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@FitnessFAQs9 ай бұрын
Me watching as if I'm gonna casually pull out 8-15 at a time
@asmitoshshinde9 ай бұрын
If you start to train pull-ups and stay lean, bodyweight pull-ups will get pretty easy. You can also just do 8 or maybe 10 but 15 aren't always necessary.
@andi86549 ай бұрын
Or you can try to master weighted pull up, where you bias more strength gains, and soon bodyweight pull up will be a piece of cake
@andi86549 ай бұрын
I can't even do a single one.. Still working on my first rep.. And I'm like on 25% bodyfat
@mohammedrishan80769 ай бұрын
You will one day. Keep grinding.
@adwaitbhandari10429 ай бұрын
I used to go 8-10 in one go but now I have fucked up my back so I quit working out xD
@asmitoshshinde9 ай бұрын
Bro, I got a dessert gut, all my pull up sets are strength sets
@oaschbeidl9 ай бұрын
That makes the two of us
@akbarumar13828 ай бұрын
Same I got the pecan pie and whole milk gut going. Bands brotha... Bands.
@bobbybush17508 ай бұрын
@@sludgerat666 maybe the bike or swimming pool if they're too big. Dont want them to hurt their knees.
@geyonnijames70784 ай бұрын
use bands
@sexmansex47764 ай бұрын
I think this is the best calisthenics channel. Look at his advices man.
@canyoldas28559 ай бұрын
Wow usually i would not comment, but this EXACTLY my schedule and I always felt it keeps you progressing continuously most of the time. i cannot emphasize neough how your statement is on point. Being a dad means unfortunately i had to start again once in a while after some non training times with kids being constantly ill thoughout winter and such. But this protocol as such always worked best. Thanks for incredible advice throughout the years.
@emmp67999 ай бұрын
can we say the same thing about dips?
@erdal23569 ай бұрын
@@erdal2356 probably
@EI_Greko9 ай бұрын
Describe your whole weekly workout of all exercises.
@jakemccoy4 ай бұрын
Daniel you really are a blessing
@idrissawane20599 ай бұрын
I’m 4 years in the gym can do 26 straight pull-ups. This is hands down the best pull-up progress advice out there
@aliyaspahic7 ай бұрын
It's probably the best long-term way to train. Saves your joints and still builds size over time.
@dope.dialectics7 ай бұрын
I like to do a third day with weighted chins for the extra bicep pump
@boomey1069 ай бұрын
1 day Rings pullups 5*5 @20kg 2.30 rest 1 day neutral pullups 4*8 @10kg 2 rest 1 day regular pullups 4*10 bodyweight 1.30 rest These are included in my weekly workouts
@lordofsynth9 ай бұрын
So 5*5 meaning is 5 reps for 5 set or m i wrong?
@nolyaqn8 ай бұрын
@@nolyaqn yes 5 reps for 5 sets with 2:30 minutes of rest between each set
@lordofsynth8 ай бұрын
One of the best calisthenics channels on KZhead. I have learned so much from your channel. 🙌👊
@juliuscampbell86069 ай бұрын
Thanks for your advice :)
@Yogiritakatou89 ай бұрын
I love ring pull ups and dips. I might be becoming a calisthenics guy lol
@knyghtkrawlr9 ай бұрын
I recommend your channel all the time because you're the best
@TheBanhagel4 ай бұрын
You are my guide in fitness journey since 3 years. Thanks 👍
@simplygamer86208 ай бұрын
That's what i needed, this is really helpful
@officiallolbg8 ай бұрын
Great advice! I train very similarly to this and i'm progressing pretty smoothly. For anyone wondering on my heavy days I do weighted pullups 3x5-8 and weighted wide pullups 3x5-8 and on my volume days I do weighted neutral pullups (which is generally stronger for most people) 4x8-12 and weighted wide neutral pullups for the same 4x8-12 as well. for anyone who cant do a lot of pullups substitute the volume workouts with lat pull downs until your pullup numbers go up
@fuego20029 ай бұрын
Hey man Ive been at the gym for 3 months now but I started getting into hybrid calisthenics....do you have any pull, push workouts?
