Gymnast in my opinion look wayyyyyy better than bodybuilders. Gymnast have that physique everyone wants, full muscles, wide back, slim waist/shredded abs all while having that athletic look! Props to them Fr
I think your conception of body builders is specific to getting unnaturally big from steroid use. It's a misconception that different types of exercise build different physiques. A muscle grows from being challenged, period. Doesn't matter if it's calisthenics or weight training.
@@vicapple6663 fair argument, but even then, these gymnast look better than most “bodybuilders” natural or unnatural. They just have that athletic look to them, while being pretty damn huge for not prioritizing the gym. As in they prioritize their athleticism and gymnastics side of things first rather than just focusing on working out and then their gymnastics 2nd. Get what I’m sayin ?
Their upper body strength is great compared to their leg strength which are strong as well due to the constant running and jumping. But very few gymnasts have big legs.
I'm glad you mentioned the importance of joint stretching and slow development. I set myself back months by repeatedly injuring my elbows trying to do too much at once. The joints and ligaments need more time to develop, so I've learned the hard way to progress slowly which is better than not at all.
when i learn planche... my mentor tell me that u rest 2-5 days for muscle.. and about 2-3 weeks for tendon and ligament.. so i only do planche straight arm exercise every 2 weeks.. while other planche exercise ever 3-4days.. it works.. after 3 years training i can do my first.. straddle LoL.. for like 6-7seconds.. i am just cali lovers not athelete.. so it takes a very2 long time
I tried the straight arm stuff and you can feel your biceps lighting up, and I also noticed that my entire arm all the way to the shoulder felt in better alignment. You can feel the biceps being hit on a very deep level. This is the secret sauce that you won't find anyone else in the gym using!
@@jehushaphat Yeah gymnasts typically grow up doing these exercises. Very different than watching a YT video when you're in your 20s, 30s, etc. and trying to do this shit. It's ridiculous to try it imo.
@@jehushaphat your doing it with too much weight. You need to do it with bands and once your joint strength builds up then you can start doing it with weights.
Just tried some of this today. I’ve been having tendon issues in my forearms and biceps and the stretch on this for sure at least feels good. Hopefully they do the trick.
When I was doing gymnastics, I had double tendonitis in BOTH arms, I would stretch with one arm ab exercises on the S.B. and hear an occasional pop which felt like tons of air was released from a point. Eventually I iced it during recovery & downtime, and just did straight arm stretches and fought out the pain. I recovered in about 3 weeks with this method; and never got it since. This was YEEEEARS ago. I hope you recover 100% ^_^. It is NOT a fun experience.
@@nemo45 really I took a break and do less arm work now… haven’t had issues since toning it down. I’m getting old so I’m less worried about gains but rather staying strong
For the last 3 or 4 months I have added a whole bunch of negative reps to my biceps day. The pump is huge and my arms have grown a lot. That routine with a dropset is a great tool to create bigger biceps. Give it a try.
I like this video, because this guy covers all basis, including the specificity of tendons, very good even for beginners and not lying about unrealistic training methods.
Wow, so I watched the video and incorporated some of these movements into my normal workouts. After just a few weeks I have noticed a huge increase to my bicep peek! Good information, just keep the weight light and focus on the volume, and what a difference. Thank you!
Yep, I do wish I knew this stuff earlier. I sprained my knee and it's taking forever to heal. I'll be incorporating some of these exercises, thank you so much. :)
This is a concept I stress to no end--to both my students and public gym goers that ask me questions about gymnastics. We live in a very vain society that focuses on looks, but have very little strength. In gymnastics we focus on our routines and aesthetics OF said routine and focus on other things--straight toes on our handstands, back hollowed before a dismount, etc. With the hard work CAME the bodies that we have achieved. Even at 40, I'm still going very strong and able to still reciprocate most of the gymnastics I teach the kids. I never cared too much about my looks because it just came with the effort put into getting to the levels we have.
Teacher, thanks for your information and knowledge. I've been trying to work on biceps using planche-type progressions, and managed to pull a tendon in my thumb.. what pre-hab was I missing?
Oh man… I know what you’re talking about.Planche (any) on the floor and thumb tendon overused, it happened to me once.The best solution would be to progress really gradually with it (which is really subjective). Prehabwise the wrist mobilization circles are the best (bigger circles the better, gradually). As I’ve mentioned I had this problem and the recovery was really extended…. In this case the “overpushed” circles are not good, just work gentle with it. Be patient because it can be long, but never stop using it with isolations and circles.
THIS is the “all around” physique that I’ve been looking for! I do full body training, everyday (since my late 20s), because, I have always sought to remain in full proportion/ratio to each individual body part. You have a new sub, homie!
Currently 19 and I'm also trying to get an "all around" physique that has good strength, endurance, mobility, agility and ofc looks great so I'm with you there! I'm no boxer, but my current plan incorporates boxing workouts to strengthen my core and stamina/endurance. Besides that I do a lot of calisthenics as well to get the most out of my body. I have a goal of doing an Ironman by 30 or 32. No rush ofc so I use my spare time building up my body more. Taking 3 years to get marathon ready. Another 3 to prepare for the cycling portion ab a final 3 to prepare for the swimming portion. I'll be 28 by then, so the final 2 years will be training everything together. My plan is to also get a coach by the 3rd year so he can show me my flaws and lead me strongly into the right direction. After my ironman, I'll use 31-35 to build up strength and put on more muscle mass, and I'll incorporate a more gymnastics meets weightlifting type workout. I'll ofc have my calisthenics background to give me an edge in both fields and I do morning stretching daily now which will also help.
