How Long to Rest Between Pull Up Workouts

Рет қаралды 12,128

Жыл бұрын

How long should you rest between pull-ups, or how many times a week should you train pull-ups? That's what you will find out from this video.
Doing two pull-up sessions weekly is tough, especially for a beginner. But that's what you need to have faster gains. Muscles and strength respond better when trained more frequently. However, it is important to know how fast the glycogen reserves refuel completely and when is the super-compensation phase, the moment when you are at your best performance-wise and psychologically.
There is a physiological response caused by the training, by the stimulus. Muscle science shows how much we need to rest between pull-up sessions.
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Пікірлер: 63

@osprey5611 2 ай бұрын

Exactly the video i needed. I was training pull ups almost daily but wasnt feeling stronger now i know why 😂

@tanaysingh6330 10 ай бұрын

Real knowledge you can't get anywhere! Start re-uploading soon... we all wait for these types of videos

@OldSchoolCalisthenics 10 ай бұрын

Thanks. I didn't post yet because I work on a new line of eBooks, same names, but very new and upgraded. I finish them this fall and will continue making content like this one

@s.bhaskar1736 Жыл бұрын

Very useful information. Thanks for sharing it. Love and respect from India 🇮🇳

@OldSchoolCalisthenics Жыл бұрын

Thank you, brother

@demetriuscooksey7147 Жыл бұрын

I'm always sore for several days. I'm stuck in a mindset that if I don't train to, or near failure, I'm not training hard enough. As I've got older, finding the right balance between intensity, volume, and frequency has been extremely difficult. I want to be able to train more frequently but also avoid over-training.

@OldSchoolCalisthenics Жыл бұрын

Train near to failure, but watch out how much you push that line. From that point on, you will make more and more damage. All good with that, but can you fully recover in those 3 days? Otherwise, watch over nutrition, amount of calories, quality, sleep, and so on. Those things I talked about in the video are very important

@demetriuscooksey7147 Жыл бұрын

@@OldSchoolCalisthenics thanks

@60SecondCalisthenics Жыл бұрын

Pull ups in the snow. Impressive 🏋️‍♀️

@OldSchoolCalisthenics Жыл бұрын

not very different, but the atmosphere is great honestly

@stephencostanzo8423 Жыл бұрын

Hey good evening dude nice to hear from you again love your training programs,💪🏈🌈☕🐕🎁🥃❄️💻 happy holidays

@OldSchoolCalisthenics Жыл бұрын

Morning 🌞. Thanks a lot. Happy holidays to you too

@adamwrobel2959 Жыл бұрын

Usefull info, especially around 7th minute. I thought the more sore I feel after training, the better muscle growth I have.

@OldSchoolCalisthenics Жыл бұрын

and now you discovered that you didn't do the best thing by being so sore for a few days straight. So, train hard, very hard, but increase the quantity of your food, watch over its quality too, and sleep more. That will make you recover much much faster. Tackle those variables I mentioned so you can fully recover and operate at a high level on the second workout and again on the first workout the following week. Frequency matters and also the level of performance every time you train

@edfrancis165 5 ай бұрын

Fantastic information sir, thank you for making this video!!👍👍💯💥

@OldSchoolCalisthenics 5 ай бұрын

You're welcome

@Plixion Жыл бұрын

This channel is one of the best on youtube concerning educational content on calisthenics keep up the good work

@OldSchoolCalisthenics Жыл бұрын

I appreciate it so much! New video already in drafts. Will try to post and post. Stay around, thank you again

@neversate Жыл бұрын

I will stick to bodyweight training forever especially chin ups.Bodyweight training has a unique signaling effect which forces you to stay lean.You can't do 10 strict chin ups and be obese

@OldSchoolCalisthenics Жыл бұрын

yes. the physique you can build with bodyweight training has a way of standing out

@jasonlorance1918 Жыл бұрын

Great video! So I'd assume if you're pullup workouts were lower rep /higher volume workouts, you could recover faster and do more workouts per week correct? I'm trying to decide between 2 pullup workouts per week with higher intensity, or 3 per week with more volume. What are your thoughts on that? I'm sure everyone's different, but it seems like I've read a few times that pullups are different than other exercises and higher volume is best.

@OldSchoolCalisthenics Жыл бұрын

You are right. If you want strength only, then 3 and lower volume or intensity overall. For muscles is best 2.

