But that doesn’t mean there isn’t more fun to be had from this great exercise. After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. It kicks off with a series about how to build muscle more leanly, gain strength faster, and improve your appearance. The centriufge is used for hemp/ marijuana/ cannabis oil extraction by washing with alcohol/ ethanol, machine equipped with PLC and inverter However, individual responses can vary, and it’s always recommended to consult a healthcare professional, particularly if you are taking other medications. Additionally, reading user reviews and researching each product will help guide you toward a product that aligns with your wellness journey. WORLD RECORDS: MOST PULL-UPS in 30 MINUTES (MALE) Having a training target will make your workouts much more focused and motivating. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Better yet, you can do pull-ups and push-ups almost anywhere. If you love watching records being broken you should check out our Records Weekly series on YouTube... Despite suffering an excruciating 24 hours, Kenta managed to pull himself up 8,940 times. With that in mind, if you do the workouts in this article, you should limit your push-up and pull-up training to 2-3 times per week. Before we get into the nitty-gritty of training for 20 pull-ups and 50 push-ups, you need to become an expert in doing these two exercises. Basically, you warmup, perform a bodyweight set of pull-ups or chin-ups, and then progressively add heavier weight each set until you work in the 3-5ish range for 2-3 sets. So, if you’re stuck at 20 reps, and can’t-for-the-life-of-you get to 21 no matter what you do, then it may be time to start adding some additional load when training pull-ups. The pull-up is not a neck exercise, and no amount of straining at the neck is going to help you get any higher. This might be acceptable for an infrequent pull-up test, but it’s not a good idea when training. This comes in many different shapes and forms, but oftentimes it involves tilting the head back and jutting the chin forward to reach the chin higher and get it over the bar at the top of the repetition. 2) Straining your head and neck to get the chin over the bar. But if you ignore that crucial part of the exercise, you’ll be handicapping your pull-up training potential right from the start. This level of transparency allows consumers to understand precisely what they are getting, which is crucial for anyone considering CBD as a part of their self-care regimen. Green Roads’ CBD oil also comes in a variety of strengths, allowing individuals to tailor their dosage to their specific needs, whether they are new to CBD or experienced users. This level of transparency builds trust among consumers, particularly those using CBD for mental health purposes. The possible mechanisms behind these benefits include CBD’s ability to interact with the endocannabinoid system, which plays a significant role in regulating mood and stress responses in the body. Studies suggest that CBD may help reduce anxiety levels, improve mood, and even enhance overall well-being. And in most cases, I’d recommend focusing on the one your best at until you’ve built a solid foundation of strength. Note that the legs may be bent or straight in either exercise. Chin-ups are very similar to pull-ups, and the names are often used interchangeably. However, women can usually pull five pounds more on the chin-up than the pull-up.Resistance bands provide elastic assistance to your body, giving you a jump-start when you perform chin-ups.After that, you should be good to go and ready to start your workout.Despite her outstanding record, Xie Ting isn't fully satisfied.This program involves doing four sets of pull-ups and push-ups per workout."I had to look after my body for the last two weeks of the attempt. I only practised between one or two hours."If you had to do just one, chin-ups are a better muscle-building exercise than pull-ups.One way to reignite your enthusiasm for classic pull-ups and push-ups is to set yourself a repetition goal. Suffice to say, almost any goal that can be accomplished through strength training, would benefit from the inclusion of the pull-up exercise. The pull-up is a superb exercise for improving health, fitness, strength, and muscle development. In fact, you’d have a hard time finding a personal trainer or strength and conditioning specialist who does not use pull-ups as part of their training routines. There are several other common pull-up and chin-up training mistakes that can undermine your progress – oftentimes, without you even knowing it. How to do Weighted Pull-ups & Chin-ups: Everything You Need To Know About Heavy Pull-up Training But regardless, once you’ve reached this level, you’re going to have to increase the challenge of pull-ups yet again. For example, working on one-arm pull-up components will produce similar strength gains as weighted pull-ups will – just without the need for additional load. Or, alternatively, you could just perform your normal pull-up workouts with 5 extra pounds attached, and then add 2.5 to 5 pounds each week. You can do pull-ups and push-ups almost every day if you wish.This workout can be done 2-3 times per week for 4 weeks (train it as often as you can fully and safely recover from).For that, let’s talk about building your own workout.This is by far my favorite stand-alone pullup workout, and I like to use