I've only recently discovered your videos. I like the way you present, really informative and in a calm relaxed manner. It's also good to see someone presenting a fitness video who is not covered in ugly tattoos. I'm very happy to have discovered you here. Thank you.
Thanks man! I have been doing the rings for biceps and triceps and weighted pushups and WOW, what a difference. I feel a serious pump . Thanks for all your videos, they are exceptional!!! Keep up the good work
Really liked how you spliced in very short clips of the movements as you were describing them. Really helped to reinforce the form. Your editing is getting really good!
Fantastic video my friend. My home gym is almost completed now. Got a nice wide and high pull up bar, Great set of bands and an excercise ball. Im about to build a dip/deep push up set out of pvc and I'm looking into gymnasts rings online that will hook to the pull up bar quite easily. I'm going to use adjustable tie down straps so I can set the height for intensity/rep range. It's awesome what you do here and thanks for all the great information!
I'm new to the channel. This is awesome content. Keep up the great work. I really like how you aren't "affected" like many other You-Tubers. You and Matty Fusaro are the real deal. Nice work!
I tried to do that curl today with my highlettes - it didn't work well as the biggest work was done by forearms and lats. Then I watched your video and how simple the answer was - I just chose wrong grip! That's why wrists were fixed and couldn't rotate, that's why forearms worked instead of biceps. Thank you, Daniel!
Hey Daniel, I don't add isolation exercises to my training... Until now, that is. I do believe though, that if you have information about what would be advisable isolation exercises that would be wise additions to typical bodyweight trainings built around push ups, pull ups, rows, dips, squats and their many variations and the usual progressions like handstand, levers, planche... We would all be grateful. The notion of being held back by an imbalance like you mentionned really hits a nerve ;-) Thanks again for the consistency in quality content.
Great discussion Daniel. I must admit I was under the impression that compound movement is better when doing bodyweight training, and generally have only done isolation when I realized a sticking point in a certain movement. I will have to have to start implementing this a little more since your results speak volumes. Thanks again
Make a video with prepositions about training so you stay uninjured whole year arround. I always have warmups at begining, stretches after training, while training everything with perfect form and still menage to get as I have right now is bicep tendonitis at proximal part of humerus. Please make a video on that theme with some help tips, thank you and keep up with the good work!
Agree that isolation exercises definitely help. I do dumbbell incline curls and/or these to help with pull up strength and row strength and a lot of trapezius work like parallel bar shrugs to help with handstand work.
What isolation exercises do I do to compliment my BEGINNER level bodyweight training? Mostly some dumbbell bicep curls (excited to try the ones you just demonstrated in this video), some back extensions (not sure if true isolation, seems more compound/posterior chain based), some tricep pulldowns, and lots of forearm isolation which helps my obstacle course training. Great video!
I really enjoy your videos--thank you! Can you please suggest some body weight exercises that will target the medial deltoid (if there are any)? Thank you!
About a year and a half ago I started bodyweight training almost exclusively with compound movements. I love the challenge and efficiency of this type of workout since so many muscle groups have to be activated in all workouts. However, I've found that the strength deficit in my left side is holding me back. So weights and isolations have helped me target these specifically.
