As a personal trainer juggling a growing practice and various commitments, I strive to make the most of my gym time. This summer, I aimed for a dramatic back transformation with the challenge of completing 50 Pull-Ups Every Day, focusing on sculpting impressive lats.
I wanted to push my limits with an extreme challenge. After careful consideration, I chose pull-ups. Why pull-ups, you ask?
Seven-time Mr. Olympia champion Arnold Schwarzenegger started his upper-body workouts with 50 pull-ups. Pull-ups engage almost every upper-body muscle, including the upper back, biceps, abs, and shoulders. Plus, there’s a unique satisfaction in mastering this primal exercise.
Research shows that athletes who can perform pull-ups have significantly greater strength, strength-to-mass ratio, and strength-to-fat-free mass ratio than those who cannot.
Inspired by Arnold, I decided to go beyond his routine. Instead of limiting pull-ups to upper-body days in my push, pull, legs (PPL) routine, I committed to doing 50 pull-ups daily for seven straight days. In this article, I’ll share what I learned, including the physical changes, mental challenges, and valuable lessons from this intense experiment.
Table of Contents:
- Setting the Stage: My Pull-Up Setup & Technique
- Challenges of Doing 50 Pull-Ups: A Day-by-Day Breakdown
- Physical Changes After the 50 Pull-Ups a Day Challenge
- Before & After Measurements
- Strength Gains
- Muscle Definition
- Key Takeaways From Doing 50 Pull-Ups a Day
- The Good
- The Bad
- The Ugly
- Overview
- References
Setting the Stage: My Pull-Up Setup & Technique
There are various pull-up variations, so it’s important to clarify my approach.
Here’s everything you need to know about my technique:
I opted for military pull-ups, which require keeping your body in a straight line throughout the range of motion (ROM).
Since this is a strict variation, I divided the 50 pull-ups into five sets of 10 reps.
I used explosive concentric movements combined with controlled, three to five-second descents on each rep to maximize time under tension (TUT) and promote hypertrophy.
I employed a neutral grip (palms facing each other) and used lifting straps.
My chin was above the bar at the top of my ROM, and I fully extended my elbows, shoulders, and lats at the bottom.
Typically, I hit mechanical failure (where form starts to break due to fatigue) around the sixth or seventh rep of the third set. After that, I used momentum by engaging my lower body.
If you thought I was rushing through the 50 reps, you now know that wasn’t the case. I aimed to maximize the benefits of each rep.
Challenges of Doing 50 Pull-Ups: A Day-by-Day Breakdown
I’ll be honest: doing 50 strict, full-ROM pull-ups every day for seven days was no easy feat. Combining this challenge with my regular workout routine pushed my body and mind in unexpected ways.
Here’s a straightforward, day-by-day summary:
1st Day
My motivation was sky-high as I approached the pull-up bar on the first day. The adrenaline rush made me feel invincible, and I was confident I could breeze through the 50 pull-ups and then crush my push workout for chest, shoulders, and triceps.
At first, things went smoothly. The first two sets felt strong, and I thought this challenge might be easier than I anticipated. However, by the time I reached the third set, my lats and biceps were burning, and it became clear that this was going to be tougher than I thought.
To get through the last two sets, I had to use the rest-pause technique. This means I paused briefly after each rep to catch my breath and let my muscles recover a bit before continuing. It was a struggle, but I managed to complete all 10 reps in each set.
I ended the first day on a high note. With my biceps and back pumped, I felt like a tank (at least in my own mind) by the end of the session. My confidence was boosted, and I felt ready to tackle the rest of the week.
2nd Day
Day Two felt special because the 50 pull-ups perfectly matched my pull day, which focuses on back and biceps. This time, I decided to push myself even harder. I slowed down the negatives, which means I took more time lowering myself after each pull-up. This really made my lats burn, especially when I arched my back on the way up and held the contraction at the top for a full second before descending.
