between sets and 60-90 sec between exercises), you Progress for next, more advanced move, of the exercise. Push yourself by trying to add 1 more rep and when you achieve like 3-4 sets x 6-8 reps(3x8-10 or 4圆-8, resting 90-120 sec. calisthenics- frank medranos plan Hi guys Im just wondering if any of you interested in Frank Medranos plan and actually bought his newest plan (Advanced Calisthenics - Superhuman Domination). Pick a routine that workouts all your musclegroups 2-3 times a week, with ~48 hours of rest and then set the reps and sets for 3-5 sets x 5-10 reps. The keys to success in this is to pick a way to workout and then follow it + Building your lifestyle around your training.Įat clean, train hard and sleep well or however that phase goes. There is no magic routine or special secret.
You can find all the info you need for free on the web.
All respect to frank medrano, but I bought his beginner program months ago and it was just 1 page with all the basic exercises then doing 4-5 sets x max reps. We do not frown on weights or barbells as another tool for training.
No advertising / Self-promotion policy in full rulesīodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight movements like the planche, one arm chin-ups, or single leg squats.Any post that does not conform may be removed with no warning. Provoke discussion (see the full guidelines for details).Please talk to a qualified therapist and/or a nutritionist. No body image posts or minor diet advice either. No medical, injury, or pain related posts (try /r/AskDocs or see a professional).Use the search, and read the FAQ and the /r/fitness FAQ before posting.Read the Frequently Asked Questions page! Posting Rules See the BWF Wiki for more programs Welcome to /r/bodyweightfitness! ? New to BWF but not new to fitness? Try the Recommended Routine (RR) I've done that before and it has never hindered my training.Total beginners should do our BWF Primer Routine!. Maybe it's because I stopped using creatine about 5 days ago, and I started intermediate fasting again. I was pretty bummed out about how bad I did. I had to use and elastic band to do even 1 muscle up by the end of that destroyer of a training set. Muscle ups: 2 sets, max reps, rest 120 sec.Archer pull ups: 4 sets, 8-12 reps each side, rest 30 sec.Windshield whipers(at this point I was dead!): 4 sets, 10-15 reps, rest 30 sec.Pull up holds: 4 sets, 10-15 reps, rest 30 sec.Front lever hold: 4 sets, max hold, rest 30 sec.He says lock out on all the workouts which means perform full range of motion. He prefers doing everything with a close hand grip because of the way it sculpts his body. High chin ups: 4 sets, 15-20 reps, rest 30 sec Hannibal suggests to stick to the first routine for at least 6 months to a year.
Muscle ups: 2 sets, 5 reps, rest 60 sec.Here is an example of the program, it's day 1 in week 1-4: Beginner Calisthenics SuperHuman Origins Frank Medrano TABLE OF CONTENTS 1. I was wondering if you think I should keep doing it and just use elastic bands/longer rest time or if I should find something else that's more at my level. View beginners-calisthenics-superhuman-origins.pdf from HSC MISC at Thomas Edison State College. Even on the second exercise I could only do 6 of 15 reps at the last set. I could follow along, though I have to cut maybe 1 of 4 workouts shorter because I just don't have enough time.īut this program was just impossible for me to do. I have already completed the beginners and intermediate programs from Frank Medrano, and it went alright. Today I started on Frank Medranos advanced calisthenics program, and I was a little surprised of how bad I did.Ī quick background of my abilities, right now I can do: Total beginners should do our BWF Primer Routine!