Less is More? (Calisthenics & Skills)

Рет қаралды 8,335

Күн бұрын

Video for those struggling to make progress, and even for those who want more of it. Stop going ALL out (all the time), be especially careful about the LOADS, but also not to do uncecesarry amounts of volume. Strenght training is a practice, train what you want and know what you're doing.
Detailed and affordable planche e-book if you want to support my work: payhip.com/b/DQ4tz
my new instagram: sasa.venos

Пікірлер: 92

@nova_sw 5 ай бұрын

Always waiting for your new vids to drop, you are one of the most sensible and knowledgeable yt channel I've come across that talks more in depth than just the progressions u need to do, really appreciate your efforts

@SasaVenos 5 ай бұрын

Calisthenics lacks principles because its rarely studied, but we can take what we know from similar things such as weightlifting and apply it to work. Thanks for your kind words 🤝

@emiilio_s 5 ай бұрын

Amazing advice, nicely explained!

@SasaVenos 5 ай бұрын

Appreactied 🤝

@yassermorino 19 күн бұрын

bro i just discovered this channel and it is awesome , keep going man

@tonelo7207 23 күн бұрын

Extremely good content. Pay attention to this man fr.

@android666game 5 ай бұрын

As always, your videos are gold, thank you!

@drayze7839 5 ай бұрын

Love your videos man, thanks for sharing useful info!

@repssets8202 5 ай бұрын

Really good tips, nice work

@georgekaranik 5 ай бұрын

Elite content bro, huge inspiration 🤝🏻 I can easily relate to many of what you say you did but there is nothing like sticking to something and improve it overtime 💯💪🏼

@SasaVenos 5 ай бұрын

Thanks my man. Yes, simplicity in specificity it is 🔥

@georgekaranik 5 ай бұрын

Btw biceps peaking on rings planche and Maltese is the reason I first started callisthenics/gymnastics training 🤩🫠

@eduardolufte7856 5 ай бұрын

Amazing advice, incredible strength, hope one day I can planche on rings like you😂😂

@GPAsta1k 5 ай бұрын

The best Video on your channel that's what I found for

@sharulshah645 5 ай бұрын

Man this advice what I want. Thank you man

@SasaVenos 5 ай бұрын

🤝

@heiszfelix11 5 ай бұрын

Such a great video, that opened my eyes on how to train calisthenics properly! You definitely just saved me from training way too hard and with way too much junk volume

@SasaVenos 5 ай бұрын

Thank you, good luck on your way to progress

@oiradzeus 5 ай бұрын

Great tips

@user-xo5ls6jy2v 5 ай бұрын

Incredible video

@SasaVenos 5 ай бұрын

Thanks man

@covalentbond7933 5 ай бұрын

perfect video explanation, you will have a huge channel soon

@SasaVenos 4 ай бұрын

Hardly 😅, but thanks for the compliment man !

@VasileCimpoaca 5 ай бұрын

+1 , first time watching you, how much value 🤯... This is hard work Bro, Bravo! Good luck, you'll reach heights!

@SasaVenos 5 ай бұрын

Thank you man, its appreactied 🤝😁

@CodWarzone-hd1mm 5 ай бұрын

Your tutorial and tips about maltese 100% work on me i can do 3 maltese by doing only 1 exercise and that's maltese hold with light band thanks bro ❤❤

@4thlawofgravity 5 ай бұрын

Really informative video

@SasaVenos 5 ай бұрын

Thanks!

@josephlqg7612 5 ай бұрын

wow! one of the nicest videos breaking down the hard truth of training calisthenics. Real connoisseur of the art. Thank You 🙌.

@SasaVenos 5 ай бұрын

Hahaha thank you, well this applies for any strenght work. 3-6 rep range, 1-3 RIR, be careful about junk volume and RPE

@josephlqg7612 5 ай бұрын

@@SasaVenos Thanks for the advice, much appreciated!!! Can truly relate to the content of this video, even as a mere calisthenics enthusiast. Keep spreading the knowledge 💪

@verdeschii 5 ай бұрын

great video!

