Rings Will Humble You!
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- Опубліковано 2 жов 2024
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DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program.
I definitely agree.
Austin you have really good genes and you look better than roiders... FU!
I Love the rings so much, yall should collab! ;)
Vegeta I don’t think Austin Dunham is on roids but it could be very well possible. He weighted like 160 a while ago, and all of sudden he weighs 170 and he never seems to platue. One very inportant thing to keep in mind he barely trains legs and he has narrow hips which explains why he is light. Like, if he actually trained his legs seriously imagine how much heavier he would be.
Swole Team 6 pussy
He started using weights for his legs man.
I'm glad you made this video. It shows you're not a dogmatic lifter who puts down any other form of fitness other than lifting weights.
Arnold Cabiles duuuuuude! I'm in!
...I'm already fat.
Jan Jerman lol of course he is he's become extremely dogmatic against the big 3
Correction - he is against the dogmatic mentality around the Big 3
The big 3 are the only exersizes that count, rings wont get you strong, you only get strong if you perform the big 3, there is no other form of strenght testing than this.
Jay Vincent just trashed me on his LIVE CHAT when I asked him of the significance of RINGS TRAINING for HYPERTROPHY... He said (disrespectfully) that rings are a stupid waste of time as they DO NOT target the desired muscle. 🤦🏻♂️
Ring work is also really good from a mental perspective like it's really meditative. You have to be really focused and really concentrate on what you are doing and keeping full body tension and control everywhere.
unlockthepower that's very true bro. Takes up a lot of mental energy
After a while it becomes almost automatic - like driving a car.
"I have hypermobile elbows. See this? kinda freaky? yeah"
🤮 are your fingers hypermobile aswell ? i see that quite often but this elbow thing dudeee
Aero248 I have hypermobile elbows too
Aero248 lol so scary
"Is this guy natty or is him on rings?"
Rings are the best purchase I've done related to fitness, seconded only by bands. It makes progression for bodyweight WAAAY easier, no need to have a bar on different heights, the only problem is that it's not beginner friendly.
rings can be beginner friendly. it's how you do the exercise that makes rings beginner friendly. for example push-ups: you don't have to put the rings all the way down to do push ups. go in a higher angle to make the push-ups easier. boom, beginner friendly. can't do hanging pull-up, chin-up, etc? put your feet on the ground and do assisted pull-ups to make the exercise easier.
Totally agree, rings and bands I consider an essential piece of equipment for bodyweight training!
@@DevinsCalisthenicswill it increase the bench press?
@@JohnSmith-cz3us It can yes if you are doing ring push ups and dips
In my opinion: Best tools for maximum gains while keeping it minimalistic and simple.
Upper body = Gymnastic Rings
Lower body = Weighted Barbells
Definetly agree
What about the mid and rear delt
@@KurokamiNajimi you can do those with rings as well. Do ring face pulls.
@@jaiden7761 Does that really work the mid delt though as good as say lateral and lu raises? Even the front delt I’d say would be a bit lacking, maybe not visually but in terms of reaching your max potential you need that OHP
@@KurokamiNajimi Then why not combine both rings and weight training
The craziest part is that real gymnastics rings are much much harder. The length of the straps makes a huge difference. Try going out to a gymnastics gym and feel the difference. It's humbling man
Vadim Ayzenshtat Yeah I can only imagine, must be way more unstable
I am gymnast. An iron cross for 2 seconds took me 4 years to learn. Back then I tried an iron cross on fitness rings in my backyard and could do it nearly imediately. Then I went back to my gymnastic gym and I couldnt do it at all because i was a few years away from doing it on competitiom rings.
I played college ball and was pretty strong and athletic... The Rings exposed my utter lack of true coordination. At 6'4 333 I'm 💯% on board. Never had my entire shoulder area hurt so good.
That's why gymnasts are so jacked. It's not the heavy weights but the stabilization of the body.
dont forget the weighted stretch
And repeated controlled negatives.
It's also because the average gymnastic athlete train 4-6 hours.
Right!
Like doing dips)
@@Jack-zj1ug if you aren''t required to train 4-6 hrs, you're not a gymanstic athlete. lol.
Alex ending 2017 strong damn
I agree with the bicep thing. I love that you have to use a hollow body, the rings move with you, they’re cheap and you’re NEVER too strong for them.
