Thanks. I didn't post yet because I work on a new line of eBooks, same names, but very new and upgraded. I finish them this fall and will continue making content like this one
I'm always sore for several days. I'm stuck in a mindset that if I don't train to, or near failure, I'm not training hard enough. As I've got older, finding the right balance between intensity, volume, and frequency has been extremely difficult. I want to be able to train more frequently but also avoid over-training.
Train near to failure, but watch out how much you push that line. From that point on, you will make more and more damage. All good with that, but can you fully recover in those 3 days? Otherwise, watch over nutrition, amount of calories, quality, sleep, and so on. Those things I talked about in the video are very important
Great video! So I'd assume if you're pullup workouts were lower rep /higher volume workouts, you could recover faster and do more workouts per week correct? I'm trying to decide between 2 pullup workouts per week with higher intensity, or 3 per week with more volume. What are your thoughts on that? I'm sure everyone's different, but it seems like I've read a few times that pullups are different than other exercises and higher volume is best.
Thank you for thorough information. When you say two days of rest, do you mean from the moment your workout has ended, and till the next one (48 hours), or two whole days like training monday, resting tuesday and wednesday, back to training thursday?
Hey man! Great video, I appreciate you taking the time to share your knowledge with us man! I do have a quick question; If you are taking your pull ups/chin ups sets to failure, how long do you recommend as a rest period between sets? I've seen people say 5 minutes minimum, also people saying that 60 or 90 seconds is sufficient and also people saying no more than 3 minutes. Is this a purely personal thing? And does it also depend on whether you're looking for maximum hypertrophy or just strength? I am a beginner and have been doing Calisthenics workouts since late last year. My rep range for pull ups is around 6-10 reps and chin ups is between 8-12 reps.
thank you. late reply, forgot to check older comments. hmm, so, the break between pull-up sets for me go from 1 minute to 2 minutes. if i wanna generate more metabolic stress, then i go with short break. but for muscle building it's fine with 1-2 minutes. it is a personal thing since it all depends how fast you can regenarate atp through glycolysis, how musch glycogen and glucose we have. the endurance is based on this fuel tank. you could rest 2-3 minutes and still be able to attain solid results if you do enough volume to stimulate.
Hi Adrian, hope you are well - thanks for the great videos! My conundrum is the following: I am in my mid-40s and have been doing calisthenics for 3 years. I prefer an upper-lower split, but taking into account recovery, enough volume, and a demanding job, I end up working out every other day. This means if I do upper training on monday, I don’t get back to upper till friday - is this too long a rest for those muscles? (I have considered doing upper on monday, lower on tuesday, rest on wednesday, and upper again on thursday, but I feel I don’t recover as well.) Thanks!
thanks. you must do based on what you feel and what the signals are, 100%. If, for instance, I do my upper body on Monday and feel like after 3 days I am fully up again for another upper body, I hit it a second time that week. The more frequent and volume we basically accumulate in a week, the better the stimulus, the muscles theoretically we influence to adapt and grow. the same with legs and so on. maybe the only exercises i don't recommend doing twice a week are heavy deadlifts and heavy squats due to axial forces that fatigue so much and the other soft tissue around the muscle may require a full week to properly adapt and get better fresh. but i believe you are into calisthenics alone, so it doesn't matter than. worth mentioning nonetheless
I will stick to bodyweight training forever especially chin ups.Bodyweight training has a unique signaling effect which forces you to stay lean.You can't do 10 strict chin ups and be obese
Nice Video, Can u tell me what is ur take on upper / lower body split? That means every 48 hours a upper body workout with Pull Ups and dips to utilize high frequenzy training for optimal Protein Synthesis. Im currently not sure if i should do 2 Pull and 2 Push session with high volume for a better stimulus and Hypertrophy or utillize High frequenzy with Upper body /Lower body workout every 48 hours.
so, you basically know what you have to do. Doing 2 workouts for the same muscle chain or groups is already great frequency, or enough frequency. Don't be stuck on two workouts a week because another week follows with another 2 workouts, that's 4 instead of 2 (the most common frequency). Between the second workout in the current week and the first in the following week, there are also 3 days, the super-compensation phase is respected again. So train based on that. Hypertrophy is stimulated, the rest, trust me, it is just food, quality and quantity for both food and sleep.
and now you discovered that you didn't do the best thing by being so sore for a few days straight. So, train hard, very hard, but increase the quantity of your food, watch over its quality too, and sleep more. That will make you recover much much faster. Tackle those variables I mentioned so you can fully recover and operate at a high level on the second workout and again on the first workout the following week. Frequency matters and also the level of performance every time you train
Ski gloves that are water proof and warm enough. No need to be water proof if it's wet, but that's what I have. The bars are really really cold, freezing temperatures, so warm gloves that also have a good grip on steel.
