Thanks man! I always blame it on me small legs lol:P.
Thanks man! I always blame it on me small legs lol:P.
DAAAAAAAAAMN! Freakin awesome man! Do you do gymnastics?
Very inspiring! Good to show how to build-up on doing the planche. Can't wait to show my boys! They will have fun trying this out.
On a side note, if not already, you should be in bodybuilding competitions.
I agree @Hawk_Given, I am pushing @kevinkoprol to keep doing more!!!
Hey Scott! Nice workout. Goku would be proud. In response to what you said about what the point is in having all this muscle and not being to control your bodyweight, I totally agree with you. My goal is to have a physique like yours, but I also want incorporate other activities like muay thai into my routine one day. Anyways, I recommend you check out Rob Riches' series of videos on Muscle & Fitness UK entitled "Nice body, what can you do with it?" There, Rob tries a whole bunch of different activities like boxing, muay thai, freerunning, crossfit, syncronized swimming, beach bootcamp, powerbuilding, etc. Those videos are awesome. You should check out those videos if you're looking for ideas to add an activity or change a routine. #SuperSaiyansTrainHarder
Glad to see you share in my passion and that sounds like a great series by Rob! I will have to check it out. I am getting pretty good at my front lever... Just takes time!!
#supersaiyanstrainharder
Damn right!
Since this is my first post: Hi to all of You! =)
And hey Scott, I've been watching you videos for quite a while now :), I had totally forgotten I registered to your site as well .
I just have a quick question about this topic:
I go to the gym 4 times a week (Back; Chest/Biceps; Shoulders/Triceps; Legs) and I'd love to work up to some advanced movements like this. The problem is I don't know how to incorporate those in to my routine. I can't really incorporate movements like this directly in or before my training; doing this on my off days at home would be optimal.
But that probably wouldn't be to beneficial for my recovery... do you guys have any advice for me? It would really be appreciated =)
haha oh no man! But glad you remembered and came back!
Let's do this. Post for me your routine below. The exercises you do on which days and then I can see about inplementing more advanced movements! #HTH
Yeah me too!
Thanks for the quick reply!
Ok so here it goes:
Quads & Hamstrings | Tuesday | |
Quads | ||
Exercise | Sets | Reps |
Squat - Power | 4 | 3 to 5 |
Leg Press - Muscle | 2 – 3 | 6 to 12 |
Front Squad - Muscle | 2 – 3 | 6 to 12 |
Leg Press – Drop | 1 | 12 |
Hamstrings | ||
Lunges | 2 – 3 | 10 |
Leg Curl (1Leg)-Muscle | 2 – 3 | 6 to 12 |
Leg Curl – Drop | 1 | 12 |
Chest & Biceps | Monday | |
Chest | ||
Exercise | Sets | Reps |
Bench Press- Power | 4 | 3 to 5 |
Incline DB Press - Muscle | 2 – 3 | 6 to 12 |
DB Flys – Muscle | 2 – 3 | 6 to 12 |
DB Underhand / Upper Crossover – Drop |
2 | 12 |
Biceps | ||
Exercise | Sets | Reps |
Pinwheel Curls - Power | 2 | 3 to 5 |
Standing Barbell Curl - Muscle | 2 – 3 | 6 to 12 |
Preacher Curl – Drop | 1 – 2 | 10 – 12 |
Shoulder & Triceps | Thursday | |
Shoulder | ||
Exercise | Sets | Reps |
Seated Barbell Press - Power | 4 | 3 to 5 |
Seated Arnold Press - Muscle | 2 – 3 | 6 to 12 |
Barbell Front Raises – Muscle | 2 – 3 | 6 to 12 |
DB Lateral Raises – Drop | 2 | 10 |
Triceps | ||
Exercise | Sets | Reps |
Closegrip Bench Press - Power | 2 | 3 to 5 |
Seated French Press - Muscle | 2 | 6 to 12 |
DB Skullcrushers - Muscle | 2 | 6 to 12 |
Push Down – Drop | 1 | 10 |
Back, Calves & Abs | Friday | |
Back | ||
Exercise | Sets | Reps |
Rack Pulls - Power | 2 – 4 | 3 to 5 |
W. Pullups - Muscle | 2 – 3 | 6 to 12 |
Barbell/T-Bar Rows - Muscle | 2 – 3 | 6 to 12 |
EZ Upright Row | 2 – 3 | 6 to 12 |
Upright Row Machine – Drop | 1 | 12 |
Straight Arm Pull-D | 2 | 6 to 12 |
Calves | ||
Standing Calf Raise – Muscle | 2 – 3 | 10 to 15 |
Leg Press Calf Raises – Burn | 2 | 40 |
Abs | ||
Leg Raises | 3 | 10 to 15 |
(I hope the formating is ok?)
