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 100 push-ups a day for 30 days, 100 squats, and 100 sit-ups. 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:
- Increased upper body strength: Pull-ups primarily work the muscles in your back, shoulders, and arms, helping you build strength in these areas.
- Improved grip strength: Since you need to hold onto the bar while doing pull-ups, this exercise can help improve your grip strength.
- Better posture: Pull-ups can help improve your posture by strengthening the muscles in your back and shoulders, which can help you maintain proper alignment.
- Improved core stability: Pull-ups require you to engage your core muscles to maintain proper form, so they can help improve your overall core stability.
- Increased cardiovascular endurance: Doing multiple reps of pull-ups can get your heart rate up and challenge your cardiovascular endurance.
- Versatile: Pull-ups can be performed with various grip positions and can be modified for different fitness levels, making them a versatile exercise.
- Can be done anywhere: Pull-ups can be performed with a simple bar or even a tree branch, so they can be done anywhere.
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.
100 Pull-Ups Every Day for 30 Days
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.
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.”
What Muscles do Pull-Ups Work?
Pull-ups primarily work the following muscle groups:
- Latissimus Dorsi: Also known as the “lats,” these are the large muscles in your back that are responsible for the pulling motion during the exercise.
- Biceps: The biceps, located on the front of the upper arm, are also activated during pull-ups and assist in the pulling motion.
- Forearms: The muscles in the forearms are engaged during the grip strength required to hold onto the bar during the exercise.
- Shoulders: The shoulder muscles, including the deltoids, are also involved in the pulling motion during pull-ups.
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.
Should You Do Pull-Ups Every Day?
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.
- Deadhangs – deadhangs are an effective way to build shoulder stability and grip strength, both of which you’ll need before you can perform a pull-up. Aim to simply hang from a bar for around a minute. Deadhangs can be performed passively or with active shoulders, train both.
- Push-ups – push-ups are your friends when working on developing strict strength for pull-ups. Most athletes are able to perform at least a dozen push-ups unbroken before they have the strength to perform pull-ups.
- Ring rows – ring rows follow a similar movement pattern of a pull-up except you get the extra aid from having your feet on the floor. Alongside with ring dips, ring rows are a great exercise to develop strength for pull-ups.
- Bands – use a band to get yourself used to the movement pattern of pull-ups and know exactly which muscles will be taxed. Bands take some weight away from your body and help you perform the movements easier. Assisted pull-ups have their place as a developmental exercise but you should combine them with other variations and progressions to develop better pull-ups.
- Negatives – in your quest to becoming stronger, negative pull-ups are probably one of the most effective exercises because they focus on the eccentric part of the movement. Jump onto the pull-up bar so your chin is over it and hold this position for a few seconds. Then, lower yourself as slowly as possible until your arms are extended again. Make sure you go through the full range of motion.
- Chin over bar hold – this will help you develop your end strength, required for the final portion of the pull-up. Aim to hold this for around 30 seconds while keeping your whole body under control.
- Supine barbell row – this movement will allow you to develop similar muscles to the pull-up except in a different plane of motion and at an easier intensity. Unlike ring rows, the supine barbell row keeps the hands in a fixed position (like the pull-up).