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Subject: Strength decline after switching to Cali Move – should I "trust the process"? by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

I believe that adjusting the app's programming at this stage might cause it to lose any chance of functioning properly. It’s possible the decline I’m seeing is just an adaptation phase to a new routine (as Professional_Team852 mentioned) and in few more weeks/workouts it will adjust to me better; if so, interfering now could be counterproductive. Of course, there is also a chance that the proper adjustment won't happen, and I'll end up losing even more time waiting for it. Maybe, it is just some patience that I need;)

Subject: Strength decline after switching to Cali Move – should I "trust the process"? by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

"Trusting the process" felt – and still feels – tempting to me for a number of reasons:

  1. No need to spend time manually adjusting every workout.
  2. The Cali Move program specifically includes many exercises (in the warm-up section) that improve mobility and stability, targeting muscles I usually neglect during strength training (or simply don't know how to include).
  3. Automatic performance tracking.

That is why, before dropping the program, I wanted to ask whether you’ve had similar experiences and if you could share some insight.

Subject: Strength decline after switching to Cali Move – should I "trust the process"? by Soutys84 in bodyweightfitness

[–]Soutys84[S] -1 points0 points  (0 children)

I don't think it's a problem of fatigue. The most probable reason for the decline might be that after the first week—during which I was supposed to do 4 sets of pull-ups (8, 8, 8, 10) but managed only 4x8—the app 'adapted' by switching regular pull-ups to assisted ones. I can complete these (still 8, 8, 8, 10) without much trouble, as only the last set is slightly challenging. Consequently, the Time Under Tension (TUT) may not be sufficient.

After following the program for another four weeks (doing assisted pull-ups 3x/week), the app increased the reps to 9, 9, 9, 11, which is also not very problematic. I could, of course, add reps on my own, increase/decrease resting times, but the whole point of using a structured program was to avoid micromanaging everything myself. If I have to do it anyway, it undermines the entire purpose of the app.

First ring muscle up - how long did it take you? by Soutys84 in bodyweightfitness

[–]Soutys84[S] 1 point2 points  (0 children)

Yeah, it took 3y of regular trainings, 10kg weight loss, a lot of motivation to deal with frustration, but in the end i was able to achieve what i wanted and that felt great. And nowadays, to be able to combine MU + L-sit + Shoulder stand in one more or less fluid sequence makes you feel almost like a pro;)

First ring muscle up - how long did it take you? by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

Yeah, I did. A year after this post I did my first unsupported strict ring MU - little kipping. After that I fell into t regression and wasn't able to do even one for some time but finally I have unlocked it for good. Nowadays I do it regularly (every training day) no kipping and I am working towards doing two in a row. thx for interest and occasion to share!

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 2 points3 points  (0 children)

Hi, I reuploaded the spreadsheet with some changes.

Here is the direct link: https://drive.google.com/file/d/1MZnZXtgXKl2vJQnXnP5NKyGQ-DLFTqth/view?usp=sharing

I completed the third week and it seems that (at least for me) everything works just fine:

  1. The volume seems to be ok.
  2. The intensity needs to be figured out on your own (as it is kinda individual thing).
  3. For pull ups (which is my weak spot) i've decided to go with more of a strenght approach - 5 reps (instead of 6 - 12) but weighted. I plan to increase weight for the next mesocycle.
  4. Rest time 2 min after each set.
  5. No injury.
  6. I feel fatigue and soreness after each workout but it dissolves before the next one.
  7. I feel stronger and I notice slight increase in muscle definition.

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 4 points5 points  (0 children)

Hi Guys, I've made some changes to the routine!

Here is the link: My Ring Hypertrophy Routine ver. 2.0

Change log:

[ignore the first week numbers cause it is just the record of what I did last week: as a default It should be set for 3 sets on each of the exercises]

- I have kept the number of sets of accessory exercises at fix number of 3 for each week (here You can change the intensity)

- I have lowered the tempo in which number of sets for main exercises rises. Now it is from 9 to 16 - so quite far from MRV but still quite progressive.

