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Gaining muscle at home can be tough and we previously put to bed a myth that push-ups every night will give you a bigger chest and you can see that video here.
But what about pull-ups? Although with push-ups and pull-ups we are working with only our bodyweight, there is still quite a significant difference in the toughness of the exercise. With a push-up your body is supported by your hands and feet and the angle of a push-up really helps to displace your weight.
When it comes to the pull-up, things are quite different. You are, for the most part, lifting the entire load of your body with each repetition thus greatly amplifying the toughness of the exercise. In fact, most people can’t perform more than 15 pull-ups at a time for this very reason. So if you think about it, there really is no difference if you are comparing a pull-up to various exercises you may be performing at the gym in terms of sets and reps.
As for the question of, will pull-ups every night give me a bigger back? The answer is more like a maybe. We can perform various types of pull-ups to target different parts of the back and you can even hold a dumbbell between your legs for added weight to intensify the exercises. As a beginner you will see significant growth from these exercises, but there will be a point where you have to go to the gym to work with other exercises like lat pull-downs, reverse pull-downs, barbell bent-over rows, T-Bar Rows, and Seated Cable Rows so you can work with more weight, more volume, and incorporate training styles like drop sets, burn sets or super sets to REALLY intensify your workouts to maximize muscle growth.
But don’t worry Nation, I got your back! Literally! Haha
For those of you training at home I am going to give you a kick-ass routine that you can perform twice a week. Just make sure you rest 36 – 48 hours between workout days.
As long as you are pushing yourself hard and eating a proper diet, I guarantee you will see results.
4 sets
3 exercises
10 – 12 reps
Rest 90 seconds between sets
Pull-Up ( Primarily targeting Lats)
Chin-Up – More Rhomboids and upper back
Neutral Grip Pull-Up – Getting more engagement in your shoulders, biceps, but still targeting lats)
PULL-UP
To perform this movement hold onto a pull-up bar with your palms facing away and with your hands slightly wider than shoulder width apart. Once in place, bend your knees so that your body is suspended in the air and your arms are fully extended. From here you are going to pull yourself up until your chest touches the bar. As soon as your chest touches, return to the starting position and repeat.
CHIN-UP
To perform this movement hold onto a pull-up bar with your palms facing in and your hands about shoulder width apart. Once in place, bend your knees so that your body is suspended in the air and your arms are fully extended. From here you are going to pull yourself up until your chest touches the bar. As soon as your chest touches, return to the starting position and repeat.
PULL-UP (NEUTRAL GRIP)
To perform this movement hold onto a pull-up bar with your palms facing each other and your hands about shoulder width apart. Once in place, bend your knees so that your body is suspended in the air and your arms are fully extended. From here you are going to pull yourself up until your chest touches the bar. As soon as your chest touches, return to the starting position and repeat.
SPECIAL NOTE
For those of you who may have a hard time with the amount of volume in this routine or even if you can only perform 6 – 8 reps at a time and need help, here is an easy modifier. Perform as many repetitions in a row as you can on your own and once you begin to fatigue you can either use a stool or jump up so that you can start the pull-up at the “TOP” position. By doing this you will be able to focus solely on the negative portion of the movement which will help you build more size and strength over time.
Conclusion
For those of you who want to increase the intensity, you can hold a dumbbell between your legs as you perform the movement.
Now get to work on building a bigger back at home!
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23 comments
5:30 it's Chad. It's the fuckng Chad meme.
Overtime your gonna make some gains
Pull-ups, push-ups, sit ups, and squats are enough to build a killer physique
so from the video i got that i should use a pullup ba or go to the gym and use baba's to do rows
"Baba row" 😂😂😂
I'm 5'10" 230 having problems doing any type of pullups,will start of with negs…
I already have a dumbbell tween my thighs hahaa
All you had to do was follow the damn train CJ
No way, once you can do like 15 reps in one set, you won't gain any more muscle by just doing bodyweight. Have to start to add weight
Youll get swole as hell. Dont matter if your a beginner or expert. If you do enough reps. Im talking about. 200-500 reps per session.
Came for the info , stayed for the accent
Wrooong. Pull ups utilises core to stabilise. This is absent in lat pulp down
If you want more off a v shape should you do more back work and less work on other muscles
For every 10 pull ups added to your non stop max rep pull up set, your back grows noticeably.
Meaning let's say you cant do any pull ups, when you can do 10 reps non stop, your back will be bigger than before, when you can do 20 reps non stop, your back will be even more big, bigger for 30 nonstop, even bigger for 50 non stop, and BIG AS F..K for 100 pull ups good form non stop.
And yes pull ups and push ups everyday builds muscle, infact it builds muscle at the fastest possible rate, why? Because your body adapts to the volume it's been going through, that's why.
You just have to eat a lot of healthy food and enough protein, 1.2 gram protein per KILOGRAM of bodyweight, not per pound, is enough, make sure you eat that, get it from any plant source or animal source, it's all the same.
I avoid pull ups because I don't want a lot of mass there(width). My trapeze are slightly bigger compared to chest.
What I got from this lesson?
– Inprove strength and then try some pull ups inorder to avoid mass.
baaaabels..
Bah bell
I only can do 2 pull ups so what to do
YES they will grow your back. Take days off to heal though. Errrrday might be excessive. Get swol
I dont see any muscle on this guy so.. is that means pull up won't work ?
5yrs ago.. Wow. been a min. Question to Scott. Great tutorial btw. How have you progressed so far with the pull-ups? What is your max? I've been researching a lot of videos regarding Pull-ups and the benefits that it offers. Tell me how close can you get to this guy in doing reps.
https://www.youtube.com/watch?v=GECFxAq9CBY&t=421s
why cant he pronounce the letter R, but otherwise speaks perfect english?
Bro, most people can't do one pullup.