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Alex Cowie

First Post
Hi! I have several of Pavels books and never tried the workouts until now.

I am at homeas everyone is right now and want to take my training to the next level. I want to discuss structure of my home plan. I only havebody weight available.

I have looked at naked warrior and understand the exercise but not the structure of training.

what have you guys tried and reconvened for me to get started? 32 relatively lean wanting to get in the best shape!
 

Chrisdavisjr

Level 6 Valued Member
Welcome @Alex Cowie to the SF forum! The ideal behind The Naked Warrior is that there is no 'program' as such: You simply perform the exercises whenever you can, provided you're feeling fresh, and make each rep as close to perfect as possible.

One of the key concepts outlined in NW is the 'Grease the Groove' (GTG) system, in which you do not follow a fixed set/rep scheme, nor do you cram your exercises into a 'workout'. Performing exercises whenever you're feeling fresh is a great way of reinforcing solid technique as your form will not be compromised by fatigue and, over the course of a day, you can fit in a lot of reps.

This does also work for other forms of exercises however it fits these bodyweight moves best because there's no equipment to set up and you should, in theory, be able to do a set of pistol squats or one arm push ups more or less anywhere at any time.
 

Alex Cowie

First Post
Welcome @Alex Cowie to the SF forum! The ideal behind The Naked Warrior is that there is no 'program' as such: You simply perform the exercises whenever you can, provided you're feeling fresh, and make each rep as close to perfect as possible.

One of the key concepts outlined in NW is the 'Grease the Groove' (GTG) system, in which you do not follow a fixed set/rep scheme, nor do you cram your exercises into a 'workout'. Performing exercises whenever you're feeling fresh is a great way of reinforcing solid technique as your form will not be compromised by fatigue and, over the course of a day, you can fit in a lot of reps.

This does also work for other forms of exercises however it fits these bodyweight moves best because there's no equipment to set up and you should, in theory, be able to do a set of pistol squats or one arm push ups more or less anywhere at any time.
Thanks for getting back to me with my goals of improving body comp would you advise to do another programme, or would you stick to this. Or would you do a another plan with this one.
 

Chrisdavisjr

Level 6 Valued Member
Thanks for getting back to me with my goals of improving body comp would you advise to do another programme, or would you stick to this. Or would you do a another plan with this one.
You're welcome! So, 'improving body composition' typically means either gaining muscle, shedding fat or a bit of both. As The Naked Warrior is a strength-oriented program, you might want to look around for some conditioning protocols that would be more suited to either goal.

As far as building muscle is concerned, you can certainly do it with bodyweight exercises but the 'Grease the groove' method won't cut as you'll need to use higher reps and abbreviated rests in order to stimulate muscle growth. Suitable rest and recovery also play significant factors but we'll focus on the exercises for now. Performing challenging bodyweight variations that allow you to perform multiple sets of 6-12 reps with a decent amount of volume can certainly fit the bill, however progressing/regressing the exercises can be tricky when you're sticking within a fairly narrow rep range and have no way of precisely calculating the resistance.

Don't make the mistake I made of endlessly adding reps and hoping for strength gains!

If you're looking to lose weight, then you can look at either intense interval training (circuit training, high-rep drills etc.) or steady state cardio (running, walking, jumping rope etc.) depending on what's available to you.

Where are you at with your strength at the moment? How many regular push-ups/bodyweight squats can you do? What's the most challenging push-up/squat variation you can do? Do you have a pull-up bar or anything you can hang on? Let me know and I may be able to give you more useful advice specific to your situation.
 

Bauer

Level 6 Valued Member
Hi! I have several of Pavels books and never tried the workouts until now.

I am at homeas everyone is right now and want to take my training to the next level. I want to discuss structure of my home plan. I only havebody weight available.

I have looked at naked warrior and understand the exercise but not the structure of training.

what have you guys tried and reconvened for me to get started? 32 relatively lean wanting to get in the best shape!
Here is a nice programming summary by @Pavel Macek

http://instagr.am/p/B6-8k3Nn5yA/
 

marvinthemartian

Level 5 Valued Member
You could also try Pavel's Slow Fiber program for people who follow Naked Warrior for some extra hypertrophy:


GTG means low reps (<5) for many sets spread over a long period of time. Slow fiber training looks like this:

Style of performance: super slow, no acceleration.
Range of motion: partial that does not allow rest at any point.
Set duration: 30-60 seconds to failure (both heavy and light days).
Rest between sets of a given exercise: 5-10 minutes, active (walk, “fast and loose”). Other exercises may be done during that window.
Resistance: 30-70% 1RM for the lower body and 10-40% 1RM for the upper body. No difference in resistance from heavy to light day.
Weekly schedule: bodybuilding style split training; a heavy day and a light day per muscle group.
Volume: 4-9 sets on heavy day; 1-3 sets on light day.

 
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