Intensity, Volume, Frequency | Calisthenics Programming EP.2

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Күн бұрын

Volume, intensity and frequency, the 3 staples of any training program, that for some reason are not commonly adressed in calisthenics. Welcome to the episode 2 of calisthenics programming, im glad you came here and as we have our goals ready its time to choose the right exercises, and create our own calisthenics training plan. But before we can do that we have to know what i call the big 3 of programming (intensity, voulme, frequency). The reason i always put emphasis on them is i dont like looking at training as a routine or method. Especially in bodyweight community we can find many tutorials on different elements. And thats great, but it all comes down to exercise selection and the knowledge of which movements work and which dont. We need to understand, that training for strength skills is a proccess. Just like increasing our bench press from 100KG to 120KG. You go from tuck to straddle planche. However what differs bodyweight skills is the number of different abilities that create them. Thats why different skills respond to different proportions of the variables, that im gonna talk about. What can you expect to be answered in this quite long episode? Starting of with simple topics regarding what are these variables, and what each one of them means? How to measure intensity of training? Relative vs Absolute intensity and which one is best for bodyweight athletes? The usage of RPE scale presented on the mantle chinup and pseudo planche pushup example. What rep range is most optimal for training calisthenics skills? How to measure volume of training, in most practical way? How many sets should we do a week. What does maximal recoverable volume means and how to access it. The frequency of training, how many times a week should we train muscle group/movement. Why does bulgarian training and greasing the groove method produce such great results and are they a proof that high frequency is an answer? The differences between training for hypertrophy and bodyweight skills. How many times a week is optimal for front lever, and is it same as for handstand? Finally we gonna adress the relation between these 3 and what you have to keep in mind in order not to burnout and overtrain.
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#calisthenics #programming #bodyweight

Пікірлер: 139

@PranjayVarshney 4 жыл бұрын

Underrated channel! You deserve a lot more recognition.

@FrinksmovementTV 4 жыл бұрын

I appreciate your thoughts! Thank you

@johanjonsson6504 3 жыл бұрын

Says he's not an expert --> knows more than 98% of the youtube "fitness experts"... As a powerlifter I love these calisthenics videos, because according to me you are not a complete athelte until you have knowledge about barbell training, some cardio AND you are able to move your own body through space (pull ups, dips etc). Thank you! :D

@FrinksmovementTV 3 жыл бұрын

Damn thank you so much for this. I truly appreciate words and it really gives me the power to continue 👍

@FrinksmovementTV 4 жыл бұрын

Enjoyed the video? This one took lots of hours so i hope at least some parts helped you with the topic. If it did the like will be highly appreciated, and any comments regarding questions/discussion as well. Thank you for watching ;) Have a nice day/evening frinksmovement.com/Coaching - book consultation / apply for coaching frinksmovement.com/Contact - questions regarding coaching, cooperation/business, videos

@012workout 4 жыл бұрын

Man it's so impressive the work you've put into this serie ! So well made i wish i could 've seen this earlier in my calisthenics journey and even now it's gold. Just have to say continue like that !

@FrinksmovementTV 4 жыл бұрын

Thank you brother for your positve words. Mutual support. Love your work as well and while covering different niches (well i cant say really but definitelly in ifferent language haha) Im glad you liked the video and same words to you. Just keep on going ;)

@FrinksmovementTV 3 жыл бұрын

Hey everyone! I want to clarify two things - 1st HSPU 6 times a week is too much for pretty much everyone so it was a mistake on my part - handstand? okay, not handstand pushup. 2nd Absolute intensity - number of kilos/pounds or difficulty of exercise. Relative intensity - percentage of max load or difficulty based on RPE frinksmovement.com/coaching/ - book consultation / apply for coaching / programming frinksmovement.com/contact/ - questions regarding coaching, cooperation/business, videos www.gornation.com - 10% Discount on Calisthenics Clothing & Equipment with the code "frinks"

@nathanielsimha7580 3 жыл бұрын

Excellent video man. Thanks and good work.