It's just concise with your words bro. Very good video. I am 44 years old and I would want to give it a go. I am boxing coach and also a SAMBO wrestling practitioner. So I love how you explained on this video. Thank you so much. Ash
I was a boxer myself. That uses short head biceps extensively, to the point where the arm will not straighten and activate the long head at all when you are a top level professional. (My brother was, thats how I know). I woud say if you are a competitive fighter then straight arm strength is pointless, unfortunately. If you do not intend to really be a fighter then its fine.
Nice video! I really like your content about straight arm strength and also the best core exercise. It really helps a lot for me as an amateur in calisthenic.
finally, someone put good 'practical' tips and knowledge for tendon recovery time being more and gradually progress. Especially coming from a gymnast. Have been suffering from patellar tendonitis for years, the longer rest days have been the only medicine for me b/w sessions.
Very interesting. I just watched this and immediately tried to execute straight arm exercises on my cable/pulley weights with long holds and slow movement through out the range of motion and it felt really good. I will incorporate more of this lower weight straight arm exercises into my routine. Maybe I'll look into installing some ring hooks.
im currently setting up my homegym and it does seem that doing many of these gymnast excersices will help me to stay injury free. they obviosuly need very strong joints and tendons for the excersices they do but i generally just want to get strong and look decent so without doing dangerous "ring skills" but doing the joint/tendons excersices it should probably help me keep going for many years
I think the shoulders/collarbone/neck area of the body is the most important for male physique. More so than biceps. Gymnast have those rounded capped delts that comes usually from heavy military press and bench, but in their case it comes from mastery of the body weight dip. Ring dips make the exercise even harder. Causes insane delt development. I would choose body weight dip over any other exercise for physique. I haven’t been able to do them cause of injury, but In the past when I could do 40 in a row my shoulders looked so much better. I highly recommend to anyone to specialize in this exercise. It’s a game changer.
Straight arm? How amazing, I do resistance band training with calisthenics and bodyweight workout for five months now and have gains I didn't expect at 67 yrs old with bad back since 1982 ha -ha. I push myself full body workout and experienced lots of pain that go away and come back, but I see from your detail in movement...I need to be more gentle because of my age. Nice presentation...always favorite watching gymnasts in the Olympics since a kid at these crazy alien or not of this world feats of strength wondering how do they do it? ...new Sub.
This video is perfect! I have my rings for years but never improve that much because I like to train mixing everything but now I like rings a lot because is fun , hard and the body feels so good , is perfect to gain strength for daily life and sports And this video show you how to train in a different form It’s looks exhausting
Sir, your content is on another level. Very technical and focused on long term benefits. I practice gymnastics twice a week besides following your workout exercises. May I ask, is there anything you recommend for calves strength and power? I used to run a lot and do lots of round offs back flips but sometimes my calves hurt and I need time to recover. I try calf raises and a lot stretching but if anything you have in mind, would be grateful to hear. Thank you
there is also a great choice to put emphasis on coracobrachialis (which "connects" long head of the triceps with short head of the biceps) :) To do so, one should aim target that muscle with elactic band exercises :)
I was already thinking isometrics before you said it, It was the only thing that made logical sense. Putting that much weight on the upper body constantly and doing static holds like that can generate a great degree of muscle mass.
Dr mike isrealtel from renaissance periodization says that studies have shown that muscles grow when the they are at a stretched position under load so with that in mind it makes sense that the biceps gets so much stimulus from gymnastic exercises since alot of the exercises shown are exercises where the bicep is in a stretched position 💪
He says they grow the most when activated from the stretched position, meaning actually DO the curl from the most stretched position, NOT just isometrically hold in the stretched. He has said specifically that iso holds in stretched position do not grow muscle relative to the eccentric and concentric.
@@CredibleHulk10 100% considering the number of gymnast exercise/moves where the biceps is in a stretched position. they spend a good amount of time under tension with their biceps stretched and isometricly contracted therefore they get good amount of stimulus from that combined with all of the moves and exercise where they do concentric and eccentric contraction too but the amount of time they spend with their biceps isometricly contracted plays a role in the development of the bicep size among gymnast and it makes sense why when you look at the duration of time they spend with their biceps stretched even though its not optimal for hypertrophy, if you do it enough just like gymnasts who spends tons of time during it, it will lead to hypertrophy 💪
@@tommyb4960 That's a lot of words to say "I didn't understand your correction." I'm not contradicting anything in this video, I'm simply telling you that what you said Dr. Mike says is incorrect, and what he says contradicts what is in this video. Again, I'm not taking a position on the accuracy of either I individual, only noting that your summary of RenPer taking points is erroneous.
I think about it that straight arm kettlebell work (of course with an according weight of a kettlebell) could have the same effect like SAS what gymnastic do?
As a fighting enthusiast I admire their strength, it's "superhuman" in some points. The way they project their body in the rings. Can't forget the extremely aesthetic physique! A truly Greek god physique with practical strength. I'm looking forward to achieve this kind of athleticism
I am 6'4 250lbs and have mlre muscle than average, but im still weak and would like to be more well rounded like a gymnast, as of now the only thing im good at is picking up and moving heavy items but i cant run for shit, and my muscles tire quickly, any tips on how i can start in gymnastics? What excercises should a beginner do?
Great presentation. So clear, focused, and then recapped at the end. Question: (asking for a friend, of course) if someone were basically fit and good stamina and does moderate and regular weight lifting, but ... they were "technically" in their mid 60's :-) -- is there any reason they could not enter into "ring training" with a slow-and-steady build up? Your thoughts?
Main factor: height. There is a reason you rarely see male gymnasts over 1.70, and even rarer over 1.75, and that is member length. In general., the longer the members, the harder is to perform gymnastics specific training, due to certain physics factors. So, for all you tall people with dreams of having a gymnast body, you may be disillusioned when these exercises don't benefit you as much, and even cause injury.
What's a diet like for gymnasts? Do they eat above maintenance calories for muscle gains? I imagine they would want to keep their weight down to perform. Thanks.
@@GymnasticsMethod Thanks! I hadn't seen that one and I'll reference it as I practice. Definitely would love to learn more about how to do proper kips, though! Doesn't seem like that one gets enough attention. Love the channel!
As a bodybuilder (natural) I look at all aspect of improving a physique. I was aware of the fact that joints and ligaments are crucial and take time to adapt but this video brings this informations to a whole new level. Do you maybe include your joint and tendons and ligaments preparation program in your shop? I would absolutely buy that
Thank you for the very useful video! I think that this type of exercises is much better for our health than loading heavy weights and try to pump. Especially for the people with some age. Greetings from Greece!
I feel there's a fine line between a hard front planche lean and toppling over! Also, I feel more in my shoulders and chest, rather than biceps, in the planche lean, even with a supinated grip. Any tips?!
@@GymnasticsMethod I really like the idea of the upright ring "leans.". In those demonstrations it seemed we hold our hands lower than our chest as opposed to the fly demonstration where they were in line with our chest..is this a correct assumption? If I'm training strength, 3-5R for 3-5S, do you recommend I follow/supplement my pulling sets with one variation of the holds? How many follow up Sets (@10-30sec)? Thank you
How do the biceps contribute to straight arm holds? Does that mean holding heavy barbells overhead in Olympic weightlifting will build the biceps as well?
Hey gymnastics method can you please make a weekly workout routine for totally beginners which will help them for increasing strength and doing more reps and even increasing their mobility and stability
Le problème c'est que en-dessous de la ceinture ils ont pas de musculation voire pas de graisse ... Comme les cyclisme tout dans les jambres rien au-dessus de la ceinture... moi je veux les deux je fais quois
Total rotation torque loading superior to gym isolation type loading . Then comp . Gee. One day a man come from gymnastics and into U.F.C. I spent 20 years playing Hak, smashing on the half court . Inspired along the way by blind folded seniors in Japan using archery to achieve bullseye at 25 metres. I kick bag in failing light and make the hoop . Takraw! KIWI IN Oz 60 . Katrina Bercene...Australian gymnastic champion .bless her.
do you work on each level on their own ie do the bands until they become easy then move to the dumbels ect.. and then once you moved on a level do keep on doing the lower level stuff
It's going to be easy most likely for even first try. :) It's worth to think in plans like to them for 4-6 weeks then switch. This is a long term game and worth to prepare.
I have a left shoulder that is loose and will dislocate every now and then. I get the feeling the ring work would cure it. I have some rings that I use for rows, but it's only attacked to my pull up bar, so I can only do dips and rows.
Hey, Adam. I'm curious as to how tall you are. When it comes to gymnastics, how important is height when it comes to being able to do these things? I'm 5'9" and struggle immensely with most of the fancy things (I'm decently built otherwise).
Big guys can't do then not because of size but they are lazy for this kind of hard work.. They work differently.. If you tell a 120kg guy that today's program is 20 sets of 10 pull ups he will dissapear.. For us doing 6 sets for chest is a joke.. They don't put the same amound of volume every day.. They can but they won't.. Its too hard work and muscle endurance
@@commantrosexetlos4700 I think that's true. I would also add that there are many short guys (such as some I know) who seem to be naturally gifted for gymnastics. Compared with them, just my extra couple of inches made most "tricks and flips" feel impossible. I'm impressed to see Adam's remarkable talent at 5'11". I'm 5'9", so I technically have a height advantage against him 🙃 Either way, I'm putting in the work every day now.
I would like to know if it make sense, days after you work out for exemple the legs, your muscles gets sore and you feel pain when you need to squat to get something on the floor because you injured the muscles and its its still in healing process, but after that you don’t feel the pain because you stretched, then after few minutes you feel the pain again when stretching.. i was wondering if their muscles grow like this because they are frequently stretching and “tearing” their muscles before it heals completely
Hi sir, Im doing standard weightlifting and biceps isolation exercises once a week like any other part of the body, where can I implement these straight arm biceps excercises, on biceps day before or after the iso exercises or on Non-biceps days, how often a week is it healthy to do these? thanks for your awesome content
I would start with the simplest, elastic band exercises and do them as prehab warm up. You can do that before every workout. Lower intensity, higher frequency. And give it several weeks (like minimum 6) to get use to it. After that, same but with smaller dumbbells for weeks. The beginning is not exiting but it needs to be done to avoid injury.
