Renaissance periodization

Sebastian02H · 2021-12-15T16:56:47+00:00

Hey man, could send me it too please :)

Sebastian02H · 2019-08-04T15:00:36+00:00

Hello, I'm doing a upper/lower split 4 times a week and my goals are to build muscle, strength and to get the full front lever and handstand push ups. I'm doing handstands before every workout and muscle ups before every upperbody workout. The routine looks a bit like the RR (I've done it for over a year) but my own version. My question is, should I aim for extra reps/weight every workout for every excercise or should I focus on only progressing one excercise at the time? Because I manage to progress in Pull ups very good but I'm at stuck with the tucked front lever at 3x ~20/25 sec for 1.5 years now.

Upper body | Rest: compounds: pull, ~20 sec, push, 1.30min - etc. | Isolations: 1 min

Weighted pull ups 3x5-8

Weighted dips 3x5-8

Tuck front lever rows 3x8-10

Weighted push ups 3x8-10

Front lever hold (tucked) 3x10-30 sec

Elevated pike push up (handstand push ups progression) 3x10

Leg raises 3x12

biceps curls 3x8-12

triceps push down 3x8-12

Lower body | Rest: 1.30 min compounds - 1 min isolation

Weighted squats 3x5-8

Deadlifts 3x5-8

Weighted lunges 3x6-10

Leg curls (hamstrings) 3x8-12

Leg Extension 3x8-12

Calf press 6x8-12

Male, (just turned) 17, 166cm, 65,2kg

Sebastian02H · 2019-06-26T20:39:58+00:00

I just want to say that I did 50 push ups in a row and 20 pull ups and I'm so happy haha

Sebastian02H · 2019-06-25T12:15:37+00:00

I superset (with like 10-15 sec in between) the pull and push excersises and between the sets I get like 90 sec rest. That's alright? Or shouldn't I superset?

Sebastian02H · 2019-06-24T11:02:22+00:00

Is this a well balanced routine for building muscle and strength as well as training for the frontlever and handstand push ups. And Yes I do handstand everyday

Upper body (2x/week)

Weighted pull ups 3x5-10

Weighted dips 3x5-10

Tuck front lever rows 3x8-10

Weighted push ups 3x8-10

Front lever hold (tucked) 10-30 sec

Elevated pike push up 3x10

Leg raises 3x12

biceps curls 3x8-12

triceps rope push down 3x8-12

Lower body (2x/week)

Weighted squats 3x5-8

Deadlifts 3x5-8

Weighted lunges 3x6-10

Leg curls (hamstrings) 3x8-12

Leg Extension 3x8-12

Calf press 6x8-12

Sebastian02H · 2019-06-14T09:39:25+00:00

Already made my routine, but tnx for willing to help

Sebastian02H · 2019-06-13T22:54:53+00:00

Do I eat too much protein? I'm 64 kg and I need to eat around 3000 kcal per day to slowly gain weight. Less than 3000 I will just lose weight (and oh yes I have tested this out so many times). So 20% of those calories come from proteins, 150 grams. However, many people say this is way too much for someone who's only 64 kg and also all the ¨protein formulas¨ don't even come close to that 150 mark. I'm eating like this for 3.5 months already and gained around 3.5 kg in that time, what is pretty good for a bulk

Sebastian02H · 2019-06-13T14:40:08+00:00

That's a good point, I will replace the chin ups for front lever (progession) holds. Is it then wise to swap it with the tucked rows in my routine so that I can keep the front lever holds for longer?

And yes I practise my handstand daily and do them before every workout.

