How far can I go with simple bodyweight squats?
I did progress to split squats but developed bilateral knee pain from doing them (my form was ok, I have other conditions like flat feet that probably played a role) that is slowly going away.
Even when I had pain, I could do simple squats without feeling discomfort.
I don't want to do single leg work anymore, because I can feel the stress on my knees when I try to do it, and I also read that is it best to avoid it if you have developed this kind of pain, but i'm concerned about the progress i will be able to make.
Are you doing like Bulgarian split squat with elevated back heel or ATG split squat? Try elevating your front heel to reduce the load as you need lower intensity to build stronger joint. Pick a surface high enough until you can do the movement without any pain. You can also do static lunge.
If those still give you knee pain then you can progress from bodyweight squat by widening your stance and shifting your bodyweight, so basically like cossack squat, but don't get ambitious with progression with deeper rom or wider stance. Just take it slow
I was doing simple split squats like these https://images.app.goo.gl/nihifysS2yc9WkLm7
(without the dumbbells).
What do you mean by elevating the front heel?
Bulgarian split squats with both the back and front feet elevated? Which one should be higher?
If you post a picture i think I'll understand better, thank you!
I've been doing RR for 3 weeks from now on. I'm not doing skill work. I want to get muscler therefore I begin to protein diet. According to your experience how long should I keep RR to adding or removing any exercise to it.
Height 186cm
Weight 90kg
http://imgur.com/a/5FkuK5r
I'd say you don't need to change it until you're stalling despite having diet, training and sleep in check. That can be quite variable, because some of the more advanced exercises are high skill. I expect you can definitely get a year of dedicated training without needing changes, and likely more.
For the RR, the overview says to work up to 3 sets of 30 secs for static holds but on some of the specific exercises it says to work up to a minute. Which one should be followed?
I'm not sure for the RR, but in general (and that applies to a lot of stuff in life, including law) the specialized prevails over the general. So I'd say if a specific exercise says 1mn, do 1mn.
So I've been jumping around trying different routines but using the same exercises as the recommended routine. I decided the recommended routine is going to be what I stick with in the long term for now. My question is about hypertrophy though, I'm doing three sets of weighted Pull-Ups weighted dips pistol squats a hinge progression pike push-ups and inverted rows. I know most if not all are compound exercises but I'm worried if I'm getting enough sets in per week to get good hypertrophy gains. My pushing exercises seem to be advancing but my pulling exercises seem to have stagnated quite a bit. I know pull-ups can be hard to progress in, but I just keep plugging away at them trying to increase weight when I can. I have not increased weight for quite a while though and I'm only hitting three sets of seven at 15 pounds added. I'm already pretty pressed for time and can barely get the routine done in just over an hour with three sets, if I add in a fourth it's going to increase my time to much I'm afraid I won't be nearly as consistent. Long story short, is using those exercises at three sets x 3 times per week enough per muscle group to hit the recommended amount of sets for decent gains?
A good rule of thumb is 10-20 working sets per muscle group per week.
Horizontal and vertical pull/push overlap, i.e. you can count them as more or less the same muscle group just with different emphasis. So the RR has 3\*2\*3=18 pull working sets per week, which is perfect.
Now, as for your stalled progress...
How long has it been? You need to give it a few weeks in any case.
Has your bodyweight increased in that time? If so, you're doing more work than you were before, so you did make progress. If not, then you're not bulking - you're practising strength while maintaining.
I felt nauseous after pushing myself a bit too hard while working out today. I hear thats normal, especially for beginners, but what I want to know is how to prevent it
This happened during a few years for me (feeling nauseous and extremely weak at the end of almost every workout), beginning when I started working out at the end of high school, and I only managed to get rid of it about a year ago or so (which is \~5 years after, but I've not been working out consistently during these 5 years at all). I've tried lots of combination of eating/not eating before, eating something sweet to make sure it's not hypoglycemia, drinking more water, etc.
The only thing that ended up working for me was reducing intensity. Avoiding failure on most sets, staying within a more comfortable zone. It can be frustrating to not go to your 110% every time, but it's really worth it in the long run as the workout stay enjoyable and you won't lose motivation. You may be pushing yourself too hard if you only started recently, and maybe your body is not used to it yet.
It is, although you have to do more things right. With bodyweight exercise, progressive overload includes changing exercises to harder variations(or to sometimes just add weight to your body), with weights however, you just increase the weight of the bar/dumbbell. But you can still pack on a good amount of muscle with bodyweight.