In fact, I won't lock my elbows fully on any straight-arm exercise due to unnecessary strain on the joints. Tendonitis is something I want to avoid for as long as I can if not forever. Personally, I've found many traditional type exercise/gym ppl with blown up biceps or arms find it truly bizarre that somehow I am easily beating them in arm wrestling or other almost strictly arm-based feats because the exercises I do are NEVER isolated to any one specific muscle. Most important imo are the supporting or if not supporting then the less obvious muscles and regions of these muscles throughout the arm AND HAND. Those are what from my experience tend to really add strength as even most professional trainers seem unaware that a large bicep and tricep without strong brachialis and perhaps even more importantly, the CORACOBRACHIALIS which is THE CONNECTOR TO THE SHOULDER have no shot. They may not even accomplish one set of 10 pullups or close. The lesser known muscles of the arms are where the separation lies 2:19
Wow.. great perspective on muscle development. I noticed you do not use gloves, and resistance bands and these exercises will ruin your hands. I wonder if you have any thought on how one can protect his/her hands. Thank you very much for these contents.
Probably, but that is very dangerous. You are missing an important point here: the joints and ligaments take 5x longer to train than the muscles, so blood restricting these exercises will increase the strength of your muscles, without giving the joints and ligaments any chance of keeping up. You will be injured within a month!
So this exercice at 7:44 works on the biceps ? I thought that it would work on the chest or the shoulders, but I couldn't find a lot of information on internet or even the official name of this move I know that Chris Heria recommends it for the planche and I wanted to put it in my workout routine (every 2 week for this one, for joints) but i'm not 100% sure for which muscle I should put it, I guess i'll add this exercice for biceps day
Gymnast in my opinion look wayyyyyy better than bodybuilders. Gymnast have that physique everyone wants, full muscles, wide back, slim waist/shredded abs all while having that athletic look! Props to them Fr
I think your conception of body builders is specific to getting unnaturally big from steroid use. It's a misconception that different types of exercise build different physiques. A muscle grows from being challenged, period. Doesn't matter if it's calisthenics or weight training.
@@vicapple6663 fair argument, but even then, these gymnast look better than most “bodybuilders” natural or unnatural. They just have that athletic look to them, while being pretty damn huge for not prioritizing the gym. As in they prioritize their athleticism and gymnastics side of things first rather than just focusing on working out and then their gymnastics 2nd. Get what I’m sayin ?
And they're around 5 feet tall.
@@FAITHandLOGIC Lol I have a sweater with your profile pic
Absolutely
I truly believe gymnastics are the peak of human athleticism
If you ignore every human athletic activity involving legs, then yeah, why not.
I just started using rings and I agree.
Their upper body strength is great compared to their leg strength which are strong as well due to the constant running and jumping. But very few gymnasts have big legs.
That would be wrestlers
I think its climbers 😅
You learn something new every day , I'm 76 yrs .old male , I will add this to my workout , thanks
Go on!
You can't look like these gymnasts because they are juicing.
Hop on trt gramps
U definitely need it
@@sabra1066lol
Start TRT with anastrodol.
I'm glad you mentioned the importance of joint stretching and slow development. I set myself back months by repeatedly injuring my elbows trying to do too much at once. The joints and ligaments need more time to develop, so I've learned the hard way to progress slowly which is better than not at all.
Absolutely!
when i learn planche...
my mentor tell me that u rest 2-5 days for muscle..
and about 2-3 weeks for tendon and ligament..
so i only do planche straight arm exercise every 2 weeks..
while other planche exercise ever 3-4days..
it works..
after 3 years training i can do my first..
straddle LoL.. for like 6-7seconds..
i am just cali lovers not athelete..
so it takes a very2 long time
Look into heavy club swinging for rehab and prehab. I've got some videos on my channel
I tried the straight arm stuff and you can feel your biceps lighting up, and I also noticed that my entire arm all the way to the shoulder felt in better alignment. You can feel the biceps being hit on a very deep level. This is the secret sauce that you won't find anyone else in the gym using!
How long till you see the results?
I believe in it. Side laterals palms up get front delts and biceps after curling to exhaustion.A weighted stretch too.Pink dumbells only
I tried it too and had severe strain for several weeks. Never again! I'll stick to the weights.
@@jehushaphat Yeah gymnasts typically grow up doing these exercises. Very different than watching a YT video when you're in your 20s, 30s, etc. and trying to do this shit. It's ridiculous to try it imo.
@@jehushaphat your doing it with too much weight. You need to do it with bands and once your joint strength builds up then you can start doing it with weights.
Just tried some of this today. I’ve been having tendon issues in my forearms and biceps and the stretch on this for sure at least feels good. Hopefully they do the trick.
Great, let’s goo!! Just do it gradually
bicep tear
When I was doing gymnastics, I had double tendonitis in BOTH arms, I would stretch with one arm ab exercises on the S.B. and hear an occasional pop which felt like tons of air was released from a point. Eventually I iced it during recovery & downtime, and just did straight arm stretches and fought out the pain.
I recovered in about 3 weeks with this method; and never got it since. This was YEEEEARS ago.
I hope you recover 100% ^_^. It is NOT a fun experience.
how has this worked so far after 2 years?
