I have been training for years. I have never seen these types of exercises before, very interesting, especially about these type of exercises, that train more of the tendons, ligaments and smaller muscels. I am training for the one arm pull up. Do you have any advice ? I can pull-up with 55 kg, dip with 70kg. I am also training like an arm wrestler with single wrist curls of 40 kg. single arm Pull-ups with bandz and isometric holds but progressing extremely slow. Love your video. thanks
I was doing these quite regularly at the end of last year. My biceps started to get this really elongated, more athletic than jacked sort of look that I really liked. I haven’t done them for a while because I’ve been focused on running. Might have to get back into them, this Australian summer.
Would you progressively work these for rehab as well (shoulder and biceps issues)? I work the shoulders in various ranges, and I do a couple bicep curl variations in order to target the connective tissue at long range. But, I haven’t considered this sort of straight arm work.
Is this possible at all if you have one arm NOT being fully straight due to it has been brok at some point - or Well it eventually help that arm being more straight 🤔
That was an excellent video! You’re exactly right, the objective stepping up in strength has always been an obstacle to my calisthenics development …will start working on this and contact you for training. BTW, did you say “60” or “16” percent of BW required for planche etc? (16% seems to little, I guess 60 - yes?) If so, that’s 1/2 per arm. So if 80kg, would work up to 3 , X 3 @24kg DB’s R and L arm…correct?
I’m not Refael but if you have access to a bench, you can lay face down on the bench and have the dumbbells go from the floor to in line with the body, focusing on keeping scapula retraction and arms straight, trying to use the lats to lift. This is the opposite of the zanetti raise he shows in the video and can be good for front lever specific training!
Pullovers with cables or DB. I haven't used it for FL as much as planche because FL is more stable and you have more options to train with just bodyweight.
@@BwStrength I think there's also the difference that triceps are almost fully shortened in front lever, as opposed to stretched in the planche/maltese. This means that Tricep tendons play less of a role than bicep tendons do. Interestingly enough recent research seems to indicate that load at lengthened positions is important for hypertrophy, and we really see this in gymnasts. The dudes doing Victorians(like Danny Rodrigues) still often have biceps that completely dwarfs their triceps. Great video btw, especially loved the load targets you gave, I've see these exercises before, but for some stupid reason thought I'd need to be closer to half bodyweight per arm to achieve the holds, which discouraged me to say the least.
It's not an important detail but just so you know, tendons don't grow in thickness, only their stiffness increases with training and that's what increases their resiliency
@@BwStrength I'm not certain, I assume it's probably through increased density of the tendon But after a bit of googling I realize that I was wrong regarding the hypertrophy: tendons seem to be able to get up to 20-30% bigger after years of resistance training
@@thenylon1003 Agreed. I had learnt that tendons don't grow in thickness from a video on the biomechanics of bicep tears, but I should've double checked with google before commenting
@@Hankyuo I respect anyone who can reconsider old information and absorb new information, and it's great how you've learnt something new here without any kind of argument. You have a healthy attitude my friend!
Program specific days allowing for recovery as these dumbbell exercises target smaller muscles which can fatigue quickly, also it will take more time for the tendons to adapt depending on your current level of fitness and strength. Remember it is in the recovery time after you are finished with the training that your body adapts to the stress you have placed on the muscles and joints - sleep and nutrition play a part in your training
Great video! You mentioned that each dumbbell weighs 16 kg, so together they total 32 kg, which is significantly less than 50% of your body weight. One more thing: could you create a similar concept focusing on pull exercises to help improve the front lever?
I definitely recommend working with Refael. He is very insightful, kind and wants you to be the best version of yourself. He gives amazing training advice, let it be in his videos or his individualized training program.
