Controlled Calisthenics Is Hard!
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- Опубліковано 26 лип 2024
- Want to make ANY calisthenics exercise much harder?
Just control the reps!
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
Great video, Alex! I think it is hard to overstate the importance of this concept. Many people look at basic calisthenics as stepping stones to something greater, and in the process, miss the incredible potential benefits the basics can offer when performed with a high degree of quality. A common scenario I see is someone working up to 10 sloppy reps of pull ups and then immediately adding weight or moving on to archers, simply because he or she is convinced that the regular pull up has nothing more offer. Adopting a "form first" approach, improving mind/muscle connection, refining technique, and demonstrating complete control is a legitimate form of progression that is sustainable even for older athletes. I truly believe that it yields better results in the long run in terms of injury prevention, strength, and hypertrophy.
Glad to see your channels.getting blessed man. Been getting great results doing push pull leg everyday, getting good size and definition but most importantly no pain in elbows which has plagued me for a long time. Thank you
@@keith4957 Hey G, How are you doing now with K Boges’ style of training?
Outstanding video, really appreciate the clarity and explanation. Such a valid point that you get stronger over time by practicing perfect reps.
Really appreciate that, Iron Wolf!! You really exemplify this philosophy, refined form over time while getting more conditioned is the way.
EAT SLEEP BURPEE REPEAT YUT !
It's the monster himself!!!
Control is everything. Control is the ultimate progression. You start with ugly form, feeling like you’re only working your joints, but then you gradually evolve into getting your whole body tight, feeling the target muscles do ALL the work. I think every experienced lifter knows the feeling when it feels like there is a spring inside of you. It’s the same with free weights. People start with bad form, hoping they will develop into good form… but then the pull of the ego is too much and they just up the load. You can’t do that in calisthenics! Which makes all the difference.
The push up is the most abused exercise. Almost everybody does them for the number and not for quality.
Fact!!
This is sadly so true
Cant be more true...i had a friend do pushups actually floor fucks lol and he did 50 of them and when i showed him the correct form he was done by 10
And then they dismiss them! Unfairly!
@@sandiestrope2419 good way to humble folks
Low key im liking alex being kinda a calisthenic youtuber
*hybrid
it was the logical evolution when this covid shit started and lotsa gyms closed
To me control is not just about gains but about mastery. When you are rushing through a set trying to maximize the reps you never feel like you have skill in the movement, it is just a mess.
Pause at the top and the bottom and control all the way, it is much more rewarding.
oh and combined with absolutely full range of motion.
100%
Agreed, Mastery keep being looked at as gains as well.
I think you just need to find a good balance between control and speed.
Speed isn't a bad thing as long as it doesn't sacrifice control. Pause reps can help a lot with this.
As long as you don't rely too much on momentum and throwing your body weight instead of using muscular contraction to complete good reps.
Well put!!
I started mixing in those Royal Marines workouts after watching Iron Wolf . Definitely gives reality check when you are use to fast rep push/pull ups . Your body feels it differently also . I’m waiting to see people comment on their Royal Marine workout results .
Same here. Switched from powerlifting to street workout due to lockdowns.
I use the Prmc pull-up cadence for vertical pulls (neutral, chin-up, pull-up) and completed 3×15. Now, restarted with L sit variations of these.
For dips I use the same cadence but add weight or band resistance to make them match the difficulty of the pull-ups.
People at my calisthenics park were laughing at me due the audio recording but when they tried it they were not laughing any more 😅😈
When doing controlled pulls and push I can really get the mind- muscle connection. Excellent video!
Agree! Doing this may hurt someone’s ego, but it’s often important to be able to take a step back to do things more effectively if you want to achieve much better continued progress.
Cutting out the speed & momentum in most exercises causes greater focus on the muscles intended to be targeted, & also effectively incorporates many of the stabilizer muscles as well. Using push-ups as a great example, it’s much harder for many people to keep their scapula retracted during slow pushups, which not only causes them to realize where their weaknesses are, work on improving those weaker areas, but also doing much more effective reps as well (even if the total number performed goes down quite a bit).
Another great video with solid advice! 👍
You are absolutely correct man. Keep doing amazing content.
