Chin-ups/pull-ups on Rest Days

hadoken13

I've always heard talk of giving the muscles a break between training days, but what effect would it have, to do, lets say around 15 chin-ups (alternating with pull-ups) on an off day - in the morning after a session and then in the evening? Even after biceps/triceps sessions?

I have a bar over my door and when I pass by it every day, I think I should be using it more often - if only for light, top-up training.

MightyMandarin

hadoken13 wrote: »

I've always heard talk of giving the muscles a break between training days, but what effect would it have, to do, lets say around 15 chin-ups (alternating with pull-ups) on an off day - in the morning after a session and then in the evening? Even after biceps/triceps sessions?

I have a bar over my door and when I pass by it every day, I think I should be using it more often - if only for light, top-up training.

If you're lagging in pullup strength, then go for it, although I'd avoid it on the same days as you work back and biceps, I assume you do pullups on those days too.

thegreatiam

do it if it doesnt affect your recovery.

and pull ups are a back exercise, not an arm exercise, so you would want to be avoiding it after or before back days.

hadoken13

MightyMandarin wrote: »

If you're lagging in pullup strength, then go for it, although I'd avoid it on the same days as you work back and biceps, I assume you do pullups on those days too.

Ye I do pullup and chinups lets say on a Monday with shoulder presses on a Wednesday and I was wondering if I could go ahead and do pullups and chinups on a Tuesday and Thursday too (on rest days).

thegreatiam wrote: »

do it if it doesnt affect your recovery.

and pull ups are a back exercise, not an arm exercise, so you would want to be avoiding it after or before back days.

So essentially I should really be resting on rest days if I do pullups and chinups on days before rest days?

Alf Veedersane

If you're doing pull ups and chin ups on Monday, I wouldn't be doing them on Tuesday. But depending on what you do on Wednesday (assuming you do more than just shoulder presses) and Friday, you could possibly do them on Thursday.

hadoken13

Alf Veedersane wrote: »

If you're doing pull ups and chin ups on Monday, I wouldn't be doing them on Tuesday. But depending on what you do on Wednesday (assuming you do more than just shoulder presses) and Friday, you could possibly do them on Thursday.

Sounds good to me. I'll give that a shot. Thanks.

Alf Veedersane

What else do you do on a Wednesday and what do you do on a Friday?

thegreatiam

your body gets strong when you rest, not when you workout.
So provided you are getting sufficient rest for the work you did you can do pull ups every day.

If i'm working on pull up strength ill usually have a bar set up in my house and bang out 1 or 2 each time I go past it.

this means I am not putting a heavy load and im getting ample rest.

asking people to advise you on this without providing information on your exact schedule and current load, diet and rest is pointless.

You now have the information you need, you can make a decision as to how much you'd like to do pull ups. just remember to get enough rest.

Valmont

thegreatiam wrote: »

your body gets strong when you rest, not when you workout.
So provided you are getting sufficient rest for the work you did you can do pull ups every day.

I do 30-40 pull ups a day on top of my other exercises and rest days - it hasn't had any bad effects on my recovery. Pull-ups are a very important exercise so you should work in at least a few whenever you can, OP!

Alf Veedersane

thegreatiam wrote: »

If i'm working on pull up strength ill usually have a bar set up in my house and bang out 1 or 2 each time I go past it.

this means I am not putting a heavy load and im getting ample rest.

Presumably, you also get some cardio in having to go the long way around to avoid passing the bar.

thegreatiam

Valmont wrote: »

I do 30-40 pull ups a day on top of my other exercises and rest days - it hasn't had any bad effects on my recovery. Pull-ups are a very important exercise so you should work in at least a few whenever you can, OP!

plus the back is quite a hardy set of muscles and can take a lot of work. Seems my back is capable of taking more effort than my chest legs or arms.

But recovery isn't just about if the muscle feels tired or not, it's also about your whole body and nervous system bouncing back. and that will be affected by your age and physical condition. I certainly cant do pull ups and recover from them in any way near like I could when I was 15.

thegreatiam

Alf Veedersane wrote: »

Presumably, you also get some cardio in having to go the long way around to avoid passing the bar.

nah, i put it out side. and quit my job

nice_guy80

Generally, every time you walk past the bar do a few reps

builds up the amount of reps in a day

hadoken13

Ye I'm too lazy to post my complete workout and rest routine, so I'll just try doing a few pullups and chinups on my rest days and see how I get on and if I feel soreness when I resume on a training day, I'll stop doing it.

Alf Veedersane

You probably won't feel soreness. It will just reduce your capacity to lift as much as you should.

hadoken13

Alf Veedersane wrote: »

You probably won't feel soreness. It will just reduce your capacity to lift as much as you should.

Thanks I'll keep it easy so and see how I get on.

Hanley

do this; http://www.t-nation.com/workouts/chin-up-project

Oregano_State

I had a pull-up bar in my house over the summer and found it really good for bringing up my chins and pullups. I'd try to do 3-5 sets a day, between 30 and 50 pullups, and this was during a period where I was training formally 6 days a week. I got up to being able to do 17 strict, dead-hang pullups and 10 wide-grip pullups. After that level, I think you get more bang for your buck from doing weighted pullups and chins.