Training

Pull ups on rest days

rodeoastrooOct 15, 2:12 AM

Hi! I’m new to calisthenics (ran through the RR only twice now) I can’t do a pull up yet obviously but I just do 3 sets of active dead hangs till failure which is at around 30 seconds per hang now. I was wondering if I could still just do dead hangs on rest days to really work on those pull ups or if it’s recommended to completely stop doing anything strength related on rest days. I’m eager to learn a pull up so that’s why I’m asking about it and want to improve my grip strength. Thanks in advance

7 replies

ketchuproll95·Oct 15, 3:28 AM
If you're training them sufficiently during your workouts then no, don't strain the muscles any more during rest days. Broadly speaking, two things happen when you train, the first is you stimulate muscle growth (this is good), you send signals to your body that it needs to get stronger and build more muscle. The second thing that happens is you fatigue said muscles, and to be even clearer fatigue is *damage*. So when you rest, you're not only giving your muscles time to recover from said damage, but then to also build muscle *on top* of what was there before. If you train too much, your muscles are just going to keep getting damaged, never fully recovering and certainly never getting stronger. So again, no, more training ≠ more gains. There is a balance that has to be struck.
apprehensive_cat8207·Oct 16, 12:55 AM
then that's not a rest day
tsf97_3·Oct 17, 8:19 PM
This. I never understood the old trend of “100 pull-ups a day for 30 days”, because that’s going to just lead to overtraining, especially if 100 pull-ups in one session is tough for that individual. Very little recovery yet high and frequent volume. Much better to train pull-ups 2x a week, makes it easier to fit in an upper/lower or PPL split, and you’re getting 48-72 hours recovery so you’re fresh for the next pull session.
rodeoastroo_2·Oct 18, 11:12 PM
Alright, I’ll hold off then. Thanks for the advice!
kinghanzel·Oct 19, 5:26 PM
Use the bands to do you pull ups
girl_of_squirrels·Oct 20, 9:01 PM
You actually build muscle in the rest period *after* you exercise. That would negate the rest period
hour_initiative_2766·Oct 21, 10:35 AM
I do pull-ups, pushups, planks, dead hangs everyday usually multiple times. I also do weight training twice a week as well. I don’t listen to people who say you gotta rest. I’ve never listened to anyone before so I’m not starting now.

Back to Board