My weekly training plan - Part 4/4 [ENG SUB]

Summary

In this video, the creator shares an updated version of their weekly training plan, providing tips on how to adjust the routine for various fitness levels. The workout is a circular style, incorporating exercises like pull-ups, push-ups, and dips with minimal rest to maximize endurance. The video is divided into three sections: explaining the routine, how to adapt it to personal fitness, and how to progressively challenge oneself over time. The creator emphasizes maintaining form and strategically using 'keeping' to break through physical limits, aiming for steady progress. Viewers are encouraged to like, share, and subscribe for more content.

Takeaways

• 😀 This video is the 4th part of a weekly training plan series, aimed at helping viewers improve their fitness routine after a year-long wait.
• 😀 The video is divided into three parts: the routine itself, how to adjust it to your physical readiness, and how to track progress over time.
• 😀 The routine follows a circular structure, with exercises done one after another with minimal rest, increasing metabolic stress and boosting endurance.
• 😀 The goal of the routine is to train the body to optimally use energy pathways, enhancing muscular endurance and the ability to perform more repetitions with shorter rest periods.
• 😀 The routine consists of 7 exercises: pull-ups, chin-ups, push-ups, close grip chin-ups, wide pull-ups, and neutral chin-ups (or regular chin-ups depending on available equipment).
• 😀 Push-ups act as active rest during the routine, keeping the cardiovascular system engaged while the pulling muscles rest.
• 😀 The speaker recommends using heavier push-ups in the first two rounds to accumulate stress more quickly, then switching to regular push-ups in the later rounds.
• 😀 The speaker suggests using dips on parallel bars for rounds 1, 3, and 5, and chair dips for rounds 2 and 4, providing variation in the routine.
• 😀 To program this training based on physical readiness, viewers need to determine their maximum number of pull-ups, push-ups, and dips. Adjustments may be necessary after a few attempts to optimize performance.
• 😀 Rest between sets should initially be 45 seconds, reducing to 30 seconds in subsequent sessions. Rest between rounds is 90 seconds.
• 😀 Progression should focus on reducing rest time to 30 seconds before increasing repetitions, ensuring proper form is maintained throughout the sets.

Q & A

Why did the creator decide to make this video despite having shared the routine before?

The creator received many questions about the routine, which led them to decide to make an updated video with additional tips and insights on how to adapt the routine for better progress.

How is the workout routine structured?

The routine is structured in a circular format, meaning exercises are done one after the other with very short rest between them, accumulating metabolic stress, followed by a longer rest before the next round.

What is the goal of the workout routine?

The goal is to increase muscular endurance by optimizing energy pathways and enabling the body to do more repetitions with shorter rest periods over time.

What exercises are included in the routine?

The routine consists of 7 exercises: pull-ups, chin-ups, push-ups, close grip chin-ups, wide pull-ups, neutral chin-ups (or regular chin-ups depending on equipment), and dips.

How does the creator adjust push-ups during the routine?

The creator does heavier variations of push-ups in the first two rounds, focusing on accumulating stress quickly, while in later rounds, they switch to regular push-ups.

What is the purpose of the push exercises in the routine?

Push exercises serve as active rest, helping to keep the cardiovascular system engaged while the pulling muscles rest, making the workout more continuous and demanding.

How should beginners adjust the routine based on their physical fitness?

Beginners should start with a smaller number of repetitions and longer rest intervals, gradually decreasing rest time and increasing repetitions as they become more accustomed to the routine.

How does the progression work in this routine?

Progression involves reducing the rest time between sets to 30 seconds before increasing the number of repetitions. Once the training is completed with 30 seconds of rest between sets, the repetition count can be increased.

What does 'keeping' refer to in the context of this routine?

'Keeping' refers to the technique of maintaining form, even when it starts to deteriorate, especially in the later rounds of the routine. It’s about smartly dosing 'keeping' to push through physical barriers for progress.

Why is it important to maintain proper form during the routine?

Maintaining proper form is crucial to prevent injury and ensure effective muscle engagement. While form may slightly decrease in later rounds, it's important to keep it as close to ideal as possible to maximize results.