Says he's not an expert --> knows more than 98% of the youtube "fitness experts"... As a powerlifter I love these calisthenics videos, because according to me you are not a complete athelte until you have knowledge about barbell training, some cardio AND you are able to move your own body through space (pull ups, dips etc). Thank you! :D
Enjoyed the video? This one took lots of hours so i hope at least some parts helped you with the topic. If it did the like will be highly appreciated, and any comments regarding questions/discussion as well. Thank you for watching ;) Have a nice day/evening frinksmovement.com/Coaching - book consultation / apply for coaching frinksmovement.com/Contact - questions regarding coaching, cooperation/business, videos
Man it's so impressive the work you've put into this serie ! So well made i wish i could 've seen this earlier in my calisthenics journey and even now it's gold. Just have to say continue like that !
Thank you brother for your positve words. Mutual support. Love your work as well and while covering different niches (well i cant say really but definitelly in ifferent language haha) Im glad you liked the video and same words to you. Just keep on going ;)
Hey everyone! I want to clarify two things - 1st HSPU 6 times a week is too much for pretty much everyone so it was a mistake on my part - handstand? okay, not handstand pushup. 2nd Absolute intensity - number of kilos/pounds or difficulty of exercise. Relative intensity - percentage of max load or difficulty based on RPE frinksmovement.com/coaching/ - book consultation / apply for coaching / programming frinksmovement.com/contact/ - questions regarding coaching, cooperation/business, videos www.gornation.com - 10% Discount on Calisthenics Clothing & Equipment with the code "frinks"
Thank you for taking the time to make this video! The rabbit hole goes deep when it comes to body weight training. You did a great job explaining the relationship between volume, intensity and frequency. learned alot from this an will apply it to my own training! Looking forward to the next episode!
These videos are really awesome! I've been stuck in a rut for a long time with my calisthenics and working out in general. Watching these videos and trying to really take your ideas into my training has helped me regain my faith in my exercising. Thank you so much.
That was a great explained video! My request is to make a video,applying all these principles into programming for a goal you have set. Let's say bar muscle up,since it is a fairly easy/simple goal to achieve,and its the one i want to get. Thanks!
I dont know if you follow me on IG or watched the first episode. But thats exactly what im gonna do on episode 6-7 (last) im gonna do making off the program and put that on PDF so everyone can watch. Im not sure which skills im gonna adress there yet. Most request HSPU, planche, FL. But why not to add muscle up too that list ;)
In 2020, when gyms closed, I decided to train one of my weaker movements: the pull up. My previous PR was 15lb 5x5 or something. I was doing heavy pull ups on Mondays. Once I hit 15lb, progress seemed to get harder. I decided to also start doing bodyweight pull ups on Fridays for 3 sets of AMRAP. Increasing the frequency made the increase in weight easy again. Then the weight felt hard again at 30lb. I added another 3 sets of AMRAP bodyweight pull ups on Wednesday. Problem solved. Then the weight felt hard again at 45lb pull ups. I increased the 3 sets of AMRAP to 5 sets. At the end of the year I got to 57.5lb 5x5 pull ups and plan to continue gaining on them. I slowly increased frequency and volume when my heavy day started to feel too difficult to do the increased weight weight. It was easy to increase the frequency because I bought a standing pull up bar during quarantine. All I had to do was go outside to the porch and do the pull ups.
So were you only adding weight one day a week? Were you also progressing/tracking your volume days? I'm thinking of doing something similar to you but with volume in a range (around 35-50) on my volume days, and only one volume day instead of two.
@@kamsalad yes. Monday was my heavy day with a weighted vest. Wednesday and Friday were lighter days of AMRAP pull ups with bodyweight only. My body can't really do heavy pull ups more than once a week. Those 2 days are just there to give the muscle a pump and to keep the muscles from shrinking too much before the next heavy day. If I did good the previous week, which means doing all my reps on the heavy day and not missing any light days, then I would increase the weight on the vest the next week. I was not trying to "track volume" but I was mainly thinking of increasing frequency of training days, which also increased the volume as well. I went from pull ups once a week while vest weighed less than 15lb, twice a week while vest weighed less than 30lb, and 3xweek while vest weighed less than 45lb. I was increasing the frequency and volume as the weight got harder.
Good content man! At 33 years old i've decided to start training calisthenics and your videos are among the best. I've learned a lot. Keep the Good work!
Totally agree with your assessment of the RPE scale. Doing anything below an 8 or a 7 on the scale would not give enough stimulus for strength or muscle growth.
