Hybrid training questions

17 replies

• tsf97·Aug 27, 12:57 AM

  I don't train weights much anymore but my general rule of thumb is compounds and hardest variations first. Compounds because if you train isolation exercises beforehand, whichever muscle was trained with the latter will become the main bottleneck when you go on to compounds. If you train tricep extensions before pushups, your triceps will gas out first on the pushups and your chest/shoulders won't go to failure. With the point about harder variations, it's better to do harder variations, such as higher intensity or harder progressions first after warming up when you're most fresh, as you can benefit from being able to execute maximal power to complete those movements. If you try a harder exercise while fatigued, you might not be able to complete it and run the risk of injury due to compensating muscles or tendons. e.g. on pull days I'd do heavy weighted/one arm pullups before bodyweight pullups or curls

• norooster1790·Aug 27, 3:46 AM

  That's not how it works you're just packing in everything hoping you get the best of everything. They call what you described "fuckarounditis" (seriously) Bench is pushing. Pushups are pushing. Doing more pushing with a different weight doesn't do more for you Focus. Your goals are HSPU and muscle up why are you benching? UPPER - HSPU progression (elevated pike pushup etc) - Negative Muscle Ups - High Pull ups LOWER - Barbell Squat - Deadlift SKILL - Handstand practice There... Focus

• that_arab_bomber_2·Aug 27, 5:03 PM

  I wanted to basically lift weights and also do calisthenics. But,honestly my first goal is just athleticism and functional strength aka just pulling my bodyweight efficiently. And as per going to the gym its actually because my home pull up bar broke and i dont have any other alternative to it. And, I'm a bit intermediate as to i can do L sit,one hand pushups, mostly in lacking in pulling power. Also, it's quite hard to overload legs with just bodyweight and my mobility isn't so good.

• that_arab_bomber_3·Aug 27, 5:32 PM

  I do agree on doing harder variations first and as i said i leave isolation last. But my concern is doing 1 body weight exercise and 2 gym exercises good enough for calisthenics or not? And does it make me achieve my 3 goals of HSPU,Pistol squat and muscle up?

• tsf97_2·Aug 27, 6:40 PM

  I would say for your goals probably not, at least not if you want to maximise progress towards said goal, and your current strength levels relative to the goal. I'll be honest and say that I can't HSPU but I've learned other skills (slow muscle up, one arm pullups, russian/impossible dips, etc.). But generally speaking the best way to train for a goal is to train progressions, from hardest to easiest (e.g. for front lever; start with straddle, then go to advanced tuck one leg, then both legs, etc.). However it's also advised to build strength in parallel, as these are all taxing movements and a mistake that most people make is they start training progressions while lacking the strength required, leading to slow progress and/or injuries. So for e.g. one arm pullups, you need to both train the progressions to adapt to pulling unilaterally, but also progressive overload on weighted pullups in parallel to build the base strength. The same would also go for muscle ups as they're explosi

• that_arab_bomber_4·Aug 29, 8:39 PM

  I do agree with you especially on the last point cause i did also think 1 variation isn't quite enough and mostly i train hybrid in the summer then switch back to calisthenics in the winter. Do you think i should replace a whole day with a full calisthenics workout? (Untill i fix my pull up bar)

• strict_fishing_236_2·Aug 29, 8:48 PM

  Pick one push, one pull, and one leg move per session, then add 1-2 accessories after. Otherwise full body turns into a hostage situation with dumbbells.

• that_arab_bomber_5·Aug 29, 8:52 PM

  Sorry but what do you mean by accessories?

• eduardgustavolaser·Sep 1, 4:33 PM

  3 exercises for chest, 3 for your back, 2 for quads and 1 for hamstrings is a lot for a single training day. At 3 sets per exercise that's 27 sets of mostly compounds plus the isolations. You don't need all that and there's close to 0% chance you can actually train at proper intensity when doing that much What do the lat pulldowns give you that you don't already get from pullups? How many pullups can you do? How many pushups can you do? If it's 20 or more, you need a different exercise that's properly difficult and you can scale in progression. There's no direct front delt work for HSPU. You could sinplify it a lot. Start with skill training for skills you're already decently close to. Then: - Dips - Pullups - Squats - Shoulder Press or Pike Pushups - Deadlift variation - Row variation That should already be plenty and take a decent amount of time with warm ups and proper rest

• that_arab_bomber_6·Sep 2, 3:18 PM

  I use lat pull downs cause i cant do a lot of pull ups maybe like 1 or 2 unassisted i quit training for about 6 months and lost some of my muscle i used to do about 10 unassisted. As for pushups i can do more than 20 and im thinking of down psuedo plance pushups and pike pushups for deltoid work then do some gym exercise for chest. If i started with a variation of pushups that target chest ill just do a gym exercise that targets shoulders mainly(front deltoid i suppose by over head press since i want to learn HSPU). As for legs im not reallt sure what i should do Cause i think 2 exercises for both quad and hamstrings is too much since i also want to implement nordic curls and rever nordics(assisted) and learn mobility to deep squat then move on to pistol squat progression,so is one per muscle good enough? Also is one core exercice for day of workout good?(Hollow body,L sit progression,hanging leg raises). And im not sure if i should isolate both triceps and biceps each day. Sorry for

• eduardgustavolaser_2·Sep 2, 6:00 PM

  If you can't do more than 1-2 unassisted pullups I'd do assisted pull ups. If you can do pseudo planche and pike pushups, it's also a good option for a main movement. 2 exercises each for legs will be too much if you don't split, I'd stick to basics like mentioned above to hit more muscle groups at once. Nordics and reverse nordics are cool, but won't help you that much on pistol squats and you aren't getting glutes or spinal erectors at all. One core exercise/skill is fine, I'd focus on the compounds before doing arm isolations. I'm using a 2 day split with 4 exercises each, no real isolations and got close to 2x BW pullup, pistols with weight added etc.

• that_arab_bomber_7·Sep 2, 6:52 PM

  Should isolate back or side delts cause i dont think they get much activation. or does back delts get activated in rows and pull ups well enough?

• eduardgustavolaser_3·Sep 2, 7:19 PM

  All depends on what you can realisticly fit into your weekly workouts while not losing focus on the main movements.

• that_arab_bomber_8·Sep 2, 7:24 PM

  If i can put them at the end like biceps and triceps isolation its no big deal i suppose its gonna 2 ex for chest,2 for back,1 quad 1 hamstring, 1 biceps and triceps, and 1 side delt And maybe 1 back delt. Basically 9 exercises in a day is that too much?

• eduardgustavolaser_4·Sep 5, 8:58 AM

  Most likely too much, but if you can do them all with proper intensity, recover from it between sessions and progress it's ok

• that_arab_bomber_9·Sep 5, 12:41 PM

  Ill mostly rest 2 mins between sets and 3 mins between each exercice then i rest a whole day between each workout session basically i workout on tuesday Thursday and saturday. Do you think i could manage or should i remove delt exercises?

• spirited_revenue__12·Sep 6, 11:17 PM

  Pick 1-2 skill priorities per block instead of trying to train every skill and every muscle at full priority. Start sessions with the skill or bodyweight movement while fresh, then use weights for repeatable strength and hypertrophy. Track the block by the main skill progressions and the key weighted lifts. I'd track the program in an app like GymSet. Keep isolation at the end, but one small-muscle exercise is usually enough when the full-body work is dense.