This advice is so underrated, I’ve been stuck at bent arm planche and front lever for a while I want to be able to straighten my arms out when I do them. Thanks for being a great example to ppl that we don’t need to eat animal products to be strong!
Yes! We all get STUCK! Thanks for this guide. You've got a cool system. I'm looking forward to your 30 day challenge? Front lever is in my current training routine. 👍🏾
awesome bro, this is just what i was looking for! just got the dip bars you recommended me, im all hyped up! thanks a lot, i look up to you, you are amazing dude.
Very interesting calisthenics channel, and definitely underrated. What I mean is that I didn't find a lot of HONEST videos about how to get planche such as yours. You know, most of them are like "Hey, click here to see how I got my planche in 1 month and the V-Sit in 1 week !!" Come on... Actually, I'm stuck at the advanced tuck stage since ... 1 year I'd say. But I really feel like your advices will be efficient on me. Let's try them. Great physic by the way.
Thank you very much! I’m trying to steer clear of claiming to get moves in very little time as it’s not realistic for every but a lot of people are more capable then they think so it can be inspiring but there needs to be balance. I’ll definitely help you with more honest videos and get you the straddle Planche
How am I only finding this channel now? Working on all these movements myself atm transitioning from a powerlifting background after an injury - just doing 1 'calisthenics day' per training week rn though. Some great ideas for progressions in here, hopefully they might help out with the planche which is my biggest struggle atm! Looking forward to the 30 day challenge, subbed! :D
Glad you’re getting value out of the videos bro 🔥definitely the tips will help with the planche if that’s one of your goals and the 30 day challenge should be dropping next week stay tuned 🌊🌊
What are your thoughts on basics vs skill training?? Should I train weighted dips, pull ups etc or go straight into skill specific training since that’s my goal?
Hi I know this is late but for anyone seeing this in the future, you want to work on both. In my opinion the best way to do this is to focus on one and end your workout with the other, and swap that every month or 2.
Yes! This workout got me consistent to get from straddle to full in a couple months training hard and addressing all weak points 👌🏾 hope it works for you too
This is the exact video I needed, though I have my workout all planned i.e what to do in planche , front lever and oah but needed to plan and what to do and what day
cripes i'm way off on this stuff 😔 i'm using bands to build up front lever (round hips and feet altho now got one leg out of the band) - doing about 4 sets of 10 seconds. then tucked planche i'm still fighting and using bands on feet altho i'm at about 5 sets of 10-12secs. Balance is getting better tho and i'm finding i can lift up my hips a bit more if i get the balance right. L-sits hanging or paralettes i've been able to do.. hanging its about 5 sets of 10-12 seconds. paralettes i can do about 6 sets of 6-8 seconds. Pike pushups i'm using a weighted vest and my feet elevated about 50cm so quite pleased at that esp as i had a shoulder injury last year. I'm 6ft2 and 120kg so stuff is a bit heavy. Doing my best to lose weight with a mostly veggie diet and some regular cardio - if i can drop 10kg its a huge change for me as due to powerlifting when younger for a long time i've always been on the bulkier side of things. i did go vegan for a full year in 2019 i just missed fish too much but i'm probs down about 90% on the amount of meat i used to eat. waffling on here sorry!
Interesting, your workout weekly spread is very similar to mine (except the third day - I do a bit of legs and core there) and your training session is similar to mine, though I am currently stuck in straddle FL for a year :( Do you have any hint? I am desperate and thinking to try weighted pullups and dips now..
I’m planning to make a few videos early this year on this issue, as there are so many reasons for the dip in strength but I will help you out with this
Aha, thank you for the clarification. You are a wonderful person, but I have a question. Do you not do push-ups, pull-ups, and dips, for example, chest exercises or back exercises? I hope you understand me.
Do you think greasing the groove could be used to accelerate front lever and planche? And doing so, would you do holds for half the time you could for max or positives/negatives for half the reps you could do max or both?
