“GUIDE TO BODYWEIGHT STRENGTH TRAINING 2.0 - 1 rep max based bodyweight strength training” is available now at Amazon, Google Play and Kobo. Get it! Amazon Google Play Kobo What's new: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement. You will get the following tools: • Training tool which you can us...
How to make progress when a balanced routine does not produce desired progress anymore? In order to create sufficient training stimulus the training volume (the number of sets and reps) or intensity (load) has to increase over time. Usually this means doing more reps with the same number of sets, increasing the number of sets performed or increasing the load. But we cannot endlessly add reps and sets to our workouts since then the workouts would get ridiculously long and there are limits on how much load can be used for a given exercise. Usually you want to be able to perform reps in the 5-20rep range. There is no point increasing the load if you are unable to work in a moderate rep range anymore. Usually the following is sufficient to make steady progress: Training stimulus 8-12 hard sets a week Sufficient recovery between workouts Calorie surplus at least 100-300kcal a day The problem is that different muscle groups simply respond differently to training. Some grow with a ...