Regarding failure, what I've started doing is try to stop the first set of an exercise 2 maybe 3 reps away from failure and try to hit that same rep number in the following 3-4 sets. Helps regulate intensity and give myself a goal to aim for.
Once I watched a guy on Joe Rogan Podcast talking about training flow. If you can do 10 Pull ups, just do 6-7 and stop but do it everyday…and this technique works amazing. I can workout everyday, no soreness, and strength gains are real.
To train hard, I set a total to hit that's challenging and try and hit that in 3 sets. Set 1 might be relatively easy so the other two sets are to are going to be more difficult. I'll increase this total rep number as I get stronger then drop back to a difficult level when I move to a harder exercise. To be honest, some days that total rep range ain't happening, so I either stop after 3 sets no matter what the total., or extend the sets out to a max of 5 to get the rest of the reps done.
Hello! How do you know the rings are at the same height ? It would be helpfull if you could answer or do a short video about his. And also the rash at the forearm while doing dips
Hi Sterian, I do it simply by eye-balling the rings. Also, another cool tips is to do each set facing the opposite side. That way, even if there's a small discrepancy in the rings' height, you make sure you keep things balanced 💪
Hi S, no need to do anything special other than eat healthy and exercise. Your kidneys will do the rest since they're responsible for detoxing the body. Anything else you hear online regarding detoxing is usually marketing ploys :)
I always get hurt while working out. After finishing my workout session I feel pain on my joints ever after maintaining good form. Could you give me some tips to avoid pain after working out? please!
Hi Anthony, I like the summer camp idea would this work for me at 66 years old ? I'm pretty fit and have trained in gyms and sports for 40 years, good diet (vegetarian 2.5 years now) . Some shoulder issues and don't like running/sprints as I have torn meniscus in both knees which throw my confidence for running, walking is okI walk a few times per week as that's ok. Squats and lunges are fine as well. Many thanks from England.
@@BodyweightMuscle ok thanks bit unsure of details, so do I join the BM boot camp now and it runs constantly all the time I keep subscribing ? New plans as you post them and contact with questions if I have them. Regards.
These days I take every single set pretty close to failure, if not failure, with a decent volume and high frequency. I usually avoid the rep which I know I can't complete anymore and stop at RIR 0, especially with the big excercises. But sometimes I go for it and do even 1 or 2 half reps on something like chinups or some other technique like a hold or slow negative. I do this somewhere around 5 to 9 workouts per week, often full body, sometimes not, just intuitively how I feel that day. I mix up intensities and keep a balance between heavier and lighter sessions, maybe that was the key. Or maybe I have somewhat developed the intuition over the years, I don't know, because I tried that approach many times and ran myself into the ground but always came back to it because I just like that style of training. Been doing this for 2 months now and feel great. And I must say the gains are crazy, both strength (obviously) but also size, I'm growing faster and definitely made a big jump for that relatively short time frame. I eat a lot of protein and get my sleep in. When I'm fatigued I just take a day off, very rarely, or have light day where I focus more on recovery and stuff like rotator cuff, grip, forearms, calves or isometrics. So far it works like a charm, but I'm expecting hitting a wall at one point or getting in trouble with passive structures, even though I maintain a good form in those sets. Right now my average weekly volume for the bigger muscle groups lies somewhere between 15-25 weekly sets, all taken to failure. I'm 40 years old now. Maybe my body has adapted to that. When I feel I'm coming close to the edge or make no progress anymore I will lower the overall volume
Hi Vk, great post and very relatable! Thank you very much for sharing, please don't be a strangers, it's great to see comments like these if you have insights and feel like sharing! 💪🏻🙏
Hey Anthony, great content as usual. I bought one of your books and the Superhero Workour manual...which is way beyond where I'm at now, but I like to pre-plan. I've been following your basics workout plan with a pull-up bar for about seven weeks now. I had to go back and reread your protocol to make sure i was following it and of course I missed the point on some things and then added a 5th set...which was not what you recommend. plus I was going too soft and not challenging myself..that changed with the last workout and so THANK YOU! My question is this, while I'm still using a 100lb assist band (i'm 230lb), I'm good on my pushups at 12 reps..should I do more and let my pull-ups catch up or should I stay at 12 pushups? And then, what is the protocol/plan for a post-beginner's routine? What is the next workout people should be doing once they are able to do 12 pullups, 12 plyo burpees, 12 pushups, and 40" hollow bodies? Thanks as usual.
