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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. I still do this weekly amount of pull-ups and chin-ups and feel great. About eight years ago I got a door gym and started doing chin-ups and pull-ups. The whole key to maximizing the potential of each exercise is to utilize proper form and technique. Rest for 2 more minutes and move to the last part of the workout. I'm 6' 205lbs (~93kg). A chin-up, on the other hand, is a sort of pull-up but involves an underhand grip, which works different muscles. Not sure why such a huge difference but it's probably because my back and forearms need more work. Pull ups are also great for working your biceps. Now, there are many good ways to incorporate weighted pull-ups into your routine, and I'll cover the top two basic methods. I did 16 and half lol. Agness says: August 8, 2017 at 3:41 pm Thanks, Barry! For dips and pull ups for strength purposes perform them strict. Makes a huge difference. And if you can perform 15 reps of body weight pull ups then you will be training for endurance strength. Although I didn't challenge myself the first couple of years, same routine week in and week out (5x8, three times a week, no extra weight), and didn't eat enough, I managed to gain about 4 kilos of body mass. After the 2 minutes are over, you are going to perform a regular pull up set. When I was younger I did your basic push ups and crunches without seeing much of a result. OP – I think six is a great number. I weighed 84.3kg yesterday morning. Haha I can imagine. 22:00 If work out day gainer/protein (300-600 kcal), if not: banana and protein bar. One set of one to five: awesome! Well, at least writing out all of this makes me more motivated to go work out. When I was a teenager I would approach 20, but not all of them were clean as in there was some jerking motion in the beginning of the pull up on the last 5-8 pull ups. Keep at the pullups and you'll be doing 15+ in no time. A magnificent number of pushups in this age range would be 32 to 33 redundancies. For a better experience, please enable JavaScript in your browser before proceeding. I can do 10 pullups (dead hang, palms away from me) and I have skinny chicken arms. Just keep at it and you'll increase your strength. The lats are primarily focused during pull-ups and chin-ups, and there are a slew of assisting and stabilizing muscles that go along with the action. We’ll definitely try Australian pull ups! When I started doing pull ups again I could only master 5, which was truly embarassing for me remembering how good I was in my teen years. JavaScript is disabled. The pull up works your back, specifically the lats in the upper quadrant. When I was younger I did your basic push ups and crunches without seeing much of a result. You entire upper body will get stronger. I've also made room at home for a barbell and bench that I'm going to incorporate into my workout going forward. Now I am 5'10 1/2 and 200-201. By losing body fat, the pull up becomes MUCH easier. 1) Doing a weighted pull-ups phase of almost exclusively heavy pull-up training for 3 … If it took you 20 sets of 5 reps (arbitrary numbers), then by the end of the month, it might only take you 10 sets of 10 reps to complete all 100 pull-ups. Pull ups and Dips are great exercises to build your arms and lats even further while maintaining the good feel of your body. The pull-up could be referred to as a milestone exercise. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. I was able to do six pullups without issue (with proper form) -- I quite surprised myself! I'm 5' 10", 205, relatively muscular. By the time you get up to 10 pullups (again. Posey, who teaches a pull-up class at the James Wesley Marsh Center at Marine Corps Base Quantico, Virginia, says it does not take a great deal of time to get a Marine from zero pull-ups to many. This movement is often underestimated in its importance. 0 0. My flagship fitness program called BuiltLean® Transformation helps you lose fat consistently every week. I was 255 two years ago and couldn't do shit, I did 19 yesterday. Should have clarified: palms in (so really chins rather than pullups) and a bodyweight of at least 220. 3. Incorporate lower-body exercises too. This is the result. If you can already do 25 or so, go for 100 each day, if you have the time. Then I moved and did not have access to the pull up bar anymore. Palms facing toward me, I could probably do 12-15, depending. Five years ago I started doing weighted chins/pull ups and taking protein supplement and that's when the real change started to happen. Navy basic training, or boot camp, is a 7- to 9-week training program designed to prepare recruits for life in the Navy. You likely get better at doing pull-ups. Pullups respond to volume, so if you want to do more, do as many sets with as many reps as you can, twice a week. Pullups respond to volume, so if you want to do more, do as many sets with as many reps as you can, twice a week. Palms facing towards or away? Just wanted to add/clarify (the information is fine) some insight on the quoted part: You're basically adding the biceps brachii into the mix during chin-ups, whereas they don't innervate the same during pull-ups (that would just cause you to want to turn your knuckles to your face, which you can't do 'cause of the bar). The last 7 not so. 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