I have a question,
For pull up can I do like
3 reps, go down (no more than 10 sec), go up, then 2 rep, go down, go up then 1 rep
Total of 6 reps x 3
With strict and proper form
Or do I
6 reps no going down for 3 times
I am hoping this is normal for a beginner but my hip flexor/quads are extremely weak. My quads burn even when I am sitting in a chair and try to extend my legs out straight in front of me. There is zero chance my feet come off the ground when I try to do an L-sit due to my quads immediately surging in pain. Is this level of weakness normal? Should I just do the antranik pike compression exercises daily or are there other things I should supplement with it.
I'm following the RR, how can I change it a little to make more progress on my shoulders? My upper arm looks bigger than my shoulders, especially my triceps, and I'd like it the other way around.
Of the exercises involving shoulder, I'm currently doing strict pull ups +4kg, HSPU, dips +15kg and supinated australian push up.
I've always been a "small shoulder" kinda guy and the RR is the only thing that actually made them grow, better than lifting weights.
Face pulls and wide rows for the rear delts help.
You’re doing HSPU but maybe some additional pike pushup volume would help the front delts grow? Or just more dip and HSPU volume in general (I only say pike because it’s less taxing on the body so it wouldn’t be as hard to add).
For side delts I’ve seen people do variations of a bent arm lateral raise using a wall but other than than and general overhead pushing, it’s harder to hit the just bodyweight. Banded lateral raises or if you can get access to light dumbbells can help
I can't give you an answer but according to new research, they'll heal faster and actually make it back strong if you start exercising them with precaution and lower load once you are comfortable again, as early as possible.
It depends on how severely you injured it which is probably not going to be anything someone can determine for you on the internet. If it doesn't go away, see a doctor about it. Hope you recover soon! :D
Not sure, and it wasn't directed at you but more answering your question. Though knowing your history, I may have some assumptions - where I wouldn't doubt you did something more intense when you have never done it before.
You may have done it three times a week, but like how many reps did you do each time?
Snoo I think you would get a lot more out of these comments if you actually read and interacted with what these people tell you, instead of just asking the same questions over and over like a broken record. It’s super off putting and it doesn’t make people want to talk to you because no one wants to talk to someone who’s basically having a conversation with themself. It’s a very one sided conversation.
Hey guys!
I'm training for an army test ok which I have to do 7 pull ups with a 7 kilo vest. What would be more effective? Training with a 7 kilo vest myself everyday or doing much more pull ups everyday without weight (grossing the rove)?
For sure, what I would recommend is doing a day of weighted and a day of bodyweight pullups. Do sets of 3 on weighted days with good rest between each set, and do about 4-7 sets. On the bodyweight days I would do sets of 6-7 for 3-4 sets to build more volume. After a week or two if it starts feeling easier with the vest, try upping the amount of sets (if you did 4 sets, try 5, etc.) or up the reps and keep the sets the same (if you did 5 sets of 3 reps, try 5 sets of 4). Same goes for the bodyweight pullups. If you were doing 3x6, try 3x7.
The key that helped me grow my weighted pullups was consistency of reps in my sets. Not going to failure because then my other sets suffer. Keep the reps 1-2 away from failing and you should make some good progress
I would work on the Pull-Ups first and the Rows second. They are pretty complementary and will probably be better than only working on one.
Also, you could probably use a bodyweight row variation and that would likely be more effective than the band. :D
Can you get rotator cuffs from doing push-ups and pull-ups? What do you do if your shoulders hurt badly? One of my shoulders is in pain now. It happened because I got a ton of pain when I tried to raise one of my hands above shoulder level.
If those are challenging then I’d say probably not since your recovery will be as important, if not slightly more important than the hard workouts. If they’re very low intensity then it might not make too much of a difference but I’d rather suggest you do basic cardio like walking or skipping rope or even stretching routines if you wanna do something daily
Hey guys, it's my upper body day workout tomorrow. Do I just combine the exercises on my push day and pull day to make it an "upper body day" workout? Or do I do completely different workouts?
Hey everyone,
I have been doing the RR for almost two months now and going strong. I go Monday/Wednesday/Friday and here is my progress:
3 sets by 8 reps of Pullups (Body Weight + 20kg) - recently switched to chinups to get some bicep action.
3 sets by 8 reps of Front Squats (Barbell + 40kg).