@SasaVenos 5 ай бұрын

Thank you!

@abrokanfxr3388 3 ай бұрын

Looks like mike mentzer has changed you, it did me, he's genius, best gains entire life.

@vibesxyt7368 5 ай бұрын

Brother please make a detailed Video on " Front Lever " and types of effective Exercises 🙏 📈 I hope u will fullfill this ⚡

@SasaVenos 5 ай бұрын

I might 🤔

@xsmoke_xd9078 5 ай бұрын

you have insane strength

@user-uq9qb2ft3q 5 ай бұрын

Really great video, keep it up ! I used to train 5 to 6 times a week, doing no progress (I was mainly doing set and reps). Now, for 1 year I'm doing only 2 sessions per week (push and pull) with an objective for 2024 to unlock 10s+ FL hold and planche. I also added 1 session only for FL holds for a few weeks in between my 2 main sessions following your tutorial on FL. I still have questions though: My main sessions are basically like this: FL hold x5 (duration = max/2) advanced tuck hold x5 (duration = max/2) 1 leg FL hold x3 (duration = 10s+) Tuck Planch pushups 7x3 1 leg FL hold x3 (duration = 10s+) PPPU 7x3 weighted pull ups 8x3 (17kg, 22kg, 22kg) pike push up 6x3 assisted advanced tuck planche light band hold x4 tucked FL rows 8x4 I'm progressing with the front lever, but I'm not with the planche. At least for the pike push ups it seems like I can't add 1 rep the next session compared to what I did during the previous one. Is there too less volume? Cause in the end for push I only do 9 sets (sometimes I add an extra set of weighted dips, so it's max 10sets per session) and concerning the holds it's below 60s cumulated (cause I only hold advanced tuck for like 3s, so I switch to tuck when it drops below 2s). What are your thoughts? And thanks for your time man

@SasaVenos 5 ай бұрын

You arent doing enough volume for the pike pushups. Train it minimum 2x a week. Also, if adding reps is too hard (because it is, its way more work to go from 3 reps to 4 reps... 25% more work), you can just add a few centimeters of depth every week or load (+2.5kg every week)

@7pz9 5 ай бұрын

Oh God..after 3h of studying hearing this is like idk it's fell good

@SasaVenos 4 ай бұрын

😅

@pandaboy6069 5 ай бұрын

thank you for the tips, they are fucking good

@SasaVenos 5 ай бұрын

Appreciated 🔥🔥🤝

@slowedsuggestion 5 ай бұрын

like this so I can remind myself to be consistent rather than work hard

@Baxlyshst 5 ай бұрын

Before I doing 4 exercise per workout for Planche .Then I started do 2 exercise,3 sets and after 1 basic (pull up or push up ).Now , I started sea progress

@SasaVenos 5 ай бұрын

Amazing!

@samsonluk3994 5 ай бұрын

would you make videos about how to plan planche and front lever in one workout session?

@HungPham-fm2jv 5 ай бұрын

Fr, my friend ( 16y old ) also experience the same when he was trainning for 1 arm front lever He tried on and on with variations, attempting different excercises ( pull, press, etc dynamic ) and saw no progress, can barely hold it :v and he rested for 2 days, changed and reduced his excercises. Instead of doing 1 arm front lever he gtg with it when hes fresh and now he can hold for more than 5s, he even press with 1 arm

@SasaVenos 4 ай бұрын

Sweet, Thanks for sharing that!

@tkm0173 5 ай бұрын

good video ty! How did you mount the rings to your ceiling btw?

@hamzach8474 5 ай бұрын

Please give me a summary of what you said so I can translate it❤❤and thank you

@roscatres 5 ай бұрын

Seriously impressed by your training! Don't know if you're a gymnast or only a calisthenics enthusiast, but that level is for sure REALLY high! Have you tried one arme chin ups?