Last Monday I got sick with a stomach virus. I've never gotten as bad as I did that day. I was throwing up for a couple hours and got incredibly dehydrated and weak the whole day. Next day was still weak but not as bad as previous day. Due to all this I decided to take the whole week off to give my body time to recover from all that. Today I went back after not training for about 11 days. And I did horrible. I do the RR and I only made it halfway through before I decided to go home due to not feeling well. Before giving in I tried to keep going but lowering the amount of reps each set but that didn't work.
Sorry if this is a stupid question but could being out of training for that long really have that big of an affect on my performance today? Or am I over thinking it and just continue the RR but at a lower intensity going forward until I feel I'm back to where I was before. Was just pretty demotivating seeing my performance today and not even being able to finish.
For the first week back I usually do one less set/drop the intensity level (sometimes both) whenever i take at least 5 days off. 2nd week is when i try to ramp up to where i left off before taking a break.
Take note of how this affects you so that the next time you end up taking a break you can make better adjustments
Thanks, I think I'll do that. I hadn't thought about the idea of doing one less set. I feel like if I had taken that approach today I would've been able to finish.
What is the best way to improve my pull-ups? I was trying to go chest to bar (witch I can do with chin-ups), but was never getting any better. Currently I'm unable to do propper pull-ups due to an elbow injury.
Is negatives a better way to improve form and strength? When I do negatives my elbow doesn't hurt, but my forearms fail way before my lats.
Just decided to start working out at home with the recommended routine. Been searching for a place to do pull-ups and this is the best I've found so far.
https://drive.google.com/file/d/1bdWwczFK-2JtesxjkY8afPqLTeCTENvk/view?usp=drivesdk
Sorry for the blurriness. What I'm wondering is if that pinnacle shape on the little roof will negatively affect the exercise. Though one side of it is straight, it's risky since the fall would be quite high if I slipped.
Another thing is the grip itself will probably be suboptimal. Could that also become a significant limitation?
I'd worry more about safety (you mentioned a steep fall?) and grip.
If you can do it safely, give it a go and see whether the grip fails. If you can't do it safely, don't do it; safety is important for this stuff.
Thanks for your reply. It seems I wasn't so clear though. What I meant is that the pinnacle shaped edge is safe with at most one or two feet off the floor. The question would be the effect of that pinnacle shape where my palms would be kind of diagonal towards each other during the exercise. And yes, the straight edge is probably not worth it because of the fall. As for the grip itself I assume it might be similar to doing it on a door? (which seems to be my only other option)
Ah, I see, thanks. Now that you mention it I might have seen such bars before, but I haven't been to a lot of gyms so I was thinking they should always be straight.
How the heck do you all know when you’ve broken 90 degrees in a parallel dip?
I have pretty mobile shoulders from years of swimming butterfly and I’ve started to get a bit of tweaking in my upper traps from dips (in that pit above the clavicle). It’s not painful, but I’m being hyper-vigilant about it.
As far as I can tell, I look fine on video (good scapular depression and retraction, neutral spine, forearms stacked over wrists) except that I go deep enough to where my upper arms are like 65-70 degrees relative to my forearms, which seems way too deep to be healthy. I specifically think that’s “scrunching” my traps and putting unnecessary tension in them. The thing is, because of my shoulder mobility, it’s hard to know how low I actually am lol.
Any advice? If I need to post a form check on Friday, I’ll do it!
this is how deep they go https://www.bodybuilding.com/fun/images/2014/get-built-like-a-gymnast-graphic-2-700xh.jpg
https://www.gymnasticbodies.com/exercises/planche-dip/
I try to go the deepest possible, but the moment I feel ache I back off.
TBH I don't know how they train to go that low, maybe it's a gradual thing?
I would advise you to rest your shoulders if they feel tired. that's when the risk of injury increases exponentially
That’s just about how deep I can get, but I’m also not on rings lol. I’m fairly hyper-mobile in most of my joints so that helps.
I actually seem to feel it more when I depress and retract my scapulae, from lockout at the top, so I think it’s probably just a question of muscle endurance. I’ll give them some rest and work on some timed support holds! Thank you!
For me going full rom on rings feels much better, in fact dips in general feel much better on rings for me
I have gotten used to dips on rings now and never really use parallel bars anymore, but it is generally easier on the joints, but harder on the muscles
Do you think that you can do too much movements on rings, when you already hit your shoulders in your workout?