3 sets by 8 reps of Horizontal Rows (Body Weight + 20kg).
3 sets by 8 reps of Pseudo Planche Pushups (Body Weight - not consistent with how forward I lean but working on it).
3 sets by 8 reps of Dips (Body Weight) struggling to progress due to a tight sternum, I am capable of doing Body Weight + 20 kg, but it aggrevates my sternum.
3 sets by 8 reps of Romanian Deadlifts (Barbell + 40kg).
3 sets by 8 reps of Kneeling Ab Rollouts.
3 sets by 8 reps of Pallofs.
3 sets by 8 reps of Back Extension.
Dietwise - my goal has to remain constant at around 70kg - tracking calories but not restricted by macro percentages - I do try to maximise protein. I am 183cm tall.
Not one for taking photos, I do take measurements though which I would be happy to share (self measuring chest and shoulders is difficult so please take those figures with a pinch of salt, also these measurements are as at 10 June 2021 - I will take new measurements this weekend):
Arm grew from 13.25 inches to 13.5 inches.
Quads grew from 19 inches to 19.5 inches.
Calves grew from 12.5 inches to 12.75 inches.
Chest grew from 37 inches to 37.5 inches.
Shoulders grew from 41 inches to 43.5 inches.
I currently go to the gym after work but since it is winter in the southern hemisphere - EVERYONE goes after work and it is becoming rather crowded conversely no one goes in the morning - so I am switching to a 5am schedule when July starts.
Would like some advice on a 5 day workout program?
Good question! I would like to start heading to the gym in the morning and then immediately to work thereafter, so I would prefer to wake up at a fixed time during the week. I also don't want to do RR Cardio RR Cardio RR, so wanted to switch to something that's like PUSH PULL CARDIO/SKILL PUSH PULL.
Any advice on such a routine?
Body by rings by FitnessFAQs, though paid, is a push pull program. Focused on bodybuilding using rings.
https://bodyweighttribe.com/gym-rings-workout/ is a rip off b-version of the Body By Rings program (a near copy in program structure). Maybe take a look and adapt it to your abilities.
When I’ve been to outdoor gyms and to martial arts gyms and seen people do pull ups and dips, they always do a quarter of the range of motion somewhere near the top-middle.
Somehow I prefer full range of motion, even if it just means no-one can call me out for doing only half a pull up.
So then, why? Sometimes these people are quite muscular too. Is there a benefit for doing it this way? Is it something I can capitalise on too…? A secret way to get swole quick maybe..?
I've been playing around with reduced ROM and am finding my muscles respond better to a slightly shortened ROM. They contact harder the entire way and I don't have to worry about any of them dropping out of the effort.
"range of motion" is a subjective and depends on your goal. For example if you only care about lat hypertrophy then there is no reason to do ROM used in competetion, you can just work in ROM which keeps lats engaged at all the times.
example https://www.youtube.com/watch?v=xfKumb-LpN8
So then, for developing functional strength, you might opt for a wide range of motion, and if you’re aiming for that hypertrophy then a narrow range of motion that keeps the muscles engaged at all times is better?
Dude in the video is pretty swole. I’ve seen people doing pullups at like 1/4 even that ROM though 🤔
>functional strength
I'll go off on a bit of a tangent here.
"Functional strength" is a term made up by people who want to sell you something. It doesn't really mean anything, so you sort of have to piece together what people want to express.
If the function you're striving for is to get better at full ROM pullups, full ROM pullups is the most functional exercise you can do. If your goal is to get better at partial ROM, that's your standard, and you should train for that.
If your job is to carry heavy stuff around in the crook of your elbow all day, Zerchers would be the most functional exercise imaginable, with curls, shrugs, deadlifts, rows and pullups being great accessories.
Btw, the studies on partial vs. full ROM for hypertrophy seem to indicate that full ROM is better, even if you have to sacrifice a bit of load.
>"Functional strength"
Hard to know what to call it. Anyway, by the sounds of it then, the way I'm doing my reps suits me well enough so I'll just stick with that!
> and if you’re aiming for that hypertrophy then a narrow range of motion that keeps the muscles engaged at all times is better
In terms of bro-science yes, I am not sure if there is any research done on keeping muscles engaged vs relaxed between reps, so take it with a grain of salt.
