How Many Reps Should I Do? - How important is Rep Speed?
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- čas přidán 20. 01. 2016
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Rep range for specific goals:
static1.squarespace.com/static...
If you work with this standards don't forget: Each rep is 4 seconds!
Yellow: Most benefit
Blue: Less benefit
Green: Least benefit - Sport
It's all about time under tension, not reps :) Good video guys.
Thank you for the very informative vid. Unfortunately, there are some idiots who complain you talk too much, not realizing that this is the kind of info that beginners need. When people research calisthenics on the web, there's no guarantee they'll start their search at the very basics, so this is great content for people still trying to find their way.
Keep up the good work, guys :)
I can't believe there are assholes complaining about this channel, it's the best far away, i can see improvement un my trainning because their knowledge
I feel like a good approach is that when learning a new move, turn that 1st rep into a super slow, or an isometric hold. Then for the first 5-8 reps you're focusing on building strength and learning the motion so go slowly. Then for reps 8-15 you can focus on hypertrophy and go faster. You can then do 20 fast rep sets, but slow down for the last 5 or so and turn the last rep into a superslow rep or isometric hold. So when you start to flag you can make it "easier" but dont drop the intensity.
Vielen Dank für Euer Engagement und dafür, dass Ihr den Sport auch wissenschaftlich betreibt und das den Zuschauern so schön erklärt!
very simple, lucid yet effective explanation! great job!
This is extremely important and so underrated. Im glad that you made this video
You are absolutely the most helpful person I’ve come across for accurate and effective information in my learning process thank you so much.
Excellent explanation. I've never considered this, but now I will.
Great and inspiring videos you guys have! And great quality!
Yet another helpful, informative, referential video. Thank you visually educating me about physical exercise.
You guys are badass! I gave up calisthenics for a long time I'm getting back to it!!!
I love your intelligent videos. you guys rock, keep it up!
Nice answer! Was hoping so, did even better!
Another great informative video, you guys are awesome.
Great vid, simple and informative thanks!
Very nice qualitity you do on your videos. You keep growing and growing! :)
I love you videos man even though i primarily focus on weight right now they help a lot.
They are great because weight and bodyweight is not that different!
excelent video guys, keep the great work.
Perfectly explained and executed!
excelent video guys, keep the great work
Nice video, doing exercises with a certain speed(tempo) is essential for keeping track of any progress
Excellent video! Keep it up.
Thank you for this information!
Thanks guys, this video was really helpful.
Excellent video!
Fantastic video!
loved the video deffinatly learned something
good method to measure the reps, i never thought about it, i will implament this for now on.
It is good cuz it will be much easier to increase step by step in any type of exercise.
Another amazing video, tks
great job on the explanation and video
Good stuff!
Great video, thanks
awesome video!
About time!
Hey , Calisthenics movement can you make a video about Food.
After Workout And Before?
Ty.
+Kit zu
My father (60 y/o) does the same thing, he says his energy hasn't been as high in a long time. I still haven't tried it yet.
+Kit zu i thought i was training when i was fastin , now that i train solely the calisthenic way if someday i hit the gym with just water or some orange juice by the time i get on paralel bars ( last element ) i wanna throw up ...
+Mitsos Mux Why the fuck would u train in the gym if ur fasting. Sorry but why fuck with logic? U do know that in the gym you break down your body, right? And it needs Rest plus Calories to get stronger.
BTW I dont see why these people fast before a workout. Try a banana 45 minutes before with some greek yoghurt and ull notice a bump in performance: muscle glycogen.
I dont care whats in ur head or whats ur experience, keep doing it then if you like it, but it doesnt work well to do do strength without energy before and after...
+Open Up To The World Different types of fasts. Some only involve not eating for a few hours. So you go in the gym on an empty stomach. Look it up, it has its advantages, I'm not gonna recite it for you
+Kit zu question brother.
i fitness and practice calisthetics movements in my training. Are you saying i should workout on a emty stomach? i mean isnt my energie lower then?
very well edited
Left is more volume. Right is more intensity. I'm just nitpicking at you though. Enjoyed the video and gave a great new perspective on body weight training.