For GTG I like this method for the front lever but not the planche. This is because for front lever your using large muscle groups like the back and it's less intense on the joints so GTG works well because you don't need a huge amount of warm up or prep. Planche is different as you need more prep to perform it efficiently with reduced risk of injury. Also with planche my first hold is never the best, once I do my 3rd or 4th this is usually when my body can perform the move best so GTG wouldn't work well for me for that reason also. I did GTG with front lever though and it worked well to drill the body position and I always did max hold
Thanks for watching bro! During those 3 months I was fully focused on obtaining only planche but I did train them while playing sports like soccer/football. But while learning straddle planche and now that I've got full I am training legs once a week heavy strength training!
Can I do this workout routine then do hypertrophy after to maintain / gain muscle mass? combining the SAID principle, neural adapations + muscle cross sectional area :)
You don't want too much volume or even too many exercises, you won't be able to recovery from this as their is a limit to how much volume the body can efficiently recover from so if you want to do hypertrophy as well, have a dedicated phase for it like 4-8 weeks of just hypertrophy then come back to skills
You can if you’ve given yourself time to recover (48hours) but if you’re still sore you can still workout it just may hinder how hard you can work in the workout but you can still workout unless extremely sore and not actually recovered. You’ll know you’re actually not recovered because you’re strength will drop a decent amount until you rest and recover
I used to only take 1min 30secs between sets but now I suggest to everyone and I try to take 3mins minimum between strength sets like planche or fl attempts. And I don't get what you mean, if you attempt the FL, the its a front lever attempt. For me 3/4sec is a hold. So your attempts aren't reps but are 1sec,2sec or 3sec attempts
@@TheJackedVegan I meant does one attempt count as a single set or do you wait a few seconds, go for another attempt and count those reps together as a set? But it seems the former...
I don't have the time for working out like you show. I do alternating pull and push twice a week. Should I go for the same excersices on both days or switch them up a bit, for exampel more static one day and more dynamic the other day?
u mean u do push and pull on the same day if so if u have quite of time u can do statics and dynamics on the same day for both skills but just choose a few exercises like could be this fl holds attempts and planche attempts than some holds progressions 1 per each skill and than like 1 or 2 dynamics exercises like fl pullups/raises , planche pushups or some presses and on the other day u could focus on statics holds and basics
What Bruno said is good advice, if it were me, I would do mainly dynamics if a dynamic move is my main goal like Planche press or handstand push-up but if if static move is my main goal I’d mainly train with statics with some dynamics. You want to train with specificity for the goals you want
value progressions, use bands correctly (DONT USE THEM ON THE FEET) Dont use Too heavy bands (Thats why there is lighter progressions) and do dynamics, Pushes, Presses, Etc... Dont need to over complicate or use random exercises (Wall one arm handstand is useless lol)
My goal for 2022 L Sit Planch Handstands Front Lever Send me a workout, I’m 215lb and meet the standards of what’s needed but need workouts geared towards that as an mid level calisthenic guy…
or if u want to do legs once a week u can make them on sunday and work on ur planche and front twice a week still and u will have 2 days for rest where u can train basics like per hypertrophy or some mobility work with handstand or whatever u want to focus
Exactly what Bruno said, before I was focused on planche and front lever mainly I did legs on wednesday. During this period in the video where I was fully focused on planche my leg training was playing football on thursday instead.
That's underrated content! Actually, I trained like you before watching this video. But I am a newbie to planche. Therefore my routine difficulty is 0.6 of yours. Do you know how to make the CNS less fatigue/ strengthen the CNS? As I cannot train hard like you.
Hey good content here. By the way what were your waiting times between sets? Since it’s strength I’d assume 3-5 min. Or something different. Anyways thanks.
I always train with 2min rests for big strength movements and 1min 30 secs for smaller more accessory movements (when training calisthenics, weights is longer). But this works for me but maybe not for everyone. Most people take 2-3 + mins rests so this would be good to follow. essentially do the set when you feel recovered and ready but not too long when you're cooling down. If I don't keep going with sets I cool down and become less efficient with movements. Hope this makes sense!
