I am 44 years old and have been doing calisthenics for 9 years. Out of all the calisthenics equipment I have, the rings are by far my favorite. If I had to choose one single piece of equipment from everything I have with which to train further, it would be the rings - NO DOUBT! I liked your video. It's very similar to my ring workouts rutine, only that I do the hanging at the end of each series of pull ups, also 3 or 4 sets of muscle ups and archer push ups are included, and for archer push ups I go the last 2 sets band assisted, just to go creazy on reps. For bicep curls and especially for rear delt fly, I recommend taking TRX to you. I only have the TRX handles that I quickly attach to the ring straps. TRX handles do a better job of these two exercises.
100% rings are a top tier piece of training equipment! And I can see where the TRX handles could be helpful for bw bicep curls and rear delt flies as the handle rotates instead of having to slightly release your grip on rings through those exercises. Keep training hard man, thanks for watching and your input 💯
@@BodyweightProcess Exactly, the rotating handle makes a difference in the case of the two exercises. And as a detail, my trx handles have carabiners, and I practically add or remove them in a few seconds without actually having to remove the rings... it doesn't bother me, just adjust the straps, obviously. Keep up the strong workouts and well made videos like this. Greetings from Bucharest, Romania!
Your tutorials videos are straight to the point which makes them less time-consuming, honestly, that's what everyone likes and they are useful as well. Great job ! 💯
Appreciate the feedback thank you! By the way, your content is very thorough along with high quality editing, it’s awesome. Thanks for your efforts towards the community 💪
these are fundament movements of the ring work out. you should 😀always do them more or less each session. push and pull then enjoy the pump...Great! thanks!
I'm getting way ahead of myself but how long can this routine keep me going for and what's a sign that I should make modifications? Love your content man; your channel is the reason I got started with rings at all.
No worries man yea no need to overthink it you can use the routine as long as you’d like if you find that it’s benefiting your goals. Modifications actually depend on your goals to start. That could be changing certain exercises, switching the supersets, etc. But signs in general are if you don’t “feel” or find the exercises to be benefiting you, if you feel some form of discomfort, pain, etc. This is hypertrophy based with some emphasis on ring development. If that’s your goal use this as long as you’d like until it’s time to move on or you could even take a day or two out of this program and cross it over into something else you want to do. Many options haha. Thanks for the kind words and for watching I’m glad to have played a role in your journey! 💯
Also how many times a week should i do this Can i do 4 times ? Option 1 Rest Opt 2 Rest Opt 1 Rest Option 2 Repeat Also when should i do additional work like side delts and legs, in rest days or that same day Please do reply
Id stick to 3 if possible, you could do 4 but you aren’t resting enough to be consistently hitting that schedule, that fatigue will catch up quick. You could try this for example (showing 7 day week): Week 1: A | Rest | B | Rest | A | Rest | Rest Week 2: B | Rest | A | Rest | B | Rest | Rest The intensity you train at will play a role if you do 4x a week. High frequency plus high intensity plus high volume is not optimal in the long term. Hope this helps! 💪
Yes absolutely, you can add a 3rd superset in there for legs(if manageable) or replace one of the supersets, here’s some examples: BW Squat -> Eccentric slides BW squat -> RDL (dumbbells) Pistol squat -> Single leg Ecc. Sliders Reverse Nordic -> Assisted Nordic curl There’s a bunch of combinations, just remember for supersets you want to pair opposing muscle groups (agonist/antagonist) 👍
hi and thx so much for your job and this chanel :D. i start today your plan and have sone qestion... can i add 3rd pair to option 1 and 2 ? and work ABA (A-option1, B-option2) every week ?? my plan : option 1 a1 supp hold b1 pullup b2 dip c1 biceps curls c2 triceps ext d1 90/90Banded ext.rot. ( 3-4 sets 15rep? rest time?) d2 hollow body ( 3-4 sets total time or set time? rest time?) e1 hang option 2 a1 supp hold b1 push up b2 row c1 chest fly c2 RDF d1 90/90Banded ext.rot. ( 3-4 sets 15rep? rest time?) d2 Leg ext. - Knee Tuck ( 3-4 sets 15-20 rep? rest time?)