@captain_fiji24039 ай бұрын
@@captain_fiji2403 I haven't trained push pull legs personally I believe and it didn't work to well for me at the time, but It can be effective if you enjoy training push pull legs better than other splits (I personally didn't). As a beginner i'd recommend fullbody 3x a week tbh to get an extra training stimulus each week, your body can make rapid changes I wish I could take advantage now at my lifting journey but again if you enjoy push pull legs here is what i'd recommend for you... Sun - Heavy Push 1. (Favorite horizontal compound push exercise, either bench, weighted pushups, dips ect.) 3x5-8 start with sets of 5 and each week come back and add a rep until you're at 3x8 then week 5 go back to 3x5 and add 10lbs. this is called double progression and I still use this as an intermediate lifter so it will last you a long time and whenever I write something like 3x3-6 or 4x8-12 I mean for you to use double progression 2. (Favorite vertical push exercise, pike pushups, barbell ohp, dumbbell ohp ect) 3x5-8 3. (Either second favorite horizontal or vertical push exercise. I recommend choosing a vertical if you want to maximize looking big in your everyday clothes or push if you care more about you horizontal push performance and chest size) 3x5-8 4. rope pushdowns 3x8-12 5. dumbbell overhead extensions 3x8-12 6.weighted crunches (or normal if you can't do weighted yet) 3x8-12 Mon - Heavy Pull 1. (Current pullup progression, don't worry if you can't do full pullups yet if you're on negatives remember to control as much as possible) 3x5-8 2. (Favorite Horizontal Pull, barbell bent over rows, pendlay row, dumbbell rows ect) 3x8-12 3. Lat Pulldowns 3x5-8 4. Barbell Curls 3x5-8 5. Dumbbell Curls 3x8-12 6. Dumbbell Sidebends 3x8-12 Tuesday - Heavy Legs 1. (Favorite Squat Variation) 3x5-8 2. RDLS (I like and use romanian deadlifts myself because it builds the hamstrings glutes and lower back better than the deadlift, it's safer than the deadlift and has a 1 to 1 carryover to the deadlift as well) 3x5-8 3. (Favorite weighted single leg squat variation) 3x8-12 4. Dumbbell RDLS 3x8-12 5. Leg Extensions 3x8-12 6. Leg Curls 3x8-12 Wed- Rest go on a walk or do light cardio to recover and get the blood flowing through the body Thurs - Volume Upper 1. (Favorite Horizontal Push Exercise) 4x8-12 2. (Favorite Vertical Push Exercise) 4x8-12 3. (Either favorite horizontal or vertical push) 4x8-12 4. Overhead dumbbell extensions 4x10-15 5. Rope Pushdowns 4x20-25 6. Crunches 4x20-25 Friday - Volume Pull 1. Lat Pulldowns 4x10-15 2. (Favorite Horizontal Pull Exercise) 4x8-12 3. Neutral Grip Lat Pulldowns 4x8-12 4. Dumbbell Curls 4x10-15 5. Hammer Curls 4x8-12 6. Dumbbell Sidebends 4x20-25 Saturday - Volume Legs 1. (Favorite Squat Variation) 4x8-12 2. RDLS 4x8-12 3. (Favorite Single Leg Squat Variation) 4x8-12 4. Dumbbelll RDLS (4x20-25) 5. Leg Extensions 4x20-25 6. Leg Curls 4x20-25 so this is what i'd recommend to you. lmk if you have any questions and remember to not ego lift. the focus of this program is long term progression so you don't want to choose weight that is near failure to start off with. choose a weight that you can feel the muscle working with good form and as the months go by you will quickly get stronger and stronger and if you are in a calorie surplus and sleep enough I could see this working for you for around a year which will build a lot of mass and strength. As you begin to be able to do weighted pullups you can swap out the lat pulldowns for more pullup work on the volume days. as you can see there is only one rest day with this split so if you want the full body 3x a week which will give you more training stimulus and more rest lmk i'll be happy to make that for you as well. and again if you have any concerns pls lmk bro sorry it took so long for me to reply i was on vacation.
@fuego20028 ай бұрын
Always brilliant videos!!! Wish we’d had your information years ago!!!
@Asdfbedffhdsxe3459 ай бұрын
I literally JUST started doing this (I realised that always doing max strenght wasnt ideal when I started plateauing) and I immediately saw progress. Wish you made this vid earlier😂
@matemindak3849 ай бұрын
I love this advice
@headicuss9 ай бұрын
Solid advice
@nathaniel51519 ай бұрын
Well said👏
@andreasmichailov9 ай бұрын
I currently do pullups everyday, but I am open to switching things up and trying out this workout.
@jakemccoy4 ай бұрын
Agree 💯 exactly what I'm doing for a long time and works 👍💪🏻
@anvayashakti23749 ай бұрын
Great advice
@omkar86929 ай бұрын
New subscriber here! Thanks for the posting
@RockyTucsonPaik9 ай бұрын
Gold Daniel San! Gold!!! 👍💪💪
@rorymagnatheredking6 ай бұрын
This is how I train my whole body. One day it’s all about the reps, the other day it’s all about the strength. Stay Focused!
@focusedallday56207 ай бұрын
I actually do this, and I didn’t think it was a good idea cuz I don’t know much yet but cuz I found this and you said what you said I feel confident in myself and the workouts so thanks g 🔊
@Mexicankratos779 ай бұрын
Thank you so much
@Vynestik9 ай бұрын
estou com 3 meses de academia, nunca tinha tentado essas puxadas, essa semana eu tentei e fiz 2 completas e mais umas 3 pela metade, com 2 dias depois tentei de novo e já conseguir 4 completo, tenho 33 anos 1,83 de altura e peso 73,60kg.
@ebesonsouza89609 ай бұрын
Thanks Daniel
@damonm41569 ай бұрын
Great advice. Is this rep routine covered in the Body By Rings programme?
@mrsamlarge7 ай бұрын
I would definitely add a day where after a aerobic workout (run, cycling) I would some explosive chest pulls and clap push
@vyron20809 ай бұрын
I make Monday: PR attempt day weighted pull ups. Wednesday: Volume day 3x 8-12 reps. Friday: Strength day: 5x5 reps.
@emadkafaji29186 ай бұрын
I just unlocked pull ups but can only do like 3 before i need to rest😅
@kashiro24928 ай бұрын
go forward. ! every month you can do 2-3 more until you can do 20
@masterpaine43958 ай бұрын
@masterpaine4395 I'm going to the gym today goal is 5
@kashiro24928 ай бұрын
It will benefit with all compound exercises right?