this protocol in many different workouts, too (not just pullup workouts).Your feet are ONLY there for support, use your upper body as much as possible.Now, I can’t stress enough that it is of paramount importance that you get your pull-up technique mastered now.A majority of exercisers find chin-ups to be the easier alternative as it involves greater biceps recruitment than the conventional pull-up.Doing a pyramid workout is a great way to get in a high-volume pull-up workout that will help to build your strength and increase the number of reps you can do. A lifter can, on average, lifter heavier on the chin-up than the conventional pull-up due to greater biceps engagement. On the other hand, an average rookie lifter could pull 20 pounds of added resistance for one rep. Meanwhile, the pull-up added resistance fluctuates by 40 pounds for male world-class athletes. They match their untrained male peers at the intermediate experience level in relative strength. The main difference from the instructions listed above is that with chin-ups, you use a supinated grip on the bar (i.e., gripping the bar with your palms facing you) as opposed to a pronated grip for pull-ups. Lighter individuals with upper-body training experience or strong grips will find chin-ups come easily. Dynamic strength training exercises have two distinct phases; concentric, or lifting, and eccentric, or lowering. Warm up like you would with any weightlifting exercise. An additional 3-5 pounds would probably be enough for most people. Kettlebells – A kettlebell can also be used by inserting your feet into the handle – assuming you have a tall enough pull-up bar that allows you to hang with your legs straight. Weight belt (aka dip belt) – This is the best tool for heavy weighted pull-ups because they can hold a lot of weight, weights can be changed quickly and easily, and the weight is in line with your center of gravity. He was 5 feet, 7.5 inches tall and 130 pounds at the time. According to Guinness World Records, the most pull-ups in one minute with a 40 lb pack is 25 and was achieved by Ron Cooper (USA) in Marblehead, Massachusetts, USA, on 9 July 2014. According to Guinness World Records, the heaviest weighted pull up weighed 206.2 lb (93.53 kg) and was achieved by Steven Proto (USA) at a personal gym in Edmond, Oklahoma, USA, on 9 July 2011. Steven Proto – holder of two Guinness World Records for weighted pull-ups A single weighted pull-up with… To help people get stronger, healthier, and more confident – all with a fun, no-nonsense approach. Nerd Fitness cuts through the fitness B.S. Never wonder where you should put your limited time, energy, and effort. Do you head to the gym to crush pull-ups? That should get you going mastering the pull-up. Despite her outstanding record, Xie Ting isn't fully satisfied. Once everything was set, she focused, adjusted her breathing, and dove into the challenge. But with months of training under her belt, Xie Ting wasn't about to let a little thing like discomfort hold her back. The outdoor barbell might as well have been an ice block. Form & Technique A common misconception about the chin up is that it does not recruit the same muscles as the pull up, namely, the latissimus dorsi. Even though the pattern is the same for pull up and chin up, the activation is at different intensities. A general pattern of sequential activation occurred, suggesting that pull ups and chin ups were initiated by the lower trapezius and pectoralis major and completed with biceps brachii and latissimus doris recruitment. The pull up had greater activation of the lower trapezius than the chin up. The pectoralis major and biceps brachii had significantly higher EMG activation during the chin up than during the pull up. What Are the Benefits of Doing Pull-Ups? What Muscles Do Pull-Ups Work? Backpack (preferably a hiking-style backpack with hip and/or chest straps) – This would be a good substitute for those who don’t have access to a weight vest or belt, making them a great choice for a home gym trainee. You can always take weight out. The more weight it can hold, the better. So, you’ll want to make sure that you’re keeping your shoulders stabilized and contracting your core properly to protect your spine, among other things. With your grip further out, it’ll require even MORE strengthen from your back (remember our pull-up vs. chin-up discussion). Use a box, an assisted band, or an assisted pull-up machine to start at a low weight and build up your strength. Full extension and a full range of motion are major problems for many people training pull-ups and chin-ups. We recommend including both chin-ups AND pull-ups into your workout, which we’ll discuss in our section on including pull-ups into your training. As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to the next level. In my experience, I’ve found that the Grease the Groove protocol (aka GTG) is an excellent method for improving beginner and some intermediate level pull-up trainees results over the short-term. The number one most important thing you can do is to practice optimal pull-up technique as often as possible, without training to exhaustion. Below, you’ll find some pull-up training tips to help you put some of these ideas into practice. Work up to performing 5 sets of at least 3-8 repetitions, and then test yourself to see if you can perform any unassisted pull-ups. However, if you only do one workout, make sure