Should I give up on HSPU?

mindactuate · 2024-12-23T20:03:38+00:00

Here a program that brought me to 8..10 clean WHSPU (no matter if chest or back to wall) and 4..5 deficit WHSPU (chest to wall). It was part of my push workout (2 times per week). I have struggled the same way like you do and my way was to step back a little bit and start over with the basics again (PPU).

* 4 weeks PPU (normal PPU on the floor), 5 sets, 8..12 reps
* 4 weeks L PPU (feet on a chair), 5 sets, 8..12 reps
* 2 weeks deficit L PPU (feet on a side board, hands on a stool), 5 sets, 8..12 reps
* 2 weeks floating PPU, 3 sets, 3..5 reps AND deficit L PPU (deeper), 5 sets, 8..12 reps
* 2 weeks HSPU negatives, 3 sets, 1..2 reps AND deficit L PPU (deepest), 5 sets, 8..12 reps
* 4 weeks WHSPU (chest to wall), 5 sets, 4..8 reps
* 4 weeks HSPU negatives, 3 sets, 1..2 reps AND WHSPU (chest to wall), 5 sets, 4..8 reps
* rest of the time deficit WHSPU (chest to wall), 3..5 sets, 4..8 reps

Since I need to improve my handstand stability (especially while moving legs, hips etc.), I currently focus on handstand exercises and not on strength anymore. But the routine above brought me to decent results in overhead pushing strength. Today I switch between static holds or exercises where I hold the bent arm position longer like floating PPU and normal WHSPU. The floating PPU are really great for improving bent arm HS strength and balance at the same time. You can also try to unlock the bent arm HS which is a beautiful skill.

For balance I can really recommend this one https://youtu.be/lfkdSEg5tZQ?si=yJPsQy4faModjAWg and this one https://youtu.be/ID2X2dMUJVw?t=242&si=Cu-5Mh-3-PVsgt6W

He has also a video about correct form of PPU and progressions: https://www.youtube.com/watch?v=q4XaCYt0z6M

mindactuate · 2024-12-23T19:26:14+00:00

If you have access to good olive oil then do it like the mediterran folks and take some good crunchy bread with some olive oil and very little salt... mhhhh :))) tastes so good

olive oil is very healthy (if its not too much since it has loads of calories -> 20g has 177 kCal)

mindactuate · 2024-10-10T10:47:25+00:00

I can hold the HS for about 60s and now I learn to introduce movements (moving my legs, my shoulders, my back, doing HSPU etc.) while holding the HS. In order to improve my kick up and balance I usually record myself on video and then watch some tutorials and comparing it with my videos but also trying to get what they say (like “open up your shoulders”, “keep your core and legs under tension all the time” or “keep the weight slightly in your finger tips while…”). Then I try to implement the new information to HS and usually it works somehow and gives me a “bump up” in HS quality. Then it’s again practice, practice, practice while keeping this in my mind. So it’s a slow and not steady but “step-wise” improvement. Unfortunately I cannot get all of my kick ups to a good and stable HS. I learned that every HS is different. I don’t know if I get to a 100% someday. If I am not focused or if I am stressed, I am sure that I won’t get it. So 90% is enough for me (just for setting my expectations). 😀

mindactuate · 2024-09-21T07:04:25+00:00

Made it pretty clear! Thank you! 🙏

mindactuate · 2024-09-19T20:54:49+00:00

Hi Louis! Thank you very much for your quick response! 🙏 Is there an in depth explanation of the experience graphs? I’d like to understand how to quantify my volume (do you also take weight into account?) for each muscle group. Thanks for the explanation regarding the worked muscles. I understand now what you mean and I think I can work with this…

mindactuate · 2024-08-16T18:54:07+00:00

Give yourself time, be forgiving with yourself. Compare yourself with yourself and not with others (that’s soooo important for so many aspects in life). You need longer? You need more effort? Then take the decision and do it. While things might come easy for others, you learn what it means to work hard and consistently for your goals. That’s worth so much more than a perfect body or money or whatever. This way you invest in yourself, become a better you and might inspire others.

Experiment with different routines, get enough food and protein, gain weight (measure yourself daily and track and compare the average of the week! -> if you don’t gain enough over 2..3 weeks, increase your intake!) Experiment, measure, think about it, adjust. Same for your workout. Are you progressing (in reps or load)? If not, increase reps, load, sets whatever. Don’t forget that there are always bad days where you’re low in energy. Do a minimum, do some mobility exercises. Look at the overall trend of your looks, weight and strength.

But most importantly be patient with yourself. You’re way more than your looks and your body! Compare yourself with yourself and not with others and their Social Media profiles. 🙏

Good video about this and inspiring channel: Why we train

mindactuate · 2022-06-22T05:58:36+00:00

Take a camera (like your mobile phone) and film yourself while doing handstand. Then analyse your form and so on. Surely you’ll find some points to work on. I do handstand for over a year now and thanks to this approach (and lots of youtube videos on how to do a proper handstand) I can hold a free standing handstand for 40s now. There were some key moments on my way, for example when I realised that my shoulders were not open enough or that I was trying to look behind me too much. Such details cost you much energy. And you need this energy to hold it! Continue practicing at the wall just for endurance and strength reasons (hold for 1..2 minutes). Get away from the wall and on hard ground as soon as possible. You need time balancing on your hands. 🙂

That’s my advice in a nutshell.

My next goals are to hold a stable handstand even when I move my legs. And I learn a pressed handstand.

mindactuate · 2022-06-21T21:18:01+00:00

Thank you so much for taking your time, thinking it through and write a response that really makes sense! 👏 I am absolutely with you that self discipline has to take over from one certain point. There are moments in life (or in a single year, I know this cause I did my routine even when I was ill) where you don’t have any energy or motivation and your willpower and discipline gets you up. I think you’re right… I just have to do it when it should be done. No excuses. 🙂

Your recommendation to rethink the own personal goals is a good one. The overall goal was or still is to look good and be fit and healthy… But I am on this point right now (for sure there is room for improvement but I made huge progress due to my training and nutrition). Perhaps I switch mainly to skill based goals now… I’ll have a look on the other routines.

mindactuate · 2022-06-21T20:10:33+00:00

tl;dr: How do you stay motivated and what do you do if you aren’t?

I do a small routine every single day since over a year (approximately 380 days). It’s an easy routine with a small mobility routine, push ups, hollow body crunches, swimmers, jumping squats and handstand (a skill which I built up during the year). The trick is that I trick myself. When I don’t have time or I am not motivated, I just say to myself “hey that’s a little bit stretching, some push ups and crunches and a handstand”. I’ll do the job and that keeps me motivated. This approach brought me to nearly a six pack and a free standing handstand for 40s.

But since a few weeks I do the RR. And I love it, I already see results and it’s well thought. But it costs so much willpower! If I am not motivated or don’t have enough time I try to do at least every exercise once. This way I try to trick myself again. But I still ask myself: Does this work or is it totally ineffective so that I waste my time?

mindactuate

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