The 100-Pullup Challenge to Test Your Upper Back

The 100-Pullup Challenge to Test Your Upper Back


What It Is

A real test of your upper-body pulling strength (and biceps), endurance, and overall grit.

Right here’s your activity: Do 100 body-weight pullups in 10 minutes, resting as required. That’s the full-blown superior model. Making an attempt to get 100 pullups in below 10 minutes is not any joke, particularly in case you’re only used to performing sets of eight to 10 reps. If you realize that this is beyond your ability,then drop the reps to 50 but try to do it within 10 minutes.

When to Do It

On back day. When doing the challenge, this must be your only back exercise in the workout. In case your ego and muscle tissues are still intact, then retest one or two weeks later.

The right way to Do It

Set a timer and begin pulling. As for tips on how to get through it: “The objective is to not go to absolute failure, since you’ll never recover enough to maintain hitting reps in the timeframe,” says Smith. “At all times keep two to a few reps ‘within the tank.’ In other words, stop the set when you recognize you would nonetheless hit two or three reps.”

What to Goal For:

  • Greater than 10 min. = You’ve got work to do.
  • 8-10 min. = Good, man. You probably did it!
  • Below Eight min. = All hail the pullup king

Efficiency Tip

“On the pullups, ensure you’re driving your elbows back to your sides or barely behind your torso as you pull your chin over the bar,” Smith says. “It will assist take the stress off your elbows and alleviate potential irritation points that may happen throughout high-volume pullup exercises.”

The right way to Put together

To bump up your pullup volume for a good showing within the challenge, Smith recommends “greasing the groove” for at the least one week by doing 5 pullups after each set of each exercise you do—for each exercise. Right here’s a pattern leg day:

  1. Barbell Back Squat: 5 x 6-Eight reps
  2. Reverse Lunge: four x 10 per leg
  3. Romanian Deadlift: 2 x 12

*Do 5 pullups after all sets during relaxation durations. By the end of the exercise, you’ll have had 65 pullups.

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