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low reps for bodyweight exercises

Posted: Mon Jun 02, 2014 3:06 am
by bodyartt
In weight lifting, low reps can go with heavy weights. But in bodyweight exercises, there is no weight aside from bodyweight. So if i can do only 5 regular dips, i add a backpack and do three. Just an example....point is, i make bodyweight exercise difficult enough to do only five or under five reps.

is my method efficient to create hypertrophy?

Re: low reps for bodyweight exercises

Posted: Thu Jun 05, 2014 9:07 pm
by C.O.
Then technically they arent body weight exercises any longer then right? Sounds like a good adaptation and definitely a way to capitalize on your at home workouts. I'll give the backpack weight technique tomorrow and I'll let you know how it goes.

-Dylan

Re: low reps for bodyweight exercises

Posted: Mon Oct 19, 2015 10:38 am
by Skeering
Dude, check out "The Naked Warrior" by Pavel. It will be EXACTLY what you need for this.

I'm not messing, go get that book.

Re: low reps for bodyweight exercises

Posted: Mon Oct 19, 2015 10:39 am
by Skeering
Dude, check out "The Naked Warrior" by Pavel. It will be EXACTLY what you need for this.

I'm not messing, go get that book.

Re: low reps for bodyweight exercises

Posted: Mon Oct 19, 2015 1:29 pm
by Eiji
Progression in calisthenics is making the movement harder.
Progressions would go something like this:
Band assisted dips>parallel bar dips>ring dips>Bulgarian ring dips/archer ring dips

Push-ups> archer push-ups > one arm push-ups > weighted one arm push-ups

Pull-ups > archer pull ups > assisted one arm pull-ups > one arm pull ups

BW squat > archer squat > pistol squat > pistol jump squat or weighted pistol squat

As you ca see adding weight also works but is not completely necessary. I like to do both.

Re: low reps for bodyweight exercises

Posted: Thu Oct 22, 2015 2:55 am
by Skeering
Eiji wrote:As you ca see adding weight also works but is not completely necessary. I like to do both.


Yeah I am looking forward to adding weight to my movements once I reach a certain level. I think kettlebells will work really well with pistol squats, leg raises, pull ups, bridges, calf raises, grip work. I'm still a long way off needing to add them though :lol: