Calisthenics = Tough Pec Tendons!
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- Опубліковано 17 чер 2021
- High volume pushups & dips are the name of the game.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
Always happy when someone rips apart some pseudo-bodybuilding crap myth. Great video topic!
I'm so tired of their nonsense!! Glad you enjoyed the video man.
Far more common to fuck up the shoulders, tear a hamstring or a Bicep than tear a pec. I personally have issues with my bicep tendons so currently having to work on that and be patient but I'm not letting it hold me back too much. Finally hit 100kg on the OHP gonna get 102.5kg so I can have the American two plate OHP. Very happy with it but AlphaDestiny managed it at a significantly lower bodyweight than me.
i love calisthenics, and weight lifting its so fun. On the road to sets of 100 pushups
Hell yeah man!
Doing Pushups are fun!!! Mostly do them for the fancy stuff because it so cool how the body moves!!
The bioneer mentioned you in a recent video which was cool. Your 2 channels are among the very few fitness channels I follow.
These two are the best!!
Now imagine Iron Wolf's tendons ...
Imagine that!
Literally, iron tendons.
Pushups require literally nothing more than a floor and have SO many benefits when done in high volume.
Youd be surprise how many people ignore them.
It's crazy!!
maybe paralletes or push up bars are needed for increased ROM and you can even replace them with books
im 6ft 3 and weigh 220 pounds and bench around 300 and theyre just awful feeling for me, i get lightheaded and my elbow joints feel like theyre going to snap off when doing them
After doing 30-45 min calisthenics sessions I feel I accomplished more then a typical 1 hr-1.5 hr workout. Better pump, feel more athletic etc.
During lockdown I packed on some serious mass using push ups and added 25kg to my bench without laying on a bench for over 4 months.
Great video man. Resonates with me big time. Its all about high volume and high frequency for us natural people.
I believe doing so many dips and pushups for years conditioned my elbow so well that when i started armwrestling i did not feel the elbow pain as much as all other newbies so definitely calisthenics are good for tendons man
Been doing high volume bodyweight and band exercises every other day along with weight lifting and my recovery has never been better, so thank you for this Alex
Absolutely brother, calisthenics is great, it can be done anywhere. Increasing fatigue resistance by high volume training.
Great timing with this video! My pec has been bothering me lately with incline press and weighted dips so I’m gonna start applying some high rep push ups to my program
I haven’t seen you in years and you are totally different. Not good or bad but different. Refreshing honestly
Wish I found your videos like 3 years ago, but I've been soaking up your amazing tips
Can confirm. When you lay a base of tissue resilience from calisthenics, you’re much less injury prone.
screw omni man
@@georgejoseph1430 you ain’t seen nothing yet.
The beauty of push ups is the fact that they your develop both your scapular protraction strength i.e. your subscapularis muscle aswell as the rotator cuff muscles. With the push up you get movement in the glenohumeral and thoracoscapular movement fascilitating natural movement patterns. With bench press you fix your scapula and the only movement is in your glenohumeral joint, which in the long term will lead to the pectorals overpowering the subscapularis muscle leading to pushing imbalances. Great video.
We need a conjugate calisthenics program!
You're definitely going to get one!
@@AlexLeonidas I’ll buy that without hesitation
It's probably why, without steroids etc, people usually don't look like they lift at the beginning stages, because the tendons etc are getting stronger in order to support the muscle growth that starts once you're getting into it
Absolutely Alex! Gotta respect the truth!
Strained/tore my pec tendon benching in the mid 300's, I completely ignored the tightness and felt it shift bad on the warm up to my working weight. Currently 2 months into rehabbing it, doing push-ups & slow controlled Flys has definitely helped speed up the recovery. I put too much of an emphasis on floor pressing & OHP for a while and my pec tendons tightened up a ton. Thanks for the vid, push-ups post chest workout have been helping build up the stability in the chest again, still terrified of a full tear though... feeling the chest move like that is terrifying.
Alex, The Bioneer did a video on push-ps (yesterday) and gave you a shoutout. Two channels I like and respect. Good job.
When you get fired up it makes me smile and laugh lol. That's how I know you are legit. There are many of your videos I used to watch at least two times in a row just for this feeling.
By the way I'm a crossfiter, I rarely bench because we emphasize overhead pressing. Which can be heavily supported by strict (I don't do kipping) dips, push ups, ring and floor support with a little bit of handstand walks/holds on the side. The bottom position of the burpee with a russian push up (you put your elbows down to the ground and come back THEN do the burpee) helped my pressing and stopped my elbow pain for example.
Excellent video! I've been doing calisthenics and a bit of odd objects training for years. I feel bulletproof. Can't remember the last time I was injured or even sore. On the other hand, I've seen my buddies get hurt.
Dear Alex, you are a good man, something rare these days. Never forget that
Thank you for all you do brother.
This is so true, before lockdown I was benching and doing weighted dips in the gym, and during one set of dips I hurt something in my right pec. Still don't know what happened, but I messed it up bad, it would hurt when I do just normal every day things. I couldn't do dips anymore but it wasn't healing at all. Until the gyms closed and I had to train at home. Variations of pushups completely healed my pec, now I can do weighted dips again with no pain.
Deep deficit pushups will really build that strength.
Fact!!
Did someone say rings
Yes!!,also try handstand push ups,pseudo push ups and pelican push up.It's game changer
Deficit push up is a game changer to me
With a pause at the bottom too
What I'm doing rn is finishing up my horizontal press with pushups to failure (supersettin them)... and it's coming nicely. Hit a PR yesterday after not having done any strength training in a while.
Love the vids where you cover calisthenics
As someone who did it the other way around I want to use this opportunity to reflect on my experiences: I was the classic nerdy gamer guy when I snapped one day and signed up for a gym. Went through the classic gym entry thing where they put you on machines and lots of cardio. When I got a bit higher on the machines I went to the free weights, realised I wasn't shit and started with a 30kg bench lol. I increased my bench to 100kg, Deadlift to 160kg (bodyweight 82kg) over a period that was way too long and I used to have all kinds of pains and tightnesses etc. Upper Back, Shoulder, Traps you name it - it probably hurt me in some degree. Mostly looked like shit, too but that was my bad eating habits. It was during Lockdown where I really got into calisthenics for the first time and boy everything changed. Did a really successful cut to 73kg, my shoulders almost don't do those cracking noises anymore, upper back pain almost completely gone, my lats exploded in size from the ring work. I have to admit my forearms, especially at the elbow insertion point tend to hurt a bit if I don't do extra work to warm them up. Also wrists will ask for a proper warm up. But other than that, my physique changed drastically, my stability improved, my conditioning improved, I feel like I finally added a foundation after already building a house. It may not apply to everyone, but I will put my hand on the fire for calisthenics training, for me it was life altering.
Most important: The training itself is really fun for me.
Great info as always man.. you know what you saying.Thanks
My brother, I enjoy Calisthenics way more. Do you by any chance plan to make a Calisthenics program? Thank you
Great video as always.
Anyone else seeing a resurgence of 2016 Alex in the speech mannerisms here?
Awesome! That was the most all-around hilarious Alex of all time
This is very true. Armwrestling is very tendon/connective tissue heavy. and all armwreslters talk about is blood flow when it comes to recovery
I can confirm bodyweight helps with strength. Before benching felt so hard, then did calisthenics during lockdown & got a lil big. Came back to the gym and added bench back to my program. Hit 225 yesterday for 2 and it felt so nice.
Thanks Alex. You're a boss 👍🏻
Stubble looking good man
More content on tendon strength would be appreciated
Ring push-ups are pretty damn good for putting on muscle. Sure you run out of road on them too, just like pushups, but you will milk them much longer and they make great gpp.
Ring pushups and ring inverted rows with pullups and dips will build a very nice upper body if you want to be a minimalist about it. You'll just wana make sure you've got some heavy deadlifts for your traps and some side delt work.
I injured my dominant shoulder last year doing calisthenics type work - but it was dumb bar stuff before I had the strength to properly rep out multiple muscle ups. I'm back to normal now after about 6 months of - you guessed it - a bit of PT, stretching, then pull-ups and pushups, dips, etc with good form and tempo. Hard to beat calisthenics and a set of gymnastic rings.
I can attest to this. Months and months of greasing the groove on dips has given me bulletproof tendons and sternum
In terms of weighted calisthenics I hurt my pec tendons due to having crazy shoulder extension from dips. But since I focused on high volume/good form/rings and incorporating arm wrestling wrist rotation exercises I can now say my elbows are pretty bulletproof. If I do get injured in that area it’s only for a 1/2 days lol
Have been doing ring dips for a year during lockdown. Mainly bulgarian ring dips. Jesus christ my pec tendons feel amazing
Just started feet elevated deficit pushups and the pec stretch is insane but for some reason feels better on my shoulders than a incline bench. My chest gets a better pump with dips and pushups (especially with rings than with a barbell). Love the channel Alex! Keep up with the great content. Would love to here your thoughts on how the NY street guys and euro guys do high volume pullups dips and pushups and then you have guys like Dr. Mike Israetel talking and others saying 10-20 hard sets a week otherwise you probably will over train. I like doc Mike and his content and I think he has valid points and obviously knows his stuff but is it possible with calistenivs those metrics are just wrong with the set/volume threshold being much higher?