@@nemo45 really I took a break and do less arm work now… haven’t had issues since toning it down. I’m getting old so I’m less worried about gains but rather staying strong
For the last 3 or 4 months I have added a whole bunch of negative reps to my biceps day. The pump is huge and my arms have grown a lot. That routine with a dropset is a great tool to create bigger biceps. Give it a try.
nah
Do not risk your well being for a UA-cam comment. Value yourself.@@IaloneAmTHEChoppedONE
What is negative rep
@@Armwrestler1231 Holding the weight while the muscle is stretching. Imagine slowly resisting the dumbell.
I like this video, because this guy covers all basis, including the specificity of tendons, very good even for beginners and not lying about unrealistic training methods.
man, your channel is just everything that I was looking for, the content of bodyweight exercises with focous on gymnastic routines, thank you for that
I’m glad you like it!
Gold tier comment, homie.
New sub here.
Same here
Wow, so I watched the video and incorporated some of these movements into my normal workouts. After just a few weeks I have noticed a huge increase to my bicep peek! Good information, just keep the weight light and focus on the volume, and what a difference. Thank you!
Yep, I do wish I knew this stuff earlier. I sprained my knee and it's taking forever to heal. I'll be incorporating some of these exercises, thank you so much. :)
Let's go!
Check out Kneesovertoesguy. His training is probably the best you can do for pain free knee ability.
Thank you for this motivation. I've been wanting to try more gymnast exercises and this was a helpful start.
🙏🙏
This is a concept I stress to no end--to both my students and public gym goers that ask me questions about gymnastics. We live in a very vain society that focuses on looks, but have very little strength.
In gymnastics we focus on our routines and aesthetics OF said routine and focus on other things--straight toes on our handstands, back hollowed before a dismount, etc.
With the hard work CAME the bodies that we have achieved.
Even at 40, I'm still going very strong and able to still reciprocate most of the gymnastics I teach the kids. I never cared too much about my looks because it just came with the effort put into getting to the levels we have.
This comment is gold! Thanks for sharing, and I couldn’t agree more!
Teacher, thanks for your information and knowledge. I've been trying to work on biceps using planche-type progressions, and managed to pull a tendon in my thumb.. what pre-hab was I missing?
Oh man… I know what you’re talking about.Planche (any) on the floor and thumb tendon overused, it happened to me once.The best solution would be to progress really gradually with it (which is really subjective). Prehabwise the wrist mobilization circles are the best (bigger circles the better, gradually). As I’ve mentioned I had this problem and the recovery was really extended…. In this case the “overpushed” circles are not good, just work gentle with it. Be patient because it can be long, but never stop using it with isolations and circles.
@@GymnasticsMethod great, thanks for the help! I'll do my best!
THIS is the “all around” physique that I’ve been looking for!
I do full body training, everyday (since my late 20s), because, I have always sought to remain in full proportion/ratio to each individual body part.
You have a new sub, homie!
Currently 19 and I'm also trying to get an "all around" physique that has good strength, endurance, mobility, agility and ofc looks great so I'm with you there!
I'm no boxer, but my current plan incorporates boxing workouts to strengthen my core and stamina/endurance. Besides that I do a lot of calisthenics as well to get the most out of my body. I have a goal of doing an Ironman by 30 or 32. No rush ofc so I use my spare time building up my body more. Taking 3 years to get marathon ready. Another 3 to prepare for the cycling portion ab a final 3 to prepare for the swimming portion. I'll be 28 by then, so the final 2 years will be training everything together. My plan is to also get a coach by the 3rd year so he can show me my flaws and lead me strongly into the right direction.
After my ironman, I'll use 31-35 to build up strength and put on more muscle mass, and I'll incorporate a more gymnastics meets weightlifting type workout. I'll ofc have my calisthenics background to give me an edge in both fields and I do morning stretching daily now which will also help.
It's just concise with your words bro. Very good video. I am 44 years old and I would want to give it a go. I am boxing coach and also a SAMBO wrestling practitioner. So I love how you explained on this video. Thank you so much.
Ash
I was a boxer myself. That uses short head biceps extensively, to the point where the arm will not straighten and activate the long head at all when you are a top level professional. (My brother was, thats how I know).
I woud say if you are a competitive fighter then straight arm strength is pointless, unfortunately. If you do not intend to really be a fighter then its fine.
Nice video! I really like your content about straight arm strength and also the best core exercise. It really helps a lot for me as an amateur in calisthenic.
Thanks for your feedback! I'm glad you like the content!
finally, someone put good 'practical' tips and knowledge for tendon recovery time being more and gradually progress. Especially coming from a gymnast. Have been suffering from patellar tendonitis for years, the longer rest days have been the only medicine for me b/w sessions.
🙏🙏
I always love watching gymnasts because of the beauty of their muscles. It's true that they have better bodies than body builders.
Very interesting. I just watched this and immediately tried to execute straight arm exercises on my cable/pulley weights with long holds and slow movement through out the range of motion and it felt really good. I will incorporate more of this lower weight straight arm exercises into my routine. Maybe I'll look into installing some ring hooks.
im currently setting up my homegym and it does seem that doing many of these gymnast excersices will help me to stay injury free. they obviosuly need very strong joints and tendons for the excersices they do but i generally just want to get strong and look decent so without doing dangerous "ring skills" but doing the joint/tendons excersices it should probably help me keep going for many years
I think the shoulders/collarbone/neck area of the body is the most important for male physique. More so than biceps. Gymnast have those rounded capped delts that comes usually from heavy military press and bench, but in their case it comes from mastery of the body weight dip. Ring dips make the exercise even harder. Causes insane delt development. I would choose body weight dip over any other exercise for physique. I haven’t been able to do them cause of injury, but In the past when I could do 40 in a row my shoulders looked so much better. I highly recommend to anyone to specialize in this exercise. It’s a game changer.
