about my program.

Hey everyone !

I'm a guy of 19 years old and i'm french .I'm small , 66 inches and i weight 140 lbs lot of good muscle ^^.

forgive for my bad english . :oops:

I can do " human flag " hold about something 20sec , something 15 muscle up , back lever , almost one arm chin up...and lot of thing again.

I wish to do one arm chin-up and pull--up , the full planche , one arm elbow lever , flag push-up , front lever...

but i focus on two objective : one arm chin-up and pull-up , and front lever.

I can do 1/2 one arm chin-up and pull-up of two hands , if i start the arm bended else starting with arm locked i can't do anymore just raise a few of this way.

I created a program , monday i have began my third week of this program.

MON THU = SEANCE 1

TUES FRID = SEANCE 2

WED SATUR = abs , low back , gainage .

Seance 1 :

3*3 handstand push-up : 6 inches elevated.(it's more in order to prepare my shoulder to the next exercice , further of my warming up)

5*3 one arm chin-up special : right arm or left arm , change each training

3*5 weighted dips at 50 lbs

5*3 one arm chin up special : left or right arm ,depend what arm worked before.

5*3 tuck planche push-up

3*5 front tuck lever pull-up

Seance 2 :

3*3 handstand push-up

Front tuck advanced holding 3*20 sec

Tuck planche and attempt at straddle planche hloding

5*3 weigthed chin-up at 50 lbs

5*3 weighted pull-up at 50 lbs

I wish , you tell me if it's a good program or not.

Modification i must introduce at my program.....

Thanks.

The only thing I can think of when looking at your program is that you might be overdoing it on repeated exercises every day. See, if you're training at your fullest on monday, come tuesday for the second seance you will have exhausted the same muscles you used the day before doing the same movements, such as the front tucks and the planche progressions for four days a week. What I would suggest is doing a push/pull routine, say:

Monday/Thursday: Pull (things like the front tuck, chins, pullups, etc.)

Tuesday/Friday: Push (things like dips and tuck planches, etc.)

Wed: Same as you have it.

This way, your muscles will be fresh for each session, and you will probably find that you will be stronger due to the added recovery time.

Just my two cents. Hope it helps.

ok i see.

But for the push-up training , what exercice you tell me to do ??

One thing , what time i must take between sets and between exercice ??

Actually , i take 2min 30 -3 min between sets and 4-5 min between exercice.

Resistance exercice , like front tuck advanced & tuck planche holding , when i must do them ??

thanks.

Well, basically, you'd do your front tuck holds with the pullups, chins, and other exercises where you are pulling with your muscles. As for the push days, choose exercises where the main movement is pushing, like in a dip, where you push your body up, or in a tuck planche you push against the ground.

The time between sets varies--the less time you use, the less strength you will recover for the next set, but it will be more intense. That, and I think that you could shorten the 5 minute rest between exercises to the same as between your sets, to keep the blood flowing and keep your muscles working at a constant pace.

The time between sets varies--the less time you use, the less strength you will recover for the next set, but it will be more intense. That, and I think that you could shorten the 5 minute rest between exercises to the same as between your sets, to keep the blood flowing and keep your muscles working at a constant pace

ok i guess.

At more , my training is too long , warming up + train + limbering up exercices take me almost 2 hours !!

so i will do what you say me.

About push day , i understandi must choose exercice where i push , but i dont have idea , exempt tuck planche , dips , handstand pushup.

can you tell me very good push exercice ??

How many exercice i have to do include in my program ?

i dont understand one thing , i read it is better doing pull and push in the seame session but of this way :

push

pull

push

pull ...........

As i did for my program.

Now you tell me its better to do a push day only and a pull day only......

I wait other opinion .

thanks.

Both are good ways to do it, and both can be effective. You said you're in your third week on this program. The main question is, are you improving? If so, you're on the right track and I'd say keep doing what you're doing.

vassili said:

The time between sets varies--the less time you use, the less strength you will recover for the next set, but it will be more intense. That, and I think that you could shorten the 5 minute rest between exercises to the same as between your sets, to keep the blood flowing and keep your muscles working at a constant pace

ok i guess.

At more , my training is too long , warming up + train + limbering up exercices take me almost 2 hours !!

so i will do what you say me.

About push day , i understandi must choose exercice where i push , but i dont have idea , exempt tuck planche , dips , handstand pushup.

can you tell me very good push exercice ??

How many exercice i have to do include in my program ?

i dont understand one thing , i read it is better doing pull and push in the seame session but of this way :

push

pull

push

pull ...........

As i did for my program.

Now you tell me its better to do a push day only and a pull day only......

I wait other opinion .

thanks.

I'm not saying it's necessarily better, but if you find yourself not progressing or tired before your workouts, it's just another option to consider. If you're doing well with your current program, then by all means keep it.

Those are all good examples of pushing exercises--especially handstand pushups and dips--regular, bulgarian dips, all kinds are effective. I just used those push exercises as examples because you're already doing them, so you wouldn't have to ADD anything to your workout, it would just be changing the order of the exercises.

thanks

now i keep my program again like i progress very well for instant

but when i dont , i will do what you tell me and i'll see

.

thanks for answer , and time taken .

Take a couple of weeks to see how i's going and if your making progress. It takes time for your body to adapt to different programs, the only reason you should change something (majorly) in the first week or so is if you are extremely taxed after all sessions and even then it would probably just be a case of reducing the workload, i.e doing less sets/reps, or an easier variation. Another thing is you could swap between push days, pull days cycles and full body routine cycles.

Ed

ok thanks you.

yes i know it take time for my body to adapt at a program and see progress ..

at each training i 'm fresh , i'm not too tired again , at the end of the week im not too tired of my work, so it's not too tiring for instant.

but in the futur if yes , i reduce the workload or the set/rep.....

good training and thank you very much for all.

Hey , just to say i progress very well about front lever and one arm chin up.

I practice FREESTYLE , a mix of "parkour-gym-bodyweight musculation" ,

I train everywhere i find a bar , any support .

THIS is my two later video of my workout in city.

flag , elbow lever , front stradller lever , pull up , everything we do in his training.

i let you watch and please comment and rate :

part 1 http://fr.youtube.com/watch?v=I0CFAQCiak0

part 2 http://fr.youtube.com/watch?v=TXQh1zGjqCA

say me what you think of this discipline.

if you want watch more video ask me.

good training and keep the motivation.

Barskillz ' team

vassili