@SasaVenos 5 ай бұрын

Thanks man, yep im able to do a few

@frankojegulja1535 5 ай бұрын

Congrats Saša. You cant train hard and long👏

@SasaVenos 4 ай бұрын

Hvala franko 🤝

@_sohhhhhham 4 ай бұрын

Bruv , im soham and im from india ..... I know you through your video from a very long time .. Can you help me to buy the ian barseagle workout program, im hopeless bruv 😢

@bob5197 5 ай бұрын

hmmmm, for almost a year, I have been stuck on tuck planche and even worse almost all of my lifts (same reps and weight), going back to band assisted to no assist, and repeat. And probably is my volume for 1 workout is too high and pushing all out on every set might be the reason my push routine was like this (3 sets): 1. progression planche 2. planche lean 3. pike pushup. 4. straight bar dips 5. weighted pushuup 6. lateral raise I honestly really don't know what could be the biggest reason of not progressing despite having good sleep and diet, will try reducing my volume and see how will it goes

@SasaVenos 5 ай бұрын

Work on your HSPU. Get to 5 reps deep HSPU. then train planche progressions (advanced tuck) mixed with HSPU. Planche does take years to improve if you just dont have the prerequisites right

@meowmeowclubart1879 4 ай бұрын

STILL CONFUSE, SHOULD I SPLIT THE 3 SETS FOR ANOTHER DAY? OR DO IT AT ONCE IN 1 DAY TO OVERLOAD? WHICH ONE IS BETTER AND FASTER RESULT? :) DO NEGATIVES SKILLS PROGRESSION IS EFFECTIVE THAN USING RESISTNACE BAND? :)

@aadarsh_1303x 5 ай бұрын

Man this just doesn't apply on training but also rehab and correction exercises 😢

@SasaVenos 4 ай бұрын

What do you mean?

@krild9318 4 ай бұрын

hi, is it fine to combine hypertrophy and strenght ? (for example : pike pushup 6 reps for strenght and some lateral raises 12 reps for hypertrophy). also, if i add some deadlift, will my "calisthenics" skills progression be lower ?

@SasaVenos 4 ай бұрын

Absolutely. Lower reps for main movement + higher reps for some accessories. Deadlifting wont make you better at planche, depends on how much you deadlift and what is your priority. so yeah, heavy deadlifting will probably make you cali skills progression a little slower

@sehrniedrich9383 5 ай бұрын

So youre recommending when for example trying to get a straddle planche hit the hardest progression u can a couple times a week but shy of failure and do basic strenght/hypertrophy training for the prime movers?

@SasaVenos 5 ай бұрын

Thats exactly it

@Lucas_SM_Gymnasthenics 5 ай бұрын

Super nice video. Do you think doing sets of 1 rep of one arm pull up without assistance or just like 3 kg of assistance is a good exercise, or should I use higher rep ranges? Currently I am super close to one arm pull up and my exercises are super specific (ultra light band assitance) but Im always in 1-3 rep range so I dont know if I should use higher reps easy exercises.

@SasaVenos 5 ай бұрын

I would definitely do singles once a week, but low volume of course. The rest of the week i would do weighted pullups for sets of 3-6 and one arms for sets of 3-6 too.

@Lucas_SM_Gymnasthenics 5 ай бұрын

@@SasaVenos thanks a lot for your answer🙏 Will do it

@medrayenmathlouthi 5 ай бұрын

Hello man,does this also apply to front lever( i am doing 3 exercises, light band holds+ negative to hold + press) ? Priceless tips man, really valubale

@SasaVenos 5 ай бұрын

Yes, choose your specific exercises and grind them with progressive overload every week

@vietphi1043 5 ай бұрын

Sasa, i got stuck at tuck planche for a kinda long time (around 8 months i suppose) and still working along it but not seeing good results. My problem is with the pseudo push up and pike push up, just dont know what to work on. Which one should i choose ?

