I went from straight pull ups and push ups to close ones and I'm progressing this way now. Incredibly, I'm sorer than ever before. I feel I wasted years of going to the gym and getting exhausted in vain. Thank you, Matt, you are truly 'Godsent' as someone commented on another video :D
I hear ya Adrian, the progress has always been happening all that time though. Remember, there's no such thing as an ineffective workout, set or rep. You were still doing a lot all that time. A lot better than if you had been doing nothing that's for sure.
Bruce Lee always said 'normalize the functions of the body'. Keeping the same reps seems to get your body used to that level of strain so you can go beyond it.
I'm being tormented by allergies this week, so instead of skipping today's workout, I just *froze* it and did what I did last week. Still got a good workout 💪
Gonna try this with ring dips. Will keep you updated on this thread. Update: Workout#1: 12,10,6 Workout#2: 12, 10, 11 Workout#3: 12, 11, 12 Workout#4: 12, 12, 11 That's weird eh? I just couldn't hit the 12th rep in the last set. Looks like I need more grind.
this video is underrated, me and my friends always struggled with progressing in body weight workouts and we always assumed once we got to 3 reps of 15 we could move on to 3 reps of 15..of something harder, when in reality this is how progress is made.
Wow! Good advice. So its basically consistency and progression that causes your body to adapt to the changes and stress that you are putting it through coupled with the mental preparation, of which should be first and foremost before the workout even starts. Great stuff as usual.
How should the reps be until you end a set? Should you go to form failure and still continue to rep out for example Diamond Pushups even when your elbows aren't brushing tightly against your ribs and a little bit of elbow flare is going on or until you can't do that PERFECT concentric rep?
until your form breaks. Im new to calisthenics and every time i ask advice from other people who do calisthenics and research online, most of them tell me that your form is very important, so its how many reps you can do in a set without breaking your form
I think people underestimate the difficulty of progressing that one set. Using your strategy the sets are near max effort due to it's self-limiting nature and accomplishing that single rep becomes so satisfying.
So for that, you would want to create a stable workout and track your reps from one workout to the next. Example: Push-ups 15 15 10 Over head KB press 35# 12 10 10 So you would do the same workout just like that but work to add reps to the third set of push-ups and the second set of presses
So very true. It's essential to always be asking yourself how much you can get out of the sets you're doing rather than just doing them and assuming you're getting what you want from them. Always be asking yourself for more, that's the key to making progress.
By all means continue doing what you can, but If you're nervous about anything, get some hands-on assessment and advice for how you can work your muscles as safely and effectively as possible.
I’m going to try this as it really gives me a goal to focus on and is easy to track. In the past numbers went up and down but I couldn’t figure out why. Sometimes I got lucky and hit a personal record.
You should ask yourself why this is. Is it because you were active in some other way, and are therefore already fatigued? Is it because you are too tight and need to do some stretching? Is it because your muscles are too sore because you haven't given them the recovery time they need? Is it because you have a weak link in your chain (an injury on a particular muscle/tendon etc.) The reason I point this out is that even though you may drop down to 4-2-2 one day as you mentioned, it's important to note that progression will never be absolutely perfect and linear, you will have occasional dips. If 4-2-2 was all you could do that day, you are still making progress by exercising rather than not. Progress is playing the long-game and not getting discouraged. If you consider the above parameters to your training that I mentioned above, you might notice something that you need to change. For your pull-ups, make sure that your form is perfect, that your whole body is nice and tight (as this can be where a lot of energy is wasted wobbling around or not engaging the posterior chain properly) and that you're doing full range of motion. Over time your numbers will go up, but progression won't be in a perfectly straight line.
Hey Matt, the confusing thing about my elbow pain for me is I seem to get it from just gripping the bar or any object for an extended period of time say over a minute. I don't have to be doing pull ups or anything, just the act of holding the bar too long aggravates it. Is that common? Would the same remedy you recommend apply?
