So at the moment I'm about 70kg, I've just recently started my weighted calisthenics journey and pulling like 18 kg which I'm thinking is pretty good.I know I can do more but I'm taking my time 👍🏾
I've recently started a weighted calisthenics program and it's going pretty good I think. I love it man,I actually do more weighted chin ups than pull-ups. I find that it's easier on my joints. I like this video because it tells me that I was going a bit to hard on my weighted pulls and dips
I love weighted chinups but for me theyre the worst variation for my elbows. Right now Im doing neutral grip mostly and it seems to be the most healthy for my joints but Im the strongest on chin ups
I do weighted wide-grip pullups, shoulder-width chinups, and close neutral-grip pullups. The difficulty from hardest to easiest is also in that order for me! Fortunately I don't experience any pain/discomfort with any of them... but I sure can do a lot more weighted pullups with a neutral grip versus a wide pronated grip.
I just switched back to weighted calisthenics bro I'm in love wit it, When I saw more Improvement in my training I switched back. I had to come to the realization that calisthenics is more of my Forte then weight training, I just got to 4 plates (180lb) on my pull-ups I almost did a full rep still on three plates with dips can do 5 reps for I need to make adjustments soon but good information fam appreciate u Gratitude 💪🏾🧡✨️
If you start getting joint pain in a lift, take 2 weeks and rep out with an elastic band that's more supportive than you think you need. It'll give your body time to adapt your tendons or rehab an injury and you can keep most of your gains.
Thx a million, this was exactly the video I needed. I´ve been doing weighted calisthenics for over 8 months and have progressed very fast doing pull-ups and dips reaching 34 kg and 1repMAX of 40 kg. I was ready for new guidance how to progress to the next stage and your video was a godsend.
Yep 1:28, that was the first thing I notice about CALISTHENICS community. They all look very aesthetic pleasing, balance and "natural" healthy. Compare to: - Olympic Bodybuilding community = pregnant ninja turtle. - Powerlifting = To be honest, they just look fat with clothes on. (I mean sure they are strong, but... at the same time hairy and not aesthetic pleasing to women.) - General gym members = Sometimes they have oversized biceps (huge arm) and then small narrow back... 😕 Or big chest and weak delt / shoulders
i really agree, 3 months ago i started doing calisthenics only 5 exercises, pushups, pullups, dips, squats, and situps. My Strenght changed like really, from 15 pushups before 3 months to now 70 to 90 pushups in a row no stopping. But i've been reading some videos that it only trains endurance so i tried today. 20kg with a bag. I did 40 pushups in a row. its really amazing. i'm now only doing weighted calisthenics except situps
@@Eruptor1000 yes only 70 pushups absolute strict form all the way to the bottom to the top, i can do 90 just speeding it up a little. I never reached 100 which is my goal, thats why im doing weighted.
Weighted hanging scapula depressions with lifting straps for the win. This shirt range of motion can easily become your heaviest movement. This will eliminate the scapula elivating during high intensity sets for both weighted pull ups and dips. Weighted Scapula depressions done off of rings will be more specific for dips. I super set weighted hanging scapula depressions with barbell shrugs, with lifting straps. Don't be surprised if you can do well over 2x your body weight for 3 sets of 30 reps in less than a year. The strength potential is so high I never go heavier than 20 rep sets.
Soo funny dragon ball z was your influence was my exact thought process. I tried to do 1,000 reps of everything and then increase resistance, but with specific movements cut it back to 500,250, 100 and 50, and obviously was a progressive routine over weeks before increased resistance. But love the content man. I’m betting though within few years you will fall in love with heavy barbell squats/deadlifts if haven’t yet because what happened to me.
Great vid man, imma on my way back after almost half a year of no upper body training due to elbows problems. So decided to add weighted cali into my workout plan. Any joints-care tips from your experience? Thanks a lot
When doing weighted pull ups/dips etc how long rest breaks do you take in between sets ? I always struggle with this either I wait to long or don’t wait long enough and I can’t even finish the set
It depends. If you're training in strength rep ranges (1-5 reps/set and high intensity) then rest periods of 5+ minutes can be very effective so your muscles are rested enough to produce as much force as possible and perform at their best. If your rest periods are too short then you are likely not getting the most out of the exercise. There's no such thing as resting too much if your goal is brute strength and this is why you see elite powerlifters resting up to 20 minutes between heavy sets in order to make the most out of each rep. For sets of about 5 to 10 reps, rests of 3-5 minutes can work very well, and rests of about 2 minutes can work very well if the intensity is even lower (10+ reps/set).
