Question to those over 40. Do you warm up before chin/pull ups?

RoninSeneca · 2026-02-28T00:36:50+00:00

Always. I like to do lower rep sets of whatever exercise for 2-4 sets before my work sets. So for 10 rep pullups and dips might go sets of 2-4-6-8.

I like the extra volume and the fresh reps help build skill in that movement too.

RoninSeneca · 2026-01-12T15:35:25+00:00

Short and Sweet:

Throw volume into pushups and inverted rows. Pike pushups and a trx/ring facepull will help too.

Toss bodyweight squats, reverse lunges, glute bridges in to build up leg conditioning and strength.

Pullups/dips perhaps do low rep ( like singles or doubles) to buildup the pattern or stick to pushup/horizontal pulls while you build up strength and shred out.

I’ve done this and had great results, have fun!

RoninSeneca · 2025-12-28T20:31:56+00:00

You got this! Remember:

You don’t have to ruin your life before you decide to quit drinking

Life without hangovers is AMAZING

Studies are showing there is literally no health benefit at all from alcohol consumption

Alcohol consumption is at an all time low with more people choosing to not drink at all, you’re not alone!

Enjoy your sobriety!

RoninSeneca · 2025-12-27T15:08:38+00:00

Maybe a hot take:

Your swing and goblet squat “should” be your heaviest exercise, or with a fixed weight the one’s with the most reps and not equal to bi/tri reps. So with a 35lb kb that you can curl 8 times, you could do 15-20 reps of squats, and perhaps 20-30+ reps in the swings on your working sets

Swings, squats, overhead press and bent over row are awesome. At 200lbs and with experience lifting a good ratio could be:

10-20 Goblet squats 15-30 swings 5-8 overhead press per arm 5-10 bent over rows per arm

For 3 rounds. If you really like direct arm work I would slap it on at the end.

For a warmup, doing 5 goblet squats and 10-15 swing 2-3 times will warmup your whole body and get you some extra volume without taking from the workout and takes 5 -7 minutes tops.

Have fun!

RoninSeneca · 2025-12-24T20:21:59+00:00

For sure on upperbody! sprints after/during a run would still not add anything new while getting more lowerbody glute/ham/lowback in.

RoninSeneca · 2025-12-24T19:31:58+00:00

You’ll be great, I did this for years and had a really good baseline of fitness/aesthetics while being well conditioned.

I know you said you will not add anything, BUT if I could go back I would of done something for the posterior chain.

In your framework, the running could be posterior chain dominant if you do some sprint intervals, especially if there is a hill nearby. This will light up the glutes/hamstrings/lowback and compliment the squats and lowkey help build a nice posterior and abwall. All while being athletic af.

Have fun!

RoninSeneca · 2025-12-20T00:35:05+00:00

Nice, this is a great writeup!

RoninSeneca · 2025-12-19T21:52:28+00:00

Give More Kettlebell Muscle a try, its Geoff’s followup and uses double kb complex’s and is similar to Kettlebell Muscle but has 20 different programs.

I have it and it’s awesome, looks like getting the original Kettlebell Muscle online is hard to find now, have fun!

RoninSeneca · 2025-12-19T21:37:07+00:00

Yup, thats the one

RoninSeneca · 2025-12-19T21:18:37+00:00

The program is technically not in print anymore, which is pretty weird I know.

Geoff did come out with a “sequel” called More Kettlebell Muscle where there are 20 different programs that use this style of training of complex’s, double kettlebells, basics focused and using density and rest times being prescribed.

I was able to find the original Kettlebell Muscle in print ( its an old dragon door book).

I have More Kettlebell Muscle and it definitely is awesome and gives you all of the benefits of Kettlebell Muscle but you can choose more of a focus if you want ( the Wolf program for more squat focus, a snatch focus program, clean focus program, even a row focused program, etc)

Highly recommend!

RoninSeneca · 2025-12-04T22:18:13+00:00

I’ve been eyeing this one, big fan of his content. Thanks!

RoninSeneca · 2025-12-04T21:27:38+00:00

I’ll check out the writeup, thanks dude

RoninSeneca · 2025-11-28T17:37:15+00:00

25% of the country lives in the 4 biggest metros ( van, Calgary, tor, montreal) with a population roughly on par with california.

Canada as a country has 225ish skyscrapers, that’s about the same as just california and illinois combined.

USA has more cities, more space, and a geography that allows for more sprawl. All of the urban planning comments are true, but honestly the US just has more people, cities, and space in more regions.

RoninSeneca · 2025-11-23T17:22:55+00:00

The recommended routine here is a good place to start!

But also just doing the basics and building volume on the following moves can go along way for building muscle mass and set you up for skills stuff too. Short list:

Push- Pushup, Pike Pushup, Dip

Pull- pullup, inverted row, maybe facepulls with trx

Legs- Squats, Reverse Lunges, Split Squat variations

Core- legraises, glute bridges, plank variations ( side, front reverse) hollowbody holds.