@AlexeyLindenwald 2 жыл бұрын

Amazing work, great quality, a lot of info. I really love the effort you put into your content

@dlm6685 3 жыл бұрын

This is great man!

@SimonHamptaux 4 жыл бұрын

What a great video man! The idea of doing this serie... it's perfect! Keep up the good work for the calisthenics community! 🙏

@FrinksmovementTV 4 жыл бұрын

Thank you man! I really appreciate it. Im working on one video and after that im taking up the episode 3 ;) Thank you for inspiration.

@behindthewaves8006 Жыл бұрын

Man we love your videos

@marioparra9337 Жыл бұрын

Bro please keep going! You channel needs to gain more attention!

@luis05i 3 жыл бұрын

Good content man! At 33 years old i've decided to start training calisthenics and your videos are among the best. I've learned a lot. Keep the Good work!

@happyhayot 3 жыл бұрын

This is pretty valuable information, I'll keep watching the series.

@jlbrlb90 2 жыл бұрын

You are gold!

@miguelangelarnedo5381 3 жыл бұрын

You will have 1 million subscribers soon. It will come naturally.

@Delta3angle 4 жыл бұрын

I can't wait for this channel to blow up. Keep up with the quality content! It will rise to the top!

@FrinksmovementTV 4 жыл бұрын

Wow thats some really inspiring message. Thank you Eli, and thank you once again for your help

@MpPalumbo 4 жыл бұрын

Thank you for taking the time to make this video! The rabbit hole goes deep when it comes to body weight training. You did a great job explaining the relationship between volume, intensity and frequency. learned alot from this an will apply it to my own training! Looking forward to the next episode!

@FrinksmovementTV 4 жыл бұрын

Fantastic man! Im glad it did! Soon gonna start working on the EP.3 Cheers!

@piyushdwivedi7195 3 жыл бұрын

Great video mate!

@Wowbit 2 жыл бұрын

Great work, this video is really good

@thejoerhoads 3 жыл бұрын

This might be the best video on VIF I've ever seen. You do such a good job at taking information from other sources and putting it all into one understandable video. Good job, answered a lot of my questions I've had for a long time now.

@FrinksmovementTV 3 жыл бұрын

Glad I could help brother. Funny because ep. 4 is just in making and coming up very soon ;)

@fire_strike291bg7 11 ай бұрын

Great information bro keep grinding

@extremedragon255 4 жыл бұрын

Congratulations, you've been doing a nice work! I really enjoyed

@FrinksmovementTV 4 жыл бұрын

Thank you! Ep. 3 in making ;)

@tonysaik 3 жыл бұрын

Yo man,your channel is fire!It will blow up soon!Too much quality content

@FrinksmovementTV 3 жыл бұрын

Wow that is so nice thank you!!

@Apoka_2K3 3 жыл бұрын

That video is soo good like you teach so many things

@LeagueRandomPlayer 2 жыл бұрын

very cool video man im learning a lot

@CarlosXXX50 4 жыл бұрын

I found your channel yesterday and I´m going to watch all your videos. The quality and knowledge are amazing! Greetings from Spain,

@FrinksmovementTV 4 жыл бұрын

Thank you SOO MUCH! New video is coming soon and greetings from Poland ;)

@Pedro-bu8xd 4 жыл бұрын

Wow great stuff mate. Hope to see more!!!

@FrinksmovementTV 4 жыл бұрын

Thank you. Very soon taking up the next content to make ;)

@ezrazane8243 Жыл бұрын

Great series 💪

@rodrigolev1 3 жыл бұрын

climber geek brought me to you, keep doing it !

@d3.1415 3 жыл бұрын

Really well presented

@lucasmartoglio1457 3 жыл бұрын

very good material!