I wouldbe very pleased to hear your thoughts and suggestions about my current training plan (sorry for the scrappy english but I am German): Monday: 1. Warmup-Routine 2. 3(Sets)x5(Reps) Pistolsquats 3. 5x5 assisted Lunges with weight (25kg) + Supersetting it with 3x10 Supermanraises and then 10 single supermanraises (each side) 4. 3x12 Single Calve explosive jumps with 25kg +superset: 3x30 mountainclimber plank(?) 5. 3x13 Single Hamstring/Glute Raises +superset: 3x30 Leg switchers Tuesday: Restday Wednesday: 1. Warmup-Routine 2. 10x3 Pullups + Dips (superset again…) 3. 3x7 Ring Pullups + 3x12 Diamond pushups 4. 3x10 Bar Rows + 3x12 tricepspushups 5. 3x45sec Chinup hold + 3x10 L-Sit progression (…) 6. 3x45sec holding onto to the bar (hanging straight) grip strenght… Thursday: 1. Warmup-Routine 2. Pyramid training: 5 reps then 4 reps then 3, 4, 5, 4, 3, 4, 5 done --> Pistolsquats 3. 3x8 Squats with weight 30 kg + superset: 3x10 supermanraises and then 10 single supermanraises (each side) 4. 3x12 Single Calve explosive jumps with 25kg + plank (1 min) and then side plank with legraises (10 raises) each side 5. 3x13 single hamstring/glute raises +3x15 leg raises on the floor Friday: 1. Warmup-Routine 2. 4x7 Pullups + Dips 3. 3x8 Chinups (reverse grip) + 3x8 Shoulder pushups 4. 4x6 hanging rows on rings + 4x7 dips on rings 5. 3x3 skinthecat + 3x8 Fitness FAQ's unusual triceps push movements on the floor 6. 3x45 sec holding onto the bar … Saturday: 1. Warmup-Routine 2. 10x3 Pistolsquats 3. 3x12 Lunges with 10 kg each side so 24 reps in total + 3x12 hanging leg raises 4. 3x12 Single calve explosive jumps with 25kg + 3x12 hanging knee raises 5. 3x13 single hamstring/glute raises + 30 sec hollow body hold(?) Sonday: 1. Warmup-Routine 2. Pyramid training: 6 reps then 5 reps then 4, 5, 6, 5, 4, 5, 6 done --> Pullups supersetted with dips 3. 3x8 Chinups + 3x12 archer pushups 4. 3x10 rows with rings + 3x10 straight bar dips 5. 3x10 headbangers + 3x10 L-Sit progression (…) 6. 3x45 sec holding onto the bar… I practise the Handstand everyday (as long as I am feeling alright with my shoulders or overall strength…) and I also stretch everyday (…)My Goals with this training are just building a good basic strength on all the basic Calisthenic movements. But how can I effectively implement things like exercises for the front lever (although my core isn't that advanced). I also haven't got room for doing the muscle up. I could do them with rings but for that I probably need the false grip which for me is nearly impossible to hold. Thank you for your help!
Die Saubazis - Clash of Clans your workout routine is similar to mine. 1. are you happy with your progress? or do you feel you need to change your routine? 2. Do you just want to get stronger or do you want to get bigger and more muscular too? I do a lot of the same exercises as you but I try to do higher reps for example : superset 10 chin ups + 15 bodyweight bicep curl or I would also do 5 x chin up +20kg then take off the weight and do as many chin up as I can. I want to to get a little bit stronger but I focus mostly on getting bigger and more size by doing higher reps and higher intensity by having small rest period in between sets I also notice you do a lot of legs.. Maybe you could do one less leg day to fit in other exercises like practicing front lever etc
Andrew C Thanks for the answer :) The problem is that I don't really know if I am doing good or enough progress... I wait till christmas and then I want to do weighted pull ups and dips this should really improve my strength I hope so :^)
For how long have you been training ? Weighted pull and push are not recommended before you got a good experience and strength with your own bodyweight. There is a long way before stagnation with just BW exercises, like every pull-up and push-up variation (if normal pull-ups become too easy, just go with archer pull-up, assisted one-arm pull up, tuck front lever pull up etc), you'll see that you won't want to go weighted too soon. Otherwise, I have the same preoccupation than you, namely incorporating isometric strength exercise in my routine without having too long workout. I think a good way to do it could be working on pull strength the first day , push strength the second day, set and rep of pulling the 3rd, set and reps of pushing the fourth, and adding legs 2 or 3 days a week. That's only my opinion and I look forward to have another advice from somebody more experienced.
Marius hat recht. Ich trainier seit zweieinhalb Jahren Calisthenics und es gibt noch genug Variationen die ich beherrschen muss bevors an weighted Übungen für den Oberkörper geht. Krafttraining ist ein Marathon, kein Sprint! ;)
That's the third video covering this subject.I like it though cause it makes me and other people remember! What about pelican curls? I've seen Dominik sky doing them from a handstand on rings and it blew my mind!
Do you follow a specific workout routine/program or do you change what you do everytime you train? Also, describe your routine if possible. Thanks! You're videos are fantastic! :)
I do a few isolation exercises, all for just the arms. I don't do any isolation exercises for the legs, besides glute ham raises, but even that's not really an isolation exercise. For my arms I do curls, body weight and dumb bells, and also sphinx push-ups and triceps kickbacks. Other than that my training is focused around barbell movements and bodyweight exercises.