@sabasotkilava34939 ай бұрын
Yeah I will try it on my pushups to check
@thunderred52639 ай бұрын
2 sessions a week, one light one heavy works for pretty much any movement
@mrnaizguy9 ай бұрын
Before I just did 2 sets of max pusups daily that also worked
@thunderred52639 ай бұрын
Yep. Dr Mike Israetel of Renaissance Periodization also talks about this.
@cybervoid84429 ай бұрын
I'm gonna try two days strength and one day blasting fuck ton of reps, per week. We should stop dogmatizing high reps. Let's see how it goes...
@onurozen16838 ай бұрын
I hope someday you interview Dr Mike Isratel about how to improve pullups and using weight to build strength for calisthenics
@DarthNoshitam9 ай бұрын
He has already done an interview with Dr Mike
@cybervoid84429 ай бұрын
If you just train to failure and have intensity you get both hypotrophy and strength and you only need 1-2 sets
@julianmorales31009 ай бұрын
Could you apply this to push-ups and squats as well?
@jonaslokensgard52978 ай бұрын
All my hypertrophy sets are strength sets (i can only do 7 pull ups) 😮💨
@sathyakummarapurugu46459 ай бұрын
You know how i realize ive made progress in the past year? I look at what hes doing and im like “yea ok that sounds good”
@Yoyoman-pe3ok8 ай бұрын
1 set to positive and negative failure per week and I broke through my plateau.
@camronrubin85999 ай бұрын
I go as heavy as I can for 4 reps, but it would be a good idea to train for strength and hypertrophy
@hagiuarmando23429 ай бұрын
For calisthenics training, what initial weight equipment would you recommend for training strength?
@DanRalley7 ай бұрын
So should we change the hybrid programming to reflect your updated opinion?
@embersandash9 ай бұрын
That's what I'm doing for all my main movements. Bench 5x5 and 3x10 + back off set, squat 4x6 and 3x8 and pull ups 3x6 and 3x8 + 3x amrap without weight on both days.
@joshmoronstein9 ай бұрын
I do once a week, but I hit heavy wheight low rep, then tapper down with supplementary set. I go down 10 lbs at a time for each set until I can't do any reps on the lowest weight. I also burn out on each supplementary set. Usually, about 15-25 burnouts in total.
@theresponsibility34259 ай бұрын
Any tips on how to start doing these. I could barely do even one and not sure how to get the reps and techique better.
@samirfakhri3755 ай бұрын
That's exactly what I ve been doing except for my 5 sets. Seeing amazing gains after I ditched cables
@vacinadefrangoedurateston25329 ай бұрын
Couldn't that be too little weekly volume for strength and size gains? Anyone got some reflections or tips on that?
@louispeeters11519 ай бұрын
Idk, its hard to compare with smth. But i did like 4 days with 10+ sets each.. have had a results in strength and reps, but maybe it's too much, and i could have more results..🤨
@bjornjurgensen94289 ай бұрын
Not for one movement. You don't need much volume for Improvement. Try his recommendation of 3 sets per session 2x per week and keep the intensity high. You can also do something like 5 sets 4x per week but only very short term and than you cant go with high intensityand should leave reps in reserve otherwise you will have problems with recovery and Improvement long term
@hoid10649 ай бұрын
@@hoid1064 ok, thanks for your thoughts man! I'll be sure to try it out
@louispeeters11519 ай бұрын
can do this on rest days from the 3x per week pushups? ty
@johnjay74458 ай бұрын
I do pullups+variations 6-7 days a week
@ViralVibes611228 ай бұрын
Would you do these two pull up variations on say a back day, and therefore have two back days in a week or as a one off set while training other muscle groups? I'd love to really get back into training when my shoulder heals up but the most I could train in a week is 3x.
@vojislavl66658 ай бұрын
new research show 5-8/5-10 reps to failure on a set is best for hypertrophy, which means in this case for strength sets stay between 3-5 reps per set, and for hypertrophy pick a weight(can be body weight) you can’t do more than max 8 reps
@arnovereecken22618 ай бұрын
Why did I never thought of this...
@prvtthd4019 ай бұрын
how often should I switch between doing ring pullups and bar variations?
@valen51889 ай бұрын
I do assisted dips and pull ups one right after the other 3 times a week with ALOT of reps and 5 sets. I've seen gains faster than heavy lifting because you burn fat faster I've noticed. Definitely stronger after the first week of trying these
@LionGrowl9 ай бұрын
How many sets and reps of rows and/or other back exercises on those two days?
@danielvinokurov70679 ай бұрын
The best I can do with good form is 18x6 (body weight) with weights maybe only 12x4. This is me weighing 208lbs normally and with weights is around 250lbs. I normally do pullups at least 2x, chinups 1 or 2x, and dips at least 1x a week usually weighted (5x a week). My lats/chest has been growing like crazy these last months.
@pain.4979 ай бұрын
I usually go for the strength approach. Not by choice
@Daniel-xl1cx9 ай бұрын
Bro ı want to ıncrease my weighted pullup strenght. I don’t want to get hypertrophy. Train 2x times vs 3x times ? Which one is better for pull up strenght.
