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5 Ways to Create Progressive Overload for Calisthenics
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- Опубликовано: 15 авг 2024
- Want to know 5 Ways to Create Progressive Overload for Calisthenics? Want to know how to keep making progress with your calisthenics or body weight fitness training? Then this is the video for you. I want to go over 5 Ways to Create Progressive Overload for Calisthenics so you can keep making progress with your calisthenics for the foreseeable future. Progressive overload is key to making progress in your training, whether your doing calisthenics, weight training or running you need to progressive making your training more challenging to make your body make adaptions and to keeping getting bigger stronger and fitter.
Creating progressive overload is one of the most important aspects of your program and has the biggest potential for making progress and reaching your goals but sadly so many don't even know what it is and how important it is. They find a program online and just slug away in the gym hoping they will reach their goal of getting bigger and stronger and end up doing the same workout, doing the same exercises and lifting the same weight wondering why it's not working. When they get to that point they blame the workout program and switch to a new one and the story repeats. Few years down the line and some people look the same and have the same strength, if this is you please watch this video. Knowing how to create progressive overload will give you the tools to keep making progress in your calisthenics journey.
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I am not liable for any injuries or damages that individuals might incur by attempting to perform any of the exercises or ideas discussed on this channel. Any individual attempting to does so at their own risk. Consult with your physician before beginning an exercise regimen.
Great advice Lee! Short, sweet and on point! =)
Thanks buddy . Glad you liked. Which form do you focus on more out of them ?
@@LeeDowningKeat I had posted this in one of the other comments =)
Depends what I'm training. ie: when switching positions/angles for a harder exercise, I shorten the range to make sure I can make enough power out of the hole, then increase as I get stronger. Then when increasing reps and want drop sets, half-reps are great to do before switching to an easier exercise/weight to continue the drop. Those are the main ones I incorporate, but I tend to use them all over long periods of time. I don't like being stagnant too long as I get bored too easy hehe
Nice man you seem to know what your doing
@@LeeDowningKeat Thank you. Ya, my background has helped a lot, even if I don't train anyone atm. Real life gets in the way and it almost felt like I was starting from nothing. Although, this has allowed me to understand the true beginner phase much more and see what it's like to work from the ground up.
Were you a personal trainer?
I love close neutral grip chin ups because of the longer range of motion. Awesome, Lee
Neutral grip pull ups are underrated and feel a lot better on the shoulder and wrist plus that longer range of motion does wonders
great video! very informative and well presented
Glad you enjoyed the video
Great video mate. Loved how many examples and how detailed you went into it. Cheers bro 👊🏼
Anytime buddy hope it helps you keep making progress thanks for watching
Excellent video..👍 Keep them coming. I've been doing a lot of isometric holds which has helped me with false grip. 💪
Thanks wolfy. Awesome reckon by Christmas you’re be banging them out........ that might be a sub challenge for you 😉💪
@@LeeDowningKeat.. Let's hope so.. 👍 trying isometric hold that Matt suggested to try and build the strength on that part where I get stuck in the middle of the muscle up which is doing push-up position holding it half way there with a strap. Been doing a lot of false grip flex holes which has worked really well for me.
Awesome that’s a great way to do it plus you are able to really dial down and focus on specific weak points within the range of motion. Keep doing what your doing . In your video you put on fb you looked strong
@@LeeDowningKeat
thanks bro..💯
Very informative thank you!
Tyler Uzi thank you so much . Glad you found it useful
Got one question about the weights method: should I pick a rep range at first, like let's say 6-10 reps, pick a weight that allows to go for 3*6 for example and then progress up to 3*10 and Only then increase the weight, so that i can start the next 6 up to 10 reps progression at 3 sets?
Background is i really struggle to make progress with pull ups. I was able to do 10 regular, but great form pull ups, and last strength test after my deload week, i just managed to do 8. But also to mention, eventually i put on 2-3 kgs bodyweight between these two strenghttests, as i do them monthly.
Hey buddy I tried to reply on your comment on the 8 week strength program but can’t find it. Yes pick a weight you can do 3x6 , stay with that weight until you can do 3x10 then up the weight and pick a weight you can do 6 with
I been doing every set to failure. Works great
It’s works sure but it’s not necessary to make progress and if you are doing strength training it’s not the best thing to do
Great advice dude, do you think maybe you could do a video on progressing to the muscle up at some point as I’m starting to work towards it on my pum2 with bands but struggling at the transition part and would love to know what your suggestions would be 👍🏼👍🏼
A muscle video is on the cards but as I don’t train the muscle myself I want to do the video justice , so in time will dedicate time to re learning it and they will record my progress and how I would do it, been a long time since I actually did them as atm they are not part of my training. But I will soon work on them and then can record clips of what I do and when and how to progress with them.