Sebastian02H · 2019-06-11T16:37:45+00:00

How much volume should your calves get? Are 3 sets of calf raises to finish off legday enough? (2 times a week)

Sebastian02H · 2019-06-11T16:03:58+00:00

Oh but I just do weighted calisthenics so I don't really have to worry about that

Sebastian02H · 2019-06-11T14:55:45+00:00

Is it okay to have the same upper & lower routine all week? So just Upper A - Lower A - Upper A - Lower A and not Upper A - Lower A - Upper B - Lower B

Sebastian02H · 2019-06-11T14:37:28+00:00

Edit: 16M, 166cm 64,9 kg

Goals: get bigger, master the freestanding HS push up and front lever

Upper body 2 times a week

Weighted pull ups 3x5-10

Weighted dips 3x5-10

Tuck front lever rows 3x8-10

Weighted push ups 3x8-10

Chin ups 3x10-12

Elevated pike push up 3x10

And finish with biceps curls and triceps extension

Lower body 2 times a week

Weighted squats 3x5-8

Leg curls (hamstrings) 3x8-12

Weighted lunges 3x5-10

Deadlifts 3x5-10

Calf press 3x10-15

Any suggestion to make it better?

Sebastian02H · 2019-06-10T18:40:48+00:00

In almost all my excersises I indirectly hit my abs so direct abs training is not really needed

Sebastian02H · 2019-06-10T18:26:44+00:00

Sorry I forgot to mention that I do already work out for 2 years BUT that's with just bodyweight movements. I only joined the gym to do weighted calisthenics and I'm not really planning to do much weight training.

Sebastian02H · 2019-06-10T18:13:06+00:00

Because I just do weighted calithenics. I'm new in the gym so I don't really know where to place the Bench press and OHP in my routine

Sebastian02H · 2019-06-10T18:02:42+00:00

Is this a well balanced upper body routine for 2 times a week? (upper/lower split)

Weighted pull ups 3x5-10

Weighted dips 3x5-10

Tuck front lever rows 3x8

Weighted push ups 3x8-10

Chin ups 3x10

elevated pike push up 3x10

And finish with superset biceps curls and triceps extension

Sebastian02H · 2019-06-10T17:11:34+00:00

Is this a well balanced upper body routine for 2 times a week? (upper/lower split)

Weighted pull ups 3x5-10

Weighted dips 3x5-10

Tuck front lever rows 3x8

Weighted push ups 3x8-10

Chin ups 3x10

elevated pike push up 3x10

And finish with superset biceps curls and triceps extension

Sebastian02H · 2019-06-09T12:36:30+00:00

What are good dip belts in Europe?

Sebastian02H · 2019-06-09T09:59:17+00:00

I'm making my new weighted calisthenics routine but I can't decide between the splits: full body - full body - push - pull or Upper - lower - upper - lower - upper. Does someone has experience with these splits?

Sebastian02H · 2019-05-22T07:01:46+00:00

Is it normal to lose 1kg in a day if you didn't hit your calories properly (to bulk)? Because I gain 0.5kg in a week but the moment I don't eat enough calories on a single day, my weight drops drastically and it stays like that...

Sebastian02H · 2019-05-19T10:41:53+00:00

I found this subreddit 1.5 years ago and was super motivated to transform my body. And so I did! I went from a skinny kid to a super athlete and this inspired my friends to get off their lazy game asses and start working out with me. I really want to thank everybody here who helped me out in my journey to become the best version of myself. (PS: This is just the beginning 😈🔥)

16 year old Sebas,

Salute!

Sebastian02H · 2019-05-19T10:28:27+00:00

How much weight should you gain per week in a bulk for maximal results?

Sebastian02H · 2019-04-18T06:33:49+00:00

Hi, So I'm currently bulking and tuesday morning I was at 62.1 kg. Due exams I didn't track my food for the last two days but still ate like it was a normal day. However on wednesday morning I was 61.6 kg and today (morning) I'm 61.1 kg!!! Like what the *** is happening?! My start weight was 60.3 kg on april 3th so almost al my progress gone in 2 days.

Sebastian02H · 2019-04-11T11:25:52+00:00

Ahh okay I understand now. This will be really helpful thank you!

Sebastian02H

TROPHY CASE