Thank you for these incredibly accurate videos it's a revelation
🙏🙏
Straight arm? How amazing, I do resistance band training with calisthenics and bodyweight workout for five months now and have gains I didn't expect at 67 yrs old with bad back since 1982 ha -ha. I push myself full body workout and experienced lots of pain that go away and come back, but I see from your detail in movement...I need to be more gentle because of my age. Nice presentation...always favorite watching gymnasts in the Olympics since a kid at these crazy alien or not of this world feats of strength wondering how do they do it? ...new Sub.
🙏🙏🙏
Great info. Is there an equivalent set of exercises for the triceps?
This video is perfect! I have my rings for years but never improve that much because I like to train mixing everything but now I like rings a lot because is fun , hard and the body feels so good , is perfect to gain strength for daily life and sports
And this video show you how to train in a different form
It’s looks exhausting
Can I do my biceps, back, forearms workout and then continue to do this excercise is it ok ?
Sir, your content is on another level. Very technical and focused on long term benefits. I practice gymnastics twice a week besides following your workout exercises.
May I ask, is there anything you recommend for calves strength and power? I used to run a lot and do lots of round offs back flips but sometimes my calves hurt and I need time to recover. I try calf raises and a lot stretching but if anything you have in mind, would be grateful to hear. Thank you
Thank you! I have a video about ankle strength, that kinda covers calves too, check it out!
Wow this is amazing. How long has this guy been training for? These skills are incredible
I'm 53, I always wanted to try gymnastics... especially for another way to build biceps...any suggestions?
Buy the book 'over coming gravity' by Steven Low
there is also a great choice to put emphasis on coracobrachialis (which "connects" long head of the triceps with short head of the biceps) :) To do so, one should aim target that muscle with elactic band exercises :)
I was already thinking isometrics before you said it, It was the only thing that made logical sense. Putting that much weight on the upper body constantly and doing static holds like that can generate a great degree of muscle mass.
Dr mike isrealtel from renaissance periodization says that studies have shown that muscles grow when the they are at a stretched position under load so with that in mind it makes sense that the biceps gets so much stimulus from gymnastic exercises since alot of the exercises shown are exercises where the bicep is in a stretched position 💪
Was about to say the same thing 😂
He says they grow the most when activated from the stretched position, meaning actually DO the curl from the most stretched position, NOT just isometrically hold in the stretched. He has said specifically that iso holds in stretched position do not grow muscle relative to the eccentric and concentric.
@@CredibleHulk10 100%
considering the number of gymnast exercise/moves where the biceps is in a stretched position. they spend a good amount of time under tension with their biceps stretched and isometricly contracted therefore they get good amount of stimulus from that combined with all of the moves and exercise where they do concentric and eccentric contraction too but the amount of time they spend with their biceps isometricly contracted plays a role in the development of the bicep size among gymnast and it makes sense why when you look at the duration of time they spend with their biceps stretched even though its not optimal for hypertrophy, if you do it enough just like gymnasts who spends tons of time during it, it will lead to hypertrophy 💪
@@tommyb4960 That's a lot of words to say "I didn't understand your correction." I'm not contradicting anything in this video, I'm simply telling you that what you said Dr. Mike says is incorrect, and what he says contradicts what is in this video. Again, I'm not taking a position on the accuracy of either I individual, only noting that your summary of RenPer taking points is erroneous.
2:00
2:59 joints and connected tissues
4:35 exercises
11:35 summary
Adding all to my routine. Great exercises for anyone.
This is a really great progression, if I was not already on an excellent progression I would use this. Well done video here!
👍💪
Love this! Thank you so much
Respect. Absolute professional.
Thank you so much
I was always wanted to know how gymnasts have such this big biceps
Your welcome! I hope you like it!
I think about it that straight arm kettlebell work (of course with an according weight of a kettlebell) could have the same effect like SAS what gymnastic do?
As a fighting enthusiast I admire their strength, it's "superhuman" in some points. The way they project their body in the rings. Can't forget the extremely aesthetic physique! A truly Greek god physique with practical strength. I'm looking forward to achieve this kind of athleticism
The banded exercise looks great, will definitively give that a try! Thanks for sharing💪🏽
I’m glad you like it
@@GymnasticsMethod how did your neck get so thick?
Awesome video, thanks for the tips. Is there a separate video for the joint preparation exercises?
🙏 I have a series on the channel
@@GymnasticsMethod Found it, thanks coach!
Your triceps advice was gold to me. Thanks for the awesome tips!
I am 6'4 250lbs and have mlre muscle than average, but im still weak and would like to be more well rounded like a gymnast, as of now the only thing im good at is picking up and moving heavy items but i cant run for shit, and my muscles tire quickly, any tips on how i can start in gymnastics? What excercises should a beginner do?
Legit. Very educational and practical. Well done.
Great presentation. So clear, focused, and then recapped at the end. Question: (asking for a friend, of course) if someone were basically fit and good stamina and does moderate and regular weight lifting, but ... they were "technically" in their mid 60's :-) -- is there any reason they could not enter into "ring training" with a slow-and-steady build up? Your thoughts?
