Simple Bodyweight Mass Gaining Routine
No prelude. Just straight to your face Rough Strength routine.
Monday
A1) Handstand Push-Ups - 20 total reps
A2) Front Lever Pull-Ups - 20 total reps
B) Pistol - ladders (count total reps)
Tuesday - off
Wednesday
A1) Pseudo-Planche Push-Ups - 30 total reps
A2) Pull-Ups with 3 sec holds at the top, 90 degree and at the bottom - 30 total reps
B) Pistol - 50% of Monday's total reps in any set-rep scheme.
Thursday - off
Friday
A1) Explosive Dips - 40 total reps
A2) Explosive Pull-Ups - 40 total reps
B) Pistol - 75% of Monday's total reps in any set-rep scheme.
Saturday - off
Sunday - off
That's it. Closing points:
- Adjust difficulty according to your current condition. If it's too hard then choose a bit lighter version. If it's too easy then pick harder variant.
- Eat a lot. On your training days you shouldn't feel hungry and especially before bed. You can experiment with off-days. Stay away from sugars.
- Ladder is a special approach to sets and reps. Here in Ukraine everybody knows this stuff. Let me explain you. You pick an exercise and perform 1 rep. Then you partner performs one rep. Then you perform 2 reps and so on. It's like 1, 2, 3, 4, 5 etc. When you feel exhausted start over. So, for example, it's 1, 2, 3, 4, 5, 6 (you feel that 7 would be impossible), 1, 2, 3, 4 (again you feel that 5 would be mistake), 1, 2, 3, 1, 2, 1. That's ladder principle. It helps you to build a lot of volume while staying relatively fresh.
- Where's core work? I'm not a big fan of it. You can add 1 core exercise after main training part is done if you wish. Bridging every day in the morning would be a good idea for your lower back.
- Don't forget about progression. Make exercises harder once thay become easy or add reps.
- "'x' total reps" means as much sets as it would take to complete 'x' reps.
- Rest no more than 2 minutes between sets.
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Alex Zinchenko
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Heavy Kettlebells, Sandbags for Size, Burpees and More Q&A
Where to buy sandbag for working out?
Ultimate Sandbag by far is the leader on sandbag market. It has handles that makes it comfortable for different presses, cleans, rows, deadlifts, even snatches. You can check out my article about sandbags here. You can order one through this page or here. You can make your own sandbag if you read my article here.
Pyotr Krylov russian strongman
Check out my article on his life and lifting career here.
Best way to get ripped with kettlebells
Kettlebells will definitely help you in your pursuit of getting ripped. Pick exercises that involve whole body into action. In the other words most metabolically demanding exercises. Squats, Clean & Presses, Clean & Squats, Swings, Snatches. You can try pairing different exercises. For example, perform Swing, then Clean, then Clean & Press, then Snatch. It's one rep. Also you can try interval training. Try 15:15 or 30:30 work/rest ratio. You can alternate your kettlebell exercises with jump rope. There is no best way. All ways are acceptable and effective. If you want to get ripped then focus on your diet at first place. Drink plenty of water. Eat less carbs. Eat less overall. Implement short rest intervals in your training. Getting ripped is more a matter of discipline than using kettlebells.
Full body routine to gain muscle
Burpee Challenge: Boost Your Fat Loss
The summer is on and everybody takes their clothes off. It's perfect time to show your precious guns and abz on the beach. It's heaven for all those gym rats who were 'pumping' and 'toning' their skinny chicken muscles all winter and spring. But what about those people who were working hard in the gym but were following conventional bulking routine and became big and strong but fat? And what about people that just want to get in shape or to see finally their abz? I have simple and effective solution that will burn fat and will make you lean fast if you will be consistent enough. Read on.
Full-Body Routines, Auto-Regulation, Squats and Deadlifts Q&A
Recently I received some e-mails from readers of RoughStrength.com with questions and I thought it might be useful to share the answers with all the audience. So here it is.
Rough Strength Questions and Answers:
"Hi, Alex!
So you believe in whole body programs over split routines yourself correct? I do not believe you can split bodyparts up period and I do not know who came up with them but in the old days that is all the old timers did and they were stronger, more powerful, better conditioned, and much more healthier back in those days then today?"
Power Bar Talk with Edward of BarStarzz
Look at this man. This is Edward. He is founder of the Barstarzz. I was lucky enough to interview him this morning (actually it was deep evening in New York City :)). He trains exclusively with his own bodyweight. He is strong as he looks. He performs amazing feats of strength, agility, balance etc. How this man was able to build such an amazing physique exclusively with his bodyweight? Because calisthenics work. And he's not the only one. Look at other BarStarzz's athletes. They look totally awesome AND they perform totally awesome. It's not genetics. It's consistency and perseverance. These things build such great strength and such great bodies. I'm really sick and tired of people that say something like "Oh! I need gym membership to become strong and fit" or "Oh! I don't have time to train". Seriously? Forget your excuses and go train! How you can train with your own bodyweight, get superstrong and achieve such amazing body? Read on.
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