Great content as always! Love your nonsense attitude. And equal emphasis on calisthenics and traditional weights is awesome.
Loving the calisthenics vids lately alex, learning lots💪
Iron Wolf is insane. The CR7 of calisthenics. Full focus and Hard work.
Great video Alex, I absolutely agree!
I always find it funny that especially certain bros emphasize clean form, "squeezing the muscle", "feeling the pump" with slow negatives, full rom etc but in their own view have outgrown push ups because they are "too easy" for them - until you look at their form (half reps, no lockout etc). Like it's mandatory to make the execution of a movement voluntarily hard if it involves cables, machines and dumbells but apparently that doesn't apply to bodyweight movements...
Great video Alex and great point about controlled form versus doing the fast sloppy reps. Gonna try this out cause I do somewhat fast reps although my form isn’t that bad but gonna try this
Good stuff Alex! Time under tension is key 💪
Man controlled calisthenics is insane. It’s so hard but better muscle activation. Gonna start doing slowing down the tempo for the gains.
I find that intention is also super important. Knowing why and what's the stimulus desired from the exercise will dictate the execution.
This is soo true! Ive seen people do 50 pushups fast but when you tell them to go slow and controlled their reps cut in half.
It can be quite humbling! Even without doing it slowly, just controlling the basic pushup makes it that much harder. Like I said most people probably can't do the Royal Marines pushup test and you're going fast on the concentric.
It's what @RedDeltaProject has been saying for a long time! Incredible info here. Keep on!
I love this video. I do my workouts with a focus on “hydraulic” reps. I think of being machine-like in my path, pausing at the top and bottom, controlled tempo through the full movement.
I’m 44 years old now. This type of training allows a low risk method for ensuring highly functional strength. At 6’2”, 181 pounds, I can throw on a 35 pound vest and do 5x5 with timed 1 min rests. Though that doesn’t make me an elite athlete, that capability lends itself very well to high quality of living.
Dude dude dude please dont stop maming videos. Every with their names starting with Jeff is making videos on the science of weights and gyms but you with the science of calisthenics is gold.
You da man dude.
Yes!
Huge difference when I do pushups just as a finisher to get a big pump and cause its fun.
Compared to when I do them as a more serious exercise. I let my hands off the floor and explode back up and slow the negative. Can’t do as many reps and less sets also. I think it’s also because of the intention I put into them.
Yo Alex much appreciation for your constant work of educating individuals like me to get better in lifting
Can u explain gironda's sternum pull ups
It would be great
the RMFT is unreal. I've found myself passing the odd one such as pull ups, but its in isolation, cause doing that plus the push ups, the run etc on the same day is one hell of a performance
Doing the classic "Pacer test" push up style is brutal! The pause at the bottom of each rep makes you feel like you've done 300-400 at the end of the workout. I did 10X10 pacer push ups with 30 seconds-min of rest and got the job done.
Not sure if you read these but I finally got 440lb/ 200kg deadlift, 335lb/ 150kg squat after 8 months of training and it was largely thanks to you. I always trusted your words for the 2 plates bench 3 plates squat 4 plates deadlift standard and always train hard with the goal of linear progression in mind, no bullshit, no program hopping.
I think I’ll be hitting early intermediate soon so excited to see what the future has in store for me. Time to pick up and exercise science book 😂
As Convict Conditioning practitioner, I tend to always prioritize control over fast reps. The author advocates strongly the 2-1-2 tempo (2 seconds down, 1 seconds pause, 2 seconds up).
Fast reps or explosive work, is something that's only encouraged to the sporadically here and there. I don't always follow this tempo he recommends, causes it tends to be too annoyingly slow depending on the exercise, but I aim to always prioritize control over momentum the best I can.
I agree with almost everything but must add something. For me, it really helped me to push through my weighted pull up plateau when I started to do a few sloppy/faster reps at the end of a set rather then letting go of the bar because the reps were not 100% clean anymore. But I strongly agree on the paused reps. Paused weighted pullups helped me a looot increasing my weighted pullup. Top Position paused reps really helped me to get the chin all over the bar at weighted pull ups, and my 1rm increased about 17Ibs (7kg) in a few weeks and is now 198.4Ibs (90kg). This was more progress at that level than I had ever made since I had about 135Ibs 1rm.
I already know because I ve been doing push-ups and chin ups like this . I am good for about 30 strict push ups and about 10 maybe 12 chin ups. This all depends on the day and how I am feeling. I’ve even done this with strict constant tension bodyweight squats and around about 50 the burn isn’t any fun anymore lol
Hey Alex, have you thought about expanding your brand outside of youtube? Like opening your own gym for example. Just curious. You're one of the most passionate people about fitness in the youtube fitness industry,. Your youtube channel is like a fitness journal of all the wisdom you've acquired through your fitness journey. Where do you see yourself heading in the future?
🙌thanks for your content man
Thanks for your support
Hey Alex the videos lately have been 🔥!!! Could you clarify the volume video a few videos back? You talked about greasing the groove for front levers. How should gtg volume be counted (as a half or quarter of a set?) I have been doing only calistenics upper 3 times a week (i run on off days) about 7-8 sets a workout. I keep 1-3 reps in the tank so a sample workout would be like
4 x 6 chinups
3 ×10 of inverted rows (at a bar height of probs a 13-14 rep max with clean form)
Ring dips 4 x 6 reps
Pushups 3 x 15-20 cleanest form possible
Then I finish with 2 x 10 ring curls and tricep extensions usually get a killer pump. I will usually rest a day or two between hitting my workouts again. Each of three workout is different but similar concept. I havent been feeling very recovered. Progress has been slow and most of the time I tie my last workout not beat it. Do you think I should reduce the total weekly volume from 21-24 sets to say like two days of 8 sets for push and 8 for pull? Or do you think I should keep the same frequency (3x a week) and drop the individual daily volume to like 5 sets push 5 sets pull? My initial thought was more practice would be better for progress. Could another alternative be having workout 2 as a light volume day like in the 15-25 range for say 5 sets? Any advice would be awesome or a video on a similar topic would be great man! 💪
Whether it is free weights or calisthenics, it is all about numbers. Many people are concerned about increasing numbers in weights and reps instead of the quality of the rep. Doing controlled reps will humble you down.
Pacer test pushups can also be a challenge your supposed to do a pause at the top and bottom portion of the rep :D
Alex, have you ever read "overcoming gravity"? It's the calisthenics and gymnastics bible. It will blow your mind!
Thanks bro!
Keep the calisthenics content coming !!! It needs to become more main stream. I love it. Been a staple of mine for few years now. After coming from “bodybuilding workouts” then CrossFit then powerlifting. I personally believe calisthenics/weighted calisthenics is the way to go
Alex please make a video on accomodating resistance and the big 5 of calisthenics advocated by mindful mover
Hey bro Love the vid. Appreciate you putting quality calisthenics info out there! If you don’t mind me asking we’re did you get that shirt it looks awesome?
Hey thanks Luca! Shirt is from Jed North and you can get 15% off with my code "Outalpha" so enjoy!
jednorth.com/?aff=137
I used to go to the gym for 2 years and I decided to workout for free this year, (calisthenics) I'm a lot more fit overall now while still being muscular and defined. Whereas before I was pretty much just a meat head who would get out of breath after a few seconds
Rewatched probably 50% of your channel already after discovering your content a few weeks ago. Love it man! Thank you from Thailand!
Much love Simon!
Ddaaaaamn watching AD and shagging watsana's on the side. Living the life
Dive bomber push ups is underrated, my tricep, shoulder and chest are done
No
PRMC test is a killer. Even Iron Wolf had a hard time completing them
i did the royal marines pull up challenge a few months back, it was truly humbling. I can do 15 pull ups but not if im following the cadence in the video. Its a short test too. The whole 16 pull ups takes just under 90 seconds
This is how I first started training. Convict Conditioning style controlled reps helped me put on 13lbs within my first few months of training.
Convict Conditioning is stuffed with bro science but it is definitely the best introduction to progressive calisthenics I know of.
@@tuukkai1841 explain
@@Duar1503 He merely meant that there are some claims that cant be backed up, like the perfect one arm push up and one arm handstand push up.