@Athleta_Christi 3 жыл бұрын

The best !!!!! This guy really breaks down calisthenics

@FrinksmovementTV 3 жыл бұрын

🙏🏻🙏🏻

@Sztangislaw 4 жыл бұрын

Profeska 👌 tak trzymaj

@FrinksmovementTV 4 жыл бұрын

To zaszczyt. Dziękuję

@isaacmorris7506 2 жыл бұрын

These videos are really awesome! I've been stuck in a rut for a long time with my calisthenics and working out in general. Watching these videos and trying to really take your ideas into my training has helped me regain my faith in my exercising. Thank you so much.

@FrinksmovementTV 2 жыл бұрын

Glad you like them! Episode 6 is in working ;)

@andre-px8rv 3 жыл бұрын

Love this

@culetroland2497 3 жыл бұрын

impressive ! Really good channel, jesus i'm so glad YT recommanded it to me :D It's such a good job, i cant imagine the time you spent on it, GG

@FrinksmovementTV 3 жыл бұрын

Thank you so much!

@paulrazvan6156 3 жыл бұрын

Lol Osvaldo is the benchmark for skills in calisthenics

@kenleywijaya5237 4 жыл бұрын

This channel deserve a lot more subs. The video and information quality is high

@FrinksmovementTV 4 жыл бұрын

Glad you think so! Btw next vid is the 4th episode of the series

@codecruz 3 жыл бұрын

In 2020, when gyms closed, I decided to train one of my weaker movements: the pull up. My previous PR was 15lb 5x5 or something. I was doing heavy pull ups on Mondays. Once I hit 15lb, progress seemed to get harder. I decided to also start doing bodyweight pull ups on Fridays for 3 sets of AMRAP. Increasing the frequency made the increase in weight easy again. Then the weight felt hard again at 30lb. I added another 3 sets of AMRAP bodyweight pull ups on Wednesday. Problem solved. Then the weight felt hard again at 45lb pull ups. I increased the 3 sets of AMRAP to 5 sets. At the end of the year I got to 57.5lb 5x5 pull ups and plan to continue gaining on them. I slowly increased frequency and volume when my heavy day started to feel too difficult to do the increased weight weight. It was easy to increase the frequency because I bought a standing pull up bar during quarantine. All I had to do was go outside to the porch and do the pull ups.

@kamsalad 3 жыл бұрын

So were you only adding weight one day a week? Were you also progressing/tracking your volume days? I'm thinking of doing something similar to you but with volume in a range (around 35-50) on my volume days, and only one volume day instead of two.

@codecruz 3 жыл бұрын

@@kamsalad yes. Monday was my heavy day with a weighted vest. Wednesday and Friday were lighter days of AMRAP pull ups with bodyweight only. My body can't really do heavy pull ups more than once a week. Those 2 days are just there to give the muscle a pump and to keep the muscles from shrinking too much before the next heavy day. If I did good the previous week, which means doing all my reps on the heavy day and not missing any light days, then I would increase the weight on the vest the next week. I was not trying to "track volume" but I was mainly thinking of increasing frequency of training days, which also increased the volume as well. I went from pull ups once a week while vest weighed less than 15lb, twice a week while vest weighed less than 30lb, and 3xweek while vest weighed less than 45lb. I was increasing the frequency and volume as the weight got harder.

@knackses2393 3 жыл бұрын

nice information

@rudyfire8748 3 жыл бұрын

Nice! I have problem for program my cali trening for 2 years. In the gym was easier. This video for sure will help me.

@christophertorres8225 3 жыл бұрын

MAN! This video was great!

@FrinksmovementTV 3 жыл бұрын

Thank you so much!!

@Elmetodokraken 2 жыл бұрын

Excelent video dude!

@FrinksmovementTV 2 жыл бұрын

Glad you enjoyed it! Episode 6 should come this year

@pramod2436 Жыл бұрын

Great content man, I never seen such information on a cali channel

@FrinksmovementTV Жыл бұрын

I appreciate that!

@1m2ogaming 3 жыл бұрын

Pretty useful gonna watch next one.