@willdeleon Жыл бұрын

👌🏽 Good info 💪🏾

@OldSchoolCalisthenics Жыл бұрын

Thank Will, I am trying, hopefully my English is decent

@johnromero1013 Жыл бұрын

I'm the 410th person to like this video.

@yubukai Ай бұрын

In a nutshell - 2-3, right?

@itbmcmxiv 3 ай бұрын

Hey man! Great video, I appreciate you taking the time to share your knowledge with us man! I do have a quick question; If you are taking your pull ups/chin ups sets to failure, how long do you recommend as a rest period between sets? I've seen people say 5 minutes minimum, also people saying that 60 or 90 seconds is sufficient and also people saying no more than 3 minutes. Is this a purely personal thing? And does it also depend on whether you're looking for maximum hypertrophy or just strength? I am a beginner and have been doing Calisthenics workouts since late last year. My rep range for pull ups is around 6-10 reps and chin ups is between 8-12 reps.

@OldSchoolCalisthenics 3 ай бұрын

thank you. late reply, forgot to check older comments. hmm, so, the break between pull-up sets for me go from 1 minute to 2 minutes. if i wanna generate more metabolic stress, then i go with short break. but for muscle building it's fine with 1-2 minutes. it is a personal thing since it all depends how fast you can regenarate atp through glycolysis, how musch glycogen and glucose we have. the endurance is based on this fuel tank. you could rest 2-3 minutes and still be able to attain solid results if you do enough volume to stimulate.

@itbmcmxiv 3 ай бұрын

@@OldSchoolCalisthenics No worries on the late response man, appreciate you taking your time to give advice on the matter 🤙

@emptysoulwalkinup Жыл бұрын

Hi lads. It could be interesting to create your week after some point of training experience. And it could be more than 7 days. I do 8 day week. 2 days train all body, split train. Then day to rest, then again 2 days split training and next day full body training and after that 2 days rest. And repeat again.

@Hackfresse296 Жыл бұрын

Nice Video, Can u tell me what is ur take on upper / lower body split? That means every 48 hours a upper body workout with Pull Ups and dips to utilize high frequenzy training for optimal Protein Synthesis. Im currently not sure if i should do 2 Pull and 2 Push session with high volume for a better stimulus and Hypertrophy or utillize High frequenzy with Upper body /Lower body workout every 48 hours.

@OldSchoolCalisthenics Жыл бұрын

so, you basically know what you have to do. Doing 2 workouts for the same muscle chain or groups is already great frequency, or enough frequency. Don't be stuck on two workouts a week because another week follows with another 2 workouts, that's 4 instead of 2 (the most common frequency). Between the second workout in the current week and the first in the following week, there are also 3 days, the super-compensation phase is respected again. So train based on that. Hypertrophy is stimulated, the rest, trust me, it is just food, quality and quantity for both food and sleep.

@ChroniclesofAJ Жыл бұрын

nice book

@OldSchoolCalisthenics Жыл бұрын

yes indeed

@AlekNik1994 Жыл бұрын

What type of gloves are you using to train outside in the cold?

@OldSchoolCalisthenics Жыл бұрын

Ski gloves that are water proof and warm enough. No need to be water proof if it's wet, but that's what I have. The bars are really really cold, freezing temperatures, so warm gloves that also have a good grip on steel.

@Tribalsoul Жыл бұрын

What do you call the book ?

@OldSchoolCalisthenics Жыл бұрын

Periodization by Tudor Bompa

@Tribalsoul Жыл бұрын

@@OldSchoolCalisthenics thanks 😊 be good to get a bit more knowledge 👑🐺😊legend keep up the good work very impressive

@OldSchoolCalisthenics Жыл бұрын

@@Tribalsoul, absolutely, thank you very much. the book is worth every penny. It doesn't discuss pull-ups there, though, that's just an association of mine based on their theory

@seanmeyer2779 Жыл бұрын

any tips to heal/prevent inner elbow pain during pull-ups?

@OldSchoolCalisthenics Жыл бұрын

I honestly can't help you here. Tough for me to say something productive. This is medical advise, not good at that at all.