Valuable comments and topic since majority of trainees (and spectators) often do not distinguish that a quality and low tempo repetition is way more valuable than an uncontrolled fast rep.
BTW - You define tempo opposite to what e.g. Charles Poliquin and Nick Mitchell do (4010 > eccentric-hold-concentric-hold). Just a note since it does not change the overall concept of controlling the tempo however should be clearly defined when using only numbers in exercise description.
Great video
Great video, really covers a complex topic well. Just to let you know the link on the outro for Evolution of Workout goes to the wrong video.
Thanks !
sehr sehr gutes video mal wieder. tut wird zu stark unterschätzt:)
Physically, if your form is perfect, you produce more Joules when doing faster reps for the same time than doing slow.
( Cos from the type for Force = d(mu)/ dt the less time the bigger force )
So W=F*x, higher force more enerjy spent.
Great info! Thanks for posting. My goal is to build strength and endurance. What rep length would you recommend for that?
In der Kanalbeschreibung habt ihr ein und nicht ins englische and übersetzt.
Super Videos, sehr informativ!
If you are doing an endurance set (15+ reps) should you still do slow reps or do normal/fast rep speed?
I always heard for maximum muscle growing it's best to do reps to failure (bodyweight only) rest 20-30 seconds in between and start over again. is there any truth to that?
Can you make a video on unilateral exercises to fix muscle imbalances? As a trainer I see a lot of calisthenics people with this problem from focusing too much on compound movements and the strong side ends up way more developed. Some can progress into very advance movements, but I can usually see one side working more. I personally had my left side ribcage stomped in badly and left shoulder twisted and broken behind my back 21 years ago at age 12, so I know the importance of balancing out the muscles movement patterns first before progressing. I have used many physiotherapy methods, but it would be nice to see a video on muscle imbalance exercises from calisthenics masters like you guys.
Great videos guys. You shoukd do a v sit tutorial ( on the floor and on dip bars) thanks
thanx a lot
tanks...wonderful vídeo...I work un this sistem.. tanks..
oh you got a twin
Thanks
Genius X-X-X-X System
Tnx
muy bueno estaría bueno que agreguen subtítulos en español gracias saludos desde Bella Vista Corrientes Argentina
rep speed its everything
0:30 I AM DOING...
Are you serious? You sound like max. 19 years old man and looks much much older... Amazing :D
Hello, Thank you for your response. Please, let me ask you another question. I am a prisoner of 13 years old. I am doing my workout 6 days a week, (1 hour) 2 times every muscle group. Please help me find optimal solution if cant control the diet and nutrition. I am hard worker on this. Which one is right in this case. Till Failure or not?
Can you make a video on how to build biceps with minimal equipment?
Please do video for abs which do not innvole exercises causing stress on lower back
We will do that.
+Calisthenicmovement thanks
Kind of an off topic question (again :D).. What's your opinion on "pump" work after a heavy exercise (say BW rows after front lever rows) for a set or two, going all out until the technique breaks and not really controlling the negative portion.. just pumping it out? Don't know if it's because I have been off from the bodybuilding rep ranges for over an year, but I notice a significant increase in size (even compared to when I was doing 8-12 rep stuff exclusively).
sounds like kind of a holistic training which is said to be very effective for gaining muscle mass, because it simulates all parts of the muscle cell. high volume is also known for the pump after the work so that s a good way.
So if i understand well, can we Increase the time under tension during reps when we're getting better and more comfy to a specific exercice to make it harder and more effective for stimulation of our muscles right before going to another harder variation ?
There's a video about this on bioneer channel
Hey guys! Awesome video! I have a quick question. Can I get away with doing just chin-ups instead of pull-ups or should I be doing both?
+Noah Shirey The question is why do you want to do only chin ups?
Jeeeez you both got ripped for this video eh!!!
always ninja
thank u from morocco.
#Nakazaki
hello ...
I have a quistion ..
I'm traning daily (push ups - pull ups ) how long dose it take to reach your level ???? I can do 20 pull ups and 50 push ups in a raw ..and I wight 76 kg and 172 cm tall..
