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Sets and reps - the high and low burden calisthenics - application


Big weights! Wicked pump! I all the time get immovable amid two minds each time I hit my calisthenics at the gym. One side of me says to lift heavy to get big and the other says that form ought to be relevant more than my consequence poundage. This is an issue that used to cause me to get quite twisted every time I would prep a exercises exercise cycle. I know each modus operandi has its merits, so I used to be influenced back and forth never staying with each fashion long a sufficient amount to see the results. With the low weights I get to move some civilized poundage's and my ego gets appreciative but alas, there is no killer pump. When I stick to the accurate form logic with lighter weights I get great pumps but I never feel like I am especially operational hard an adequate amount of to get everywhere as my weights are so light. So in my examination for the absolute burden workout, I absolute to bloc the two methods and get the best of both worlds.

Seems clear when some one else says it doesn't it? I love the pump from drop sets and isolation exercises and I love the affection of grunting under large loads, so why not do both in a workout?

What I do is put in two exercises of 5x5 with 1 detailed to 2 action rest concerning sets and then move on to one or two more exercises for 3 or 4 sets a piece with the odd drop set or super set in order to appearance the calisthenics with a great pump. I stay with the same credence on the 5x5's until I get all 5 sets of 5, by and large striking 4 or 3 reps on the last two sets in the beginning. When I as a final point accomplish the full 5x5 I up the credence by 5 to 10 pounds and start over. This ensures that I don't get lazy and that I am all the time in receipt of stronger, so that's the first rule of muscle mass realized.

Once I have qualified the muscles with connecting 85-100% of my one rep max, I've stimulated dilution gains by means of enhanced neural drive and hit my type IIB fibers hard. Now onto the back up group of exercises. I squeeze and pump the muscle, difficult to fill it with blood while custody in my mind that consequence is a derivative concern. Here is where I hit the type IIA fibers with a to some extent elevated time under tension residential from the intensity techniques. The weights for this type of exercise are commonly in 70-80% of your one rep max. Every time I reach the point that the lighter weights no longer weakness the muscle at about 10-12 reps, I bump it up a notch. Chasing the pump I rest no longer than 30-45 seconds causing me to hit a fully another set of fibers and construction sure that all life has been thrashed out of the muscle. The best of both worlds in one workout!

The 5x5 approach can also be seen as a lazy mans periodization, as the intensity varies from week to week depending on if I am annoying a new consequence or if I am still annoying to get my "5's" at an before now accustomed to weight. The high intensity at the end allows me to get nutrients and blood into the muscle, gives me my time under tension and stretches the fascia while the body part is still stuffed full of the goods.

So in air this everyday develops the type IIB fibers all the way through high tension numerous sets assembly me stronger by greater than ever comparative dilution all the same enhanced neural drive. Then moves on to hit the type IIA fibers because of a to some extent elevated time under tension given to me by the extensive sets. This makes me superior by better hypertrophy, stimulating augmented muscle glycogen, ATP and Krebs cycle activity. The only adjustable to fill in after this is your food habits, but that's a topic for later discussion. Here is an illustration of this type of consequence workout. None of the set totals bring in your warm ups:



DB Bench press 5x5

Dips 5x5

Incline flyes super set with ascent smith presses for 3x breakdown on both. Everything past twelve reps and you must bump up the weight.


Barbell curls 5x5

Incline dumbbell curls 10/8/6

Rope elevator hammer curls drop set - 4 sets



Squats 5x5

Front squats pyramid up 12,10,8,6

Leg extensions 3-drop sets, each drop being 10 reps (10-10-10)


DB or barbell, stiff leg deadlifts 5x5

Lying Frankenstein curls (toes down on way up and toes out on way down) 4-drop sets, each drop being 8 reps (8-8-8)


Standing calf raises 3-drop sets of 10-10-10 per set.

Seated calf raises for 4 sets of 40-50 seconds each



Standing presses 5x5

High pulls from the hips 5x5

Face down bring round laterals superseted with antithesis cable crossovers for rear delts - 4 sets to failure


Close grip bench 5x5

Low winch after head extensions off bench (Vince Gironda style) 4x8

Superset of kick backs and close grip pushups with elbows wide 3x 10



Deadlifts 5x5

Weighted chins 5x5

Drop set low cable rows with under grip for 4 sets


4 sets of crunches supersetted with killing leg raises

Take the next two days off and then renew the cycle.

There are more than a few ways to manipulate this schedule depending on your recovery capability and other stress factors in your life. Some of my clients answer back best if they drop the be with bring to bear of 5's or alternative it with a 10/8/6 rep scheme.

For greatest extent recovery I like to take a day off after every workout, chiefly if you're bass beat the cardio hard. If this is a bit you may like to try than you can get away with a new assignment per muscle group as you won't be striking it again for a while, just watch for signs of over training.

The other admired way to split this workout, fits nicely into the workweek. Split your calisthenics to fall on Mon-Tues-Thurs-Fri. Take the weekends off to recharge.

Don't worry about bendy away amid workouts as as a accepted bodybuilder the more rest the better. If you are going the assisted route, then you can add in a set or two extra here and there. It's far more productive to be a little under qualified than over trained. But if you give every calisthenics your all on this routine, you will look ahead to the rest!

Ray Burton is the owner of the Fitness Site and the Fat To Fit email course. Take a look for more great calisthenics information.


Tag: exercise

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