I would really get to see a physical therapist in this case. Something is certainly injured and you'll want to figure out exactly what it is so you can address it. hanging should be one of the most natural and pain free things we can do
That's a good idea, getting tension control training on a daily basis is on of my long-term goals, but I'm still not sure how to go about doing that. I'm figuring out a couple of basic exercises, but it's tricky to figure out how to get someone to learn how to improve tension control. The book, Muscle Control by Maxick is a good place to start.
Hey Matt, All this 3 sets per workout looks good but what if I wanna use something else like German Volume Training . How do I use it with calisthenics and how do I progress guidance is appreciated
Hi Matt! Is your 3-set training method applicable with a circuit training? For exemple I have trouble activating my biceps so I first do bicep curls with the trx and then pullups... this might sound silly but should I try to progress with both exercices or only one at a time? Thanks in advance Matt, your videos are really inspiring!
You can certainly do both, but since your goal is to improve bicep tension control, i would freeze your bicep workout to a fixed number of sets and reps and just adjust your resistance (which is super easy on the TRX). Then do your pull ups with this method
That's perfectly fine. SO then if you get the same number of reps in all three sets (10, 10, 10 for example) then your next workout will add reps to the first set (11, 10, 10) and the whole method will self correct so you're always pushing yourself as hard as necessary.
When you hit a rep plateau that's when you work on improving the reps you can do. Look for the differences between your first and last reps and then work on fixing whatever is falling appart as you fatigue.
Great advice as usual and thank you for sharing. Definitely agree that training must be made familiar (according to your keeping the first two sets the same) to a degree but at the same time progressive (adding reps to the last set only, so only one set at a time is progressed.) This is such a simple way to implement the 'greasing the groove' kind of idea whilst at the same time always improving. Like the logic. Slow is smooth, smooth is fast as the saying goes, and think I prefer this way to mine where I've been doing the exact reverse (increasing the first set reps, whilst locking the others until hit the desired rep range, and then increasing the second set in the same fashion, then the third set etc.) Had been focusing on strength by working up from reps of 5, but now I need some more growth, definitely see this as the better way with slightly easier progressions.
Always appreciate your thoughts TYF, your experience is clear in every comment you leave here. Also love that old saying about slow is fast. Still learning how to apply that in my own life but it's a good reminder.
You're welcome. Wish I could speed up the training presently, so the 'slow is smooth' saying popped to mind as it's of particular relevance to me right now. Slow is the only thing that seems to apply to my training lately. Think you said you had been suffering with a viral thing in a fairly recent video, and just got over my second bad one for the year. Here's looking forward to getting back to training consistently. I'm hitting supplements hard to get some goodness back in (normally go the natural path, but need some weight back, so using all avenues). Any vitamins etc. particularly good for lean folk (7 % body fat at present)? Hoping I've covered them all, but two brains are always better than one. Not too proud to send up a flare for assistance.
Is increasing rep count range & building muscle for it a good goal? Also been trying to work on this, feel it helps as to help increase my performance.
I'm always stuck barely being able to do 7 pullups, and on the following sets I barely do 5. How do you progress if it's really at your limit? I've tried taking 10 secs rest and finishing the sets so I reach 7 pullups at all sets. Tried dead hangs, scapula retractions, partials, iso holds, negatives, adding 2-3 sets, going for 30+ pullups through 10/3 sets/reps. I've done so with consistancy but still I can't get pass 7-5-5 reps/sets
Don't try anymore. Stick with just the 7-5-5 and don't even try to add reps. Freeze it in place and focus on the ROm and quality of the reps. As the quality improves you'll find it's much easier to do more.
I like that kind of progressing... even though I do a lot of weight trainig, that is exactly how I progress... E.g. i aim for 12 reps each set, filling them up from the first to the las set... once I overshoot the last by 2 or 3 reps I increase the weight and start all over again... 1. 12/11/10 2. 12/12/10 3. 12/12/12 4 12/12/14 => increase weight
I went from straight pull ups and push ups to close ones and I'm progressing this way now. Incredibly, I'm sorer than ever before. I feel I wasted years of going to the gym and getting exhausted in vain. Thank you, Matt, you are truly 'Godsent' as someone commented on another video :D
That greater range of motion really made my pull ups more productive. Lats burn
Nice!