Hello guys i'm a big fun of your videos and thank god i know your vids and i have improved a lot since i first saw your vids.
I have a question about what supplements do you use even pre-workout or post-workout for muscle recovery..have you any protein or BCAA to suggest?
+Aggelos Mixail We use protein shakes, mostly whey protein after a workout.
+Calisthenicmovement Thanks for answering is it ok to share the trademark?have you any good to suggest?
We use ESN at the moment but this can switch from time to time.
TL;DW Do it slow and try to hold isometric position in the concentric motion for the highest intensity, do the opposite to make an exercise easier
Another one 👆
ta tranquilo ta favorável
if i want explosive power and strength ...how many reps and at what speed should i train ??? thanx in advance
you said the rep speed depends on the goals, but you didnt mention what rep speed is for which goals. my goal is to gain muslce, which rep speed should i use then?
Use a rep speed that will allow you to max out / fatigue around 6-12 reps.
1:48 "Bullenschweine" in Kinderschrift an der Wand xD
haha the buff dudes have this music background too
I am doing 15 slow, strickt chin-ups, and I need to hit 21 for the exams in 6 moths, any idea how I can achieve this? I have very slow progression from 13th repeat as far as I remember.
do a forearms and grip strength video
+max B We already got one: czcams.com/video/vzqiZy790Fw/video.html
One question, only doing dragon flag and l sit holds can i build a solid core?
wonderfull video. I have a question, what type of movement is better for increase strenght ? low or fast ?
use both. change from time to time or even within workouts. higher intensity should be faster and lower intensity slower.
Your English is very good. Is the "Skin the cat" exercise called the same in deutsch? That is an idiomatic expression that only native speakers would know.
I'm an American who speaks German; I don't know in the specific case of "skin the cat," but I'd expect the term would be used sometimes. For English idioms and jargon invented or popularized in modern times, it's common that High and colloquial German adopts/adapts the English rather than invent new German terms.
For example, in German "Computer" means computer, the skateboard trick "kickflip" is "Kickflip." The verb "to Google" is "googeln," idioms and slang from African American Vernacular English can be heard in German hip hop, et cetera.
This isn't true for all new and newly-popularized words and idioms, but very often it's the case. I wouldn't be surprised if German speakers say "skin the cat." Since "skin the cat" is jargon in calisthenics, I expect some German speakers use it.
I think, it's called so. Ad least a friend of mine call it by the name "skin the cat".
What's the exercise at 2:30 and what does it work out?
i utilise 5 digits with 5th beeing the times im gonna change the rep speed ( pumpin iron )
Ahoi. Schönes Video. Kommt es beim Tempo nicht auch darauf an, welche Art von Kraft ich trainieren bzw welchen Muskelfasertyp ich ansprechen möchte? Heißt, ich führe meinen Klimmzug beispielsweise schnell und explosiv aus, wenn ich auf Schnellkraft und die entsprechenden Muskelfasern gehe, während ich bei Kraftausdauer wiederum den Klimmzug langsamer durchführen würde?
+zehaha111 Wenn es um Schnellkraft geht musst du ihn natürlich schnell ausführen keine Frage, allerdings muss du deine Wiederholungen nicht sehr langsam durchführen um für Kraftausdauer zu trainieren. Die Bereiche in denen du trainierst richten sich nach der Dauer bei der der Muskel unter Spannung ist. Ob ich z.B Liegesstütze für 80 Sekunden relativ schnell oder langsam durchführen kann macht keinen extrem großen Unterschied da man den Muskel in beiden Fällen unter Spannung hält. Bei den schnelleren Wiederholungen hast du natürlich mehr konzentrische Kontraktionen und das kann es wieder etwas schwerer machen, wichtig ist aber die Time under Tension.
+Calisthenicmovement Ah, verstehe. Danke für die schnelle Antwort.
question:
i do reps mixed, so if i do push ups i start with 4 slow down/slow up, without any break between i continue with 4 slow down/fast up, 4 fast down/slow up, and 4 fast down/fast up. Is it effective doing different speeds mixed like that?
more cardiovascular stimulation (the pump).