But progression wise its a genius book.
I assume by a few months you mean 6 months or more because if you put on 14 pounds of muscle within 3 months you are either on steroids, confused or lying. The science supports 2 pounds per month maximum for first year trainees
@@Duar1503 Ok.
1. CC as an intro to prog. cals
It covers six movement types: push ups, squats, pull ups, leg raises, handstand pushups and bridges. All good movements. They are divided into 10 levels of variability with set and rep goals for each to reach before starting the next step and advice in case one is unable to progress to the next movement despite meeting the given goal. There are also variations listed at the end of each chapter. I don't agree with all of them, but it it still gives a good starting point to start thinking about this stuff on your own.
2. The CC broscience
CC was written who (self) learned cals in prison in the 70's and 80's and it shows. The "exercise science" in the book is highly inaccurate and often also self-contradicting. For example, he say that one should never progress in squats beyond pistols, because using additional weight will 100% lead to bad knees, and a 200lbs man pistolling is the same as squatting 200lbs with a barbell (which obviously is not even out of the novice stage). He says that barbell presses are bad because the grip used in them is unnaturally wide (leading to shoulder injuries) and gripping while pushing is unnatural and leads to elbow injuries. Never mind that nothing prevent using a narrower grip on the barbell and he himself recommends dips. Also punching exists. He says that periodization is something invented by weight trainers because the tendons are stressed too much by using external loads. But then in other part of the book where he gives program ideas, he gives a high frequency high volume program, and says it should only be used for a while because it is so challenging. That of course is a form of periodization. I could go on and on but I don't have the book on me ATM and I think you get the idea, if you even cared enough to read this bloody essay this far anyway.
Hope I answered your question!
Have you ever considered going down the Iron Wolf/high rep burpee route?
Please do a road to planche brother!
That's actually surprisingly true. Slower eccentric also guarantees perfect form on technically challenging exercises like HSPU and OAPU. Infact in those ones I always emphasize slow eccentrics even though I will rep out 20+ (wall assisted deep hspu) with normal tempo.
Here is an interesting story about one of our famous countryman Professor Rammurthi. He was from the south. Around 1930s... He once went to Spain, stopped the biggest raging bull in the house.... In front of a crowd of thousands.... With his bare hands... The bull charged at him from a distance... It was sort of a bet he played to gain popularity in a circus type event.
You can youtube his feats... And here id what he did....
He did feet elevated hindu push ups, started with one arm feet elevated hindu push ups, and every rep of both exercises were done VERY SLOWLY, 20 second eccentric, 20 second concentric, now let me remind you, one arm hindu push ups are already the hardest one arm push up variation that exists.... Strength wise....
Hedid hundreds of two arm hindu push ups, he was 280lbs at 6ft height.
Hello alpha great video, do you have more high intensity training techniques applied to calisthenics? how dropsesets, cluster sets and pre-exhaustion. greetings from Mexico
The royal marine pull ups are difficult because it's s thick wooden bar that's been varnished. When you're already sweaty from the beasting warm ups, it makes it difficult to stay on.
PRMC is one of the hardest things a civvy will ever do in their life. That's just to see if you have the minerals to dig down deep to potentially start training at CTCRM
Dude alpha destiny never would've thought he'd Chase calesthenics goals
Slow controlled Pullups are a different beast altogether.
I recently just started adding 5 sets of inverted rows to failure as a finisher for my pull day after seeing your video about them, and holy shit the activation is insane. I'm able to do more volume than pull-ups after an intense day of deadlifts and curls. Thank you so much.
They are awesome on rings.
One of my favorite home workouts is 5 sets of pull ups, 5 sets of inverted rows, 3 sets of planks.