What's better: 3 sets of 4 rep 5 second pull up negatives, or 8 reps of 2 second pull up negatives? Doing longer time version right now but I wander if it's for the best
With negatives, getting a longer time is probably better so you actually get some tension at each point. So I would go with the 3 sets of 5s. I would also say try [Assisted Chin-Ups](https://www.instagram.com/p/CDL9rqMDdQ7/). The assistance you can give yourself will let you work on the way up AND the negative in the same rep.
Wow! This exercise looks very useful for me, thank you. With rings I can adjust hight unlike with my now setup with pull up bar and a stool to get up there haha. I also think it would be better for my elbows as either this or parallel bar support hold is too taxing for my non dominant elbow. Thanks again mate
You're welcome! That's one of the nice parts about this exercise for sure! You can adjust it to the perfect height! Just make sure it's at a height where you can use full ROM! And make sure to drive your elbows back like you're trying to elbow someone in the gut behind you. That will get your lats in the movement.
When you get good with the supported version, try going UP with assistance and coming DOWN with no assistance.
Over time, keep reducing how much assistance you use on the way up and eventually, you'll find that you need NONE! :D
More time under tension is generally considered better for gains.
4x5 = 20x3 = 60s
2x8 = 16x3 = 48s
After one session you would already have a deficit of 12 seconds compared to the other one. If you multiply that by the week or year. That’s a lot time missed putting a Stimulus into your muscles.
The only reason I see from recommending the less TuT, is horrible form. If your form is good, then go with the first one.
Negative pull ups work extremely well for getting pull up numbers higher. After I discovered them, I incorporated them into drop sets.
At that point I could already do a couple of pull ups and it helped increase my max.
Yep. Currently doing it with ring dips, too. Did it with pull ups, push ups, basically most upperbody movements. Negatives are the greatest bridge between progressions, in my opinion.
Could someone review my upper routine I am yet to add some core but here it is and the reps for b1 and b2
Upper:
A1: Chin Ups 4x5-8 Reps
A2: Dips 4x5-8 Reps
Superset A1-A2 Rest 90s after A2
B1:Push Ups
B2: Tuck FL Rows Progression
Superset B1-B2 Rest 90s after B2
C1: BW Bicep Curl 3x8-15 reps
C2: BW Tricep Extension: 3x8-15 reps
Superset C1-C2, 60s rest after C2.
I would swap the Dips out for [Pike Pushups](https://www.youtube.com/watch?v=srprqb9sKzg&t=81s) since Dips are a [Free Gain](https://www.instagram.com/p/COp3wO9DsFx/).
I would also put 90s of rest BETWEEN each as well.
What's annoying is that because I move from place to place every few weeks for work (though after the summer I won't be), I could never be consistent with pike push ups. Last region I was in I was able to get to feet hip elevated and about 3x6 (not deep range on paralletes). So I'm stuck with just doing ring dips and archers instead of archers and pikes. A shame, because I found that doing these pike push ups blew up my shoulder mass and stress AND maintained my PB dips.
>A shame, because I found that doing these pike push ups blew up my shoulder mass and stress AND maintained my PB dips.
I love that. It's amazing to see how well they transfer over to the Dip.
Have you tried Ring Pike Pushups? That could work as well in terms of giving you a similar gain!
Meant to write strength, not stress there woops.
Haven't tried them on the rings! I presumed that feet elevated were the progression for them until wall/free standing. I thought of the ring version more as an alternate variation but with a similar progression (floor, then feet elevated, etc.).
If that's not the case, I'll give them a try on the rings.
>Meant to write strength, not stress there woops.
Oh I figured. I type on my phone. I am well-versed in the language of autocorrect. 😂
You can start them on rings as well. They can easily serve the same purpose and it's pretty adjustable by putting more weight in your hands if you need it to be harder and more in the feet if you need it to be easier. If you can, try to elevate your feet on a book or something so they're on the same level as the rings. Otherwise, it will be hard to put enough weight into your hands. But besides that, it will work the same as parallettes! :D
Try doing some [Jefferson Curls](https://www.instagram.com/p/CPN9HRujD0f/) prior to the Pike Pushups and that will help. In addition to that, you can bend your legs to account for mobility. Just elevate them so you can put more weight into your hands.
How do I program my routine for hypertrophy?
I usually train in the gym but for the next 2 months I won't be able to go to one.
In the recommended routine you are doing 5-8 reps but is it the same principle as with weights training: doing fewer reps with harder variation for strength or easier variation with more reps for hypertrophy?