Super Video! Aber wie viele Sätze bzw wie viele Sekunden Time under Tension macht ihr nun pro Muskel(gruppe)? Für Muskelaufbau (hypertrophy) wäre Standard dann so 3x8 à 4 Sekunden = 96. Also grob zwischen 80-120 Sekunden pro Muskel? Oder pro Übung? Denn mir erscheinen 3 Sätze pro Muskel doch etwas wenig ;)
gibt verschiedene Ansätze. theoretisch ist der hypertrophie spezifische Reiz bei einer tut zwischen ca. 30 und ca. 60 sek. Wobei auch längere und kürzere TUT's für hypertrophie hilfreich sein können. Die Satzanzahl sollte zwischen 4-6 pro muskelgruppe liegen. z.b. ist es sinnvoll zwei Übungen a 3 Sätze für eine muskelgruppe. Es gibt aber a auch andere Möglichkeiten.
+El Eggs Besten Dank! Und du erinnerst mich ein bisschen an Paul Kalkbrenner ;)
Lol. :D
Hello, I really need to know Alex. What do you recommend. Do reps till failure or not? Thank you for your help.....
Good question, but there is no general anwer. Both is possible and both an work. For example: You can do the classic 5x5 System and go to failure (nearly) in every set. You can also aim for high volume (or high frenquenzy -> train very often) and not go to failure.
+Calisthenicmovement i dont speak more english, im a MMA amateur figther, im training explosive and power, how many sets and reps i can do?
How many sets shoukd u do with slow reps, get fatigued faster
should I go to failure every time no matter the speed?
But .. it lead me to another question .. how many set do i need to do?
#How Many Reps Should I Do? - How important is Rep Speed?
why did he say 1-2-3-0 is the best but the video is labeled 1-0-3-2? im confused. which one really is it?
We show different rep speeds in the video. When he say "i found a rep speed of 1-2-3-0 is the best you can see the pullup with this speed. After that you just see another example for a different rep speed. That's it.
i misunderstood it. i get what you mean now.. :) great video btw
0:55 " Bullenschweine " - war nicht so passend ausgewählt da :D
Also how did you guys get the flexibility for the archer squats? Specifically what stretches and exercises did you do and for how long did you hold them?
I have the strength to do the pistol squat but I am unable to do this exercise.
+LegoHarryPotterFreak There are 2 options:
1. It's a hip mobility problem
2. It's a ankle mobility problem
In the most cases it's the ankle. When you do a archer squat you also need mobility in your adductors/hamstrings.
+Calisthenicmovement Thank you! I'll be sure to work on both.
+LegoHarryPotterFreak I am at a beginner phase for this movement as well, so I am trying to increase my time in the Yoga Prayer Squat. The YPS really opens up the hip flexors and helps with the ankles by extension imo.
+Prana Khan Interesting, it looks like a deep squat where you push your knees with your elbows. I'll definitely try to add this. Thank you!
Any home pull routines?
I'm not exactly sure. So what you're saying is that if I want to increase the amount of pull ups I can do when doing 'fast' sets, I should actually do negatives (even though I can do 10-15 quality pull ups) to make myself stronger?
+darkmanddk No, the point is that you only can compare your performance when you doing it with a similar rep speed. I wouldnt focus that much on the reps alone. Try to work with different a rep speed try 1/2/3 or 1/0/2 etc. Mix it up. It also depends on your goals. It's different to work for hypertrophy than for explosive strength, but If you testing your max reps on pull ups always with the same (quick) rep speed, you can use it as a mesurement.
+Calisthenicmovement What the best speed for hypertrophy?
There is no best speed for that goal. Some prefer 2/1/2 some use 1/1/3 and some even use 4/2/4. I for myself like 1/1/3, 1/0/3 & 2/1/2.
But how many sets/reps? I didn't get it :(
Alguien q me expliq o resuma en español?...
How many sets to develop strength?
Hahah really like the "Fuck the fuckers" graffiti