Pld bring back workout day videos
Thing is, training like this for beginners can probably lead to injury. 2 years ago when I started calisthenics I focused a lot on the form, and all I did was slow reps in every exercice as soon I started training. It led me to golfers elbow which I've been dealing with still for 2 years now. And wrist pain, which is easily recoverable. Point is, for someone who just started training I don't think the joints will take all that stress I guess. And the elbow injury isn't from flaring the elbows on the push ups everything was in perfect form
"If the quality over time looks better even though you didn't add weight, guess what: You still got stronger"
This happened to me with one armed push ups. They look way better now than when I just started doing them. I didn't need to add weight yet.
with push ups or dips you just slow the eccentric right down. rep out 5, pause for 5 seconds, and repeat and try and get 30 reps
I remember back around 2001 after about a month of starting doing pull ups daily again i reached 17 clean( meaning mid chin for me back then) and after that looking back reps remained exactly the same but my rep speed and rom wich proggressed to mid chest increased , i stall at this 17 mark ( bodyweight all out set multiple times a day for about 8 months), of course i didnt realised that i progressed looking back now but the only marker i knew to count was reps wich means numbers.
I personally like basic variations than advanced 'one arm assisted' variations for push ups, pull ups and dips..and with controlled tempo it is best.
I think that's why I can't do more then 15-18pull ups. All the calisthenics channels I used to watch at least did slow control to medium fast form. Now it's in grained in me to do it lol training for explosive pull-ups just feel weird now cuz I have to you pull fast and swing alittle
Check out Drew Baye's Project Kratos bodyweight program. Slow reps to failure. Hugely effective for me during lockdowns. And a unique progression system.
Absolutely. If you have the body awareness, you can completely skip the the eccentrics on push-ups entirely to bang out more reps
That is exactly why i love training with gymnastic rings.. you’re obliged to use tempo all the time hence forcing growth.. get yourself a pair of gym rings guys
Give hand release push-ups a try. They are harder than you think.
Down workout + control the reps over times = gains
I can do, one arm one leg push ups, one arm clapping push ups, one arm push ups for double digit figures but i cant do 50 push ups, infact i normally only hit the 40 mark. The bring sally up challenge is a good grounder for push ups, though if you watch videos of people doing it some still do better than they should due to shit form. I cant complete that challenge either for push ups im about 30 seconds off.
I do 4 sets of 25 slow and controlled
push ups and my chest gets pumped like crazy
I do the same. Feels great.
Gunna try that
Alex
Make a video about Knee pain and Knee injury
How recovery
And others
Please
Thanks!!
Knees over toes guy
I am you from Future
Knee pain solution
Spanish squat
Harmstring banded curl
Hip thrust
Side leg raises
Agreed...but I love that pain..it gives me euphoria.
The royal marines push up test will make you realize you can't actually do 50 push ups in one set
Waiting for the next video ; "controlled front lever is hard"
Hey man bit off topic but im currently bulking and training naturally just like barbell preacher amd barbell curls bench press and leg curls im 5,4 and weight 12 stone at the moment im really just looking to find out what the best form of abs training to still get abs but not like ripped abs. Im doing like 300 sit ups and some leg raises but due to bulking its difficult to maintain abs at the moment im currently not doing cardio only like 2k on a spin bike every few days, any advise would be great
Thanks
This is the biggest truth ever
i believe i cant do 50 controlled pushups 😂 but i still am going to do the marine test later on to see where i should be at
Hey Alex, how to bulk while still maintaining or even increase athleticism??
Last year I couldn't go to the gym because of covid. I couldn't stop training so I did bunch of push ups and pull ups everday. Ended up being more jacked then ever.
Training blessing in disguise!
The only thing I hear are facts.
Hey Alex I get nausea when doing neck curls of bench. This is my second week of doing them. Any tips on how to deal with this?
Doing the same thing with slower speed though, isn't that a way
"to get more out of less weight" though?
What if you only control or focus on the excentric in the negative part and go as fast as posible while raising the weight? Like super fast chin up and descend slowly?
To my experience this gives greater strenght, but physically there wont be much difference/growth BUT it is an excellent way to accumulate volume when you can no longer keep good form
I dig that but I wouldn't do it super slowly (unless at failure), just controlled.
Hey Alex, how do we incorporate this same philosophy with weighted calisthenics? Should we use lesser weights and do less reps?
You could but the heavier weights will naturally reduce momentum so it's not as big of a deal. Though pauses with a controlled eccentric is recommended!