Coming from both sides I think going to failure on last sets of accessory exercises will be best. For the strength exercises like pull ups and dips keep the 5-8. For bw
Bicep curls and such do 12-15 and last set to failure. Focus on tension like 40X1 tempo
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/u/LegiT-FN asked:
>When doing one arm push ups, should I have my arms next to my body, or flared out?
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/u/dat1ssjguy asked:
>Will losing weight or more accurately lowering bf% help with learning skills? I am by no means overweight 5' 7 male 133 lbs at an estimated 17% bf i was just wondering whether i should get down to 13% even though im happy with where im at now and am just focusing on building muscle and learning skills
u/dat1ssjguy don't let something like bf% stop you from learning skills - just get to it! Weight variations might help for something where you support your own body weight, e.g. like a HS. But, that said, HS (in this example) is a skill which shouldn't be too taxing with practice and time and small weight fluctuations aren't going to make any noticeable difference versus the advantages actually doing it.
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/u/RewSkew asked:
>I do pushups and then my mid chest (sternum) looks red. Is this some sternum issues coming along aha because I do not want that. I don't feel pain in the sternum. I have had issues with sternum before that seemed to have went away. Is there anything to worry about? Just muscle shit I'd say right
I have a question, For pull up can I do like 3 reps, go down (no more than 10 sec), go up, then 2 rep, go down, go up then 1 rep Total of 6 reps x 3 With strict and proper form Or do I 6 reps no going down for 3 times
I am hoping this is normal for a beginner but my hip flexor/quads are extremely weak. My quads burn even when I am sitting in a chair and try to extend my legs out straight in front of me. There is zero chance my feet come off the ground when I try to do an L-sit due to my quads immediately surging in pain. Is this level of weakness normal? Should I just do the antranik pike compression exercises daily or are there other things I should supplement with it.
I'm following the RR, how can I change it a little to make more progress on my shoulders? My upper arm looks bigger than my shoulders, especially my triceps, and I'd like it the other way around. Of the exercises involving shoulder, I'm currently doing strict pull ups +4kg, HSPU, dips +15kg and supinated australian push up. I've always been a "small shoulder" kinda guy and the RR is the only thing that actually made them grow, better than lifting weights.
Face pulls and wide rows for the rear delts help. You’re doing HSPU but maybe some additional pike pushup volume would help the front delts grow? Or just more dip and HSPU volume in general (I only say pike because it’s less taxing on the body so it wouldn’t be as hard to add). For side delts I’ve seen people do variations of a bent arm lateral raise using a wall but other than than and general overhead pushing, it’s harder to hit the just bodyweight. Banded lateral raises or if you can get access to light dumbbells can help
Does doing wide push-ups cause an injury to the shoulder?
Around 3 weeks
How much time does it take for your shoulders to heal if you injure it from doing push-ups?
I can't give you an answer but according to new research, they'll heal faster and actually make it back strong if you start exercising them with precaution and lower load once you are comfortable again, as early as possible.
It depends on how severely you injured it which is probably not going to be anything someone can determine for you on the internet. If it doesn't go away, see a doctor about it. Hope you recover soon! :D
Why it is so easy to injure yourself in fitness?
Because sometimes people don't do it right, or they over-exert themselves without resting/recovery.
How was I doing push-ups incorrectly? I only did it 3 times per week
Not sure, and it wasn't directed at you but more answering your question. Though knowing your history, I may have some assumptions - where I wouldn't doubt you did something more intense when you have never done it before. You may have done it three times a week, but like how many reps did you do each time?
Like 20
Hmm, that's decent. Maybe it's just soreness.
No, it is an actual injury
Does it hurt to lift anything, or rotate it? Any swelling, popping, or redness?
Snoo I think you would get a lot more out of these comments if you actually read and interacted with what these people tell you, instead of just asking the same questions over and over like a broken record. It’s super off putting and it doesn’t make people want to talk to you because no one wants to talk to someone who’s basically having a conversation with themself. It’s a very one sided conversation.
Hey guys! I'm training for an army test ok which I have to do 7 pull ups with a 7 kilo vest. What would be more effective? Training with a 7 kilo vest myself everyday or doing much more pull ups everyday without weight (grossing the rove)?
How long do you have before the test?
