Tag Archives: progressive resistance

How to Progress Effectively in Bodyweight Exercises

Roadside Handstand by Alex Zinchenko

So you are serious about this calisthenics thing. You’ve seen lots of videos on YouTube. You’ve read some articles. Maybe you even read some books (!). But nothing helps. YouTube guys mostly lightweight, articles are rarely well-written and books often lack proper guidance (programming is bad or progression steps are too wide from each other). Most importantly they don’t teach you how to progress in bodyweight exercises effectively. Why? Majority doesn’t have the proper knowledge (we can see this often in street workout and crossfit movements). Others have the knowledge, but not willing to give it away for free. I understand those guys. You spend lots of time studying and experimenting on yourself and your clients. You put literally tons of effort and hard work in. It’s tempting not to give away the knowledge. But although strength training and nutrition are not rocket science (as everybody loves to say), they require individual approach. So there is no point in hiding the data. There’s simply no recipe that works for all. Everybody is different. My current program and diet probably won’t work for you. As well as something that guy in a gym does might not give you the same results as he got (of course, unless it’s steroids (and even if yes, same results are not guaranteed)). Everybody has different goals. For somebody it’s important to have less fat, for somebody – more muscle, for somebody – rough strength. Everybody needs different programming, but the principles remain the same. So it all comes to greed of particular so-called “guru” regarding not sharing these principles. But I digress. Let’s take a look at some common methods of progressing in bodyweight exercises. Continue reading

Things I’ve Learned in 2012

New Year PresentSo the 2012 year is over and gone forever. It was pretty tough. But a lot of good things happened either. The first thing I’ve learned (or just been reminded) is that there is no limit to human stupidity and naivety. There are apocalypses and different ends of the world almost every year. Sometimes several times per year. Why do all those sheepeople still believe that crap? I think, it’s because people are too lazy to think. Do you really believe that end of the world will come in one day or one hour? If you analyze that “prophecy” you’ll find out that the end of the world should have come due to displacement of the Earth’s axis (well, according to the “prophecy” I know). Think about it a bit. Do you really believe that such HUGE process is possible in one day? The Earth evolved during 4.54 billions of years. So that all is crap. And you shouldn’t believe it. I digress. Let’s get back to my theme for today. Continue reading

Progressive Resistance. Protein. Patience

Reg Park - the essense of awesomenessAre you tired of not getting results? If yes then you’re probably screwing up in one of these three fundamental principles.

Progressive Resistance

Firstly, even the most retarded gym rat should understand this. If you’re not using more weight/doing more reps/using harder exercises/doing less rest between sets/doing more sets etc. then you will not see any difference in your strength and how you look. Tattoo these words on your forehead to remind this anytime you want to change something and get weaker instead of gaining strength. Fuck, you can do 2-3 exercises all your life, keep getting stronger in them and you will be a powerhouse in 5-10 years. Keep getting progressively stronger in your training and you will be on the right track. Rethink your training today, make progressiveness your number one priority (not some stupidity, brand new gadget or fancy exercise) and you’ll get results finally. Continue reading