Do you want to raise the 50 pull-ups goal to progress in bodybuilding and become more muscular? Pull-ups are the quintessential back exercise. Great for building core muscle and strength, the goal here is to focus on pull-ups to make up your overall back workout.
With the ultimate goal of succeeding in performing 50 consecutive pull-ups with good form of execution! Do you feel capable of it? In this article, we'll give you all the advice you need to achieve your 50 pull-ups goal and progress quickly!
Why try your hand at 50 pull-ups?
You will become stronger and more enduring
The goal of 50 consecutive pull-ups or more is the best way to become stronger at pull-ups in general, all variations combined. You'll build a lot of back strength, but you'll also be able to do more pull-ups than most people you know!
We also invite you to read: How to build effective lower back muscles?
You will also have more muscle endurance. Doing 50 pull-ups a day requires a lot of muscular endurance, which is the length of time you can actively perform an exercise before becoming fatigued. Physical Enduranceis very useful for any type of athletic activity, from your pull-ups to running.
Build lean muscle mass in your back
Pull-ups primarily target the latissimus dorsi, better known as the trapezius. When this muscle group is targeted and developed, it gives the appearance of a wider back and slimmer waistline. With the 50 pull-ups goal, you will also strengthen your arms. Indeed, the biceps are the support muscles during pull-ups.
In parallel, do not hesitate to read: How to lose lower back fat?
A big benefit of doing daily pull-ups is that your arms will become more muscular and more defined. By reducing your fat mass rate, you will allow your muscles to stand out and be more defined. This is what makes it possible to achieve a neat 6-pack, the V-shape of the pelvis or even well-defined arms. In addition to being obviously healthier!
You will explode your grip strength
grip strength is the force applied by your hand to pull or hang on objects. Even if you're using an assisted pull-up machine, you'll still need to rely on your grip strength to be your anchor throughout the exercise.
Your grip may feel painful at first, but after a week you will notice a dramatic improvement. The 50 pull-up goal is great for all other weight-based exercises because you'll be able to use more weight for a longer period of time without dropping it! In everyday life as for sport, this is a big advantage.
To improve your results, do not hesitate to read: Traction program to gain mass
How to achieve your goal of 50 pull-ups?
The maximum traction test
Once you're ready to start your goal of 50 pull-ups, the first step is to take a test to see the number of pull-upsyou can do at most Your zone training area must be well ventilated and free of obstacles so that you can perform the movement freely without hitting anything.
Use a suitable barbell high enough that you can fully extend your arms to grab it. You shouldn't have to jump up to grab it or bend your knees to keep your feet from touching the ground. The bar itself should be safe and strong and capable of supporting more than twice your body weight.
Make sure you are well rested, fully hydrated, well warmed up and stretched, and ready to go. Feel free to invite a friend to take on this challenge with you: having a workout buddy is a great way to keep you safe, motivated and accountable! You must then perform a maximum of standard pull-ups, of which we describe the good form of execution of the movement below.
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The perfect pull-up movement
In starting position, grab the horizontal bar with your palms facing you and your arms fully extended. Your hands should be spread slightly wider than your shoulders. Your feet should not touch the ground during this exercise.
Let all your weight settle, but don't relax your shoulders: this can cause them to overstretch. Squeeze your shoulder blades together to start the initial phase of the pull. For the up (concentric) phase, look at the bar, exhale and pull your chin towards the bar pushing your elbows towards the floor.
This is very important to keep your shoulders back and your chest high throughout the movement. Pull yourself up controlled until the bar is just above your upper chest. For the downswing (eccentric), inhale and lower yourself from the bar to return to the starting position.
Be sure to move slowly and with control during the upstroke and downstroke. Do not lock your elbows, swing your feet, or bounce the bottom of the movement before beginning the upward movement. Continue this move until you've done all the reps you can properly do for your 50 pull-ups goal!
We also invite you to read: Top 7 exercises to build muscle with a weighted vest
Mistakes to avoid
muscle pain is beneficial, but joint or other pain is not normal. You will probably need to get used to the soreness during the first few weeks of your goal of 50 pull-ups, but you should never experience sharp pain during the pull-up or when moving during your daily routine.
Also, don't hesitate to read: Weight vest: how to train to gain power?
Furthermore, extreme pain could be a sign of overtraining and underrecovery.Using the same muscle group every day for compound exercise can increase your risk of inflammation, strains and injuries
Finally, by focusing only on pull-ups, you might develop an asymmetric physique where your traps, rear deltoids, and lower back become weaker. Aesthetics aside, this could increase your risk of muscle overcompensation problems when a muscle is used to compensate for a weaker muscle.
How to progress quickly towards your goal of 50 pull-ups?
The right bodybuilding routine
The goal of 50 pull-ups is therefore a great way to build up strength and muscle, but you need to set up a well-balanced workout tor develop a strong and symmetrical back.
Focus on your back as a whole, using different exercises and angles. Here is an example of back training to progress quickly, with 4 sets of each exercise below (30 seconds rest between movements and 90 seconds between sets):
- 10 classic pull-ups;
- 10 chin-ups (negative grip);
- 10 diamond pumps;
- 10 chin-up pull-ups (close grip);
- 10 wide grip pull-ups.
Target your back twice a week, but make sure you don't skip the recovery phase. That means getting eight hours of sleep a night, eating a well-balanced diet high in lean protein, complex carbs, and healthy fats. Don't forget to take before and after photos to mark your progress towards the 50 pull-ups goal!
In parallel, do not hesitate to read: Weighted vest: how to gain muscle and strength?
The right sports accessory
You know what could help you progress even faster? This is an essential weight training accessory for men who want to train more effectively: the weight vest. The 50KG™ Military Weighted Vest is designed for athletes who want to do sports sessions at home with the same level of intensity as at home. sports Hall ! This is perfect for increasing physical performance in an economical way.
For the 50 pull-ups objective, the weighted vest allows you to surpass yourself by increasing the body weightto lift with the strength of your arms. If you were starting to find pull-ups easy, you might be challenged again by this simple fitness accessory! Very solid and comfortable, this weighted vest is designed with the best materials to guarantee you longevity and performance.
The advantage is that the intensity can be adjusted according to your level: from 5 to 50 kg of additional weight. Thus, depending on your level of fatigue and the type of pull-ups you are going to do, you can easily modulate the resistanceprovided by the vest. Are you ready to sweat?
In summary: Goal 50 pull-ups
The 50 pull-ups goal is a good way to progress by giving yourself a goal to achieve in a limited time. Here, it's doing 50 consecutive pull-ups maintaining an almost perfect form of execution. You will become stronger in your upper body, build lean muscle mass and improve your grip strength.
What a bonus! Start with the pull-up test and then train by giving importance to the quality of your movement With a good weight training routine and the Military weighted vest load 50KG™ of Super-Human Fitness™, something tells us you're going to meet the 50 pull-up goal with flying colors!
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