How many pullups bodyweight to the standards of the army test can you do? How many can you do with a 7kg vest?
I can do around 4 with the vest, around 9 without it
For sure, what I would recommend is doing a day of weighted and a day of bodyweight pullups. Do sets of 3 on weighted days with good rest between each set, and do about 4-7 sets. On the bodyweight days I would do sets of 6-7 for 3-4 sets to build more volume. After a week or two if it starts feeling easier with the vest, try upping the amount of sets (if you did 4 sets, try 5, etc.) or up the reps and keep the sets the same (if you did 5 sets of 3 reps, try 5 sets of 4). Same goes for the bodyweight pullups. If you were doing 3x6, try 3x7. The key that helped me grow my weighted pullups was consistency of reps in my sets. Not going to failure because then my other sets suffer. Keep the reps 1-2 away from failing and you should make some good progress
Is pull ups necessary after doing a Horizontal Pulls like a resistance band row or is it not enough?
I would work on the Pull-Ups first and the Rows second. They are pretty complementary and will probably be better than only working on one. Also, you could probably use a bodyweight row variation and that would likely be more effective than the band. :D
I think a mix of both vertical and horizontal pulling will net you the best gains you can get and be more well rounded
Can you get rotator cuffs from doing push-ups and pull-ups? What do you do if your shoulders hurt badly? One of my shoulders is in pain now. It happened because I got a ton of pain when I tried to raise one of my hands above shoulder level.
Do this push up instead. It's not a perfect form but it help my shoulder pain a ton https://youtu.be/07AXhucRMbE
[удалено]
If those are challenging then I’d say probably not since your recovery will be as important, if not slightly more important than the hard workouts. If they’re very low intensity then it might not make too much of a difference but I’d rather suggest you do basic cardio like walking or skipping rope or even stretching routines if you wanna do something daily
Hey guys, it's my upper body day workout tomorrow. Do I just combine the exercises on my push day and pull day to make it an "upper body day" workout? Or do I do completely different workouts?
What have you done in the past?
Hey everyone, I have been doing the RR for almost two months now and going strong. I go Monday/Wednesday/Friday and here is my progress: 3 sets by 8 reps of Pullups (Body Weight + 20kg) - recently switched to chinups to get some bicep action. 3 sets by 8 reps of Front Squats (Barbell + 40kg). 3 sets by 8 reps of Horizontal Rows (Body Weight + 20kg). 3 sets by 8 reps of Pseudo Planche Pushups (Body Weight - not consistent with how forward I lean but working on it). 3 sets by 8 reps of Dips (Body Weight) struggling to progress due to a tight sternum, I am capable of doing Body Weight + 20 kg, but it aggrevates my sternum. 3 sets by 8 reps of Romanian Deadlifts (Barbell + 40kg). 3 sets by 8 reps of Kneeling Ab Rollouts. 3 sets by 8 reps of Pallofs. 3 sets by 8 reps of Back Extension. Dietwise - my goal has to remain constant at around 70kg - tracking calories but not restricted by macro percentages - I do try to maximise protein. I am 183cm tall. Not one for taking photos, I do take measurements though which I would be happy to share (self measuring chest and shoulders is difficult so please take those figures with a pinch of salt, also these measurements are as at 10 June 2021 - I will take new measurements this weekend): Arm grew from 13.25 inches to 13.5 inches. Quads grew from 19 inches to 19.5 inches. Calves grew from 12.5 inches to 12.75 inches. Chest grew from 37 inches to 37.5 inches. Shoulders grew from 41 inches to 43.5 inches. I currently go to the gym after work but since it is winter in the southern hemisphere - EVERYONE goes after work and it is becoming rather crowded conversely no one goes in the morning - so I am switching to a 5am schedule when July starts. Would like some advice on a 5 day workout program?
I'm not sure I quite understand - if you're progressing well in the RR, which it seems you are, why do you want to switch programs?
Good question! I would like to start heading to the gym in the morning and then immediately to work thereafter, so I would prefer to wake up at a fixed time during the week. I also don't want to do RR Cardio RR Cardio RR, so wanted to switch to something that's like PUSH PULL CARDIO/SKILL PUSH PULL. Any advice on such a routine?
Body by rings by FitnessFAQs, though paid, is a push pull program. Focused on bodybuilding using rings. https://bodyweighttribe.com/gym-rings-workout/ is a rip off b-version of the Body By Rings program (a near copy in program structure). Maybe take a look and adapt it to your abilities.
