5 Calisthenics set-types to improve your progress || Bodyweight strength Programming

Рет қаралды 96,735

Күн бұрын

check out the handstand programs in my handstand and calisthenics app, The Movement Trybe:
www.bergmovement.com/movement...
Programming calisthenics and bodyweight strength can be a difficult task. Especially since we are working with progressions. Being creative when making our program can have many benefits such as optimal progress, increased motivation, emphasis on technique, skill, strength and/or hypertrophy (muscle building).
The standard "straight sets" will definitely get you far and is proven to be effective, but in many cases, it is not necessarily the most optimal way to build you calisthenics programs and workouts.
When building your calisthenics program and workouts, thinking through what set structures you should use can be a good idea. Changing up your calisthenics program, workouts and routines can also give you a motivational boost and help to make your workouts more fun.
I will in this calisthenics programming tutorial delve deeper into set types such as drop sets, cluster sets, rest-pause sets, super sets, as well as tri- and mega sets.
I will also provide some useful insight into how to implement these set types in a calisthenics and bodyweight workout and how to deal with forced progress using these set types in you calisthenics program.
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5 Calisthenics Set Types Table of Contents
00:00 Calisthenics programming
00:37 Traditional Straight Sets
01:16 Creative calisthenics programming
02:45 Cluster sets fro calisthenics and bodyweight strength
04:49 Rest-Pause sets for calisthenics hypertrophy training
07:21 Drop set for calisthenics and bodyweight muscle building
09:32 Static sets for calisthenics and bodyweight strength skills
10:15 Super sets for efficient calisthenics and bodyweight workouts
11:11 Tri- and Giant sets in calisthenics

Пікірлер: 174

@bennyk.7037 2 жыл бұрын

Cluster Sets are really helpful for Max strengh in the Full range of motion 👍

@Sondre_Berg 2 жыл бұрын

They sure are!👍

@heinzheinz1558 2 жыл бұрын

Im really glad that I found your Channel! You have insane skills and I really appreciate your videos, currently I train for One arm pull up and your advice helped me a lot so far 😁 I hope you keep going!

@Sondre_Berg 2 жыл бұрын

Happy to hear that😊 good luck on your OAP journey🔥

@heinzheinz1558 2 жыл бұрын

@@Sondre_Berg thanks! :)

@vasilyp Жыл бұрын

Thank you Sondre 👍 I have always had progression issues in my trainings and your idea of swapping between different types of sets makes total sense!!

@carloslimajunior2953 Жыл бұрын

Found you because of you collab with Magnus, this is absolutely brillant, I will incorporate it right away to progress on my weighted chin-ups.

@jeremyredd4232 Жыл бұрын

I posted about 4 months ago, and I want to share my progress! I was stuck at 35 pounds added weight for pull-ups (doing sets of more than 4 reps). I could do two with 45, but no more. I started doing cluster sets with 45 lbs, and now I can easily make it through 3 sets of four. I'm going to try to get to 3 sets of 6, then up the weight again. Super helpful! Thanks!

@jeremyredd4232 Жыл бұрын

Love your channel. I've been doing giant sets for some time (I usually do a press pull core and leg) and have been doing drop sets as well. But I've never done cluster sets or rest pause set. I think that will really help with things I have a hard time doing more than 3 of. Definitely game changing.

@2beCuil 2 жыл бұрын

Thank you for your great content. I loved your vids on handstands and this one about programming really helps me for resolving some barriers in my progress.

@Sondre_Berg 2 жыл бұрын

You’re welcome 😊

@Karan_aloneboy Жыл бұрын

All information in a single video Hat's off to you man These all increase intensity of the workout And decrease time also . Thanks ❤️

@ruthhuijgens 2 жыл бұрын

I actually stumbled upon all of these set types intuitively as time went on during training 🙃 Didn't know they had names... Only static sets I don't do much of em anymore currently, I try some static holds every now and then to see where I'm at, and they always seem to improve. The first type of set you described, that one I use really really often. Works very well for me. And besides that, something else that I found to be a good practice on several occasions: not counting the numbers, but putting all your effort into flawless execution.