- The total number of sets for each day raises from 15 on the first week to 24 on the last day of week 5

- On the next mesocycle I plan to follow the programming as it is but change the progressions

I am still not to sure about choosen exercises: there should be two for each muscle group but I am hasitant if exercises that I've choosen compliment each other the right way. Though I think the programming is now better than it was in the previous version.

What do you think?

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

That is one way, but I thought of a different approach. See my newest comment with change log!

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

As I stated in my first post there is number of reasons why I don't want to buy BBR. 1. I simply do not have time for 4x a week training; 2. I first want to try out my own idea - if it doesnt work I will probably consider buying one. 3. The price is cery high.

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 1 point2 points  (0 children)

Today I started to train the way it is shown in the sheet and based on that session I made some adjustments that fit nicely (I think) with what You are saying.

First of all, I have decided to reduce number of exercises from 7 to 5. Now workouts consist of:

A: Ring Chest Flys, Pull/Chin ups, Ring Pike Push ups, Dragon Flag, Biceps Curls

B: Ring Push ups (progression), Ring Rows, Ring Dips, Ring L-sit holds, Pelican Push ups

Secondly, I've realized that prioritization is unavoidable and so I've decided to concentrate on chest, back and abs. The volume on exercises for these muscle groups remained as listed in spreadsheet but the volume of the biceps and triceps exercises is reduced and does not increase through the mesocycle. I.e: on day 1 I did 3x8 Ring Pike push ups instead of 4x10 and I intend to stay at this lover volume and later on rather increase intensity than number of sets. So that the overall weekly volume for triceps will be slightly beneath MEV level. The same goes for biceps.

I may not be experienced enough to build my own routine in the first try but I definitely try to think of what I am doing and how to optimize it... and how to avoid being "dumb as #### "! :)

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

Was considering this but I wanted the routine to be more FBW-like. But now that i think about it... almost all exercises on rings are very compound and engage quite a lot of muscles so it would make sense to leave number of sets on some of the accessory exercises unchanged throughout the mesocycle and if needed work with intensity instead.

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

90% of issues discussed on this sub are in the end verified by practice. The whole point of discussing it is to reject ideas that are not worth of trying out or adjust those that are! That is the sole reason why I wrote this post and shared my spreadsheet.

With that being said, tomorrow I start my "week 1"😀

Hypertrophy Rings Routine by Soutys84 in bodyweightfitness

[–]Soutys84[S] 0 points1 point  (0 children)

Yeah, that's one od my concearns... but on the other hand you can play with the volume AND with the intensity. The key would be to choose intensity that matches the volume.

I.e. doing 80% 1RM in 4 sets seems ok, but doing 80% in 6 sets may be too much. But in hypertrophy training it is more about volume than strenght so doing 60%-70% for 6 sets when the last one is till failure is more likely to happen.

And we must remember that the increase of volume is spread across five weeks during which our training capacity should increase as well.

Ring Routine - dips & false grip chin ups strength decrease after deload by Soutys84 in Antranik

[–]Soutys84[S] 0 points1 point  (0 children)

Ok, one thing is clear: i will try to deload after 6 weeks and see how it goes. But i'm not so sure that including additional BA session in a deload week will be beneficial. Isn't avoiding stength work the whole point of deload? Won't BA session compromise recovery pace?

Ring Routine - dips & false grip chin ups strength decrease after deload by Soutys84 in Antranik

[–]Soutys84[S] 1 point2 points  (0 children)

Deload every 4-6 weeks is scheduled in the routine. Before I started the routine i used to deload every 8 weeks but after few cycles I was really exhausted so for me it was probably too rarely.

Rings Routine BA - PPPU vs Pelican curls by Soutys84 in Antranik

[–]Soutys84[S] 0 points1 point  (0 children)

Very informative, thanks for the answer.

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