@Mr.Faultfinder8 ай бұрын
What do you think about doing 4-6 rep range for the first two sets and on the last rep do a 8-15 rep range
@Kdot2x9 ай бұрын
Is strength days suppose to include added weights?
@inf_56125 ай бұрын
i do max 4 pull ups
@mistymansy9 ай бұрын
how much rest between sets for strength ? same question for hypertrophy ?
@leymarv7 ай бұрын
Great view
@carolynmcmillan31087 ай бұрын
I'm happy that I can do my set of 8 pull-ups
@TheJianny6 ай бұрын
Hey Daniel, I started doing pulp ups once a day, max single rep. Can I keep this and add this "program" of yours to my routine, or is it better to just do your routine?
@murilo99929 ай бұрын
i do pulups every day. first set 6 second 3 and same for nxt 4-5 reps. cuz chin ups are also there and this is all after running 2 rounds & 50 pushups (10x5)
@tanned_cosines_8 ай бұрын
What is hypertrophy day?
@slimshady62429 ай бұрын
more reps
@miesesluder69139 ай бұрын
more focused in muscle growth
@weinzart96849 ай бұрын
Hypertrophy just means muscle growth. You usually do a bit more volume with less rest
@Nofrontleverforme9 ай бұрын
I do 3x reps on first set, 6x 2nd, 12x 3rd, by reducing the the weight each time. Is there a reason you split it by days?
@TheAnalystGmail9 ай бұрын
wait a second! you can combine strength and hypertrophy? can you even mix and match chest and back and viceversa? like one day back strength and chest hypertrophy and the other day back hypertrophy and chest strength?
@iham13138 ай бұрын
Ok, so this sounds much more logical than the "I did a 100 pullups a day for 60 days, and THIS happend!!"
@vegardbell9 ай бұрын
Rest time btw sets? Both days?
@yunpengzhu22178 ай бұрын
What if you can only do like 1-3 reps 😂 😅 ...
@vincentlee73599 ай бұрын
Just do a lot of sets and you will build good strength, just make sure you're resting enough and performing reps with good form
@jacob13699 ай бұрын
Bro do assisted pull ups or else bodyweight rows and apply this
@la02it9 ай бұрын
Then regress to a pull-up movement where you can do more reps.
@MH-jc3uj9 ай бұрын
Assisted pullup machine is your friend. Or bands or bodyweight rows using rings
@cybervoid84429 ай бұрын
Or use resistance bands, or do negatives
@lmack65969 ай бұрын
i don't have money for eat enough what do you recommend me to me? should i workout after even though'?
@weinzart96849 ай бұрын
@@MomoHat123You had a very nice approach 💯💪
@vuquang71549 ай бұрын
💪❤🙏
@GoldenEraZen6 ай бұрын
I do one day where I do around 3-5 reps for 5 sets (I up the weight when I can do 5 5 5 5 4) and for the other day I do 4 sets of around 7-10 and I up the weight when I can get 10 for the first set.
@Nofrontleverforme8 ай бұрын
can we say the same thing about dips?
@erdal23569 ай бұрын
Which one is with weights attached? Strength day or Hypertrophy day?
@TT-rl4su9 ай бұрын
How much rest between the sets?
@Emadi3119 ай бұрын
I think last short he said 3-5 min and I also think hypertrophy day is going to be 2-3 since its targeting muscle growth
@rivakenpachi6569 ай бұрын
I do 3 sets each of wide pull ups, chin-ups and mixed grip pulls with total count of 100 everyday in evening. I do yoga in morning which is similar to pushups with some breathing techniques. What do you suggest if I need to reduce my pull-ups to 2 days.
@sumitdhage60078 ай бұрын
Great content, my only critique.... Get rid of that corny exhale at the end of the short 😂😂
@ponderbot348 ай бұрын
Hey a quick question: Why am I able to do chin ups and not able to do pull ups even though I do well with lat pulldowns?
@lordbaguette75708 ай бұрын
I have recently been doing one "explosive" session with low reps fast and high, aiming to get higher, as was also recommended. On the other day I would go heavy with weighted pull ups. Should I add "normal" sets in the 8-12 range, as well? And should I do them on the "explosive" days then?
@johnkrazzki64928 ай бұрын
Or should I add one or two weighted pull ups after the explosive sets? I assume this might be better since I'd have more strength left in the tank on those days...Thx
@johnkrazzki64928 ай бұрын
I'm doing too much and it's probably hurting my progress but rest days = bad mental health
@Koroar9 ай бұрын
If I vegetate on a rest day I feel like crap too. Are you doing anything on your days off? I like doing yoga and jogging on my off days. I find that it's enough of a workout to make me not want to get in the gym
@swizzbeatz20759 ай бұрын
@@swizzbeatz2075 Usually I just go for a run, it helps a bit but yeah still not great
@Koroar9 ай бұрын
try joining a sport or something casual like that nearby to do on your rest days. are there any hiking trails? Or maybe even a beach. Rest days should be active rest. I used to mull around and feel lethargic on my rest days but there's a public beach nearby me. I already have the block of time i usually work out in free on rest days so I go and swim for 40 minutes or so
@m.w.r.14088 ай бұрын
I started at the intermediate level . Can I use this method .