Started weighted calisthenics last November. Followed a steploading proticol. Weighing 70kg. Now i am 77kg. Weighted pull up is 42 kg for 5 sets of 3 Weighted dips 50kg for 5sets of 5 Ring dips. 20kg for 5sets of 5 Ex professional athlete so starting from a good place. But progress has been really good. Suggest step loading. Dominc sky has a good video about it
@@B4FleXnah. Look at his 1-3.5 year progression. Dude made ten years of gains in that short ammount of time… as an ECTOMORPH!!! And we all know ectos gain muscle at half the speed of mesomorphs & endomorphs. Austin might be off the stuff now, given that he’s now noticably smaller. But he deffo werent natural back then. The dudes a liar. He’s a buisnessman first, fitness coach second.
It was master shredda in New York that be on good money UA-cam channel who really opened my eyes to calisthenic more then stipke and a few others got me on weighted Pullups dips and etc
My system is 2 x 5-7, 2 x 3-5. If I get to the higher number, increase the weight, if I can’t get to the lower number, reduce the weight. Ideally you should fail between the two or upon making the lower number. I have gained 10 lbs each week on Pull Up and Chin up so far
@@wallesdrop3026 I've changed up a little bit since then. I do 4 sessions a week, typically 4 sets for the major compounds, but it depends. I've also had a bit of stagnation in terms of increasing weight, I think those massive increases were just because i was new to it.
Your content is very high quality. Have you had much success with regards to strength and hypertrophy gains with relatively low load (think weight vest) high repetition squats, providing you're going close to failure?
I switched to calisthenics once I realized my hand position on the barbell was the main cause of my shoulder pain. A benefit of calisthenics is more natural movements.
Brooooo you got anterior pelvic tilt(apt) which causes your pelvic to lean forward resulting in an arched back and potentially back pain. If you don’t fix it’s gonna be a real pain when you get older. I recommend Jeremy Eithers 10 minute posture fix video to get rid of it.
some people don't really have it but it only looks that way, you can't allways know for sure only the person who has it themselves can know for sertain unless you've seen them pantsless/(without pants)
Thats a great video, brother! I find it difficult to manage my training days and off days. Could you tell me how often do you train in a week and how many off days between workouts do you take? Thank you!
Thanks bro I got the negative one arm pull up and a few other excecrises I have mastered and my question was . What if I just stick to weighted pull ups??? You answered it thanks
So when you do heavy sets is that intense or is it intense when it’s high reps what is better for building muscle and what defines intense because surley all exercises should be intense
A question I have is how you should separate your routine in calisthenics, in general. Is it better to full-body or doing back-biceps and tríceps-chest days?
It depends on a lot of factors... how much time and energy you have to train and how well you personally recuperate is what actually dictates the best one to use.
Full body 3 times per week. Higher frequencies are generally better for strength. You can also do upper/lower 6 days per week if your sessions get too long with full body.
Soo funny dragon ball z was your influence was my exact thought process. I tried to do 1,000 reps of everything and then increase resistance, but with specific movements cut it back to 500,250, 100 and 50
I’m trying to get to do pull ups 12 reps with an extra 35 pounds but I feel kinda stuck at 7-8 reps, should I just increase the weight and go to do 3 reps?
Yes because in dips ; you work on shoulder extension which incorporates the long head and lats. OHP uses the lats to stabilize overhead and the long head triceps to lockout at the top.
Philippians 1:6 And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.
dude...i usually do more than 15+ reps in each sets when doing push ups...i actually want to build strength but i dont have money to buy weighted vest lol. is it effective if lets say i want to build strength just by increasing my reps for push ups but i rest for like 5 minutes..is it okay?
No you to build strength you need to do low reps. If you can’t afford to buy weight s then i would say do a different type of push-ups like archer push-ups, one arm push-ups, full body weight push-ups using like a bar or those stand things
Instead of increasing reps, try slowing your reps *way* down... Most people think push-ups are too easy because they train only to crank out high rep numbers... they unwittingly start using a lot of momentum just to get in as many reps as they can and fool themselves into thinking bodyweight is easy. But try eliminating all momentum from the movement instead... slow down and pause fully near the bottom of the rep then slowly push back up and don't lock out. You'll see that bodyweight push-ups aren't so easy anymore...