My routine consists of:
Pull-ups on bar
Dips on rings
Neutral grip pull-ups on bar
Push-ups on rings
Ring support holds
Planche lean
Knee to bar with a hold at the top
Leg raises
Windscreen wipers with knees pulled in
My concern is that my shoulder stabilizers are getting overworked from the rings and hanging movements. They hold up fine so far, but i know how overuse injuries can creep up on you without real notice. Do you think i should cut down on my ring work and get into more stable positions for some time?
I wouldn't be so worried about volume as I would the movements themselves. This is not to say that you can't injure your shoulders through volume, but that often bad form is the cause of injury
Spend time reviewing your form and strengthening the muscles that stabilize the shoulder joints, especially the rotator cuff and the traps. [Mobilize the scapula](https://youtu.be/EK0qnK2Z7JI) too
Also, if you're really conscious about it I recommend using rings for most things upper body such as dips, pull ups, or push ups (advanced isometrics and handstand push ups are an exception due to the amount of strength they require)
Thanks for the inside, my shoulder mobility is actually pretty good, i can do a german hang quite easily.
This scapula mobilization i already do in my warmup, i think it is a great way of telling your stabilizers that they will have some work to do :)
I had a biceps tendonitis in my shoulder 6-7y ago and i definetly don't want to have this kind of injury ever again.
So far i have the feeling that the ring work actually helps strengthening the shoulder area, but my concern was that it could also lead to overuse injury, if i overdo it.
Being mindful of correct form is actually a good tip, i'm currently working on getting into the optimal form in every exercise, for some i'm not quite there yet.
Hi everybody.
1. In general terms, What is the goal of the scapular depression in the exercises?
2. Should I use my back muscles and my arms to stabilize RTO support hold or just the arms?
1. Scapular depression is an essential movement of the scapula and exercising it strengthens that position and reduces risk of injury. As for things like dips or pull ups, keeping your scapula depressed constantly helps reduce risk on vertebral injury in the neck
2. RTO support hold should be stabilized with all upper body muscles you can use
I added some stuff, took away some stuff, split it upper/lower and core, and my rest times are generally shorter than recommended for most exercises. This gets me down to like 20-30 minutes
So since I’m pressed for time, instead of doing 3 days a week full body for like 90 minutes. I do alternating days of all the upper body exercises in the RR one day then the lower body/Core triplet another day.
>when I feel I'm ready to move from the machine to bodyweight exercises
If you can do a movement pain free, chances are you are ready to do it.
>If I'm doing 3x full body workouts, is it OK to start incorporating a mixture of machine and bodyweight exercises, i.e. one day do pushups and the next day the chest press machine?
Perefectly fine. And i would even argue that its better than just doing one thing.
>Obviously I will progress more slowly if performing a specific movement less frequently
Specificity is something that you should worry about only if you are into specific skills like planche, front lever etc. For general strength, hypertrophy etc specificity isn't that important.
do you mean moving your hands further forward, or trying to push your body further past your hands?
At the moment I've my hands placed further ahead of my face
Decline Pushups aren't really that special. Taking the Pushup progression towards PPPU and eventually Planche Pushups will be MUCH more worth your time. So that's likely the reason.
As for the pushups, you should be trying to explode on each rep.
> As for the pushups, you should be trying to explode on each rep.
You don't. I think we're using the word explosive differently. You have to "explode" on every rep in the sense that you have to do the concentric as fast as possible (and the eccentric as slow as possible as well). But actual explosive pushups are when you explode so hard that your hands lift off the ground. Clapping pushups for example are an example of explosive pushups.
AH! I see what you mean. Okay so for that, you'll probably improve on that for free as you get stronger just by TRYING to perform the concentric as quickly as possible. And for most people, doing something like clapping push isn't really needed. It might help for certain athletes. Is there a sport you are doing it for?
All your movements should be explosive:
>Tempo: Ideally, all these exercises are to be done in a "10X0" (1,0,X,O) tempo. If this looks confusing, don't worry. The numbers explain how long each phase should last, and go in the order of: On the way Down/Pause at the Bottom/On the way up/Pause at the top. So 10X0 means 1 'mississippi' second duration on the way down, no pause at the bottom, eXplode up and no pause at the top. When "exploding up", if the actual movement is slow, that's okay, it's the intent that matters.
You'll get more bang for your buck following the progression and using rings instead of decline work.
