Nop, thanks for summarizing so well.

Thank you!! I appreciate that! 💯🙏

Same

I'll make it happen!

@@trdic thank you 👌❤

Yesss man youre a legend for commenting this

Dominik Sky that would be amazing of you did. Always looking for ways to improve and new ideas

I can share my experience, I think many principles are similar to Dominiks but he would have to correct me. I only train 4x a week and I do a push pull routine, so this is what that would look like for me. Push Pull Push Pull Obv legs don't come into play but my rule of thumb is two days a week minimum to progress a certain movement, so after every push and pull exercise i would do a leg exercise which basically means 1 leg exercise 4x a week or two leg exercises 2x a week (goal dependent). With this i try to find a balance between compounds so i train both quads, hammies, and glutes evenly to prevent injuries. Obv you could also go 5x a week and program a leg day in there but this did not work for me consistently so I had to adapt. In terms of programming push or pull Dominik pretty much mentioned it here. Look at all planes of movement you can progress in. So push could for example be [Front plane = Push ups, Bench press] [Down plane = Dips or dip variations] [up plane = handstand push ups, overhead press, pike push ups] --> and that day you can also work on push skills like planche or handstands (some prefer doing this before the work out and some after) and a pull routine could be [Front plane = Rows, australian pull ups, front lever pull ups] [up plane = pull ups or variations] and there isn't really a proper down plane in pull so you usually compensate with bicep work like Dominik mentioned here. --> That day you can work on pulling skills like front lever Hope this helped :)

Totally! Also, keeping reps the same, weight the same, and taking a few months to improve technique and dial form in is a great long term solution for strength while staying healthy.

Update ?

So do you just improve the form between each session? Or do you build up for 3x3 to 5x5?

Exactly same here buddy :)

You surely can gain a bit faster. 12lbs (like 6kg or something?) increase in a whole year is very slow progress. You can add 10/20lbs in 2 months if you use steploading correctly so what were you doing 😂

@@KastoeKrab Yes you could if you wanted to. You might not be accountign for the fact that as you increase the weight in your weight vest, your body weight might also go up (because your getting bigger and stronger). So if you weigh 170 lbs with an 8 pound vest, by the time you get to 20lb weight vest your bodyweight might be 180 lbs so your actually acdding 30 lbs when youre doing calestenics workouts.

@@tcolletto123 getting 12lbs (6kg?) Stronger never needs 10lbs (5kg?) Of muscle increase lmao. I dont think you should take in your own bodyweight in the calculation, since 1kg of lean muscle mass or idk 2lbs of lean muscle mass can move way more than only the lbs gained in weight.

@@tcolletto123 you are still only adding 20lbs of extra weight. Ofcourse you are now bigger and weight more but you are also way stronger. So doing pull ups with 10kg at a bodyweight of 80 kg still is only 10kg weighted calisthenics. 10kg pull up at 70kg bodyweight is also still 10kg weighted calisthenics. Only if you gain the 10kg bodyweight in pure fat than you can calcute it in the weighted calisthenics side i guess, but nobody ever gains 10kg of fat only when working out

you do 4 sets of 6 and rest 4-5 minutes? Do you do bodyweight pullups or do you add weight now to make it more difficult?

@@slashkokane I do weighted bodyweight pull-ups and dips.

Well, this method is brutal, now I am on 40kg on dips (3x3 today) and it moves like air

All his exercices are extremely focused for the Planch, those workouts are perfect, i do his workout, i see progress every weeks (i workout 3 times a week (monday, thursday, friday) i got the straddle very good form (but only 3 seconds for the moment) last week but it becomes easier each session

I have this problem also ): But what I've heard and been trying is using RPE and bar speed(body speed for weighted cali) for the last set to judge if the weight is 'easy'. So if it's a 4x5, on the last/4th set of 5, if the very last rep still goes up pretty quick with good form and it feels like a rpe7, weight is increased for next session

20 reps is excessive

Vasilen Velikov You might plateau. I did because I’m still a beginner but I did 5x5 pull ups 25 lbs and tried to increase to 27 lbs but I got like 3x4 instead. Idk how you don’t plateau. Can you share some tips?

@@lastcliff Take a rest week, it's the best way to get over a plateau :)

what accesory exercises did u do for u routine? I´m doing an 5x5 routine whit dips and chin ups but i don´t know what can i do for accesories

@@trujilloroldancarlosarturo4281 you could train biceps and forearms or back and for dips train your tris

@@mohammedwael4724 i use curls for the biceps because chin ups or pull ups doesnt estimulate my biceps, only my back

thanks for your advice

Not a big fan but to be completely honest I never went fully into cluster reps for an extended period of time...

You are ready for weighted pull ups. Choose a weight with which you can manage only 3-5 reps per set, as that's the sweet spot for strength training.

Thái Bắc Trần also wondering I’ve been doing weighted pullup for 8 reps

Start with higher number of reps like 8-12 then slowly increase intensity with the coming weeks and lower down the number of reps up to 5.. And further down the line up to 2-3 very intense reps... =)

Latterly I'm basically in the same exact spot I can do very similar reps as you and have the same question

There really is no definitive answer... you just have to do it when you feel the time is right.

How often do you train with 10 kg

@@Ben_sul about 2 times a week every 3 days i workout the back , doing weighted pull ups and weighted chin ups , deadlift , barbell rows

@@gam3on700 ok 2x a week is the perfect amount but one session has to be light and the other heavy. For example: Monday: (light)chinups 6-10 reps with a couple reps left in each set and the same with other exercises Thursday: (heavy) chinups 3-5 reps 0-1 reps left hardcore balls to the walls. Or you could do 2 weeks heavy and then 2 weeks light but always keep it 50/50 I used to train heavy 2x a week every week and it didn't work for me but when I did this progress became better

@@Ben_sul ok bro i will try it