Those look like good supersets to target weak links as a finisher. You can add or subtract whatever you’d like as long as it fits your goals and won’t increase risk of injury. Those reps/sets seem fine to me as long as the intensity (difficulty) used allows them to be reached without compromising technique. Listen to your body as well. Test it out, start with the minimum sets and reps see how it goes and if it’s efficient for you in regards to time. Thank you for watching and I appreciate the support! 🙏🏻💯
@@BodyweightProcess I finished 2times option1 atm and feel good and have a loot fun :) buy new long band and use tree as my bar :) next 2months I go option 1+ some abs like plank / hollow body . thx 4reply , cheers sir ;)
Hey! I’m on this routine for 4 weeks and chin-up goes. I have a problem with dips. In 2 and 3 supersets when I have to go up my hands move far from my hips. Negatives ale ok but concentric is far from good form… I train 3 days a week option A only
It could be that dips on rings is a bit too much for you at the moment. You could opt for tricep dips (check out my most recent routine, for that exercise). It simulates the ring dip with feet planted. Or you could perform 3-6s negatives 3 sets 3-5 reps, but I wouldn’t do those 3x a week. A mix of tricep ring dips (feet planted) and one day of negatives might be useful. Don’t force the dips if they aren’t there yet. Those are 2 regressions ^ also if you’ve done 4 weeks of this and you’re starting to feel fatigued, it can be worth doing a Deload week, which is a topic I’ll be covering at some point Hope this helps 💯
Thanks for the vid, jsut got some rings as will be travelling for work and want to work out. Whats the best way to pack/wrap your rings up for travel where its quick and easy to unravel and get setup and equally pack them away nealty for trvel purposes on a daily basis. Could you do a quick video or tutorial on a few of the common ways other than just rolling the band up. I've seen a few images of something band wrapped around the ring and then lcoked off soemhow but cant figure it out. TIA
this looks like a simple and nice workout but can I reorganize the supersets like this(i don't want to change the ring height every set): B:pullup/tricep C:dips/bicep thanks!
That is one thing about this routine that is a struggle which is changing the ring height from one exercise to the next. For sure you could try that just recognize that you are doing a superset using a compound and isolation exercise. Nothing wrong with that, the triceps might be a bit more pumped prior to dips (depending on the intensity/volume involved) Try to rest with enough time going from one superset to the next and see how it goes Whatever you will enjoy more and suits you best 🤘
This video is probably the best one on ring workout Thank you so much for this bro Also how many times a week should i do this Can i do 4 times ? Option 1 Rest Opt 2 Rest Opt 1 Rest Option 2 Repeat Also when should i do additional work like side delts and legs, in rest days or that same day Please do reply
@@BodyweightProcessAlso how many times a week should i do this Can i do 4 times ? Option 1 Rest Opt 2 Rest Opt 1 Rest Option 2 Repeat Also when should i do additional work like side delts and legs, in rest days or that same day Please do reply
www.amazon.com/gp/product/B01LZYG9VB/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=bwp094-20&creative=9325&linkCode=as2&creativeASIN=B01LZYG9VB&linkId=4a3459e22c4c332380013b7145e4e1f4 This is the link I’ve provided in some of my videos (affiliate link), it’s the exact pair in this video. The brand is Garage Fit, but look around before settling there’s tons of brands. I personally stick with this one because the type of buckle used is simple and I enjoy the numbered straps. Not sure if the straps are sold separately from rings. I also have a video on how to set up rings with these rings if you ever need, hope this helps!👍
Hey man, great video! For the last year now, I've been doing ring workouts 4 times a week at an intermediate level, I've actually used the body by rings workout plan, however this semester I've noticed I can only workout 3 times a week because I'm not as free as I once was. How exactly would you incorporate this workout plan as someone who can only do this 3 times a week?
