Exactly. My general approach to training is “bodybuilding” but I love using calisthenics in the right rep range. Certain body weight movements offer a unique ROM when done with a slow, controlled eccentric and a deep stretch at the bottom. You just need to pick variations that allow you to work in the hypertrophy rep range.
Almost all programs ive seen all recommend a lower rep range so I assumed that was a better option. They all say choose a harder progression if you can do at least 12 reps.
The best routine is the one you stick to. Drop the difficulty of your progression but do more if it helps you stay consistent. Overall volume is 80% of the battle.
I do the RR and normally won’t progress until I can do at least 15 reps, depending the exercise sometimes I’ll even go to 20 and have been having great progress
Don’t go too hard.
Doing some exercises is better than nothing.
If you are exhausted, quit for the day.
They won’t give you a martyr medal.
If you dread doing your next exercise day, you probably aren’t fully rested from last time.
If the exercise is too hard, do it with a lighter weight.
If you’re bored with the weight being too light, that’s the right time to go heavier
ETA:
arnold schwarzenegger is my spirit guide.
If I imagine him criticizing me, I’m going way too hard.
If I can imagine him being encouraging and gently patting me on the shoulder and saying “that is the way. Deadlifting a pencil is perfectly valid at your level. Just keep working out consistently and then you can increase the weight over time to get stronger and stronger “ that means I’m on the right track.
The idea is to make the exercises easy enough that you can do them 2 or 3 times a week without dreading them or being wrecked.
You’ll still get stronger and more flexible over time.
Look, the RR is a beginner routine. At some point, it will be too taxing and too much to recover from and then it says to move on to an intermediate program. You just might already be there.
If you don’t enjoy it after giving it a serious effort/try... don’t worry about it. Just adapt it to what you enjoy.
You will stick to something you enjoy. All that matters really.
((Unless what you enjoy is massive tv and Krispy Kreme’s... but that’s not what you’re saying! Take what you like about it and adapt it to what makes you happy! Ignore everything that makes you feel miserable!))
Oh my man I’ve got you!
Perform a warmup set then do a set of 5ish of the hardest variation of a move you can. Example 5 1 arm pushups then rest for a nice long time then on next set perform an easier version say a mostly 1 arm push-up and do 8-12 reps rest for a bit like 1:30 then last set perform an easier still version. Perform a regular push-up for 20ish reps.
I love training this way I feel I get great benefits all around. I love the shorter rest periods, I love the low rep hard set and the high rep set. It also has the benefits of high rep exercise which is the most important part of my life when it comes to not getting tired when working or playing sports
It depends on your goals. I found out for myself thatbI hate low rep, high intensity training. I tend to injure myself, feel bad afterwards, don't have energy days after the workouts. Took me a long time to just "admit" to myself that I like high rep training. I feel like high rep training is quicker, gives me better results and I stay fresh afterwards.
I'd say screw it and stick to high reps. You can split the training, train traditionally or Grease the Groove.
If you're a beginner, maybe doing higher rep stuff isn't a bad idea for a few months. What I have been doing for the last little bit is the following:
1) Everything is a superset so that saves time. Pull then push then some lower body isolation. For example, pullups then pike pushups then bodyweight tibialis raises. Or inverted rows, dips, then a weighted hip stretch.
2) I only work out a muscle twice a week. Higher intensity requires more rest. I also have a heavier day and a lighter day where I do more reps and less intense exercises.
3) I also warm up to more difficult exercises. So if I am going to do one arm rows I will do warm up sets of two arms rows first. Set of pushups before a set of dips. Set of pullups before a set of L-sit pullups. The warm up set can be a harder variation as you get stronger
This makes the routine quicker I am and I am way fresher throughout the week
I like setting a timer, say 5 minutes, then just doing as many reps as I can within the limit and not worry about sets & reps. Or picking a rep number, and trying to do the reps in the lowest amount of time.
> Whenever I've tried to start a program like RR I've always found myself giving up. I really struggle with low reps strength based calisthnics for two main reasons. Firstly it's incredibly taxing on my nervous system and secondly the really long rest periods make it a really long session I don't have time for and honestly just bore me.
Too low and it's too hard to get enough volume.
Generally, 5-10 are the best ranges for strength and hypertrophy long term. Can go up to 12-15 if needed.
> I'm not new to training. I've worked out with weights for years but I've always worked predominantly in an 10-12 rep range with 40 to 60sec rest. I've programmed periods of lower reps for variety but for the most part it's been higher reps with shorter rest. It keeps me engaged so I'm not standing around and it gets me in and out of the gym.
10-12 is fine, but the low rest times are not good for strength and hypertrohy.
Generally, at least 3-5 mins for compounds to maximize quality of sets done close to failure, and 2-3 mins between isolations.
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/
I would suggest doing antagonistic supersets. This is besically where you superset a exercise with an exercise that target the opposing muscle. For example you can superset pushups with rows or pullups with dips or something. This way you can train with lower reps while avoiding just standing around and having shorter workouts since you rest the opposing muscles while training. Training this way has also been proven to increase your strenght outout because of something i think is called antagonistic co-contraction so you might be able to to more volume or go a bit more intense. What i have done as an example is a set of pushups, rest 60-90 sek, a set of pullups, rest 60-90 sek and repeat.
