Honestly the only important exercises are military press/hspu, weighted pull ups, squats and deadlifts. Other exercises should be chosen individually while looking at weak links and specific goals.
@@karolkonieczny9130 so if my goal is mastering the basics (4kg squat 60g ohp) and general hypertrophy what do you recommend I do? I was thinking weighted pushups, dips, and tricep extensions all for 5 sets of 6-8 reps. Then for pulling I just do Weighted pulls, weighted inverted rows, upright rows (for the rear and lateral head hypertrophy), and bicep curls. All 5 sets of 6-8 reps.
@@elicohen8156 in my opinion you would be better just going for strength, that is 3-5 reps. Dominik said he trained for strength his whole life and he built amazing hypetrophy. If you would perform 6-8 reps maybe your muscles would grow a little bit more but I dont think sacrificing strength gains is worth it. And when it comes to exercises you named, I think they are pretty good, remember that you can always change some thing that you wont like.
Was literally working on creating my own plan today, and then out of nowhere... "How To Make Your Own STRENGTH Training Plan?". You, sir, are a mind-reader! Thank you!
This was great, I needed a starting point. I've been doing weight training since I was a teenager, but now at 43 I'm looking for overall athleticism. I appreciate you sharing your knowledge
Hey great stuff Dominic. Just started following you. I just learned about the Protected Pull up on the push up bars. Fabulous! Been practicing for the last week. Just phenomenal
Hey Dom, have you thought about doing a military press tutorial? I would like know how the technique is and some advices and suggestions about it 'cause I want to increase my overhead strenght
I'm also wondering. For now i just cut weight by 10% for main excersise and cut reps for rest by one or two but would love to hear some more info on that from someone more advanced
Just fast update. Im working out with weighted vest on main excersise so on light days i just take out one weight out which is about 3kg (doing dips with 27kg and pullups with 24) rest excersise i do same amount reps ad on heavy day. For now I'm able to progress sets as mentioned in one of previous videos of Dominik (3x3,3x4,3x5,4x3 etc). Also trying to progress those additional excersise on heavy days.
i train 5 days per week with 2 day rest ! but i dont go to the gym i only do push ups- pull ups- core and legs! do you thing if i train 2 times per week i ll get stronger?
That's the question. My biceps are always so sore after grappling/ wrestling. For calistenics i do 3x per week upper body. How do you cope with this man?
Hi, I have been practicing for 4 years, there has been a lot of improvement for a year, RUclips and people helped me a lot. If I want to include barbell exercises in my training, plus exercises typical for calasthenics, will the repetition range be similar to 3-5 repetitions? My priority is strength, but I try to be very mobile and fit, I go on a bike once a week (20km-50km), I have been running for a month, so far I have not exceeded 5km, but there is progress. I would like to be strong, but be mobile enough and fit enough to cover the 40 km bike route for the weekend, or go jogging in the forest and do 5-8 km
Hi Dominik! I'm a new subscriber, do you have any advice for a 54 year old to get stronger and progress in pull-ups? I am 1.84m tall and weigh 82kg. I have started with pull-ups 2 months ago. At first I only did 2 x 3. Today (2 months later) I can do 7 x 3. But I can't go over that amount anymore since 2 weeks ago. You're great! Thank you!
There are so many possible reasons. 7x3 = 21 pullups. Have you tried going to 5x4 or 6x4 - you will have about the same workload but with less rest? One possibility may be that you are overtraining - don't do any pullups for 2 weeks and instead do mobility work and aerobic/CV work maybe with light weights . Other weight training techniques are to add some weight to the pull up and drop the volume to 3, 4 or 5 sets of 3 reps either with a weighted vest or a pull-up belt. Do it for maybe 2 weeks then go back to doing 7x3 and try to do 8x3. Another is to do your reps with a solid hold of one or two seconds at the top of rep (you may need to drop back to 5 or 6 sets of 3 but try it out). Or on the last set do a longer static hold, increasing to 20 seconds or more but do it on the last set only (if you do it on an earlier set you will be exhausted for the next set). So after the last rep of the last set, go back to the top (pullup or use a step, it doesn't matter) and hold as long as you can with your chin above the bar - an alternative is to drop lower yourself very slowly, over 8 or 10 seconds.
@@davehenson5390 Oh! Thank you very much for all this information! Overtraining is likely a reason. I'll try to do 5x4 times (it hadn't occurred to me!). I'll try that and also inverted row. Thank you very much again!👍🤘💪
@@erikgardetemps One other thing to think about is your relative strengths in main muscle groups and the scapula muscles. First, how long can you hang from the pull-up bar - and I mean just hang there, letting your shoulders relax and come up to your ears? I would aim for 3 sets of 40 seconds. You should also concentrate on scapular exercises - scapular rows, scapular pull-ups, scapular press-up (6-8reps, 3-5 sets) making sure you get full protraction and hold it for 2-3 seconds with each rep. DO these are the start of the session so you are applying maximum power to them. Dominik has videos on these as well.
