Get 8-week Strict Pull-up Progression

On average, one needs to be able to do around 10 to 20 pull-ups to be able to do muscle-ups. The quality of the pullups matters more than the maximum number of pull-ups one can do. If the Calisthenics practitioner can do two clean below the chest pull-up, there is a greater chance for the muscle-up to be achievable.

This programme is split across three days. By following this plan, someone with a degree of previous training history should be able to achieve 10 pull ups in two to three weeks. Don't worry if you're a complete beginner. This programme will still have you smashing out your first solid set of pull ups.

How long does it take to see results from pull ups? The day you are able to do pull ups, results will start being visible though it won't last long and will vanish very next day but don't worry. Visible results will be like tightening of your forearm ,tightening of chest, nerves on forearm,etc.

As a general practice, doing a 3 sets of 8 reps routine with 60-90 seconds rest between sets is a good place to start to stimulate the muscles to grow. You can then progress to 3 sets of 9 reps, 3 sets of 10, and building up all the way to 3 sets of 15 repetitions.

There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women. If you can do this many, you're considered an advanced athlete. However, you are still considered an above-average athlete if you can do more than 8 (for men) or more than 3 (for women). How Many Pull-Ups Are Considered Strong? - Fitbod fitbod.me https://fitbod.me › blog › how-many-pull-ups-are-strong fitbod.me https://fitbod.me › blog › how-many-pull-ups-are-strong

Depending on the individual and how often you train for it, you can achieve your first unassisted pull-up in anything from four to 12 weeks. ing to Dr Oluwajana, one of the most important things to remember is that you need to be consistent. “It may be tough, but don't be discouraged,” says Dr Oluwajana.

The Plan. Begin with your box at a height that requires no effort whatsoever from your upper body to reach the bar. Once you can perform 8-10 reps, perfectly controlling the lowering portion of the pull-up (this is where you build more strength), then graduate to a lower box.

However, if you can do 1 pull-up, you can probably reach 10 reps in 4 months, and if you can do 3 or 4 of them, it might take you only 2 months or even less if you are genetically gifted.