Hot answers tagged progress
Sounds like you're ready to start muscle-up training, your numbers are decent enough (5 sets of 5 is my target before I move my students to muscle-up training). Add in some jumping muscle-ups to your workout routine. You're going to need a false grip on the bar, which means putting your thumbs and palm on the bar, rather than your fingers. This allows ...
Since you can do 5 to 7 pull-ups and your goal is muscle-ups, I'd focus on high-rep sets in every workout. Three sets of 8 is OK, but I've found that pull-ups respond very well to volume. Five sets of 8 on "pull" days, plus 3 sets of 8 on "push" and "leg" days would be a start. So would greasing the groove with sets of 2 or 3 all throughout the day, if you ...
I will try to add additional information. Maybe these are not your cases, but it might help someone who has these problems and probably will allow you to think outside the box and will give an interesting direction to your thought. Do not think that everything goes down to reps, counting weight, eating right, etc. When you want to go to the max, you need to ...
I'd recommend doing abdominal rollouts: If you have the space you do them with a barbell (provided the weights can freely rotate), or you can pickup an "ab roller' like the one shown above. They are quite cheap (I picked mine up for ~$5), light and compact. Once kneeling rollouts become too easy, its a matter of progressing to standing rollouts:
Planks are isometric exercises, great for warming up & an important skill to build for future (more advanced) exercises. They challenge your bodies ability to recruit muscles in combination to stabilise your body/form - for efficiency I limit my isometric exercises to 1:30 end goal. I add ~5 second increments each session to gradually progress the load. ...
What is the best speed? On exrx, the lady takes about two seconds for one full rep (up + down). When I concentrate on pulling with my arms/shoulders mostly, I take about ten seconds. When I do it faster, I can't concentrate on my arms so much. What's better? The stronger you get, the faster you'll be able to go. If you get to the point where you ...
Another answer recommends Abdominal Roll-outs. I'd not recommend you to directly jump to the Abdominal Rollout exerceses shown in that answer. Its an advanced exercise. My recommendation is start with physio ball or Exercise Ball ab exercises and then proceed to Ab roll out workout. Even in ab roll workout start with the most versions and work your way up ...
Progression in planks can take the form of added resistance, like you would with other muscles. AKA, add load. Weighted planks. Or weighted reverse planks. http://www.allthingsgym.com/wp-content/uploads/2013/08/Weighted-Reverse-Plank-Chinese-Weightlifting.jpg
The next step is probably dynamic planks. There's a number of them, some of which can be seen here, but the idea is that you're working on maintaining core stability while moving in various directions.
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