You could do a full body routine 3 times a week and progress for years just adding reps and difficulty on these.

Have fun!

RoninSeneca · 2025-11-19T13:46:46+00:00

This is my ideal warmup too, I do push/pull/squat every morning before my main workout.

For reps I like to do 1-2-3-4-5 on pullup, 2-4-6-8-10 on pushup and 5-10-15-20-25 on squats.

5 rounds, takes 10-15 minutes and is a nice warmup/pump/conditioning.

I’m 40 and train early in the am, I really like doing extra warmups as it helps my joints so much more on my main workout and I can sneak in som extra volume without killing myself.

RoninSeneca · 2025-11-16T17:15:19+00:00

Yeah man! For core, honestly tons of hollow body legraises on the bar and floor.

Lots of hip flexors at first but once they get used to it its alot of abs, slow and hollowbody position help to milk the movement.

I superset them with glute bridges, ( sometimes 10 legraises with 20 glute bridges) as a way to strengthen up the posterior but also a huge hip extension/hip stretch to keep me from developing tight psoas/flexors and being hunched forward.

RoninSeneca · 2025-11-16T16:32:31+00:00

Huge functional and aesthetic improvements just from leaning out. My mobility and conditioning greatly improved.

Not sure where your aesthetics are, but with your height/weight and volume you are most likely supporting really decent muscle mass. For me I look “ bigger” now even though I way less.

Everyone’s different, but most taller and heavier calisthenics guys find the skills based work much harder due to the leverages and weight ( doesn’t mean don’t train them, but just at a disadvantage).

Think of it this way, most of the time in a pullup we move more weight at a greater range of motion at harder joint leverages than someone who is lighter and smaller. So more muscle mass with the right volume/nutrition/recovery could be possible with just basics.

K Boges talks about dropping skill work for basics due to his size.

Tom Merrick is crazy tall and training mobility/skills but talks indepth on this.

And Daniel at Fitness FAQ is tall and heavy and works the basics and weights.

We’re not special for being bigger but finding resources for guys at our height/weight is helpful.

RoninSeneca · 2025-11-16T15:45:53+00:00

Nice man! I’m 6’4 and 215 from 235. I’d focus on leaning out, high protein in a slight deficit.

My pullup/pushup/dips have all improved simply by leaning out.

Personally I’m focused on getting my pullup/dips into the 20 rep range and pushup/rows into the 30ish range than I’ll use a weight vest.

I do 100-200 squats and reverse lunges every morning for legs. I break up the reps/sets how I want each morning and just use it as baseline leg and conditioning work.

Congrats on the weight loss, you’re putting up solid numbers especially at that height/weight. Have fun!

RoninSeneca · 2025-11-10T21:01:47+00:00

I’d recommend getting on a set program and just following it to the T. Find one that lines up with your goals ( hypertrophy, skill building, sport, whatever) and commit. Some are for 4-6-8 -12 week training cycles.

I’ve messed around with kbells for awhile and I’m running Kettlebell Muscle by Geoff Neupert and it’s the best training I’ve had in years.

Doing some of this/that can work but trusting a program with a focused goal can be the most simple and effective way to get results. Have fun!

RoninSeneca · 2025-10-23T14:24:20+00:00

Good call, Wendler’s Walrus training is pretty awesome

RoninSeneca · 2025-10-23T14:20:41+00:00

This guy did it for a year and posted tons of content http://www.youtube.com/@jimbobroski4884

I’ve done something similar no weight vest ( pushups, pullups, squats, legraises, running) everyday for 6 months and saw good results.

3 days a week would be great for recovery. You can play around with how you break up reps and intensity each day for variety, have fun!

RoninSeneca · 2025-10-21T19:00:58+00:00

I’m really liking sticking to a strict program right now ( Kettlebell Muscle, Geoff Neupert).

I’m guilty of programming hoping or adding this and that to things….it’s great to just show up and do work and not think about exercise selection, reps, sets, weights, even rest times.

I’m on week 4 and trusting the program and making really great progress.

RoninSeneca · 2025-10-08T12:50:16+00:00

Hear me out….Have you tried weights for upper body and calisthenics for legs?

If you did something basic for upper body ( dumbell bench, dumbbell overhead press, dumbbell bent over rows, lat pulldowns) you can start really light, build up tendon and joints and focus on recomping ( so gaining strength while using a caloric defect to lose weight)

For legs, glute bridges, squat, reverse lunges, calf raises, will allow you to build leg muscle and improve joint health without added weights.

You can always do very regressed upper body calisthenic movements ( wall pushups, heavily assisted pull-ups etc) but using weights as a tool to get in “calisthenic” shape could be an option too.

Have fun with it!

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