What Is The Best Training Split For Calisthenics?! (Skills, Strength, Mass & Flexibility)
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- Опубликовано: 19 сен 2020
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This video breaks down some ideas around what the best training split is for calisthenics and bodyweight training to better develop strength, muscle mass and skills. We look at full-body, push-pull-legs and upper-lower as well as the factors that go into deciding what to choose.
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It's like Tom can read minds now. I've searched high and low for this kind of information/advice. It's great to get it directly from the person that occupies 60% of my RUclips watch-time.
much love man
@@BodyweightWarrior I know! I've been researching and organizing my routine this afternoon to target my upperbody while also working on my handstand every day and Tom just has a video on every thing I was concerned about when creating my routine!
Check out abnormal being push pull leg routine
Tom's overall evolution is so inspiring.
needed a video like this so much, i've done bodybuilding / powerlifting style training for years now and wanting to break into calisthenics i tried to keep my old "push, pull, legs" routine and made some progress initially but my recovery has been much longer and progress stagnated fast, going to try the upper, lower split with more rest days, legend tom. keep it up man your content is always so helpful
Thanks, Tom. I was just recommended this video by the RUclips algorithm. It was informative and not heavily biased. I liked your succinct explanations, very digestible, especially since we don’t always want all of the science behind training the human body.
Great video. I'm going back to calisthenics after a long bout of depression and crazy procrastination, this video just comes in handy. Hopefully I can recover my front level and some of my planche progress.
How did it go?
feel u man, i am 29 and decided to go back to uni and get a new bsc degree
Waiting for this one for a long time, thank you 🙏
I do full body everyday. High intensity but very low volume. Working incredible for me for the last 3 months.
Yeah I’m pretty much the same. Reps always increasing.
Yeah high intensity low volume work is really good for building strength fast, but you gotta go back to lower intensity higher volume training after some time so that your tendons can catch up. Don't wanna tear your bicep while trying to do maltese or planche on rings.
Nice
What’s your workout routine? How much sets per exercise ?
Good fir beginners
Wow! So much useful information. I have made similar experiences. More recovery is always better.👍🏻
Thanks for this wake up call! I really apreciated
Great video! The information is so clear and concise. I was battling with the same issue and I will go for upper/lower 3 times a week!
Thanks!
Got a ton load of information brother..... super informative💯💯🙌
Hey Tom, I'm new to your channel and just needed to come to the recent vid to thank you! There is an insane amount of value on your channel, you're the only one I've seen so far talking so in depth about flexibility! It is so needed in the fitness space
He is great, also check out Gabo Saturno! You might like!
Current training program: 3 days per week lowerbody rehab, super low intensity high volume. 2 Days per week upper body hypertrophy. I can't wait until I'm recovered and can go back to real strength training. My favorite split is 1 per week, full body, super heavy. And then I have several other movement related hobbies for the rest of the days, but nothing nearly as heavy as my strength session.
awesome advice dude! thanks Tom
When using the upper/lower, I use my rest day for posture and flexibility training and I love it
The answer I was looking for! Thank you
Great video, thanks.
My current workout plan that works wonders for me is 2 strength workouts a week with usually 3 days of rest between them. The rest of the week is filled with martial arts, climbing and a bunch of mobility and flexibility work. Following this plan, my progress increased tremendously.
Can you share it?
@@nikusaiyan9886 aired
Recovery is massively overlooked IMO, have been doing the upper / lower 3x a week as well... Works great. Never really understood why people want to train like professional athletes or steroid using bodybuilders 🤷🏻♂️ I'm basically progressing each and every session now by upping intensity and increased recovery 💪🏻
So true
so is it like upper, lower, upper, then the next lower, upper, lower?
@@proudmisfit4405 yup
Actually most pro athletes, including strength sports, use upper lower.
Im confused at the rest day, should i just “complete rest” like not doing (at doing sport etc)?
hope to reach your level ♡ you're such an inspiration
Thank you that you shared this video to us. I was a very puzzled and I didn't know that what do I do. So thank you very much!🙏
Nice video man thanks for the information 😀
Love this videos about programming!
I wholeheartedly agree, upper lower split is the best. I like the idea of doing it 3 days per week as it can give you a bit of flexibility if stuff happens and you can't necessarily train
Is it like first upper (back and arm)
Second upper (shoulder,chest,abs) or is it all of them combine everytime i do upper?