Hey, Dominik! I tried to get in countless times to your FB group and haven't succeed yet 😅. I sent you a message a few weeks ago in the facebook messenger. Please, put me in!!
^^ suppposed to be 10-20 percent lighter but I'm not sure what that means in terms of reps and sets.... maybe its like 10-15 reps? Idk man @dominik help us out here brother
@@elicohen8156 it means that every week you have 2 sessions of each pull and push. The first session must be 100% and the second session in that same week must be ~80%, that means doing for example 3 reps instead of 4 or 3 sets instead of 4, doesn't really matter. On the next week when you recover you repeat the process but you must use progressive overload, so do everything the same as first week, but add 1 rep to each set or 1 additional set to your exercises. That shouldn't be a problem since if you do everything right, you will have more strenght on weekly basis. I hope you understanded the explanation :D
@@karolkonieczny9130 So if I get 3x4 on pullups on monday, the second session of the week would be 3x3 or 2x4? Why not just do high rep training? Like 8-10?
From my experience, the maltese press ( 5:37 ) is really good for this. It works your bicep connection to the elbow, so you should feel the burn right in that spot
I needed this man was just looking how to balance my boxing with the calisthenics!!
Press:
1. Military Press/HSPU (3-5sets, 3-5 reps)
2. PPPU/Protracted Pushups (3-5 sets, 6-8 reps)
3. Ant delt press/Pike push ups/supine maltese press (3-5 sets, 6-8 reps)
Pull:
1.Weighted Pulls (3-5sets, 3-5 reps)
2. Perfect Pulls(3-5 sets, 6-8 reps)
3. Scap pulls/front lever work/straight arm pulls(3-5 sets, 6-8 reps)
4. Rows/Curls(3-5 sets, 6-8 reps)
Legs:
1. Squats (3x5)
2. Deadlifts (1x5)
Let me know if I missed anything...
Honestly the only important exercises are military press/hspu, weighted pull ups, squats and deadlifts. Other exercises should be chosen individually while looking at weak links and specific goals.
@@karolkonieczny9130 so if my goal is mastering the basics (4kg squat 60g ohp) and general hypertrophy what do you recommend I do? I was thinking weighted pushups, dips, and tricep extensions all for 5 sets of 6-8 reps. Then for pulling I just do Weighted pulls, weighted inverted rows, upright rows (for the rear and lateral head hypertrophy), and bicep curls. All 5 sets of 6-8 reps.
@@karolkonieczny9130 also would this kind of program make sense to follow for me? I can do 5x5 chest to bar pull-ups and deep dips.
@@elicohen8156 in my opinion you would be better just going for strength, that is 3-5 reps. Dominik said he trained for strength his whole life and he built amazing hypetrophy. If you would perform 6-8 reps maybe your muscles would grow a little bit more but I dont think sacrificing strength gains is worth it. And when it comes to exercises you named, I think they are pretty good, remember that you can always change some thing that you wont like.
@@karolkonieczny9130 Thanks broski, I appreciate it.
Was literally working on creating my own plan today, and then out of nowhere... "How To Make Your Own STRENGTH Training Plan?".
You, sir, are a mind-reader! Thank you!
This was great, I needed a starting point. I've been doing weight training since I was a teenager, but now at 43 I'm looking for overall athleticism. I appreciate you sharing your knowledge
Thanks for these details Brother! Push-pull (first push to do) explained, never heard about that thing before.
Great video man. Nice realistic step by step training. You are a pro.
Crazy how much value you're giving for free. Thanks Dominik ✌
Dominik is one of the best calisthenics coach !
8:10 the primary flexor of the elbow isnt the biceps as many would assume. It's the brachialis.
Its said right.. everything has its time... Like i see him..now everything changed.. doing 10+ pullups
These lessons are fire, swear to God.
Twice per week. YEs, sometimes less is more. Great advice here.
Such a deep video. Love you Dom. You rock.
Thank you sooo much for this dominik!!
Let's do 2000 push ups a day it's gonna make me stronger- yeah thats what my training used to be like when I was 14 years old xD
same here except i do it on the wall because it's very easy to hit 2000 reps 💀💀
This video is a gem 💎
Great video with great information and advice. If training for static skills, would we need to practice the statics before doing these workouts?