@FrinksmovementTV 3 жыл бұрын

The further the better ;)

@coachcam1002 4 жыл бұрын

Good work man! It's a real struggle finding the right amount of training to continue making gains. Especially if you don't want to deload. I'm struggling with this now because I wish to train 3 days a week upper body, but my body can only recover from 2 😣

@FrinksmovementTV 4 жыл бұрын

Your right man. Im gonna discuss that probably on ep.6, cause like i mentioned it is a skill in itself to acces the fatigue level based on reality and not on our feelings. Its highly differ for different individuals and is dependent on their personalities. I always used to do too much work and overreach to the point I dont get any benefit from training. Same as you. Im gonna collect some knowledge and then do what i can to come up with something (like i always do haha) cheers man and thank you

@christianfernandes2452 4 жыл бұрын

Can't wait for the conclusion of the series! Its helping me alot. By the way, when will you publicy the PDF with the program you've talked about in the first video? Keep the good work, cheers from Brazil!

@FrinksmovementTV 4 жыл бұрын

Im gonna publicy the PDF right after making it in the last episode of series ;) Cant tell the date or anything but probably the series is gonna consist of 6 episodes. Yes there is lots of work and time needed. But once its done i think im gonna be glad to say it will be one of the most comprehensive video series on this topic out there ;) thank you for very positive words my friend i really appreciate it ;)

@nadavgaler6265 Жыл бұрын

wow you are amazing ,you explain really good, i feel now i am closer to building my own program

@FrinksmovementTV Жыл бұрын

Thank you!

@piotrolejniczak670 4 жыл бұрын

Good work !!!!!!!!

@FrinksmovementTV 4 жыл бұрын

Appreciate it!

@tj3iverson3 3 жыл бұрын

Great Work 💪🏼

@FrinksmovementTV 3 жыл бұрын

Thanks!

@Multicommentormentor 3 жыл бұрын

Was listening to this in the background while doing other things but just realized there is too much good information packed in to properly absorb everything. Will have to come back later with a pen and paper haha

@FrinksmovementTV 3 жыл бұрын

Sure man!

@esketit3701 3 жыл бұрын

Thank you for this bro

@FrinksmovementTV 3 жыл бұрын

Hey! Episode 5 is up ;)

@kaijanzen2185 3 жыл бұрын

Nice

@korteq 4 ай бұрын

I'm impressed how precisely you've prepared it. 👏👏👏 Btw, where are you from?

@kylen6430 3 жыл бұрын

9:08 what is that couple doing lol

@cubadox365 4 жыл бұрын

Totally agree with your assessment of the RPE scale. Doing anything below an 8 or a 7 on the scale would not give enough stimulus for strength or muscle growth.

@FrinksmovementTV 4 жыл бұрын

Yes its very unproductive in my eyes. Training has to be hard at the end of the day

@marcusson1983 3 жыл бұрын

Wait, if i want to do 5x5 set strict form i can't just push to my "technical failure wall" in first couple of sets... Then i wouldn't complete it..

@anambivalentenemy 4 жыл бұрын

That was a great explained video! My request is to make a video,applying all these principles into programming for a goal you have set. Let's say bar muscle up,since it is a fairly easy/simple goal to achieve,and its the one i want to get. Thanks!

@FrinksmovementTV 4 жыл бұрын

I dont know if you follow me on IG or watched the first episode. But thats exactly what im gonna do on episode 6-7 (last) im gonna do making off the program and put that on PDF so everyone can watch. Im not sure which skills im gonna adress there yet. Most request HSPU, planche, FL. But why not to add muscle up too that list ;)

@anambivalentenemy 4 жыл бұрын

@@FrinksmovementTV Ok then,i''ll be waiting!Thankz!

@vinzchannel01 3 жыл бұрын

You are like Jeff Nippard of calisthenics

@DanielFlefil 3 жыл бұрын

damn, you are so underrated man!

