According to the August 2002 study in the “European Journal of Applied Physiology,” on the one hand, people who usually take four sets of three to five reps gain comparatively more strength. On the other hand, people who perform two sets of 20 to 28 reps gain more endurance. So, the inner thing of this study is that the lower the amounts of pull up you do with a lot of weight the stronger you can make yourself. Whereas the higher the numbers of pull ups you do with less weight the more endurance you can develop.
Again, in the Potential Royal Marine Course (PMRC), you would require doing three full pull up to continue the course, whereas 16 gives the highest point score. According to Lerwill, a person with a good shape should be able to do about six pull ups in the perfect form at a slow and controlled rhythm, with an aim of getting to 12 reps. Once you are able to reach that point you should make them tougher by holding a dumbbell between your ankles or you can wear a belt with weight plates attached. You are good to consider the following things when you start doing your pull ups.
- If you want to develop a stronger upper body, you should prefer low amounts of pull up and high weight. When you find it feels so easy to do pull up, you can wear a backpack with weights.
- An article by Sean Nalewanyi on “Iron” magazine suggests five to seven as the ideal rep range to gain strength and muscle.
- In terms of increasing your endurance, you should do as many pull up as you can do.
At the beginning of your work out, you may find it difficult. At that time you can do half pull up and make it full of many pull ups when your body is ready to gain enough endurance gradually.