@mihir19279 ай бұрын
Could this principle be applied to exercises that are isolation rather than compound? Lateral raises or bicep curls for example.. I mean… muscle is muscle right..
@kvzfitness9 ай бұрын
What do you think about longer periodisation times? I mean this is basically periodisation.
@christoph86308 ай бұрын
So I shouldn't do it everyday for maximum strength gains?
@Math253628 ай бұрын
Once a month gets me results
@guitarmute6 ай бұрын
Is good to do one day pull ups low reps and the next workout neutral pull ups more hypertrophy ,high reps ?
@user-vh9wu4zj5u9 ай бұрын
Or is better to do pull ups only if the goal is to be better on the pull ups ?
@user-vh9wu4zj5u9 ай бұрын
Whatever feels good and what you want to focus on. I do mostly chin ups and neutral as it gives me little to no pain, but pull ups with pronated grip gave me pain. Also you can combine. Instead of M 4 sets you can split 2 2 6 sets 3 3 or even 2 supinated 2 neutral 2 pronated. Or one workout do one and next the other one. They all work same muscles just bit other focus. So don't get too strict and find what fits you best! Just my opinion, hope it helps :) !
@mariomariu43949 ай бұрын
I do rings pullups twice a week but I've been doing 8 sets (3 warm up sets of regular pull ups + 5 sets of weighted chin ups). Do you guys think that's too much? By the way, that's the only exercise I do on pull days.
@Ectorfionisio9 ай бұрын
Is there any chance that this doing only 6 sets per week of pull ups isn't enough volume as you become more advanced? I have been training pull ups two times a week for a long time and I notice my progress has become slower and slower. I am wondering if I can make more progress if I train pull ups three times a week.
@deltaflux23812 ай бұрын
can we do it in the same day 3 sets of strength 3 of hypertrophy?
@majdtannous61989 ай бұрын
You can but mixing your training won’t result in the same outcomes. You’d likely be taxing yourself too much, even if y out think you can handle it, you’d be surprised how much cutting down on intensity can result in gains. I do a whole Hypertrophy month, followed by a strength month and that does wonders (for me at least)
@firstlast-wg2on9 ай бұрын
Does Training back 3 times per week excessive if I manage volume and recovery?(Currently doing 5 days UPPER/LOWER Hybrid split)
@diys48258 ай бұрын
No. Like. Monday. Thursday. Saturday. That's fine. Either you are recovered enough or not. Going not all the way out all the time doesn't need to be bad either but perhaps make sure you are going really hard every here and then with no regards to whether or not you'll be able to lift again that week.
@gur2627 ай бұрын
Michael do it with dips
@nekthekoy19 ай бұрын
so this means I should workout for example on Monday and rest till Thursday (where I workout again)? 3 x 24 hours rest between workouts
@geigermate8 ай бұрын
Would there be any negatives to training pull-ups every 2-3 days - more often than 2x week?
@Longarmshortarm5 ай бұрын
If you go everyday, you are working more on muscle endurance. Dan specifically mentions strength and hypertrophy here.
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Me watching as if I'm gonna casually pull out 8-15 at a time
If you start to train pull-ups and stay lean, bodyweight pull-ups will get pretty easy. You can also just do 8 or maybe 10 but 15 aren't always necessary.
Or you can try to master weighted pull up, where you bias more strength gains, and soon bodyweight pull up will be a piece of cake
I can't even do a single one.. Still working on my first rep.. And I'm like on 25% bodyfat
You will one day. Keep grinding.
I used to go 8-10 in one go but now I have fucked up my back so I quit working out xD
Bro, I got a dessert gut, all my pull up sets are strength sets
That makes the two of us
Same I got the pecan pie and whole milk gut going. Bands brotha... Bands.
@@sludgerat666 maybe the bike or swimming pool if they're too big. Dont want them to hurt their knees.
use bands
I think this is the best calisthenics channel. Look at his advices man.
Wow usually i would not comment, but this EXACTLY my schedule and I always felt it keeps you progressing continuously most of the time. i cannot emphasize neough how your statement is on point. Being a dad means unfortunately i had to start again once in a while after some non training times with kids being constantly ill thoughout winter and such. But this protocol as such always worked best. Thanks for incredible advice throughout the years.
can we say the same thing about dips?
@@erdal2356 probably
Describe your whole weekly workout of all exercises.
Daniel you really are a blessing
I’m 4 years in the gym can do 26 straight pull-ups. This is hands down the best pull-up progress advice out there
It's probably the best long-term way to train. Saves your joints and still builds size over time.
I like to do a third day with weighted chins for the extra bicep pump
1 day Rings pullups 5*5 @20kg 2.30 rest 1 day neutral pullups 4*8 @10kg 2 rest 1 day regular pullups 4*10 bodyweight 1.30 rest These are included in my weekly workouts
So 5*5 meaning is 5 reps for 5 set or m i wrong?
