rings routine after 8 months train with GB method

alex87 said:

very interesting...i didn't know that the holds were more efficient...so for me when i use added weight to some exercise like for example pullup...at the end i only can do 3-4 x-reps and after i don't hear my lats and my biceps...is a great way for build a solid basic strength if you are starting from zero...and i think that x rep can function if you use a very big weight...not maximal but 90% of IRM....

The thing about the holds is that you have to periodically increase the weight, otherwise you stop adapting eventually. The best part of the X rep system is that you are specifically training the stretch reflex, which is pretty important for power generation. The WORST thing about it is that if you use too much weight and move too fast you'll get strains, because the forces are multiplied by 2-6x depending on the speed you use at the point of directional change from down to up. That can very easily become more than the body can handle safely! This can't happen with the holds.

The hardest thing about the holds, in my opinion, is having a good set up to do them on! All you really need is a pull up bar and a few cinder blocks or maybe a pile of books if you have a whole lot of books that won't slide off of each other. Dip bars are nice too, that rounds everything out.

FritsMB said:

Alex87, thanks for your very clear description of how to train for a controlled MU transition. I am experimenting with my rings and various support contraptions for my forearms using the excess tape of my rings and bicycle tubes to see what works best. I have a question for you and slizzardman about the effectiveness of what I was doing before. I did 5 x 3 reps of XR down-up transitions with hands close to the chest. I concentrated on using a minimal movement, mostly using strength from my triceps and my shoulders, to get my hands from in-front-of my chest back to the support position. I can only get up with a quick contraction, but I was hoping that eventually I would get strong enough to slow it down. I suspect now, however, that with this method I do not work my triceps enough and am not effectively training for a slow MU transition.

If you're using bicycle tubes you should be able to get enough assistance to do a slow transition, but the best thing to do is use a counterweight system like Alex's. You get a known amount of assistance throughout the movement, which makes it much easier to progress towards the full BW transition. If you can't do that, I would do what I suggest in the Russian dip video and just go down as far as you can slowly, hold that spot for a little bit, and come up. You can do several sets once a week or you could do just a few reps more often. I would work this with the rings at shoulder width the whole time, I never did any of that hands close together business and didn't need to when I used this method.

The fast method always skips the part of the motion you're looking to build strength in, so it's kind of self-defeating. You know what I mean? Even slow negatives would be more useful, though not as good as what Alex is doing or, if you don't have that set up, what I did.

Thanks slizzardman. I do the Russian dips (that you suggest) now using my washer and dryer as support. Perfect. For the negatives I put a book under my elbow to have a reference point. The bicycle tube support does not work yet (I am not strong enough yet, I guess). I have also started to do (triceps) pushups in forearm stand. That will help some and bring me closer to another goal: tiger bent pushups. Also it helps me opening my shoulders more for the HS. I think it is fantastic that you can get this kind of pinpointed coaching on this forum. Thanks again.