What Sayim said, don’t cut it out you need some leg exercises this will actually help you get full Planche quicker as long as you’re not excessively eating and gaining weight 🙌🏾
thats nice video, but doing such a rough front workout and day after doing killer planche workout is crazy how come your body is not roasted? and that doing handstands and than repeat? thats so hardd
@@TheJackedVegan thats good mate. Is it good when i do calisthenics for 8months and can Allready do muscle ups, back lever, HPU, and half stradle front lever +tucked planche
hi again ! I just ordered this Amazon basics dip bar , it is one piece not 2 pieces like yours ..IDK if it good to practice front /back lever do you recommend it or should cancel my order and get one like yours ? plz let me know :( thanks
You can’t hate on this. He is trying to make a living in an area that he enjoys and this is the progress into that business. I’m sure he is happy to help but it takes time to make these videos and to come up with topics, content, resource, filming equipment, etc. in short his time is worth money as is your and mine.
🤝 FOR AFFORDABLE PLANCHE PERSONAL TRAINING BECOME A YT CHANNEL MEMBER!
ruclips.net/user/TheJackedVeganjoin
This advice is so underrated, I’ve been stuck at bent arm planche and front lever for a while I want to be able to straighten my arms out when I do them. Thanks for being a great example to ppl that we don’t need to eat animal products to be strong!
Yes! We all get STUCK! Thanks for this guide. You've got a cool system. I'm looking forward to your 30 day challenge? Front lever is in my current training routine. 👍🏾
God knows I do haha yes the challenge will have something to do with the he FL it’s going to be a big one!
awesome bro, this is just what i was looking for! just got the dip bars you recommended me, im all hyped up! thanks a lot, i look up to you, you are amazing dude.
Thank you for the kind words Luis 🙏🏾 if you need any help you know who to call 🙌🏾
every thing you say is so interesting! Nice video you have a new subscriber🥰
Thanks mate. New information and different content! Big up from Aus
Very interesting calisthenics channel, and definitely underrated. What I mean is that I didn't find a lot of HONEST videos about how to get planche such as yours. You know, most of them are like "Hey, click here to see how I got my planche in 1 month and the V-Sit in 1 week !!" Come on...
Actually, I'm stuck at the advanced tuck stage since ... 1 year I'd say. But I really feel like your advices will be efficient on me. Let's try them.
Great physic by the way.
Thank you very much! I’m trying to steer clear of claiming to get moves in very little time as it’s not realistic for every but a lot of people are more capable then they think so it can be inspiring but there needs to be balance. I’ll definitely help you with more honest videos and get you the straddle Planche
@@TheJackedVegan thanks a lot!
My brother thank you so very much for this free encyclopaedia. We appreciate it a lot. Keep it up.
This is what I needed!! this man is giving use the absolute cheat codes on this, truly appreciate it
Got a lot more coming 💪🏾
Very well explained and so informative. Followed you right away. Let’s see what you are coming up with in the future, bro. 💥🙏🏻
You need more followers for real. Quality content
A load of people mentioned this haha don’t worry we’re making big waves 🔥🔥
@@TheJackedVegan yessirrr ! :))
How am I only finding this channel now? Working on all these movements myself atm transitioning from a powerlifting background after an injury - just doing 1 'calisthenics day' per training week rn though. Some great ideas for progressions in here, hopefully they might help out with the planche which is my biggest struggle atm! Looking forward to the 30 day challenge, subbed! :D
Glad you’re getting value out of the videos bro 🔥definitely the tips will help with the planche if that’s one of your goals and the 30 day challenge should be dropping next week stay tuned 🌊🌊
@@TheJackedVegan Amazing! :D Stay stronk! 💪
What are your thoughts on basics vs skill training?? Should I train weighted dips, pull ups etc or go straight into skill specific training since that’s my goal?