@@nolyaqn yes 5 reps for 5 sets with 2:30 minutes of rest between each set
One of the best calisthenics channels on KZhead. I have learned so much from your channel. 🙌👊
Thanks for your advice :)
I love ring pull ups and dips. I might be becoming a calisthenics guy lol
I recommend your channel all the time because you're the best
You are my guide in fitness journey since 3 years. Thanks 👍
That's what i needed, this is really helpful
Great advice! I train very similarly to this and i'm progressing pretty smoothly. For anyone wondering on my heavy days I do weighted pullups 3x5-8 and weighted wide pullups 3x5-8 and on my volume days I do weighted neutral pullups (which is generally stronger for most people) 4x8-12 and weighted wide neutral pullups for the same 4x8-12 as well. for anyone who cant do a lot of pullups substitute the volume workouts with lat pull downs until your pullup numbers go up
Hey man Ive been at the gym for 3 months now but I started getting into hybrid calisthenics....do you have any pull, push workouts?
@@captain_fiji2403 I haven't trained push pull legs personally I believe and it didn't work to well for me at the time, but It can be effective if you enjoy training push pull legs better than other splits (I personally didn't). As a beginner i'd recommend fullbody 3x a week tbh to get an extra training stimulus each week, your body can make rapid changes I wish I could take advantage now at my lifting journey but again if you enjoy push pull legs here is what i'd recommend for you... Sun - Heavy Push 1. (Favorite horizontal compound push exercise, either bench, weighted pushups, dips ect.) 3x5-8 start with sets of 5 and each week come back and add a rep until you're at 3x8 then week 5 go back to 3x5 and add 10lbs. this is called double progression and I still use this as an intermediate lifter so it will last you a long time and whenever I write something like 3x3-6 or 4x8-12 I mean for you to use double progression 2. (Favorite vertical push exercise, pike pushups, barbell ohp, dumbbell ohp ect) 3x5-8 3. (Either second favorite horizontal or vertical push exercise. I recommend choosing a vertical if you want to maximize looking big in your everyday clothes or push if you care more about you horizontal push performance and chest size) 3x5-8 4. rope pushdowns 3x8-12 5. dumbbell overhead extensions 3x8-12 6.weighted crunches (or normal if you can't do weighted yet) 3x8-12 Mon - Heavy Pull 1. (Current pullup progression, don't worry if you can't do full pullups yet if you're on negatives remember to control as much as possible) 3x5-8 2. (Favorite Horizontal Pull, barbell bent over rows, pendlay row, dumbbell rows ect) 3x8-12 3. Lat Pulldowns 3x5-8 4. Barbell Curls 3x5-8 5. Dumbbell Curls 3x8-12 6. Dumbbell Sidebends 3x8-12 Tuesday - Heavy Legs 1. (Favorite Squat Variation) 3x5-8 2. RDLS (I like and use romanian deadlifts myself because it builds the hamstrings glutes and lower back better than the deadlift, it's safer than the deadlift and has a 1 to 1 carryover to the deadlift as well) 3x5-8 3. (Favorite weighted single leg squat variation) 3x8-12 4. Dumbbell RDLS 3x8-12 5. Leg Extensions 3x8-12 6. Leg Curls 3x8-12 Wed- Rest go on a walk or do light cardio to recover and get the blood flowing through the body Thurs - Volume Upper 1. (Favorite Horizontal Push Exercise) 4x8-12 2. (Favorite Vertical Push Exercise) 4x8-12 3. (Either favorite horizontal or vertical push) 4x8-12 4. Overhead dumbbell extensions 4x10-15 5. Rope Pushdowns 4x20-25 6. Crunches 4x20-25 Friday - Volume Pull 1. Lat Pulldowns 4x10-15 2. (Favorite Horizontal Pull Exercise) 4x8-12 3. Neutral Grip Lat Pulldowns 4x8-12 4. Dumbbell Curls 4x10-15 5. Hammer Curls 4x8-12 6. Dumbbell Sidebends 4x20-25 Saturday - Volume Legs 1. (Favorite Squat Variation) 4x8-12 2. RDLS 4x8-12 3. (Favorite Single Leg Squat Variation) 4x8-12 4. Dumbbelll RDLS (4x20-25) 5. Leg Extensions 4x20-25 6. Leg Curls 4x20-25 so this is what i'd recommend to you. lmk if you have any questions and remember to not ego lift. the focus of this program is long term progression so you don't want to choose weight that is near failure to start off with. choose a weight that you can feel the muscle working with good form and as the months go by you will quickly get stronger and stronger and if you are in a calorie surplus and sleep enough I could see this working for you for around a year which will build a lot of mass and strength. As you begin to be able to do weighted pullups you can swap out the lat pulldowns for more pullup work on the volume days. as you can see there is only one rest day with this split so if you want the full body 3x a week which will give you more training stimulus and more rest lmk i'll be happy to make that for you as well. and again if you have any concerns pls lmk bro sorry it took so long for me to reply i was on vacation.
Always brilliant videos!!! Wish we’d had your information years ago!!!
I literally JUST started doing this (I realised that always doing max strenght wasnt ideal when I started plateauing) and I immediately saw progress. Wish you made this vid earlier😂
I love this advice
Solid advice
Well said👏
I currently do pullups everyday, but I am open to switching things up and trying out this workout.
Agree 💯 exactly what I'm doing for a long time and works 👍💪🏻
Great advice
New subscriber here! Thanks for the posting
Gold Daniel San! Gold!!! 👍💪💪
This is how I train my whole body. One day it’s all about the reps, the other day it’s all about the strength. Stay Focused!