@SasaVenos 5 ай бұрын

Work on deep handstand pushups and lean forward dip

@markozele9939 5 ай бұрын

Odlican video po obicaju. Pitanje, kako mogu ispraviti formu u straddle planche da imam dobar ppt? Inace ga drzim 3x8s sa +7kg gumom, samo nemrem aktivaciju skuziti.

@SasaVenos 4 ай бұрын

Uzmi malo jaci gumu i grindaj, hvala brate

@Mathiastrength 5 ай бұрын

Hey Sasa what accessories do you do on the days you train for Front Lever ? Maltease and Iron Cross is Barbell OHP and Front Lever so Weighted Pull-up?

@SasaVenos 5 ай бұрын

My choice of good accesorries for the front lever are: 1. Weighted pullups (3-6 rep range) 2. Rows (8-12 rep range) Planche & maltese 1. Overhead press (3-6 rep range) 2. HSPU (8-12 rep range) 3. Bicep curls (8-12 rep range) 4. Straight arm raises (3-6 rep range)

@janos_schadl 5 ай бұрын

One question. Im definitly having to much goals, but im afraid, that when i focuse on only a few skills, i will lose my progress in in other specific skills. How is your experience with that?

@SasaVenos 5 ай бұрын

There is a certain carryover between skills. Of course your front lever has nothing to do with planche or Maltese, but maltese can somewhat maintain your planche and iron cross. Planche can somewhat maintain or improve your HSPU and 90 degrees HSPU. A lot of programing things to consider. However i wouldnt worry about loosing skills, easier skills are used as a prerequsities anyway, they wont go anywhere

@janos_schadl 5 ай бұрын

Very helpful. 💪 I also started to use a notebook for my workouts because of you

@reuvenanderson12 5 ай бұрын

What are your thoughts on a combination of these points? To learn zanetti, I used a combination of different exercises, high intensity attempts, and general strengthening. However, I did notice it took a significant toll on my body and joints, but I did learn it. Do you have any tips for how to balance a combination of these elements without too much volume? (I realize it's very dependent on the individual, but just looking for what's worked for you)

@SasaVenos 5 ай бұрын

Incredible strenght man, you got my sub. I think that variety in intensity is good (high intensity attempts and also higher reps with a spot) there is definitely a place for both. However when it comes to exercise selection i think you should only pick 1 specific priority exercise and 1-2 accesorries. For me that was light banded maltese as the main + sometimes DB zanetti and bicep curls. So basically i trained the movement specificaly and then did exercises to strenghten the muscles that are used at the movement

@reuvenanderson12 5 ай бұрын

Thank you! Wow, that is incredibly useful. I will try these modifications. Incredible content btw, love the videos. Great strength too!

@user-uq9qb2ft3q 5 ай бұрын

@@reuvenanderson12 hi! I just read you trained as a gymnast for 10+years, so I was wondering during that time, did you ever faced a tendontis on the "thumb side" of the wrist while training planche? I already had a De Quervain tendonitis like 4 years ago, and I feel like it's coming back since I started training for planche.

@reuvenanderson12 5 ай бұрын

I did experience it a little when I started training planche intensly with parallets. However, on the rings it wasn't bad. To deal with it I made sure to do wrist mobility and Strengthening exercises, along with a different variation of the exercise. Sometimes I had to give it a break instead of push through and focus on recovery/mobility. With time though it went away!

@user-uq9qb2ft3q 5 ай бұрын

@@reuvenanderson12 I also have it training with parallets, yet I picked this instead of the floor because of my low wrist mobility (and pain when having hand doing more than a 90 deg angle with the wrist), but it seems like I have to do some mobility+strengthening. Have you an exemple of your "go to" exercise for strengthening thé wrist? Thanks a lot man!