8

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 ...


7

I think your main problem is that you don't really focus on anything with your current program. You do many different things at once and as a beginner that is fine but if you want to take it more serious you'll need to start focussing on different body parts or exercises you want to master. The most important thing to know about calisthenics is that it ...


6

The greasing the groove method of training isn't actually about muscle growth, which is why it seems contradictory to the usual advice about hypertrophy (gettin' bigger). The greasing the groove method is more about training and practicing the movement pattern so it becomes more ingrained and your body becomes more efficient at performing it. I think it's ...


6

The total muscle mass that you've built is THE determining factor in whether you are progressing in bodybuilding. The size of certain muscle groups is secondary to this, but also very important. Therefore, tracking your FFMI score would be a quick way to track progress. Lyle McDonald has a popular model of muscle growth which suggests the potential rate at ...


5

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 ...


4

What you're trying to do is, unfortunately, not that easily accomplished. Boundering grades are always a little subjective (depending on the climbers strengths / weaknesses, body mechanics, proportions, etc), so you may find that you struggle on a V8 whereas you fly up a V9. I remember reading an interesting article a while back that the best boulderers in ...


4

You may be interested in my response to a similar question I answered: Will I lose gains in this situation? . Since each of us is an individual, no one can say for sure how long it would take for you, specifically, to “lose progress”. However, if you look at the study results mentioned in my answer, you’ll see that there are some guidelines that may shed ...


3

Everything being ideal, you might expect to lose 6 lbs of fat and put on 3 lbs of muscle. To achieve this, you’ll want to do some LISS cardio (ie taking a long walk) everyday as well as doing strength training and HIIT cardio. You’ll also want to eat in a (roughly estimated) 300 calorie deficit off of your TDEE, and get plenty of protein (maybe up to 1 gram ...


3

I'll start with the overall theory. Greg Nuckols wrote an excellent article on increasing work capacity, which is at the core of getting stronger. It provides a great framework to understand everything else. Option 1: Same weight, but increase reps. This is essentially how the Doug Hepburn training routines are designed. Another example of programs in ...


3

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. ...


3

I strongly recommend reading this article regarding the right way to perform planks. Here are some relevant quotes: A plank should be a very intense, full body contraction that lasts only 8-10 seconds, not some bastardized version of a yoga pose you sustain for 10 minutes. .... Most people treat the plank more as a marathon, seeing how long they can hold ...


2

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 can ...


2

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 ...


2

There are advantages and disadvantages to both doing more reps/sets and less weights as well as to doing heavier sets and fewer reps. However, in general, I suggest you switch from machines to free weights (http://forum.bodybuilding.com/showthread.php?t=157022873) because of advantages such as including supporting muscles, coordination, flexibility, and so ...


2

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 ...


2

Take pictures. I assume you're still a beginner, hence trying to gain muscle and lose fat at the same time. This is only achievable by beginners because the body is not used to the exercising/weightlifting yet. Take pictures once a week/month to keep track of progress. The reason you don't see progress in the mirror is because you look at your daily ...


2

Overcoming Gravity recommends the following progression: Rings Strap Handstand Pushups L-sit / Straddle-L Straight-Arm Press Handstands Full Back Level (With Supinated Hands) 1/2 Layout / 1 Leg Extended Front Lever Rings Advanced Tuck Planche Rings Dips (Deep & With Rings Turned Out to 75 Degrees Past Parallel) For the actual movement itself, if you ...


2

You can search studies about "residual training effects" for different sport performance parameters e.g. aerobic endurance, maximal strength, ... Average numbers suggest aerobic endurance adaptations last for about 30 days, strength also. Anaerobic glycolytic adaptations last for about 18 days, strength endurance about 15 days and maximal speed 5 days. ...


2

You can increase pull-ups in multiple ways, I can do about 3 sets of pull-ups with 40kg (88lbs) added weight now (and about 12-14 sets of 10-12 pull-ups of bodyweight). Here are some exercises that will help your increase you pull-ups: Pull-ups: Seems obvious, but try to incorporate them in each back workout. Negative pull-ups: This will help you increase ...


2

Three suggestions: Gain about 20 pounds. At your height and weight, it would be very hard to gain strength. Even a climber like Magnus Midtbo (who really needs to avoid any unnecessary weight) has a larger weight-to-height value than you at 5'9" and 152 pounds. This would be like 6'0" (your height) and 180 pounds. You could gain 20 pounds in just a few ...


2

I made really great gains via calisthenics. You don't need to be in surpluss. Make sure you eat a lot of protein (more is better to a degree); 140 grams seems good but like i said; more is better. If you feel comfortable with your routine, you must increase your volume to stay true to progressive overload. I personally workout 6 times a week. This will be ...


2

First, I'd probably go with a 3 day full body workout, as this workout looks to be more of the advanced bodybuilder workout style. or do a 4 day workout and do two lower body days and two upper body days. either way.. Assuming your sleep and diet are fine, maybe your body has adapted to doing the OHP and its time to switch it up? you should switch exercises ...


2

The number of variables does make this a difficult question to answer. However, perhaps the most important variable is frequency. If your training is regular and consistent—say, once or twice a week—and if you have no glaring deficiencies in your diet and recovery, you should reasonably be able to expect to be lifting 20 to 25 kilograms for the same number ...


1

One thing to note is that resistance bands won’t provide constant force across their range of stretch. And, this will be especially pronounced once more than one band is used. I wouldn’t use them for anything other than warming up / mobility work or hi-rep workouts. That said you could use them with jump squats to develop explosivity. Or as a single band ...


1

There is no way to know how far you can go with this. However, this is a progressive overload scheme, yes. Adding deloads for a week on every 3rd, or 4th, or 5th week will definitely help. In addition, if you are stuck, you can always change your progression scheme. Here you are adding reps, at some point you can stop adding reps and adding sets. Maybe you ...


1

If I were you I would focuse on progressive overload. Stay at the same % of your max, for example 3x10 70%, and then proceed to make it harder every week. If you don't change the % of your 1 rep max it's easier for you to see exactly how much you are progressing/stalling. There are various techniques to overload, tiny increase in weight is the simplest, you ...


1

The problem is that getting bigger abs isn't going to give you visible abs. Your abdominal muscles are situated behind a layer of fat, which makes them invisible. Any amount of ab workouts isn't going to help you unless you reduce your belly fat. Should I change my workout / do it more / try more strict diet? Yes / no / YES. The best way to get rid of ...


1

In your specific situation, I would suggest to go with the latter, 3x5 routine or even consider 5x5 depending on your ability. There is a lot to be said for doing splits but in your case, because of the weight being lifted and the goal of wanting to lift more that you focus on doing the lift in a consistent way with progressive overload. I would also ...


1

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


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