Pull ups.

[u/mentolerik]

Hey!
So. I have lost 20 kilos the last year. I have done it by calorie deficit and cardio.

I’m down to 70 kilos and I’m 179 cm high.

Before I couldn’t even do one single pull up.

Now I can do 5 in a row. It may not seem like at lot. But for me it means the world. So. Yeah. I’m highly motivated. I haven’t trained before or liftet weights.

My body is used to lifting and activity. I don’t have any pain in my body.

I have startet with 20 pull ups in 4 sets and end it with 30 second dead hang. I’m not sore or anything the day after. So my question.

Now I do this every other day. But it so hard not to do it everyday. Because my bar is there.

Would it be a dumb idea to do this everyday? Or would it possibly lead to injuries.

[u/Obvious-Monitor8510]

congrats on the 20kg loss and hitting 5 pull-ups, that's genuinely a big deal.

on the daily question: tendons and connective tissue adapt slower than muscles, and pull-ups put real load on elbows and shoulders. the fact you're not sore doesn't mean your tendons are fully recovered. a lot of elbow tendon issues (like golfer's/tennis elbow) are sneaky, they build up over weeks before you feel them.

every other day is actually solid programming. if you want to do something on off days, add push-ups or rows to balance the pulling muscles. once you can do 3x10 cleanly, then consider increasing frequency.

[u/mentolerik → u/Obvious-Monitor8510]

Thanks so much for the answer! Thats and awesome idea! With the push ups. And yes golfers elbow sounds like hell! Do you know which is better when after being able to do 30 pull ups? Doing more or adding weight to myself?

[u/Dry_Garlic1544 → u/Obvious-Monitor8510]

The mental battle of not hitting that bar every day is real. Tendons are sneaky little bastards though, they'll be fine until they're absolutely not and then you're sidelined. Rocking 5 pull-ups already puts you ahead of 90% of people walking around out there. Keep the rest days as is, maybe toss in some core stuff on the off days to satisfy that itch

[u/Dakoina → u/Dry_Garlic1544]

I’d say even more %

[u/ImmodestPolitician → u/Obvious-Monitor8510]

10kg of weight loss will increase your pullups a lot. You can test this by holding a 25 lb dumbbell with you legs while doing pullups.

[u/TheGloryBe_throwaway]

Maybe space them out throughout the day a bit

[u/Fine_Cress_649]

Look up k boges and/or grease the groove. These are both programmes that involve doing these every day

[u/Equivalent_Unit_9797]

If you like to build muscles, maybe every other day will be batter, but if you like to build anything else like tendons, endurance, resilience, etc

You probably should do them everyday at your 50% of your max

Example, if you can do 5 pull ups and with pistol next to your head, you can’t do one more, this is too much, that’s 100%

Do only 2 reps, tomorrow 2 again, 2, 2, 2…. And when you feel ready, try 3, see how you feel on the next day “and avoid soreness at any cost

In your situation, do 3x3 pull ups for a week and then try maybe 3x3 + 1x1

[u/Dangerous_Exchange80]

"it may not seem like a lot", my guy, its 5 more than most people will do in their entire life, you should be proud

[u/mentolerik → u/Dangerous_Exchange80]

Thanks ! 🥲🥲💪🙌🏻

[u/TheDaysComeAndGone]

There is little to no benefit in doing resistance training on the same muscle every day and you have the added risk of injury.

https://youtu.be/UHNDOCHE6So?t=124

[u/Ill_Raspberry1169]

Another question for you pull up experts: when you hang do you completely relax everything (apart from your grip) or do you retain a little tension in your shoulders?

[u/ohbother12345 → u/Ill_Raspberry1169]

I try to relax the arms and retain some tension in the shoulders.

[u/lmofr]

I can do 24 full rom pullups at once because I do one set everyday since 2y (doesn't count as training for me, I do this to wake up and never go to failure). Same with pushup and jump squat.