I actually do this, and I didn’t think it was a good idea cuz I don’t know much yet but cuz I found this and you said what you said I feel confident in myself and the workouts so thanks g 🔊
Thank you so much
estou com 3 meses de academia, nunca tinha tentado essas puxadas, essa semana eu tentei e fiz 2 completas e mais umas 3 pela metade, com 2 dias depois tentei de novo e já conseguir 4 completo, tenho 33 anos 1,83 de altura e peso 73,60kg.
Thanks Daniel
Great advice. Is this rep routine covered in the Body By Rings programme?
I would definitely add a day where after a aerobic workout (run, cycling) I would some explosive chest pulls and clap push
I make Monday: PR attempt day weighted pull ups. Wednesday: Volume day 3x 8-12 reps. Friday: Strength day: 5x5 reps.
I just unlocked pull ups but can only do like 3 before i need to rest😅
go forward. ! every month you can do 2-3 more until you can do 20
@masterpaine4395 I'm going to the gym today goal is 5
It will benefit with all compound exercises right?
Yeah I will try it on my pushups to check
2 sessions a week, one light one heavy works for pretty much any movement
Before I just did 2 sets of max pusups daily that also worked
Yep. Dr Mike Israetel of Renaissance Periodization also talks about this.
I'm gonna try two days strength and one day blasting fuck ton of reps, per week. We should stop dogmatizing high reps. Let's see how it goes...
I hope someday you interview Dr Mike Isratel about how to improve pullups and using weight to build strength for calisthenics
He has already done an interview with Dr Mike
If you just train to failure and have intensity you get both hypotrophy and strength and you only need 1-2 sets
Could you apply this to push-ups and squats as well?
All my hypertrophy sets are strength sets (i can only do 7 pull ups) 😮💨
You know how i realize ive made progress in the past year? I look at what hes doing and im like “yea ok that sounds good”
1 set to positive and negative failure per week and I broke through my plateau.
I go as heavy as I can for 4 reps, but it would be a good idea to train for strength and hypertrophy
For calisthenics training, what initial weight equipment would you recommend for training strength?
So should we change the hybrid programming to reflect your updated opinion?
That's what I'm doing for all my main movements. Bench 5x5 and 3x10 + back off set, squat 4x6 and 3x8 and pull ups 3x6 and 3x8 + 3x amrap without weight on both days.
I do once a week, but I hit heavy wheight low rep, then tapper down with supplementary set. I go down 10 lbs at a time for each set until I can't do any reps on the lowest weight. I also burn out on each supplementary set. Usually, about 15-25 burnouts in total.
Any tips on how to start doing these. I could barely do even one and not sure how to get the reps and techique better.
That's exactly what I ve been doing except for my 5 sets. Seeing amazing gains after I ditched cables
Couldn't that be too little weekly volume for strength and size gains? Anyone got some reflections or tips on that?
Idk, its hard to compare with smth. But i did like 4 days with 10+ sets each.. have had a results in strength and reps, but maybe it's too much, and i could have more results..🤨
Not for one movement. You don't need much volume for Improvement. Try his recommendation of 3 sets per session 2x per week and keep the intensity high. You can also do something like 5 sets 4x per week but only very short term and than you cant go with high intensityand should leave reps in reserve otherwise you will have problems with recovery and Improvement long term
@@hoid1064 ok, thanks for your thoughts man! I'll be sure to try it out
can do this on rest days from the 3x per week pushups? ty
I do pullups+variations 6-7 days a week
Would you do these two pull up variations on say a back day, and therefore have two back days in a week or as a one off set while training other muscle groups? I'd love to really get back into training when my shoulder heals up but the most I could train in a week is 3x.
new research show 5-8/5-10 reps to failure on a set is best for hypertrophy, which means in this case for strength sets stay between 3-5 reps per set, and for hypertrophy pick a weight(can be body weight) you can’t do more than max 8 reps
Why did I never thought of this...
how often should I switch between doing ring pullups and bar variations?
I do assisted dips and pull ups one right after the other 3 times a week with ALOT of reps and 5 sets. I've seen gains faster than heavy lifting because you burn fat faster I've noticed. Definitely stronger after the first week of trying these
How many sets and reps of rows and/or other back exercises on those two days?
The best I can do with good form is 18x6 (body weight) with weights maybe only 12x4. This is me weighing 208lbs normally and with weights is around 250lbs. I normally do pullups at least 2x, chinups 1 or 2x, and dips at least 1x a week usually weighted (5x a week). My lats/chest has been growing like crazy these last months.
I usually go for the strength approach. Not by choice
Bro ı want to ıncrease my weighted pullup strenght. I don’t want to get hypertrophy. Train 2x times vs 3x times ? Which one is better for pull up strenght.
What do you think about doing 4-6 rep range for the first two sets and on the last rep do a 8-15 rep range
Is strength days suppose to include added weights?
i do max 4 pull ups
how much rest between sets for strength ? same question for hypertrophy ?
Great view
I'm happy that I can do my set of 8 pull-ups
Hey Daniel, I started doing pulp ups once a day, max single rep. Can I keep this and add this "program" of yours to my routine, or is it better to just do your routine?
i do pulups every day. first set 6 second 3 and same for nxt 4-5 reps. cuz chin ups are also there and this is all after running 2 rounds & 50 pushups (10x5)
What is hypertrophy day?
more reps
more focused in muscle growth
Hypertrophy just means muscle growth. You usually do a bit more volume with less rest
I do 3x reps on first set, 6x 2nd, 12x 3rd, by reducing the the weight each time. Is there a reason you split it by days?
wait a second! you can combine strength and hypertrophy? can you even mix and match chest and back and viceversa? like one day back strength and chest hypertrophy and the other day back hypertrophy and chest strength?