I really needed that athletes routine ... I'm a bboy and I have bboy training everyday
Hey great stuff Dominic. Just started following you. I just learned about the Protected Pull up on the push up bars. Fabulous! Been practicing for the last week. Just phenomenal
Thanks a lot for your years of experience 🔥💪🙏
Thank you Dominik!! This is exacly what i needed :)
that shit comes right on time❤️Thanks!!! I will improve my plan now🔥
That was great stuff. Tq so very much
This information is gold 🔥🔥
I heard mine name! I'm 60, not 63. Saw mine handstand photo in the beginning too. Working hard on the program.
Hahaha i needed this. As always, good Work Domink, and thank you.
It's really helpful.. thnx
Thanks champ keep going 🔥🔥🔥💪
this is gold
thanks
Brilliant! Loved it!
Dude regards from Colombia 💪
~even it's a shit day, make it a good day~ Dominik Sky.
That’s great value right there 💪🏻…
Hey Dom, have you thought about doing a military press tutorial?
I would like know how the technique is and some advices and suggestions about it 'cause I want to increase my overhead strenght
3:38 hell almost broke loose
Thank you Dominik!
Love your videos
Next vid : how to identify weak links in the kinetic chain
do you have also a video on the 3 x week option for mma fighters? because I train mma and would be interested in that. thx
Hey on the push day, can I do weighted dips instead of protracted pseudo pushup, or do you strongly suggest pp ups. To train for handstand pushup :)
One question, do you think it's a good idea to train heavy pull ups (and all their variations) with rings?
Fine start to make a plan, but where ist the Restday? 2 or 3 sessions Pull and Press plus 1 legday. Maybe I have a knot I'm my mind 🤔
3-6 months is a very long time to change grips you will hit biological law of accommodation. You should change grip in every 3 weeks
no
And how can we reduce the training in a 15%? 15% lighter of what?
Thank u dominyk
I'm also wondering. For now i just cut weight by 10% for main excersise and cut reps for rest by one or two but would love to hear some more info on that from someone more advanced
Just fast update. Im working out with weighted vest on main excersise so on light days i just take out one weight out which is about 3kg (doing dips with 27kg and pullups with 24) rest excersise i do same amount reps ad on heavy day. For now I'm able to progress sets as mentioned in one of previous videos of Dominik (3x3,3x4,3x5,4x3 etc). Also trying to progress those additional excersise on heavy days.
@@spukin7636 hows it going? does this make sense for a beginner to do?
how about cardio or conditioning? what exercises are best an when put it in the schedule?
i train 5 days per week with 2 day rest ! but i dont go to the gym i only do push ups- pull ups- core and legs! do you thing if i train 2 times per week i ll get stronger?
How about if using bodyweight exercise as alternative, how many reps and sets are equivalent to what you said using barbell and dumbell?
Do you use supersets in push/pull training?
Thanks for information 💪😎
And if you want to develope an specific element how should the planification be?
Is it okay to add some chest exercises on top of this workout, like normal push ups and dips?🙏
Thank you, geat video! How do you incorporate mobility, cardio and your grappling and striking training into your schedule?
That's the question. My biceps are always so sore after grappling/ wrestling. For calistenics i do 3x per week upper body. How do you cope with this man?
Hi, I have been practicing for 4 years, there has been a lot of improvement for a year, RUclips and people helped me a lot.
If I want to include barbell exercises in my training, plus exercises typical for calasthenics, will the repetition range be similar to 3-5 repetitions? My priority is strength, but I try to be very mobile and fit, I go on a bike once a week (20km-50km), I have been running for a month, so far I have not exceeded 5km, but there is progress. I would like to be strong, but be mobile enough and fit enough to cover the 40 km bike route for the weekend, or go jogging in the forest and do 5-8 km
Thanks man!
should i include deadlifts on my leg day or pull day?
How much rest between sets? I was assuming the 3-5 min rest was for between different exercises. Correct me if I'm wrong.
Nah your ok but for isolations rest for 1 1/2 minutes to 2 minutes
Which one will be more effective training a skill 2 times per week with high intensity or 3 times a week with low intensity?
What about training for core?
I feel tired when I use gymnastic rings/pull up bar and weights in same day :/
Thanku so much man
Bro please make a video about Butt wink on squat
Hey there, is there a reason not to do any push-up work on the press day? like weighted push-up etc.
And dips? I supose that after the shoulder wourkout in the end.
First. Love your content
Do you always train to failure or are there repetitions in reserve?
"Hopefully for the love of God, legs"
Where can i get the "simple strength system" ? Pdf
thank youuu !!!
Which day should I put Deadlift？
Leg day is just 3x5 squats, 1x5 deadlifts?
What bout muscle ups that's a pull and push put together
Can i do push and pull together? Cause im also working on the stalder press
I would like to know that, too
Some people say it's better to do push and pull together on one day and others say you should do split training
Hi Dominik! I'm a new subscriber, do you have any advice for a 54 year old to get stronger and progress in pull-ups? I am 1.84m tall and weigh 82kg. I have started with pull-ups 2 months ago. At first I only did 2 x 3. Today (2 months later) I can do 7 x 3. But I can't go over that amount anymore since 2 weeks ago. You're great! Thank you!
