Pull ups are the classic back workout, and you probably learned to perform pull ups as a kid. They are challenging, require minimum equipment, and are a helpful addition to your exercise routine at any stage of life. So,
Is doing pull ups everyday overtraining? Doing pull-ups every day can lead to overuse injuries and overtraining. Every muscle group needs a rest interval for proper growth. So you need to give rest days for every muscle group, especially for compound workouts that involve lots of big muscle groups and pull-ups. You can also incorporate different types of workout that work other muscles to not over-train or over-stress the same muscles every day.
Read on to find out everything you need to know about pull ups, such as is doing pull ups everyday overtraining, the major signs of overtraining, the benefits of doing pull ups everyday, and the best pull-up variations for beginners and advanced.
See also: Is Doing Push Ups Everyday Overtraining?
Table of Contents
Is Doing Pull Ups Everyday Overtraining?
You can overtrain if you do pull ups every day; it all depends on your intensity and results. The easiest way to ensure you are not overtraining is to listen to your body’s signals. There are two things to consider when you are training. First, you have to continue to overload your muscle so it will adapt and become stronger. Second, you have to give it time to rest to recover and adapt and become stronger.
To avoid overtraining, alternate upper-body compound movement pull-ups, pushups, bench presses, and shoulder presses with lover-body compound workouts the next day, deadlifts, squats, jumps, or lunges. So that all your upper body and lower body get proper rest and the right proportion of workout daily.
The main idea is you shouldn’t do high-intensity pull-ups every day; instead, give your body time to recover and rest. Therefore if you want to do pull-ups every day, ensure your intensity is lower.
You can perform low-intensity pull-ups daily or do a few pull-ups throughout the day, not both, all the time. Also, find what kind of setup works best for you.
What is Overtraining?
Overtraining is a psychological and physical condition that happens when the intensity of an exercise exceeds the capacity to recover. As a result, the body stops making progress and becomes weaker.
Overtraining usually occurs to people trained for a specific goal and trained beyond the body’s ability to recover. Most people think that training more challenging and longer will improve your physical skills. However, without adequate diet, rest, and recovery, your training routines can work against you, prevent your progress, and build muscle.
Sustainable growth and strength require a balance between diet, overload, and recovery. However, too much excess and too little recovery may cause symptoms of overtraining.
What Are The Signs of Overtraining?
I suggest you always listen to your body as it is one of the main signs of overtraining. Here are the main signs of overtraining.
1- Performance Decrease
Overtraining can cause your performance to decrease or plateau instead of improving.
As a result, you may have less strength, endurance, and agility, making reaching your health and fitness goals more challenging.
2- Lack of Motivation
Motivation is essential to reach your fitness goals. Without it, you will find excuses for not working out and performing push-ups.
When you overtrain, you may find it challenging to motivate yourself to work out due to mental or physical exhaustion. You might also feel like you are not making any progress. To avoid this, try to make positive changes like cross-training to feel excited again.
Insomnia can lead to stress, mood changes, and chronic fatigue. As a result, you may find it hard to relax and sleep, which reduces the crucial time your body and mind need to rest, repair, and renew during sleep.
4- a Compulsion to Exercise When You Shouldn’t
This feeling is called overtraining syndrome (OTS), a response to excessive exercise without adequate rest, resulting in perturbations of multiple body systems, including neurologic, endocrinologic, and immunologic, combined with mood changes.
5- Decreased Appetite
Another sign of overtraining is appetite loss, meaning you will consume less food required to keep you energized and balanced. As a result, you will start to lose weight.
Among other signs of overtraining, you will also experience irritation and agitation, recurrent injuries or muscle pain, fatigue, decreased immunity or illness, and you might get ill suddenly without explanation.
How Do You Stop Overtraining?
- Rest: Resting is as important as working and dieting. Take seven days off to fully recover if you have been working out hard at the gym recently and have overtraining signs.
- Hydrate: Keep yourself hydrated. The U.S. National Academies of Sciences, Engineering, and Medicine concluded that an adequate daily water intake is about 15.5 cups (3.7 liters) of fluids a day for males and about 11.5 cups (2.7 liters) of fluids for females.
