Doing RR in a gym. Alternatives for faster/better gains or sticking to RR?
tl;dr looking for mix routine between weights and calisthenics skills for faster strength/muscle gains
Hello fellas,
This might be a weird question, but I feel a little frustrated with progressing through RR. So I started going to the gym with a friend and talked him into doing RR. I did the program last summer, but the RR is quite different from what it was.
Anyways, I love gymnastics/Calisthenics and want to be able to do standard calisthenics exercises like muscle up, planche, front lever, etc.. but as we all know, body weight is leaned towards those who doesn't want to go to gym or don't have opportunities to do so, but we are going to the gym and after doing this new RR, after the workout I don't feel drained. Yes, we don't know how to properly squat/deadlift and I believe legs will be tired after learning those two exercises, but what about upper body?
I think there should be better exercises in gym to do for strength/muscle growth. Isn't it? It seems pointless to spend money for gym and barely use any equipment.
To repeat myself - I love calisthenics and want to learn all the tricks, but I'm wondering if maybe there is alternative routine for doing weights combining with skills? Also, I like pull-ups and dips and would like to leave them in my training, but believe there might be some better things to do instead of pushups and rows. Also core exercises are the weirdest thing I tried and don't like any of them. I believe there are better alternatives to pallof press and reverse hyperextension doesn't feel like does anything to my body besides wanting to vomit my intestines out.
Steven Low has an article on this:
http://stevenlow.org/integrating-bodyweight-and-barbell-training/
I do mix of weights and calisthenics at gym. While my lower body trained with weights, my upper body training still mostly made of calisthenics exercises. Some of them uses weights too, like weighted dips which is my main chest exercise. And for the routine, just select any well constructed training program and replace barbell ones with the bodyweight alternatives. For example you can do inverted rows instead of barbell rows, or you can do push up progressions/ variations instead of bench press and etc. Just remember you have to progressively overload whether it be intensity, volume or both (intensity progression still counts as volume progression though not much as like increasing set over the weeks etc). Also it sounds like you got bored with routine, then I would suggest changing it up with other weighted alternatives for a while or any similar bodyweight counterparts. People tend to be more succesfull when they enjoy what they do in the gym. I hope these points give you some idea.
Moreover, the key is to not be dogmatic when it comes to training. If you, as an individual, don't feel a specific program or exercise is doing it for you, change that program or exercise -- as motivation leads to repetition which leads to success. There is always another way of doing things, and if a different way of doing things leads to more motivation and more progression to your goals, it is the right way "for you".
You can replace the squat progression with squats,the hinge progression with deadlift,the push up progression with bench press,and bodyweight rows with barbell rows
And pull-ups with cable pull downs and dips with OHP and basically just do weight lifting.
Of course. I was being sarcastic. I mean, every bodyweight exercise can be replaced, but why? Then it would no longer be bodyweight, would it? You should just look for a balanced and tested weight lifting program.
As I said before, I'm looking for a mix between bodyweight and weights exercises. But thanks for reply ;)
That was not meant for you. For you, the best mix, IMO, is squats and deadlift instead of squats and hinge, plus some isolation exercises at the end such as wrist curls, bicep curls, side raises, etc. I wouldn't swap out pull-ups, push-ups, dips and rows, unless I absolutely have to.
When I mix I usually do the core lifts: squat, bench, dead, sometimes ohp, then I hit my accessories with body weight. Push ups, pull-ups, sissy squats, trunk lifts, etc...
So for upper body day I’d do bench press normally then do my body weight exercises. It gives you weight overload from the weights, and volume from the body weight stuff.
I made significant gains getting out of my flat and into the gym, but that was mainly because my flat is only about 7ft high and has nowhere to hang rings or do pull ups.
I'm not going to argue with you because I have a natural tendency towards weights rather than bodyweight exercises. However, my experience is that weights make you strong and improve your physique but they don't help your technique or functional ability to pull or push yourself up. Think about it this way - even if you have the strength to do a flag, you still need to learn how to do a flag and hold it. Progressions really help to train the muscles you need to do the final skill not just the strength part.
Day 1
Back and Biceps
Exercise Sets Reps
Deadlift 2 5
One Arm Dumbbell Row 3 8-12
Wide Grip Pull Up or Lat Pull Down 3 10-12
Barbell Row 3 8-12
Seated Cable Row or Machine Row 5 Minutes Burn
EZ Bar Preacher Curl 3 10-12
Concentration Curl 3 10-12
Seated Dumbbell Curl 5 Minutes Burn
Day 2
Chest and Triceps
Exercise Sets Reps
Bench Press 3 6-10
Incline Dumbbell Bench Press 3 8-12
Chest Dip 3 AMAP*
Cable Crossover or Pec Dec 3 12-15
Machine Press or Dumbbell Bench Press 5 Minutes Burn
EZ Bar Skullcrusher 3 8-12
Two Arm Seated Dumbbell Extension 3 8-12
Cable Tricep Extension 5 Minutes Burn
Day 4
Quads, Hamstrings and Calves
Exercise Sets Reps
Squat 3 6-10
Leg Press 3 15-20
Hack Squat or Dumbbell Lunge 3 8-12
Leg Extension 5 Minutes Burn
Stiff Leg Deadlift 3 8-12
Leg Curl 5 Minutes Burn
Standing Calf Raise 3 10-15
Seated Calf Raise 5 Minutes Burn
Day 5
Shoulders, Traps and Forearms
Exercise Sets Reps
Seated Barbell Press 3 6-10
Seated Arnold Press 3 8-12
Dumbbell Lateral Raise 3 10-15
Hammer Strength Press or Smith Press 5 Minutes Burn
Upright Row 3 8-12
Barbell Shrug or Dumbbell Shrug 5 Minutes Burn
Seated Barbell Wrist Curl 3 12-15
Barbell Static Hold 5 Minutes Burn
Why is this downvoted? Seems legit for a routine focused on building muscle
I am doing RR at gym, doing squats and deadlifts for a leg section, trx for rows. Also i like to do other Simple stuff with weights sometimes when i feel like i didnt train so hard - dumbells for biceps, bench press, triceps excercises or box jumps or hiit section 5x (5 push-ups, 8 crunches with hands in front of me, 10 jumping squats). I am working out for overall body strength and being lean though not acrobatic stuff
Consider the following options
Do the old RR and alternate squats and DL paired with L sit
Do the new RR but alternate weighted squats and a BW hip hinge in workout A with BW squat and weighted deadlift in workout B of your RR. On your 3rd or 4th choose from A or B or do BW only.
