Attention Johnny!

M

McCarley

0
Johnny,

It sounds like you have been successful with the same type of workout I am doing - pull ups, push ups, dips. Would you be willing to post your routine?

My current routine utilizes pyramids. I start with 1 pull-up, then 2 dips, then 3 push-ups, then 2 pull-ups, 4 dips, 6 push-ups, etc. I go as high as I can and then work my way back down to where I started. It has been working for me pretty well, but I'd love to get your input. My current routine:

Monday: Wide grip pull ups, dips, push ups
Tuesday: Reverse pull ups, dips, push ups
Thursday: Pull ups, dips, push ups
Friday: Narrow reverse pull ups, dips, push ups

I also do jump rope and running for cardio.

Let me know what you think.
 
Mike100,

Do you do a similar workout? If so, what is your routine and what sort of results have you shown?

We'll tag team Johnny later.
 
It's very basic.
I like to use Pavel Tsatsoulin's methodology. He was a Spetznaz instructor for quite a while before coming over here from the dark side.

The method you use MC is much like the ladder method he suggests. The pull up workout I posted a link to has the breakdown.

I usually do a kettlebell/cals workout for about 4 weeks then cycle it into a freeweight/cals workout.

Mon- hourly push up x 25 (decline or regular)
- hourly pull ups x 7 then chins x 7 (with leg raise)
- Kettlebell circuit
- Handstand press x 5
- Abs = leg levers with 53lb KB behind the head
= flutter kicks x 50R x ?sets ( until form fades)

Tues - hourly push/pull/chins same as mon but lower numbers
- run between 5-10k

Wed - same as mon

Thurs - same as tues but I swim 4000m instead of running

Fri - same as mon

Sat - 2hr mountain bike in moderate terrain

Cycle 2

Mon - Push/pull/chin hourlys
- Dead lift 5 sets of 5
- Side press 5 sets of 5
- Abs = hanging leg raises, crunches, mad Russians, flutter kicks
- Pull up/chin up pyramid
- Dips pyramid
- DB curls with whatever energy I have left over (usually 1-2 sets)

Tues - Cals/Run

Wed - same as mon

Thurs - Cals/Swim

Fri - same as mon

Sat - M bike

The chin up leg raise is great for the abs. Basically you slowly bring your legs up to eye level while doing your chins (legs straight toes pointed) and lower them back down to 10 degree bend at the bottom. The 10 degrees is to keep tension on the abs. Bring the legs up slow (no momentum) and back down without using gravity. I like to see if I can get my toes to eye level when I do it. If I feel particularly strong and energetic I keep my legs straight out the whole time while doing chins. Doesn't work with pulls. This limits my chins to about 5 because of the intensity....try it!

Pyramids are not everyone else’s definition. They work best when you go up to a point and then start over. Most people go back down the pyramid, but they are missing out on a great tool by NOT DOING THAT.
Example of pull up pyramid....
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, .....1, 2, 3, 4 etc.....
In this hypothetical situation I began to feel my form deteriorate at the 10 rep mark. Here I feel I could have done a few more reps BUT I DON'T...I stop for a rest interval and then start over. If you add it up, the first pyramid consisted of 55 reps total. Do 1 rep then drop for the time it took to do that rep. Then go back and do 2 and drop for that time...and so on.

Wrong way .... 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1

Correct way .... 1, 2, 3, 4, 5, 6, 7 ...... 1, 2, 3, 4, 5, 6, 7.....

I'm sure you have more questions so keep em coming. I have great results from this. Most of it I learned from military and or martial arts training. This is not a bulking cycle, it is purely for strength and strength endurance. Strength to weight ratio will go way up here. Calories cower over the kettlebell workout.
 
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Mccarley,
You may need to cycle your pull up workouts. Doing them every day in a pyramid is quite taxing. If you still want to do it every day, then constantly change it up. Do random numbers of sets and reps. On day 2 and 4 lower your numbers. NEVER train to failure. If your form starts to go and you are struggling, stop. I never strain during my cal workouts. You will get much more out of it if you take it easy and do more sets instead of more reps.
 
how about this

johnny, what if i did something like this...

monday work the upper body with weights
tuesday work the lower body with weights

thursday do an upper body circuit
pushups then chin ups then punching with bricks in my hand then crunches the back extension then a blocking routine with bricks

and friday i do a lower body circuit
balancing techniques then toe raises then agility ladder then dirty dogs (a butt excercise) then butterfly leg raises for my hip flexors then squat jumps

i would work brief running, jump roap, rowing and cycling into the mix as well and i stretch in the morning and the night


on a slightly different topic, what martial arts do u do? i do kung fu and im starting capoera soon

i dont think i could work those push ups every hour into my schedule
 
Good info. I had a question about rest time inbetween sets but I think you answered it, it sounds like the best rest time is the same as how long it took to complete the exercise. Is that right?
 
