Pistol squat low rep v high rep cost benefits

ali

Level 6 Valued Member
I've had some time off the bells for some upper body ring work and single leg.
I used to do pistols, not many just the movement and then couldn't. And now can.
Prior to training them I could sit in the bottom position mobility wise so thought I'd be good for progressing the move.
Basically, pull ups, mixed grips. Pistol.
Ring dips, airborne lunge/shrimp squat.
5 sets of 2 I've consolidated for the legs.
Usually 5 sets of 3 upper body.
Next week or week after I'm back on Q&D but intend to work the old pistol legs in between days to polish everything.
So my question for experienced pistol peeps....higher rep v loaded? Costs/benefits?
Bodyweight only at this point.....now I have it, don't want to lose it but not sure at all if it is worth pursuing beyond 5x5.....appreciate your thoughts. Thank you
 

pet'

Level 8 Valued Member
Hello,

@ali
As always, I guess it depends on the goal, even though some protocols give results in both strength and hypertrophy.

Most of the time, I enjoy EMOM with pistols. That way I get a conditioning training very easy to recover from. I mostly go for 2-3 reps per side. I stop when form is not good anymore.

An alternative to this is "density training": I set a timer, let say 10 minutes, I do as much repetitions on alternate legs as I can.

If pure strength is the goal, 3-5 sets of 3-5 reps with 3-5 minutes rest between sets is a sure protocol. The "Bodyweight Bear" may also be interesting (10 sets of 2-3, with plenty of rest in between). If you compress the rest, you'll get HR high.

As you noticed, all the above was pure bodyweight.

I did them weighted (about 10kg) when I performed the following circuit, during 15-20 minutes:
- 1 muscle up
- 1 pistol (each side)

Kind regards,

Pet'
 
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ali

Level 6 Valued Member
Thanks @pet' .....muscle up/ pistol is a nice combo.
MU was a goal of mine a few years back. Managed a dodgy one but may revisit it as a side goal, working in the background sort of thing. Going back to Q&D before my next sprint training so see how the recovery resources go. Thank you.
 

pet'

Level 8 Valued Member
Hello,

@ali
Sure Q&D can help you. Indeed, both swings and snatches are "big pulls" which transfer well to the regular pull up. So you'll get a good start for the MU.

Transition is mainly a matter of technique.

The press part may need a specific work though because I am not sure the Q&D press volume would suffice. Nonetheless, as you already have the MU, you'll get it back quite fast :)

Kind regards,

Pet'
 
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Jak Nieuwenhuis

Level 6 Valued Member
I am currently running something similar..

Pistols can be done with VERY low volume and still be effective. I would always go with lower reps and more sets (adding weight too) vs. Adding reps.

A typical workout for me these days is

2-5 sets of very low rep pistols done full range, pause at the bottom (important),

3-5 sets of 3-5 reps on chins or difficult rows,

3-5 sets of 3-5 reps on ring dips.

..adding weight.. Eh, try adding sets instead.
 
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ali

Level 6 Valued Member
Thank you....I think then in keeping the movement grooved in the context of the pistol being a side dish to keep it all low rep and pepper in an extra set here and there, a very moderate loading overtime, bodyweight.
Thanks for the inputs.
 

pet'

Level 8 Valued Member
Hello,

@ali
Using GTG, I do about 7-10 reps a day. This is not a lot of volume actually. Nonetheless, it seems to be enough to drastically improve leg strength and also my running.

Kind regars,

Pet'
 
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