Each set felt like a serious challenge, but I made sure to stretch my lats and biceps after every set. Stretching helped flush out the metabolites (the stuff that makes your muscles tired) and promoted recovery. It gave my muscles a bit of a break and prepared them for the next set. Even though it was tough, the added focus on technique made me feel like I was maximizing the benefits of each pull-up.
By the end of the workout, my back and biceps were thoroughly worked. It was exhausting, but the sense of accomplishment kept me positive and motivated. Despite the intense burn, I felt great knowing I was pushing my limits and making progress.
3rd Day — 50 Pull-Ups Every Day
Day Three was when I started to question my decision. My usual back workouts are already intense, and adding two extra days of strict pull-ups on top of that was proving to be a real challenge. The delayed onset muscle soreness (DOMS) hit me hard, making every movement a reminder of my ambitious goal.
As I walked toward the cable pulley machine, where I do my pull-ups, I couldn’t help but wonder, “Can I really keep this up for five more days?” Despite my doubts, I pushed through, although it took me around 10 sets to complete the 50 pull-ups this time.
The exhaustion was real. By the time I finished my pull-ups, I had no energy left for the first exercise of my leg day — squats. Each squat felt like an uphill battle, and my legs were not happy. Day Three was undoubtedly the toughest day of this challenge, both physically and mentally. But despite the fatigue and soreness, I kept going, determined to see this challenge through.
4th Day
When I reach the fourth day of my weekly fitness schedule, I make sure it’s all about active recovery. Instead of heavy lifting or intense workouts, I opt for something lighter to give my body a break. This usually involves 30 minutes of cardio, plus a bit of work on my abs and calves.
However, this time I decided to shake things up a bit. I started my session with a whopping 50 pull-ups. I knew it would be tough, especially after spending half an hour on the treadmill. As I began my sets, I quickly felt the fatigue kicking in. Each pull-up required more effort than the last, and there were moments when I doubted if I could make it to 50.
But I pushed through. I dug deep and found that extra ounce of strength. And when I finally completed that 50th pull-up, the sense of accomplishment was overwhelming. It reminded me that sometimes, pushing past our limits is what leads to the greatest rewards in our fitness journey.
5th Day
On day five, I was so excited to get back into my workout routine after giving my body some much-needed rest. I felt amazing and super confident. One thing I noticed right away was that my grip strength had improved a lot. Doing pull-ups felt smoother, and I could really feel my muscles working better than before.
This day made me realize that my body was getting used to the workouts, and it was adapting to the challenges I was putting it through. It was like I had unlocked a new level of strength and endurance. I was so motivated and ready to see how much further I could push myself.
6th Day
As I stepped into the gym on day six, the countdown in my head reminded me that there were only two days left to really make a difference. I focused on perfecting my form to make sure I was getting the most out of every rep.
During my workout, I switched things up for the last two sets. Instead of using the pull-up bar, I switched to the assisted pull-up machine. This change helped me eliminate any chance of using momentum and made sure my lat muscles were doing the bulk of the work. It was all about maximizing muscle stimulation and making every move count.
7th Day
On day seven, the final day of my challenge, my lats were slightly tender, reminding me of the hard work I had put in. This last day also coincided with my leg-day workout, adding an extra layer of difficulty. As I rubbed chalk on my hands and adjusted my straps, I knew the real battle was in my mind.
Each pull-up was a test of willpower, but I kept pushing. When I finally completed the 50th pull-up, I felt like I had been through a war, but it was a war I had won.
Setting this goal, sticking to it, and seeing it through to the end made me feel stronger both physically and mentally. The sense of accomplishment was overwhelming, and I knew I had truly challenged and transformed myself.
Physical Changes After the 50 Pull-Ups a Day Challenge
Let’s get straight to the point and discuss the outcomes of this challenge.
