FAQ

WHY DO PULLUPS?

With pullups - wide grip - pronation, you will mainly train:

lats
teres major muscle
traps

And secondly train:

rhomboids
biceps
pecs
posterior deltoid
forearms

While with pullups - tight grip - supination you will mainly train:

biceps
lats
traps

And secondly train:

rhomboids
pecs

The main advantage by performing this polyarticular training is that you will gain in both strength and endurance for a lot of different muscle groups (see above).

Note that from level 6, the main focus of this training is the endurance. So if you want to reach higher levels in strength for the main muscles listed above (and if you have the right equipments), check the Deadlift, Biceps Curl, Biceps Reverse Curl and Rear Delt Fly trainings.

Remember that it is extremely difficult to achieve very high levels in both strength and endurance.

WHAT IF I DO BETWEEN 40 AND 49 PULLUPS?

Do the level 11 of this training and repeat the last sub-level until you reach 50 pullups, see here.

WHAT IF I DO 50 PULLUPS?

Now, the goal can be to keep this level as long as possible and even achieve higher levels. In order to do that, here is an example of program:

Monday: do 50 pullups
Wednesday: do the last sub-level of level 11, see here
Friday: do as many pullups as possible (minimum: 50)
Weekend: rest

Do not forget that pullups will mainly train your back, biceps and shoulders. So we highly recommend to train the other parts of the body (by mixing force & endurance trainings) in order to avoid injuries due to an asymetrical body. You can check the other classic trainings proposed here, by classicfit.org.

WHAT IF I DON'T HAVE FOREARMS STRONG ENOUGH TO DO PULLUPS?

If your forearms are not strong enough and lack stamina to do a lot of pullups, you need to train them.

To do so, you have to spend a lot of time hanging on the pullups bar with your arms fully extended. Do that several times a day for 20-30 seconds to strengthen your forearms.
Or, if you have the right equipments, you can check the Biceps Reverse Curl training.