Summary: Pull ups/dips 6-12 reps 3 sets (3 min rest in between sets) Body rows/diamond pushups 15-20 reps 3 sets (90 second rest in between sets) 1st set 2 second eccentric/concentric 2nd set quick concentric 2 sec hold 1 sec eccentric 3rd set quick concentric 1sec eccentric Order of exercise 1 pull ups 2 body rows 3 dips 4 diamond pushups
1. Pull ups 6-12 reps - 1st set : 2 sec up, 2 sec down - 2nd set : quickly up, 2 sec hold, 2 sec down - 3rd set : quickly up, 1 sec down - all sets have 3 min rests 2. Body rows 15-25 - all sets are same as pull ups 3. Dips 6-12 - all sets are same as pull ups, only reversed in order - all sets have 90 sec rests 4. Diamond push ups 15-25 -all sets are same as dips
@Wrong, wrong, wrong ... if you think squatting with zero weight on your back aka air squat will maintain your strength level like squatting 150kg for reps then you're delusional. You warm up with the bar then ad some light weight, thats it. Obviously your are week, never lifted heavy if that is how you think ...
Normally your legs are always carrying you when you walk, so doing calisthenics requires explosive training and weighted training for building muscle in the legs. Think of it: you "squat" when you sit down on a chair or jump. You "heel raise" when you tap your foot, stand on toes to see, or walk. When you kneel you "stretch" your hamstrings. Because your body is used to these movements, you have to "go EVEN, FURTHER, BEYOND" to get a good training for legs. And with calisthenics, explosive and weighted training for building muscle. Isometric for conditioning. Wear a vest or chains for standard lunges or calve launchers. Use a resistance band when you do lunges to pull weight, or carry actual weights (or combine, like weighted, explosive lunges). But more likely you are gonna have to use a barbell or some type of heavy sack to squat, deadlift, and calve raises. I'm sure they may do something and I try their workout :D
2 days later still feeling the pain from this. I used a 10kg weight vest on the last set of each exercise to increase strength and this is a great upper body set of exercises 👍👍
What are some ways to lost lots of fat? I read lots of good opinions on the net about how exactly Okibetonic Secrets can assist you lost a lot of fat. Has anyone tried this popular lose weight diet plan?
Ihr seit das Beste was youtube im Sport Genre zu bieten hat. Niemand erklärt und veranschaulicht besser einzelne Übungen oder ganze Workouts. Danke euch macht weiter so.
Unless you do it 4 times/week the number of working sets/week is a lot below what's needed for noticeable hypertrophy if it's your only upper body workout. At least if you're at an intermediate level. Decreasing the rest time by a lot could help by introducing metabolic stress though so don't be afraid to do it or include additional lifts for maximum effect!
Sk0lzkiy 4 sets of: pull ups supersetted with handstand push ups; Australian pull ups supersetted with pseudo push ups; Chin ups supersetted with dips; Do you think it’s enough volume if it’s done 3 times per week?
@@giacbejo Id suggest you check out Gabo Saturnos pull and push workouts. I'd say if you do those 2 push 2 pull days and a leg day thats absolutely enough.
Awesome! Those 4 compound basics (2 pull + 2 push) are the staple of a calisthenics program and bulletproof to give you a solid upper body physique. It's good to see an approach like this that will give you that much needed extra something to avoid plateaus and go further.
Calisthenicmovement But why can‘t we login with our e-mail and password from your previous site? I bought your programs on the site that you guys had before. Auf Deutsch: Ich kann mich nicht mit meinen Login Daten von eurer vorherigen Webseite bei der neuen anmelden.
This workout absolutely kills it. I was surprised that the high rep exercises were much more difficult for me. Defintely gonna work on them - keep it up guys your channel is one of the best calisthenics channels out there!
Love your videos and teachings. You are one of the very few most authentic and effective fitness channels I have seen yet on RU-vid. Pls keep up the good work!
i am sure many of us would love to be educated on why the rep speeds work well together relative to the way they are introduced sequentially! if at all possible I hope you guys could shed a light on this. IT WOULD MEAN SO MUCH! also great work as always guys ! cheers
Getting my mind right for starting this afternoon. Just finished their 4 week program, and have that nervous energy that you get when starting something new.
If you have a park nearby, you can also buy gymnastics rings and hang them in the trees. I do that fairly regularly; it does make most moves more challenging (dips especially).
@@ekibaevdamir9345 I do just 2 sets for each move and feel alot of strength after 1 month. Always bern skinny but has stretched my back out. Stand with much better posture
Thank you a lot, guys! You're content is not gold but platinum! Actually, one could do this routine for a very long time and progressively use mor resistance! Simple and elegant!