you also include exercises for the rest of your body. This program involves doing four sets of pull-ups and push-ups per workout. The basic premise of density training is simple – you keep your workout volume the same but gradually complete that volume using fewer sets and in less time. In addition to fitness records, Frank would like to set records for kindness, such as the most hugs given in one hour. Frank began training to set world records 11 years ago. The 45-year-old from Colorado performed a total of 1,010 chin ups – an average of almost 17 per minute – to break the previous record of 993, set in 2011 by Stephen Hyland (UK). Frank Sagona (USA) can hold his chin up high after setting a world record for the most chin ups in one hour. Work up to holding this for seconds before moving onto negative repetition pull-ups. If you can’t do any pull-ups yet, then some easier variations will be needed to work your way up to them. And in particular, getting your first pull-up is a pretty special milestone. In fact, many are quick to label push-ups as a beginner’s exercise. Everyone thinks they know how to do pull-ups but turn into swinging, jerking monkeys when they hang from the bar! So, make sure you know how to do these exercises correctly, with your metaphorical eyes tightly closed. Imagine how good you’ll feel when you finally hit 20 pull-ups and 50 push-ups. Setting and reaching training goals is very satisfying. If you cannot reach these standards, you should work on your pull-up and push-up performance until you can. This typically means being able to do 10 pull-ups and 25 push-ups, or half your ultimate rep goal. However, as the weeks pass, you do more reps in your first set and less for your last set(s). It also helps you get comfortable hanging from the bar and moving with better control. You need to train the muscles involved, get your body used to the movement, and build up piece by piece. The failure of RecordSetter to exercise or enforce any right or provision of these Terms of Use shall not constitute a waiver of such right or provision. To the extent a claim or cause of action does arise from the use or access to the RecordSetter sites or these Terms of Use, the claim or cause of action shall be settled by binding arbitration. Otherwise, such claim or cause of action is permanently barred. RecordSetter is not and cannot be responsible for its User's or other's conduct or safety during any attempt to create a world record to submit to RecordSetter. Furthermore, RecordSetter reserves the right, at its sole discretion, to reject a User's Record submission, at any time and for any reason without prior notice. You also agree that any world records you hold on the RecordSetter sites (your "Records") may be repealed without prior notice. The body must be raised until the chin is above the bar and then lowered until the arms are straight, with the process repeated as many times as the person finds physically possible. A fitness fanatic from Japan did over 650 pull ups in a row to set an astonishing world record. There are some tips and strategies that will help you instantly improve your pull-up strength and performance, and some long-term training strategies for all skill levels, too. Plus, it’s great if you have a decent bit of time available and want to max out on training volume.Many people use several grip styles to get better at different movements.Not so long ago, we (the fitness industry) believed that you had to train in the 6-12 rep range to build muscle.Also, when it comes to advanced pull-up trainees who are in the 16-20+ repetition range, the better you get, the harder it gets.Kenta then made efforts to find people to help organize his attempt.All reps must be easy reps. Most people obtain the best results when they train with GTG for 3-4 weeks – sometimes more.However, the grip is the only difference between the two exercises. Plus, it’s great if you have a decent bit of time available and want to max out on training volume. Another spin-off from this workout is to do 100 reps in as few sets as possible. It doesn’t necessarily have to be 100 reps, and you can apply any time limit depending on your schedule, but the idea is to get as many pullups done in as little time possible. If you’re short on time, but want to get a decent bit of work in, then a timed workout is a great option. And so, I present to you five of my personal favorite pullup and chinup workouts. We’re going to work on increasing your “pull” muscles through a series of exercises. If it’s taller than you and can support your weight, you can do pull-ups from it. Pull-ups are a great way to improve your grip since your hands and fingers have to support your body’s weight during the movement. With push-ups, some of your body’s weight is supported by your feet. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry. She started her career in fitness coaching as an adult after she graduated from college. Many people use several grip styles to get better at different movements. If you CrossFit, the strict muscle up uses the chin up to help with the initial pull because the biceps brachii are in full activation. However, the more often you train, the lower the volume and intensity of your workouts must be. Straight sets, e.g., three sets of eight, is probably the best way to do this. Ideally, you should be able to comfortably complete the first stage/week of your chosen workout. If you are unable to complete any of the weekly workouts, stick with it for as long as it takes to achieve success and then continue. After completing phase six, you should be able to do 50 non-stop push-ups. On the other hand, a chin-up requires you to grip the pull-up bar with an underhand (supinated) grip. The pull-up and chin-up are compound (multi-joint) exercises that train your lats (primary) and abs, biceps, shoulders, and upper back (secondary). They are also the exercises most beginners use to determine their strength level. Women’s pull-up performance, too, is linked to their weight, age, and experience level. The average male pull-up depends on several factors, including a lifter’s age, weight, and experience level. On the other hand, a negative number (-10) represents a 10-pound assistance, translating to body weight minus ten pounds. The numbers below represent the one-rep max (1RM) for people at different experience levels and weight classes. WORLD RECORDS: MOST CHIN-UPS in 1 MINUTE (FEMALE) Are chin-ups better than pull-ups for biceps? Building your chin-up game isn’t as straightforward as adding pounds to your squat or deadlift. Resistance bands provide elastic assistance to your body, giving you a jump-start when you perform chin-ups. If you have an assistive machine, go for it, but a lat pulldown will work in a pinch. Meaning you can’t just lower the weight to help you finish your set. As a result, it’s often used as one of the main muscle-building lifts in hypertrophy training programs. And if we’re adding weight, we can add more weight to our chin-ups. So what we’re seeing is that chin-ups work our biceps 52% harder and pull-ups work our lats 14% harder… right? So, feel free to try adding a little bit of weight during your next pull-up workout and see how your body responds. Yes, that means he did a chin-up with over 200% of his bodyweight in added weight (i.e. for a total of 395 pounds!). So, if you can bench press 200 pounds, you should be able to do a pull-up with 200 pounds total (i.e. your bodyweight + however much added weight equals 200 pounds total). This is good advice for any training program, but especially so for an exercise that’s as strenuous as weighted pull-ups, which can take a toll on your shoulders, elbows, and wrists. So, start with a moderate set of just bodyweight reps as a base warmup. Ask a rookie about the difference between the two, and they’ll probably tell you that both exercises are the same, except that in a chin-up, you’re supposed to take your chin over the pull-up bar. Try to set a new personal record each time your perform this pull-up workout by doing either more reps per set or more sets than your last session. Interestingly, he doesn’t lift weights - he works out in his backyard, where he only does body weight exercises such as push ups and chin ups. When it comes to chin-ups and overhand pull-ups, the same muscles are activated but at different strengths, so it’s about how the exercise will benefit the progressive movement or sport you are working towards. Decide ahead of time that you’re going to set a personal record and commit beforehand that you’re going to push yourself even when it gets tough, even when you think you can’t do another repetition. The density training program is more flexible, and you only progress from one stage to the next when you’re ready. The truth is that both of these workouts can be equally effective, so it’s up to you to choose the one that resonates with you the most. Daily workouts are one of the best ways to get really good at an exercise. You can do pull-ups and push-ups almost every day if you wish. Raise your legs straight in front during your pull-up. You’ll build lots of strength in your hands as you grasp the towels during the movement. Read our full guide on gymnastic rings workouts for more. Thus ring pull-ups engage your core more as you stabilize yourself during the movement. You could also alternate between pull-ups and chin-ups from workout to workout for variety. You perform pull-ups with an overhand grip, while chin-ups use an underhand grip. While it makes a certain amount of sense to train for more pull-ups and push-ups at the same time, you certainly don’t have to. Similarly, you could do the EMOM density workout for push-ups and the backfill workout for pull-ups, or vice versa. Doing these exercises should develop a strong, muscular upper body. In other words, pull your shoulders down and back before you bend your elbows to pull up. Better to do a few proper pull-ups than more half-rep ones. Either not pulling high enough, not dropping low enough, or both! If you want more specific instructions on any of these levels or movements, check out our guide “Get Your First Pull-up” for more. The most push ups in one hour (male) is 3,378 and was achieved by Pop Laurentiu (UK) in London, UK, on 30 June 2023. As a result, he successfully surpassed the previous record by 9 and exceeded his own record from two years ago by 11. He trained for seven years and underwent three months of intensive practice specifically for this record. The most one armed pull ups in one minute (male) is 35 and was achieved by Li Zechuan (China) in Shenyang, Liaoning, China, on 21 December 2024. This creates a positive feedback loop that will help you maintain your exercise habit and stay on the track to improved fitness and better health. While any workout is a good workout, training without