Thank you! No reason to not start. Gradation is key, that’s it!
Main factor: height. There is a reason you rarely see male gymnasts over 1.70, and even rarer over 1.75, and that is member length. In general., the longer the members, the harder is to perform gymnastics specific training, due to certain physics factors.
So, for all you tall people with dreams of having a gymnast body, you may be disillusioned when these exercises don't benefit you as much, and even cause injury.
Can we do the bands exercise with dumbbells
They can be replaced, however, not going to be the same
The bicep-elbow joint hurts when doing those with dumbbells and bands. Is there any risk of a bicep tear?
Does the handstand fit in this category of straight arm skills?
I mean technically it does, but does it have the benefits of the other ones?
What's a diet like for gymnasts? Do they eat above maintenance calories for muscle gains? I imagine they would want to keep their weight down to perform. Thanks.
I'll make a video about this, but I want to do it the best as I can, so I need time.
Thanks for the tips. It would be useful if you timestamp the exercises, listing them in your description above (time - exercise - bullet pointed).
👍
Great video! I am somewhere at the beginning of the ring workour journey. Very helpful and profesional approach.
Could you do a video on how to properly do a bar pull-over and bar kip-up?
You can already check pullovers in the Top 12 typical gymnast exercises video but will do about them
@@GymnasticsMethod Thanks! I hadn't seen that one and I'll reference it as I practice. Definitely would love to learn more about how to do proper kips, though! Doesn't seem like that one gets enough attention. Love the channel!
I subscribed to his program. Never think i was so weak...that's good dope for body.
Very helpful. Excellent summary at the end; this is a really helpful addition to a video.
Thank you.
Always giving top notch information‼️
Thank you!!
As a bodybuilder (natural) I look at all aspect of improving a physique. I was aware of the fact that joints and ligaments are crucial and take time to adapt but this video brings this informations to a whole new level.
Do you maybe include your joint and tendons and ligaments preparation program in your shop? I would absolutely buy that
man I got those issues too, Do you know if he got all that? Like I'm 23 and got tendon and ligament issues ;-;
His course is 🔥
Probably the best one
I recommend
I second this
Thank you, I really appreciate it!!!
@@jaylove4514 Thank you!
Thank you for the very useful video! I think that this type of exercises is much better for our health than loading heavy weights and try to pump. Especially for the people with some age.
Greetings from Greece!
Thank you, I’m glad you like it
Thank you for the exercises for biceps, very helpful
My pleasure!
Thanks for the video.
What type/brand of elastic bands should I use?
Thank you
Will chin-ups on a pull up bar with isometric holds at the top to focus on a strong contraction work just as well to build larger biceps!?
Will definitely work!
I feel there's a fine line between a hard front planche lean and toppling over! Also, I feel more in my shoulders and chest, rather than biceps, in the planche lean, even with a supinated grip. Any tips?!
That's pretty normal. these exercises work the shoulders, chest a lot too. The further your lean the more you can feel the biceps tension
@@GymnasticsMethod I really like the idea of the upright ring "leans.". In those demonstrations it seemed we hold our hands lower than our chest as opposed to the fly demonstration where they were in line with our chest..is this a correct assumption?
If I'm training strength, 3-5R for 3-5S, do you recommend I follow/supplement my pulling sets with one variation of the holds? How many follow up Sets (@10-30sec)?
Thank you
So, do I do laplanche Lean on my tippy toes like Planking for a full minute full bodyweight or what?
How do the biceps contribute to straight arm holds? Does that mean holding heavy barbells overhead in Olympic weightlifting will build the biceps as well?
Excellent video .thanks a lot.
Great vid. I have had a fair bit of trouble with tennis elbow. This has given me some good things to think about. Nice.
🙏
Hey gymnastics method can you please make a weekly workout routine for totally beginners which will help them for increasing strength and doing more reps and even increasing their mobility and stability
Le problème c'est que en-dessous de la ceinture ils ont pas de musculation voire pas de graisse ...
Comme les cyclisme tout dans les jambres rien au-dessus de la ceinture... moi je veux les deux je fais quois
Total rotation torque loading superior to gym isolation type loading . Then comp . Gee. One day a man come from gymnastics and into U.F.C. I spent 20 years playing Hak, smashing on the half court . Inspired along the way by blind folded seniors in Japan using archery to achieve bullseye at 25 metres. I kick bag in failing light and make the hoop . Takraw! KIWI IN Oz 60 . Katrina Bercene...Australian gymnastic champion .bless her.
Very nice conception of strength building.
🙏🙏
Gymnasts have the best 'aesthetic' bodies out of all athletes imo
Sprinters 100/200m too
@@aventureraclette True. Athlete/sprinter/gymnast bodies are always better than team sports bodies
do you work on each level on their own ie do the bands until they become easy then move to the dumbels ect.. and then once you moved on a level do keep on doing the lower level stuff
It's going to be easy most likely for even first try. :) It's worth to think in plans like to them for 4-6 weeks then switch. This is a long term game and worth to prepare.
@@GymnasticsMethod would it be best choose 2-3 exercises per level?
Another reason partial reps work great at the end of a straight bar curl set.
great as always , ,love your channel
Thank you!
I have a left shoulder that is loose and will dislocate every now and then. I get the feeling the ring work would cure it. I have some rings that I use for rows, but it's only attacked to my pull up bar, so I can only do dips and rows.