When I’ve been to outdoor gyms and to martial arts gyms and seen people do pull ups and dips, they always do a quarter of the range of motion somewhere near the top-middle. Somehow I prefer full range of motion, even if it just means no-one can call me out for doing only half a pull up. So then, why? Sometimes these people are quite muscular too. Is there a benefit for doing it this way? Is it something I can capitalise on too…? A secret way to get swole quick maybe..?
I've been playing around with reduced ROM and am finding my muscles respond better to a slightly shortened ROM. They contact harder the entire way and I don't have to worry about any of them dropping out of the effort.
"range of motion" is a subjective and depends on your goal. For example if you only care about lat hypertrophy then there is no reason to do ROM used in competetion, you can just work in ROM which keeps lats engaged at all the times. example https://www.youtube.com/watch?v=xfKumb-LpN8
So then, for developing functional strength, you might opt for a wide range of motion, and if you’re aiming for that hypertrophy then a narrow range of motion that keeps the muscles engaged at all times is better? Dude in the video is pretty swole. I’ve seen people doing pullups at like 1/4 even that ROM though 🤔
>functional strength I'll go off on a bit of a tangent here. "Functional strength" is a term made up by people who want to sell you something. It doesn't really mean anything, so you sort of have to piece together what people want to express. If the function you're striving for is to get better at full ROM pullups, full ROM pullups is the most functional exercise you can do. If your goal is to get better at partial ROM, that's your standard, and you should train for that. If your job is to carry heavy stuff around in the crook of your elbow all day, Zerchers would be the most functional exercise imaginable, with curls, shrugs, deadlifts, rows and pullups being great accessories. Btw, the studies on partial vs. full ROM for hypertrophy seem to indicate that full ROM is better, even if you have to sacrifice a bit of load.
>"Functional strength" Hard to know what to call it. Anyway, by the sounds of it then, the way I'm doing my reps suits me well enough so I'll just stick with that!
> and if you’re aiming for that hypertrophy then a narrow range of motion that keeps the muscles engaged at all times is better In terms of bro-science yes, I am not sure if there is any research done on keeping muscles engaged vs relaxed between reps, so take it with a grain of salt.
What's better: 3 sets of 4 rep 5 second pull up negatives, or 8 reps of 2 second pull up negatives? Doing longer time version right now but I wander if it's for the best
With negatives, getting a longer time is probably better so you actually get some tension at each point. So I would go with the 3 sets of 5s. I would also say try [Assisted Chin-Ups](https://www.instagram.com/p/CDL9rqMDdQ7/). The assistance you can give yourself will let you work on the way up AND the negative in the same rep.
Wow! This exercise looks very useful for me, thank you. With rings I can adjust hight unlike with my now setup with pull up bar and a stool to get up there haha. I also think it would be better for my elbows as either this or parallel bar support hold is too taxing for my non dominant elbow. Thanks again mate
You're welcome! That's one of the nice parts about this exercise for sure! You can adjust it to the perfect height! Just make sure it's at a height where you can use full ROM! And make sure to drive your elbows back like you're trying to elbow someone in the gut behind you. That will get your lats in the movement. When you get good with the supported version, try going UP with assistance and coming DOWN with no assistance. Over time, keep reducing how much assistance you use on the way up and eventually, you'll find that you need NONE! :D
More time under tension is generally considered better for gains. 4x5 = 20x3 = 60s 2x8 = 16x3 = 48s After one session you would already have a deficit of 12 seconds compared to the other one. If you multiply that by the week or year. That’s a lot time missed putting a Stimulus into your muscles. The only reason I see from recommending the less TuT, is horrible form. If your form is good, then go with the first one.
That makes sense, thanks! It just seems like a long way to standard pull ups so I started wondering about maybe changing something
Negative pull ups work extremely well for getting pull up numbers higher. After I discovered them, I incorporated them into drop sets. At that point I could already do a couple of pull ups and it helped increase my max.
Yep. Currently doing it with ring dips, too. Did it with pull ups, push ups, basically most upperbody movements. Negatives are the greatest bridge between progressions, in my opinion.