So this is my routine, I change up some of the "Muscle" Excersises every now and then.
I always wanted to be able to do things like the planche, flag, handstand on the bar :)
I'm gonna implement the pistol squat on my leg days, and by that I mean working up to being able to do a pistol squat :D.
But I'm really lost on how to implement most of those calisthenics in this plan ....
Or if it would be too much to do them on my off days since it involves a lot of muscles that need to recover...
Yeah me too!
Thanks for the quick reply!
Ok so here it goes:
Quads & Hamstrings Tuesday Quads Exercise Sets Reps Squat - Power 4 3 to 5 Leg Press - Muscle 2 – 3 6 to 12 Front Squad - Muscle 2 – 3 6 to 12 Leg Press – Drop 1 12 Hamstrings Lunges 2 – 3 10 Leg Curl (1Leg)-Muscle 2 – 3 6 to 12 Leg Curl – Drop 1 12 Chest & Biceps Monday Chest Exercise Sets Reps Bench Press- Power 4 3 to 5 Incline DB Press - Muscle 2 – 3 6 to 12 DB Flys – Muscle 2 – 3 6 to 12 DB Underhand / Upper Crossover
– Drop2 12 Biceps Exercise Sets Reps Pinwheel Curls - Power 2 3 to 5 Standing Barbell Curl - Muscle 2 – 3 6 to 12 Preacher Curl – Drop 1 – 2 10 – 12 Shoulder & Triceps Thursday Shoulder Exercise Sets Reps Seated Barbell Press - Power 4 3 to 5 Seated Arnold Press - Muscle 2 – 3 6 to 12 Barbell Front Raises – Muscle 2 – 3 6 to 12 DB Lateral Raises – Drop 2 10 Triceps Exercise Sets Reps Closegrip Bench Press - Power 2 3 to 5 Seated French Press - Muscle 2 6 to 12 DB Skullcrushers - Muscle 2 6 to 12 Push Down – Drop 1 10 Back, Calves & Abs Friday Back Exercise Sets Reps Rack Pulls - Power 2 – 4 3 to 5 W. Pullups - Muscle 2 – 3 6 to 12 Barbell/T-Bar Rows - Muscle 2 – 3 6 to 12 EZ Upright Row 2 – 3 6 to 12 Upright Row Machine – Drop 1 12 Straight Arm Pull-D 2 6 to 12 Calves Standing Calf Raise – Muscle 2 – 3 10 to 15 Leg Press Calf Raises – Burn 2 40 Abs Leg Raises 3 10 to 15
(I hope the formating is ok?)
So this is my routine, I change up some of the "Muscle" Excersises every now and then.
I always wanted to be able to do things like the planche, flag, handstand on the bar :)I'm gonna implement the pistol squat on my leg days, and by that I mean working up to being able to do a pistol squat :D.
But I'm really lost on how to implement most of those calisthenics in this plan ....
So are you not able to lift on Wednesday, Saturday, or Sunday?
Also, why only one abdominal exercise?
Well it always depends on the week I guess this is adjusted if needed. Also right now I'm on semesterbreak so I got a lot of time ;)
I'd love to train those calisthenics on my "off" days! I'm just concerned it would hinder my recovery..
Oh don't worry that's just my gym plan I do Abs 3 times a week (only one time in the gym) ;) Should've mentioned that.
Hey there kevin... remember what I tell you that I'll let you know after I tried this? Damn dude I almost break my wrist, my shoulder and back are kinda shaking.. and I almost fall to the floor. Its really tough training... but its challenge me more to try something new for a change. It would be so nice if you can share a video showing some step by step or basic technique to this kind of training. If you do.. it would be an honor to try out this kind stuff.
AHAHHAHAHA I already tried this out captain, love that up side down stuff and that hanging sit postion... great for the core. Oh I'm sorry for the term.. I don't know how do you call that stuff.
I think ill make a video of a basic exercise(or exercises) to help strengthening yourself for this kind of stuff:P. I don't know if scott already has made a video about this move? I call it the vacuumcleaner pushup haha. I'll be making the video this week.
I am anxious to see that man!! Send soon!!!