Stuff happening - AKA being so physically f*** up from work that you just fall into a coma once hit the bed
How do you organize a 3 day upper lower split@@SteelBallsOfCopper
Thank you for your advice, I was really trying hard to decide between full body and upper/lower.
if you skip legs itsliterally the same haha
SO helpful! Thanks man 🙌
I find the push pull legs are good with a rest between sessions works wonders and you can really focus on those individual movements.
This tip of upper vs lower instead of. Push pull is what I needed. Thank you, I Was wondering which day would be best for my calistehnic work out if certain muscles are fatigued from push pull.
Why does everybody try to force it to fit into a week? There's nothing magic about a seven day split
You could do push pull legs rest repeat...
In my case, during the weekend I try to socialize and not care about correct sleeping/nutrition. Since I an not sleeping or eating correctly in the weekend, I will just be tyring myself and not being able to excert my maximum during the week
Indeed lol
@@boyinalabcoatboyinalabcoat393 what does that have to do with anything!?!?
true! Such a limited mentality
@@lucadellasciucca967 it is a direct responce to why i fit it in a week
For most of my fitness journey I also did the Push/Pull/Legs split. Lately it felt like I was stalling a bit on progress, got a string of injuries and training just felt off for some reason, I took time of but nothing really worked. (So I came back to this video) I decided to change my split and I am currently doing the upper/lower split, I feel more recovered, I am more motivated to train and every session feels great! The only thing I struggle with is anxiety of being less in the gym. My goal is to try this split for this month and compare my progress to previous months. Really good fact about removing training sessions first instead of adding stuff. Thank again Tom
I'm a beginner. So from you have said I gather it's ok if I do full body workout for three days a week... I think...I'm watching too many channels to find a common ground. This video was helpful. Thanks man.❤️❤️❤️
Great advice. Thanks!
At the moment I alternate a bodyweight session with a kettlebell session every 2-3 days depending how I feel and sleep. So might look like Mon:BW Wed:KB Sat:BW. Sometimes I'll just get in one of each per week. I was doing bodyweight only which I was really enjoying but felt I needed to add something to develop/maintain my dynamic strength and resilience as I get close to 40yo. I keep my sessions under 35min. Enjoying it and seeing progress. Also sprinkle in a MTB ride or trail run here and there. Thanks heaps for the video, great stuff
Hello Tom,
Do you think that in the case of the upper/ lower split, doing one session of upper with hight intensity (mechanical advantage, cluster, etc) and another with more volume (about 3 sets of tens-15 reps of 2-3 push and 2-3 pull exercices) is a good way to go for strenght and hypertrophy?
Also as i had knee surgery, can i do more reps (close to failure) to build strenght and muscle without loading the knee too much too soon?
Beside this I discovered your channel last mont and really it made ring a bell, i already heard about weight stretching but from a french youtuber about mouvement (mouvement conscient). I enjoy both your channel, clean edit, quality informations. I like to cross the different info from different sources and that's is really enjoyable to see that you give solid advice (checked studies, coach, other channel)
Keep it up 👍👍
I'll change my workout split, I've been following PPL for around 8 months (I started more than a year ago) and I feel that I haven't progressed as much as I'd like, so now I'm going to focus on recovery more than anything
I was always bullying myself that I gotta train more but the truth is there was a reason why I sometimes actually needed the additional rest day. Now I started training after a brief hiatus of not really doing much training and I went in way to hard (although with enthusiasm this time) so thanks for making me understand that I should probably focus more on the quality of each training session and ramping up recovery rather than maximalizing the amount of workouts per week.
Tom you are so inspiring! Could you do a video on supplements? Do you think collagen or glucosamine is any good for joints ?
I’m watching every video that you do
Well definitely changing to upper/lower, it makes so much more sense than the full body I've been doing for months now
upper/lower is my fav!
For me too, upper/lower gives me the best results !
Very helpful thank you Tom 👍 recently restarted my Calisthenics journey. And vlogging the whole thing 😊. I’ve just moved on from full body and into a push pull and was unsure as how to best structure it.
