I have a lot of strength and flexibility routines on my website. Some are free. Some are not free. They may seem similar or overlapping, but they're quite different. So... I will try my best at clarifying what is good for who! … [Read more...] about Which training routine is right for YOU?
Many bodyweight exercises are often too difficult to simply start practicing the full version from the get go. Before you get to the final expression of the move, you will often have to practice easier variations that help you progress up to it. In this article we're going to explore all the valid and creative ways you could make exercises easier or more difficult to help you reach your goals! 1. If you can't even do one rep of something (like a pull up), then do negative/eccentrics! Working … [Read more...] about How to make any bodyweight exercise more or less difficult
Gymnastic rings are very easy to setup and to help those who are new at it, I made this video so you'll immediately get the hang of it. https://www.youtube.com/watch?v=MbhFOBoS1J8 Here's the synopsis: Wooden rings are nicer than plastic rings. Choose a sturdy pull up bar, monkey bars at playgrounds, metal railings above balconies or stairs work well, tree branches, etc. The higher up, the better, but if it's low you could still do tons of things on them. Setup Tip: Throw the buckle … [Read more...] about How to Setup Gymnastic Rings
Here's an awesome exercise to help build strength in the transition section of the muscle up on the rings! It's what helped me master it and I'm so glad to finally share it with you! https://www.youtube.com/watch?v=47FZV6GZK70 Remember, you need a strong foundation before trying this such as... Below the Rings: False Grip Dead Hang and False Grip Pull Ups Above the Rings: Support Holds and Deep Dips on the Rings More to come about those intricacies soon! … [Read more...] about How to Build Strength in the Transition Section of the Muscle Up on the Rings
https://www.youtube.com/watch?v=2FZ9t2vl1kc Over a year ago, I hurt my elbow due to failed attempts at muscle ups. Turns out, you can't just "muscle" your way through a muscle up if you don't have the muscle to do it, otherwise you'll just hurt yourself if you keep trying, like I did. I ended up healing my elbow, and in a way it was a blessing because it forced me to slow things down and implement smarter programming. I also wrote a blog post on how I healed it, so hopefully it's helping … [Read more...] about My first slow, strict muscle up, ever!
Well, I did it, I made another video, as promised. This one is on how to massage your own forearms. The great thing about this technique is you don't need any equipment. You don't need a lacrosse ball, tennis ball, barbell, stick, or anything! You just use your knee and shin! Enjoy! https://www.youtube.com/watch?v=St5P5i6L1NY&feature=youtu.be Supplemental info: Spend at least a minute on each arm. You'll find that as you keep working the area, you will find really tight bundles or … [Read more...] about Self Massage Your Forearms with Antranik
"If you think adventure is dangerous, try routine. It is lethal." Paulo Coelho When I first started following my bodyweight training routine, it felt very raw and empowering because it was mostly centered around building strength. And because it was new, it was very fun and exciting, too! As a result of many months of hard work, I am now the strongest (and most flexible) I've ever been in my life and am able to do many things I couldn't do before. (Read: muscle ups, handstand push ups, one … [Read more...] about Play and Variety is the Spice of Life
If you expect to do anything on the still rings, even the simplest dips, then you must have a steady support hold. This is your foundation. Step 1: Support Hold on the Parallel Bars Tighten up every body part starting from your feet and up to your head: Feet together and pointed Inner thighs together Butt flexed Arms are straight (not bending; not hyperextending) Shoulders down away from the ears (just like the L-sit!) Step 2: Support Hold on the Rings in Neutral … [Read more...] about Progressions for the RTO Support Hold
Many bodyweight exercises are often too difficult to simply start practicing the full version from the get go. Before you get to the final expression of the move, you will often have to practice easier variations, called progression exercises. In this article we're going to explore all the ways you could modify static exercises. These include but are not limited to the front lever, back lever, planche and L-sit. Progression exercises for static/isometric holds As ones legs extend away from the … [Read more...] about Progression exercises for static / isometric holds
Note: The lingo here is predominantly intended for body-weight exercise enthusiasts and/or gymnasts. If you only do strength training in a traditional gym with barbells and weights, you probably don't work on static-holds so a lot of this may seem unfamiliar to you. You could familiarize yourself with bodyweight exercises in my bodyweight training routine and the concept of progressions here. The need to curtail progressive overload for static positions When it comes to strength training, … [Read more...] about How to Implement a Steady State Training Cycle