Thanks! You could definitely do this 2 to 3x a week if you wanted. Here’s an example: Mon: option 1 Tues: rest Wed: option 2 Thurs: rest Fri: option 1 Sat: rest Sun: rest Manipulate the routine in any way you’d like and that suits your goals, but make sure to leave enough time for rest in between sessions🤘
For sure that’s a great way to implement this routine if you’d like. Also if there’s any weak links you’d like to add in a week I’d definitely implement those exercises into a session. Lets say you went with ABA Week 1 (A being option 1, B being option 2), you’ll have only performed rows/rear delt flys once that week (B). If you need more emphasis on posterior muscle groups/scapula work (which most people could use) you could add a 3rd superset or just one exercise focusing on those areas on your A days. For Ex: Option 1 Superset #3 90/90 Banded external rot. -> planks Low intensity Face Pull (rings) -> hollow body holds At the end of the day it’s meant to be simple and effective. You could implement the options any way you’d, if you stick to ABA / BAB just make sure to have 1-2 rest days between each. Hope this can help thanks for watching 💯
great workout, if i'm honest. But like some comments below, i think there should be some adjustments too. Rings consume a lot of time to transition and not everyone has rings with numbers on the straps. We can take a direct approach. Using supersets that work similar muscles, like rows and reverse fly or curls, or push-ups and triceps extension/ring fly. It only takes a few steps to adjust the weight. I do this way out of convenience. For the antagonist supersets, it won't hurt if we decrease some sets and add more exercises. We now make the workout even more exciting because we can feel more types of stimulus. Or we can justify the reason for long rests between the moves by going super heavy (body positions/ring heights that only gets us 4-6 reps). Working heavy feels super pumped too. You have strength gains as well as size, and who doesn't want that? Rings offers you a chance to train heavy with good instability and at longer ROM. Of course you can have some time to rest. More good rest => more brilliant reps => more amazing sets. So yeah, what methods work more natural for you, go for it. There is not good or bad on the rings, but experience. Rings encourage you to work with your nature, not someone else's. Be at peace with that.
This routine provides an “A day” and a “B day” You could do it 3x a week, for example: Monday: A Wednesday: B Friday: A And then switch it up the following week. Or you could just do one A session and one B session in a week. Whatever works for you, your time, and your goals 💯
Thanks for the vid, jsut got some rings as will be travelling for work and want to work out. Whats the best way to pack/wrap your rings up for travel where its quick and easy to unravel and get setup and equally pack them away nealty for trvel purposes on a daily basis. Could you do a quick video or tutorial on a few of the common ways other than just rolling the band up. I've seen a few images of something band wrapped around the ring and then lcoked off soemhow but cant figure it out. TIA
Honestly I haven’t tried other methods except rolling the straps and folding them. I’ve traveled with them in my bag and managed to train in different countries with no problem, as long as you have a bag that can hold them when the straps are rolled up you’re good to go. Thanks for watching 💯
![How rings training is transforming my upper body strength - [30 Day Test]](http://i.ytimg.com/vi/U6uK_n46gvA/mqdefault.jpg)
As a wise man once said: "Curls for the girls, rings for the kings."
Your the wise man
Aristotle
Don't forget rows for the hoes.
a wise woman once said: the world would be better without sexism
@@max.makowskiAnd that would be impossible.
I’m now addicted to this form of strength training. Nice clip!
I am 44 years old and have been doing calisthenics for 9 years. Out of all the calisthenics equipment I have, the rings are by far my favorite. If I had to choose one single piece of equipment from everything I have with which to train further, it would be the rings - NO DOUBT!
I liked your video. It's very similar to my ring workouts rutine, only that I do the hanging at the end of each series of pull ups, also 3 or 4 sets of muscle ups and archer push ups are included, and for archer push ups I go the last 2 sets band assisted, just to go creazy on reps.
For bicep curls and especially for rear delt fly, I recommend taking TRX to you. I only have the TRX handles that I quickly attach to the ring straps. TRX handles do a better job of these two exercises.
100% rings are a top tier piece of training equipment!
And I can see where the TRX handles could be helpful for bw bicep curls and rear delt flies as the handle rotates instead of having to slightly release your grip on rings through those exercises.
Keep training hard man, thanks for watching and your input 💯
@@BodyweightProcess Exactly, the rotating handle makes a difference in the case of the two exercises. And as a detail, my trx handles have carabiners, and I practically add or remove them in a few seconds without actually having to remove the rings... it doesn't bother me, just adjust the straps, obviously.
Keep up the strong workouts and well made videos like this.