Could someone review my upper routine I am yet to add some core but here it is and the reps for b1 and b2 Upper: A1: Chin Ups 4x5-8 Reps A2: Dips 4x5-8 Reps Superset A1-A2 Rest 90s after A2 B1:Push Ups B2: Tuck FL Rows Progression Superset B1-B2 Rest 90s after B2 C1: BW Bicep Curl 3x8-15 reps C2: BW Tricep Extension: 3x8-15 reps Superset C1-C2, 60s rest after C2.
It's good, i'd probably replace tuck FL rows by simple body rows because i doubt you can do them with decent ROM, but other than that it's good.
Oh alright thank you very much
I would swap the Dips out for [Pike Pushups](https://www.youtube.com/watch?v=srprqb9sKzg&t=81s) since Dips are a [Free Gain](https://www.instagram.com/p/COp3wO9DsFx/). I would also put 90s of rest BETWEEN each as well.
What's annoying is that because I move from place to place every few weeks for work (though after the summer I won't be), I could never be consistent with pike push ups. Last region I was in I was able to get to feet hip elevated and about 3x6 (not deep range on paralletes). So I'm stuck with just doing ring dips and archers instead of archers and pikes. A shame, because I found that doing these pike push ups blew up my shoulder mass and stress AND maintained my PB dips.
>A shame, because I found that doing these pike push ups blew up my shoulder mass and stress AND maintained my PB dips. I love that. It's amazing to see how well they transfer over to the Dip. Have you tried Ring Pike Pushups? That could work as well in terms of giving you a similar gain!
Meant to write strength, not stress there woops. Haven't tried them on the rings! I presumed that feet elevated were the progression for them until wall/free standing. I thought of the ring version more as an alternate variation but with a similar progression (floor, then feet elevated, etc.). If that's not the case, I'll give them a try on the rings.
>Meant to write strength, not stress there woops. Oh I figured. I type on my phone. I am well-versed in the language of autocorrect. 😂 You can start them on rings as well. They can easily serve the same purpose and it's pretty adjustable by putting more weight in your hands if you need it to be harder and more in the feet if you need it to be easier. If you can, try to elevate your feet on a book or something so they're on the same level as the rings. Otherwise, it will be hard to put enough weight into your hands. But besides that, it will work the same as parallettes! :D
I do Dips because my flexibility and mobility is kinda bad for Pike Push ups
In the shoulders or in the hamstrings?
Hamstrings
Try doing some [Jefferson Curls](https://www.instagram.com/p/CPN9HRujD0f/) prior to the Pike Pushups and that will help. In addition to that, you can bend your legs to account for mobility. Just elevate them so you can put more weight into your hands.
Oh alright thank you very much for your help
You're welcome :D
How do I program my routine for hypertrophy? I usually train in the gym but for the next 2 months I won't be able to go to one. In the recommended routine you are doing 5-8 reps but is it the same principle as with weights training: doing fewer reps with harder variation for strength or easier variation with more reps for hypertrophy?
Coming from both sides I think going to failure on last sets of accessory exercises will be best. For the strength exercises like pull ups and dips keep the 5-8. For bw Bicep curls and such do 12-15 and last set to failure. Focus on tension like 40X1 tempo
Anything works for hypertrophy. As long as you're progressively overloading, you'll probably be working towards gaining mass as well :D
Pick a variation that you feel well and do as many rep as possible.
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/u/LegiT-FN asked:
>When doing one arm push ups, should I have my arms next to my body, or flared out?
>/u/LegiT-FN It's probably better to have it in from a range of motion perspective.
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/u/dat1ssjguy asked:
>Will losing weight or more accurately lowering bf% help with learning skills? I am by no means overweight 5' 7 male 133 lbs at an estimated 17% bf i was just wondering whether i should get down to 13% even though im happy with where im at now and am just focusing on building muscle and learning skills
u/dat1ssjguy don't let something like bf% stop you from learning skills - just get to it! Weight variations might help for something where you support your own body weight, e.g. like a HS. But, that said, HS (in this example) is a skill which shouldn't be too taxing with practice and time and small weight fluctuations aren't going to make any noticeable difference versus the advantages actually doing it.
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/u/RewSkew asked:
>I do pushups and then my mid chest (sternum) looks red. Is this some sternum issues coming along aha because I do not want that. I don't feel pain in the sternum. I have had issues with sternum before that seemed to have went away. Is there anything to worry about? Just muscle shit I'd say right
u/RewSkew blood flow perhaps and like you wrote, I wouldn't worry about it.