@FrinksmovementTV 3 жыл бұрын

Thanks brother. Ep 5 coming very soon. Gotta finish them exams only ;(

@DanielFlefil 3 жыл бұрын

@@FrinksmovementTV bro there is so much time into these video, people don’t know 😂

@FrinksmovementTV 3 жыл бұрын

@@DanielFlefil Yeah man they take a bit ;( . Btw, a week ago i realised I was learning how to 360 swing from your video. Back when i did not even have a channel haha

@DanielFlefil 3 жыл бұрын

@@FrinksmovementTV haha that’s sick’ 😂🔥

@AlexeyLindenwald 2 жыл бұрын

Comment for recomendations)

3 жыл бұрын

we can see that this generation is lost when videos like "how many push ups i did in 5min: See what happened" get more likes than this video.

@sanaladam5540 3 жыл бұрын

Is the intensity about how hard the rep or how hard the set? For example if we are doing 15 reps with low kgs but at RPE10 i think we cant say this is a high intensity set. So why we measure the intensity with RPE scale?

@hhfbko 3 жыл бұрын

1:15 6:20 10:51

@the_l0st317 3 жыл бұрын

8:00 How "big" is a Muscle Group? Depending on the answer, overall Volume "per body" can be quite different... For example, are Biceps+Back(+Forearms), Chest+Triceps, Shoulders consideres 3 Muscle Groups or 6 (Biceps, Back, Forearms, Chest, Triceps, Shoulders)? Are Abs/Lower Back comsidered as one/two or more? Are legs only calves + rest, or should you do 10-20 Sets per week each for glutes, hamstrings, calves...? Thanks for answering in advance! As always, really enjoyable content - this should get far more attention!!!

@the_l0st317 3 жыл бұрын

*after watching further into the Video, let´s simplify the question to: If i do 2 Pull-Sessions per week, are for example 3 Sets of Front-Lever Rows (or FL-Holds) + 3-4 Sets of Pull-Ups + 2-3 Sets of Chin-Ups decent (of course considered, that all sets are @8-9 RPE)? Combined with 2 Push-Sessions and 2 Leg-Sessions similar to the described sets above, we would get 15-20 sets of each push/pull/legs... Or is that to low of a volume?

@FrinksmovementTV 3 жыл бұрын

Hey! I will send you a link to the source ;) - renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

@redwildbear7253 3 жыл бұрын

My goals are handstand push-ups and front lever, now I know that is better to train the handstand almost daily so I would like to know if front lever is as well a technique movement?

@redwildbear7253 3 жыл бұрын

Currently, I train the front lever 3 times a week

@FrinksmovementTV 3 жыл бұрын

@@redwildbear7253 2-3 times a week is gonna work for FL

@wyskun 3 жыл бұрын

I can 1:00min of free handstand . But cant HSPU. My training is elevated pike pushups 6 set x 2-3 reps (90%intensity, no failure) 2 times a weak. Is IT ok?

@tawangandi6261 3 жыл бұрын

I train six time per week with Push,pull,leg,push,pull,leg,rest What do you think?

@MrJontto Жыл бұрын

Thank you for amazing video! If in the first example the goal was to make 5 sets of 9 rpe and the result was 5-4-4-3-3. Wasn't there too much intensity when there were no repetitions left in the store after the last set?

@FrinksmovementTV Жыл бұрын

Hello Johannes! Thank you. There are some tweaks I would do and Im working a lot past months on developing the system. Thats regarding the video. Regarding your questions, the basic idea is to remain 1 rep in reserve in each set. Could you specify what is unclear so I can help further?

@MrJontto Жыл бұрын

Thank you for the answer! It was a bit unclear whether the rep left in the reserve should be clean rep with good form or not?

@FrinksmovementTV Жыл бұрын

@@MrJontto Yes it should be a relatively clean form, similar to the one done in first rep :)

@thiagotzefcb 3 жыл бұрын

Will there be an episode 4 and 5?