Hello Ex Illio, sorry for the late reply but I've been on vacation the last 10 days and I've missed some comments! I'm not sure I understood which plan you're on now. Regarding reps, you can go as high as 20 reps if you work close to technical failure!
Anthony, excellent video. I do have a question on how you find the balance between pushing it hard enough and not going to far to injure yourself. It seems as if each time I push myself more (correct form and manage to do the sets) my body doesn’t seem to take it well (after the workout) and then I either pull a muscle or am sore after the workout. It’s like one step forward , two steps back - which leads me back to my comfort zone. So does aches, pains and tender muscles come with the territory of pushing yourself harder or am I just not finding the correct balance ?
@@BodyweightMuscle morning around 7:30 am. Warm up is approximately 10 mins of mobility an stretching. Arm and shoulder rotation, elbows , hands , hips etc… many stretching exercises you use in your videos.
@@adamperl370 Here's a training format I find works best for morning workouts regarding intensity: SET 1: REHEARSAL ROUND During your first set (if we're talking about linear strength training) or round (if you're doing circuit training), you want to use half of the intensity that you'd use in the afternoon. Yes, you will be training lighter during your first set, but still, this doesn't mean that you're pushing yourself half as much. Instead, you want to use a slow 3-1 tempo and focus more on mind to muscle connection instead of just trying to bang many reps. The set should feel lighter, and you should stay away from failure, but still try to produce enough muscle tension for your neuromuscular system to know that the workout has begun. SET 2: LEAVE 20% IN THE TANK During your second round, you want to switch things up a gear. You can use your regular rep-tempo and get some more serious work in, but you still want to stay away from failure. Perform each exercise with strict form and push yourself harder but leave a couple of reps in the tank. Meaning, you want to aim for about 80% to 85% of the max reps and intensity you'd usually go for during an afternoon workout. Just make sure you stay away from failure and leave those last extra all-out reps for your last round. SET 3: FINAL ROUND(S) - GET YOUR BEST REPS IN By round three, your engine should be all fired up for maximum performance. There's no need for holding back now. Your body should be ready to perform at maximum capacity. As long as you're using good form, try to get your best reps in. When you start training like this in the beginning, you might feel like you're not getting a lot done during your first rounds. But, what's really happening is that you're taking your time to prepare your body, and because of that, you can perform a lot better during the last round. You're still getting enough overall training volume, and by going to failure during your last round, your body also gets enough overall intensity.
@@BodyweightMuscle Thank you so much for the informative answer. So basically you are gradually building up the intensity with the sets, starting with a lower count and ending on a high, while still completing the overall target of reps. I'll give it a shot and let you know how it goes.
@@adamperl370 Exactly! Cool, let me know, I'd love to hear how it worked out for you. This is a system I'm incorporating in one of my upcoming books (on morning exercise) and I love to get feedback on it!
What are your favorite tips for training hard enough?
Join our Summer Camp: bit.ly/3A4Bbvx
Regarding failure, what I've started doing is try to stop the first set of an exercise 2 maybe 3 reps away from failure and try to hit that same rep number in the following 3-4 sets. Helps regulate intensity and give myself a goal to aim for.
good tip!
Once I watched a guy on Joe Rogan Podcast talking about training flow. If you can do 10 Pull ups, just do 6-7 and stop but do it everyday…and this technique works amazing.
I can workout everyday, no soreness, and strength gains are real.