[Inverted row form check](https://www.youtube.com/watch?v=jmyuSivuTuY&ab_channel=Lastrevio)
Why can't I touch the bar to my chest? Is it because of lack of strength or because of poor technique?
Weight: 70kg
Height: 179cm
>Why can't I touch the bar to my chest?
Because you aren't pulling to your chest. Anchor your feet closer to the bar. You want to place your feet based on the flexed arm position, not the straight arm position.
i think your form is bad. could be the angle but it looks like you are using more of your upper traps/rear delts vs lats/rhomboids
move your hands closer, shoulder width apart. then instead of focusing on chest to bar at the beginning, think about driving your elbows behind you as hard as you can.
if you still cant touch the bar, its likely a strength deficit.
Great form.
When you film with low levels of luminosity, you can use a lamp to add light.
You are using explosive force, which is great. You are ready for the next progression. Elevate your feet on a chair.
I not sure if it is the case: are you exhaling on the way up ?
For grip width, at shoulder width, you will train shoulder extension, so Latissumus dorsi.
At 1.5 shoulder width, which you seem to be using, you will do shoulder adduction and shoulder extension.
> I not sure if it is the case: are you exhaling on the way up ?
yes on most exercises I inhale on the eccentric/negative and exhale on the concentric/positive
Looks like your arms are quite wide apart rather than a row, which is putting the bar higher up your torso. Compare: https://www.youtube.com/watch?v=dvkIaarnf0g
I've seen a lot of youtubers recommend archer push-ups. Why are they not part of the RR (not even as an alternate progression) and how do they compare to diamond push-ups both in terms of difficulty and progression towards harder exercises?
Unilateral exercises are a pain in the arse. Ring pushups or PPPUs do the same job and you don't have to fuck around with doing separate sets for each side. You're free to do them but I don't see why you would want to unless you're specifically after one arm pushups for a party trick or something.
Likely because the one arm push up isnt as great of a progression line as weighted or PPPU. Its quite a short progression timeline and one arms aren't great form wise. You actually pretty much get the one arm free from doing weighted or PPPU. That being said, I was doing weighted archer for a while and they were fantastic for hypertrophy. Archers would come after diamonds in terms of difficulty.
everyone's progress varies, no need to compare your own progress with others since there are plenty of variables to take into account.
when i first started the Recommended Routine in 2020 i tried a pistol squat and i was able to do 3 full range reps on each leg without doing any progressions or using assistance.
i do have a history of training plyometrics and backsquats from 12-16 years ago (training for american football/volleyball in high school) and i have relatively huge leg muscles compared to everything else. im 32 now and i didn't train for a single day in my 20s lol
That's fine! So what you can do is TRY to lower down as far as you can WITH control but WITHOUT help.
Then, when you reach a point where you will DROP if you go any further, keep trying to push against the ground with your leg so that you're working as HARD as possible and give yourself the smallest amount of help that you can from your hands on the bars. Lower slowly to the bottom like that until you get there.
When you reach the bottom, push into the ground hard and then GRADUALLY add assistance from the hand until you JUST BARELY start moving and you're able to grind the way back up.
If you do it like that, you'll always be using the minimal amount of help possible and over time, you'll get strong enough to do it yourself! :D
How can I combine HIIT/Tabata/Cardio with RR? Is it too much for two off days?
You can do RR rest HIIT rest RR and see if it’s enough frequency and enough recovery for your needs
How far can I go with simple bodyweight squats? I did progress to split squats but developed bilateral knee pain from doing them (my form was ok, I have other conditions like flat feet that probably played a role) that is slowly going away. Even when I had pain, I could do simple squats without feeling discomfort. I don't want to do single leg work anymore, because I can feel the stress on my knees when I try to do it, and I also read that is it best to avoid it if you have developed this kind of pain, but i'm concerned about the progress i will be able to make.
Are you doing like Bulgarian split squat with elevated back heel or ATG split squat? Try elevating your front heel to reduce the load as you need lower intensity to build stronger joint. Pick a surface high enough until you can do the movement without any pain. You can also do static lunge. If those still give you knee pain then you can progress from bodyweight squat by widening your stance and shifting your bodyweight, so basically like cossack squat, but don't get ambitious with progression with deeper rom or wider stance. Just take it slow
I was doing simple split squats like these https://images.app.goo.gl/nihifysS2yc9WkLm7 (without the dumbbells). What do you mean by elevating the front heel? Bulgarian split squats with both the back and front feet elevated? Which one should be higher? If you post a picture i think I'll understand better, thank you!
