S EE XXX OOOO OOOOO OOOOOO OOOOOOO OOOOOOOO OOOOOOOOO OOOOOOOOOO
Grayson Harris
SEMON DEMON
David Brown
>diamond pushups Move to the next pushup progression after you reach a certain rep count. Work up to one arm pushups. >2 minutes plank Planks aren't all that great, do a couple set of leg raises to failure or some shit instead.
Hunter Hall
No. Either do an upper/lower split or do a bro split. >t. strictly Calisthenics for 3years feel free to AMA
I actually can kek. Don't get cocky when you don't know me faggot
Xavier Ramirez
Post it, I legit want to see it, I'm at 205-210 and my max set for pullups is 32. I still can't 1 arm.
Ayden Diaz
>I N H A L E S SSSSSSSSSSSSSSSSSSSEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO_>murders family then commits suicide by cops
No. 1: >pull up 4-5 x RPE 5-10 Alternate this with horizontal rows every other session with the same set and RPE numbers. >decline push up x 4-5 x RPE 5-10 2: >pistol squat or explosive jump squat 4-5 x RPE 5-10 >single leg hip thrust 4-5 x RPE 5-10 >Nordic hamstring curls 3 x RPE 5-10 3: >20-60 min run at moderate intensity 4: >Rest 2 hours of running in one day is too much since you're not training for a distance running race. You are also missing hamstring work. I suggest switching pull ups for horizontal rows occasionally to work your traps and rear delts more.
He won't, even the autists doing 155 on pullups can't do one arms
Justin Watson
68kg. Max pull only 29 reps but I can do multiple 1 arms with ease. Get yourself gymnastic rings and set one lower than the other, only using 2 fingers for the upper ring (as support), and focus on pulling yourself up with 1arm. Do negatives and 90° 1arm holds.
If you got rings include an iron cross progression for those side delts. Add in skill training (skin the cat, front lever, handstand push ups, 1arm pull up, muscle up).
>legs Pistol squats Lunges (added weights)
Tldr. Focus on hypertrophy user. We only have our own body as weight so push up the volume
Blake Butler
Thanks I'll try that. Should I not run at all then?
Liam White
What's your body type? Any type of cardio would destroy my gains as I have a 9% bf build. Cardio is very good for your heart