I’m trying to find what’s the best more for people in my position, full time job and a large young family. Think I will stick with the push pull for a few months and see what I find. After I’ll move onto upper lower 💪💪💪
i do all 3, just alternate it every 2-3 months
Very nice overview! Some day I noticed that I dont have to structure my training around the weekdays :-) hahaha. And because I hate restdays I do push, pull, legs and on the fourth day a little bit lighter volume with calfs, abs and forearms, maybe some cardio. So I have an eight days training week, hahaha. Three days are mostly enough for recovery for me, but I dont go all out every workout.
I'm trying to create a weekly workout split that balances calisthenics and weight training for hypertrophy, and somehow also lower body training that leaves me with a few days to do my day job of delivering food on my bike!
Thanks you . This video is very useful for me .
Last time when i saw him his subs was 97.9k great job tom
I love upper/lower split as well. Doing upper/off day/lower/off day etc allows an off day after each workout and 3 whole days rest of the muscle group. Full body is good when youre short on time but it seems like you cant get enough volume in without being gassed or you neee 2-3 days off afterwards.
interesting, thanks man!
I'm doing vertical/horizontal/rest/vertical/horizontal/legs/rest days. Works great.
Upper lower is the GOAT split for muscle gain, Lyle Mcdonald said it long time ago and it's the truth, you can get good amount of volume with moderate frequency and great recovery, shoulder girdle gets only worked twice per week which can help if you had shoulder problems in the past
Agreed 100% with prioritizing rest over training frequency
You are OG man 😎 respect
I believe the 2 best workout schedules for non-bodybuilders are full-body 3 times per week or Upper/Lower 4 times per week: chest, back, shoulders, Mon + Thursday; Legs, ads, arms, Tues. + Friday.
Been doing UPPER/LOWER X2 a week for the past 2 years n I gotta say I have had the best results with that. Regarding strength n aesthetics as well. So I recommend that to everyone to do. N then you can do cardio or sports if you want to on the others days! 😀
@Edmond Dantes around 16-24
@@vortexfitness44 I assume that is for all exercises combined? So in total? because as a beginner you would need 5-10 sets per muscle group per week. and as somneone who is training longer it would be 15- 20 sets per muscle group. I always use 2 exercises for 1 muscle group per session. So i would have a vertical push+ horizontal push. both 3 sets with 6-8 reps for the vertical movement and 10 -15 reps for the horizontal movement. My upper session is something like this (i use gymnastic rings): 1 Vertical pull, 2 vertical push extension (dips, you also have a flexion variant)3 horizontal pull, 4 horizontal pull, 5 shoulder rotation exercise then a triceps isolation and after that bicep isolation. I use 3 trraining fases. 1e i get around 10 sets per muscle group per week. 2e is more around 15 sets, and 3e is 20 sets per muscle group. This is what most studies recommend for hyperthrophy. For me this programm is 18 weeks with 3 weeks deload in total. For an example of the traning split i use you could check out the rings routines from tao fittness (his paid ebooks). Or get yourself a copy of overcoming gravity 2 from steven low, (i highly recommend this book if you want to know how to make your own program instead of following blindly what everybody else is doing).
How long should each cardio session (jogging specifically) last? And wouldn't that affect recovery
It really does sound like the sickest most overpowered split. On one hand you get enough focus and recovery to build strength and asthetics, and on the other hand you also have enough rest days to practice other stuff like perhaps cardio, skills, or martial arts if you'd like
Wait did you say you trained only twice a week? Isn't that too little?
Dear sir, I find your videos very helpful.
I have a request.
I live a very sedentary lifestyle because of my work. So could you please make a video of some stretching exercises that will cover full body which I can do every morning right after I wake up to open up my entire body for the day ahead?
And thank you for your amazing content.
Hi Tom. Can you do a video talking about dieting and the foods that you choose to eat. Thank you.
I've seen so many opinions on that one but just to specify: for this specific type of training and split (I'm talking about the upper/lower body split you mentioned last) does a days of recovery still count as recovery if I do endurance/ hiit on that rest day? What I currently do is 1)upper body 2)lower body 3)"rest"(meaning endurance or krav maga training on that day - krav maga doesn't feel like I strain my muscles a lot so I count it as a rest day) - I only have one day a week without any training (I still go for walks on that day though) so, idk it sounds like a lot but rest days aren't supposed to be only laying on the couch anyway aren't they, or should I like really just rest on rest day?