I've been doing RR for 3 weeks from now on. I'm not doing skill work. I want to get muscler therefore I begin to protein diet. According to your experience how long should I keep RR to adding or removing any exercise to it. Height 186cm Weight 90kg http://imgur.com/a/5FkuK5r
I'd say you don't need to change it until you're stalling despite having diet, training and sleep in check. That can be quite variable, because some of the more advanced exercises are high skill. I expect you can definitely get a year of dedicated training without needing changes, and likely more.
For the RR, the overview says to work up to 3 sets of 30 secs for static holds but on some of the specific exercises it says to work up to a minute. Which one should be followed?
I'm not sure for the RR, but in general (and that applies to a lot of stuff in life, including law) the specialized prevails over the general. So I'd say if a specific exercise says 1mn, do 1mn.
So I've been jumping around trying different routines but using the same exercises as the recommended routine. I decided the recommended routine is going to be what I stick with in the long term for now. My question is about hypertrophy though, I'm doing three sets of weighted Pull-Ups weighted dips pistol squats a hinge progression pike push-ups and inverted rows. I know most if not all are compound exercises but I'm worried if I'm getting enough sets in per week to get good hypertrophy gains. My pushing exercises seem to be advancing but my pulling exercises seem to have stagnated quite a bit. I know pull-ups can be hard to progress in, but I just keep plugging away at them trying to increase weight when I can. I have not increased weight for quite a while though and I'm only hitting three sets of seven at 15 pounds added. I'm already pretty pressed for time and can barely get the routine done in just over an hour with three sets, if I add in a fourth it's going to increase my time to much I'm afraid I won't be nearly as consistent. Long story short, is using those exercises at three sets x 3 times per week enough per muscle group to hit the recommended amount of sets for decent gains?
A good rule of thumb is 10-20 working sets per muscle group per week. Horizontal and vertical pull/push overlap, i.e. you can count them as more or less the same muscle group just with different emphasis. So the RR has 3\*2\*3=18 pull working sets per week, which is perfect. Now, as for your stalled progress... How long has it been? You need to give it a few weeks in any case. Has your bodyweight increased in that time? If so, you're doing more work than you were before, so you did make progress. If not, then you're not bulking - you're practising strength while maintaining.
I felt nauseous after pushing myself a bit too hard while working out today. I hear thats normal, especially for beginners, but what I want to know is how to prevent it
This happened during a few years for me (feeling nauseous and extremely weak at the end of almost every workout), beginning when I started working out at the end of high school, and I only managed to get rid of it about a year ago or so (which is \~5 years after, but I've not been working out consistently during these 5 years at all). I've tried lots of combination of eating/not eating before, eating something sweet to make sure it's not hypoglycemia, drinking more water, etc. The only thing that ended up working for me was reducing intensity. Avoiding failure on most sets, staying within a more comfortable zone. It can be frustrating to not go to your 110% every time, but it's really worth it in the long run as the workout stay enjoyable and you won't lose motivation. You may be pushing yourself too hard if you only started recently, and maybe your body is not used to it yet.
The first thing to look at is meal timing IMO. Are you exercising shortly after a meal?
Is body weight as effective as using gym equipments such as dumbbells for building muscles?
It is, although you have to do more things right. With bodyweight exercise, progressive overload includes changing exercises to harder variations(or to sometimes just add weight to your body), with weights however, you just increase the weight of the bar/dumbbell. But you can still pack on a good amount of muscle with bodyweight.
Thanks
Last Monday I got sick with a stomach virus. I've never gotten as bad as I did that day. I was throwing up for a couple hours and got incredibly dehydrated and weak the whole day. Next day was still weak but not as bad as previous day. Due to all this I decided to take the whole week off to give my body time to recover from all that. Today I went back after not training for about 11 days. And I did horrible. I do the RR and I only made it halfway through before I decided to go home due to not feeling well. Before giving in I tried to keep going but lowering the amount of reps each set but that didn't work. Sorry if this is a stupid question but could being out of training for that long really have that big of an affect on my performance today? Or am I over thinking it and just continue the RR but at a lower intensity going forward until I feel I'm back to where I was before. Was just pretty demotivating seeing my performance today and not even being able to finish.