Greetings from Bucharest, Romania!
You taught me how to set up gym rings… forever grateful
Glad it helped I’m grateful that it did thanks for watching! 💯
Your tutorials videos are straight to the point which makes them less time-consuming, honestly, that's what everyone likes and they are useful as well. Great job ! 💯
Appreciate the feedback thank you! By the way, your content is very thorough along with high quality editing, it’s awesome. Thanks for your efforts towards the community 💪
I'll give a try to these routines, but i will include some DB lateral raises to option 1 and face pull to option 2
Awesome additions/replacements train hard and enjoy 💪
I’ve been looking for a good intermediate rings workout - well done you’ve got a new sub
Appreciate that my friend thanks for watching 💯
Congratulations on the new pair of rings
these are fundament movements of the ring work out. you should 😀always do them more or less each session. push and pull then enjoy the pump...Great! thanks!
Body weight biceps curl is my absolute favorite. That’s where I see my gains the most
One of my all time favorites as well thanks for watching!
Great video thanks! Will have to wait a bit had a fall and my wrist is shot atm
We will be waiting, recover well thanks for watching!
Looks nice...will have to give it a go...
Let me know how it goes for you, thanks for watching and I hope you enjoy the routine 💯
been using rings for about 8-9 weeks now and i really love them. i do the same shit i just go to the park and set up on the basketball court haha
Its like carrying a gym in your bag for your upper body. The ultimate training tool, thanks for watching!
This is a nice workout. Thanks man! 👊
Appreciate it thanks for watching !
simple and very effective
Appreciate the feedback thanks for watching 💯
I'm getting way ahead of myself but how long can this routine keep me going for and what's a sign that I should make modifications? Love your content man; your channel is the reason I got started with rings at all.
No worries man yea no need to overthink it you can use the routine as long as you’d like if you find that it’s benefiting your goals.
Modifications actually depend on your goals to start. That could be changing certain exercises, switching the supersets, etc. But signs in general are if you don’t “feel” or find the exercises to be benefiting you, if you feel some form of discomfort, pain, etc.
This is hypertrophy based with some emphasis on ring development. If that’s your goal use this as long as you’d like until it’s time to move on or you could even take a day or two out of this program and cross it over into something else you want to do. Many options haha.
Thanks for the kind words and for watching I’m glad to have played a role in your journey! 💯
Thanks for the in-depth answer. Way more than I expected honestly. If you ever release a patreon, ebook, etc., I'll be there day one.
Great video!
Thank you!
Also how many times a week should i do this
Can i do 4 times ?
Option 1
Rest
Opt 2
Rest
Opt 1
Rest
Option 2
Repeat
Also when should i do additional work like side delts and legs, in rest days or that same day
Please do reply
Id stick to 3 if possible, you could do 4 but you aren’t resting enough to be consistently hitting that schedule, that fatigue will catch up quick. You could try this for example (showing 7 day week):
Week 1: A | Rest | B | Rest | A | Rest | Rest
Week 2: B | Rest | A | Rest | B | Rest | Rest
The intensity you train at will play a role if you do 4x a week. High frequency plus high intensity plus high volume is not optimal in the long term.
Hope this helps! 💪
@@BodyweightProcess 3 it is
Thank you so much
All the best for your channel and do epic things 💪
Any recommendations on incorporating legs to this?
Yes absolutely, you can add a 3rd superset in there for legs(if manageable) or replace one of the supersets, here’s some examples:
BW Squat -> Eccentric slides
BW squat -> RDL (dumbbells)
Pistol squat -> Single leg Ecc. Sliders
Reverse Nordic -> Assisted Nordic curl
There’s a bunch of combinations, just remember for supersets you want to pair opposing muscle groups (agonist/antagonist) 👍
hi and thx so much for your job and this chanel :D. i start today your plan and have sone qestion... can i add 3rd pair to option 1 and 2 ? and work ABA (A-option1, B-option2) every week ?? my plan :
option 1
a1 supp hold
b1 pullup
b2 dip
c1 biceps curls
c2 triceps ext
d1 90/90Banded ext.rot. ( 3-4 sets 15rep? rest time?)
d2 hollow body ( 3-4 sets total time or set time? rest time?)
e1 hang
option 2
a1 supp hold
b1 push up
b2 row
c1 chest fly
c2 RDF
d1 90/90Banded ext.rot. ( 3-4 sets 15rep? rest time?)
d2 Leg ext. - Knee Tuck ( 3-4 sets 15-20 rep? rest time?)