"everybody thinks they're strong, until they get on the gymnastics rings"
-Noe, 2019
"Everybody gangsta till the rings start shaking"
@@EliotKiti 😂😂😂
@@EliotKiti lol
How did you feel when you first started using rings??? Would love to hear your experiences!
AlphaDestiny I'm not there yet. Maybe in a few years.
AlphaDestiny not as humbled as i expected,maybe cause im 155lbs,im a novice on weights,i can only floor press 155(using your novice program currently)but on my first time on rings i did 8 strict dips with good form and no shaking
Push ups on rings the first time were surprisingly easy as were inverted rows but pull ups, dips, muscle ups etc are way harder and forget about stuff like the iron cross!
AlphaDestiny Shaking... You feel that if not done well, it can be very dangerous for the joints.
The first time i got on rings i started shaking like crazy and fell
Totally agree, I did gymnastics over 20 years ago, just tried working on rings again this year, even a simple muscle up was impossible for me, great video
Just ordered my rings, I’m terrified 😔
Some of the strongest old time strongmen swore by gymnastic training
Man, a collab with Daniel from fitnessfaqs would be rad
He is the reason I am buying rings haha!
Defkalion Dimos would love to
:D
Take advantage of your freakyness and put those elbows on the grappling mat. You’re basically immune to a number of the bread and butter upper body submissions. It’s also fun and a great way to knock out your cardio and conditioning.
Straight arm work is what build big biceps, that’s why all male gymnasts has freaky huge biceps
Man, only brave people attemps to train with rings, they're like a gunshot on the ego, awesome!
Do one interview with Austin Dunham just like what you did with Pete Rubish Alex. A lot of guys will learn a lot about calisthenics if you make that video.
Totally down
@@AlexLeonidas It didn't work out? A new collab would be nice
Hey alex when you talk about a lift thats not so popular (like the pelican curl) could you put a picture of someone doing it or show a video so people know what you are talking about
Neki Jopa yeah I'll do that next time. This vid was just a basic discussion about rings nothing too professional
Neki Jopa
Look up garage gymnasts he got a whole video on it
Im done with weight training, i train for all around ability, sort of like an mma fighter or soldier. The fact is when shit hits the fan huge muscle arent going to help me in little to no way.
huge guys often forget endurance/stamina. Boxers runs more than they are doing strength training. If you are gassed all those muscles wouldn't help you at all
Actually there are pros and cons for either. Generally being all around athletic and agile like a gymnast/MMArtist is best. But some rare situations require freakish strength. Trapped under rubble or trees, vehicles, or need to save people trapped in burning building. Move objects certain distances like farmers, etc.
Then again we can have the best of both world's by remaining agile but relying on our brains (developed machines) and physics to do the truly heavy lifting.
@@Un1234l that's where adrenaline comes into play in those situations. Average human beings able to lift unreal weight if the body is in a fight or flight response and adrenaline rushes through the body.
Well, they will help you last longer if you're starving. If you can't eat, all that muscle is food for your body!
To be fair Alex, it's all about specificity of training. So even though someone is jacked, it doesn't mean that they would be able perform on rings. It's not the same movement at all. Bars are rigid and a completely different beast compared to rings, so being humbled by a movement pattern that you have never done doesn't really mean much.
Dominika Slovakia meh it means a lot of you're stupid strong at weighted bodyweight stuff. I dip 225 and have trouble doing basic ring support with locked arms. It's a big shocker lol
Alex, don’t snap your elbows up trying to be a gymnast... seems like a dangerous combo!
akowned1 this comment cracked me up so much 😂😂😂😂
Hello Alex glad to see you doing rings. Pls share the exericses, how you incorporate them with weightlifitng, splits, etc. I've had about 3 years now of doing rings "seriously", in combination with weights. Here's my feedback...really curious your thoughts and how your body reacts:
1. AFter the initial stabiliziation (several weeks to months), rings become "less challenging". There was this term "micro occislation" (marketing term used by tnation) but it's kind of accurate, you're shaking everywhere becasue you're not used to the movement. After a while your CNS learns it, and i do NOT think simply holding yourself stable will cause any significant hypertrophy gains. Yes, itw ill make you better at doing a hold but that is from neural efficiency...i'm not sure if the tissue will hypertrophy.