I was offered to do a marathon for school but im a little intimidated
I always do push ups this way, I thought that's how they're done properly. With a pause at the top,and bottom, and not going fast.
I can't do that many, but I thought that's why, because they're supposed to be hard. Last time I got 12, 10, 8, 8, 6.
That's right... they're *supposed* to be hard, but too many people just pump out sloppy/incomplete reps using momentum to claim a high number and later say push-ups are "easy".
Tell those guys to slow it way down, cut out all the momentum and pause fully at the top and bottom, then watch their rep numbers *drop* like a rock in water.
People who claim calisthenics aren't challenging enough simply aren't doing the exercises correctly...
Iron wolf is goated
Alex do you think just Pull ups, Dips and Push Ups are Really enough for the upper body if done enough intensity and volume?
Add in the inverted row and you are set.
Search up K Boges on youtube. He practices this exact way.
Can somebody recommend me a weighted calisthenics routine? I want to train 4-5 times a week but with shorter workouts like 30-45 min minutes
Let's compare apples to apples and oranges to oranges, there's no sense in talking reps without also talking speed, or pauses to interfere with momentum or the nature of the
exercise, the range of motion you use.
Chest to bar? Chin ups or pull ups?
Chest to floor or a fist away from floor? Push ups?
I've always done 2-3 seconds up then 2-3 seconds down, usually 2 and 2, but not used longer negatives which I find awkward when I've tried 2 seconds up 4 seconds down...Westcott PhD did a study where 4 second reps did as well as 6 second reps so I just do 4 second reps...I find it's easier for me to pace them and count them anyway.
Maybe I should reconsider longer negatives?
I'll have to think on that...
Apples to apples...
If I do "only" 8 reps of sternum chin ups, chest to bar with a 2" bar that rotates, 2 seconds up and 2 seconds down that 8 reps is better than it sounds!
My reps would be higher if I used a skinnier bar that didn't rotate and faster reps but I'm not chasing reps I'm trying to tax muscles not score bragging points, compete with others or such.
I do push ups down to a racquetball
I put under my chest, 2 second down, 2 seconds up.
Sometimes I hold it in place with painters tape.
I'm sure I could do more reps if I went less far down and faster but I'm not chasing reps I'm trying to tax certain muscles.
I'm trying to make things harder so I can do less reps! Up to a point...
It's a philosophical paradigm shift in thinking and not worrying about comparing myself to others who may be apples whereas I'm an orange...
I really enjoy this type of content!
P.S. The advanced can also do speed work, just do it separately and do it as fast as you can not as fast as you can't!
Why are so many people suddenly obsessed with calisthenics for the past year, and especially trying to promote it , using equipment works much better and saves a lot more time for the supersets I'm exercising. If this is about availability I myself have ownd a rusted 25 kilo metal bar thing from i got from my mother's cousin back when I was 11 and used that to bench on the bed, and do bicep curls with it and overhead press, can't remember if I did more exercises probably some lounges and squats to. Yet my body looked extremely good just by doing that. I did body weight training as well but it came down to doing more and consuming more time as well.
You don't need hours to complete your body weight exercises....
Once again, I appreciate your existence pal :)
Yo Alex have your ever experienced hip impingement? It hurts af at the bottom of the squat.
Yeah I've had that issue and it sucks balls. I'd recommend a good deload, narrow out that stance a bit, and do reverse Nordics with specific hip mobility drills. Also the belt squat doesn't seem to cause this issue for some reason.
I had hip impingement (FAI) because I was doing tons of quad dominant squats (High bar, Front squat, Bulgarian split squats) and relatively less hip hinging. It came to a point where I was having the pain even during walking.
Switched to low bar squat (heaap dhrave 😅), added barbell hip thrusts and within a month my hips were perfect.
I think similar to push / pull ratio, there should be a healthy quad / hip hinge training ratio.
@@denizural5390 It hurts af on the leg press too. Did you cut the squat volume?
@@innovatixn99 Yes, I had to deload when I switched to low bar. Started again with the empty bar. Try hip thrusts. They are very rehabilitating but keep the weight on the low end and focus on the form.
What I understandd is when the glute and low back strength is far behind your quad strength impingement can occur.