Hi I know this is late but for anyone seeing this in the future, you want to work on both. In my opinion the best way to do this is to focus on one and end your workout with the other, and swap that every month or 2.
Def weighted dip and pull
Great routine bro, I am stuck at the straddle but I am sure that if I follow this I will get to a full planche in no time 👍🏼👍🏼 keep up the good work
Yes! This workout got me consistent to get from straddle to full in a couple months training hard and addressing all weak points 👌🏾 hope it works for you too
did you got the full planche by following this routine
Is it a Front Lever Pull Up or a Front Lever Row? I personally would say it is a Row
great video! thanks for sharing! subscribed !
Thanks bro. You earned a sub.
Great video, bro! Your channel has grown a lot. Keep it up. 💪🏾
Thanks 🙌🏾 and we’re not stopping any time soon 🔥🔥
This is the exact video I needed, though I have my workout all planned i.e what to do in planche , front lever and oah but needed to plan and what to do and what day
cripes i'm way off on this stuff 😔
i'm using bands to build up front lever (round hips and feet altho now got one leg out of the band) - doing about 4 sets of 10 seconds.
then tucked planche i'm still fighting and using bands on feet altho i'm at about 5 sets of 10-12secs. Balance is getting better tho and i'm finding i can lift up my hips a bit more if i get the balance right.
L-sits hanging or paralettes i've been able to do.. hanging its about 5 sets of 10-12 seconds. paralettes i can do about 6 sets of 6-8 seconds.
Pike pushups i'm using a weighted vest and my feet elevated about 50cm so quite pleased at that esp as i had a shoulder injury last year.
I'm 6ft2 and 120kg so stuff is a bit heavy. Doing my best to lose weight with a mostly veggie diet and some regular cardio - if i can drop 10kg its a huge change for me as due to powerlifting when younger for a long time i've always been on the bulkier side of things.
i did go vegan for a full year in 2019 i just missed fish too much but i'm probs down about 90% on the amount of meat i used to eat.
waffling on here sorry!
I would do the front lever around the waist only if you have the glute and core strength!
Yes you are the rock!!! 🔥🔥🔥🔥
keep going bro
Got to try this bro! 💪🏾🔥
Definitely, this workout plan is what got me training constantly bro and that was the one thing I was missing to get the Planche at the time
how to you set up the resistance band in your door ?
Thank you for the videos 🙏🙂
Glad you like them!
I took screenshots from the Front Lever workouts on Monday and Thursday! 🙌🏼
Thanks!
What are you studying by the way?
PhD in synthetic biology 🙌🏾
@@TheJackedVegan nice bro!!
This is a good idea, skill based split 😁
Interesting, your workout weekly spread is very similar to mine (except the third day - I do a bit of legs and core there) and your training session is similar to mine, though I am currently stuck in straddle FL for a year :(
Do you have any hint? I am desperate and thinking to try weighted pullups and dips now..
Im stuck on advanced tuck for 4 months, its really frustrating when you start gaining strength then there come days where you lose the strength.
I’m planning to make a few videos early this year on this issue, as there are so many reasons for the dip in strength but I will help you out with this
Would you recommend any pull-ups or dips for Hypertrophy training or just focus on this routine?
Thx stepbrother!
Aha, thank you for the clarification. You are a wonderful person, but I have a question. Do you not do push-ups, pull-ups, and dips, for example, chest exercises or back exercises? I hope you understand me.
Is it possible to do i 3 times a week? Like "full body" work out. Thx you. I want to try it!
Do you think greasing the groove could be used to accelerate front lever and planche? And doing so, would you do holds for half the time you could for max or positives/negatives for half the reps you could do max or both?
