Eiji wrote:Adding volume is very important for progress, hypertrophy, and increasing your work capacity.
I look at the amount of work done during your workouts and really cannot grasp how they could produce anything more than a minimal stimulus for change. Which could be why in the year of working out you really haven't added much muscle.
I do add volume. Last week I did 10 assisted pistols, today it was 30, next week it'll be 40, then I'll go for 80 before trying a harder exercise, however many weeks that takes. Have you ever read convict conditioning? It's the approach I use. I have read Pavel's also, but I don't like it as much. Hannibal for King seems a little unfounded to me personally.
I actually have my one year transformation pics here if you'd like to see? I think I gained at least 10lbs of muscle, but it's hard to say
The biggest difference was my back, but that's not surprising for a calisthenics dude.Resistance Day
Clapping Push Ups: 3, 3
Uneven Pull ups: 8,8 7,6(+1)
Block Jumps: 1x6
Assisted pistols (with two chairs): 10,10 5,5
Straight Half Calf Raises: 55, 55, 55, 55
Got one extra rep on pull ups this week! Although I'm a bit worried about becoming a "rep chaser" to be honest. Progression is two sets of 9, so I'm not too far off. I really need to make sure form is perfect, but it's so hard on these unilateral pull ups. I'll be working on these for many a month I think, especially considering the next step only uses one arm :p
I can feel my legs responding to this exercise, and so far my knees and feet are healthy and strong. Since I've had issues with my legs this year I am going slow here. I'll go for 10, 10 next week and then 20, 20 before I try a harder exercise.