Here’s a rundown of the positive, the unexpected, and the “Wow, is that really a muscle?” moments:
Before & After Measurements:
Eyes can be deceiving, but a measuring tape doesn’t lie. Here’s a detailed look at how my physique transformed after a week of doing 50 pull-ups each day:
Arms — 50 Pull-Ups Every Day
My biceps, or “pythons” as I like to call them, saw a noticeable increase. They grew from 16.5 inches to 17 inches—a solid half-inch gain. I wasn’t expecting such a significant change because I opted for neutral grip pull-ups, which primarily target the brachioradialis muscle rather than the biceps. Given these results, I’m pretty sure I could have added even more muscle mass to my arms if I had chosen underhand grip pull-ups (chin-ups), which place more emphasis on the biceps.
Back
I was particularly excited about the gains in my back. Measuring my chest circumference revealed that my back width had increased by a full inch, growing from 41 inches to 42 inches. This growth is a clear indicator of increased lat size, which is crucial for achieving that coveted V-taper look. The added width has given my upper body a more powerful and aesthetic appearance.
Shoulders
Full range-of-motion (ROM) pull-ups engage all three deltoid heads—anterior, lateral, and posterior. Although my shoulder size didn’t change drastically, there was a definite improvement in the capped, rounded look of my shoulders. This subtle enhancement, combined with the increased width of my back, has significantly improved the overall aesthetics of my upper body. My shoulders now appear more defined and proportionate, contributing to a more balanced and muscular physique.
Strength Gains — 50 Pull-Ups Every Day
My strength gains were quite evident after this week of intense pull-ups. I can now perform 50 pull-ups (5 sets of 10) using a full range of motion without needing to rest between sets. This is a big improvement from where I started.
But that’s not all. I also noticed a significant boost in my overall rowing strength. Exercises like bent-over rows and seated rows felt smoother and more powerful, indicating that the pull-ups had a positive impact on my overall upper body strength.
Muscle Definition
I’m writing this article nearly 15 days after completing the pull-up challenge, and eight weeks into a body recomposition program. The improvement in my muscle definition is remarkable. My muscles didn’t just grow; they became more defined and “crispier.”
Another often-overlooked benefit of pull-ups is better body posture. Since incorporating pull-ups, I’ve noticed I stand taller, with my shoulders pulled back and my chest out. Hanging from a bar should be a must for people who spend most of their day hunched over a computer screen.
It’s important to remember that these gains don’t happen in isolation. Muscle recovery and growth require a well-rounded approach that includes solid training, diet, and recovery programs. For context, I’m following a high-volume push-pull-legs (PPL) training routine, hitting each muscle group twice a week. My diet is also dialed in—I consume two grams of protein per kilogram of body weight.
In summary, the pull-up challenge not only increased my strength and size but also enhanced my posture and overall muscle definition. This holistic approach to fitness has paid off in spades, proving that with dedication and the right strategy, significant improvements are within reach.
My balanced diet played a crucial role in fueling the growth from the five sets of pull-ups I did every day. I’m confident that my results wouldn’t have been this impressive if I had slacked in any area. Proper nutrition, combined with consistent effort, made all the difference in achieving these gains.
Key Takeaways From Doing 50 Pull-Ups a Day
Here’s a summary of the lessons learned from this experiment:
The Good
My lats, biceps, and shoulders feel noticeably stronger and healthier. Pull-ups are among the best exercises to improve overall functionality and can enhance everyday tasks like lifting groceries or putting things in the overhead cabinet.
I also developed a better mind-muscle connection, thanks to the 350 slow, controlled pull-ups I did over the week. This improved connection has carried over to other back exercises, making them more effective.
Additionally, doing 50 pull-ups daily has significantly improved my muscular endurance. If you’re looking to boost your work capacity, I highly recommend adding endurance training to your daily routine.
The Bad
If you think nothing bad can come from doing a bodyweight exercise every day, you are absolutely mistaken.
I experienced immense muscle soreness on the third and fourth days of the program. This soreness also affected my forearm and grip strength, which hindered my performance in exercises like dumbbell walking lunges and Romanian deadlifts (RDLs).
Moreover, doing the same exercise daily significantly increases the risk of overuse injuries. Varying your training routine is crucial for long-term muscle health.