a goal often means your progress is slow or even non-existent. While these numbers might sound daunting, with time and determination, most people should be able to achieve and even surpass them. Similarly to a band, jumping to start your chin-ups gives you a bit of extra kick that can make the rep feel much easier. Hang normally and use the bar’s elasticity to propel you upward at the start of each rep. The negative eccentric portion is much easier, and is a good place to start performing real chin-ups. Hang for time and work up to 60 seconds in a single round. That should get you started experimenting with pull-up variations to increase the difficulty. If you start doing one-arm pull-ups, email us. This is the most difficult pull-up variation you can do, what with the whole only using one arm business. The trick here is to have enough power to explode above the bar so you can clap your hands. That’s a good general standard that practically anyone involved in ongoing fitness training can achieve. I’ll start off by saying that most trained men can and should aspire to doing at least 3 pull-ups with an additional 45 pounds (women w/ 25 lbs). Strength and conditioning specialist, Eric Cressey, posted a great article that covers some of the risks of performing (and specializing in) pull-ups (and particularly, heavy/weighted pull-ups) that is worth a read. You have to work your way up to a heavy load one set at a time. In layman’s terms, the hands or feet involved in the body part you are exercising is connected to something solid, like the ground or a bar. The pull-up and its variations can be progressed, regressed, and performed throughout a training year. In this article, we will explore the chin up in-depth and how it activates our muscles, as well as how it differs from the pull-up. Well, according to some Internet debates, that’s the case, but I contend that chin ups are in fact pull-ups. You’ll notice that this workout has a built-in activity-specific warmup and cooldown that occurs naturally as you progress up and down the pyramid. Rest only as needed to complete the next set. Check out some other grip ideas here. This is another tough one, and you’ll enjoy it if you’re a glutton for punishment. I don’t like doing this one very often, but when I do, I’m always glad once I’m finished because it’s quite an accomplishment. What’s interesting, though, is that the chin-up went from working the biceps 53% harder to working them 60% harder. But that small change in grip position has quite a big effect on which muscles you work, how large your range of motion is, and how heavy you can lift. Save my name, email, and website in this browser for the next time I comment. You’ll hardly ever see people using ginormous added resistance on the pull-up and chin-up. We bring a wealth of experience and research-backed insights to help you master these exercises for optimal strength development. A majority of exercisers find chin-ups to be the easier alternative as it involves greater biceps recruitment than the conventional pull-up. While performing a pull-up, you need to grab the bar with a shoulder-wide overhand (pronated) grip. However, the grip is the only difference between the two exercises. Kenta Adachi of Japan has broken the record for the most pull ups in 24 hours (male) by performing an astonishing 8,940 of them. As she said, “Exercise is not just about improving physical fitness; it's about strengthening our inner selves.” To continue smashing her own records and perhaps even go for the title of the most pull-ups in one hour. In the end, she completed 44 perfect pull-ups in one minute, breaking the record. It’s the go-to exercise for back development and vertical pulling strength. And it’s right up there with other strength training greats like squats, deadlifts, and presses. It’s a pillar in the strength training community, and a staple in many workout programs. When stabilized, not only will your shoulders be in a safer position, but you’ll be able to apply more of your body’s strength to perform more reps. Many people are totally unaware of what to do with their shoulders during the pull-up exercise. The pull-up and chin-up are harder than they are usually given credit for. Notably, both variations require you to pull your chest as close to the pull-up bar as possible. While in the other movement, you only have to bring your face to the bar’s level. Get the latest fitness tips, workout plans, and nutrition advice delivered straight to your inbox. Our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Or, if you’re still skinny or skinny-fat, try our Bony to Beastly (men’s) program or Bony to Bombshell (women’s) program. If you want a customizable workout program (and full guide) that builds these principles in, then check out our Outlift Intermediate Bulking Program. Comparing the two is kind of like comparing a chin-up against a biceps curl. It’s just a more comfortable way of doing chin-ups. That’s a natural position for your biceps to pull from. It’s a good beginner-level isometric exercise for building up to pull-ups and chin-ups. Basically, you hold onto a pull-up bar and hang in the flexed position with the proper tension in the body to activate the musculature involved in the pull-up exercise. Without proper training, most people can’t do a single pull-up, let alone 10, 20, or 30+ reps. So, when you can, your confidence and self-esteem gets a big