What do you guys think about my routine? 4x4 muscle UPS (no kipping) 10x4 Pull UPS 15x4 Dips 16x4 Push Ups (Usually Variations like Diamond, Decline or Explosive) Repeat Pull Ups, Dips and Push Ups in the same order one more time, using the basic form and less reps (8x4 Pull Ups, 10x4 Dips and 12x4 Push Ups) One minute rest in between series, 3-5 minute rests in between excercises
Finally a new video from you guys!!! That’s a really good idea for a workout, I’ve been doing something similar lately and I have to say you can feel the burn!!! 💪💪
People will always look better in pictures then in videos cause in pictures you can choose your lighting and add shades so that will make you look ripped
Please pay attention to his body position doing the dip....its a chest dip, not a tricep on....thnx bro's this one is on my workout menu for tommorow 😎😉
Thx guys 4 this awesome video (as always ;) I've been doing this workout for at least a month and it feels dope, but I've been added a few more excersises at the rest time, to create more Full Body Workout (and save some time ;), instead of doing only Upper Body Workout, and now it looks like this: - Warmup - Training: - 3 sets of max Pullups & 3 sets of Skin the Cat (at the rest time) - 3 sets of max Bodyrows & 3 sets of Leg Raises (at the rest time) - 3 sets of max Dips & 3 sets of Squats (at the rest time) - 3 sets of max Pushups & 3 sets of Bridges (at the rest time) - Stretching Greetings for all Calisthenics fans from Poland :)
I think I will definitely incorporate the slow movement to fast movement progression. This , to me, gives your mind, and body time to warm up, or prepare for more resistance.
Hey habe genau die gleichen Übungen bis auf die Dips in meinem Workout immer genacht, viele Dank für die ganzen Erweiterungen und Verbesserungen, die ihr hier präsentiert habt 😄
Wow... i do almost same workout routine and just found out this video. Only change i have is i do different variation of push ups, incline,decline,pike and diamond. And yes i have had good gains from this routine, you can do all these exercise and add another for your weak muscles, for example if you want to work biceps add chin ups as well.
Is it okay to change the order so after the pull ups do the dips then the rows then the push ups ? Also is it okay to do supersets ? For example a pull up set then half the rest time then a dips set .....etc
Doing this for 2 weeks, but with some limitations: 3 sets x 5 reps pullups, 3 sets x 15 bar row reps, 3 sets x 12 dips reps, 3 sets x 15 diamond pushups reps.
Damn!!! Tried this workout after some months off - and I am BEAT!! Thanks for another great workout and awesome content!! I’m gonna stick with this the next couple of months!!💪
I have a question. I am used to circuit training with minimum rest between sets. I often hear that you should keep rest short to keep the body warm etc.... So is it alright to take such long rests between sets? Thanks
Yes, very short rest times and circuit training is the worst thing you can do if you train for strength. When it comes to building muscle it's one of many other methods but it's not the best way.
GREAT video! Another example on how to make plenty of progress with the SAME exercises by modifying a couple of variables here and there. DANKE El Eggs and Sven. Keep it up
Please clarify/correct this: It is has always been my understanding that once a person's optimum tear down has been achieved, rest, nutrition and time are required for the actual 'building' process to be initiated and completed. Beyond the optimum tear down, needless and counter-productive damage to the body is occurring. The amount of each of these rebuilding components are dictated by age, sex and hereditary traits. Bottom line: once a full tear down has been achieved, nothing beyond the rebuilding components noted can further the desired result(s). Is this not true?
After watching a lot of videos like this and did it everyday, i feel my body looks more shaped, i'm curious is it just my feeling or it really did work . But at least it gives me motivation to workout more.
Did a bit modified version with one more regular ser on top of that. Great workout, great pump. I've ben going back and forth with weighted calisthenics and lifting weights in my home gym, and I didn't know how to change up my routines any more. This was a nice change and challenging workout. I also used this scheme for other workouts like bodyweight skull crushers, bodyweight chest fly with TRX bands, etc... Thanks!
@@franciscogomezastua4155 When did you moved to another plan? It's also what I've started with last year, except I am doing pull-push-pull-push. I am currently at 10 pull-ups max and started adding weight to that but I wonder if I should progress or start implementing skills. Yesterday I included a 5 min handstand routine befor I start working out and think I will continue with that. Any more advice?
@@dropsnooze5274 I'm not the best to be asking for advice but I prefer to keep pull-pull-push-push so to take the muscle closer to failure before moving on to something else. I think that's the reason they recommend doing both excercises on one leg before moving to the other leg in this other video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-eWyZWZtvsxk.html As for progressive overload vs skills it depends on your goals, I'm a hardgainer so I tend to prioritize hypertrophy.
good routine. choosed and quite similar approach just instead of diamond push ups and dips I do just decline diamond push ups which is an absolute killer excercise for tris and chest. dips can be problematic for your ellbows and shoulders. especially with a wider range of motion. I ve combined chin ups with rubberband curls and cloe grip pull ups with hammer curls, decline diamond push ups with overhand rubberband triceps extensions and decline push ups with rubberband flyes. 3 sets of planks or leg raise and 3 sets of step ups or squats. DONE 2 x 75 a week plus 2-3 30 min cardio
I want to ask and i hope i get an answer. When I do my exercises i don't feel my muscles burning but i barely catch my breathe. I feel like i don't get values like this. Any opinions ?
My workout is more intense than that... 4 × 8-12 Pull ups 4 × 8-12 Chin Ups 4 × 15 Dips 4 × 15-20 One Bar Dips 4 × 15-20 Australian Pull Ups. With approximately 30seconds - 1 minute of resting between sets. What do you think about this ? :)
Now my routine looks like this Mon, wed and fri Warmups with pressup 3sets and hanging leg raise 3set DB/BB bench press 4set 6-8 Dips 4set 8-12 Aus pullup 4set 8-12 Pullup 4set 5 - 10 BB/DB Row 4set Overhead press 4set Squats/lunges 3-4set Db Flyes for shoulders 3-4sets ...sometimes I would add forearms excercise or weighted abs excercise
No, it isn't more intense because in the calimove workout each set is different, the tempo and isometric holds make the workout more intense and harder!