2. Rings are incredible for shoulder joints. Even doing thigns like tucked 360s (Moving from hang to front lever to inverted hang to back lever), it gets every nice and pumped and great for shoulder joint. I feel much more stable after doing that.
3. There is an interesting effect ont he nervous system. I dont' knwo if it's good or bad. But when you focus on weights solely..you tend to get great hypertrophy gains. WHen you combine with rings, sometiems your body "burns out". I went from being very juicy/"Jacked" to more "shredded" but very stringy. Diet might be a factor..but i could feel my body being less "large". YOu move around with ease...gymansts move very well and rings will make your posture and body language graceful which is great.
4. I'm very curious about your hypertrophy effects. For me, i noticed a direct corrleation between increasing performance on the main compounds (heavy lifts done more powerfully, more volume) and muscle gains. WIth rings...i worked to a bent arm cross (yes not iron cross), stradle lever etc...and it was hard to tell. The less my body weighted the EASIER these cool moves became. Yet i was not exactly building muscle tissue.
Anyways long comment but some feedback here. PLs stick with rings and post more...i would love to see how your body responds to it (especaily now you're "cuttign").
Ryan Connor I appreciate the feedback Ryan!
People think muscle ups are hard, but my boi Brandon Wynn out here doin em with straight arms like a reverse fly! He's an Olympic gymnast that somehow finds time to occasionally upload very informative videos on yt. Highly recomend him to anyone curious about gymnastics.
Completely agree I work at a PT clinic and this gymnastic who's in high school comes for therapy and he's huge like delt pop out of his clothes, he has a hard muscle full look , he never lifted a weight once
So Alex, what exercises would you recommend for noobs on rings. I use them for weighted Chins and leg raises currently. I guess muscle ups would be the best move to practice next??
Soul Fly make sure you tape your wrists for ring muscle ups or they'll rub you raw! I'd say practice the dip support position, even doing leg raises here into the L sit position. Pull ups, dips, and push ups are all good, and for the false grip practice inverted ring rows with a false grip to build it up, you can do it with pull ups too.
Nice Alex, sounds like you're gaining some good insights into the nature and benefits of ring training.
Imo, ring dips are the optimal variation for weighted dips because the rings conform to your range of motion rather than the other way around and when you add weight to ring dips the weight actually helps stabilize you more on the rings.
I'd say work a lot of 360 pulls (straight arm pull through front lever position, through back lever position, down to German hang, then pull all the way back through - you can tuck your legs or whatever you need to do to get through, but keep the arms locked out).
I've worked out at a large number of gyms and have never seen a ring setup. Also I live in an apartment, so I don't really have the space for a squat rack to set up rings nor do I have a ceiling sturdy enough to support rings. I know this because I can hear the muffled conversations of my neighbors above me. I've always wanted to try rings.
You gonna be putting up a training video with rings soon then?
Interested to see the exercises your doing that are gonna grow ur biceps!
For sure
yo alex, very true rings are the single best piece of equiptment for upperbody strength, and i think ur one of the first non gymnastics youtube fitness people who understands that gymnasts huge bicep are an adaptation to protect the elbow joint and are mainly build without bending the elbows...My advice to you and your viewers is be very careful when aproaching straight arm strength training...like all very effective trainingmethods it poses risks when applied in the wrong dose...definetly take ur time and choose your goals wisely...an iron cross or maltese is maybe not impossible to learn as an adult but it takes years of commitment and are just not realistic nor good goals for recreational guys...i would suggest to start with lever progressions ,handstands(on the floor) muscle ups ,shoulder stands lsits and various hangs and supports+ play around and have fun!
hope that helps someone;)
sehr niedrich Yes!
sehr niedrich е р
It's very hard man
I have just received my wooden rings
Decided to start training for the iron cross. 65kg bw, 52kg pullup, 90kg dip, 5 sec full planche. Did my first ever ring workout today, just the basics, dips and some straight arm holds. Felt like a complete beginner, got my ass absolutely destroyed by some rings. NO JOKE
Hollow body in gymnastics is exactly why a bench press doesn’t translate onto bodyweight movements such as planche or back lever, as opposed to benching you need a protracted scapula too, in my gymnastics training that has been the main factor that stops my progress, I’m telling you, for pushing movements, protraction protraction protraction, and for pulling movements IE front lever, retraction retraction retraction, all day!