Upright Health channel was very useful to self treat my impingement.
@@denizural5390 Thanks for the tips man.
Alex whats going on with your accent? You used to sound way more like you were from New York in your older vids but you sound a lot more Canadian nowadays
Not sure bro I guess it's age and getting more pro at delivering these talks. My diction constantly changes too.
If hypertrophy is your main goal, the mind muscle connection and feeling the muscles contract and stretch on EVERY rep through a full range of motion is number 1. You all know that amazing feeling when your lat is fully stretched and about to tear from your hip bone.That should be every rep. The load is secondary.
What about the constant tension and not straining the joints?
@@George-um1ke The full brunt of the load is transferred to the joints at full lockout (top of push up, bottom of active hang etc) so in theory the lower reps you'd get (but same stimulus) from a controlled set doesn't stress your joints as much.
The constant tension is good, as long as its muscles and not joints or the fear of retrenchment due to the pandemic :)
@@ashraffaridharis5570 I’m just asking you, because when I train controlled and slow, but not full ROM, I get a better pump and mind to muscle connection. I think and feel that when I stretch and pause I lose all the tension. But maybe I’m so wrong!
@@George-um1ke Oh, you have a point. Full range of motion doesn't have to mean going all the way til you feel nothing. It's making sure you're not doing inconsistent reps just to get more reps. But to address the part about losing tension during the stretch, try resisting it. It's like a tiny negative. Hard to imagine you don't feel tension then :)
Alex what do you think of Jeff nipperds full body 5x a week good or bad if bad than how many sets should i do per workout and what frequency should I use im only 13 years old I'm still researching
I’m not Alex but I started training at 11 and I’m now 19. My advice is to just do calisthenics, focus on form, and focus on your mind to muscle connection. Like literally have sessions where you flex and turn on muscles, especially ones that are asleep. When having these flex sessions primarily focus on adduction (bringing everything towards your centerline). It sounds like BS but trust me it’s not and you will actually get better pumps in your workouts. Also focus on the muscles that are actually important for long term progress. Focusing on chest, quads, and biceps is a mistake and you will have to take steps backwards to go forward in the future. For diet just stay away from the junk food. If you have to question “Should I eat it?” You probably shouldn’t eat it. Other than that good luck and train hard!
Edit- I know I said calisthenics but use weights for working your rotator cuffs and rear delts. Those muscles are vital for success!
I did it his 5x a week full body program for quite some time and it was not optimal. I was overtraining with this man. Don’t do it.
@@wingtoh4867 ok bro thanks I will do 3x a week a week with quality over Quantity
👍👍👍👍
The controlled is where it’s at. The amount of times someone brag how many push ups they can do only to be absolutely humbled when I ask them to do it slower and controlled. I’ve always done the push and pull up like that, it just felt better. Never focused on the number, just how controlled it was. Thanks for another great vid Alex
I said let's see who can do the most pushups with a buddy. He started doing some weird up and down head Bob thing...
I stopped and asked what he was doing... Then he said he won.
@@scottttym lmao!
I was telling my brother yesyerday , that if you do pull ups controlled, wich slight pause at the upper part to feel the muscle contraction on the back, you dont have to do more than 10 and after that do multiple sets of 10, this isnt a plan to settle in mediocrity or something, you still can do your normal reps for new prs or weighted
Alex I want to know your opinion on something.
In the "Solitary Fitness" Ebook by charles bronson, he basically promotes two types of training done in conjunction...
Bodyweight exercises done to failure and maximal isometric contraction, basically trying to tear something that cant be torn, like a pair of jeans or t shirt or seatbelt straps...
The bodyweight moves to failure are for hypertrophy stimulation and the isometric moves are for priming your nervous system for maximal force production.
So how do you feel about maximal isometric contraction work in different postures to hit all the muscle groups of your body? These are generally prescribed in the isolation type movement pattern. Like holding a chest pose for maximal chest strength development. Holding a bicep pose to do the same for biceps. Etc.
I think it is an ingenious way to train. Pavel Tsatsouline recommends the exact same thing for his hardstyle planks for maximum core strength development.