ストリートワークアウト, 全身, ボディウェイト
We already have a lot of workouts. But many people do not know how to plan them properly. There are training programs that help you achieve some goals. But they are for the gym, or are made for one exercise. But the most of users - street athletes who want to grow in a complex way. It's time to make a training program that will take away all these problems.
All that you need is a pull-up bar and parallel bars. The program is designed to constantly shock your muscles and not let them to be prepared to the next routine. You will train 3 times a week. On the first day you will train your back and biceps, the second day - triceps, chest and shoulders, the third day - legs and abs. Choose the days that are most suitable for you. Usually it is Monday, Wednesday and Friday.
What to start with
You need to start the program from a place that matches your fitness level. There are 3 levels (beginner, medium, hard) for 3 weeks each:
10 - 20 pull-ups - day 1
21 - 25 pull-ups- day 22
26 pull-ups and more - day 43
You need to go to the next level if you fully perform the current level training.
Large numbers
If you see large numbers in the program, for example 30 muscle ups, do not be scared. It is not necessary to do all of them in one set. Do as much as you can, rest and continue until the sum of the required number is reached.
Pyramids
The program has pyramids for some exercises. For example, pullups: 1, 2, 3, 4, 5, ...., 13, 14. Start the pyramid with one repetition, the next approach has two repetitions, the next has three. Continue in this fashion until you miss a approach. (e.g. your last approach was five, your next approach would be six, but you could only do four. You missed a approach). End the pyramid and go on to the next exercise. As the program progresses, your progress in the pyramids will grow.
The reverse pyramids works a bit differently. For example, dips: 30, 27, 24, 21, ..., 6, 3. Here it is important to choose the right approach from which to start. Make 80% of your maximum in the first approach. The closest less approach from the pyramid can be considered your first approach. The following approach is done according to the pyramid. For example, you did in the first approach 26 reps. So the first approach from the reduced pyramid can be considered 24. In the following approach, do 21.
It is very good to do workouts with a partner. Then you can perform a pyramid in turn.
Conclusion
The program is just an approximate plan that will lead you to success. Therefore, always take care of your feeling. There is no goal here to do all the repetitions. You can do less, you can do more. The main thing is to do your maximum (of course wisely). You can save your approaches and see progress compared to the previous training session.
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