@ryanmaravilla1338 Жыл бұрын

I really like how you explained and illustrated a cluster set. And, your example of Bodyweight Drop Sets using HSPU-PU regressions was very helpful for my own future programming.

@LiamEllis 2 жыл бұрын

Dude. Such great information, so happy to have found this!

@eruston Жыл бұрын

Very clear and eloquent, great demonstrations, thank you

@alexem6356 Жыл бұрын

The best chanel about training!

@juresimovic3885 2 жыл бұрын

Young sir thank you for the wonderful advice, I'm glad I came across your channel 👌

@NiiloMuje Жыл бұрын

This is great! It would be awesome if you made separate videos about all of these!🔥🔥🔥

@kinesiologuecreatif1291 9 ай бұрын

Really a good analysis . 😊thanks

@kensonAyers 2 жыл бұрын

Great break down as usual for proper programing for progress and gains

@johannes01 2 жыл бұрын

Yess so good!

@Carrm3ist3r Жыл бұрын

Amazing Channel Sondre! Just watched the video of you and Magnus and just subscribed :)

@santiagotomacello1085 2 жыл бұрын

Nice video different from every thing you use to see. Now I know that I do supersets atagonist hahah you are a beast! 🔥💪🏽

@theoldboy3901 2 жыл бұрын

Excellent video!!! I am rooting for you and your full video!!! Be happy and good luck!! See you again!!~♥

@07crisx 2 жыл бұрын

What a content!! I really appreciate it, thanks 👍

@johannes01 2 жыл бұрын

We all do! 💯

@FluksWorkouts 2 жыл бұрын

Great Video Dude!

@fredpisarski6594 Жыл бұрын

Thanks!

@Donnomuch 2 жыл бұрын

Thank you for sharing this very informative knowledge...

@mareikeharm32 2 жыл бұрын

Really nice and interesting content. Thanks!

@Sondre_Berg 2 жыл бұрын

😊

@sahildahima7816 2 жыл бұрын

Thank you!

@loucool8086 2 жыл бұрын

Really useful! thank you =)

@jacobleezak 2 жыл бұрын

AWESOME information

@jahdread 2 жыл бұрын

Great info 💪🏾💪🏾💪🏾💪🏾💪🏾

@synok1 2 жыл бұрын

I'm new on your channel and I really like it. Very structured and with drill down to details. I'll glad to see more examples of these cluster done exercises. Thanks for your explanations!

@Sondre_Berg 2 жыл бұрын

😊

@cavalcakiller 2 жыл бұрын

Thank you so much for this amazing content Sondre. If you could make another video breaking down with more details about CLUSTER SET it’ll be very helpful too. 😎🤝

@Sondre_Berg 2 жыл бұрын

Noted!

@eduardo.calistenia 2 жыл бұрын

This is great info ! There are so many ways to progress that you can easily get lost.

@johannes01 2 жыл бұрын

Yess so valuable information here!

@FelipeBerio 2 жыл бұрын

Super useful information! And very well presented, the video quality is getting super good keep up the great content! I'd love to see more content like yours on the calisthenics community with real training concepts and theory applied to the sport 😁

@johannes01 2 жыл бұрын

Yess he does a great job!

@Sondre_Berg 2 жыл бұрын

Thank you! Will do!

@johannes01 2 жыл бұрын

@@Sondre_Berg 💪

@user-gz2sq9rw2r 2 жыл бұрын

thanks alot brother!!

@abdulrauf-ar 2 жыл бұрын

Your videos are best. I have been following for long time and I love your videos and skills. I also learn new things from your videos. Thanks for sharing your ideas brother.