This might be the best video on VIF I've ever seen. You do such a good job at taking information from other sources and putting it all into one understandable video. Good job, answered a lot of my questions I've had for a long time now.
Was listening to this in the background while doing other things but just realized there is too much good information packed in to properly absorb everything. Will have to come back later with a pen and paper haha
@@DanielFlefil Yeah man they take a bit ;( . Btw, a week ago i realised I was learning how to 360 swing from your video. Back when i did not even have a channel haha
8:00 How "big" is a Muscle Group? Depending on the answer, overall Volume "per body" can be quite different... For example, are Biceps+Back(+Forearms), Chest+Triceps, Shoulders consideres 3 Muscle Groups or 6 (Biceps, Back, Forearms, Chest, Triceps, Shoulders)? Are Abs/Lower Back comsidered as one/two or more? Are legs only calves + rest, or should you do 10-20 Sets per week each for glutes, hamstrings, calves...? Thanks for answering in advance! As always, really enjoyable content - this should get far more attention!!!
*after watching further into the Video, let´s simplify the question to: If i do 2 Pull-Sessions per week, are for example 3 Sets of Front-Lever Rows (or FL-Holds) + 3-4 Sets of Pull-Ups + 2-3 Sets of Chin-Ups decent (of course considered, that all sets are @8-9 RPE)? Combined with 2 Push-Sessions and 2 Leg-Sessions similar to the described sets above, we would get 15-20 sets of each push/pull/legs... Or is that to low of a volume?
Thank you for amazing video! If in the first example the goal was to make 5 sets of 9 rpe and the result was 5-4-4-3-3. Wasn't there too much intensity when there were no repetitions left in the store after the last set?
Hello Johannes! Thank you. There are some tweaks I would do and Im working a lot past months on developing the system. Thats regarding the video. Regarding your questions, the basic idea is to remain 1 rep in reserve in each set. Could you specify what is unclear so I can help further?
10:25 this image shows me.... but the problem is that i can't do 1 dips or 8x8x8 chin ups... why is my progress so fucking slow ;( if i would life 225 lbs i would not complain... but i cant even lift 50 lbs...
This is just a simple visualisation of different ways how to overload exercise. What you can lift at the moment doesnt matter. If you consistently put in the effort, be proud of the progress you are making - its not always fast - and more then that - it is usually slow. So dont focus on it that much and instead, focus on what you HAVE control over. Oh and it also doesnt matter how many reps you can do of a given exercise cause you can always use the easier variation and get a bit higher reps this way. Hope it helps man, good luck and keep your head up ;)
@@FrinksmovementTV I want to believe that the day comes when clowns and fakes of calisthenics community will no longer rule. May be wishful thinking though : D
Well im educating myself regurarly on the topic and am interested for couple of years already. For this video had to read a bit online/listen to some podcasts. Its still a basic knowledge that anyone can aquire. But i think the series will contribute well to the community. Glad you enjoyed man ;)
3 года назад
we can see that this generation is lost when videos like "how many push ups i did in 5min: See what happened" get more likes than this video.
Is the intensity about how hard the rep or how hard the set? For example if we are doing 15 reps with low kgs but at RPE10 i think we cant say this is a high intensity set. So why we measure the intensity with RPE scale?
My goals are handstand push-ups and front lever, now I know that is better to train the handstand almost daily so I would like to know if front lever is as well a technique movement?
I can 1:00min of free handstand . But cant HSPU. My training is elevated pike pushups 6 set x 2-3 reps (90%intensity, no failure) 2 times a weak. Is IT ok?
2:06 - _"there's no way to measure so precisely in the case of FL"_ I would always just use seconds... like if I'm able to hold the FL for 10 sec max... I would consider 8 sec to be my 80%... This seams precise enough to me... or am I missing something??
I got a question regarding the training volume. After I have reached the MRV und used one week for deloading, do I repeat the cycle or do I continue on MAV level for 3 weeks to reach MRV on the 4th to deload on the 5th week?
Repeat the cycle - with slight differences (i mean the second cycle will differ a bit - either start with bit higher intensity or if you change phase of training you will change some exercises etc.)
Good question - i think it depends on the exercise and your prefference. If you feel like it - do it every time. I dont recommend gtg myself personally and therefore dont have lots of experience with coaching people this way.
Daily HSPU work is gonna be too much for most i admit but you can get away with high frequency if we talk about things like bent arm hold, presses and all that techniqal type of work. However thats one thing i maybe exagurated in the video.
