Pull-ups are super effective at making your back, upper back, and biceps strong
Doing pull-ups can be super challenging, but they ensure you have a strong and fit upper body. And so, whether you are a seasoned gym-goer or a beginner, doing pull-ups consistently and fitting them into your strength-training routine, especially in the mornings, can yield a host of benefits.
Basically, pull-ups are super effective at making your back, upper back, and biceps strong. As with any exercise, you can do pull-ups daily, as it can help to maximise your gains and improvement.
What happens when you do pull-ups daily?
So, if you do pull-ups every day, you will see some results, although they will likely be less than they would be if you allowed yourself time to recover between sessions.
Even so, you also put yourself at risk of overtraining, which can have a few disastrous results. The potential results you may experience - both positive and negative—totally depend on various factors like your current fitness level and predetermined genetic response to resistance training.
The following are a few things you could expect to see when doing pull-ups every day:
Consistency
According to experts, pull-ups are technical, and so practicing them will help improve your coordination and movement efficiency when performing the exercise. Therefore, it can also help make you consistent with the exercise as your movements become better.
Improvement in muscular strength and endurance. If you are not already capable of doing 15–20 or more pullups in a single set, slowly you will see big improvements in your upper-body muscular strength. It means that you will be able to lift more weight for the same number of repetitions.
However, you can also improve your muscular endurance, meaning the number of repetitions can increase.
Help strengthen muscles
With regularity and consistency, resistance exercises like pull-ups help increase the size of your muscles; however, experts believe that you also need to balance it with a calorie surplus and get adequate protein intake.
Experts also say that increases in muscle size will likely be less than what you would experience if you had adequate recovery time because this process of muscle protein synthesis occurs at rest as opposed to during the workout itself.
Risk of injury
According to experts, the primary joints involved in pull-ups are the shoulder and elbow joints. And so, any repetitive movement causes overuse injury. Performing pull-ups every day would, in most circumstances, lead to an overuse injury.
The overall risk of overuse will depend heavily on how many pull-ups you do relative to how conditioned your joints are at the moment. On the other hand, if you’re very new to pull-ups or deconditioned, a few sets per day performed every day could lead to an overuse injury.
How many pull-ups should you do daily?
If you want to do pull-ups daily, you need to know how many are safe and effective. Experts say that while there is no perfect answer to this question, it totally depends on your current fitness levels. If you perform at least 1–2 pull-ups but are still set on performing them every day, start with 3–5 sets of just one pullup, which is probably a safe place to start.
However, if you are able to do at least 15 or more pull-ups in a single set before failure, doing a few sets of 10–12 pull-ups without going to muscular failure is probably safe to do every day.
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