I hear ya Adrian, the progress has always been happening all that time though. Remember, there's no such thing as an ineffective workout, set or rep. You were still doing a lot all that time. A lot better than if you had been doing nothing that's for sure.
This channel rarely does clickbait. I love this channel so much!
Bruce Lee always said 'normalize the functions of the body'. Keeping the same reps seems to get your body used to that level of strain so you can go beyond it.
That's a great perspective. Long been a fan of Bruce but never heard that specific quote. Thanks very much!
I'm being tormented by allergies this week, so instead of skipping today's workout, I just *froze* it and did what I did last week. Still got a good workout 💪
Well played Jesse! Hope you feel better soon!
Gonna try this with ring dips. Will keep you updated on this thread.
Update:
Workout#1: 12,10,6
Workout#2: 12, 10, 11
Workout#3: 12, 11, 12
Workout#4: 12, 12, 11
That's weird eh? I just couldn't hit the 12th rep in the last set. Looks like I need more grind.
Thanks for keeping us posted Nihal, looking forward to hearing about your progress!
this video is underrated, me and my friends always struggled with progressing in body weight workouts and we always assumed once we got to 3 reps of 15 we could move on to 3 reps of 15..of something harder, when in reality this is how progress is made.
Speaking from experience there im_normal, well done in deed.
@@RedDeltaProject thanks Matt, you're usually my go to when i'm seeking knowledge, keep up the amazing work man.
Wow! Good advice. So its basically consistency and progression that causes your body to adapt to the changes and stress that you are putting it through coupled with the mental preparation, of which should be first and foremost before the workout even starts. Great stuff as usual.
Romeo Delta Papa matt ru tired of winning?
How should the reps be until you end a set? Should you go to form failure and still continue to rep out for example Diamond Pushups even when your elbows aren't brushing tightly against your ribs and a little bit of elbow flare is going on or until you can't do that PERFECT concentric rep?
until your form breaks. Im new to calisthenics and every time i ask advice from other people who do calisthenics and research online, most of them tell me that your form is very important, so its how many reps you can do in a set without breaking your form
Very insightful and you will help so many people! Liked your vid. Keep it up brotha!
Thanks Lucero Family!
Great vid as always fitness messiah
This channel needs more views and subscribers.
Thanks for watching Abu Zohaifa, please like and share to help spread the word :)
Clear, concise, sound advice. That works.
Thanks morningstar!
I think people underestimate the difficulty of progressing that one set. Using your strategy the sets are near max effort due to it's self-limiting nature and accomplishing that single rep becomes so satisfying.
So very true. When you're really trying to make real progress just a single extra rep or two on a single set can really test your mind and body
Hi can i use this aproach on gym exercises like bench press and other compund movements,or do you recomend more volume?
For sure, this works with any form of progressive training methods
Buonasera
Great advice! Definitely a game changer.. thanks!
What if for example i have two push exercise.. And do both of them to failure.. How should i backfill?
So for that, you would want to create a stable workout and track your reps from one workout to the next.
Example:
Push-ups 15 15 10
Over head KB press 35# 12 10 10
So you would do the same workout just like that but work to add reps to the third set of push-ups and the second set of presses
Ohh okaay. Thank you soo much I appreciate it. Keep sharing👊👍
Another thing. What if i do push ups and dips should i still do the same?
Just because you successfully did 2 sets of 8 once , does not mean you have gotten all you can get from 2 sets of 8
So very true. It's essential to always be asking yourself how much you can get out of the sets you're doing rather than just doing them and assuming you're getting what you want from them. Always be asking yourself for more, that's the key to making progress.
@@RedDeltaProject sounds like putting strength in the bank
Matt I have scoliosis. I am 57 and have worked out for 42 years. Should I stop doing any kind of resistance training or stay the course?
By all means continue doing what you can, but If you're nervous about anything, get some hands-on assessment and advice for how you can work your muscles as safely and effectively as possible.
Do u only do this on one exercise or on all exercises per session ?