Watching September 2020, cheers dude.
Did you upload the Kilo video by mistake ? just watched it till the end and wanted to comment when I noticed its gone lol...great vid man!
Alex, i'm getting close to achieving this. I'll keep trying. Have a Merry Christmas, bro!🎄👍🙌
Alex, blink twice if your account has been hacked.
Dan Jeong Conditioning made a video not so long ago on straight bicep exercises on rings. He has big arms to show for it too.
Yeah man, I love Dan's content
I'm humbled as fuck man. Ring dips are soooo difficult to do with clean form for reasonable volume
When doing farmer walks on off day for GPP, is it going to be heavy farmer walks or light? And should it be 30-45 or over a minute thanks Bro enjoying the content
Rings on a daily basis baby please.
Saluted.
where is the kilogram mindset video? did you delete it?
Jay Adam I think that was a scheduled video that he didn’t mean to have uploaded.
The most humbling experience of my freaking life ... I was shaking like a little bitch 🤦🏿♂️
And my max Bench 410
Max squat 510
Deadlift 605
And I can’t even do a one freaking dip on a ring 🤦🏿♂️
What is life
Im looking forward to every second of your yourney
I can 15-20 regular dips while laughing. It’s easy. But on rings, hooooly shit. I can do like 8. And it’s really hard. Specially when you rotate your arm out on the top. Specially the other movements. Even the (i forgot the name) dip position and you are holding yourself on the top. I can do like 10-12 seconds hold.
My goal for 2017 is to get my bench to 225. 5 more pounds to go big dogs
me me big boy same m8, I got 10kg ;( but I can make it because my progress is crazy atm
me me big boy nice my goal is 280lbs
225 for 10 reps or just 1?
Paul Gogu 1
Paul Gogu I'm 13 but before you start doing the little joke "oh I bench 500 and I'm an embryo" or whatever just consider I've been training for a year and a half, I'm 160lbs and I have super short arms
Alex, Rack Pulls got my Deadlift up to 415lbs!!!!
you must have been bad through the top portion of the pull.
I need help guys, i stopped training for about 2 months personal reasons, last monday i started to lift again, i took it very easy and light (squat 60kg,bench 50kg) etc.
3rd day of trainig i started to warm up my hips to begin deadlifting, i did some bodyweight squats and felt this weird pain in my lowerback, i knew it was no good so i did some cardio (bicycle) for 10 minutes and went home.
Now my lowerback hurts like a mfker, whenever i sit down for a litle while and stand up it hurts alot i even have hard time walking. Today i feel a litle bit better but still the pain is there. Anyone that can help me with this?? Please it would mean alot.
Thanks!!
Yeah rings are really hard, I can do 8 push up on the floor with perfect form and controlled but on the rings 1 can do only 4 and on the second set 1 can do only 2. Also i just got my rings today so my ring push ups will improve...... eventually, I just hope that I can get rid my fat with rings and build strength.
And did you do it
@@watsinurfreezer8789 I was 79 kg and now I'm 70 kg.
@@blasterdarkness5649 are you stronger now what movements did you achieve
@@watsinurfreezer8789 not much I'm afraid. I kinda neglected my training and that's why I didn't improve much
Edit: I mistyped kinda
@@blasterdarkness5649 keep going
If weighted bar dips hurt my shoulder should I stick to weighted ring dips. Though I've done more rings in my time so maybe my body just has to adjuat
Rings will humble any man
Could you put out a video discussing gains from high rep calisthenics vs. rings? I’d be curious to see that. Are there any major differences in the type of gains? Etc
Yo alex, quick question.
If I love lifting heavy would it be wise to do 20×5 with like 30 second to 1minute rest periods on volume days?
Also can Novices implement this?
Thanks man I appreciate all your advice!
Do you think that zeercher deadlifts will build your abs and core, and that they would help prevent injuries retaining to the abdominal area?
My exam is done! Just got NE 2018 gonna be a BIG year :D
If you want to make consistent progress on the rings, train those extended positions directly. That's top support hold, and false grip hang, and watch your strength transform. And pro tip: anchor the straps wider apart. The position demands way more stability, and it will take your control over the rings to a whole other level
can you elaborate on the last part, id like to progress reliably on ring dips but its too unstable as it is
ive also heard hanging them closer to the anchor point helps w stability
@@gischalav yes, hanging them closer together helps a lot towards making them more stable. Slightly closer than shoulder width is good. However, you'll benefit significantly more from shortening the straps to adjust stability.