What about HYPOextended elbows? My elbows cant go all the way too 180 degrees 🤔
I love you man!!! ❤❤❤
Thank you for sharing great content.
haha thanks I'm happy you like it! :)
I like it! Great presentation! Thank you…
I got big jump on biceps size after got into straddle planche, and now I just step up to full planche and my overall body changes more noticeable.
💯💯💯💯
Hey, Adam. I'm curious as to how tall you are. When it comes to gymnastics, how important is height when it comes to being able to do these things? I'm 5'9" and struggle immensely with most of the fancy things (I'm decently built otherwise).
I’m 5’11”. The taller you are and the longer your limbs are the harder, BUT not impossible. Consistency pays off!
Big guys can't do then not because of size but they are lazy for this kind of hard work.. They work differently.. If you tell a 120kg guy that today's program is 20 sets of 10 pull ups he will dissapear.. For us doing 6 sets for chest is a joke.. They don't put the same amound of volume every day.. They can but they won't.. Its too hard work and muscle endurance
@@commantrosexetlos4700 I think that's true. I would also add that there are many short guys (such as some I know) who seem to be naturally gifted for gymnastics. Compared with them, just my extra couple of inches made most "tricks and flips" feel impossible.
I'm impressed to see Adam's remarkable talent at 5'11". I'm 5'9", so I technically have a height advantage against him 🙃
Either way, I'm putting in the work every day now.
@@GymnasticsMethod in the end of the day is crazy how difficult is but suddenly it happens💯
@@David-McCormick Im 6'2 and 209lbs, can do 8 handstand push ups and a back lever, took me ages but working on fl atm lol
Hi adam, how is the scapula on exercises with bands? Thanks :)
I’m gonna try some of these, starting at the beginning so it’ll be resistance bands and dumbbells for me..maybe planche leans 😋
thanks for sharing knowledge appreciate it!
Really helpful. Thank you!!
Thus video is amazing. Subbed.
I would like to know if it make sense, days after you work out for exemple the legs, your muscles gets sore and you feel pain when you need to squat to get something on the floor because you injured the muscles and its its still in healing process, but after that you don’t feel the pain because you stretched, then after few minutes you feel the pain again when stretching.. i was wondering if their muscles grow like this because they are frequently stretching and “tearing” their muscles before it heals completely
Hi sir, Im doing standard weightlifting and biceps isolation exercises once a week like any other part of the body, where can I implement these straight arm biceps excercises, on biceps day before or after the iso exercises or on Non-biceps days, how often a week is it healthy to do these? thanks for your awesome content
I would start with the simplest, elastic band exercises and do them as prehab warm up. You can do that before every workout. Lower intensity, higher frequency. And give it several weeks (like minimum 6) to get use to it. After that, same but with smaller dumbbells for weeks. The beginning is not exiting but it needs to be done to avoid injury.
@@GymnasticsMethod sounds great, going to do that, really excited, thank you for your time, that is highly appreciated!
Awesome information Thanks
I’m glad you like it
the 45 degree raise works more front shoulder but I'll try those to warm up for arm day. I do the same thing with my TRX 😅. thanks for the video.
i just try this without any band or dumbell and i already feel the tension hard
GOtta go the gym right away and train it!
Just be careful!
In fact, I won't lock my elbows fully on any straight-arm exercise due to unnecessary strain on the joints. Tendonitis is something I want to avoid for as long as I can if not forever. Personally, I've found many traditional type exercise/gym ppl with blown up biceps or arms find it truly bizarre that somehow I am easily beating them in arm wrestling or other almost strictly arm-based feats because the exercises I do are NEVER isolated to any one specific muscle. Most important imo are the supporting or if not supporting then the less obvious muscles and regions of these muscles throughout the arm AND HAND. Those are what from my experience tend to really add strength as even most professional trainers seem unaware that a large bicep and tricep without strong brachialis and perhaps even more importantly, the CORACOBRACHIALIS which is THE CONNECTOR TO THE SHOULDER have no shot. They may not even accomplish one set of 10 pullups or close. The lesser known muscles of the arms are where the separation lies 2:19
Wow.. great perspective on muscle development. I noticed you do not use gloves, and resistance bands and these exercises will ruin your hands. I wonder if you have any thought on how one can protect his/her hands. Thank you very much for these contents.
How many day in a week should we do these exercise?
Do you think doing blood flow restriction with these exercises would increase the speed and muscle building potential of them?
Probably, but that is very dangerous. You are missing an important point here: the joints and ligaments take 5x longer to train than the muscles, so blood restricting these exercises will increase the strength of your muscles, without giving the joints and ligaments any chance of keeping up. You will be injured within a month!
what are the semi circular dumbbell looking things at 9:05? Do you know where i can get them?
It might be down to bad form, but pec fly machine really works my biceps, and they feel great.
So this exercice at 7:44 works on the biceps ? I thought that it would work on the chest or the shoulders, but I couldn't find a lot of information on internet or even the official name of this move
I know that Chris Heria recommends it for the planche and I wanted to put it in my workout routine (every 2 week for this one, for joints) but i'm not 100% sure for which muscle I should put it, I guess i'll add this exercice for biceps day
Did you ever go to CFB Stadacona? I thought I saw you doing laps in the pool there, some years ago. Snyway, thank you for the video!!