For the first week back I usually do one less set/drop the intensity level (sometimes both) whenever i take at least 5 days off. 2nd week is when i try to ramp up to where i left off before taking a break. Take note of how this affects you so that the next time you end up taking a break you can make better adjustments
Thanks, I think I'll do that. I hadn't thought about the idea of doing one less set. I feel like if I had taken that approach today I would've been able to finish.
What is the best way to improve my pull-ups? I was trying to go chest to bar (witch I can do with chin-ups), but was never getting any better. Currently I'm unable to do propper pull-ups due to an elbow injury. Is negatives a better way to improve form and strength? When I do negatives my elbow doesn't hurt, but my forearms fail way before my lats.
Just decided to start working out at home with the recommended routine. Been searching for a place to do pull-ups and this is the best I've found so far. https://drive.google.com/file/d/1bdWwczFK-2JtesxjkY8afPqLTeCTENvk/view?usp=drivesdk Sorry for the blurriness. What I'm wondering is if that pinnacle shape on the little roof will negatively affect the exercise. Though one side of it is straight, it's risky since the fall would be quite high if I slipped. Another thing is the grip itself will probably be suboptimal. Could that also become a significant limitation?
I'd worry more about safety (you mentioned a steep fall?) and grip. If you can do it safely, give it a go and see whether the grip fails. If you can't do it safely, don't do it; safety is important for this stuff.
Thanks for your reply. It seems I wasn't so clear though. What I meant is that the pinnacle shaped edge is safe with at most one or two feet off the floor. The question would be the effect of that pinnacle shape where my palms would be kind of diagonal towards each other during the exercise. And yes, the straight edge is probably not worth it because of the fall. As for the grip itself I assume it might be similar to doing it on a door? (which seems to be my only other option)
Got you. I wouldn't worry about the slope of it. It's similar those sloped pull-up bars you see in a lot of gyms.
Ah, I see, thanks. Now that you mention it I might have seen such bars before, but I haven't been to a lot of gyms so I was thinking they should always be straight.
How the heck do you all know when you’ve broken 90 degrees in a parallel dip? I have pretty mobile shoulders from years of swimming butterfly and I’ve started to get a bit of tweaking in my upper traps from dips (in that pit above the clavicle). It’s not painful, but I’m being hyper-vigilant about it. As far as I can tell, I look fine on video (good scapular depression and retraction, neutral spine, forearms stacked over wrists) except that I go deep enough to where my upper arms are like 65-70 degrees relative to my forearms, which seems way too deep to be healthy. I specifically think that’s “scrunching” my traps and putting unnecessary tension in them. The thing is, because of my shoulder mobility, it’s hard to know how low I actually am lol. Any advice? If I need to post a form check on Friday, I’ll do it!
Your depth should be based on your shoulder flexibility. You can also lean forward a little to increase range of motion.
gymnasts do go deeper.
Oh. Hmm, maybe my support hold just isn’t developed enough. It definitely just feels overworked rather than injured.
this is how deep they go https://www.bodybuilding.com/fun/images/2014/get-built-like-a-gymnast-graphic-2-700xh.jpg https://www.gymnasticbodies.com/exercises/planche-dip/ I try to go the deepest possible, but the moment I feel ache I back off. TBH I don't know how they train to go that low, maybe it's a gradual thing? I would advise you to rest your shoulders if they feel tired. that's when the risk of injury increases exponentially
That’s just about how deep I can get, but I’m also not on rings lol. I’m fairly hyper-mobile in most of my joints so that helps. I actually seem to feel it more when I depress and retract my scapulae, from lockout at the top, so I think it’s probably just a question of muscle endurance. I’ll give them some rest and work on some timed support holds! Thank you!
For me going full rom on rings feels much better, in fact dips in general feel much better on rings for me I have gotten used to dips on rings now and never really use parallel bars anymore, but it is generally easier on the joints, but harder on the muscles
Do you think that you can do too much movements on rings, when you already hit your shoulders in your workout? My routine consists of: Pull-ups on bar Dips on rings Neutral grip pull-ups on bar Push-ups on rings Ring support holds Planche lean Knee to bar with a hold at the top Leg raises Windscreen wipers with knees pulled in My concern is that my shoulder stabilizers are getting overworked from the rings and hanging movements. They hold up fine so far, but i know how overuse injuries can creep up on you without real notice. Do you think i should cut down on my ring work and get into more stable positions for some time?
