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The challenge looks like this: Perform these two exercises as you see fit, I chose to have two minutes rest and complete 6-8 pull ups and 10-15 push ups per set. ^^. Bro, I desperately need bigger lats. Focus on performing as many pull ups as possible without a pause in a set. I was doing 3 sets of 30 pull ups twice a week and thought it would be a good idea to switch to weighted pull ups instead. You can go for a run with a weighted vest, you can play a creative recreational sport like Arrow Tag or Bubble Soccer or try out a local physical activity class to keep your fitness life fun and engaging. If so, be sure to perform them the right way to reduce the risk of injury as much as possible in order to efficiently reach your fitness goal. One of the most surprising results for me were a significant increase in forearm strength and size. Looks like you're using new Reddit on an old browser. My goal is to do 1 pull-ups. "If I can do 100 throughout the day, and I do it throughout the summer, I'm gonna have Nicki Minaj booty, like, OMG, Anaconda is in the house!" The primary concern of everyday pull ups is the increased possibility of injury. Pull up and down for a count of 1. Doing horizontal rows will help as well, and you can always adjust the difficulty of those rows in case they become too challenging. I rest when I feel I need.I do prehab exercise like face pull and shoulder dislocated.And I'm light weight with no injury history. This depends on your goals and why you’re doing pull ups. Target Muscles From Different Angles 3. Here are a few: Your hands should grab the bar slightly more than shoulder width apart. Pullups and hanging are effective for spine correction because gravity elongates your spine into its corrective posture when you’re resisting gravity by hanging. I used to do a slow 5 count for 5 reps, 3 sets, 3-4x per week, but your routine will vary. I probably wouldn't do them every day though. After completing the program the original article suggested taking five days off to allow the body to fully recover, and so my final measurements and pictures were taken on day 25 (the last set of exercises were day 20). I 'm not tall and heavy (170cm and 63 kg). They will become too easy before that happens. Also once they become easy (which they will) try different types of push-ups. I don't care how many sets it takes to complete either, just get them done. But with everything, too much of a good thing can be a bad thing. 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