That is an interesting split. I am doing it for the upper body at the moment (3 days, alternating between 2 days pull and 1 push and vice versa). I am wondering how long are your session and how many sets you do.
M - Rest
Tu - Push
Wed - Rest
Thu - Pull
Fri - Rest
Sat - Legs
Sun - Core
I am a beginner and once I feel like my core strength is good enough I will change Sunday to skill-building
What are de exercises you do in which day? Cheers
Push: pushups, triceps extensions, dips, pike push-ups
Pull: ring pull-ups, ring chin-ups, ring bicep curls, ring hammer curls
Legs: Squats, lunges, calf raises, tibia raises
Core: various isometric holds
great!!!! Many thanks @@WizDaPenguin
@@EduardoMusasa no problem
Upper-lower-arm&abs-Upper-Lower S/S- rest but usually 30 mins yoga plus making sure I hit my 15k steps. 15 mins stretching every morning first thing.
Amazing thanks
Used to do full body 4 times a week and it went perfect. Changed now to Push Pull Legs because I have more time like this
No way, I recently changed my plan to for the same reasons you highlighted. It didn't make sense to me to train the same muscles back to back hindering my progress in push/pull. I do an 8 day split.
Upper/lower rest then I have a core and yoga day, quite relaxing compared to my hard-core upper/lower then just rinse and repeat. I warm up either skipping or cycling, just preference, and I cycle to work or the gym so I don't add cardio to the plan, I class it as neat, so I'm active enough to not worry about cardio.
Balls to the wall! I agree 😅 I love training like a madman sometimes but agree 100% focus and specifity (damn the spelling!) seem to yield better long-term results like you say, at least for me anyway.
A good video, I also like the time saving aspect of supersets. Although sometimes I find the second set isn't as strong. I'm guessing that's losing out on the creatine phosphate energy burst or maybe a cns issue, I'm not to sure. Like weighted dips v weighted chins, the chins are harder. Maybe I just need to adapt but if you have any ideas I'd love to hear from you. Again, good video Tom 💪
I do the same. Upper/lower then a yoga-core day. I’ll then go to pull/push/legs then a yoga-core day. Repeat. Works well and keeps me active nearly everyday
@@Yeeeeeeer fair enough 💪 I prefer the rest day, well I cycle to work and to the gym and occasionally do rock-climbing so I love the rest. But yeah I am a fan of upper lower. Quite cool that someone else dose a yoga and core day too 💪😅
@@Yeeeeeeer upper session do you work on specific skill ?? I'd like to work on front lever/planche ... Pulll session work on one arm chin ups
Interesting insights Tom! I have a very similar physique to you (about 188 cm and 84 kg) and a very similar training style, and I generally found your perspective on training to be eminently reasonable, and backed by my own personal experience as well. I don't strictly follow a specific split week-by-week, but I tend to do 3-5 workouts a week and mix it up between "pure" upper-body days (chest, arms, and back, but not core), upper-body+core days, pure core days, and cardio/legs days, which usually just entails some trail biking for me. Within those training regimens, I also divide my workouts between high-volume strength-building days, often with a weighted vest; low-volume technique days, i.e. where I train only advanced movements like muscle-ups, human flags, front levers, assisted one-arm pull-ups, etc;, and then moderate-volume HIIT/crossfit-like sessions, where I'll try to, say, complete 100 pull-ups of any mixture of varieties in under X amount of time. Sometimes, if I have a higher-volume workout planned but my muscles are feeling extra sore, joints are aching, etc., I'll just switch to a lower-volume technique session or the like. I used to definitely overtrain and get worked up about logging hours in the gym and finishing X number of sets and whatnot, but nowadays I just listen to my body, focus on long-term goals, and try to give myself ample recovery so I can get the most out of my workouts. It sounds like we share a very similar philosophy on training, and like to do roughly the same sorts of routines. I loved this video and the rest of your content, and it's really inspiring to see another tall dude out there kicking ass at calisthenics. Keep it up Tom!