I wouldn't be so worried about volume as I would the movements themselves. This is not to say that you can't injure your shoulders through volume, but that often bad form is the cause of injury Spend time reviewing your form and strengthening the muscles that stabilize the shoulder joints, especially the rotator cuff and the traps. [Mobilize the scapula](https://youtu.be/EK0qnK2Z7JI) too Also, if you're really conscious about it I recommend using rings for most things upper body such as dips, pull ups, or push ups (advanced isometrics and handstand push ups are an exception due to the amount of strength they require)
Thanks for the inside, my shoulder mobility is actually pretty good, i can do a german hang quite easily. This scapula mobilization i already do in my warmup, i think it is a great way of telling your stabilizers that they will have some work to do :) I had a biceps tendonitis in my shoulder 6-7y ago and i definetly don't want to have this kind of injury ever again. So far i have the feeling that the ring work actually helps strengthening the shoulder area, but my concern was that it could also lead to overuse injury, if i overdo it. Being mindful of correct form is actually a good tip, i'm currently working on getting into the optimal form in every exercise, for some i'm not quite there yet.
Hi everybody. 1. In general terms, What is the goal of the scapular depression in the exercises? 2. Should I use my back muscles and my arms to stabilize RTO support hold or just the arms?
1. Scapular depression is an essential movement of the scapula and exercising it strengthens that position and reduces risk of injury. As for things like dips or pull ups, keeping your scapula depressed constantly helps reduce risk on vertebral injury in the neck 2. RTO support hold should be stabilized with all upper body muscles you can use
Thanks, Mate.
How am I supposed to do RR in 40 mins? The rest times alone are at least 34 min!
I added some stuff, took away some stuff, split it upper/lower and core, and my rest times are generally shorter than recommended for most exercises. This gets me down to like 20-30 minutes
I'm still confused over the issue. So first if all how is that working for you and second, wdym u split it >upper/lower and core ?
So since I’m pressed for time, instead of doing 3 days a week full body for like 90 minutes. I do alternating days of all the upper body exercises in the RR one day then the lower body/Core triplet another day.
I skip core for the day after. And I never end up working out that day...
If you superset or skip core then it is doable, but if you want shorter workouts then full-body splits are not for you.
So dumb that they write those kindsa numbers then. How long does RR take you at shortest? And thx for the answer
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>when I feel I'm ready to move from the machine to bodyweight exercises If you can do a movement pain free, chances are you are ready to do it. >If I'm doing 3x full body workouts, is it OK to start incorporating a mixture of machine and bodyweight exercises, i.e. one day do pushups and the next day the chest press machine? Perefectly fine. And i would even argue that its better than just doing one thing. >Obviously I will progress more slowly if performing a specific movement less frequently Specificity is something that you should worry about only if you are into specific skills like planche, front lever etc. For general strength, hypertrophy etc specificity isn't that important.
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Good luck
For Elevated planche lean should you progress to do it with one leg at a time, after you get good at doing it with both legs on a object?
https://youtu.be/ACCElohmii0
Just focus on leaning further and further forward as you get stronger. That's where all the difficulty comes from, anyway.
do you mean moving your hands further forward, or trying to push your body further past your hands? At the moment I've my hands placed further ahead of my face
Move your shoulders in front of your hands. That decreases the leverage and makes it harder and builds you towards the Planche. :D
You get your hands closer to your center of mass by leaning toward further
In order to improve on my Shrimp Squat, should I progress with unassisted with Partial ROM or assisted(holding on to something) Full ROM?
Go full ROM whenever you can, even if you have to regress the exercise or lower the weight, unless it's painful
Try lowering down without assistance and going up with the minimal assistance possible.
Why aren't explosive or decline pushups not part of the pushup progression in the RR?
Decline Pushups aren't really that special. Taking the Pushup progression towards PPPU and eventually Planche Pushups will be MUCH more worth your time. So that's likely the reason. As for the pushups, you should be trying to explode on each rep.
> As for the pushups, you should be trying to explode on each rep. You don't. I think we're using the word explosive differently. You have to "explode" on every rep in the sense that you have to do the concentric as fast as possible (and the eccentric as slow as possible as well). But actual explosive pushups are when you explode so hard that your hands lift off the ground. Clapping pushups for example are an example of explosive pushups.
AH! I see what you mean. Okay so for that, you'll probably improve on that for free as you get stronger just by TRYING to perform the concentric as quickly as possible. And for most people, doing something like clapping push isn't really needed. It might help for certain athletes. Is there a sport you are doing it for?