You also want to make sure you're doing the top support correctly. That's pushing tall through the rings, elbows fully extended, and rings turned out. Keep full body tension as well, and then progress the exercise as you improve
@@esihlesaunders6023 i will attempt since this is only way i can do weighted dips on my setup atm.thanks
Weighed Ring Dips ftw! Super vidéo mec, comme toujours.
AlphaDestiny Beginner program on rings soon ? How to incorporate into full body weight workouts - off days, or beginning or end of workout , or superset with weighted exercises ??
Yo Adi Gillespie is great at calisthenics. Check him out brother
Including but not limited to wedding rings.
First time I see you talking about calisthenics since that pullup video. Calisthenics is the shit. Rings are the shit.
rings arnt that hard for me. even when i lock out. although i dont like doing that. to be fair i am only 160 at 6 foot. yes i am small :(
Saying rings aren't hard for you makes no sense. Wherever you are there is probably a harder exercise that you aren't doing.
Great video!
I can do 12 hollow body dips in bars, and 3 on rings :( too weak so now I only train with rings, but feel bars very weird right now
I used to do gymnastics for 4 years and solely did rings. I noticed after I stopped the sport and ring work all together despite doing lots of curls my biceps shrunk and my arm size stayed the same. My tri's got bigger from benching and dips yet the biceps shrunk... I think the iron cross is the best for biceps as well as maltese and back lever. However, these movements can be replicated on cable machines.
Hey
SEAN!!!! I knew you watched AlphaDestiny when I got into him this summer. I remember seeing you do Jefferson Deadlifts and GHR with bands.
Lol just got my rings in the mail today, Nice shirt MasaAllah
What do you think would be the best way to incorporate ring training into a conjugate style program?
Just started using my rings since it arrived today, and holy shit cant believe im this weak at holding a static dip hold 😂😂😂
Hey man that's awesome. Another move that I suggest that will probably rip your biceps are the straight bar hefesto, and the ring Entrada de Angel. hahaha get swole :)
With this video we will slowly start to see these different worlds colliding :D MOVEMENT BABY.
Yo Alex, your caption font looks just like the caption font that's frequently used for Anime... was that intentional? lol
No, I have UA-cam captions off my man.
Sp Ad Thanks bro
yo alex, its known that with straight bar dips only 1/4 of people have the anthropometry to do them, however is this still an issue with ring dips or is that issue gone.
Iyaq 123 I find a lot of people who experience pain on the straight bars get less pain with rings
What was the higher body fat video about I didnt get to watch it
Meh, I was a calisthenics guy for years before getting into weights 2 years ago, calisthenics even the advanced stuff, didn’t do anything for me in terms physique and muscle.. and I was surprised at how weak my maximal strength was, I thought I was stronger since I used to bust out one arm chins and one arm pushups, when under the bar struggled to bench 135 for 10..squat and deadlifting forget it..embarrassing.
you sucked because different modalities cause different neurological stimuli/adaptations. if your body doesn't know how to bench press yet you cannot express your strength. it takes some time adapting to the new training principles before any carryover shows. i used to do lots of calisthenics and the first time i benched, my bw(75KGSback then) felt lie a piece of cake. of course its noting impressive but knowing that people can very rarey bench their BW the first time they weight train, made me very happy and kept me motivated!
Alex will be freaky at 160ish. Looking forward to seeing the results.
Donneal Hyde he will look small in clothes but crazy without one
Donneal Hyde yeah im curious to see a shredded roid destiny. If he's natty he'll probably look like shit lol
Try ring turnouts static holds for time.
Eric Hill yeah it's rough
I've done dips with 115lbs for reps but when I tried using rings, I couldn't do more than 2 BW dips due to stabilization.
Alex i would not recommend going to low 160s....im 5'8, used to be 185 and got down to 170. Thats lean enough man i wouldnt go lower. 160s is way too low IMO
What rings did you purchase and where? I'm interested homie
Those lockout isometrics are insane for building definition
Hey Alex Why did you remove your video "Was i wrong about higher bodyfat"?