- Massage: Schedule massages to help you relax physically and mentally.
- Cross Train: Add variations to your exercise routines. And try to do something different and new exercises. As soon as you feel that your body adapts, shake things up a bit.
- Active Recovery: Try to do an easy version of your training routine at least once or twice a week.
- Split Train – Vary the muscle groups of your exercise every day. For instance, on Monday, you exercise your legs; Wednesday, your arms; and Friday, your back and core.
- Be patient and kind to yourself; it will take several weeks to recover completely from overtraining, including proper rest, nutrition, and stress reduction.
- Always remember to consume protein and simple carbohydrates immediately after your workout. The protein will help you recover faster and build new muscle. Proper nutrition combined with adequate rest is when the real growth happens.
How to Do Pull Ups the Proper Way?
Pull-ups develop strength in your arms, upper back, and abdominals, according to The National Strength and Conditioning Association.
- Begin by placing your hands evenly on a bar slightly wider than shoulder-width with a pronated grip.
- Let your body hang entirely from the bar, with your elbows and hips fully extended, knees slightly flexed, and ankles crossed.
- Engage the core to stabilize your body and prevent arching of the back.
- Pull your entire body up by squeezing your shoulder blades back and down and flexing your elbows.
- Continue to pull your body upward until your chin is over the bar
- And then lower your entire body back to the original position in a controlled manner.
- Pull Ups Variation – you can increase your pull-ups’ intensity by wearing a weight belt to which weights are connected.
- Repeat as necessary.
Benefits of Doing Pull Ups Everyday
Pullups is a compound exercise that targets several upper-body muscle groups and your latissimus dorsi, the largest muscle in the upper body, according to the American Council on Exercise.
You can do a pull-up by gripping a high straight bar with an overhand grip and then pulling up so that your chin is at the bar level. Pull-ups help strengthen and develop your back, biceps, and forearms.
Always discuss with a doctor before starting a new exercise regimen.
1- Develop Your Back Muscles
The pull-up targets your back muscles and is one of the most effective workouts for strengthening your back.
A 2016 study found that performing a certain types of pull ups, especially wide and reverse pull-ups, may also lead to injuries. Make sure you learn the proper form of doing pull-ups.
2- Strengthen your Shoulder Muscles and Arm
Pull Ups also target your arm and shoulder muscles. If you do pull ups regularly, you will work your forearms and shoulders, especially if you are looking to improve your strength in these areas.
If you can’t perform full pull ups, you can start with assisted pull-ups to increase your strength as you progress to the full pull ups workouts.
3- Help Develop Grip Strength
Maintaining your body weight for one pull up requires some serious grip strength. It will be challenging at first, but you’re likely to start seeing some significant improvements within a week or two. And pretty soon, you will be the go-to jar opener among your family and friends.
Performing pull ups may help you improve your grip strength, which is crucial if you lift weights. It also can improve performance in various sports, including golf, tennis, cycling, rock climbing, and bowling.
A firm grip is also essential for performing your everyday life tasks, such as opening jars, carrying groceries, walking your dog on a leash, and gardening.
4- Pull Ups Help Develop Muscular Endurance
If you perform pull ups regularly, your muscular endurance will skyrocket, helping you in other areas of your workouts, including cardio and high-intensity training.
In addition, your hard-earned endurance will help you power through almost any other physical activity.
5- Increase Your Overall Body Strength and Fitness Level
Any physical activity can increase your overall fitness level. For example, when you are doing a pull up, you lift your entire body mass with the movement to improve your body strength and health.
Strength training is essential for promoting bone development and enhancing cardiovascular health, according to a study.
6- Pull Ups Promote Physical Health
Strength or resistance training with exercises including pull-ups may also increase your overall physical health.
Regularly doing strength training may help decrease visceral fat and help you manage type 2 diabetes, found a study.
Always discuss with your doctor before beginning to strength train, as it may not be safe for you.