boost. There’s just something special about being able to lift your own body weight and pull yourself up to a bar/branch/ledge/etc. If your grip gives out early or your shoulders aren’t stable, the rest of the rep doesn’t stand a chance. Practice chin-ups… with a little help. The best way to get better at chin-ups? It’s easier to focus on form, and you can adjust the difficulty by changing the angle of your body. There are some tips and strategies that will help you instantly improve your pull-up strength and performance, and some long-term training strategies for all skill levels, too.Hang for time and work up to 60 seconds in a single round.This Pull-up Training 101 Guide will definitely get you started and pointed in the right direction, but if there’s anything I’ve learned from 15+ years of doing and teaching pull-ups, it’s that the basics only work for a little while.They match their untrained male peers at the intermediate experience level in relative strength.This is the most difficult pull-up variation you can do, what with the whole only using one arm business.If you can’t do any pull-ups yet, then some easier variations will be needed to work your way up to them.With push-ups, some of your body’s weight is supported by your feet. Is training for 20 pull-ups and 50 push-ups worth your time and energy? Once you have mastered these exercises and can do a handful of reps, you’ll probably be itching for a new challenge. Get yourself a doorway pull-up bar, and you’re all set. Kenta then made efforts to find people to help organize his attempt. While Kenta did apply for the record, he was unable to organize a venue and witnesses and had to cancel his application. Since then, Kenta worked on his pull-up skills. "I was not good at pull ups, and I got 12 out of 21 for the test. I still remember clearly how frustrated I was," he said. This level of transparency builds trust among consumers, particularly those using CBD for mental health purposes.As a bodyweight exercise, chin-ups lack the customization of, say, a lat pulldown machine.You only progress when your body is ready for a greater challenge.I’ll start off by saying that most trained men can and should aspire to doing at least 3 pull-ups with an additional 45 pounds (women w/ 25 lbs).In other words, pull your shoulders down and back before you bend your elbows to pull up.The 45-year-old from Colorado performed a total of 1,010 chin ups – an average of almost 17 per minute – to break the previous record of 993, set in 2011 by Stephen Hyland (UK).And here are two ways to keep increasing your pull-up strength and performance once you’ve gotten into the advanced stage.Since it’s just you against the force of gravity, if you can do a pull-up or chin-up, you have a greater strength-to-bodyweight ratio. Alicia Weber scored 74 points in her inverted row chin-ups, 40-yard archery obstacle course. Alicia Weber performed 1,070 pull-ups in one hour. Performed nine human flag chin-ups while wearing a 12-kilogram vest. Complete Pullup and Chinup Workouts to Help You Build Muscle, Increase Your Strength, and Skyrocket Your Numbers And let’s be real, if you’re not doing any chin-ups now, just “trying harder” won’t cut it. You can get a free copy of John’s 3-month pull-up training program and download more of his premium pull-up training resource as part of his free 5-day Pull-up Training Crash Course. And weighted pull-ups are even more awesome. The only thing that’s really different about a weighted pull-up versus a standard pull-up is that the load (i.e. the resistance) is greater. So, if anyone tells you that “you can’t do pull-ups,” – even yourself – don’t believe them for a second. Heck, even little girls can do pull-ups and make them look easy. So, I setup this webpage to help change that – to at least get you heading in the right direction from the start, and hopefully, to help you achieve measurable progress within a week or two, which is how it should be. How many chin-ups should I be able to do? Let’s say you can do five chin-ups and practice once per week. The more weight it can hold, the better.You have to work your way up to a heavy load one set at a time.In essence, you “borrow” reps from your final set(s) and add them to the start of your workout, so the rep count per workout remains the same.Because they work the same muscles, you can do pull-ups or chin-ups as preferred.It’s still quite similar to the chin-up, it’s just that our biceps are taken out of the picture, and our biceps are quite strong.The truth is that both of these workouts can be equally effective, so it’s up to you to choose the one that resonates with you the most.There are many ways to program this, but here are three tried-and-true beginner-level progressions for working your way up to full pull-ups. Whether you want your first or your fifteenth, getting a chin-up right matters. Kenta has outdone himself, breaking his previous record of 651. Alicia Weber scored 54 points in a consecutive chin-ups, 40-yard archery obstacle course. Click here to buy our latest book, filled to the brim with stories about our amazing record breakers. • Most pull ups in 12 hours – 5,742 by Andre Shapiro (USA)Another spin-off from this workout is to do 100 reps in as few sets as possible.Studies have revealed that you can build muscle by doing as many as 30+ reps per set, provided you work close to failure (1).And if you just can’t hold a flexed-arm hang, then you