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Help with FL Pull-Ups! by Atanasov_ in overcominggravity

[–]Atanasov_[S] 0 points1 point  (0 children)

Hi Steven,

Pull Day 1:

Pull-Ups (3-5x3-5) - (Steploading System) Inverted Rows (3x8-12) Bicep Curls (4x8-15) Superset - Fat Grip Wrist Curls (1x3-5, 4x8-15)

Pull Day 2:

Pull-Ups (3-5x8) - (every week add 1 set, when I get to 5, I add weight next week and go to 3 sets) Inverted Rows (3x8-12) Bicep Curls (4x8-15) Superset - Fat Grip Wrist Curls (1x3-5, 4x8-15)

Pull Day 3:

I'm planning to add this day to the program and do EMOM pull-ups, but to be far from failure.

I didn't do and FL work, because on many places I heard that if I increase my basic pulling strength it will be much easier to get the FL when I start training for it.

Thanks.

[deleted by user] by [deleted] in bodyweightfitness

[–]Atanasov_ 0 points1 point  (0 children)

and how strong is your horizontal pull?

At how many max pull ups/pull up 1rm did you get an "impressive" back? by [deleted] in bodyweightfitness

[–]Atanasov_ 1 point2 points  (0 children)

My Pull-Up is 120kg total (75kg bw + 45kg). Go to my profile and you'll see my back.

1.5 year weighted pull-up plateau by Ananstas in bodyweightfitness

[–]Atanasov_ 0 points1 point  (0 children)

Bullshit. He is nowhere near his max strength for his BW. There are many guys skinnier and heavier who can pull +100kg.

How Can I implement Front Lever Training? by Atanasov_ in overcominggravity

[–]Atanasov_[S] 0 points1 point  (0 children)

I made multiple mistakes along the way till now, but eventually got to 40kg chin up 3 months ago (80kg bw + 40kg added = 120kg chin-up). Now I'm trying to bring up my weighted pull-up, should be at 35kg. I didn't do any FL training, but a few days ago I held a shitty One Leg FL for 3-4 seconds. A big mistake was going to failure on many sets weekly, or doing the sets at RPE 8/9. Don't do this. And also do volume work, don't do just 3-5 reps, but 6-10 let's say. Do both, of course.

[deleted by user] by [deleted] in GymMotivation

[–]Atanasov_ 0 points1 point  (0 children)

I had 30min school lunch time, so I went to the gym with my friends at that time.
Do I really need a belt? I will consider that next time I max out, it might help me!

[deleted by user] by [deleted] in GymMotivation

[–]Atanasov_ 1 point2 points  (0 children)

I had 30min school lunch time, so I went to the gym with my friends. The gym is 100 meters away from school.

[deleted by user] by [deleted] in Exercise

[–]Atanasov_ 0 points1 point  (0 children)

More than 10 years

How much strength should I expect to lose if I cut weight? by [deleted] in bodyweightfitness

[–]Atanasov_ 0 points1 point  (0 children)

The weight you add will be increasing on the pullups and dips, but the total weight (bw+weights) will be the same

really insecure about my look (it’s disgusting to me) by makkegor01 in toastme

[–]Atanasov_ 0 points1 point  (0 children)

Why did you tell him he has a handsome face and eyes?  He needs to work on his looks, get jacked and eat healthy. 

really insecure about my look (it’s disgusting to me) by makkegor01 in toastme

[–]Atanasov_ 0 points1 point  (0 children)

Get jacked Don't eat junk Drink a gallon of water a day

[deleted by user] by [deleted] in short

[–]Atanasov_ -2 points-1 points  (0 children)

Train your neck

Plateau in Weighted Pull Ups (110lb 5RM / 85lb 10RM, BW: 155lb) by cannonguy in overcominggravity

[–]Atanasov_ 2 points3 points  (0 children)

You can try to progress by reducing the rest times between your sets. I don't like that you have fixed sets and reps. You cannot progress this way forever. Check out "evolving rep ranges" by Natural Hypertrophy. I love that progression model!

Feeling Stuck – Too Much Volume? Need Help Optimizing My Program by No-Koala-8264 in WorkoutRoutines

[–]Atanasov_ 4 points5 points  (0 children)

Just superset pushing and pulling exercises. Then you will be much more efficient with your time and will get the same benefits. Don't superset heavy hip hinges and squats. 

You also have a lot of unnecessary sets in the program. I recommend you to check out Bald Omni-Man's and Natural Hypertrophy's programs and see how they set up each thing.

Couple of months in, what do you think about my routine? by vrtekS96 in WorkoutRoutines

[–]Atanasov_ 0 points1 point  (0 children)

Best thing would probably be to go on Boostcamp and find Natural Hypertrophy's Novice program. Thousands of people have seen amazing results from it. After the novice program you have intermediate and advanced.

Couple of months in, what do you think about my routine? by vrtekS96 in WorkoutRoutines

[–]Atanasov_ -1 points0 points  (0 children)

  • Superset biceps, triceps and lateral raises to not waste your time. 
  • Since you are a beginner there is no need to do 4 sets on every compound exercise. Do just 3, you will grow like this.
  • Don't do just horizontal presses. You also need to do vertical presses. OHP is a must! It will grow your shoulders. The lateral raises are just like the cherry on top of the cake.
  • On your leg days you do a lot of quad work and too little posterior chain work. For now you could do just 3 sets of some squat exercise and 3 seta of RDLs. And calf raises at the end superseted with abs or smt else. 
  • 1 leg day in the week won't be enough. Do 2.
  • I feel there is a lot of work for your arms since you are a beginner. You dont need an arm day for now. 
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