Those look like good supersets to target weak links as a finisher. You can add or subtract whatever you’d like as long as it fits your goals and won’t increase risk of injury. Those reps/sets seem fine to me as long as the intensity (difficulty) used allows them to be reached without compromising technique. Listen to your body as well. Test it out, start with the minimum sets and reps see how it goes and if it’s efficient for you in regards to time.
Thank you for watching and I appreciate the support! 🙏🏻💯
@@BodyweightProcess I finished 2times option1 atm and feel good and have a loot fun :) buy new long band and use tree as my bar :) next 2months I go option 1+ some abs like plank / hollow body . thx 4reply , cheers sir ;)
Hey! I’m on this routine for 4 weeks and chin-up goes. I have a problem with dips. In 2 and 3 supersets when I have to go up my hands move far from my hips. Negatives ale ok but concentric is far from good form…
I train 3 days a week option A only
It could be that dips on rings is a bit too much for you at the moment. You could opt for tricep dips (check out my most recent routine, for that exercise). It simulates the ring dip with feet planted. Or you could perform 3-6s negatives 3 sets 3-5 reps, but I wouldn’t do those 3x a week. A mix of tricep ring dips (feet planted) and one day of negatives might be useful.
Don’t force the dips if they aren’t there yet. Those are 2 regressions ^ also if you’ve done 4 weeks of this and you’re starting to feel fatigued, it can be worth doing a Deload week, which is a topic I’ll be covering at some point
Hope this helps 💯
Thank you!
Of course hope it can be of use thanks for watching 💯
Thanks for the vid, jsut got some rings as will be travelling for work and want to work out. Whats the best way to pack/wrap your rings up for travel where its quick and easy to unravel and get setup and equally pack them away nealty for trvel purposes on a daily basis. Could you do a quick video or tutorial on a few of the common ways other than just rolling the band up. I've seen a few images of something band wrapped around the ring and then lcoked off soemhow but cant figure it out. TIA
awesome routine
Appreciate it my friend any questions you have let me know thanks for watching 💯
this looks like a simple and nice workout but can I reorganize the supersets like this(i don't want to change the ring height every set):
B:pullup/tricep
C:dips/bicep
thanks!
That is one thing about this routine that is a struggle which is changing the ring height from one exercise to the next.
For sure you could try that just recognize that you are doing a superset using a compound and isolation exercise. Nothing wrong with that, the triceps might be a bit more pumped prior to dips (depending on the intensity/volume involved) Try to rest with enough time going from one superset to the next and see how it goes
Whatever you will enjoy more and suits you best 🤘
Thank u for informative outformatiom
This video is probably the best one on ring workout
Thank you so much for this bro
Also how many times a week should i do this
Can i do 4 times ?
Option 1
Rest
Opt 2
Rest
Opt 1
Rest
Option 2
Repeat
Also when should i do additional work like side delts and legs, in rest days or that same day
Please do reply
Appreciate the kind words man thanks for watching!
@@BodyweightProcessAlso how many times a week should i do this
Can i do 4 times ?
Option 1
Rest
Opt 2
Rest
Opt 1
Rest
Option 2
Repeat
Also when should i do additional work like side delts and legs, in rest days or that same day
Please do reply
@@rahulisgreat4911how do you adjust this type of workout ? Please reply
@@andrealocatelli9921 honestly I didn't follow it
@@rahulisgreat4911 what do you follow ?