I am 188+ tho and 15 , I only weigh 63kg 😅
I am trying to build muscles and my goal is to get 73kg (at least)
under 90kg would be perfect
but I am just an beginner
Good video! Suggestion to my fellow Cali athletes: I found out that doing full body twice a week is amazing,one day is intensity day and the other is volume (alphadestiny’s approach),thats how I got skills like front lever rows and handstand pushups. In between I work on my flexibility and handstands-some low intensity stuff. Its much more superior then working out 4-5 times a week.
Can you tell your routine ?
Almost like mindful mover. Do you know him?
Yeah I follow him he got some good points
And I dont have a specific routine to share,its mainly skills on Monday,legs and hs on Wednesday and reps on friday
It varies, I think in the beginning the first year or two you should train whichever skill you are learning every couple of days. To learn planch for example you have to be doing planche training a couple of times a week at least. I think once you get to the point you can do planche, front lever ect you can stagger the sessions much more and not have issues but to develop the initial skill you really have to have consistency.
Been doing a PPL split for quite some time now, feeling like I am making great progress on everything but my arms. For them, progress is very slow despite having arm isolation exercises after my compounds (partially bodyweight, partially with bands). Also I sort of need to train that often because I feel like it keeps me mentally stable😅 Really want to try out other splits, but I can't seem to find one that fulfills both my need for many weekly training sessions as well as optimal results for my physique and strength🤔 I feel like two days of rest for my big muscles is enough to make good use of hypercompensation. You really got me thinking with the push/pull problem you mentioned tho, so I wonder what might be the solution to that.
I was doing push pull legs and I’m more shredded than I’ve ever been but my body doesn’t feel as good as it looks. I recommend listening to your body and not rushing results.
Monday- Pull
Tuesday- Legs
Wednesday- Push
Thursday- Active Rest(LISS Cardio and Yoga)
Friday - Full Body
Saturday- Active Rest (LISS Cardio and Yoga)
Sunday - Rest Day
Starting to work for me. It alternates my High Intensity and Low Intensity days.
U still doing this routine?
@@robinvsdk Back to Full Body 3 times a week for the next 3 months
i just wrote down everything i heared and drew it on to my ipad and made it my backgrund so i can look at what to do each day, hopefully this works out
Hey great video!
How do you schedule mobility training?
Thanks man, been noticing that it is hard to do muscle up on pull day after push day. I’m going to stop train push/pull/legs and do upper/lower instead because it’s sucks being sore all of the time. Especially in the legs after squats and deadlifts and leg day in general which I pretty much always I’m.
@Emr4hSince time has past by I must tell you that I have stuck to push/pull/legs for the most part but I might change it up in the near future. Since I haven’t stuck to other spilts for longer periods of time, I must say that push/pull/legs has helped me get stronger but I have also gotten stoped at different progression. I pretty much always gets extra sore in the lower body but that is something which I have come to accept over time. The soreness in my upper body really isn’t that bad and sometimes I really don’t feel anything and I usually get that when I have done the same training for a long period of time and let my body get used to it. Since I only train legs one day at a week (squats for example etc) and I hit them hard, the soreness itself quite natural but just like many other people say. You need to focus on your diet and sleep, what do you put into you body, do you get enough protein in etc and how long do you sleep. My focus isn’t just going to the gym and I don’t know how many times you go to the gym or how your life looks like. But if I were you I would’ve stuck to push/pull/legs for just I little bit longer, maybe 1-2 months or shorter/longer depending on how you feel. Just to see if you are seeing the progression that you want and if you are still enjoying that type of split. But if you are not happy, then change. The most important part is if you are feeling happy or not.
Hey Tom, could you please also touch on the type of cardio you do and when you do them?
I'm doing intuative split with daily training. Focus on core scapula joint mobility and basics. With a dash of intermediate for fun skills. Doing the fun stuff is always an overreach.
I’ve been doing ppl for a while now and it has been going good for me I get 2 days minimum rest between each muscle group so I haven’t faced any problems
Great video Tom, thank you for the hindsight. I was wondering if you had any quick tips on how to balance calisthenics with other sports, though. I do full body, high intensity calisthenics 3 times a week (no skills, just interested in the basics for hypertrophy and want to move on to weighted calisthenics eventually), but I also play basketball (1 training session and 1 game per week). I've found that I'm loosing most of my athleticism (speed, reaction, explosiveness, etc.) while playing basketball due to always being too tired from calisthenics. Now that the season has started, it's impossible to keep training calisthenics 3 times a week. Plus, the games are at random dates, which throws my calisthenics sessions all over the place. Should I be worried that I'm down to 2 calisthenics sessions a week and sometimes take 4 days between them? I'm a hardgainer too, I literally get anxiety if I see any loss of gains, which aren't much to begin with. I'm 40 btw. Any guidance would be great!