I definately use bodyweight bicep curls on rings, the results far surpass anything I ever achieved using barbells and dumbells, I have short muscle bellies and I thought I was doomed to small biceps until I switched over
I know this is a very old comment. But in case you still reply this comment of yours if you don't mind me asking, how often do you do your bodyweight bicep curls? And how many times per week? Thank you in advance.
Hi, I have a different question but was hoping you could help? Currently I am doing body weight exercises and have recently upped the ante with weights in a back pack whilst I do variations on push-ups. I feel like this has been very beneficial for building strength and mass in my chest. I am also doing lots of handstand push-ups and looking to increase the weight I'm pushing. So, can you suggest variations of handstand push-ups and how I can avoid injury? Recently I was doing 4 sets to failure and on my last set I tweaked a muscle from my neck to the back of shoulder which was very painful to say the least but has now fully healed. Can you help? Thanks!👍🏻
I wanted to ask, Daniel, if you could please upload a video of max one rep dip. I've been wondering for a while what it might be, having watched the 1 rep chinup and also because i want to see how you might compare to someone like Adam Raw; who is also quite impressive in physique and strength aspects
Seeing continuous strength improvement via tricep extensions that translate into compound movements where heavy stress is placed on the elbow. I'm testing body weight solutions for a tricep size imbalance I'm currently having problems with. Do you incorporate unilateral exercises into your isolation movements?
@FitnessFAQs I know this is an old video but it's difficult finding information on these. I've been training 5 years and wanted to know if you had tried these while hanging vertically from bars/rings? I tried it the other day just out of curiosity and the moment I switched the tension from my lats to my biceps, it felt like my arms were gonna rip out of their sockets. It spooked me but also made me incredibly curious if it's possible to perform some form of pull up with these or if it's too much load for the biceps and is dangerous.
Came for the biceps lesson, left with a new understanding of how isolation can help my bodyweight training plateaus I've been hitting a lot of lately. Haven't done much isolation, but now thinking I'll start. Any isolation bw exercises for lats? Thanks and keep up the great materials
it is hard to isolate the back but if you really want to target and strengthen your back, do weighted pull upsand try any type of front lever exercise and progression. both dynamic and static like tuck holds, tucked pull ups, front lever raises, elevated leg pull ups. ever since I started my front lever journey I've gained a pretty developed back and achieved a full lever along the way. and I also believe dips can help. good luck.
I'd be doing some resistance band pullovers. "Isolating" the lats, or any muscle group is impossible but doing the above exercise will at least help you connect with the function of the lats.
Good video Daniel; as part of a general off-ice work-out for hockey strength and conditioning I particularly work on the VMO, for knee stabilisation by doing Poliquin step-ups. It isn't purely an isolation exercise, but it's the closest way I know to isolate the VMO. Could you recommend other exercises for the VMO (apart from squat/split-squat variations)? Thanks.
I do some isolation exercises for biceps, the most effective I've found is doing dumbbell 7s (there's probably a more technical/appropriate name): 7 upper half dumbbell curls, 7 lower half, then 7 full dumbbell curls. Kills my arms and definitely increased size. I will try video's workout on my Pellor rings. Thanks! "For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." 1 Timothy 4:8
Tried out your biceps workout on the rings this morning and it's great! My arms were burning on the first set! Did four sets of 10 reps. Loved it, gonna add to my routine. Thanks for posting!
Question...I have access to a barbell, and rings, barbell is easier to program and set up, is it just as effective? Same with triceps? BTW, I do everything else with calisthenics.
daniel bro what i can do if i dont have acces to a short bar to do that ? i only have a high horizontal bar, please recommend me i have a lot of problems of getting big my biceps
How to train biceps? Just do sphinx pushups/body weight triceps ext in reverse. It is kind of like putting a push-up next to an Australian pull-up. Just move your body further back and arms more forward. Simple.
Generally these Rogues Rings are highly recommended www.roguefitness.com/rogue-wood-rings Personally I use these more budget friendly ones from Amazon and am really happy with them www.amazon.com/Diameter-Gymnastics-Rings-Buckle-Straps/dp/B00SAEPY72/ref=sr_1_1?ie=UTF8&qid=1479411402&sr=8-1&keywords=rings+titan