Lee Downing Keat fair dos mate, thanks
am always coming back to your videos. i am using the rep scheme method like now i can do 3 sets of 6 reps on my push ups. working toward 8. my question is should i do 8-6-6 and how do i add up the reps in my second and third set?
Thanks bro glad you still enjoy the video and take value from them. Well as you get stronger and stick to 8 you will get to the point well you can do more than eight so add a rep on the last set, like the back loading scheme. Go 8-6-7 8-7-7 then 8-7-8 then 8-8-8. You might find easier in future to load up the last sets
@@LeeDowningKeat thank you Lee. and what if i was aiming to get 6-6-6 how would i structure that?
@@proudmisfit4405 how do you mean, you are already doing 3 sets of 6. Do you mean how do you progress the push once you can do 3x6?
@@LeeDowningKeat i mean working toward 3 sets of 6 and progressing from there
@@proudmisfit4405 you have a number of ways like the back loading I suggested to just adding reps to each set and going from there. The important thing is picking the right progression. You want 3 sets of 6 but what’s your starting point. Sets of 6 is pretty strength based so are you starting from 5 and working up or starting from 3. Are you picking a progression you struggle to do 3 set of 6 with and staying there until you can then adapting it to make it harder again either with progressive Calisthenics to weighted. I’ve had good results with the wkring between 6-8 reps and finding a progression I can do sets of 6x with and staying there until I can do 3x8 then make it harder. There isn’t one way to do it so sorry for the kind of vague response
Should we get better at the harder leverages at 1st before we start adding explosive workouts to trigger those fast twitch muscles fibers?
There's no right or wrong. The only thing i would say about being explosive is make sure your form is spot on and take your time with it, with anything explosive you need to make sure you have good form and you have good control and a good level of strength first. exploring harder leverages might be a safer bet and will build good strength for leading to explosive so try that maybe
Don't forget, explosive doesn't mean you have to be able to do a double-clap pushup right away. Decreasing rep times is one way to start without having to worry about going too crazy at first. ie: during any concentric movement, if you take 3-4 seconds for the positive, go 2-3, 1-2 etc until you feel your strong enough to just effortlessly leave the ground and then be able to catch yourself ;) Plyometrics are fun to play with!
Great advice
@@LeeDowningKeat I wanted to also ask how I can incorporate both plyometrics and isometric in my workout routines. I know that you have to add both of them in the beginning of your regular exercises. I just want to know how to alternate between the 2. Do I do plyometrics one week and then the next week do isometrics?
@@ddpwe5269 I wanted to also ask how I can incorporate both plyometrics amd isometric in my workout routines. I know that you have to add both of them in the beginning of your regular exercises. I just want to know how to alternate between the 2. Do I do plyometrics one week and then the next week do isometrics?
I just commented to make it the 69th comment
hahah good to have you here
is faliure good? instead of doing 20 pull ups and the next workout 21 i will just try what i can
i mean instead of counting reps of every exrecise i will try to get to faliure
Depends on a few things , if you are going for strength then no dont go to failure. If you are going for size or endurance then sure but it will increase your recovery time and also your performance on the next exercises that come.
@@LeeDowningKeat yeah, i just find 8 -12 reps easy for me when i do the pull ups variations but when i do australian pull, bicep curls i goal for 15
@@LeeDowningKeati mean, is trying to get faliure kind of progressive overload? because i just do what i can
is trying to get faliure kind of progressive overload?
No progressive overload is where you progressive do more than last time, more reps or sets or more weight . It’s not about going to failure and you don’t have too
@@LeeDowningKeat but i if i go for 3 sets, 12 reps for each exercise i don't progress because I do the same thing but when i try my max of reps i kinda progress because i always try to do more reps
Please explain if you can, i do not understand.
Btw i subbed and liked
What is your goal
@@LeeDowningKeat building muscle
@@smoockas5294 lift heavier .12 reps is more for endurance. Do 5-8 reps
What forms of progressive overload in this list do you use?
All of them :D
Well your sorted for the next few years then. Which is your favorite to use or one you mainly rely on?
@@LeeDowningKeat depends on exercise. One rep more with full ROM with levregaes + weights definitely pull ups... But mainly one rep more with ROM controlled execution others exercise ring dips, planche pushes on parellets
Great , explore and see what you enjoy and get results from and use as you see fit, no right or wrong way, adding volume is the most common and tried and tested method
Depends what I'm training. ie: when switching positions/angles for a harder exercise, I shorten the range to make sure I can make enough power out of the hole, then increase as I get stronger. Then when increasing reps and want drop sets, half-reps are great to do before switching to an easier exercise/weight to continue the drop. Those are the main ones I incorporate, but I tend to use them all over long periods of time. I don't like being stagnant too long as I get bored too easy hehe
guy sounds like ali g.
this is how everyone in london talks aha
@@RapidBlindfolds you sound like ali G too?
@@MrChris7582 sumtoimes bredrin
@@RapidBlindfolds thats pretty sick. yall have an ali G accent