What happens to your body if you do 100 pull-ups every day for 30 days? Keep scrolling to find out.
BOXROX has previously covered similar ideas before. We talked about what happens to your body if you do , , and . Now we have arrived at another freak fitness challenge with the pull-up.
The pull-up is regarded as one of the hardest bodyweight exercises a person can do for their upper body. It is not difficult to find people who can do 10 or 20 push-ups without taking a break and not be able to do more than a couple of pull-ups in a row.
The pull-up is fairly simple in its goal: hang from a bar and pull your entire body up until your chin is cleared above the pull-up bar and then lower your body back until your arms are fully stretched.
Pull-ups are a great exercise for building upper body strength, and they offer numerous benefits, including:
Overall, pull-ups are an excellent exercise for building upper body strength, improving posture and grip strength, and increasing cardiovascular endurance.
With those benefits of the pull-up, does doing more pull-up equal more benefits? What happens to your body when you do 100 pull-ups every day for 30 days? Let’s find out.
First of all, chances are you probably should not be doing this fitness challenge as it is very taxing on the body and you need to let your muscles rest before targeting them again.
This challenge is, indeed, only for reference, but if you do decide to test your body, this is what you can expect from it.
For this article, we are taking into consideration the results of two YouTube videos in which people did 100 pull-ups every day for 30 days. They are from and .
The videos are below:
Beginner, Intermediate, and Experienced Athlete do 100 Pull-Ups Every Day for 30 Days
Brandon Williams Does 100 Pull-Ups Every Day for 30 Days
The results can vary depending on a few aspects such as genetics and level of fitness/strength.
In Browney’s video, you can see that there wasn’t much visual change for the athletes who did the challenge. The experienced athlete did make gains in his back muscles.
However, in terms of strength, participants got better. Before the challenge, they tried to do their max pull-up without breaking. They re-did the test after the 30-day challenge. Except for the intermediate athlete, they all improved in the max-pull-ups unbroken and also how long it took to do 100 pull-ups in total.
Brandon Williams talked about how gruelling it was for the first few days. “Both my biceps and my back were super sore,” he says. Halfway through the challenge, though, he changes his grip to a hammer curl pull-up grip.
However, he says he noticed the biggest visual change in his body. “My shirts have started to feel smaller on me, like I’m filling them out more, so I’m pretty sure I gained a pretty decent amount of muscle.”
Pull-ups primarily work the following muscle groups:
In addition to these primary muscle groups, pull-ups also work the muscles in your chest, upper back, and core to a lesser extent, providing a comprehensive upper body workout.
While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.
Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.
Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts.
A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.
It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.
There are many popular progressions to achieving the required strength to do pull-ups. They include the ring row, banded pull-ups, and negatives (jumping up and slowly lowering down).
In addition to progressions, you’ll need solid and consistent practice.
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