For GTG I like this method for the front lever but not the planche. This is because for front lever your using large muscle groups like the back and it's less intense on the joints so GTG works well because you don't need a huge amount of warm up or prep. Planche is different as you need more prep to perform it efficiently with reduced risk of injury. Also with planche my first hold is never the best, once I do my 3rd or 4th this is usually when my body can perform the move best so GTG wouldn't work well for me for that reason also. I did GTG with front lever though and it worked well to drill the body position and I always did max hold
@@TheJackedVegan I couldn't agree more, damn you are very knowledgeable dude. I can't wait to post a form check and get some insights!
Nice guide! u got a new subscriber ;)
Your legs look jacked as well! don't you train them on such a program?
Thanks for watching bro! During those 3 months I was fully focused on obtaining only planche but I did train them while playing sports like soccer/football. But while learning straddle planche and now that I've got full I am training legs once a week heavy strength training!
When do you do leg day?
Can I do this workout routine then do hypertrophy after to maintain / gain muscle mass? combining the SAID principle, neural adapations + muscle cross sectional area :)
You don't want too much volume or even too many exercises, you won't be able to recovery from this as their is a limit to how much volume the body can efficiently recover from so if you want to do hypertrophy as well, have a dedicated phase for it like 4-8 weeks of just hypertrophy then come back to skills
I just wanna ask if we can train for the front lever despite soorness
You can if you’ve given yourself time to recover (48hours) but if you’re still sore you can still workout it just may hinder how hard you can work in the workout but you can still workout unless extremely sore and not actually recovered. You’ll know you’re actually not recovered because you’re strength will drop a decent amount until you rest and recover
How long do you take between 1. sets and 2. what counts as a rep in your front lever attempt sets?
I used to only take 1min 30secs between sets but now I suggest to everyone and I try to take 3mins minimum between strength sets like planche or fl attempts. And I don't get what you mean, if you attempt the FL, the its a front lever attempt. For me 3/4sec is a hold. So your attempts aren't reps but are 1sec,2sec or 3sec attempts
@@TheJackedVegan I meant does one attempt count as a single set or do you wait a few seconds, go for another attempt and count those reps together as a set? But it seems the former...
I don't have the time for working out like you show. I do alternating pull and push twice a week. Should I go for the same excersices on both days or switch them up a bit, for exampel more static one day and more dynamic the other day?
u mean u do push and pull on the same day if so if u have quite of time u can do statics and dynamics on the same day for both skills but just choose a few exercises like could be this fl holds attempts and planche attempts than some holds progressions 1 per each skill and than like 1 or 2 dynamics exercises like fl pullups/raises , planche pushups or some presses and on the other day u could focus on statics holds and basics
What Bruno said is good advice, if it were me, I would do mainly dynamics if a dynamic move is my main goal like Planche press or handstand push-up but if if static move is my main goal I’d mainly train with statics with some dynamics.
You want to train with specificity for the goals you want
value progressions, use bands correctly (DONT USE THEM ON THE FEET) Dont use Too heavy bands (Thats why there is lighter progressions) and do dynamics, Pushes, Presses, Etc...
Dont need to over complicate or use random exercises (Wall one arm handstand is useless lol)
how many planche + front lever session per week bro
should I train planche everyday? I'm stuck at tuck planche (bad form) have been for almost 1.5 years
What is harder between planche and front lever?
My goal for 2022
L Sit
Planch
Handstands
Front Lever
Send me a workout, I’m 215lb and meet the standards of what’s needed but need workouts geared towards that as an mid level calisthenic guy…
going to give this a try 👍🏼 trying to get back to FL and wanted to do plance forever. Whens the best time to fit I'm leg days ?
Do it on days when you rest from calisthenics, or just throw in a few leg exercises on the end of a calisthenics workout
if ur going to do planche and frontlever twice a week u can do a push pull legs (planche-front-legs and repeat )
or if u want to do legs once a week u can make them on sunday and work on ur planche and front twice a week still and u will have 2 days for rest where u can train basics like per hypertrophy or some mobility work with handstand or whatever u want to focus
Exactly what Bruno said, before I was focused on planche and front lever mainly I did legs on wednesday. During this period in the video where I was fully focused on planche my leg training was playing football on thursday instead.