@@davepazz580 this is true. but if those guys truly need another battle then they could literally get their bookbags and fill them with books or canned goods
If you can't afford to get weights then you still have alternative options. A bookbag full of rocks can help. Or If you can find a cinder block laying around in the street, or even the wheel of a car.
@@davepazz580 this method doesn't work for everyone. Being more Explosive helps to gain more strength and mass than doing slow ones. If any exercises gets easier i just change variations or add weights.
Everything started from watching dragonball😂
😅😅😅😅😅 You've got to learn from the Saiyans 👌🏿👌🏿
Thats a factt
yes
facts
Baki did it for me :o
You covered literally everything I wanted to know, really good video
So at the moment I'm about 70kg, I've just recently started my weighted calisthenics journey and pulling like 18 kg which I'm thinking is pretty good.I know I can do more but I'm taking my time 👍🏾
Good pushing bro, remember to keep a strictly good form
@@thisismakneto2296 thanks for the encouragement thank you
Great bro how much are you able to do now if you don’t mind
@@headicuss u still training? How is it going
Slow is good. The muscles are ready before the tendons and ligaments are ^_^
I've recently started a weighted calisthenics program and it's going pretty good I think. I love it man,I actually do more weighted chin ups than pull-ups. I find that it's easier on my joints. I like this video because it tells me that I was going a bit to hard on my weighted pulls and dips
I love weighted chinups but for me theyre the worst variation for my elbows. Right now Im doing neutral grip mostly and it seems to be the most healthy for my joints but Im the strongest on chin ups
I prefer the netral grip pull up if adding weightts
Weighted calisthenics is the way to go for upper body strength and it builds an amazing physique.
I do weighted wide-grip pullups, shoulder-width chinups, and close neutral-grip pullups. The difficulty from hardest to easiest is also in that order for me!
Fortunately I don't experience any pain/discomfort with any of them... but I sure can do a lot more weighted pullups with a neutral grip versus a wide pronated grip.
Just discovered your channel, and it’s sincerely good content ! Keep going !
I just switched back to weighted calisthenics bro I'm in love wit it, When I saw more Improvement in my training I switched back. I had to come to the realization that calisthenics is more of my Forte then weight training, I just got to 4 plates (180lb) on my pull-ups I almost did a full rep still on three plates with dips can do 5 reps for I need to make adjustments soon but good information fam appreciate u Gratitude 💪🏾🧡✨️
Great bro, just a question, can I target all three heads of the triceps with dips ?
they always work together but of course some erersices target the 3 parts better or worse but in general all 3 heads are targetted
@@mdali-xo6ko
Very valuable info dude! Pure gold. Everyone needs a guru like you.💥
facts, i listen to this guy all the times when it really matters because what he says allways matters 💪
If you start getting joint pain in a lift, take 2 weeks and rep out with an elastic band that's more supportive than you think you need. It'll give your body time to adapt your tendons or rehab an injury and you can keep most of your gains.
thanks man
Thx a million, this was exactly the video I needed. I´ve been doing weighted calisthenics for over 8 months and have progressed very fast doing pull-ups and dips reaching 34 kg and 1repMAX of 40 kg. I was ready for new guidance how to progress to the next stage and your video was a godsend.
Yep 1:28, that was the first thing I notice about CALISTHENICS community. They all look very aesthetic pleasing, balance and "natural" healthy.
Compare to:
- Olympic Bodybuilding community = pregnant ninja turtle.
- Powerlifting = To be honest, they just look fat with clothes on. (I mean sure they are strong, but... at the same time hairy and not aesthetic pleasing to women.)
- General gym members = Sometimes they have oversized biceps (huge arm) and then small narrow back... 😕 Or big chest and weak delt / shoulders
i really agree, 3 months ago i started doing calisthenics only 5 exercises, pushups, pullups, dips, squats, and situps. My Strenght changed like really, from 15 pushups before 3 months to now 70 to 90 pushups in a row no stopping. But i've been reading some videos that it only trains endurance so i tried today. 20kg with a bag. I did 40 pushups in a row. its really amazing. i'm now only doing weighted calisthenics except situps
God damn.. 70-90 strict form pushups?