I changed up my routine by taking some of your suggestions - good change. I deffinately got in a better workout. You mentioned to me that working out every day might be too taxing - do you mean for my muscles to recover or just on my body in general?
 
MC, with the upward pyramid, this will tax your ability to recover as well as your body in general. You could do it every day but you would hit a wall quickly and you risk the possibility of lowering the immune system.
Good to hear you had a great workout.

For the rest intervals, during the circuit keep them as low as you can while still allowing for a good session and completion of the time goal. You are correct on the rest interval there, the time it took to do the reps.
For heavy sets like Deads and presses, I go with a minimum of 2 min rest between sets. A strength training rest interval is between 3-5 minutes. For endurance, normal rest intervals are between 30s - 1m30s . I have found that for me, I get a much better session if I take more time on complex exercises like Deads. Usually in the 2-3min range. I also never go over 5 reps with Deads.

Mike100,

The schedule you posted doesn't look crazy. You have to be the judge of that though. Give it a try for a week or two and see how your body reacts. Pay attention to how long your recovery times are. Try not to train sore, especially on the lifting days. You may want to try splitting up your lifting days instead of having them back to back. That’s up to you. I would see how the schedule you came up with works out first though. Ahhhh, dirty dogs bring back terrible memories.
Personally, I found the hourlys to be of great help in fighting. It builds such great strength endurance. If you can't do the hourlys, try and drop when you can and knock out a set. Just aim for around 10 sets for the day and it will work out the same.
I've been into jiu-jitsu for some time.
 
nice man

thanks for the advice.

another question if i may though, i go to kung fu monday wed and saturday and will prob work in a little capoera and tumbling soon. this has always been a qestion on my mind:how can i perform (kung fu class) and train without having the training affect my performance?

thanks for advice again
 
So for the past week or so (since our last post), I changed my workout to this:

Pull ups 1, Dips 2, Push ups 3
Pull ups 2, Dips 4, Push ups 6... up the scale and do not go back down, but instead start over.

I do this 3 times and have been getting a really good workout - it has added reps to my total workout - but I have a question. When all is said and done, my triceps are getting much more work than my biceps, (5:1 ratio or so). The reason I top off during my workout is because of the triceps being out of juice (start to loose form and shake) ending my workout, but my biceps still have some juice to go.

Should I rework the workout so that I am doing a more equal number of push to pulls? Or should my triceps be getting that much more than my biceps?
 
Your Bis are naturally a stronger muscle group because of the lat recruitment. I see that you just do pull ups. Try this way, do your pull ups then do chin ups right after. Or, my personal fav is to do a chin pyramid only after the circuit. Chins are mostly a Bi exercise, and this order of things will blast them nicely. Also try moving your push ups an exercise or two away from your dips. This will give them a bit more recovery time and allow for more sets. I am also seeing that you only have a three exercise circuit, which is fine, but if you add two more exercises you will not only get a better workout but you will find you will last longer as well. The reason for this is because you are allowing certain muscle groups to rest while you use others. Even though chins and pulls use the Bis, the recruitment is different. So doing chins after pulls is in essence a form of rest.

Keep us informed on your progress, and don't forget to mention how you feel throughout the day.
 
This is a link to my most current workout:

I get what your saying about splitting the dips and push ups. I would like to add something to split it up - I was thinking about a leg lift exercise to work my abs... what exercises do you suggest to add?

I don't think I quite understood what you were saying about the chin ups thing. So you're saying that after each pull up set, do a chin up set?
 
Ahhh, ok...I think you mean chin-ups when you mention reverse pull ups.

Yes, I do mean that you should try chin-ups directly after pulls. This is a bit different from splitting push-ups and dips. It just works better that way, don't ask me why...just from experience. Honestly, it will work better if you keep the chins and pulls in the same circuit instead of splitting them on different days. You will also recover better. Best if you do this 3 times a week. You will find that your strength AND definition(especially) explode shortly.
As for another exercise to add...I can't stress enough how much a handstand press can help. If you can't go all the way down don't fret, just accomplish the range of motion that you can and progress from there. It will still work exceptionally well. This will blast your shoulders, so make sure you are recovering before the next press workout.
Iron mikes are also an ass kicker, but they will shape you up phenominally well. Don't be surprised to find that your heart rate go way up on these, but it's good for the soul.
Lastly, 8 count bodybuilders are an absolute favorite. If you are into results, I'm sure you will fall in love as well.

Keep em comming....

Good pics today by the way...makes me wonder when I will get around to posting some pics.

-Johnny
 
Ok, i'm following... so the workout would look something like this:

Circuit = Pull ups, chin ups, Dips, Sits ups, Push ups (basic concept).

I'll check into some of those other exercises you suggested. I appreciate you help, thanks for taking the time.
 
Yup, lookin good. Now tell me how THAT one feels.
Try and add some 8 counts if possible. It could be on another day, but you don't want to miss out on them.
 
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