“While this type of challenge can yield impressive results, it’s crucial to approach it with caution,” said Dr. Sarah Thompson, a physical therapist who specializes in sports injuries. “Overuse injuries are a real concern, so prioritize rest and recovery.”
The Ugly
The less appealing aspects of a daily push-up challenge are hard to ignore. One unavoidable consequence is the development of calluses on your hands, a common outcome that may not deter most participants but is worth noting. Additionally, the repetitive nature of performing the same exercise daily can lead to monotony and a sense of redundancy in your workout routine, potentially increasing the likelihood of burnout and missed sessions.
Despite these challenges, this experience has reinforced my belief in the power of consistent, daily efforts. It serves as a reminder that even small actions can yield significant results over time. Furthermore, it underscores the importance of mental resilience alongside physical strength in achieving a successful transformation. Our bodies possess remarkable adaptability and resilience, highlighting the potential for growth and improvement through persistent dedication.
FAQs — 50 Pull-Ups Every Day
What muscles do pull-ups work?
Pull-ups primarily target the latissimus dorsi (lats), but they also engage the biceps, shoulders, upper back, and core muscles.
How many pull-ups should a beginner start with?
Beginners should start with as many pull-ups as they can perform with good form. This might be just one or two. Gradually increase the number as strength improves. Using assisted pull-up machines or resistance bands can help.
What are the benefits of doing pull-ups?
Pull-ups enhance upper body strength, improve muscle definition, increase grip strength, and contribute to better posture and functional fitness.
How often should I do pull-ups?
It depends on your fitness level and goals. Beginners may start with 2-3 times a week, while more advanced individuals can perform them more frequently. Ensure you allow for adequate recovery.
What is the difference between a pull-up and a chin-up?
A pull-up uses an overhand (pronated) grip with palms facing away, while a chin-up uses an underhand (supinated) grip with palms facing toward you. Chin-ups typically engage the biceps more.
How can I improve my pull-up performance?
Practice consistently, work on grip strength, incorporate assisted pull-ups, and strengthen the muscles involved with exercises like rows, lat pulldowns, and bicep curls.
What if I can’t do a single pull-up?
Start with assisted pull-ups using a machine or resistance bands. Negative pull-ups, where you focus on the lowering phase, can also help build strength. Gradually work up to unassisted pull-ups.
Are pull-ups safe for everyone?
Pull-ups are generally safe, but individuals with shoulder or elbow issues should consult a healthcare professional before starting. Proper form is crucial to avoid injuries.
Can pull-ups help with weight loss?
Pull-ups can contribute to weight loss as part of a comprehensive fitness program, including cardiovascular exercise and a healthy diet. They help build muscle, which can increase metabolism.
How can I vary my pull-up routine?
You can vary your routine by changing grips (wide, narrow, neutral), adding weight with a belt or vest, performing L-sit pull-ups, or incorporating other bodyweight exercises like muscle-ups.
Overview — 50 Pull-Ups Every Day
Completing a week of 50 pull-ups a day was a test that pushed my upper body to its limits, revealing both strengths and weaknesses. Did I witness significant changes in my physique within that short span? Honestly, no. However, this outcome shouldn’t be solely attributed to the pull-ups themselves. One week is a relatively brief timeframe, and numerous factors such as diet, training variety, and recovery play essential roles.
Despite the limited observable changes in a week, I believe that continuing this challenge for a month could yield more noticeable results. However, that exploration is a topic for another discussion.
If you’re considering embarking on a seven-day pull-up challenge yourself, I wholeheartedly encourage it. It serves as a condensed lesson in adaptation, recovery, and resilience. I invite you to share your experiences or any questions in the comments section below.
References;
- Flanagan, S. P., Vanderburgh, P. M., Borchers, S. G., & Kohstall, C. D. (2003). Training college-age women to perform the pull-up exercise. Research quarterly for exercise and sport, 74(1), 52–59. https://doi.org/10.1080/02701367.2003.10609064
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