@Sondre_Berg 2 жыл бұрын

Appreciate the support man😊

@abdulrauf-ar 2 жыл бұрын

@@Sondre_Berg Very happy to get the reply

@kornelzsebe6989 2 жыл бұрын

Just found your channel and instantly I found your cluster set idea wonderful. Im building up my strenght on pullups but my max is around 5 reps, meaning that I can train with 3, and this cluster set method is defenitely something I can use in my opinion. Thanks man

@johannes01 2 жыл бұрын

Have you already made some progress?

@thestrengthjourney6859 2 жыл бұрын

Any updates?

@animeamvanime3566 2 жыл бұрын

Thanks bro ❤️

@bibhudattastayfit Жыл бұрын

Your teaching skills are really fantastic .... Regards

@kitchensinkmuses4947 2 жыл бұрын

A month ago I started doing a combination of push pull super sets with drop sets and the first two weeks were tough. NOw though I've been able to add another drop set into each megaset and extra reps into some of the drop sets. For those interested 5 x assisted one arm chin up each side 4 x ring pull ups 5 x close grip chin ups 6 x horizontal rows 6 x 30 degree rows 12 x 45 degree rows 5 x one arm push up each side 6 x dips 5 x raised leg push ups 7 x push ups 4 x knee push ups 5 minute rest between each super set I do 3 super sets

@Sondre_Berg 2 жыл бұрын

Nice 👌

@georgiospapadopoulos7201 2 жыл бұрын

Du bist der beste KZfaqr ever

@Sondre_Berg 2 жыл бұрын

Hehe, thanks 😊

@shaunthomason3712 Жыл бұрын

I would definitely watch a video on each of those set types

@happyhayot Жыл бұрын

Please make a dedicated video on static sets! 🙌🏼

@codieuitvlugt7078 2 жыл бұрын

Great content :)

@Sondre_Berg 2 жыл бұрын

Thanks :)

@devsirohi3400 2 жыл бұрын

We will support u & u will grow higher, louder & much more, just upload these types of informative video 👍 Respect to hv u in this world 💙 keep working bro

@johannes01 2 жыл бұрын

Yess he will blow up in 2022 🔥

@Sondre_Berg 2 жыл бұрын

Appreciate the support :)

@antoniocordoba6611 2 жыл бұрын

A very interesting video. What I find complicated about mixing types of training is how much I have to spend with each one. That is, for example: one month doing Superseries and one month doing Clusters and another month of Drops or I can mix everything in one week... This is what I have never been clear about

@Sondre_Berg 2 жыл бұрын

You could certainly mix as mach as you please, but I would make a plan and then stick to it for at least a couple of months, so you can measure the progress and evaluate your programs efficiency

@veinssneaky8885 2 жыл бұрын

i learned something new today

@dukuhan 2 жыл бұрын

hair just gets better every time master

@Beats-By-Anthony 2 жыл бұрын

Excellent explained😉

@Sondre_Berg 2 жыл бұрын

😊

@ducluutrung3302 2 жыл бұрын

nice. Big fan of the giant set . I learn about it couple year ago from Brian A. And quick tip for somebody who want to aproach it from a strength building side. Have 1 main excercise that you do first or second. Maybe it weighted pull up , dip ... 2st excercise be a antagonist muscle but keep the intensity medium. 3st is a mobility base -weak point you want to fix. Ex. heavy weighted pull up - RTO dip - bridge backward walk -rest 2m . this give you ton of volume with resonable intensity in short amount of time.

@johannes01 2 жыл бұрын

Thanks for the info!

@Sondre_Berg 2 жыл бұрын

Good tip indeed :) I use similar aproches to giant sets myself

@jonesmaro4546 3 ай бұрын

Nice Sir 🙏😁💐

@schnecktec 2 жыл бұрын

Good Video :)

@ZDidouZ 2 жыл бұрын

underrated channel

@bhaskarborgohaincontent9834 2 жыл бұрын

Next big thing in calisthenics

@Bartje2002 2 жыл бұрын

Could you make a video digging deeper into these sort of sets? It is quite complicated. Mostly the clustersets and the rest pause sets.