Fully agree!
how are your legs so big if you dont train them?
Thanks for the knowledge where dis you get your dip bar
It’s a dip bar from the company called ‘Decathalon’ called the 100 dip bar training station
That's underrated content! Actually, I trained like you before watching this video. But I am a newbie to planche. Therefore my routine difficulty is 0.6 of yours. Do you know how to make the CNS less fatigue/ strengthen the CNS? As I cannot train hard like you.
It’ll come overtime as your body adapts to the amount of volume of training a week, then you can ramp up how manny exercises you do or do longer sets
Just want to ask, how long of rest do you get after each set?
2mins for big attempts or very taxing movements, everything else after is 1min 30sec
@@TheJackedVegan ok thanks
No problem good question 👌🏾
@@TheJackedVegan 2 minutes for strength attempts? Really?
@@vlado.6ix I think at least 3 min for strength training is better but it is of course like always individual.
Im late here u still doing this routine?
Just me or is that program super blurry?
Hey good content here. By the way what were your waiting times between sets? Since it’s strength I’d assume 3-5 min. Or something different. Anyways thanks.
I always train with 2min rests for big strength movements and 1min 30 secs for smaller more accessory movements (when training calisthenics, weights is longer). But this works for me but maybe not for everyone. Most people take 2-3 + mins rests so this would be good to follow. essentially do the set when you feel recovered and ready but not too long when you're cooling down. If I don't keep going with sets I cool down and become less efficient with movements. Hope this makes sense!
When do you train your legs?
When I go to the gym, it’s not in my calisthenics routine
Should I stop practicing leg muscles to get a full planche?
No train it at least once a week - don’t cut it out
What Sayim said, don’t cut it out you need some leg exercises this will actually help you get full Planche quicker as long as you’re not excessively eating and gaining weight 🙌🏾
thats nice video, but doing such a rough front workout and day after doing killer planche workout is crazy how come your body is not roasted? and that doing handstands and than repeat? thats so hardd
Because the front lever and Planche workouts I work antagonistic muscle groups I’m able to train even if sore or if the muscle is recovering
youre not afarid to injure your hands from over train?
What about legs :{
How long do you do calisthenics?
About 3 years now but first year was all basic movements
@@TheJackedVegan thats good mate.
Is it good when i do calisthenics for 8months and can Allready do muscle ups, back lever, HPU, and half stradle front lever +tucked planche
@@steallcore842 really your are amazing bro
@@abaaliidhafa i dont think so, but thx
hi again ! I just ordered this Amazon basics dip bar , it is one piece not 2 pieces like yours ..IDK if it good to practice front /back lever do you recommend it or should cancel my order and get one like yours ? plz let me know :( thanks
Nah don’t get the Amazon basic one I just had a look it’s a weird shape get one the same shape as mine and made of metal
What about leg day💔
I paused leg day this period as I was only focused on Planche really but gone back to my regular workout where I hit legs every Sunday
usseful videos
Tyty
@@TheJackedVegan man 2month ago you liked for flpu i didnflpu attempt sincle it so wrong movement when pull
@@TheJackedVegan and also did pyke STraddle useful same i got adv tuck more than 10 sec little but STraddle gonna be hard to perform
Yeah start with the pike straddle, focus on straight legs and then over time bring your hips down and engage your flutes
@@TheJackedVegan okay thanks dude
why are your channel is slow increase subs? Youre worth more than your current subs.
Slow and steady my man
Soon he will delete this video and sell this as a workout program
You can’t hate on this. He is trying to make a living in an area that he enjoys and this is the progress into that business. I’m sure he is happy to help but it takes time to make these videos and to come up with topics, content, resource, filming equipment, etc. in short his time is worth money as is your and mine.
How do you maintain your physique with bodyweight alone or added isolation work?