See also: How Exercise Impacts Learning
7- Enhance Mental Health
Resistance training or strength is also advantageous for your mental health. Studies observed a positive correlation between strength training and the following:
- Decreasing anxiety symptoms
- Enhancing cognitive function
- Reducing fatigue
- Reducing depression
- And developing self-esteem
Pull Ups Add Variations to Your Workout Routine
If you perform the same workouts repeatedly, your body can begin to plateau after a while. However, by adding in new and challenging exercises such as pull ups, you may see significant improvement in your strength.
Pull Ups add variations to your workouts to improve how strong you feel and look.
Best Pull-Up Variations
Here are the top pull-up variations to provide you with variety for your training. Adding variations to your training will help you target weak areas and keep your workout productive, exciting, and enjoyable.
A study shows that there are no differences between suspension pull-ups and the other variations that occurred. The researchers concluded that only one muscular difference existed between pull ups variations. So choose any pull ups variations that suit you best.
Negative pull ups are an efficient way to build muscle and train for full pull ups. Physical therapists and athletic trainers call negative pull-ups “closed chain” workouts because your hands stay connected to the bar during the exercise.
The kipping pull-up is an effective full-body movement that improves coordination and agility, According to CrossFit.
L-sit pull ups
Doing an L-sit while you do pull-ups forces your back to engage more and keep a straighter and stricter position as you move up and down through your pull-up.
Archer pull-up is an advanced type of pull-ups, which requires a lot of strength. It will also help develop significant one arm strength and get you closer to the one arm pull up.
Pull up Hold
If you find yourself shaking while performing pull-ups, try pull-up hold exercise to get more solid control and muscle contraction for your pull-ups exercises.
Pull up hold will create more tension on your muscles and develop your endurance.
Plyometric pull ups
Plyometric pull-ups are an excellent way to build muscles and step towards the muscle-up. It involves pulling your body up so fast that you can release your hands from the bar.
Over time, you can add a clap or two to add a challenge to your pull-ups workouts.
Around The World pull-ups
Around The world pull-ups require near-constant tension on your muscles during the entire movement and are the next level up after mastering archer pull-ups.
Advanced Pull Ups Variations
One Arm pull-up
The one-arm pull-up is one of the most challenging bodyweight exercises you can do because it demands serious grip strength.
High pull up
High pull up is a different type of exercise, probably the second most challenging move because it forces you to give 100 percent of your effort, strength, and energy.
Commando pull-up is another significant variation of the regular pull-up, which will dramatically define your shoulders and your arms with full and rounder muscle definition in your arms.
Weighted pull-ups are also pull-up variation workouts that involve the usage of weights as part of the exercise. You do this exercise by adding weight plates to your body using a weight belt or vest.
How Many Pull Ups is a Good Workout?
It depends on your goals, recovery abilities, and workout experience. If you can already perform about 8 to 10, or if you are trying to get better at pullups, you can use the grease the groove method, a training principle used to gain strength and improve your ability to exercise. It involves practicing pull ups with many sets but with low reps.
For instance, if you have a pull up bar at home, you can do about 8 to 10 reps, or you do a few sets of 5 or 6 throughout the day. However, two to three times a week is generally good in regular workouts, again depending on your goals, recovery, and routine.
I would recommend you begin with two days a week, for a few months, and see how you feel and how the results are. Then you can gradually increase or decrease as you see fit.
When it comes to exercising, including doing pull ups, no one way fits everybody; you have to experiment for yourself.
Is Doing Pull-Ups Everyday Good or Bad?
Recovery is an essential but often neglected factor of a successful strength-training program. Your muscles grow when you are resting, not working out. If you do not give your muscles enough recovery time, they cannot improve and may even atrophy or weaken.
Beginners should rest at least 48 hours between full-body workouts. In contrast, advanced lifters, who work out at a higher intensity, should rest 72 hours between exercises that target the same muscle group. However, they can work out other muscle groups, recommends the National Strength and Conditioning Association.
You don’t grow muscles while exercising at the gym, but you grow them while sleeping and resting. Muscles develop through recovery and with the proper diet.
Doing pull-ups everyday depends on the volume and the specific intensity. If you are doing pull-ups everyday with other intense exercises, you will be overtrained. So take things easy and give your body time to recover and adapt.
Remember, your body is no machine. You get stronger on rest time, not while training. So give your body an adequate amount of rest and nutrition to support your training demands.