Hi lads. It could be interesting to create your week after some point of training experience. And it could be more than 7 days. I do 8 day week. 2 days train all body, split train. Then day to rest, then again 2 days split training and next day full body training and after that 2 days rest. And repeat again.
Hi..... What about number of sets..... Im a beginner with 6 months of training.... My question is... I do around 9 to 10 sets ( 12 reps each) of push ups so i can do variety like dive bombers, pike, declined push ups, diamonds, etc. And i do 3 such push movements a week. I do the same thing with pull ups... 3 days a week.. About 50 pull ups each time... (ladder or normal workout with 2 to 3 min break) Is that too much?
@@OldSchoolCalisthenics Hi Im terribly sorry for the late reply. So this is what I do. I do push movement 3 days a week. ( same goes for pull and leg exercises) If i get 8 hours sleep at night and take 48 hours rest, i dont honestly feel tired. I just fear that maybe i should reduce the vol in terms of sets or reps or instead of 3 times a day, do it thrice... I dont want to screw up mg progress😢 Push : 3 sets of pike pushups ( 10 to 12 reps), 3 sets of declined push ups (10 - 12 reps), 3 sets of archer. Then 1 or 2 sets of dive bombers/ diamonds / knee to elbows (10 - 12 reps... Pull exercise - wide pull ups ( 4 * 8), standard pull ups (4 *8), chin ups ( 4*8) all done using resistance bands (7 to 15 kg resistance) Legs - bulgarian slpit squats (4*15 both legs), hindu squats (4 *50), single leg calf raises (3 *30, both legs) I have started to feel elbow pain after taking pull ups.. So im thinking of reducing it.. And maybe focus a bit more on ring rows.
@@ajithpr4909 What I can recommend is to also do more warm up for the joints, especially during hard exercises. That is why your elbows hurt. You need to warm your upper body up. Rotation, Getting them warm etc. Recommending @TheStrengthSide They have great warm ups
@@Tribalsoul, absolutely, thank you very much. the book is worth every penny. It doesn't discuss pull-ups there, though, that's just an association of mine based on their theory
very very good question and a topic of my video right now. that's the video I am now producing so please stay tuned and you will get your answer in a few days.
is it a burning sensation in the soft spot in front of your inside elbow bone? If so it's probably golfer's elbow. Switching your pulling movements to rings can relieve/avoid this. Also massaging the area(just google videos for golfer's elbow) can help as well. This is not medical advice. If the pain is debilitating or prevents you from using your arm go to the doctor and get it looked at.
I would say mix up the grips and avoid standard pullups as much as you can. I had a very similar problem. It's always in my left arm. I simply just use other grips.
Mate there is a guy on YT who does squat every day with heavy weight and he is currently on 1000+ days Ivan Djuric is the name. If he can do heavy squats every day and have results and recover even after he finish his nightshifts which is awful for body and brain than wee can do def pull ups every day I do 100 pull ups every day and see no problem with recivery
Real knowledge you can't get anywhere! Start re-uploading soon... we all wait for these types of videos
Thanks. I didn't post yet because I work on a new line of eBooks, same names, but very new and upgraded. I finish them this fall and will continue making content like this one
Exactly the video i needed. I was training pull ups almost daily but wasnt feeling stronger now i know why 😂
I'm always sore for several days. I'm stuck in a mindset that if I don't train to, or near failure, I'm not training hard enough. As I've got older, finding the right balance between intensity, volume, and frequency has been extremely difficult. I want to be able to train more frequently but also avoid over-training.
Train near to failure, but watch out how much you push that line. From that point on, you will make more and more damage. All good with that, but can you fully recover in those 3 days? Otherwise, watch over nutrition, amount of calories, quality, sleep, and so on. Those things I talked about in the video are very important
@@OldSchoolCalisthenics thanks
Fantastic information sir, thank you for making this video!!👍👍💯💥
You're welcome
Great video! So I'd assume if you're pullup workouts were lower rep /higher volume workouts, you could recover faster and do more workouts per week correct? I'm trying to decide between 2 pullup workouts per week with higher intensity, or 3 per week with more volume. What are your thoughts on that? I'm sure everyone's different, but it seems like I've read a few times that pullups are different than other exercises and higher volume is best.
You are right. If you want strength only, then 3 and lower volume or intensity overall. For muscles is best 2.