Personally, i think 2 training sessions every week of calisthenics is great! And if you add the basketball training as well its really complete. Congrats on working out at your age, not many people can keep up 👍
I train everyday for mental reasons. 2 of the days are easy ones like leg raises and bridge workouts. Even on those days I get in 100 pushups 100 pullups and 100 sqauts though. I just couldn't imagine not training in the morning. Even when I fast I do a few sets.
I’ve done ppl sense I’ve started and it’s really Fast your body can recover your body gets used to your routine you do the routine and stick with it you recovery your body will recover faster it adapts
Very interesting,
I have been trying for a long time to see how I put the Upper (Mon-Thu) / Lower (Tue-Fri) method into my training, but precisely on Tuesdays and Thursdays I practice Martial Arts and it is more difficult for me to put calisthenics routines. At the moment I am doing a Full Body, although I have found the Push + Hamstring and Pull + Quad method interesting. I will study it.
That happens to me too, i do boxing and its difficult to place the strength workouts without affecting the recovery
Hey Tom what is your thoughts on bend arm / straight arm splits?
My schedule is upper-lower-rest-push-pull-leg-rest. For the push & pull days, I train skills like HSPU, Planche (push) and muscle up, front/back lever (pull). For 2 leg days, I split between strength and plyometric.
I've seen your comment, we're on the same path. How's it going for you since you've began this program?
I’m gonna try this split. Sounds foods and I can use the rest day on Wednesday for LISS cardio and Yoga
ive been doing push (chest+triceps) pull (back+biceps) legs push (shoulders+ skills) abs and rest rest
I do push, rest, pull, rest, legs, rest and I have found that for me personally it has given me the best results considering my life style
everytime tom says TBH you do 10 pull ups u will get super strong GL
Thank you so much!! This video was really helpful for me :)
I've been doing the upper/lower split on Trybe and loving your workouts.
Question - How do I factor in split/handstand/thorasic training too? Below is what I've got, but not sure if it's too much to cram all this mobility in too?! LMK what ya think.
1 - Upper + Side Split
2 - Lower + Pancake + Handstand
3 - Front Split + Shoulder Mobility
4 - Upper + Side Split
5 - Lower + Pancake + Handstand
6 - Front Split + HandStand + Shoulder mobility
7 - Off
You don't have to constrain yourself to a 7-day cycle. You can do 8, 10, some powerlifters I've seen do 15 day cycles. That way you can program in enough recovery and still do what you want to do. Just don't do too much!
@@VoidHarbinger good call! No need to confine to a 7-day calendar. Will do this.
In my experience, for strength training frequency is key when you start off (first year or two) or resume after a month or more - you get the neural connections, mind-muscle connection during that time, get your stamina up, get you focus where it needs to be, you learn the proper technique, muscles become way more efficient. Up to 6 times a week, push/pull/legs seems to be the best option. Then you get to the point where you can train for longer than 1.5 hours. At this time switch to upper/lower (and abs every time) in the schedule described at the end. If you really are going for strength, rest time between sets is longer, therefore 3 hours at the gym go by in a blink of an eye. And, again, judging from my experience - it's impossible to overtrain in one gym session at this point.
why would i go from 1.5 hour push workout to 3 hour upper body workout. doesn't make sense
Bro, please make a video on - nutrition and diet, how to design them for our needs?.
Thanks in advance
The thing about recovery that I think needs to be considered is physical work. I was a firefighter, everyday we were doing physical things on the job, in fireground drills, firefighter exercising i.e. fitness test, running stairs in SCBA and Bunker Gear, dragging hoses, pounding a truck tyre with a Sledge Hammer and then once the day was over, we'd go to the gym. I personally think the human body can take allot of abuse and still maintain a high level of ability and growth in many areas of life.
