Thank you, I have reduced the number of exercises by half of what they were.There were too many exercises on the previous routine that I did these past three days and I found that I could have performed the exercises with more challenge. As you know, that type of training is excellent for conditioning and muscular endurance but not as much for strength and building the muscle as it is more similar to the Beachbody type routines that I used to do.Too much in a single day. Seems like you are trying to get so many variations of the same exercise in one session and IMHO that is a bad way to go about it. This I know for I tried it myself.
Keep it simple and effective. Pick/make exercises that are challenging. The reps and sets are up to you but I recommend no more than 5 sets of whatever amount of reps you choose to do.
A template I been following for years is this:
and in that order.
Thank you, I have reduced the number of exercises by half of what they were.There were too many exercises on the previous routine that I did these past three days and I found that I could have performed the exercises with more challenge. As you know, that type of training is excellent for conditioning and muscular endurance but not as much for strength and building the muscle as it is more similar to the Beachbody type routines that I used to do.
I will try to find a compromise between the 10, 8, 5 repetition range because I am not sure of the quality of the chain belt yet but it is a chain belt but if I can perform the exercise with 40KG, I will change the repetition number to 8, 5, 3.
Here is the page for the chain belt.
Weight Lifting Belt - With Chain | Mirafit
Day 1 Chest and Triceps
3 Circuits of 10, 8, 5
Straight Bar Dips
Parallel Bar Dips
3 Circuits of 10, 8, 5
Narrow Grip Pull-Ups
Around the World Chin-Ups
Wide Grip Pull-Ups
Squat 12, 10, 8
Pistol Squat 12, 10, 8
Walk Lunge to Step-Up Reverse Lunge 12, 10, 8
Front to Back Squat and Plyo Lunge 12, 10, 8
Day 4 Recovery
Day 5A Plyometric Training 1
Chest High Pull-Ups 10
Dips on Straight Bar 12
Clapping Push-Ups 10
Head Bangers Pull-Up Grip 10
Typewriter Pull-Ups 10
Jump Muscle-Ups 12
Clapping Pull-Ups 8
Day 5B Plyometric Training 2
Behind Back Clap Push-Ups 15
Explosive Parallel Bar Dips 20
High Explosive Chest Pull-Ups 20
Incline Fast Push-Ups 60
Explosive Toe Touch Push-Ups 20
Day 6 Back and Biceps
Day 7 Legs
Day 1 and 5 Calisthenics Technical
Thank you for the response, I researched mechanical drop sets and I have applied it to the workouts.@NX3DT - Time under tension is the name of the game for all hypertrophy work whether weights or calisthenics. I highly suggest using calisthenics because the hypertrophy you gain will not outpace your joints / connective tissue. If you're not looking to size-up like a professional bodybuilder, then calisthenics will be plenty sufficient with enough time and patience. I am a living example of why gaining mass quickly with weights is a bad idea (joint problems, reduced cardiovascular abilities, sleep apnea...etc) and I personally am on a crusade to drop muscle mass to a point before I decided to "bulk up".
To continue, you can achieve your goals through a few tricks. First is understanding time under tension (TUT). You can achieve this through high reps at a faster pace or less reps at a slower pace. Easier calisthenics movements will require more TUT versus more difficult movements (i.e. a normal push-up will require up to 60 seconds of TUT per set while a one-arm push-up will require only 15 seconds or so per set). The TUT required for hypertrophy is inversely related to the intensity or difficulty of the movement.
A fun way to increase TUT for hypertrophy is called the "mechanical drop set". Something I read about at T-Nation. An example of this is starting your set with a difficult version of a movement, like one-arm push-ups or any other choice movement. When you reach technical failure for that movement, you move to an easier version like a normal push-up, reach technical failure again, then move to something like a kneeling push-up. Continue this to a pre-determined point to complete failure.
- Feet elevated push-up *to technical failure*
*move directly into*
- Normal push-up *to technical failure*
*move directly into*
- Kneeling push-up *to technical failure or complete failure*
You can expand this or change the movements all you want. This also compresses your gym time while increasing the needed TUT for your muscle building. Lastly, the reps for hypertrophy using calisthenics is higher than the range for weights (if you do not add resistance). I would suggest starting with unweighted or non-banded movements for as long as you get results. You must consider your joints even with calisthenics if you choose to add weight or resistance.
That's a great idea for programming bodyweight training! I've been looking for some way to program my practice for SFB and I think this might be what I'll use. The "bent joint / locked joint" seems arbitrary to me, maybe will make some more sense as I think about it. But I really like the time block idea. Thanks @WillBassI also had 2 dedicated sessions per week for press handstand and planche where I trained each for 20-minute time blocks. Sometimes this was back to back and other times spread out over separate sessions and/or days. I just did my best quality planching and pressing to handstand during the sessions, resting as needed.
That belt looks great, do you know where I could buy a similar quality belt from the United Kingdom?Still think you got too much going on but if this works for you then by all means go for it. As for the belt you mentioned, the chain in the pic isn't one of the stronger chains out there.
I used both of these and prefer the Rogue one due to how quickly I can remove and re-attach the chain. But both are great and comfortable and worth the money.
Rogue Dip Belt
De Rigueur Dipping Belt for weighted dips, chins - IronMind-www.ironmind-store.com
Looking at them I think mobility tools in Wales do one similarThat belt looks great, do you know where I could buy a similar quality belt from the United Kingdom?
I tried the routine and it was excellent but I am thinking of working out legs after chest and triceps day to rest the upper body since the pull-ups on back and biceps day work the triceps as well.
Happy to help! Yeah, fair point. In the past, I've included front lever (locked joint) sets in with deadlift/back workouts since it is essentially an isometric pulling exercise. It's just what makes sense for my goals organization right now.That's a great idea for programming bodyweight training! I've been looking for some way to program my practice for SFB and I think this might be what I'll use. The "bent joint / locked joint" seems arbitrary to me, maybe will make some more sense as I think about it. But I really like the time block idea. Thanks @WillBass
Just wanted to chime in and say that Red Delta Project/Matt Schifferle's approach for bodybuilding with calisthenics has a lot of appeal for me too. Rather than hitting muscles from all angles, he emphasizes mind muscle connection, something which may have some basis in science (see Can using the mind-muscle connection enhance hypertrophy? ). My own preferences lean away from the kind of variety you're working with, but unless you're planning to compete, fretting over what's optimal is less important than consistency, and having fun/keeping it interesting is probably going to help with that. (Especially if you're getting results.)Hello,
On YouTube, there is an interesting channel called "Red Delta Project". Here you can find plenty of information regarding muscle building using bodyweight and programming.
Most of the time, you find very similar contents to what @North Coast Miller said.