@FrinksmovementTV 3 жыл бұрын

Episode 4 is there. Episode 5 coming today actually! You picked right moment ;)

@thiagotzefcb 3 жыл бұрын

@@FrinksmovementTV perfect👌

@bestboy007 4 жыл бұрын

10:25 this image shows me.... but the problem is that i can't do 1 dips or 8x8x8 chin ups... why is my progress so fucking slow ;( if i would life 225 lbs i would not complain... but i cant even lift 50 lbs...

@FrinksmovementTV 4 жыл бұрын

This is just a simple visualisation of different ways how to overload exercise. What you can lift at the moment doesnt matter. If you consistently put in the effort, be proud of the progress you are making - its not always fast - and more then that - it is usually slow. So dont focus on it that much and instead, focus on what you HAVE control over. Oh and it also doesnt matter how many reps you can do of a given exercise cause you can always use the easier variation and get a bit higher reps this way. Hope it helps man, good luck and keep your head up ;)

@russkibaran 3 жыл бұрын

I got a question regarding the training volume. After I have reached the MRV und used one week for deloading, do I repeat the cycle or do I continue on MAV level for 3 weeks to reach MRV on the 4th to deload on the 5th week?

@FrinksmovementTV 3 жыл бұрын

Repeat the cycle - with slight differences (i mean the second cycle will differ a bit - either start with bit higher intensity or if you change phase of training you will change some exercises etc.)

@VanToffel 3 жыл бұрын

If I wanna start with grease the groove, should I do a warm up before every set? Im not the youngest and worried about hurting myselfe.

@FrinksmovementTV 3 жыл бұрын

Good question - i think it depends on the exercise and your prefference. If you feel like it - do it every time. I dont recommend gtg myself personally and therefore dont have lots of experience with coaching people this way.

@JakubKowalski93 4 жыл бұрын

As always I have a few nitpicks but overall really great work for the calisthenics community!

@FrinksmovementTV 4 жыл бұрын

Love it! Thank you and waiting for your stuff, we gotta do something with the bullsh*t spreading around ;D

@JakubKowalski93 4 жыл бұрын

@@FrinksmovementTV I want to believe that the day comes when clowns and fakes of calisthenics community will no longer rule. May be wishful thinking though : D

@factscine8617 4 жыл бұрын

Hey what's your height and weight? Good vid

@FrinksmovementTV 4 жыл бұрын

Thank you! Im +/- 180cm tall and 83-84KG

@rnonthenicschannel4820 4 жыл бұрын

Hello

@tus488 3 жыл бұрын

Does it means : if i do 5 sets of tuck plache and 5 sets of handstand PU, i' ld have 10 sets in volume? :(

@FrinksmovementTV 3 жыл бұрын

Yes - but you can accumulate more volume of bent arm than straight arm.

@lastmanstanding5423 3 жыл бұрын

2:06 - _"there's no way to measure so precisely in the case of FL"_ I would always just use seconds... like if I'm able to hold the FL for 10 sec max... I would consider 8 sec to be my 80%... This seams precise enough to me... or am I missing something??

@FrinksmovementTV 3 жыл бұрын

What I meant here is you cannot estimate your "1RM" but you are right. I actually use seconds in reserve for clients. Works well as well

@navin2850 4 жыл бұрын

How did you get that much knowledge

@FrinksmovementTV 4 жыл бұрын

Well im educating myself regurarly on the topic and am interested for couple of years already. For this video had to read a bit online/listen to some podcasts. Its still a basic knowledge that anyone can aquire. But i think the series will contribute well to the community. Glad you enjoyed man ;)

@codeblooded6760 4 жыл бұрын

Can we do wall assisted HSPU daily? With 5 sets?

@FrinksmovementTV 4 жыл бұрын

5 sets of wall HSPU is definitelly too much for most people. I would rather go for something like 2-5 sets 2-3 times a week

@FrinksmovementTV 4 жыл бұрын

Daily HSPU work is gonna be too much for most i admit but you can get away with high frequency if we talk about things like bent arm hold, presses and all that techniqal type of work. However thats one thing i maybe exagurated in the video.

@codeblooded6760 4 жыл бұрын

Okay Thanks