@CaliGainz 2 жыл бұрын

Great timing. I plateaued at pike pushups and cannot progress to wall HSPU, I did not have an idea how to fill the gap in between. Cluster sets seems like a good idea to try to overload my really weak shoulders.

@Sondre_Berg 2 жыл бұрын

You should also check out my tutorials on the HSPU if you haven’t already 😊 I also have a HSPU program available in my app if you’re interested in checking it out

@CaliGainz 2 жыл бұрын

@@Sondre_Berg I'm thinking about checking your app to be honest. I currently follow recommended routine by FitnessFAQ/calisthenicmovment with some good results in other areas, it's only shoulders that I really struggle with, but I knew it will be my weakest link before I started my journey :) I'll check your HSPU tutorial again and see if I can implement it in my routine. Thanks for recommendation tough, I like your approach towards movement in general, keep it up with good content!

@hjarnansjarn5969 2 жыл бұрын

Cluster sets sounds interesting. Different formulas can be adapted to certain fields. A climber won't max out his reps on a certain move when he climbs. Etc etc.

@johannes01 2 жыл бұрын

yess really interesting

@jaimel2037 2 жыл бұрын

Subd after your transformation vid😱 you should be in your country Olympic team though! You would be gold medalist for sure!

@NzSumzN 2 жыл бұрын

Hello Sondre Berg, when will you recommend implementing the crazy drop set that you did from 8:47 - 9:20? Can it be used weekly? Or it really depends on recovery

@Stanoje81 2 жыл бұрын

very useful channel, just a lot of useful information in this video. thank you. I think the only problem is that at the age of 40 I wouldn't be able to work often until failure... But cluster sets are feasible..

@iliilliliiliilliliiliillil9137 2 жыл бұрын

hop on TRT, will greatly improve quality of life

@SZgun 2 жыл бұрын

I too recommend supersets to make yor training more time efficient. Been doing supersets for 4 months now and the gains are amazing.

@johannes01 2 жыл бұрын

Amazing to hear! Keep going 💪

@Thenics_fitboy 2 жыл бұрын

Could you please make example of such sets in statics exercises 🤔🤔

@peterschubernig2322 2 жыл бұрын

nice

@XTheSpartanX7 2 жыл бұрын

My favorite is pyramid supersets.

@honestprogress9805 2 жыл бұрын

Nice Information! I will directly apply the cluster approach to my wall hspu’s, the video just came in the right time thanks

@Sondre_Berg 2 жыл бұрын

Sounds like a good plan 🔥 I have used this a lot in my own programming for HSPU as well. Be sure to check out my HSPU tutorials also if you haven’t allready 😊

@wikzzzkhan4176 2 жыл бұрын

Please could you have a tutorial on how to do handstand to tiger band stand

@darkhorse1985 8 ай бұрын

I also like to know more about Programming for calisthenics

@felipeandaurq 2 жыл бұрын

Amazing videos man! Can u do an depth video about press to hs? I’m so close but I think that something that I’ve miss…I’m struggle with my opening shoulder when my legs are high…I have the strength and flexibility, but I need something that I can reach..thanks for sharing hope u that u can do a 2.0 press to hs video

@Sondre_Berg 2 жыл бұрын

Well I already have press to HS video, so it will not be my 1st priority to make another one😅 I do have a press program in my app though if you’d be interested in testing that out

@felipeandaurq 2 жыл бұрын

Thanks ! I’m gonna check it out 💪🏽

@daniilborgantsoev2826 2 жыл бұрын

🔥🔥

@robertdennies3843 2 жыл бұрын

how often should I train for cluster training for example handstand pushups

@multiplywisdom 2 жыл бұрын

Nice video but im confused. sometimes they say that always going to failure is not good idk what to do

@alexbeis1861 Жыл бұрын

Hey Mr Berg. I noticed I am really strong in push, but relatively weak in pull. Do you have any pull strength tutorials?

