TWO Workouts

 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 ...

If you would have asked me 6 months ago how interested I am about isometric training the answer would have been quite different. The truth is that I have never looked into isometric training before because dynamic movements are superior in building strength and muscle. But since I faced some shoulder issues and developed tendonitis on the long head of the bicep (caused by the nerve damage I have) I had to let go of some of the dynamic movements since they irritate the tendon quite a bit. In order to rehab my joints and tendons I got interested on how to maintain my current physique and strength level with isometric training. Doing a quick (or extensive) online search does not provide much tips on how to exactly use isometrics to gain muscle and strength. Most descriptions are quite vague and provide only minimal information. The basic instructions for isometric holds go like this without any further information: Do a hold for 30-60seconds. Rest and repeat. That's it. But I didn...

Bar push-ups with an outdoor setup I've been doing a lot of bar push-ups lately. Standard, decline, high decline, incline, with narrow grip, with shoulder width grip etc. Here are few reasons to add it to your routine: Easier on the wrists. You can keep your wrists straight.  Tactile feedback from the bar ensures proper depth on each repetition. Forearms can be perpendicular to the ground. On the standard pushup the elbows are pointing slightly backwards unless your wrists form a 90 degree angle which is not anatomically possible for almost anyone. You can lift the bar high enough to do full range of motion decline push-ups without your head getting in the way. I like to touch the upper chest with the bar when doing the decline push-up. Just like with the barbell incline bench press. For me it just feels more stable and I'm able to train hard. Mimics the barbell bench press quite well. My numbers on the barbell bench press and bar push-up seem to be quite close to each other. S...

Contents Introduction If you can’t or don't want to add load you need to add sets to your routine to make progress How many weekly sets are needed for higher rep training How to increase the number of sets in a training session to reach sufficient training stimulus Overall fatigue management within a workout Example bodyweight only leg workouts Other tips My thoughts Summary Introduction In most bodyweight routines it is common to recommend replacing bodyweight leg training with weight training. But most of us don't have a squat rack and a big weight set at home. Usually it is stated that back squatting is the only way to build sufficient leg strength and size. This is partially true since the single leg squats equals to about 95xBodyweight back squat. This means that even when you perform a set of 20 reps with this weight your 1 rep max (1RM) is only around 1.5x bodyweight. This level of strength is quite low and any decent back squatter will lift that weight for 10 reps or mo...

I still get frequent share request notifications to my inbox (people don't seem to understand that you need to save a copy of the sheets to gain full access to the functions and enable editing). So I thought I would share the updated (3.0 version) sheets with you all who want to have their training logs safely secured in Google Drive but still have some functionality similar to a training app. All the functionality is created with basic sheet functions and they do not require special permission to run on your Google Drive. Also it makes the sheets run faster compared to scripts that need to be run in the background. The sheets are ad free and don’t require any login information to use. It all started when my login information was leaked from the app I used. Also there had been few cases where my training history data was lost and there was no customer service that could do something about it. The cloud syncing in some apps is not a permanent solution or the app just saves a copy lo...

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...

Resistance band assisted pullups are a great tool to get your first bodyweight pullup if you have a good selection of bands and a pullup bar. But if you are like me you don’t have a selection of bands lying around the house. You might have only one loop band or an adjustable band with handles. Resistance bands provide most assistance on bottom of the movement and little to none on the top. This makes training a bit more difficult if you lack strength in the top position. That's why I prefer the rack pullup progression with a bar or rings [ LINK ] since you get more resistance at the bottom of the pullup with this progression. But this does not mean you can’t progress to a full bodyweight pullup with resistance band assisted pullups. You’ll just have to lower the assistance from the resistance band as you get stronger. How to adjust resistance with a single band Usually the resistance band is directly wrapped around the pullup bar. But depending on the height of the attachment point...

 Thanks for reading! Here is a collection of the best articles so far on this Blog in case you missed any: TOP 3 #1 Push-Ups compared to bench press - with calculator https://twoworkouts.blogspot.com/2020/09/push-ups-compared-to-bench-press-with.html #2 Guide to bodyweight and weighted single leg training https://twoworkouts.blogspot.com/2020/08/guide-to-bodyweight-and-weighted-single.html #3 Guide to chinup and pullup progressions - even when you can't do a single rep https://twoworkouts.blogspot.com/2020/10/guide-to-chinup-and-pullup-progressions.html Honorable mentions #4 Free bodyweight strength training programs on Google Sheets - How to use https://twoworkouts.blogspot.com/2021/01/free-bodyweight-strength-training.html #5 Free bodyweight strength training programs on Google Sheets - 2.0 Update https://twoworkouts.blogspot.com/2021/04/free-bodyweight-strength-training.html #6 Pistol squat compared to barbell squat - with calculator https://twoworkouts.blogspot.com/2021/01/sing...

Happy holidays! Grab the Guide to Bodyweight Strength Training for free and start a new year by building strength. The book is free at Google Play and Kobo. For Amazon I set the price as low as I could (0.99USD). The book will be free for the next two months until the beginning of February. Google Play https://play.google.com/store/books/details?id=M8A-EAAAQBAJ Kobo https://www.kobo.com/ww/en/ebook/guide-to-bodyweight-strength-training Amazon https://www.amazon.com/dp/B08X47R7C9 Have fun! And use those extra calories from holidays to build some muscle!