Got my reasons
Hey Alex, doing heavy pulls has made my back explode in size. The problem is my front side.... what is the equivalent of heavy pulling for the chest?
The secret is floor pressing medium sized BBW's for reps
Tmapples Gaming I like pause bench, deep db press, and weighted dips for chest
Tmapples Gaming Weighted Dips have a special place in my heart.
Will you do a bench press PR before 2018?
Cutting to 160?!?
T Stacks
I also didnt believe what I was hearing.. think he made a mistake
T Stacks Gonna shoot for low 160s. Although if I look really cut before that I may stop earlier. I'll calibrate
AlphaDestiny
Naah man, If I were you I wouldnt go below 170. You already look lean now..
You ll have to work on your false grip also , great video , can you do slow muscle.ups on rings ?
Doing a cut to low 160s? Alex what has happened to you? why the fuck would you do that??? goes against everything you preach. I'm walking around all fluffy now cause of you and it's changed everything for me. why u do this
Randy Boudreau to be better at bodyweight movements. Don't get me wrong I love higher bf for looking swole and I will always stand by it. But I can't excel being this heavy for my height
don't be a follower bro. if your goals don't involve great calisthenics performance, keep on bear mode while maintaining your pullups and dips, if your reps/weight drop dramaticlly on those it means you' re becoming a kodiak bear and you need to re-assess things :P
Alex, what happened to the Dirty Bulking video? I was halfway through it and fully engaged lol.
You should try banded ring-push ups, alex. I'd bet u would like it. Hold the bands and put it across your neck, that way u get some neck training in aswell ;D
Dannynorw sounds insanely difficult
Why do you keep removing videos minutes after you upload them?
Got my reasons
AlphaDestiny , I understand, I thought it was a youtube error.
7.38 at 2x speed
Man, thanks you
Hi Alex, I have a suggestion to your novice program. I've been on it for a while now and it is great, but I cut out the tricep extensions from your program and my triceps actually got bigger and my bench press increased by doing it. I think the tricep extensions in your program will cause you to overwork the muscle and just impair recovery. Lets say you are doing B A B. This entails 21 sets of presses in ONE week, 6 of those sets are closegrip benching which directly hammers all three heads of the triceps. This is far more than enough volume to stimulate optimal growth for your triceps. Just my input on your novice program, I agree with the curls but I think the tricep extensions are a waste of time in your program.
Triceps: 18-21 sets per week without extensions
Biceps: 11-13 sets per week without curls
Keep the curls in your program, but remove the tricep extensions, I think they are redundant imo
ive been working out with rings for about a month im so happy with the progression im seeing already! ive started eating right and using the rings every day although now my exercises are getting more difficult and i can def feel them a lot more now i went from 150 pounds to 165 pounds im 6"3
Weighted ring push-ups are very underrated for chest size. I do these feet elevated with a 40-60 lb vest and my chest has taken off. Alex give these a shot
austin slater yeah those are excellent you can also squeeze the pecs nicely and rotate your hands
You are most innovative/out of the box fucking thinking of all fitness youtubers. Respect.
Alex what do you think of the earthquake bar (bench press, OH press etc) to get better on rings?
SInce you experiment with higher frequency/bulgarian like set ups,you may wanna look at Leeman's old logs on t nation.He used to squat or bench 1-2 weeks straight every day taking a week or 2 off afterwards.He mentioned that that got him incredibly strong but had to stop due to getting injured to frequently.It's an interesting read
Alex I believe strength X endurance is the ultimate 'alpha' aspect rather than brute strength ect. Let me explain why:
- To have great endurance your body is usually around 12% fat which is imo around the optimal range (give or take depending on the person) as test and other hormones are in the ideal bodyfat to work the most effective and efficiently, this or proven in studies and also you can still be jacked with muscle so win win.
- Back years ago the alpha male would have been considered the guy who could hunt the greatest and or could survive/win a battle ect. Well the guys who had the best bodyweight strength ratio and endurance would have been that guy.
- One of the reasons we are still around today and not neanderthals is because of our endurance.
- Girls love it, yes with a shirt on its not as obvious but if you build a nice horseshoe then it isn't as bad as people make out.
This is the most sane I have ever seen of you. No joke, rings have brought you in to reality