@Randy Saint wow, you and the reply have me totally convinced. This doesn’t reek of bullshit at all. Joe Biden is the most popular president in US history and there are more than two genders.
Progression path for rows for those who doesn't have weights or like to work with bw only: extended legs rows > elevated rows > elevated rows with hold at the top > fully tuck fl rows > fully tuck fl rows with hold at the top ... The hold at the top really works the upper back, so pick a variation you can do in the hypertrophy range for 3-4 sets and play with the previous and next variation to undulate intensity.
Cheers, just started calisthenics about a month ago and can already do this workout, family just bought a set of bands and there so great a lot of diversity and variety in exercises and really making your own exercises for your style and strengths
@@Joseph-zw6wm I love calisthenics! It was how I started training years and years ago. I still add bodyweight movements to my weight training because I believe it is super important to be able to move your body through space, even if you're fairly heavy.
Great video man. Just a question: Is it okay if I alternate chin ups and pull ups one week each? Or how often do you recommend me to alternate them? Greetings from Canada.
Guilherme M I’m sure that still works, but for optimal hypertrophy you should aim for sets to near failure should be in the 8-12 rep range of difficulty. Training too high of reps can build more endurance than muscle. Not a bad thing if that’s what you’re going for, but if muscle gains Is your goal then keep the intensity high. Good luck bud have fun
I don't have much to work with. All I have is a pull up stand and gymnastics rings. I mainly do ring rows and false grip pull ups as I'm training for the ring muscle up. Hopefully, as far as pulling, this will be enough.
@@NoSubsWithContent I dont mean you should get huge or become a bodybuilder, just a good amount of muscles so it helps you and look good. Also it depends what you do, for sports it is important for injuries but of course working the skills is nr 1.
Hey Dom, I have a question about this type of training. Currently I have been doing your mu and oac programs. How it's suppose to combinate hypertrophy with strength training?
Hey Dom are you still doing the intermittent fasting? How about hypertrophy gains in this context, doesn't training in a fasted state reduce the work-capacity necessary for hypertrophy?
Do this exact workout, but with assistance (resistance band, partner, your legs...). I've done this for the past couple of months and am finally able to do this routine almost with 0 assistance. At the beginning I needed a lot of rest (5-6 days ), but now I only need 2 or 3, so I can do it twice a week. Feels great.
Hi, i saw your video about perfect pull up in which you said to keep a nice retraction during all the movement. Why do you do your chin up with a hollow body position at the top of the movement ?
Yo Dominik, what happened to that valentines video (get the girl or something?) That had some dope moments man. Also great job with the informative content!
Where is the video about the weak link in our kinetic chain? Does anyone know? I haven't seen anything like this before and i would very much like to watch it and learn about my weak links. Thanks to anyone that might respond! 👍
@@trdic Thanks DOminik for the reply! I wrote my email in the box,but i didnt get anything. Maybe it is because i had already subscribed? Could you please tell me the title of that email,because i might have it,since i don't delete your emails. And if it is new and i dont have it,how can i get it,since i didnt receive anything now that i subscribed again? Thanks!👍
I can do a few chinups, but not 8 reps for 3 sets with 3 min rest in beetween. 6 reps should be dooable thought. Should I go for this, is it still hypertrophy ?
Yes it is. If you do 2-3 reps you are more in the realm of pure strength training, 5-6 is my go to reps for hypertrophy. I mainly use weights these days though, but as for rep-ranges, your body don’t discriminate.
Tyler K. No i see many calisthenicsguys or „bodybuilder“ with chicken forearms and necks. It’s just so hilarious to watch. He must have the genetics for it or extra isolation workout for the forearms.
Intensitiy is more or less difficulty. You should aim to struggle very hard to do the final few reps. Volume correlates more or less to calories burnt. Light exercise and a lot of reps is similar volume to hard exercise and low reps. For hipertrophy and strenght you should aim for hard exercises (=high intensity) with low reps (5-15).
Assuming you do it 2-3 times a week, that's 12-18 sets. The ideal amount of sets per week seems to be around 10-20, varying on intensity and overall volume. So if you have the rings adjusted for a good difficulty (challenging), it's fine.
