Відео

@@ayushb957 thanks bro! 👊

@@TheHadMatters yes, but I was very curious to see how it would be do perform a WPU EVERY day and increase the weight by 1kg per day

@@ALLOFTHEWORLDISYOURS comes down to personal preference and what you’re training for. 3-5 works, or you can go higher

I generally recommend people start with a weight they can do properly for 5-6-7 reps (at least). The first few sessions with 3x3 and 4x3 will feel quite easy, but focus on supreme technique and you'll soon get to a point where training sessions are rather challenging. In your case I'd say you can start with 20kg, but I wouldn't go higher than that for your first weight cycle

Hahahah you got it! 💪

Thanks! I tend to do 2 sessions per week. I'd generally recommend anything from 1.5 - 2.5 (so 3 - 5 sessions every 2 weeks)

Yes, I believe the greater your overhead pressing strength, the easier it will be to achieve the HSPU. But you obviously need to work on handstand balancing and specifically the HSPU movement as it's a unique skill

@@amineroudani5786 thanks broski, more bangers incoming 🦾🚀

Thanks buddy, massively appreciated!

boxing is great for shoulder condition and cardio, so absolutely! It all comes down to what goal you are pursuing 💪

Thanks bro! Lots more in the making 💪

No, not in the beginning. You want to start with something you can manage to do for at least 5-6 reps, so your first few sessions are pretty light and you can maintain perfect technique. Over time, it will become more and more difficult

You got it broski!

I do weighted pulls twice per week, but anything between 3 and 5 sessions per 2 weeks should work well for most people. I tend to do all sessions with weight!

Looking forward to the results, good luck soldier 💪

@@HenoFlex depends how many proper reps you can do with 5 or 10kg… you should be able to do 1 set with around 4-5 reps if you push yourself. That weight will be good starting point for a 3x3 session

@ okay cheers I’ll give it a go soon!

@@Nikosthenics you can do so, but the more volume you add to non-key lifts, the more fatigue you’ll build up which doesn’t contribute to raw strength gains. Basically, you can do it, just be aware of how much volume you do and how you prioritise strength vs hypertrophy (this should align with your goals)

@@jamesstramer5186 yeah buddy, thanks! Lots of videos in the making 🧑‍🍳💪

@@facelessnameless 100%, and also a useful exercise for anyone that wants to go far in training ⚔️🥷🔥

@@MaksudRahat it can be useful for learning to do pullups initially, but I wouldn’t use it if you can already rep out pullups without assistance

Early on when starting with the Russian method, I would recommend to have a few reps in reserve and focus on great technique. But once you get fully into the program, you have very few if any reps in reserve at all. I tend to go to failure for a good portion of my sets, and for the rest I tend to have no more than 1-2 reps in reserve (for example early in the workout or early in a Russian method cycle)

Great job, keep it up! I'm excited to see how you progress

I gotchu. I tend to do 2 pull sessions each week. I recommend minimum 3 minutes rest between sets (preferably more, check out this video if curious about rest times for strength gains: ua-cam.com/video/512SP4T9kgc/v-deo.html). Early on when using the Russian method, you should focus on optimal technique and so leave a few reps in reserve. But as you progress, you typically go to failure on more and more of your sets. There are different ways of dealing with plateaus, but I wouldn't necessarily sacrifice rep quality for quantity. You could re-do particular sessions which you could not hit (e.g. if your target was 4x4 and you got 4 3 3 3), or perhaps it's time for a deload week. When it comes to grip, I'm not really sure what the right answer is here. In the past, I've changed around grip type within every session, so doing a few sets of pronated and a few sets of supinated pulls. Recently, I've tried sticking to mainly 1 grip type for a longer period of time, and that works too. It comes down to personal preference and managing the buildup of overuse strain. If you are using 1 grip type for a long time, you might start to develop "tingly elbows", in which case you'd do well to change grip type Hope that helps! (Btw, if you haven't already feel free to join our free community and connect with other athletes worldwide: www.skool.com/pulling-champions)

This is a whole other topic which deserves its own video, but here are some quick ideas: - re-allocate training volume (spend less time on non-essentials (and possibly more time on essentials)) - alternate/vary grip type - work on particular weaknesses you might have in your pulling pattern (initiation vs locking out, etc.)

Yepp!

Generally, I would recommend staying on track with the plan. If you are doing a weight that is waaaay too easy, then sure it's worth restarting the cycle at a more appropriate weight. Otherwise, stick to the program. The time you'll save by skipping a few sessions is nothing compared to the gains you'll see from truly consistent and incremental training

Thank you for the advice

1 session per (set x rep) configuration. You can re-do sessions if you completely missed the target sets/reps

@@burritodog3634 2 times per week 💪

@@Over9k when you start the program, intensity should not be too high, maybe around 5-7 and you should have some reps in reserve. But as time progresses, you will reach a point where sets are around the 8-10 level. Then it becomes extra important to use deload weeks regularly based on performance +nutrition/recovery

@jakobottesen thank you so much bro

@@ovenkloven happy to help buddy 💪❤️

@@Man-c8y I like to do 2 sessions a week. I’d recommend anything between 3 and 5 sessions per 2 weeks

@jakobottesen thanks, I was thinking about 3 times a week for myself

@@Man-c8y could work, just make sure to manage volume and rest well 💪

@@ayushb957 thanks Ayush 💪🚀

@@robertomaligni 67kg with a bit wonky form, 65kg solid

@@jakobottesen that’s insane! You are an absolute beast 🐉🔥

@@robertomaligni thanks bro! 💪🚀🐒

Happy to help, rock on! 💪

@@jamesstramer5186 I’m not in the best position to test lots of endurance strategies as I’m currently focusing more on strength and skills, but I’ll add it to the list Thanks for the kind words, btw, awesome to hear ❤️💪

@@jakobottesen Got it! Thanks again.

Good luck, let me know how it goes! I recommend starting with a weight you can do for at least 5-6(+) reps with great technique and relative ease. You'll quickly settle into a challenging weight, so I would prefer starting with a too light as opposed to a too heavy load. In the long run, a few weeks of extra training to reach the really challenging loads doesn't really make a big difference either. But picking a too high load, will make progressing quite difficult

@@jakobottesen yeah I thought the same, I checked my training from a few month ago where I did 4x4 with 35 but that's probs a bit too close to be able to progress later. I did start a 4x4 at 30 though, was alright but as you said better lighter than too heavy. I haven't seen you speak of rest times, I usually do 3mn when going heavy how about you?

@@bastien8418 I tend to go for at least (3-)4 minutes Feel free to check out this video if you want a more detailed answer about rest times for strength training: ua-cam.com/video/512SP4T9kgc/v-deo.html

Depends from person to person. Rep and set ranges are somewhat individual, so I encourage you to test it out and see what you respond the best to

As long as you're aware of the trade-offs, you could absolutely make this choice. However, as long as you keep consistency and eat in a manner congruent with your goals, you can absolutely build size with the Russian method too!

@ alright, appreciate the hustle

Face pulls are great, but I don't think about them as a WPU accessory... although maybe I should. Regardless, great exercise 💪