I was on a few Hotshot crews and I hear you- We worked hard. also we were 23- this starts working less well in your 30s and beyond
Three days a week works for me but it changes every week. As an example, one week I will do upper body push, Monday and Friday and pulling on Wednesday. The following week I will do pulling on Monday and Friday and push on Wednesday. I do BWT squats and reverse hypers on Wednesday after my push of pulling for that week. This way each muscle group gets a minimum of three days recovery one week and four the next. I'm old so if I am to beat up, I have no problem skipping a day.
I am doing your fat loss program and by then want to start with fundamentals!
Heeey! Really useful content!!I would really appreciate some help here though. I practice climbing but I haven't feel improvment over the last 2 years strengh-wise and appereance-wise. So now Ive decided to workout with your app. But if I decide to workout upper body strengh 3 days per week, then I don't see how much room there is for me to keep climbing (outdoors), as I wouldn't be giving enough rest to my body. What would you suggest?
Hmm..interesting point of view..but what about an advanced or elite level individual who has extreme amounts of work capacity?I believe that for a modern minimalist this high intensity low volume low frequency approach is okay but not for an aspired champion or someone who just really loves to train and can't rest for 3 4 days a week because he feels bored
Handbalancing 6 times/week and bent arm strength 2 times and straight arm strength 2 times with 1 leg session.
Thanks maan
To me what works best is the pull/push/legs which basically is the classic Back-Biceps / Chest-Triceps-Shoulder / Legs... Training the whole upper body in one session makes one group suffer. If you start with back, chest suffers because energy will be depleted from chin ups / pullups, and vice versa.
Feel that way also! If I wanted to do say push ups with pull ups same day, I feel like after a week or 2 I am drained pretty bad. When I do pull, push, legs, and start first workout with pull ups I feel fresh by time it rolls around again. For beginners such as myself, pull ups are taxing on the body big time. And like you say, through in the opposing muscle group and trying to hit is sufficiently males me feel like was not worth working out, feel worse than before started!
This is where I’ve been getting to as well. Separating into push, pull, legs/abs lets me go more intense with higher volume overall without being held back by endurance mid set. Interesting to see that people respond to things differently. Still trying to figure out where to place cardio so it doesn’t interfere, probably in the morning for 20 mins on pull, push days.
This is very good info. Thanks. I've only just started on rings, I can do the basic moves. The problem is I need to train the progressions for the front lever for example. I can do pull ups, tuck pulls etc. Can I train those progressions on rest days
.How is your transformation going :)? Late af answer: you can implement skill training in your upper body workout!
Hey tom, did your beginners hamstring stretch. I did the strech for the 2 nd time for the week even though my hamstrings was in pain. It wasn't that painful on the day but extremely pain full the next and was not even able to touch my toes without pain. It is now the 3rd day still has pain while tring to touch the toes. Is it normal or did i over strech my hamstring? What should i do?
I've been doing the full body 3x a week thing along with yoga almost every day for about 1.5 years straight and I've been making decent progress but what I noticed is that I need a week off from intense strength training quite often with this approach (like once every 4-5 weeks) to fully recover. During those weeks I just do yoga but I try to pick more intense sessions there.
I feel like it's given me a really solid base strength and taught me a lot in terms of recruiting the right muscles for each exercise and how to efficiently work the whole body in conjunction. Now I wanna build a bit more raw strength and some more muscle mass for calisthenics skills and just plain old vanity. I think I'll try an upper/lower split for the next couple months and see where that takes me, because I've been feeling like my body has a hard time keeping up with recovery, so the split should help in that regard!
@Muhammad Raihan R going very well so far! Building a good amount of muscle, continuing to improve weaker areas and it works out well in terms of recovery! I'll probably stick to it for another couple months as long as the gains don't slow down! By Friday (last workout day of the week) I desperately need my two rest days but come Monday I'm ready to go hard again!
@@oaschbeidl hi man, are you still doing upper lower and how it is going? :)
@@lukapetronijevic8055 yup, still making great gains with it, great split for me at this point!
@@oaschbeidl thank you and keep grinding. Good luck! 💪
Ive been doing full body 4 times a week. Interesting to reduce to 2 times a week. Will give it a try
I gave it a try but It didn't work for me because I feel fully recovered after 2 days