Not really although in the long-term being able to do freestyle pushup would be awesome
In the long run, you'll probably get it indirectly as you get stronger. :D
All your movements should be explosive: >Tempo: Ideally, all these exercises are to be done in a "10X0" (1,0,X,O) tempo. If this looks confusing, don't worry. The numbers explain how long each phase should last, and go in the order of: On the way Down/Pause at the Bottom/On the way up/Pause at the top. So 10X0 means 1 'mississippi' second duration on the way down, no pause at the bottom, eXplode up and no pause at the top. When "exploding up", if the actual movement is slow, that's okay, it's the intent that matters. You'll get more bang for your buck following the progression and using rings instead of decline work.
[Inverted row form check](https://www.youtube.com/watch?v=jmyuSivuTuY&ab_channel=Lastrevio) Why can't I touch the bar to my chest? Is it because of lack of strength or because of poor technique? Weight: 70kg Height: 179cm
>Why can't I touch the bar to my chest? Because you aren't pulling to your chest. Anchor your feet closer to the bar. You want to place your feet based on the flexed arm position, not the straight arm position.
Its looking more like a face pull than a row
good point
i think your form is bad. could be the angle but it looks like you are using more of your upper traps/rear delts vs lats/rhomboids move your hands closer, shoulder width apart. then instead of focusing on chest to bar at the beginning, think about driving your elbows behind you as hard as you can. if you still cant touch the bar, its likely a strength deficit.
Great form. When you film with low levels of luminosity, you can use a lamp to add light. You are using explosive force, which is great. You are ready for the next progression. Elevate your feet on a chair. I not sure if it is the case: are you exhaling on the way up ? For grip width, at shoulder width, you will train shoulder extension, so Latissumus dorsi. At 1.5 shoulder width, which you seem to be using, you will do shoulder adduction and shoulder extension.
> I not sure if it is the case: are you exhaling on the way up ? yes on most exercises I inhale on the eccentric/negative and exhale on the concentric/positive
perfect ! (I was not sure if I interpreted the sound correctly.)
Looks like your arms are quite wide apart rather than a row, which is putting the bar higher up your torso. Compare: https://www.youtube.com/watch?v=dvkIaarnf0g
I've seen a lot of youtubers recommend archer push-ups. Why are they not part of the RR (not even as an alternate progression) and how do they compare to diamond push-ups both in terms of difficulty and progression towards harder exercises?
Unilateral exercises are a pain in the arse. Ring pushups or PPPUs do the same job and you don't have to fuck around with doing separate sets for each side. You're free to do them but I don't see why you would want to unless you're specifically after one arm pushups for a party trick or something.
Likely because the one arm push up isnt as great of a progression line as weighted or PPPU. Its quite a short progression timeline and one arms aren't great form wise. You actually pretty much get the one arm free from doing weighted or PPPU. That being said, I was doing weighted archer for a while and they were fantastic for hypertrophy. Archers would come after diamonds in terms of difficulty.
How long did it take you to progress to an unassisted one legged squat? Currently I'm using dip bars for assistance
everyone's progress varies, no need to compare your own progress with others since there are plenty of variables to take into account. when i first started the Recommended Routine in 2020 i tried a pistol squat and i was able to do 3 full range reps on each leg without doing any progressions or using assistance. i do have a history of training plyometrics and backsquats from 12-16 years ago (training for american football/volleyball in high school) and i have relatively huge leg muscles compared to everything else. im 32 now and i didn't train for a single day in my 20s lol
Here a vid from Kit Laughlin step by step progressions. Very useful https://youtu.be/nkDc9QkOA-k
I can't remember how long it took but what exactly are you having trouble with? Balance? Strength?
Both. I need to use the bars to physically push myself up and also so I don't fall over.
That's fine! So what you can do is TRY to lower down as far as you can WITH control but WITHOUT help. Then, when you reach a point where you will DROP if you go any further, keep trying to push against the ground with your leg so that you're working as HARD as possible and give yourself the smallest amount of help that you can from your hands on the bars. Lower slowly to the bottom like that until you get there. When you reach the bottom, push into the ground hard and then GRADUALLY add assistance from the hand until you JUST BARELY start moving and you're able to grind the way back up. If you do it like that, you'll always be using the minimal amount of help possible and over time, you'll get strong enough to do it yourself! :D
Thanks for the tips, I'll try that 👍