Either, you can do it with any exercise method you prefer. That's what's so good about it. it works with almost anything!
Great message
The best advis you wil ever get.
Thank you very much R Kerstens for your support and for watching my stuff :)
I’m going to try this as it really gives me a goal to focus on and is easy to track. In the past numbers went up and down but I couldn’t figure out why. Sometimes I got lucky and hit a personal record.
One day I can do, like, 5-4-3 pull-ups, another day 4-2-2. What my goal should be?
You should ask yourself why this is. Is it because you were active in some other way, and are therefore already fatigued? Is it because you are too tight and need to do some stretching? Is it because your muscles are too sore because you haven't given them the recovery time they need? Is it because you have a weak link in your chain (an injury on a particular muscle/tendon etc.) The reason I point this out is that even though you may drop down to 4-2-2 one day as you mentioned, it's important to note that progression will never be absolutely perfect and linear, you will have occasional dips. If 4-2-2 was all you could do that day, you are still making progress by exercising rather than not. Progress is playing the long-game and not getting discouraged. If you consider the above parameters to your training that I mentioned above, you might notice something that you need to change. For your pull-ups, make sure that your form is perfect, that your whole body is nice and tight (as this can be where a lot of energy is wasted wobbling around or not engaging the posterior chain properly) and that you're doing full range of motion. Over time your numbers will go up, but progression won't be in a perfectly straight line.
Hey Matt, the confusing thing about my elbow pain for me is I seem to get it from just gripping the bar or any object for an extended period of time say over a minute. I don't have to be doing pull ups or anything, just the act of holding the bar too long aggravates it. Is that common? Would the same remedy you recommend apply?
I would really get to see a physical therapist in this case. Something is certainly injured and you'll want to figure out exactly what it is so you can address it. hanging should be one of the most natural and pain free things we can do
I tried it out this week, working the same muscle chain 2 a week, I'll try to progress weekly, this way I'm making sure I'm ready for progress.
*Can you make a video about "Easy every day exercises" for activating muscles which also lead to joint pain prevention* :) Thanks in advance
That's a good idea, getting tension control training on a daily basis is on of my long-term goals, but I'm still not sure how to go about doing that. I'm figuring out a couple of basic exercises, but it's tricky to figure out how to get someone to learn how to improve tension control. The book, Muscle Control by Maxick is a good place to start.
Hey Matt,
All this 3 sets per workout looks good but what if I wanna use something else like German Volume Training .
How do I use it with calisthenics and how do I progress guidance is appreciated
Same. I like high volume training and can't figure it out how to do it with chain training and stuff.
@@Beebeepbooboop .
Let's see I am trying to figure out something.
Good question, I'll see what I can learn and get back to you soon
@@taruntariyal7835 Ever tried back filling your 2-5 sets and then add another set when you can do 5x10? I'm gonna try this method.
@@Beebeepbooboop .
I am trying to work with using 10×10 and then add few reps in initial sets and then figure out how it goes along
Right at the time:)
Hi Matt! Is your 3-set training method applicable with a circuit training? For exemple I have trouble activating my biceps so I first do bicep curls with the trx and then pullups... this might sound silly but should I try to progress with both exercices or only one at a time? Thanks in advance Matt, your videos are really inspiring!
You can certainly do both, but since your goal is to improve bicep tension control, i would freeze your bicep workout to a fixed number of sets and reps and just adjust your resistance (which is super easy on the TRX). Then do your pull ups with this method
Thank you so much Matt! You're the best!!
What if you stop short on the first set so you can get the same amount of reps in all sets? I usually do this but I don't know if it's good or bad
That's perfectly fine. SO then if you get the same number of reps in all three sets (10, 10, 10 for example) then your next workout will add reps to the first set (11, 10, 10) and the whole method will self correct so you're always pushing yourself as hard as necessary.
Today's workout tut with close pull-ups and close chinups killer
Nice! 💪🏆
Once again - bang on the money! Thank you Matt
Thanks Mark Winstanley!
