How To Write Your Own Training Program? 

same here except i do it on the wall because it's very easy to hit 2000 reps 💀💀

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.

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?

no

Nah your ok but for isolations rest for 1 1/2 minutes to 2 minutes

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?

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!👍🤘💪

@@erikgardetemps9708 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!

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

The minimum rest should be 3 minutes, if you can't manage that, you have to do research on 'supersets' :)

He says it somewhere in the video... 10-20% less weight. Never forget to add in bodyweight when doing calisthenics.

@@marcelbenner993 appreciate bro!!

^^ 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

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

2:34

Deload my niqga

@@Ae4pf_ for how long