TheRealBigSol
Level 4 Valued Member
I'm looking for a daily bodyweight routine to supplement my lifting. I've tried OAPU's and Pistols in the past, but they don't work for me, even with modifications. Any suggestions?
Pistols: Fried hip flexors on the non-working leg. No discernible benefit from the working side in terms of hypertrophy or strength.
... what's your lifting look like? I supplement my barbell lifting with kettlebell work and pullups.to supplement my lifting
you might try something like the Great Gama Protocol by Pavel Macek: based on hindu squats and pushups, daily mobility stuff. If the bodyweight routine is intended to be a supplement, you don't want it to interefere with your lifting. It should be something that serves more as active recovery than additional training.I'm looking for a daily bodyweight routine to supplement my lifting. I've tried OAPU's and Pistols in the past, but they don't work for me, even with modifications. Any suggestions?
So your goals would be hypertrophy and strength, correct? If you don't mind me asking, what is your bodyweight and training history (incl. approximate lifts or performance in BWE)? What was your max and what rep/set scheme did you use? How many calories did you consume compared to your calculated requirements? And - perhaps even most important - how do you assess your strength gains?Pistols: Fried hip flexors on the non-working leg. No discernible benefit from the working side in terms of hypertrophy or strength.
OAPU's: Excess shoulder pressure. I feel this more in the serratus than anywhere else. NO noticeable strength or hypertrophy gains.
I get this isn't the case for everyone, but these movements yield nothing but frustration for me.
I would say not to add calisthenics. Supplement your lifting with yoga or conditioning work, but I think the reason they didn't work is you'reI'm looking for a daily bodyweight routine to supplement my lifting. I've tried OAPU's and Pistols in the past, but they don't work for me, even with modifications. Any suggestions?