TWO Workouts

For most of the progressions I recommend the 6-12 rep range where you move up when you can do at least 12 good reps. This usually drops your reps down to 6 when you move up in progression. Sometimes this is 5 reps and sometimes less and you might need to build up to 15 reps with the previous exercise before proceeding. It really depends on how much the load increases when switching exercises. In some exercises the load difference is quite large making the next step difficult. For example going from assisted one arm push-up to one arm push-up you need to build reps relatively high before you have a chance of doing the one arm push-ups in a suitable rep range. Working in a suitable rep range allows you to increase the overall rep count over time more efficiently. In this example the overall number of reps for 3 sets of pistol squats and 2 sets of elevated pistol squats in a single workout. Deload on week 6. Progress does not happen every week and some weeks the performance is not optimal...

Just like with the fixed bar chest dip progression [ https://twoworkouts.blogspot.com/2020/11/chest-dip-progression-guide-starting.html ] you need to have a good basic level of pushing strength before starting with this progression. If you can do 10 clean push-ups you can begin with level 1. If you can do 10 incline ring push-ups before attempting this progression even better. This will prepare you for the additional stability required when working above the rings. Note about safety: ALWAYS set the rings in a way that something limits the range of motion on the bottom of each rep. This is important so that you don't exceed your natural range of motion and protect your joints from overextending on the bottom of the movement. In the example videos the dips are performed from an elevated surface. This is not very safe when you are learning this exercise since you don't have anything to limit the range of motion. 1. Leg assisted ring dip Pre-requirement: 10 Push-ups Actual load ≈ 0...

“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...

Before attempting push-ups on the rings a good basic pushing strength level is needed. You need to reach 10 push-ups with good form in order to be able to enjoy training with ring push-ups. Without sufficient basic pushing strength the ring push-ups will feel overwhelming due to the required stability. Even if this progression lists only a few steps it actually has multiple steps as you progress gradually towards the next level of difficulty. You need to increase the difficulty step by step by lowering the rings or moving towards the anchor point depending how you set this up. You can work directly below the anchor point or set the rings low and lean away from the anchor point. It's up to you. 1. Incline Ring push-up https://www.youtube.com/watch?v=sHPskHJj6_A  Pre-requirement:  10 Push-ups to get 6 reps Start with the incline ring push-up. Find a position where you can do at least 6 good quality reps. Build up to 12 reps before increasing difficulty by lowering the rings or b...

New version of the “GUIDE TO BODYWEIGHT‎‎ STRENGTH‎ TRAINING‎‎ 2.0 - 1 rep max based bodyweight strength training” is coming soon. This is an update to the previous book with more content. First there will be a paid supporter version of the book for those who wish to support my work. It will be released first. The book will eventually be TOTALLY FREE for everyone. The content is the same for both versions and there are no paid extras. But you can buy the supporter version if you like the free content and wish to say thanks. (If I can make enough to cover the coffee expenses that would be great!). You get the same package for free so it is not mandatory. So 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 r...