Watching this after nearly tearing my pec last week. :). I'll definitely start incorporating high volume pushups from here on out. Thanks for the tip.
I'd love to see other videos on tendon strength.
Hey man you could do a tendon guide like you did with weighted stretch. Like knees wrist, Tricep tendon, adductor tendon hamstring lat etc. It'd be like a follow up to your 'high risk muscle groups' video
Knees over toes has videos going over that
Up the volume and Strenght and Muscle mass will raise. My Push Ups and Dips RM has increased constantly and went from 60 push ups and 25 dips to 110 Push Ups and 80 Dips. My body has never been that strong and big.
great Video man.
i got problems with atopic eczema, and it poses a hindrance for working out, (i'm doing calisthenics outside at a park)
it always itches like hell, it's pretty distracting and i fear that working out can make my rashes worse or could cause new rashes to appear, and i'm not sure if i wanna take the risk of making this already bad condition worse.
i'm using chalk for grip during pullups rn in summer, and the chalk is drying my fingers skin triggering my skin conditions, and furthermore i'm used to getting major rashes on my elbow pits, which if left untreated keep growing in size, bit by bit every day.
I'm also doing a lot of the band tricep pushdowns during my workout, and i fear that this could increase ym risk of triggering my condition.
do you have any suggestions on what i could do to not trigger my condition, or to irritate my skin less, but still keep working out?
Greetings from Germany.
Best outcome of a bodyweight workout is the physique + endurance. It can be very helpful for somework whose main job is to throw unweighted limbs repeatedly someone like boxer or Kickboxer.
Another great video!
Finally a honest fitness channel who tells you 100 % info instead of 50 lol
Hey Alex, I was wondering what you think about using the low bar position for good mornings. The high bar seems to make my lower back hurt a quite a bit later in the day or the next day. Do you recommend I stick with what’s comfortable or lighten the load and restart from an empty bar with the high bar position? Thank you
I do high intensity streetlifting workout monday (weighted dips and pull-up, pistol squat + some arms and neck work), very high volume wednesday (inverted row, weighted push-up, kettelbell squat and deadlift + arms, forearm, trap, neck + superset ohp and upright row), high intensity Barbell friday (Ohp, Deadlift, Row) , i get PR every training especially with Ohp, Deadlift, weighted dips and pull-up
01:50 yoooooo insane, alex is about to be featured on noa man workout's channel, but then again I remember that insane pull up he did a while back
Hey Alex! When do you think advanced level strength begins,and is it good to implement dips,ohp,bench and other tricep accesories on the same day,or is too much?
Thanks for making this video. Could I ask what's the height of your plyo boxes when you did those pushups and HSPUs?
Bro u should write a book on training ❤️❤️
Hey Alex, I’m going to be going on a community service trip soon for 3 weeks and there will be no gyms, weights, or workout equipment with me. Do you have any tips or advice for how to maintain my muscle mass, strength while away? Or just how to stay in shape over this time? Thank you
Make a Concurrent calisthenics program please! Take my money!
100% will!
Loved the shaven look
Weighted Pushups increased my max bench by 30kg ( 60lbs ) in less than a year..
Went from 110 to 140kg for a 2 rep max..
Built up my pushups on boxes to 60kg for 8 - 12 x 3-5 sets🤙🏽
On point
Calisthenics is the best . It’s all I do !
When I was in my first couple years of high school, I did pushups daily, in addition to lifting. I think it helped quite a bit with my tricep strength. I'd usually do sets of 50-80, but at one point on a PT test, I was able to break 100 during a 2 minute time limit. I definitely need to build that back up, it's an amazing exercise.
i managed to get a natty pec injury unfortunately. i blame going back to the gym after many months off and using muscle memory to get my 3pl8+ bench back as soon as possible. i think the wiser thing would be to focus on getting the work capacity back first. instead i just kept pushing intensity and ignoring the pain that was building up in my pec thinking that its just my tendons adapting.
Weighted dips with nice long range of movement and don't forget to stretch at the end of your workout
Alex, I'm 100% straight but I have to tell you that with this haircut, no beard and those arrogant trapezes you look handsome man!
Hey alex benching messes up my shoulders, how would u go about bulletproofing your shoulders
Im battling for years with a pec injury, its near the armpit so it fits close to a pec injury. From time to time i come back to benching but i always reach a point when pain forces me to stop, then i try again. This time im really triyng to focus on squezing the f* of my scapula and arching and its helping, but on acessories lift i still feel pain (im trying dumbbels bench full rom for higher reps). Do you think push ups and dips can help? Higher reps ? Weighted?
Im basically pain free at dips if i squeeze really hard rear delts/traps/scapula.