To train hard, I set a total to hit that's challenging and try and hit that in 3 sets. Set 1 might be relatively easy so the other two sets are to are going to be more difficult. I'll increase this total rep number as I get stronger then drop back to a difficult level when I move to a harder exercise.
To be honest, some days that total rep range ain't happening, so I either stop after 3 sets no matter what the total., or extend the sets out to a max of 5 to get the rest of the reps done.
Hi F, it sounds a lot like what I do as well!Thanks for sharing!
Love your channel thank you for your insight and wisdom 💪🏻🙏
Thank you for the support BB! 💪🏻 Positive feedback is always welcomed and it helps me stay motivated :)
Hello! How do you know the rings are at the same height ? It would be helpfull if you could answer or do a short video about his. And also the rash at the forearm while doing dips
Hi Sterian, I do it simply by eye-balling the rings. Also, another cool tips is to do each set facing the opposite side. That way, even if there's a small discrepancy in the rings' height, you make sure you keep things balanced 💪
Please share a video where beginner who's body needs a detox starts a wrkout ... how to detox body .. please
Hi S, no need to do anything special other than eat healthy and exercise. Your kidneys will do the rest since they're responsible for detoxing the body. Anything else you hear online regarding detoxing is usually marketing ploys :)
I always get hurt while working out. After finishing my workout session I feel pain on my joints ever after maintaining good form. Could you give me some tips to avoid pain after working out? please!
Hi Dhruba! What does your warm up look like?
Hi Anthony, I like the summer camp idea would this work for me at 66 years old ? I'm pretty fit and have trained in gyms and sports for 40 years, good diet (vegetarian 2.5 years now) . Some shoulder issues and don't like running/sprints as I have torn meniscus in both knees which throw my confidence for running, walking is okI walk a few times per week as that's ok. Squats and lunges are fine as well. Many thanks from England.
Hello Steve! Yes, with a few adjustments you'll be fine! I'd love to have you train with us! We have other men in their sixties as well! 💪🏻
@@BodyweightMuscle ok thanks bit unsure of details, so do I join the BM boot camp now and it runs constantly all the time I keep subscribing ? New plans as you post them and contact with questions if I have them. Regards.
These days I take every single set pretty close to failure, if not failure, with a decent volume and high frequency. I usually avoid the rep which I know I can't complete anymore and stop at RIR 0, especially with the big excercises. But sometimes I go for it and do even 1 or 2 half reps on something like chinups or some other technique like a hold or slow negative. I do this somewhere around 5 to 9 workouts per week, often full body, sometimes not, just intuitively how I feel that day. I mix up intensities and keep a balance between heavier and lighter sessions, maybe that was the key. Or maybe I have somewhat developed the intuition over the years, I don't know, because I tried that approach many times and ran myself into the ground but always came back to it because I just like that style of training. Been doing this for 2 months now and feel great. And I must say the gains are crazy, both strength (obviously) but also size, I'm growing faster and definitely made a big jump for that relatively short time frame. I eat a lot of protein and get my sleep in. When I'm fatigued I just take a day off, very rarely, or have light day where I focus more on recovery and stuff like rotator cuff, grip, forearms, calves or isometrics. So far it works like a charm, but I'm expecting hitting a wall at one point or getting in trouble with passive structures, even though I maintain a good form in those sets. Right now my average weekly volume for the bigger muscle groups lies somewhere between 15-25 weekly sets, all taken to failure. I'm 40 years old now. Maybe my body has adapted to that. When I feel I'm coming close to the edge or make no progress anymore I will lower the overall volume
Hi Vk, great post and very relatable! Thank you very much for sharing, please don't be a strangers, it's great to see comments like these if you have insights and feel like sharing! 💪🏻🙏
Hey Anthony, great content as usual. I bought one of your books and the Superhero Workour manual...which is way beyond where I'm at now, but I like to pre-plan. I've been following your basics workout plan with a pull-up bar for about seven weeks now. I had to go back and reread your protocol to make sure i was following it and of course I missed the point on some things and then added a 5th set...which was not what you recommend. plus I was going too soft and not challenging myself..that changed with the last workout and so THANK YOU!
