Best split days for max results?

Yioooo!

So I'm currently doing my routine that looks like killroy, and it's working pretty well!

2 weeks in and I can hold the back lever, I guess I underestimated my abilities at first, and BtGb opened my eyes!

Anyways, i am currently doing full body on every training day, and was wondering if doing something like this would be better?

Monday pull

Tuesday press

Wed legs

Thursd pull

Friday press

Saturday core

Is a pull/press split better than full body?

i feel that when I do full body and thus only one pull and one press exercise per day, I still have a lot of energy to do more at the end..

So Im thinking about workong all pull exercises the same day an all press the next day

Hi there!

 

1. I don't know you or your background but beware of jumping straight into Back Lever work without any prep work. It's fine to play around with but hold back from doing too much or you could pay the price. 

 

2. I wouldn't separate Pull and Press but if you feel like you have spare energy you could do 2 pulls (e.g.: pull-up and rows) and 2 presses (e.g.: push-ups and dips) and then do core on same or other day and legs on another day.

 

3. Whatever you choose to do; write it down, be consistent, keep track, work hard and stick to it for at least three months then see what the results are (written down, on video, measured somehow). Then post back, seek advice, share your progress. Then change one variable and start all over again.

 

4. Don't want to be redundant but if you got the Foundation series all these questions wouldn't even occur and you'd be getting the best results of your life. Then when you complete those you could get the Ring Series and then you could back lever all day-everyday risk free

 

Take care, train hard, stay safe

Thank you for your reply

As for preparation, Before training the holds i used to do real street workout, jump from a bar to another, do lots and lots of muscle ups dips pullups etc so I'm pretty solid with bodyweight training .

As for foundation, I don't think it meets my personnal goals.. I don't want to be a master of GST rimgs and all, And Some of my main goals include getting one arm pushups, 30-40 pull ups (im at 25), get a 360 muscle up etc which are obviously not covered in foundation.

I'm more of a freestyle person, I have always been!

Anyways, for the split, I think I'll follow your advice and do 2 exercises a day instead of one, seems good to me!

Thanks

Not to come off as brash but, I don't believe anyone can be "freestyle" without mastering principle and technique first. 

This can be said of anything, martial arts, dancing, music, writing, art, etc. You must have a foundation on which you build your principles and techniques from, and only until you master these can you free yourself from the limitations, perhaps follow another path or start your own. 

So whatever you choose to do, at least find something to base your principles and techniques off of, otherwise you will forever spin your wheels and never achieve any spiritual satisfaction. 

From what I understand split routines are better for advanced athletes who put a lot of strain on their system because of advanced exercises and hence need more time to rest up tendons and stuff. Up to moderate level you can be doing full body routine. That way you get more work in per week, if you used 3 day per week fullbody training schedule then you are training each part 3 times weekly, whereas in OP's suggested split routine each part is only worked twice per week max (2 days pulling, 2 days pushing). 

Fullbody routine every day is not recommended as there's not enough time to rest there (that is, if you are training hard each time).

 

 

MattProulx said:

Not to come off as brash but, I don't believe anyone can be "freestyle" without mastering principle and technique first. 

This can be said of anything, martial arts, dancing, music, writing, art, etc. You must have a foundation on which you build your principles and techniques from, and only until you master these can you free yourself from the limitations, perhaps follow another path or start your own. 

So whatever you choose to do, at least find something to base your principles and techniques off of, otherwise you will forever spin your wheels and never achieve any spiritual satisfaction. 

100% correct in my eyes; freestyle is the ultimate expression of any art but if you have not yet mastered the basics of it then how exactly can you express it?

 

Not to come off as brash but, I don't believe anyone can be "freestyle" without mastering principle and technique first. 

This can be said of anything, martial arts, dancing, music, writing, art, etc. You must have a foundation on which you build your principles and techniques from, and only until you master these can you free yourself from the limitations, perhaps follow another path or start your own. 