@rudyfire8748 2 жыл бұрын

Now i will change my trening program one more time😁

@johannes01 2 жыл бұрын

have you already changed it?

@user-jw2zf6kq9g 11 ай бұрын

Hey! So about a year ago I suffered an elbow injury and now I can’t do any sort of push-up or pike hold without immense pain in my elbow. Do you have any tips as to what I could do to be able to stop build strength to be able to do certain a exercises without any pain? Thanks!

@TheGamePlayJunction 2 жыл бұрын

Hello Big Brother, do you take protein or any other supplements?

@TheForestSinger27 2 жыл бұрын

Cluster sets remind me of the ladder technique. More reps, more opportunity for perfect form, less failure.

@Sondre_Berg 2 жыл бұрын

I guess there is a lot variants out the 😅 Many of them are likely equally as good as well as long they are approached with the right mindset

@TheForestSinger27 2 жыл бұрын

@@Sondre_Berg well said! you are such an inspiration 💜🕉️

@SZgun 2 жыл бұрын

I also thought about the pyramid sets, wherein you go 1, 2, 3, 4, 5 then go down 5,4... This is what I did in my pullups to increase my volume since pulling is my weakpoint.

@awesomeguy3211 2 жыл бұрын

Love giant sets, they're really good for conditioning too

@johannes01 2 жыл бұрын

For how long have you been training with them?

@awesomeguy3211 2 жыл бұрын

@@johannes01 Few months now

@johannes01 2 жыл бұрын

@@awesomeguy3211 amazing! Keep at it 💪

@alielhadidakik6931 2 жыл бұрын

Please i really need one week thenics workout program

@equalizer0012 2 жыл бұрын

We need an indepth cluster set explination

@vondalironfist5753 10 ай бұрын

What are the advantages of these set types for callisthenics? Especially giant sets

@dfexdainfamous8194 Жыл бұрын

How many times a week u train handstands? Also when u do handstand push-ups no wall, do you swing a little bit of lower back or use your legs to a incy bit?

@odilovbotir14 3 күн бұрын

Can you make a clear path for everyone on which skills to focus and how many to focus at the same time and how to do them Thanks in advance

@tombus1227 8 ай бұрын

after one has finished the whole cluster set you have a break inbetween the next set or just wait 30 seconds?

@SagarSingh_dev 2 жыл бұрын

yes bro we need more workout technique tips😅

@johannes01 2 жыл бұрын

for sure 💯

@icaropinto1334 2 жыл бұрын

What a pleasant accent😄

@guitarandcalisthenics9751 2 жыл бұрын

My question is should I need to focus each muscle for one day??I searched a lot but still get confused.. Suppose you do superset for push and pull.. Can you do bicep workout at evening

@shitholeftw 2 жыл бұрын

Entertaining video with great production quality :> For hypertrophy, isn't 20-30s rest waaay to little? I use minimum 3 min rest and sometimes my muscles have not recovered by then. Doesn't technique and form suffer from short pauses also? Really liked the drop-set idea! :)

@Sondre_Berg 2 жыл бұрын

If you are referring to the rest-pause set, I specify that you should have long rests between sets, but you have 20-30 SEO rest inside 1 rest pause set. So it’s sort of like a drop set, I that you use the same exercise and then you also need short rests in order to be able to do any reps at all. If you’re for example using pull-ups and you max is 10 reps, then you do 10 reps, short rest of 20-30 sek then you will probably only be able to do 2-3 reps (you can even repeat this one more time, or two). Then this is 1 set and you can rest for 2-3 min before repeating the whole thing. It’s actually pretty similar to Myo reps if you’d ever hear about it. If not, then I recommend doing a quick google search 😊

