/suggestions
    I wouldn't do 3 sets of 10 a day if all those sets are going to be hard. If you can get 10 reps, sets of 5 would make more sense (for greasing the groove)
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    Still admirin Xmas brah? BaSsSiKk's Avatar
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    Everytime I walked past my pullup bar I would do some wide grip pullups...my back grew...end of thread lol
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    Maaan... they just give away the secrets for free at this site, don't they?

    I do pullups every workout, (3x10, varied grips) and heavy weighted pullups on back day.

    About once a month, somebody tells me I'm "overtraining" while I do it, too.
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    The trick is to do them often enough to make them relatively easy, and eventually slow twitch work (and as slow twitch fibers recover fast you can do a couple sets every day without having to count it as part of your workout routine).
    It's UriEl btw

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    Originally Posted by Uriel_da_man View Post
    The trick is to do them often enough to make them relatively easy, and eventually slow twitch work (and as slow twitch fibers recover fast you can do a couple sets every day without having to count it as part of your workout routine).
    that makes absolutely no sense lol you cant turn a lift into a "slow twitch" movement.... your muscle fibers will just get stronger doing this.
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    Originally Posted by Duckenheimer View Post
    I wouldn't do 3 sets of 10 a day if all those sets are going to be hard. If you can get 10 reps, sets of 5 would make more sense (for greasing the groove)
    Thanks for the tip! I just got back from the gym and did 10/10/8... the reps weren't too hard - I just did bi's and chins yesterday too What I did today was a tri-set w/ deads/squats/pull ups - it was pretty cool. It would've been better if I had felt well - I think my allergies are actin up - I keep sneezin and my head's killing me.

    I'll see how the 3 sets of 10 goes 1st I think.

    Originally Posted by SunilBassi View Post
    Everytime I walked past my pullup bar I would do some wide grip pullups...my back grew...end of thread lol
    Nice! My back's grown pretty well from just doin em once a week, but I'm gonna find out how well it grows from this method. Thanks for the reply... it's cool to see that it's worked well for many others.

    Originally Posted by DownAztlan View Post
    Maaan... they just give away the secrets for free at this site, don't they?

    I do pullups every workout, (3x10, varied grips) and heavy weighted pullups on back day.

    About once a month, somebody tells me I'm "overtraining" while I do it, too.
    Hahahahaha! Nice! You look like awesome, bro! Totally ripped and good size! Maybe you should PM me some of your other secrets / tricks to becomming a beast If ya get some time I'd like to know some other tips on how to improve mostly my tri's, bi's and traps

    Originally Posted by Uriel_da_man View Post
    The trick is to do them often enough to make them relatively easy, and eventually slow twitch work (and as slow twitch fibers recover fast you can do a couple sets every day without having to count it as part of your workout routine).
    Sweet! Thanks, buddy
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    Originally Posted by goawayfat View Post
    that makes absolutely no sense lol you cant turn a lift into a "slow twitch" movement.... your muscle fibers will just get stronger doing this.
    And as your muscle fibers get strong body weight becomes a lower 1RM percentage and fast twitch fibers stop being used for them as the slow twitch ones are enough.

    Basicly the same as push ups or sit ups. At first they are taxing on the body but as the muscles become stronger they become easy and not taxing in a metabolic sense at all.
    It's UriEl btw

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    Originally Posted by Uriel_da_man View Post
    And as your muscle fibers get strong body weight becomes a lower 1RM percentage and fast twitch fibers stop being used for them as the slow twitch ones are enough.

    Basicly the same as push ups or sit ups. At first they are taxing on the body but as the muscles become stronger they become easy and not taxing in a metabolic sense at all.
    I'm not saying your wrong (I very well may be ignorant), but do you have anything to back up this idea ie- articles, studies, etc? It goes against everything I know.

    If your doing only a few reps here and there, your not going long enough for it to be slow twitch, unless your doing very very slow reps. And even so, like you said, as your 1rm increases, then it could become a slow twitch movement. However, your 1rm would have to involve dangling a ton of weight from you to make BW primarily slow twitch. Not to mention inorder to increase your 1rm, you would have to use progressively heavier weights, which would keep the movement fast twitch. No matter how many BW reps you do, your 1RM isnt going to go up unless you go heavy.

    and your pushup and situp example makes zero sense... can you describe what your definition of "a metabolic sense" is?
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    Overtraining means you train too aggressively and push your limit to too much of an extreme so that you can't recover from it.

    If you eventually adapt to doing something normally then it shouldn't stress your system that much. After all, we can jog each day and not get overtrained.

    I like to do a chinup every time I enter and exit my bedroom. If you space it out well enough and stop short of failure, then I doubt it'd overtrain you.
    Originally Posted by goawayfat View Post
    that makes absolutely no sense lol you cant turn a lift into a "slow twitch" movement.... your muscle fibers will just get stronger doing this.
    Even though fast-twtich muscles are more prone to it, slow-twitch fibres can also hypertrophy. While some movements are so intense you may never be able to eliminate fast-twitch, you can certainly increase the amount of force you can generate with slow-twitch fibres to make them more predominant in a movement.