So whatever you choose to do, at least find something to base your principles and techniques off of, otherwise you will forever spin your wheels and never achieve any spiritual satisfaction.

That depends what you are looking for. Don't get me wrong, I practice this attitude as well, but most of my students (in ju-jutsu) have a relatively poor technical base. Nevertheless, three of them have won gold at the world championships and one of them at world games (all in the fighting discipline, so no focus on art). My point is that, while I do believe that a strong foundation is a good thing, the empirical evidence is that at least some people can do great without it.

 

 

Just to be clear, I do work the foundations... My current routine looks like killroy and is therefore based on the progressions of all basic exercises and holds, the only thing is that I do it on my own, and prefer it this way since i like changing some things in my workouts frequently to keep the fun and variety.

hype said:

Just to be clear, I do work the foundations... My current routine looks like killroy and is therefore based on the progressions of all basic exercises and holds, the only thing is that I do it on my own, and prefer it this way since i like changing some things in my workouts frequently to keep the fun and variety.

Killroy is completely different from Foundations

Hmms said:

Killroy is completely different from Foundations

I think Hype is talking about the prerequisites...

Killroy and prerequisite are also nothing a like and his posts specifically saids his routine is like killroy

Couldn't you employ the prerequisites under Killroy's routine? I don't know, never used it myself.

Hmms said:

Killroy and prerequisite are also nothing a like and his posts specifically saids his routine is like killroy

My routine consists of the 4 holds, and a combination of pull-press.. This is exactly what killroy did, only thing i added is a a leg-core combination, and I changed then order of the exercises.. (He does all holds in the beginning)

This thread is about switching from this killroy-like routine to a pull-press split instead.. 2 holds would be done on the pull day, and 2 other holds on the press day.

Btw can someone post the link to the prerequistes here plz? i used the search function but still could not find it..

hype said:

My routine consists of the 4 holds, and a combination of pull-press.. This is exactly what killroy did, only thing i added is a a leg-core combination, and I changed then order of the exercises.. (He does all holds in the beginning)

This thread is about switching from this killroy-like routine to a pull-press split instead.. 2 holds would be done on the pull day, and 2 other holds on the press day.

https://www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540

 

If you truly want to do the Foundation program, then that post will give you a head start toward F1.  I still don't agree with quite a lot about that prereq's post, F1 is still magnitudes more different than that prerequisites post, but at least it's better than following Killroy.   Add in some wall handstand to the prereq's and that can be the bare backbone

Hmms said:

https://www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540

If you truly want to do the Foundation program, then that post will give you a head start toward F1. I still don't agree with quite a lot about that prereq's post, F1 is still magnitudes more different than that prerequisites post, but at least it's better than following Killroy. Add in some wall handstand to the prereq's and that can be the bare backbone

Thanks for the link the thing with killroy is that it seems to me a lot faster than foundation in terms of progression

hype said:

Thanks for the link the thing with killroy is that it seems to me a lot faster than foundation in terms of progression

Progressing fast is not necessarily a good thing.  There's a reason why Foundation moves at the pace it does, and there's a reason why killroy is so outdated.

That's what I thought, especially for injuries... I can't wait for foundation!

Hmms said:

Progressing fast is not necessarily a good thing.  There's a reason why Foundation moves at the pace it does, and there's a reason why killroy is so outdated.

As an example, I did a pretty intense planche session last night during my foundation workout. In the past, that would have led to stiff, tender elbows for a couple of days; But there's nothing, my elbows are perfectly fine. Injury prevention should be everybody's first priority, once that's settled progression will come so much easier, and the pace won't matter. 

Ravn said:

As an example, I did a pretty intense planche session last night during my foundation workout. In the past, that would have led to stiff, tender elbows for a couple of days; But there's nothing, my elbows are perfectly fine. Injury prevention should be everybody's first priority, once that's settled progression will come so much easier, and the pace won't matter. 

Actually a nearly identical experience, I was playing with some leans and whatnot with hands backwards last night-- def not ready to work it hard, but the not-ready feeling disappeared overnight