@@Eruptor1000 yes only 70 pushups absolute strict form all the way to the bottom to the top, i can do 90 just speeding it up a little. I never reached 100 which is my goal, thats why im doing weighted.
altho im 15, 65kg so its not as impressive as it seems
@@savazabadava7753 bruv at 15.. 70 pushups it wild.
Even at 65kg
goddamn i got from like 5 reps to 30 in 3 months but how are you so fast with it??? good shit
Beast training 🥶
My brother 👊🏿👊🏿👊🏿
@MNO he looks about 190 to me he big maybe 189 something like that his built like a animate sayain
Weighted hanging scapula depressions with lifting straps for the win. This shirt range of motion can easily become your heaviest movement. This will eliminate the scapula elivating during high intensity sets for both weighted pull ups and dips. Weighted Scapula depressions done off of rings will be more specific for dips. I super set weighted hanging scapula depressions with barbell shrugs, with lifting straps. Don't be surprised if you can do well over 2x your body weight for 3 sets of 30 reps in less than a year. The strength potential is so high I never go heavier than 20 rep sets.
I have been looking for this information for so long, thank you mate, now you have one more subscriber
Soo funny dragon ball z was your influence was my exact thought process. I tried to do 1,000 reps of everything and then increase resistance, but with specific movements cut it back to 500,250, 100 and 50, and obviously was a progressive routine over weeks before increased resistance. But love the content man. I’m betting though within few years you will fall in love with heavy barbell squats/deadlifts if haven’t yet because what happened to me.
Great content as always. What sort or time do you rest between your sets when training weighted calisthenics? Thanks
Great vid man, imma on my way back after almost half a year of no upper body training due to elbows problems. So decided to add weighted cali into my workout plan. Any joints-care tips from your experience? Thanks a lot
be sure to warmup your wrist tendons properly before upper body exercises, they are often the cause of elbow pain
Warmup, don't bang your joints, control the negatives, take a joint care supplement.
hows it goin?
Very informative & motivational, thank you! 🤜🔥🤛
When doing weighted pull ups/dips etc how long rest breaks do you take in between sets ? I always struggle with this either I wait to long or don’t wait long enough and I can’t even finish the set
It depends. If you're training in strength rep ranges (1-5 reps/set and high intensity) then rest periods of 5+ minutes can be very effective so your muscles are rested enough to produce as much force as possible and perform at their best. If your rest periods are too short then you are likely not getting the most out of the exercise. There's no such thing as resting too much if your goal is brute strength and this is why you see elite powerlifters resting up to 20 minutes between heavy sets in order to make the most out of each rep.
For sets of about 5 to 10 reps, rests of 3-5 minutes can work very well, and rests of about 2 minutes can work very well if the intensity is even lower (10+ reps/set).
@@serge.h ok thank you 💯💯
I always rest around 3 minutes if the exercise is intense 👌🏿
@@B4FleX perfect bro thank you 💯💪🏼
@@serge.h who the fk does 20 mins per set shut the fk up
Started weighted calisthenics last November.
Followed a steploading proticol.
Weighing 70kg.
Now i am 77kg.
Weighted pull up is 42 kg for 5 sets of 3
Weighted dips 50kg for 5sets of 5
Ring dips. 20kg for 5sets of 5
Ex professional athlete so starting from a good place. But progress has been really good.
Suggest step loading. Dominc sky has a good video about it
Fantastic video brother.
Thank you.
Lots of info I needed.
Austin dunham aint natural like yo are bro. Youre better because youre actually honest. Good work! Solid gains. Keep it up!!
Thank you bro 🙏🏿🙏🏿 I do think Austin is natural though because it took him time to gain and he hasn't changed much lately 👌🏿
@@B4FleX yes bro you remind me of Chris Heria which is how I found ur channel.
@@TroyIndureTillTheEndayyyy yo you watch Chris Heria to?
@@B4FleXnah. Look at his 1-3.5 year progression. Dude made ten years of gains in that short ammount of time… as an ECTOMORPH!!! And we all know ectos gain muscle at half the speed of mesomorphs & endomorphs. Austin might be off the stuff now, given that he’s now noticably smaller. But he deffo werent natural back then. The dudes a liar. He’s a buisnessman first, fitness coach second.