@dak.5.123 Жыл бұрын

is it a burning sensation in the soft spot in front of your inside elbow bone? If so it's probably golfer's elbow. Switching your pulling movements to rings can relieve/avoid this. Also massaging the area(just google videos for golfer's elbow) can help as well. This is not medical advice. If the pain is debilitating or prevents you from using your arm go to the doctor and get it looked at.

@jumbothompson 16 күн бұрын

I would say mix up the grips and avoid standard pullups as much as you can. I had a very similar problem. It's always in my left arm. I simply just use other grips.

@sarimasta4416 4 ай бұрын

How many sets and reps

@OldSchoolCalisthenics 4 ай бұрын

based on fitness level always

@ajithpr4909 Жыл бұрын

Hi..... What about number of sets..... Im a beginner with 6 months of training.... My question is... I do around 9 to 10 sets ( 12 reps each) of push ups so i can do variety like dive bombers, pike, declined push ups, diamonds, etc. And i do 3 such push movements a week. I do the same thing with pull ups... 3 days a week.. About 50 pull ups each time... (ladder or normal workout with 2 to 3 min break) Is that too much?

@OldSchoolCalisthenics Жыл бұрын

Well, you watched the video. How do you feel? Are you in pain, are you recovered, is your performance very affected compared to your first workout?

@ajithpr4909 Жыл бұрын

@@OldSchoolCalisthenics Hi Im terribly sorry for the late reply. So this is what I do. I do push movement 3 days a week. ( same goes for pull and leg exercises) If i get 8 hours sleep at night and take 48 hours rest, i dont honestly feel tired. I just fear that maybe i should reduce the vol in terms of sets or reps or instead of 3 times a day, do it thrice... I dont want to screw up mg progress😢 Push : 3 sets of pike pushups ( 10 to 12 reps), 3 sets of declined push ups (10 - 12 reps), 3 sets of archer. Then 1 or 2 sets of dive bombers/ diamonds / knee to elbows (10 - 12 reps... Pull exercise - wide pull ups ( 4 * 8), standard pull ups (4 *8), chin ups ( 4*8) all done using resistance bands (7 to 15 kg resistance) Legs - bulgarian slpit squats (4*15 both legs), hindu squats (4 *50), single leg calf raises (3 *30, both legs) I have started to feel elbow pain after taking pull ups.. So im thinking of reducing it.. And maybe focus a bit more on ring rows.

@OldSchoolCalisthenics Жыл бұрын

Twice a week and harder should work better for hypertrophy. I would add a lot more volume or exercises to the legs

@ajithpr4909 Жыл бұрын

@@OldSchoolCalisthenics So push, pull, legs, twice a week. Amp up leg workout. Got it! Thank you🥰🥰🥰

@philippklemmer3286 Жыл бұрын

@@ajithpr4909 What I can recommend is to also do more warm up for the joints, especially during hard exercises. That is why your elbows hurt. You need to warm your upper body up. Rotation, Getting them warm etc. Recommending @TheStrengthSide They have great warm ups

@gokul_loves_chicken Жыл бұрын

Sir, What's the difference between horizontal rows and pull ups? Everyone says different opinion it confused me.

@OldSchoolCalisthenics Жыл бұрын

very very good question and a topic of my video right now. that's the video I am now producing so please stay tuned and you will get your answer in a few days.

@gokul_loves_chicken Жыл бұрын

@@OldSchoolCalisthenics thanks sir

@OldSchoolCalisthenics Жыл бұрын

@@gokul_loves_chicken scheduled it for Monday. Done!!!!

@gokul_loves_chicken Жыл бұрын

@@OldSchoolCalisthenics I will watch it, thanks for inform me sir

@OldSchoolCalisthenics Жыл бұрын

@@gokul_loves_chicken sure bro

@stormranger528 Жыл бұрын

Can i ask what gloves are you using??

@OldSchoolCalisthenics Жыл бұрын

Here, ski gloves

@stormranger528 Жыл бұрын

@@OldSchoolCalisthenics do they work well on pull up bars?

@OldSchoolCalisthenics Жыл бұрын

mine, absolutely. but they have some rubber for better grip

@nemanja3851 Жыл бұрын

Mate there is a guy on YT who does squat every day with heavy weight and he is currently on 1000+ days Ivan Djuric is the name. If he can do heavy squats every day and have results and recover even after he finish his nightshifts which is awful for body and brain than wee can do def pull ups every day I do 100 pull ups every day and see no problem with recivery