My question is this, while I'm still using a 100lb assist band (i'm 230lb), I'm good on my pushups at 12 reps..should I do more and let my pull-ups catch up or should I stay at 12 pushups? And then, what is the protocol/plan for a post-beginner's routine? What is the next workout people should be doing once they are able to do 12 pullups, 12 plyo burpees, 12 pushups, and 40" hollow bodies?
Thanks as usual.
Hello Ex Illio, sorry for the late reply but I've been on vacation the last 10 days and I've missed some comments! I'm not sure I understood which plan you're on now. Regarding reps, you can go as high as 20 reps if you work close to technical failure!
Anthony, excellent video. I do have a question on how you find the balance between pushing it hard enough and not going to far to injure yourself. It seems as if each time I push myself more (correct form and manage to do the sets) my body doesn’t seem to take it well (after the workout) and then I either pull a muscle or am sore after the workout. It’s like one step forward , two steps back - which leads me back to my comfort zone.
So does aches, pains and tender muscles come with the territory of pushing yourself harder or am I just not finding the correct balance ?
Hello Adam, what time do you train and what does your warm up look like?
@@BodyweightMuscle morning around 7:30 am. Warm up is approximately 10 mins of mobility an stretching. Arm and shoulder rotation, elbows , hands , hips etc… many stretching exercises you use in your videos.
@@adamperl370 Here's a training format I find works best for morning workouts regarding intensity:
SET 1: REHEARSAL ROUND
During your first set (if we're talking about linear strength training) or round (if you're doing circuit training), you want to use half of the intensity that you'd use in the afternoon. Yes, you will be training lighter during your first set, but still, this doesn't mean that you're pushing yourself half as much. Instead, you want to use a slow 3-1 tempo and focus more on mind to muscle connection instead of just trying to bang many reps. The set should feel lighter, and you should stay away from failure, but still try to produce enough muscle tension for your neuromuscular system to know that the workout has begun.
SET 2: LEAVE 20% IN THE TANK
During your second round, you want to switch things up a gear. You can use your regular rep-tempo and get some more serious work in, but you still want to stay away from failure. Perform each exercise with strict form and push yourself harder but leave a couple of reps in the tank. Meaning, you want to aim for about 80% to 85% of the max reps and intensity you'd usually go for during an afternoon workout.
Just make sure you stay away from failure and leave those last extra all-out reps for your last round.
SET 3: FINAL ROUND(S) - GET YOUR BEST REPS IN
By round three, your engine should be all fired up for maximum performance. There's no need for holding back now. Your body should be ready to perform at maximum capacity. As long as you're using good form, try to get your best reps in.
When you start training like this in the beginning, you might feel like you're not getting a lot done during your first rounds. But, what's really happening is that you're taking your time to prepare your body, and because of that, you can perform a lot better during the last round. You're still getting enough overall training volume, and by going to failure during your last round, your body also gets enough overall intensity.
@@BodyweightMuscle Thank you so much for the informative answer. So basically you are gradually building up the intensity with the sets, starting with a lower count and ending on a high, while still completing the overall target of reps. I'll give it a shot and let you know how it goes.
@@adamperl370 Exactly! Cool, let me know, I'd love to hear how it worked out for you. This is a system I'm incorporating in one of my upcoming books (on morning exercise) and I love to get feedback on it!
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All my life I trained every set till failure.
How old are you?
@@BodyweightMuscle 37
How has your journey been injury - wise? Do you only do calisthenics? Or lift weights as well?
@@BodyweightMuscle Only calisthenics. No injuries from training, only from parkour and skateboarding.
Oh and recently I've had an injury when trying to achieve side split. That was just me being really dumb and trying to force it too fast.