Very useful information. Thanks for sharing it. Love and respect from India 🇮🇳
Thank you, brother
Hey good evening dude nice to hear from you again love your training programs,💪🏈🌈☕🐕🎁🥃❄️💻 happy holidays
Morning 🌞. Thanks a lot. Happy holidays to you too
Pull ups in the snow. Impressive 🏋️♀️
not very different, but the atmosphere is great honestly
Thank you for thorough information. When you say two days of rest, do you mean from the moment your workout has ended, and till the next one (48 hours), or two whole days like training monday, resting tuesday and wednesday, back to training thursday?
From the moment the workout ended. More or less
This channel is one of the best on youtube concerning educational content on calisthenics keep up the good work
I appreciate it so much! New video already in drafts. Will try to post and post. Stay around, thank you again
Hey man! Great video, I appreciate you taking the time to share your knowledge with us man! I do have a quick question; If you are taking your pull ups/chin ups sets to failure, how long do you recommend as a rest period between sets?
I've seen people say 5 minutes minimum, also people saying that 60 or 90 seconds is sufficient and also people saying no more than 3 minutes. Is this a purely personal thing? And does it also depend on whether you're looking for maximum hypertrophy or just strength? I am a beginner and have been doing Calisthenics workouts since late last year. My rep range for pull ups is around 6-10 reps and chin ups is between 8-12 reps.
thank you. late reply, forgot to check older comments. hmm, so, the break between pull-up sets for me go from 1 minute to 2 minutes. if i wanna generate more metabolic stress, then i go with short break. but for muscle building it's fine with 1-2 minutes. it is a personal thing since it all depends how fast you can regenarate atp through glycolysis, how musch glycogen and glucose we have. the endurance is based on this fuel tank. you could rest 2-3 minutes and still be able to attain solid results if you do enough volume to stimulate.
@@OldSchoolCalisthenics No worries on the late response man, appreciate you taking your time to give advice on the matter 🤙
Hi Adrian, hope you are well - thanks for the great videos! My conundrum is the following: I am in my mid-40s and have been doing calisthenics for 3 years. I prefer an upper-lower split, but taking into account recovery, enough volume, and a demanding job, I end up working out every other day. This means if I do upper training on monday, I don’t get back to upper till friday - is this too long a rest for those muscles? (I have considered doing upper on monday, lower on tuesday, rest on wednesday, and upper again on thursday, but I feel I don’t recover as well.) Thanks!
thanks. you must do based on what you feel and what the signals are, 100%. If, for instance, I do my upper body on Monday and feel like after 3 days I am fully up again for another upper body, I hit it a second time that week. The more frequent and volume we basically accumulate in a week, the better the stimulus, the muscles theoretically we influence to adapt and grow. the same with legs and so on. maybe the only exercises i don't recommend doing twice a week are heavy deadlifts and heavy squats due to axial forces that fatigue so much and the other soft tissue around the muscle may require a full week to properly adapt and get better fresh. but i believe you are into calisthenics alone, so it doesn't matter than. worth mentioning nonetheless
@@OldSchoolCalisthenics Thank you for your reply, I appreciate it a lot!
You're welcome
I will stick to bodyweight training forever especially chin ups.Bodyweight training has a unique signaling effect which forces you to stay lean.You can't do 10 strict chin ups and be obese
yes. the physique you can build with bodyweight training has a way of standing out
👌🏽 Good info 💪🏾
Thank Will, I am trying, hopefully my English is decent
Nice Video, Can u tell me what is ur take on upper / lower body split? That means every 48 hours a upper body workout with Pull Ups and dips to utilize high frequenzy training for optimal Protein Synthesis. Im currently not sure if i should do 2 Pull and 2 Push session with high volume for a better stimulus and Hypertrophy or utillize High frequenzy with Upper body /Lower body workout every 48 hours.
so, you basically know what you have to do. Doing 2 workouts for the same muscle chain or groups is already great frequency, or enough frequency. Don't be stuck on two workouts a week because another week follows with another 2 workouts, that's 4 instead of 2 (the most common frequency). Between the second workout in the current week and the first in the following week, there are also 3 days, the super-compensation phase is respected again. So train based on that. Hypertrophy is stimulated, the rest, trust me, it is just food, quality and quantity for both food and sleep.
Usefull info, especially around 7th minute. I thought the more sore I feel after training, the better muscle growth I have.
and now you discovered that you didn't do the best thing by being so sore for a few days straight. So, train hard, very hard, but increase the quantity of your food, watch over its quality too, and sleep more. That will make you recover much much faster. Tackle those variables I mentioned so you can fully recover and operate at a high level on the second workout and again on the first workout the following week. Frequency matters and also the level of performance every time you train
What type of gloves are you using to train outside in the cold?