For weighted progression in each consider the following set rep scheme from greyskull LP (closely matches the 3 set plan in the RR)
5, 5, 5+
This should get you to near drained as well as decent strength gains. Once you guys hit numbers close to 1- 1.2x BW move to more intermediate programs.
Do the new RR
Definitely leave pull ups and dips in, but incorporate benching, overhead press, deadlifts, and squatting for sure. If you don’t want to go crazy on the legs that’s fine, but make sure you don’t completely skip them. Also, I’d recommend some isolation for the chest, arms, and shoulders and also some L-sit/V-sit work for your core.
Not entirely but a 50/50 split of lifting and calisthenics would most likely get muscle mass faster
Look up 5*5 or starting strength. Weights will give you faster results
Those are strength/power oriented routines, they're not body-building, mass building routines. The volume is low, It's pretty much required on reddit that you prop up these two programs as the only acceptable weight lifting program regardless of goals, but that's just a phase/fad, and it too will pass.
He should focus on a high volume hypertrophy oriented routine if size is what he's after. Lift things lots of times, and eat a lot.
Starting strength and 5x5 are great programs specifically designed for increasing strength. Not necessarily size. And while of course there is some over lap (someone who's extremely strong is clearly going to be big), there are still different types of programs that actually focus on building mass as opposed to increasing to maximal strength as fast as possible. You can get bigger, faster, while not necessarily getting as strong/as fast, with a higher volume, more hypertrophy based routine with higher reps and lower weights and more isolation work outside of the big 3 lifts.
Yeah if I'm not mistaken even the RR has more volume than either of these.
If you have access to a gym and your primary goal is muscle gains, there's no reason for you to be focusing on BWF. Pick up a barbell routine.
You think so? As I mentioned before, I still want to do a pull-up 😂 and do them, also I like dips, but not so much other exercises.
Search up "the last natural - my workout routine" on YouTube I think it's what your looking for
I mix weightlifting and Bodyweight all the time. Basically I do bench/ohp and bb rows on upper body day, and then end the workout with super setting dips abs pull ups. On lower body days I do squat/deadlift and front squat followed by lunges and core work. Keeps me athletic and strong.
I've mixed the 2017 and 2018 RR : Basically I warmup, then i still do the 6min of plank (front, side, side, rear, hollow hold, superman), and then I do the 3 pairs of exercices. Sometimes I had skill work before my wo but it is often another day. Btw, diamond pushups are a pain in the ass, I think it is still good enough to keep you there. At the gym you should be able to do more focused work on some muscles btw
I mix weights and calisthenics at the gym. What I did was I took the six main exercises from the RR, found similar exercises with weights and at each session do a mix.
My routine is split in A and B, alternating them.
A:
Bench press
Barbell rows
Deadlift
Lat pull-down
Dips
Pistol squats
B:
Chin-ups
OHP
Back squats
Push-ups
Inverted row
DL variation (usually Romanian)
I did the old RR for a year, eventually went to the gym and now basically just do squat press dead chins dips, then squat bench dead chins dips 3 days a week. Its like nice slow consistent progress and is satisfying to me. the barbell movements are 3 sets of 5-8, the chins and dips are for reps/volume. I try to do as many of each as I can and beat my last workout by 1 rep. Eventually I'll add weights to them when things start to take to long and so I'll treat them the same as the barbell movements, 3 set of 5-9 weighted dips/chins.
Edit: just wanted to mention that all I do is change the reps and intensity when I want to focus on hypertrophy.
859k
Subscribers
764
Reading the FAQ
Bodyweightfitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight movements like the planche, one arm chin-ups, or single leg squats. Start your fitness journey with our Recommended Routine and wiki.
126,606 subscribers
10,835 subscribers
42,269 subscribers
1,127,017 subscribers
185,332 subscribers
Welcome
Subscribe(0/5)
Vote(0/5)
Sign Up()
Welcome to Reddit
Try out Reddit, subscribe to communities and vote on posts
Subscribe to 5 communities
Customize your home feed by subscribing to your favorite communities. Browse r/popular to find more.
Vote on 5 posts
Votes help move posts up the page! Upvote posts you enjoy and more people will see them.
Don't lose your subscriptions! Become a Redditor to get updates from your favorite communities.