Can you tell me the name of the straps you use? I am looking for long straps with ticks but can't find them! Thanks!
www.amazon.com/gp/product/B01LZYG9VB/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=bwp094-20&creative=9325&linkCode=as2&creativeASIN=B01LZYG9VB&linkId=4a3459e22c4c332380013b7145e4e1f4
This is the link I’ve provided in some of my videos (affiliate link), it’s the exact pair in this video. The brand is Garage Fit, but look around before settling there’s tons of brands. I personally stick with this one because the type of buckle used is simple and I enjoy the numbered straps. Not sure if the straps are sold separately from rings. I also have a video on how to set up rings with these rings if you ever need, hope this helps!👍
Hey man, great video! For the last year now, I've been doing ring workouts 4 times a week at an intermediate level, I've actually used the body by rings workout plan, however this semester I've noticed I can only workout 3 times a week because I'm not as free as I once was. How exactly would you incorporate this workout plan as someone who can only do this 3 times a week?
Thanks! You could definitely do this 2 to 3x a week if you wanted. Here’s an example:
Mon: option 1
Tues: rest
Wed: option 2
Thurs: rest
Fri: option 1
Sat: rest
Sun: rest
Manipulate the routine in any way you’d like and that suits your goals, but make sure to leave enough time for rest in between sessions🤘
Can you run both programs i.e. ABA 1 week BAB next week
For sure that’s a great way to implement this routine if you’d like.
Also if there’s any weak links you’d like to add in a week I’d definitely implement those exercises into a session. Lets say you went with ABA Week 1 (A being option 1, B being option 2), you’ll have only performed rows/rear delt flys once that week (B). If you need more emphasis on posterior muscle groups/scapula work (which most people could use) you could add a 3rd superset or just one exercise focusing on those areas on your A days. For Ex:
Option 1 Superset #3
90/90 Banded external rot. -> planks
Low intensity Face Pull (rings) -> hollow body holds
At the end of the day it’s meant to be simple and effective. You could implement the options any way you’d, if you stick to ABA / BAB just make sure to have 1-2 rest days between each. Hope this can help thanks for watching 💯
How about shoulders?
Like y favoritos, 10/10
Appreciate it and thanks for watching !
how can i make it harder?
@@Darwinnes4345 You could add a weight vest, increase the rep count, or add some 2-3 second negatives.
There’s many ways 💪
@@BodyweightProcess Thank youu
Is that Vivobarefoot shoes?
Yessir 🤘
@@BodyweightProcess nice! I have a pair too!
Next video - leg day??
Definitely going on the list ! 💪
great workout, if i'm honest. But like some comments below, i think there should be some adjustments too.
Rings consume a lot of time to transition and not everyone has rings with numbers on the straps. We can take a direct approach. Using supersets that work similar muscles, like rows and reverse fly or curls, or push-ups and triceps extension/ring fly. It only takes a few steps to adjust the weight. I do this way out of convenience.
For the antagonist supersets, it won't hurt if we decrease some sets and add more exercises. We now make the workout even more exciting because we can feel more types of stimulus. Or we can justify the reason for long rests between the moves by going super heavy (body positions/ring heights that only gets us 4-6 reps). Working heavy feels super pumped too. You have strength gains as well as size, and who doesn't want that? Rings offers you a chance to train heavy with good instability and at longer ROM. Of course you can have some time to rest. More good rest => more brilliant reps => more amazing sets.
So yeah, what methods work more natural for you, go for it. There is not good or bad on the rings, but experience. Rings encourage you to work with your nature, not someone else's. Be at peace with that.
dre spotted...
I thought that was a 2 day split?
This routine provides an “A day” and a “B day”
You could do it 3x a week, for example:
Monday: A
Wednesday: B
Friday: A
And then switch it up the following week. Or you could just do one A session and one B session in a week. Whatever works for you, your time, and your goals 💯
the "ding" sound effect made my ears bleed, cant watch this
Sorry that it was bothering, but noted thank you for the feedback 💯
Thanks for the vid, jsut got some rings as will be travelling for work and want to work out. Whats the best way to pack/wrap your rings up for travel where its quick and easy to unravel and get setup and equally pack them away nealty for trvel purposes on a daily basis. Could you do a quick video or tutorial on a few of the common ways other than just rolling the band up. I've seen a few images of something band wrapped around the ring and then lcoked off soemhow but cant figure it out. TIA
Honestly I haven’t tried other methods except rolling the straps and folding them. I’ve traveled with them in my bag and managed to train in different countries with no problem, as long as you have a bag that can hold them when the straps are rolled up you’re good to go. Thanks for watching 💯