A Deep Dive Into Calisthenics Circuit Training

[@StopTheDamnTape]

15 movement circuit 😮

[@thestonecircle]

Hahah yeah it was a lot of combination stuff like burpees and jumping over things too. Probably worked the brain ad much as the muscles

[@StopTheDamnTape]

@@thestonecircle sometimes shit just has to be really hardcore because it just does haha

[@thestonecircle]

@StopTheDamnTape haha it really just does 😄

[@thestonecircle]

If anyone is reading this, I've pinned this comment because @StopTheDamnTape is the best pirate fitness channel you'll ever see. You will learn secret trainings, tavern worthy dance moves, and a vocabulary to make any common sailor jealous 🏴‍☠️🏴‍☠️

[@StopTheDamnTape]

@@thestonecircle lmao haha thanks man that was a really nice thing of you to do!! … I also like “best pirate fitness” like this is a common and acknowledged sub section of fitness hahahahaha. There better not be any others, I’ll make them walk the plank.

[@creativetraininghacks]

"Optimal should never get in the way of life" - that's one pearl of a quote! 👍

[@thestonecircle]

Thanks CTH I hope you had a good vacation!!

[@creativetraininghacks]

@@thestonecircle Thanks for asking. Well, at least it didn't leave me totally incapacitated as you will see in my upcoming short 😄But seriously, all in all, and certain (known) medical issues of our youngest son aside, it was a very nice vacation. We met and had dinner twice with our oldest son and his girlfriend . So it weren't just cold and rainy days on the baltic sea, but also a (partial) family reunion ☺

[@thestonecircle]

@@creativetraininghacks that sounds really great 🙂

[@GustavoFedrizzi-oj2od]

That's so interesting, I've started to get into sandbag and stone lifting because of your videos, and I was doing calisthenics circuits on the side to take care of the muscles that weren't being properly worked. And now I've just seen this video, I had no idea you were doing calisthenics circuits. A program centered around sandbag/stone lifting and calisthenics circuits seems to be the most financially accessible / time efficient setup for training at home.

[@thestonecircle]

Hey awesome!! Definitely a great combo, works so well!

[@SandbagMisfit94]

Definitely the best financially accessible option. It works very well for people who don’t have the time or access to a gym. I did CrossFit and realized that I don’t have time for the classes as I have to be at work very early and get off later than the last class most days. Wasn’t able to train as much as I wanted to. Plus the membership is expensive at most gyms. So I had to do my own thing. Sandbags and calisthenics also work very well for people who have to travel for work as you can empty the bags and fill them up when you get to your destination. The absolute best option for people who want to train but have an unpredictable and crazy schedule in life! Always find a way!

[@saiketbiswas8444]

Dang ....this is one of your best videos yet !!! There's better explanation here than in a couple of couple of calisthenics books in my collection. Also, it fills out the gaps in those programs quite nicely. Thanks for the high quality video.

[@thestonecircle]

Hey thanks I'm really glad you liked it!!

[@staytrue5307]

I've cut my training down to doing just 4 exercises and it's working. I've built more muscle after I hit a plateau in my training. I train only 3 x a week. Monday Wednesday friday. On the morning of those days I do sprint training for 20 minutes. The fat loss from sprinting is crazy. In the afternoon of those days I do 5 x 5 trap bar deadlifts and 5 sets to failure of dips. Then to finish the workout I will do 1 set to failure of farmers carry with the trap bar. That's it. Just 4 exercises. Deadlifts, dips, farmers carry and sprinting. It's amazing the results you get from cutting out excess exercises. I know some people will think that's not a complete routine but it covers all major muscle groups and is working for me so I'm going to stick with it. Great video dude 👍

[@thestonecircle]

That sounds like my kind of routine! Glad to hear it's been working for you, that combination has to make for a strong person who looks the part and can back it up!!

[@staytrue5307]

@@thestonecircle To be honest mate after being in a care home and losing my fiancee and daughter I went down to 84lbs at my lowest weight. I was at deaths door but I've managed to put a lot of weight on in 18 months of non stop eating and I'm now 196lbs. I find simplifying my workouts gets me the most results. If I can just zone in and get in a place to just push myself to the absolute limit doing those 4 exercises that should keep in reasonable shape. I really appreciate your channel bud. You can tell you are a very genuine person who loves what he's doing who always replies back to people. If only the world had more people like you it would be a far better place. Really appreciate you dude. Thanks again.