@shitholeftw 2 жыл бұрын

@@Sondre_Berg Thank you very much for your thorough explanation. Sounds very interesting! Will try it out :D

@GBWorkout 2 жыл бұрын

This man is soon gonna create an army made from all the people that he transformed

@NicolasAlexanderOtto 2 жыл бұрын

Now I wonder how your regular plans look like. Coming from a traditional weight training background I usually do Back / Bizeps / Abs | Chest / Triceps / Legs and then a day of just 10km cardio. I never get how Calisthenics work in that way that you get to program something that makes sense long term. :-D

@Sondre_Berg 2 жыл бұрын

I am currently switching up push/pull split and straight arm/bent arm split (4 days alternating of each with 1 day rest in between). I also have handstand sessions on top of this and tricking, flipping and jumping with the occasional single leg and sissy squat variations for lower body

@NicolasAlexanderOtto 2 жыл бұрын

@@Sondre_Berg Thanks man! Might be a good topic for a video as well, in case you are looking for new content because some of my pals in calithenics still wonder about splits and workout plans in general. A lot of my gym mates switched over partially tothe gym lockdowns here in Germany.

@guscunnilin6504 2 жыл бұрын

Thanks for the video, one question, in the cluster set type you rest 20" between each cluster, but how much between each set?

@johannes01 2 жыл бұрын

Would be good to know!

@Sondre_Berg 2 жыл бұрын

Sorry about missing that crusial information. I think I said a "longer rest" which is not really very specific😆 Resting time is very individual though, but I guess something like 2-5min. If your performance does not drop compared to first set you rested long enough😜 I usually also allow for very slight performance drops

@guscunnilin6504 2 жыл бұрын

@@Sondre_Berg Thanks man!

@einfachmachen.731 2 жыл бұрын

You could be Son Goku!

@mydearriley 2 жыл бұрын

Question - what model pants are those?

@Sondre_Berg 2 жыл бұрын

These are the coalatree trail head pants 😊 best pant in the world! You also get 20% off coalatree with my code BERG

@Math-cs9sm Жыл бұрын

I often do trisets but I don't see many ppl do it I thought it was weird

@skjakirhossain3318 2 жыл бұрын

I'm a 29 year male height 5feet 6inch, weight 50 kg . Where to start calisthenics? Am I too late?

@Sondre_Berg 2 жыл бұрын

Never too late and the best way to start is just to actually start. Experiment with push-ups, pull-ups, dips, headstands/wall assisted handstands and see where you’re at. Decide your goals and where you’d like to be 1 month from now, 6 months, 1 year, and even 5 years from now. Find a strategy to reach these goals and go for it👍 If you’d like some help with making your programs, feel free to check out my app (link in description) 😊

@Erwan_DL 2 жыл бұрын

Hey Sondre, cool video, but I think the music choice doesn't really fit the content well. Something more uplifting, dynamic would work best in my opinion.

@Sondre_Berg 2 жыл бұрын

Noted, thanks for the feedback 😊

@kycklingklubba5749 2 жыл бұрын

This is maybe a n00b question, but is it possible to look ripped using only calisthenics, or do I need some gym days too?

@Sondre_Berg 2 жыл бұрын

I only use Calisthenics exercises 🔥

@kycklingklubba5749 2 жыл бұрын

@@Sondre_Berg Thanks for the answer. I have as of late been very intressted with Calisthenics, thinking about giving it a try.

@littlechocolate09 2 жыл бұрын

How do you get your hair to look like that? Mine is as long but the sides of my hair make me look like a Japanese samurai :(

@Sondre_Berg 2 жыл бұрын

I dont really do anything with my hair😆 I rarely use shampoo

@ihaxcha4758 2 жыл бұрын

@JJ-xi9me 6 ай бұрын

I don't see the difference between cluster sets and rest-pause sets, for me it just seems as a change of the name of the type of set If you have a strength approach or a hypertrophy one