Pull-ups and push-ups: how to find the perfect workout plan? 4 types
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Pull-ups and push-ups: how to find the perfect workout plan? 4 types
What is the best workout program in calisthenics, and does it exist? Beginning athletes often ask themselves this question, because they think that there is some kind of perfect program that can be found and then there will be progress in training. The perfect program does exist, but in order for it to work for you, you need to put it together individually.
Let's break down 4 types of training plans that you can use to make your own program. Every athlete is unique and you have different goals. A good workout routine should be divided into different levels of difficulty, and should be tailored to your specifics. You can't just copy a program from someone else with different goals and a different training experience and expect the same results. Even the best program that is already working for you, it also needs to change from time to time, because the body adapts after a while and you need to change something to set a new training stimulus, and get better results. So, what you have to consider when you design a program for yourself.
Any program can be tweaked to fit multiple goals, and you don't have to keep your focus on just one goal. But if you focus on one specific goal, you will progress faster and get the most out of it.
Let's start with the first goal, training to increase maximal strength. Training this way means not building muscle mass. This is suitable for those who want to stay at their current weight without changing their body weight. This type of training requires high mental concentration and a fully recovered body after the last workout. Since the intensity is high here, this means you should avoid training to failure and stick to long rest times. Try to stay at about 80 percent of your maximum weight. Rest time is 3 to 5 minutes, or even longer, depending on the intensity.
Load volume is medium, which means you should do 4 to 6 sets of work for each muscle group. You should focus on your main goal first, but also supplement the workout with other exercises targeting the same muscle group.
High frequency means you should train as often as possible to stimulate your brain to a specific exercise - pull-ups or push-ups on bars. But you should try to recover well each time you come in for a new workout, so there should be enough rest time between two adjacent workouts.
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In this video.
00:00 What are the 4 types of workout plans on the bar and parallel bars
1:22 Is it possible to increase strength without increasing muscle mass?
3:40 How to increase strength by training calisthenics
6:09 How to train gymnastic elements on the bar
8:15 How to train to increase muscular endurance
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Hello athletes, this is Vladerovich.
On Vladerovich's channel - training videos about rhythmic gymnastics workouts with your own weight on the bar and chin-up bar or without equipment. We analyze how to pump up the muscles in rhythmic gymnastics, how to do more pull-ups, how to do more push-ups. Analysis of exercise technique, muscle anatomy, an overview of mistakes and training program complexes.
I share my experience of training with my own weight since 2011. I show you the mistakes - how you can quickly achieve results.
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