Hey Matt, what exercises can I do to work my lats without hanging from a bar? Any ideas? Thank you for the content
Dips are also a great lat exercise as well as doing knee raises on the dip bar.
you got another subscriber sir thank you so much for the information
Welcome! and great to have you on board here Jelry, feel free to hit up questions anytime
I do that a lot but I always hit a plateau when I can’t increase reps on any set at all, what do I do then ?
When you hit a rep plateau that's when you work on improving the reps you can do. Look for the differences between your first and last reps and then work on fixing whatever is falling appart as you fatigue.
Thanks Matt, really useful stuff!
Thanks much John!
Great advice as usual and thank you for sharing. Definitely agree that training must be made familiar (according to your keeping the first two sets the same) to a degree but at the same time progressive (adding reps to the last set only, so only one set at a time is progressed.) This is such a simple way to implement the 'greasing the groove' kind of idea whilst at the same time always improving. Like the logic. Slow is smooth, smooth is fast as the saying goes, and think I prefer this way to mine where I've been doing the exact reverse (increasing the first set reps, whilst locking the others until hit the desired rep range, and then increasing the second set in the same fashion, then the third set etc.) Had been focusing on strength by working up from reps of 5, but now I need some more growth, definitely see this as the better way with slightly easier progressions.
Always appreciate your thoughts TYF, your experience is clear in every comment you leave here. Also love that old saying about slow is fast. Still learning how to apply that in my own life but it's a good reminder.
You're welcome. Wish I could speed up the training presently, so the 'slow is smooth' saying popped to mind as it's of particular relevance to me right now. Slow is the only thing that seems to apply to my training lately. Think you said you had been suffering with a viral thing in a fairly recent video, and just got over my second bad one for the year. Here's looking forward to getting back to training consistently. I'm hitting supplements hard to get some goodness back in (normally go the natural path, but need some weight back, so using all avenues). Any vitamins etc. particularly good for lean folk (7 % body fat at present)? Hoping I've covered them all, but two brains are always better than one. Not too proud to send up a flare for assistance.
Is increasing rep count range & building muscle for it a good goal? Also been trying to work on this, feel it helps as to help increase my performance.
Any goal that helps you accomplish what's important to you is a good goal. If that's what you want, then yes, go forth and pursue!
RedDeltaProject Yep that is my goal & starting out on this and sure it will help me out.
Hey Matt, How can I get a back workout without hanging from a bar?
Australian pullups and hand stand pushups
Great content as usual
So, after you're able to do three sets of the same amount of reps, do you start over and retest?
Well, you wouldn't so much as start over, you increase the reps on the first set and then go from there.
@@RedDeltaProject Understood. How about those second and third sets? As many as you can do?
I'm always stuck barely being able to do 7 pullups, and on the following sets I barely do 5. How do you progress if it's really at your limit? I've tried taking 10 secs rest and finishing the sets so I reach 7 pullups at all sets. Tried dead hangs, scapula retractions, partials, iso holds, negatives, adding 2-3 sets, going for 30+ pullups through 10/3 sets/reps. I've done so with consistancy but still I can't get pass 7-5-5 reps/sets
Don't try anymore. Stick with just the 7-5-5 and don't even try to add reps. Freeze it in place and focus on the ROm and quality of the reps. As the quality improves you'll find it's much easier to do more.
@@RedDeltaProject I actually do dead hang pullups with good form but I guess there is always room for improvement. Thanks for the advice!
I like that kind of progressing... even though I do a lot of weight trainig, that is exactly how I progress... E.g. i aim for 12 reps each set, filling them up from the first to the las set... once I overshoot the last by 2 or 3 reps I increase the weight and start all over again...
1. 12/11/10
2. 12/12/10
3. 12/12/12
4 12/12/14 => increase weight
Good call Felix, I like that approach a lot
yeah. but you should go to failure only on last set. with this method you go earlier to failure per set. not good.
@@RedDeltaProject yeah. but he should go to failure only on last set. with this method he goes earlier to failure per set. not good.
Your stuff is so good. Thanks again.
Thank you very much William Sullivan for your support and for watching my stuff :)
LOVE IT