Ok, so this sounds much more logical than the "I did a 100 pullups a day for 60 days, and THIS happend!!"
Rest time btw sets? Both days?
What if you can only do like 1-3 reps 😂 😅 ...
Just do a lot of sets and you will build good strength, just make sure you're resting enough and performing reps with good form
Bro do assisted pull ups or else bodyweight rows and apply this
Then regress to a pull-up movement where you can do more reps.
Assisted pullup machine is your friend. Or bands or bodyweight rows using rings
Or use resistance bands, or do negatives
i don't have money for eat enough what do you recommend me to me? should i workout after even though'?
@@MomoHat123You had a very nice approach 💯💪
💪❤🙏
I do one day where I do around 3-5 reps for 5 sets (I up the weight when I can do 5 5 5 5 4) and for the other day I do 4 sets of around 7-10 and I up the weight when I can get 10 for the first set.
can we say the same thing about dips?
Which one is with weights attached? Strength day or Hypertrophy day?
How much rest between the sets?
I think last short he said 3-5 min and I also think hypertrophy day is going to be 2-3 since its targeting muscle growth
I do 3 sets each of wide pull ups, chin-ups and mixed grip pulls with total count of 100 everyday in evening. I do yoga in morning which is similar to pushups with some breathing techniques. What do you suggest if I need to reduce my pull-ups to 2 days.
Great content, my only critique.... Get rid of that corny exhale at the end of the short 😂😂
Hey a quick question: Why am I able to do chin ups and not able to do pull ups even though I do well with lat pulldowns?
I have recently been doing one "explosive" session with low reps fast and high, aiming to get higher, as was also recommended. On the other day I would go heavy with weighted pull ups. Should I add "normal" sets in the 8-12 range, as well? And should I do them on the "explosive" days then?
Or should I add one or two weighted pull ups after the explosive sets? I assume this might be better since I'd have more strength left in the tank on those days...Thx
I'm doing too much and it's probably hurting my progress but rest days = bad mental health
If I vegetate on a rest day I feel like crap too. Are you doing anything on your days off? I like doing yoga and jogging on my off days. I find that it's enough of a workout to make me not want to get in the gym
@@swizzbeatz2075 Usually I just go for a run, it helps a bit but yeah still not great
try joining a sport or something casual like that nearby to do on your rest days. are there any hiking trails? Or maybe even a beach. Rest days should be active rest. I used to mull around and feel lethargic on my rest days but there's a public beach nearby me. I already have the block of time i usually work out in free on rest days so I go and swim for 40 minutes or so
I started at the intermediate level . Can I use this method .
Could this principle be applied to exercises that are isolation rather than compound? Lateral raises or bicep curls for example.. I mean… muscle is muscle right..
What do you think about longer periodisation times? I mean this is basically periodisation.
So I shouldn't do it everyday for maximum strength gains?
Once a month gets me results
Is good to do one day pull ups low reps and the next workout neutral pull ups more hypertrophy ,high reps ?
Or is better to do pull ups only if the goal is to be better on the pull ups ?
Whatever feels good and what you want to focus on. I do mostly chin ups and neutral as it gives me little to no pain, but pull ups with pronated grip gave me pain. Also you can combine. Instead of M 4 sets you can split 2 2 6 sets 3 3 or even 2 supinated 2 neutral 2 pronated. Or one workout do one and next the other one. They all work same muscles just bit other focus. So don't get too strict and find what fits you best! Just my opinion, hope it helps :) !
I do rings pullups twice a week but I've been doing 8 sets (3 warm up sets of regular pull ups + 5 sets of weighted chin ups). Do you guys think that's too much? By the way, that's the only exercise I do on pull days.
Is there any chance that this doing only 6 sets per week of pull ups isn't enough volume as you become more advanced? I have been training pull ups two times a week for a long time and I notice my progress has become slower and slower. I am wondering if I can make more progress if I train pull ups three times a week.
can we do it in the same day 3 sets of strength 3 of hypertrophy?
You can but mixing your training won’t result in the same outcomes. You’d likely be taxing yourself too much, even if y out think you can handle it, you’d be surprised how much cutting down on intensity can result in gains. I do a whole Hypertrophy month, followed by a strength month and that does wonders (for me at least)
Does Training back 3 times per week excessive if I manage volume and recovery?(Currently doing 5 days UPPER/LOWER Hybrid split)
No. Like. Monday. Thursday. Saturday. That's fine. Either you are recovered enough or not. Going not all the way out all the time doesn't need to be bad either but perhaps make sure you are going really hard every here and then with no regards to whether or not you'll be able to lift again that week.
Michael do it with dips
so this means I should workout for example on Monday and rest till Thursday (where I workout again)? 3 x 24 hours rest between workouts
Would there be any negatives to training pull-ups every 2-3 days - more often than 2x week?
If you go everyday, you are working more on muscle endurance. Dan specifically mentions strength and hypertrophy here.