can also hold the deadhang position for time, too.Both exercises require you to start from a “dead hang” position with your arms straight.A fitness fanatic from Japan did over 650 pull ups in a row to set an astonishing world record.It is designed to take you right to your edge, and no further – each and every time you train – in order to find the “sweet spot” for adapting and getting stronger at this awesome exercise.He has trained 5 days a week over a 7 year span towards this successful attempt, eventually breaking the record by over 100 push ups. When you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level. What weight should you start out with initially? You may be thinking, “That’s all well and good Steve, but what if you can’t even do a pull-up yet! Alright, enough about why you should do pull-ups. To qualify for the record, the participant’s body must stay straight throughout and the body must be hanging limply before the first pull up. Find out how I rapidly increased my pull-up numbers and have helped hundreds of other people do the same with my unique approach to pull-up training at the link below… The Pull-up Solution is a comprehensive pull-up training system that is fully-customizable to both your skill and conditioning level, and was created to be personalized to your unique needs and circumstances. So, if you want to take your pull-up training to the next level, be sure to sign up for the free course using the form below. This Pull-up Training 101 Guide will definitely get you started and pointed in the right direction, but if there’s anything I’ve learned from 15+ years of doing and teaching pull-ups, it’s that the basics only work for a little while. Use the charts above to check how you stack up against folks in your weight class and experience level. Check out our chin-up guide to dig deep into the exercise and learn about its variations and alternatives. Check out our pull-up guide to learn how to perform the exercise for achieving muscle hypertrophy. An average American female tipping the scales at 165 pounds (closest to 170.5 pounds) with no lifting experience would need a 30-pound assistance to complete a single pull-up. Moreover, intermediate lifters could pull 50 pounds of additional resistance, 80 pounds for proficient, 115 pounds for advanced, 145 pounds for exceptional, 170 pounds for elite, and 200 pounds for world-class athletes. This is one of the most common pull-up training mistakes, and it’s a risky one, too. The real issue here is that most people do not perform pull-ups and chin-ups through a full range of motion, and this is especially true when it comes to locking out the elbows in the deadhang position. On the contrary, it seems that most people will do anything to get their chin over the bar. Regardless, most people usually find that one of the exercises is significantly easier than the other. • Most pull ups in one hour (male) – 1,131 by Caine Eckstein (Australia) • Most pull ups in one hour (female) – 725 by Eva Clarke (Australia) • Most pull ups in three minutes – 112 by Wang Xincheng (China) • Most pull ups from a helicopter in one minute – 32 by Hamazasp Hloyan (Armenia) Most people confuse both exercises and use them interchangeably. Anyone who doesn’t have strong arms, shoulders, back, and core cannot perform a bodyweight pull-up. Pull-ups and chin-ups are a staple in most strength training routines. And here are two ways to keep increasing your pull-up strength and performance once you’ve gotten into the advanced stage. If you’re an advanced trainee, then you’ve moved beyond all newbie gains and it will take considerable work to keep improving your pull-up performance. Keep performing sets until your pull-up technique starts to decline, and stop if you reach sets. This is another great way to get a lot of pull-up reps and practice in. Here’s an old video I put together to explain how to do a pyramid workout for pull-ups… Progress gradually and increase your pull-up weight and training volume slowly (baby steps). Then add 5-10 pounds at a time until you get up to your working weight. Your first few weighted pull-up workouts should be very conservative. Simply anchor a band at floor level and wrap the band around your shoulders so that it stretches as you pull yourself up to the bar. She knew it would be a challenge, but also the perfect opportunity to show off the results of her consistent training. That's when the thought of going for the world record crept into her mind. But as she continued her training and saw progress, she realized she might just be capable of aiming higher. She was simply documenting her fitness journey, sharing the ups and downs with her audience. By day, she's a social media content creator sharing her fitness journey and lifestyle. Imagine pinching a pen in between your shoulder blades, then do the pull-up. It’s not a full rep, and it’s robbing your body of effective work. Most people I see in the gym are doing half pull-ups. The wider grip of a pull-up isolates your lats, which means you get less assistance from your biceps. Performed nine human flag chin-ups while wearing a 12-kilogram vest.You could alternate between the two to ensure you’re not leaving gains on the table.Pull-ups are what we call a “compound exercise,” meaning they work out several muscle groups at once.That’s a good general standard that practically anyone involved in ongoing fitness training can achieve.Between