Ski gloves that are water proof and warm enough. No need to be water proof if it's wet, but that's what I have. The bars are really really cold, freezing temperatures, so warm gloves that also have a good grip on steel.
Hi lads. It could be interesting to create your week after some point of training experience. And it could be more than 7 days. I do 8 day week. 2 days train all body, split train. Then day to rest, then again 2 days split training and next day full body training and after that 2 days rest. And repeat again.
Can i ask what gloves are you using??
Here, ski gloves
@@OldSchoolCalisthenics do they work well on pull up bars?
mine, absolutely. but they have some rubber for better grip
In a nutshell - 2-3, right?
Hi..... What about number of sets..... Im a beginner with 6 months of training....
My question is...
I do around 9 to 10 sets ( 12 reps each) of push ups so i can do variety like dive bombers, pike, declined push ups, diamonds, etc.
And i do 3 such push movements a week.
I do the same thing with pull ups... 3 days a week.. About 50 pull ups each time... (ladder or normal workout with 2 to 3 min break)
Is that too much?
Well, you watched the video. How do you feel? Are you in pain, are you recovered, is your performance very affected compared to your first workout?
@@OldSchoolCalisthenics
Hi
Im terribly sorry for the late reply.
So this is what I do.
I do push movement 3 days a week. ( same goes for pull and leg exercises)
If i get 8 hours sleep at night and take 48 hours rest, i dont honestly feel tired. I just fear that maybe i should reduce the vol in terms of sets or reps or instead of 3 times a day, do it thrice... I dont want to screw up mg progress😢
Push : 3 sets of pike pushups ( 10 to 12 reps), 3 sets of declined push ups (10 - 12 reps), 3 sets of archer. Then 1 or 2 sets of dive bombers/ diamonds / knee to elbows (10 - 12 reps...
Pull exercise - wide pull ups ( 4 * 8), standard pull ups (4 *8), chin ups ( 4*8) all done using resistance bands (7 to 15 kg resistance)
Legs - bulgarian slpit squats (4*15 both legs), hindu squats (4 *50), single leg calf raises (3 *30, both legs)
I have started to feel elbow pain after taking pull ups.. So im thinking of reducing it.. And maybe focus a bit more on ring rows.
Twice a week and harder should work better for hypertrophy. I would add a lot more volume or exercises to the legs
@@OldSchoolCalisthenics
So push, pull, legs, twice a week.
Amp up leg workout.
Got it!
Thank you🥰🥰🥰
@@ajithpr4909 What I can recommend is to also do more warm up for the joints, especially during hard exercises. That is why your elbows hurt. You need to warm your upper body up. Rotation, Getting them warm etc. Recommending @TheStrengthSide They have great warm ups
I'm the 410th person to like this video.
nice book
yes indeed
How many sets and reps
based on fitness level always
What do you call the book ?
Periodization by Tudor Bompa
@@OldSchoolCalisthenics thanks 😊 be good to get a bit more knowledge 👑🐺😊legend keep up the good work very impressive
@@Tribalsoul, absolutely, thank you very much. the book is worth every penny. It doesn't discuss pull-ups there, though, that's just an association of mine based on their theory
Sir, What's the difference between horizontal rows and pull ups? Everyone says different opinion it confused me.
very very good question and a topic of my video right now. that's the video I am now producing so please stay tuned and you will get your answer in a few days.
@@OldSchoolCalisthenics thanks sir
@@gokul_loves_chicken scheduled it for Monday. Done!!!!
@@OldSchoolCalisthenics I will watch it, thanks for inform me sir
@@gokul_loves_chicken sure bro
any tips to heal/prevent inner elbow pain during pull-ups?
I honestly can't help you here. Tough for me to say something productive. This is medical advise, not good at that at all.
is it a burning sensation in the soft spot in front of your inside elbow bone? If so it's probably golfer's elbow. Switching your pulling movements to rings can relieve/avoid this. Also massaging the area(just google videos for golfer's elbow) can help as well. This is not medical advice. If the pain is debilitating or prevents you from using your arm go to the doctor and get it looked at.
I would say mix up the grips and avoid standard pullups as much as you can. I had a very similar problem. It's always in my left arm. I simply just use other grips.
Mate there is a guy on YT who does squat every day with heavy weight and he is currently on 1000+ days Ivan Djuric is the name.
If he can do heavy squats every day and have results and recover even after he finish his nightshifts which is awful for body and brain than wee can do def pull ups every day
I do 100 pull ups every day and see no problem with recivery