Thank you for your informations. I am gonna start weighted calisthenics and this video is a great guide to follow😀💯❤️❤️
It was master shredda in New York that be on good money UA-cam channel who really opened my eyes to calisthenic more then stipke and a few others got me on weighted Pullups dips and etc
This is amazing content! Do you have a training program for beginners? Love the DBZ reference too :)
I been doing weighted pull ups for 6 months and can now do 55lb for 3x5 at 150bw. Its my favorite exercise. My back gains have been amazing.
Great content man! God bless!
With weighted calisthenics, you're basically powerlifting your own body
Thanks a lot big man, hoping to get a loota strength on my journey
My system is 2 x 5-7, 2 x 3-5. If I get to the higher number, increase the weight, if I can’t get to the lower number, reduce the weight. Ideally you should fail between the two or upon making the lower number. I have gained 10 lbs each week on Pull Up and Chin up so far
how many sessions per week. are you doing any accesorys because if I only do two sets per exercise, my sessions would be max 10 minutes
@@wallesdrop3026 I've changed up a little bit since then. I do 4 sessions a week, typically 4 sets for the major compounds, but it depends. I've also had a bit of stagnation in terms of increasing weight, I think those massive increases were just because i was new to it.
@@therealdoy99 thanks for your reply.
It makes sense to just do 3x3 or 3x5 or 6 sets and reps since that's basically on the strength range
Your content is very high quality. Have you had much success with regards to strength and hypertrophy gains with relatively low load (think weight vest) high repetition squats, providing you're going close to failure?
30 secs or less for me
I'm 15 (almost 16) and been doing callsthentics for over a year. I'm gonna start weighted callsthentics now.
Best weighted cali vid on whole of the internet
I switched to calisthenics once I realized my hand position on the barbell was the main cause of my shoulder pain. A benefit of calisthenics is more natural movements.
Weighted Calisthenics = Calisthenics and Weights combined = Super Saiyan Training (literally) = The best of both worlds = ;) GAINSSSSS BABBBBBYYYYY
Super Saiyan Gains Babyyyyyyyy 🔥🔥🔥🔥🔥
@@B4FleX jheeeeeeeeez
I couldn’t help subscribing when you mentioned dragon ball z lmao love it
Beast physique and strength bro
Two-Third of Powerlifting is also weighted calisthenics. Barbell squat and barbell deadlift.
Those still count as weight training...
Great work bro.
Brooooo you got anterior pelvic tilt(apt) which causes your pelvic to lean forward resulting in an arched back and potentially back pain. If you don’t fix it’s gonna be a real pain when you get older. I recommend Jeremy Eithers 10 minute posture fix video to get rid of it.
How do you know that
some people don't really have it but it only looks that way, you can't allways know for sure only the person who has it themselves can know for sertain unless you've seen them pantsless/(without pants)
Thats a great video, brother! I find it difficult to manage my training days and off days. Could you tell me how often do you train in a week and how many off days between workouts do you take? Thank you!
doing push ups with a bag on your back is very good too, but you gotta get your posture right.
Very helpful guide best guide on UA-cam 💯
Drop sets work great for me. So im starting with 1rep max weight. Then drop like 1/3 of the weight and immediately go for max reps and repeat.
I can't do weighted calisthenics but it helped for my pull ups and how to progress
I suggested that you put your chest forward when you dip so that the elbow doesn't go back that is not good for the elbow
for weighted calisthenics, to maximise more weights can you use a weight belt and a backpack at the same time?
Yes
@james...even the World champion doesn't do that. LOL.
Thanks bro I got the negative one arm pull up and a few other excecrises I have mastered and my question was . What if I just stick to weighted pull ups??? You answered it thanks
Quality over quantity 💪🏿🏆👑🦁🦁🦁🦁🦁🦁🦁🦁🦁✌🏿🥇🎖️
Real strength, real power
Preciate u bro
Great video!
Where did you buy your belt with the chain and weights? Thank you.
So when you do heavy sets is that intense or is it intense when it’s high reps what is better for building muscle and what defines intense because surley all exercises should be intense
Both would be beneficial. Time under tension is key.
Excellent content!
so question why dont you do 3 set of 12 ?
A question I have is how you should separate your routine in calisthenics, in general. Is it better to full-body or doing back-biceps and tríceps-chest days?
