Bryce Warren Posted January 21, 2012 Share Posted January 21, 2012 Alright my question is: How would a selected routine of exercises differ from a constantly changing and varied selection of exercises. Say 2 different exercises for each muscle group, in different planes of movement. For a routine you'd maybe have something along the lines of:Day 1 - Legs, Lower Back, Core (SLS, GHR / Arch-Ups, HeS Press / Body Lever, Windshield Wipers(or)HLL) along with FL/L-SitDay 2 - Shoulders, Traps, Triceps, Chest (HSPU, HS Wall Runs / XR Dips, XR PPPU) along with PLDay 3 - Biceps, Upper Back, Lats (Inverted Ring Curls, L Chins / Wide L Pull-Ups, XR Rows) along with BLDay 4 - RestDay 5 - Repeat CycleSticking to something like this, along with throwing in FSP work to fit the muscles being worked for that day, how well would this work in terms of both strength/hypertrophy? (Obviously for hypertrophy these exercises would be scaled) This way each FSP is being worked twice a week, and each muscle group has a sufficient amount of time for recovery before being worked again.Opinions? Link to comment Share on other sites More sharing options...
Rafael David Posted January 21, 2012 Share Posted January 21, 2012 I do this way:UPPER BODY STRENGTH:D1.VERTICAL PULL/PUSH: ONE ARM CHIN + FREE HANDSTAND PUSH UPD2.HORIZONTAL PULL/PUSH: PLANCHE PUSH UP + FRONT LEVER ROWD4.COMBINED PULL/PUSH: MUSCLE UPSD5.MULTI-PLANE PULLING/PRESS: FRONT LEVER PULLS CIRCLE + CHEST ROLLLOWER BODY:D3.ATG SQUATD6.DEADLIFTSTATICS:-PLANCHE (STRADDLE) & FRONT LEVER (FULL) 1 DAY OF MAX STRENGTH AND 6 DAYS PREREQUISITES -HUMAN FLAG (FULL) ALL DAYS AFTER HAND BALANCINGHAND BALANCING (AFTER LEG WORKOUT AND BEFORE UPPER BODY WORKOUT, ~20 MINUTES):-HANDSTAND -QUEDA DE RIM-AIR BABY-ELBOW LEVER Link to comment Share on other sites More sharing options...
Bryce Warren Posted January 23, 2012 Author Share Posted January 23, 2012 No information? Someone has to know some benefits/possible negatives about these variations! Link to comment Share on other sites More sharing options...
Rafael David Posted January 23, 2012 Share Posted January 23, 2012 I think that the trick is just pair antagonist to get balance, then when your strength improve just jump to a harder variation. Workout volume/intensity/frequency is all about work capacity. Link to comment Share on other sites More sharing options...
Philip Chubb Posted January 23, 2012 Share Posted January 23, 2012 No information? Someone has to know some benefits/possible negatives about these variations!How do these days work in terms of the days of the week? At the moment, it looks like you only work each movement once a week. Link to comment Share on other sites More sharing options...
Bryce Warren Posted January 23, 2012 Author Share Posted January 23, 2012 Mon,Tue,Wed = WorkThu = RestFri,Sat,Sun = WorkThe next cycle would change to:Mon = RestTue,Wed,Thu = WorkFri = RestSat,Sun,Mon = WorkEach movement is being worked twice in a 5 days span. From what I read each muscle group needs a sufficient amount of rest, and a 5 day span isn't very long to work the same group. Link to comment Share on other sites More sharing options...
Philip Chubb Posted January 23, 2012 Share Posted January 23, 2012 Maybe I am reading this wrong. I don't mean each FSP. I mean each movement (FBE). If you are working each movement twice a week, that is good and will get good gains. If you are working each movement once a week, it may work but it may take longer. Gymnastic exercises are going to be more neural than most weighted ones so twice a week gives more time to "learn" the exercise and faster gains. Link to comment Share on other sites More sharing options...
Bryce Warren Posted January 23, 2012 Author Share Posted January 23, 2012 I don't think you read it very close haha Sticking to something like this, along with throwing in FSP work to fit the muscles being worked for that dayMeaning the fsp/fbe are being worked twice equally, through a 5 day span. Link to comment Share on other sites More sharing options...
Philip Chubb Posted January 23, 2012 Share Posted January 23, 2012 I don't think you read it very close haha Sticking to something like this, along with throwing in FSP work to fit the muscles being worked for that dayMeaning the fsp/fbe are being worked twice equally, through a 5 day span.It's been a long day.... . Well then yes, the answer is the same, you will get stronger a lot faster doing this sort of thing. Of course, you'll also need to change the program every 2 to 3 weeks for the best gains (assuming your connective tissues are doing okay). The hypertrophy will be good too as long as your diet is in line and your sleep is fine. Link to comment Share on other sites More sharing options...
Bryce Warren Posted January 24, 2012 Author Share Posted January 24, 2012 I was planning on only changing the reps/sets, not intensity. So I can go from raw strength, into longer TuT. Link to comment Share on other sites More sharing options...
Philip Chubb Posted January 24, 2012 Share Posted January 24, 2012 Which will work completely fine. As long as something eventually changes. Sometimes, I just do the same exercise but I add a towel to my rings. It's great when I don't want to change all the exercises around but when I come back, I hit PRs. Not to mention the grip strength. Link to comment Share on other sites More sharing options...
Bryce Warren Posted January 24, 2012 Author Share Posted January 24, 2012 Sounds brutal, gripping towels are always crazy painful by the last set haha. Always found towel pull-ups to be fun though for that reason Link to comment Share on other sites More sharing options...
Philip Chubb Posted January 24, 2012 Share Posted January 24, 2012 Same here! Need to get two ropes. Or some fatgripz for my rings. When you take them off, everything feels so much easier. Link to comment Share on other sites More sharing options...
Bryce Warren Posted January 24, 2012 Author Share Posted January 24, 2012 I'm overwhelmed to try towels on the rings now. Will be doing that very shortly. Link to comment Share on other sites More sharing options...
dacicsak Posted January 25, 2012 Share Posted January 25, 2012 I do this way:UPPER BODY STRENGTH:D1.VERTICAL PULL/PUSH: ONE ARM CHIN + FREE HANDSTAND PUSH UPD2.HORIZONTAL PULL/PUSH: PLANCHE PUSH UP + FRONT LEVER ROWD4.COMBINED PULL/PUSH: MUSCLE UPSD5.MULTI-PLANE PULLING/PRESS: FRONT LEVER PULLS CIRCLE + CHEST ROLLLOWER BODY:D3.ATG SQUATD6.DEADLIFTSTATICS:-PLANCHE (STRADDLE) & FRONT LEVER (FULL) 1 DAY OF MAX STRENGTH AND 6 DAYS PREREQUISITES -HUMAN FLAG (FULL) ALL DAYS AFTER HAND BALANCINGHAND BALANCING (AFTER LEG WORKOUT AND BEFORE UPPER BODY WORKOUT, ~20 MINUTES):-HANDSTAND -QUEDA DE RIM-AIR BABY-ELBOW LEVERThis is just a dream routine i was looking for! absolutely nice! one question: where are the core exercises?thanks Link to comment Share on other sites More sharing options...
Rafael David Posted January 25, 2012 Share Posted January 25, 2012 I don't do nothing specific for core. I build a base then I move on to harder exercices, but of course I do HLL and this kind of thing is my warm up. Also, front lever, human flag, air baby, handstand etc even squats and dlifts requires a lot core strength! Link to comment Share on other sites More sharing options...
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