    There's also the idea that you selectively tap into only a portion of your maximally recruited fast-twitch fibres, and as some tire out, you use the other ones, and when those tire out, the original fast-twitches have been rested. I'm not sure how that works though, lol.
    Last edited by Tyciol; 08-04-2007 at 04:18 PM.
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    Originally Posted by goawayfat View Post
    I'm not saying your wrong (I very well may be ignorant), but do you have anything to back up this idea ie- articles, studies, etc? It goes against everything I know.

    If your doing only a few reps here and there, your not going long enough for it to be slow twitch, unless your doing very very slow reps. And even so, like you said, as your 1rm increases, then it could become a slow twitch movement. However, your 1rm would have to involve dangling a ton of weight from you to make BW primarily slow twitch. Not to mention inorder to increase your 1rm, you would have to use progressively heavier weights, which would keep the movement fast twitch. No matter how many BW reps you do, your 1RM isnt going to go up unless you go heavy.

    and your pushup and situp example makes zero sense... can you describe what your definition of "a metabolic sense" is?
    Motor units (muscle fibers) are recruited based on the force required of the whole muscle, and always from the slowest to the fastest (the fastest of them all only being fired during 1 rep max attempts). So any activity, while maybe not taxing mostly on the slow twitch fibers, will still use them. When you pick up a glass of water to drink it, it doesn't matter if you only did it once and therefore not for long enough to tax your type Ia fibers, they were still the fibers that performed the work, the load was far too low to recruit any fast fibers.

    As to how this translates to my point: when you first do pull ups let's say your bodyweight is 80% of your 1RM. This means you will recruit roughly all fibers up to Type IIA, and maybe a few type IIx (things aren't all or none, there isn't a line where all type IIx start firing, it's more of a gradient, the slowest of the typeIIx will fire at the beginning of the gradient, and the fastest of the type IIx are the ones I mentioned earlier that will only fire at 1rm attempts). Do it often and your muscles will obviously become stronger, pushing your 1rm higher. Let's say you do pull ups every day for a month, and by the end of it you're doing 20 pull ups in a row. Now a bodyweight pull up is more like a 70% 1RM. This means probably no typeIIx and less typeIIa fibers will fire, hence a bodyweight pull up becomes a slow twitch movement. While it is true that the 1RM would be pushed higher faster by adding resistance, it's still obviously it goes up with bodyweight only, as so many people manage to get a tonne of pull ups in a row simply by doing bodyweight ones all the time.

    By "in a metabolic sense" I mean as in being taxing in a matter of causing a significant drop in nitrogen balance due to muscle fiber breakdown due to resistance training. Everytime you lift weights close to your 1RM you both damage the muscle fibers and stimulate them to produce growth factors, both of which will result in them afterwards drawing amino acids from the bloodstream to rebuild. If they are damaged enough to make a considerable difference in amino acids level then the rest of your body will have less to work with (and this is why one must limit his overall training volume, if we all did 50 heavy sets a day our muscles would be drawing so much protein from the bloodstream to rebuild that we wouldn't be able to supply them with that protein fast enough, and they'd end up breaking themselves and other structures down for the protein, and this is what we call metabolic overtraining (nitrogen balance being used as the indicator, since only amino acids have nitrogen)).

    A slow twitch dominant/low muscle fiber threshold/"easy" weight doesn't cause enough of a muscle fiber damage nor growth factor production to make a difference big enough to count it into the "overtrainingmeter", so you can do it on a regular basis without the fear of overtraining.

    As for sources I'm already past my bedtime so no time to go find any, but if my word isn't enough for it just google for motor units recruitment pattern or something like that, shouldn't be too hard to find.
    It's UriEl btw

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    easiest vs hardest

    correct me if im wrong.

    underhand pullup is easier and overhand pullup is harder.

    as far as the different grips also which is easier and which is harder? wide vs narrow.

    just some general advice. me being very weak compared to some of you I can only do like 6 underhand pullups and 4-5 overhand pullups per set.
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    Originally Posted by dwilson3k View Post
    correct me if im wrong.

    underhand pullup is easier and overhand pullup is harder.

    as far as the different grips also which is easier and which is harder? wide vs narrow.

    just some general advice. me being very weak compared to some of you I can only do like 6 underhand pullups and 4-5 overhand pullups per set.
    It depends on the person to some extent, but generally, underhanded is easier than overhanded, and a narrow grip is easier than a wide grip.
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    Originally Posted by dwilson3k View Post
    correct me if im wrong.

    underhand pullup is easier and overhand pullup is harder.

    as far as the different grips also which is easier and which is harder? wide vs narrow.

    just some general advice. me being very weak compared to some of you I can only do like 6 underhand pullups and 4-5 overhand pullups per set.
    Yeah, I think underhand, which I call chin ups, are easier than overhand, which I call pull ups. The wide grip pull ups are the hardest from my own experience and from what i've heard they work your back the most.

    4-5 reps per set is good, bro! That's where I started about this time last year... now I can get 15 reps on my first set and do 6 reps w/ a 45 lb plate Just keep doin em every week... maybe even more than once a week evidently
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