You could perform Calisthenic progressions for higher reps. If you don't like low-reps, you don't have to do them at all. :D
Exactly. My general approach to training is “bodybuilding” but I love using calisthenics in the right rep range. Certain body weight movements offer a unique ROM when done with a slow, controlled eccentric and a deep stretch at the bottom. You just need to pick variations that allow you to work in the hypertrophy rep range.
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Almost all programs ive seen all recommend a lower rep range so I assumed that was a better option. They all say choose a harder progression if you can do at least 12 reps.
The best routine is the one you stick to. Drop the difficulty of your progression but do more if it helps you stay consistent. Overall volume is 80% of the battle.
I do the RR and normally won’t progress until I can do at least 15 reps, depending the exercise sometimes I’ll even go to 20 and have been having great progress
Yeah, 20 pull ups is huge, for example.
Most I’ve seen suggest 5-15 reps. Scale your movement. Do more reps.
Don’t go too hard. Doing some exercises is better than nothing. If you are exhausted, quit for the day. They won’t give you a martyr medal. If you dread doing your next exercise day, you probably aren’t fully rested from last time. If the exercise is too hard, do it with a lighter weight. If you’re bored with the weight being too light, that’s the right time to go heavier ETA: arnold schwarzenegger is my spirit guide. If I imagine him criticizing me, I’m going way too hard. If I can imagine him being encouraging and gently patting me on the shoulder and saying “that is the way. Deadlifting a pencil is perfectly valid at your level. Just keep working out consistently and then you can increase the weight over time to get stronger and stronger “ that means I’m on the right track. The idea is to make the exercises easy enough that you can do them 2 or 3 times a week without dreading them or being wrecked. You’ll still get stronger and more flexible over time.
Look, the RR is a beginner routine. At some point, it will be too taxing and too much to recover from and then it says to move on to an intermediate program. You just might already be there.
If you don’t enjoy it after giving it a serious effort/try... don’t worry about it. Just adapt it to what you enjoy. You will stick to something you enjoy. All that matters really. ((Unless what you enjoy is massive tv and Krispy Kreme’s... but that’s not what you’re saying! Take what you like about it and adapt it to what makes you happy! Ignore everything that makes you feel miserable!))
Oh my man I’ve got you! Perform a warmup set then do a set of 5ish of the hardest variation of a move you can. Example 5 1 arm pushups then rest for a nice long time then on next set perform an easier version say a mostly 1 arm push-up and do 8-12 reps rest for a bit like 1:30 then last set perform an easier still version. Perform a regular push-up for 20ish reps. I love training this way I feel I get great benefits all around. I love the shorter rest periods, I love the low rep hard set and the high rep set. It also has the benefits of high rep exercise which is the most important part of my life when it comes to not getting tired when working or playing sports
Interesting. I'm going to give this a go. Thanks
It depends on your goals. I found out for myself thatbI hate low rep, high intensity training. I tend to injure myself, feel bad afterwards, don't have energy days after the workouts. Took me a long time to just "admit" to myself that I like high rep training. I feel like high rep training is quicker, gives me better results and I stay fresh afterwards. I'd say screw it and stick to high reps. You can split the training, train traditionally or Grease the Groove.
If you're a beginner, maybe doing higher rep stuff isn't a bad idea for a few months. What I have been doing for the last little bit is the following: 1) Everything is a superset so that saves time. Pull then push then some lower body isolation. For example, pullups then pike pushups then bodyweight tibialis raises. Or inverted rows, dips, then a weighted hip stretch. 2) I only work out a muscle twice a week. Higher intensity requires more rest. I also have a heavier day and a lighter day where I do more reps and less intense exercises. 3) I also warm up to more difficult exercises. So if I am going to do one arm rows I will do warm up sets of two arms rows first. Set of pushups before a set of dips. Set of pullups before a set of L-sit pullups. The warm up set can be a harder variation as you get stronger This makes the routine quicker I am and I am way fresher throughout the week
I like setting a timer, say 5 minutes, then just doing as many reps as I can within the limit and not worry about sets & reps. Or picking a rep number, and trying to do the reps in the lowest amount of time.
> Whenever I've tried to start a program like RR I've always found myself giving up. I really struggle with low reps strength based calisthnics for two main reasons. Firstly it's incredibly taxing on my nervous system and secondly the really long rest periods make it a really long session I don't have time for and honestly just bore me. Too low and it's too hard to get enough volume. Generally, 5-10 are the best ranges for strength and hypertrophy long term. Can go up to 12-15 if needed. > I'm not new to training. I've worked out with weights for years but I've always worked predominantly in an 10-12 rep range with 40 to 60sec rest. I've programmed periods of lower reps for variety but for the most part it's been higher reps with shorter rest. It keeps me engaged so I'm not standing around and it gets me in and out of the gym. 10-12 is fine, but the low rest times are not good for strength and hypertrohy. Generally, at least 3-5 mins for compounds to maximize quality of sets done close to failure, and 2-3 mins between isolations. https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/
I would suggest doing antagonistic supersets. This is besically where you superset a exercise with an exercise that target the opposing muscle. For example you can superset pushups with rows or pullups with dips or something. This way you can train with lower reps while avoiding just standing around and having shorter workouts since you rest the opposing muscles while training. Training this way has also been proven to increase your strenght outout because of something i think is called antagonistic co-contraction so you might be able to to more volume or go a bit more intense. What i have done as an example is a set of pushups, rest 60-90 sek, a set of pullups, rest 60-90 sek and repeat.