them, pull-ups and push-ups work all your major upper body muscles.Both exercises require you to pull your body weight against gravity.So, if you can do 10 pull-ups in a maxed-out set, then your number is 2-4 reps. Then perform between 8-20 sets of 2-4 reps with as little rest as possible – and no more than 1 minute between sets.Untrained women, on average, require a 30-pound assistance on both — chin-up and pull-up.After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. Your goal should be to do as many pull-ups as possible throughout the course of each day, and however you accomplish those reps is up to you (e.g. 5 sets of 8 reps, 10 sets of 2 reps, 20 sets of 1 rep, etc.). The more frequently you can practice your pull-up technique – whether you’re using some of the beginner-level progressions or not – the better. Functional trainers would call it a vertical pulling exercise, which is a critical movement to include in your fitness routine. Again, there are so many benefits from doing pull-ups and chin-ups as part of your exercise routine. At the time, the record stood at 7,715 (set by Brandon Tucker in 2019). Kenta is not new to breaking pull-up records as he also set the record for the most consecutive pull ups (651) back in 2022. Her target was 39 pull-ups in one minute, a record set by American athlete Inga Simning in 2022. The consecutive record must be continuous, with no set time limit. This is where most people get stuck. Your feet are ONLY there for support, use your upper body as much as possible. At this point, you are going to start actually doing pull-ups…with a little bit of assistance. I’ve written about pullup training many times before (see links below), and even published a complete 3 month pullup training program that I’ve used with my clients quite successfully over the years. If you had to do just one, chin-ups are a better muscle-building exercise than pull-ups. To solve that problem, it’s common to use angled bars or gymnastics rings, allowing you to grip the bar more comfortably. At that point, because of the heavier weights being used, both exercises worked his lats equally hard. Is the thought of doing 20 pull-ups and 50 push-ups a little daunting? Besides a pull-up bar, you don’t need any equipment to work toward these targets, so there is no excuse for not rising to the challenge. You now have two programs you can use to train for 20 pull-ups and 50 push-ups. The backfill program is a bit more linear, which may appeal more if you prefer a more regimented training plan. With two programs (density training and backfill method) to choose from, you may be wondering which approach is best. However, training just once per week probably won’t produce the results you want. The other way to “progressive overload” your pull-ups is to add weight to the exercise, which we’ll devote our next section to. Whether it’s lack of strength or too much body mass, you should choose a variation that allows you to have great form while getting stronger. It can also be the difference between being able to get your first pull-up or chin-up and flailing around on the bar! If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression. Alicia Weber completed 500 chin-ups and 500 push-ups in 41 minutes, 41.62 seconds. Frank dedicates his new record to his friend and training partner, Mike Roumph, who sadly passed away while helping Frank prepare to break the record three years ago. “Just my own body and a bar,” Frank said. Frank dealt with an unexpected layer of difficulty during this chin-up challenge as he suffered a muscle strain in his back on the day before the record attempt. Multiple people have attempted to break Stephen’s record over the past decade, but none have been successful until now. I’ve posted a number of weighted pull-up workouts in the archives for those with the right blend of character flaws traits to try them out. Interestingly enough, Jasper also purportedly completed a one-arm chin-up with 49% of his bodyweight added, too. Unfortunately, there are no commonly accepted strength standards for weighted pull-ups. Those are the basics of pull-up technique that you’ll find in most exercise instructional resources. And if you’d like some more gear ideas that may help make pull-up training a little easier, more comfortable, and even fun, then check out the Pull-up Training Buyers Guide which you can find on the Gear Page. The best bar in the world still won’t do the pull-ups for you! The best option, of course, would be an actual bar that was designed for exercise because it will be the proper width, texture, etc. Arnold Schwarzenegger performed 50 chin-ups as a warm-up on his upper-body training days. Both exercises target your muscles differently and deserve a place in your training regimen. A novice lifter would require a 15-pound assistance, and an average intermediate lifter could perform a single bodyweight pull-up without help. However, women can usually pull five pounds more on the chin-up than the pull-up. Women’s chin-up performance, too, is linked to their weight, age, and experience level. It’s only by overcoming difficulties and doing hard things that we develop and grow, not just muscularly but as people. Chin-ups and pull-ups are so similar that they’re virtually interchangeable. After that, you should be good to go and ready to start your workout. Warming up will prepare your muscles and joints for what you’re about to do.