It depends on a lot of factors... how much time and energy you have to train and how well you personally recuperate is what actually dictates the best one to use.
Full body 3 times per week. Higher frequencies are generally better for strength. You can also do upper/lower 6 days per week if your sessions get too long with full body.
which one better..adding weight same rep, increase rep same weight? weighted calisthenics
Take a shot every time he says calisthenics...... No hate though... This guy is a beast
I love calisthenics so much but I want to put on mass and weight lifting is the faster way, correct me if I’m wrong
i do 3×5-7 and my back has grown rapidly in just 2-3 months, I didn't even realize this development was so fast😂 (i smashed 25kg × 5 reps)
I seen none of professional calisthenics tenton rupture but bodybuilder I seen a tons
bruuh i'm stuck with 20kg pull ups for 1reps what can i do even is i can do 10 pull ups in a good form
great video
Yo man..do you ever do weights in the gym or you just do calisthenics???
Both
Yoo what's ur maxes on weighted calis (pullup/dip) and ur bodyweight?
You had my like after dragon ball z
How much weight do you need...20kg, 25kg....? I mean with vest
U are amazing bro
Underrated 😴✅✅❤️
Trust me 😪😪
Soo funny dragon ball z was your influence was my exact thought process. I tried to do 1,000 reps of everything and then increase resistance, but with specific movements cut it back to 500,250, 100 and 50
DBZ inspired 💪👏
How many reps in reserve do you do in the first set, or do you go to failure in every set?
I’m trying to get to do pull ups 12 reps with an extra 35 pounds but I feel kinda stuck at 7-8 reps, should I just increase the weight and go to do 3 reps?
Good stuff
Austin Dunham !!!! Yeah!!!
wowww...thanks you mannn
How many times a week are you doing each exercise and what kind of split ?
just posted my 200lbs weighted pullup attempt on my chanell, missed it by an inch.
whats your training split
Do you do side delt raises?
Homie do you train weighted pullups and Dips twice a week?
Where do u get your gloves
I know that there is a huge carryover from weighted dips to bench press.
But is there a carryover from weighted dips to the OHPs(over head presses)?
yes ofcourse
dips pretty much translate well to every pushing movement because you get big chest,tris and shoulders from dips.
Yes because in dips ; you work on shoulder extension which incorporates the long head and lats. OHP uses the lats to stabilize overhead and the long head triceps to lockout at the top.
Good commentary
Thank you bro 👊🏿
What about legs dude ?
he literally did weighted one legged squats in the vid derp
How many times per week do u train for weighted upper body
how long is your break in between sets?
🔥🔥🔥
I use my old backpack,stones,clothes to do weighted calisthenics at home.
I gotta know what gloves you use
These are just work gloves I got at a warehouse 👌🏿
How u Can have résultats with 3 reps ?
This guy is the average highschooler in an anime
How much time to rest between sets?
Philippians 1:6 And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.
dude...i usually do more than 15+ reps in each sets when doing push ups...i actually want to build strength but i dont have money to buy weighted vest lol. is it effective if lets say i want to build strength just by increasing my reps for push ups but i rest for like 5 minutes..is it okay?
No you to build strength you need to do low reps. If you can’t afford to buy weight s then i would say do a different type of push-ups like archer push-ups, one arm push-ups, full body weight push-ups using like a bar or those stand things
Instead of increasing reps, try slowing your reps *way* down...
Most people think push-ups are too easy because they train only to crank out high rep numbers... they unwittingly start using a lot of momentum just to get in as many reps as they can and fool themselves into thinking bodyweight is easy.
But try eliminating all momentum from the movement instead... slow down and pause fully near the bottom of the rep then slowly push back up and don't lock out.
You'll see that bodyweight push-ups aren't so easy anymore...
@@davepazz580 this is true. but if those guys truly need another battle then they could literally get their bookbags and fill them with books or canned goods
If you can't afford to get weights then you still have alternative options. A bookbag full of rocks can help. Or If you can find a cinder block laying around in the street, or even the wheel of a car.
@@davepazz580 this method doesn't work for everyone. Being more Explosive helps to gain more strength and mass than doing slow ones. If any exercises gets easier i just change variations or add weights.
Got one vid for legs?
But bro what about endurance
How long does a workout last?