How Long Do You Have To Work Out With Gold Gym Pull-up?

A Gold's Gym pullup trainer strengthens the muscle in your upper body. You use this piece of equipment to perform pullups in the privacy of your home. Since pullups are a strength training exercise, your muscles will respond best if you use recommended time guidelines. Time includes rest for muscle recovery and injury prevention.

Pullup

Perform a pullup by placing your hands on the pullup bar. Your hands are positioned slightly wider than your shoulders and your palms face forward. If you are a beginner, have a partner help you lift your body until your chin is over the bar and then maintain the arm hang as long as you are able. As your strength improves, pull yourself up from a straight arm position by bending your elbows and raising your body until your chin clears the bar. Aim to complete as many pullups as you are able until you reach muscle failure. The inability of your muscles to continue a pullup is a way of protecting you against injury.

Workout Time

Your total pullup workout time depends on your strength level. The goal to strength training is to reach muscle failure. At that point, your muscle tissue is broken down and as it repairs your gains in strength are made. Aim to complete two or three sets of pullups that leave you feeling fatigued. If your goal is muscle endurance, rest for one minute in between sets. If your goals are strength and power, the IDEA Health and Fitness Association suggests using a rest period longer than three minutes.

Weekly Workout

Your muscle tissue requires 48 hours in between workouts to recover from the damage created during a pullup. Allow time for complete rest from strength training following a workout that brings you to muscle failure. Aim to complete your pullup workout two or three days a week with two days of rest in between.

Months

The IDEA Health and Fitness Association suggests evaluating your pullup exercise program after four to six weeks. After six weeks your muscles adapt to the exercise and you may stop seeing the same muscle-building results that you were in the beginning. Switch to another strength training back exercise such as a bent over row in which you stand bent over and pull a weight toward your body. After six weeks, switch back to your Gold's Gym Pullup trainer to continue your strength gains.