There are so many possible reasons.
7x3 = 21 pullups. Have you tried going to 5x4 or 6x4 - you will have about the same workload but with less rest?
One possibility may be that you are overtraining - don't do any pullups for 2 weeks and instead do mobility work and aerobic/CV work maybe with light weights .
Other weight training techniques are to add some weight to the pull up and drop the volume to 3, 4 or 5 sets of 3 reps either with a weighted vest or a pull-up belt. Do it for maybe 2 weeks then go back to doing 7x3 and try to do 8x3. Another is to do your reps with a solid hold of one or two seconds at the top of rep (you may need to drop back to 5 or 6 sets of 3 but try it out). Or on the last set do a longer static hold, increasing to 20 seconds or more but do it on the last set only (if you do it on an earlier set you will be exhausted for the next set). So after the last rep of the last set, go back to the top (pullup or use a step, it doesn't matter) and hold as long as you can with your chin above the bar - an alternative is to drop lower yourself very slowly, over 8 or 10 seconds.
@@davehenson5390 Oh! Thank you very much for all this information! Overtraining is likely a reason. I'll try to do 5x4 times (it hadn't occurred to me!). I'll try that and also inverted row. Thank you very much again!👍🤘💪
@@erikgardetemps One other thing to think about is your relative strengths in main muscle groups and the scapula muscles. First, how long can you hang from the pull-up bar - and I mean just hang there, letting your shoulders relax and come up to your ears? I would aim for 3 sets of 40 seconds. You should also concentrate on scapular exercises - scapular rows, scapular pull-ups, scapular press-up (6-8reps, 3-5 sets) making sure you get full protraction and hold it for 2-3 seconds with each rep. DO these are the start of the session so you are applying maximum power to them. Dominik has videos on these as well.
@@davehenson5390 thanks again!
fenomenal thx
What about core training
How to bigginer strt push-up increase????
Hey, Dominik! I tried to get in countless times to your FB group and haven't succeed yet 😅.
I sent you a message a few weeks ago in the facebook messenger. Please, put me in!!
That's what most people don't know 😂🤣🤣🤣
zivjo dominik ti si moj vzornik in rad bi postal kot ti.
Is there a way to get the book if you're not in the facebook group, or if you join late?
Can I contact your team for help building my program?
Kralju
The second week exercises are to be done for how many reps and sets?
^^ suppposed to be 10-20 percent lighter but I'm not sure what that means in terms of reps and sets.... maybe its like 10-15 reps? Idk man @dominik help us out here brother
@@elicohen8156 it means that every week you have 2 sessions of each pull and push. The first session must be 100% and the second session in that same week must be ~80%, that means doing for example 3 reps instead of 4 or 3 sets instead of 4, doesn't really matter. On the next week when you recover you repeat the process but you must use progressive overload, so do everything the same as first week, but add 1 rep to each set or 1 additional set to your exercises. That shouldn't be a problem since if you do everything right, you will have more strenght on weekly basis. I hope you understanded the explanation :D
Thanks!
@@karolkonieczny9130 So if I get 3x4 on pullups on monday, the second session of the week would be 3x3 or 2x4? Why not just do high rep training? Like 8-10?
@@elicohen8156 Because then it is not a strength training
4:15, can somebody explain how to program "lighter" workout? That means I should do like 50% of heavier session volume, or do other exercises?
He says it somewhere in the video... 10-20% less weight. Never forget to add in bodyweight when doing calisthenics.
@@marcelbenner993 appreciate bro!!
beast
What train should i do to build bigger biceps. I have bad genetics in the biceps with a 3 finger gap Betwen my bicpes and my foreaem
From my experience, the maltese press ( 5:37 ) is really good for this. It works your bicep connection to the elbow, so you should feel the burn right in that spot
@@politecnico_socratico thanks
Pelican curls, bodyweight bicep curls, chin ups. Curls with weights for example on incline bench for better stretch and regular standing curls.
When it comes to bodyweight exercises the best one is probably hefesto and it's easier variations
easy workout
"Train mma" and those uselss kicks ;d
I don t have a lot of time to rest 5 min between sets, what can i do?
The minimum rest should be 3 minutes, if you can't manage that, you have to do research on 'supersets' :)
Add subtitles to the video please :)
lol what about legs!
2:34
👍👍👍
Dominik could you please accept me in the facebook group?
I really want to be there and already sent several requests😔
пожалуйста переведите программу на русский
what if i am stuck at 4x4 in weighted pull ups for more than 2 weeks ?? @dominiksky
Deload my niqga
@@Ae4pf_ for how long