Thank you :)
ps: my bench always sucked
Agreed about juicers and I can see how a pump could supply tendons. But what about the idea you need to lift heavy to keep your joints (hell, even spinal discs) in optimal shape. Like you need pressure to get plasma out of them, so they can sponge in fresh one, is there something to it?
Yes! Pushups pushups pushups before touching a barbell.
The Bioneer made a video on Tendon Training over three years ago. Some of the concepts there agrees with certain things you're saying in your video.
It's also his first video where he mentions you.
can you do a calisthetics program or a vid on how to progress?
For me I can do muscle ups,weighted dips,weighted pull ups,and tucked levers. Love calisthenics and bodybuilding oh and weighted push ups and one arm.👊🏾💯
Injuries largely come from inconsistency and age and super high volume without deloads though certain PEDs are terrible for injuries some other ones help avoid them so you can't just assume you will be good as a natural.
All PEDs increase the chance of muscle tears, Nandrolone is known for helping improve joint health though and MK677 is known to increase bone density and higher test levels help too. However Winstrol is awful as it drys out the joints and makes you more prone to joint issues. Any dry steroid is more likely to cause issues than a wet steroid. Its also important to note that a lot of bodybuilders are incredibly lean too which is a contributing factor.
Any advice for triceps tendons that are feeling both push ups and benching at the lockout?
The mad broscientist
Hey Alex question for you. In your opinion, what would you say is the pound differential between floor press, flat bench press, decline press, and incline press? For example, if your flat bench is 315, about what would the other 3 pressing numbers be?
The most important thing calisthenics did for my was forcing my to REALLY warm up before the work out 😂
Yo Alex it is always great to see informative videos, but when are you gonna upload another workout? We love them so much XD
Nice
This 2 weeks I feel a little pain on my left rear delf when I do pull ups.... I think I must stop pull ups and do some rows for some week to see how I feel
Thank God for calisthenics I live in the middle of nowhere. I wouldn't be able to train without it. And the results are amazing you get jacked real nice
Dips and pull ups are the king for upper body.
I do calisthenics cause I ain't got no time and money for gym, calisthenics is the best for minimalist people likes me.
If you are doing bench press after OH press during your workout, do you still need to do warm up sets for the bench press? or does the OH press warm up the same muscles enough to skip the warm up for the bench press.
Alex, i am having a strange feeling on my left tricep on the bottle of the dip. It's not pain, but am a little scared to injury myself. Any tips for that strange issue?
I had a minor pec tear during training once. It was totally my fault though. I was doing high pin bench press and I went way over my Bench Press max since its so easy to lift heavy when you're only doing a fraction of the movement. I've I would've trained smart, even testing my 1 RM frequently but not overloading my muscles to such an extent, that would've probably never happened.
I've always been paranoid about tearing a pec from heavy weighted dips. I got some costochronditis from b.w dips when I was younger but that's it.
almost a year ago I started going to the gym after 6 months of doing strictly calisthenics. My biggest mistake was: neglecting calisthenics completely. Now my legs are heavy, making it so difficult to balance myself to do tricks. Also, my push up form is now terrible. And I can't stand the pain of high volume push up now.
Facts alex, this is why calisthenics should be performed by bodybuilders with hypertrophy only goals
Not just pecs bicep tendons too!
thank you alex! a z reverse hyper reveiw please
Would twice a week on lower body/rest days be okay? Pull ups and press ups only? Thanks
I love calisthenics and weighted calisthenics
The beard looks great on you ( make you look leaner)
Do gymnast work with pyramid method if so why does it work for them? And how is that different from the W method and how is it different from just straight sets and reps? What do you recommend for working out with the rings for strength and some hypertrophy?
@7:09. I would very much like more content on tendon strength as well as the development of other connective tissues.
What do you think about Westside For Skinny Bastards Part 1 is it good for beginners?
I’m trying to get the one arm pullup. I’m 190lb and can do 3x3 finger assisted pullups. How many reps do u think I’ll have to get to before I can do the full one arm pullup?
Alex (or anyone who would like to help me out) I have a question. I took 4 months of training and have lost most of the mind muscle connection with my chest. I was wondering what’s the best way to regain the MMC?
Alex plz help wheb i do pushups my right scap retracts alot and more aggressively than my left, so at the bottom of the pushup my right shoulder has no more range of motion and starts internally rotating
Hello Alex can you record you Max effort lower session?
Yes, just not now.
How would you programme this into a conjugate programme? Just do some calisthenics on the rest days?
I haven't done bench press in years, only calisthenics, the gains haven't stopped or slowed down. I don't even do dips, just pushups and it's variations for chest.
I made the biggest gains on bench press during lockdown when I wasn't benching and instead doing loads of push ups with variable width and a 15kg backpack.
Pushing for the HSPU based on one of your vids, at 12 reps per set of elevated pike, wait til 15 for next progression?