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GUIDE TO BODYWEIGHT‎‎ STRENGTH‎ TRAINING‎‎ 2.0 - Amazon, Google Play and Kobo

“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...
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Planning updates for the Google Sheets training tool

 I'm currently slowly trying out new features to be implemented in the new version of the training sheets. I plan to finish this work when I'm on my sick leave and recovering from the surgery.

Some planned features:

  • 1 rep max chart added. This 1RM chart takes into account the bodyweight + the weight you are using. So it works for most weighted bodyweight lifts (and back squat)
    • It uses the Epley formula which uses 60% of 1RM for 20 reps and 50% of 1RM for 30 reps. So it has some accuracy for higher rep ranges.
    • The chart has a drop down menu for bodyweight multiplier and it can suggest a value based on the exercise selected (0.95 for dips and pullups for example). 0 for weights only such as bench press or biceps curls.
    • It gives the 1RM as a total load and 1RM for the load added. So it gives you the 1RM working weight.


  • Basic barbell, dumbbell and resistance band exercises added
    • If you have some weights or bands lying around the house there is no reason not to use them. Personally I have to work a lot with bands due to the neck injury.


  • Dividers added to the planning sheet as a workaround for high frequency training
    • Split the section in two (or three) with a divider tab for push/pull/legs 6x a week or high frequency fullbody training.


So far the new functions seem to work fine. Some testing needs to be done and the existing programs need to be copied to the new template before the release. I'll try to include classic weights only. Or hybrid plans where you use bodyweight for the main muscle groups and some weights for shoulders, biceps and triceps for example.



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