[@thestonecircle]

@staytrue5307 dang that's tough sorry you had to go through that, it's good to hear you've made it back though 18 months is a good long while to stay committed! There's something really nice about the simplicity, just going into it giving all you can, just raw effort some of my favorite workouts are like that. I really appreciate that, I'm just hoping to continue making videos that I think are cool, so far it's been nice to discover a lot of other people thing the same things are cool haha. Thanks for being here!

[@Natural-lifting]

personnaly i would add smth like pike push ups or overhead press but who am i to jugde hearing your story is awesome man and you sound strong keep going!!! i soon wanna get my dad back into training and i wanna do similar things just basic training and also the type of training that will create strong bones and tendons as i think thats what you want most when you get older so i will definitely use this tactic!!

[@stevecalamars7890]

pre-dawn hours, cold-brew ☕ and a new drop from Cody, reflecting on and discussing the benefits of calisthenics & circuits!! .... quality addition to the pre-training mindset this morning ... a barrage of great points! 🎯

[@thestonecircle]

Hey again glad I could be a part if that precious morning coffee time thank you!!

[@Thatguyrandomguy]

Congrats on hitting 7k

[@unknownstrongman]

7k!! Hell yea!!

[@Carrie1111-j9x]

Sandbag plus body weight is gold .

[@thestonecircle]

The perfect combo!!

[@ccaprice8595]

I'm lost on where to start. I want to switch from my full gym to calisthenics and sandbag but I've never been good at making my own programs, I need guidance and direction on how to run a complete program incorporating the two.

[@Carrie1111-j9x]

@@ccaprice8595 his book is coming. It will have all the solution

[@oldnatty61]

Dude! Great job! Best vid of yours I've seen yet. Well thought out. Well organized. Well presented. You should turn this into a pdf and sell it.

[@thestonecircle]

Hey thank you oldnatty!! If anyone can say how well this stuff works I think it would be you! I'm currently working on a book and Circuits will definitely be a part of it 🙂

[@oldnatty61]

@@thestonecircle 👍

[@cole485]

Great video dude. A lot of people don’t realize you can use many factors for progressive overload. Reducing rest, different tempo, paused reps, even just stricter form all can apply. My grandpa, who is nearly 90, is in amazing shape and he’s trained like this for the last 30 or more years. He used to be a competitive bodybuilder but then migrated to a routine like this, and he obviously knows a thing or two about training. Keep up the good work!

[@thestonecircle]

Hey thank you! That's awesome I can see why this would be such a beneficial/healthy way to train moving into old age. All we can hope for really, just keep mobile till the end!

[@MachoManShark]

sick timing. i started incorporating circuits into my training a few days ago, and have been looking for as much content on it as possible. congrats on 7k, cheif :)

[@thestonecircle]

Haha heyy perfect timing! How are you liking the circuit training so far? Also thank you! 🙂

[@strengthandhonor-ui7fg]

Thanks man! This is going to be useful for me. Because as I grow older I manage to lift heavier weights, but my calisthenics endurance keeps dropping. Thanks again for the help!

[@thestonecircle]

Hey glad you liked it!! It's easy to let that endurance fall behind, I'm guilty of it myself haha

[@davidfillary]

On a deload this week with an injury, so used this to create a circuit around it. Thank you - this was a really great structure

[@thestonecircle]

Hey glad you liked it! Good luck with the injury I hope it heals up quick

[@Natural-lifting]

as i wanna condition for fighitng i have come up with an idea for this: the idea is basically an explosive conditioning circuit so the idea is that you focus more on movemetns that help your punching power and your stamina and just a tiny bit your max strength so an example could be: we use the 6,5,4 4 x method for this one with the exerices: pylo push ups or smth like a mike tyson push up(dont do many but focus on making them more explosive every time) then any type of pull you can do 7 of (ideally one that place more focus on the core like l-sit pull ups or one that breaks your pull up into multiple movements like pause pull ups) then a handstand push up progression(pike push up, elevated pike push, wall handstand push up, etc) then as last exercise either a row or an ab exercise(ab wheel, walrus(check garage strength youtube channel video 8 exercises to make you a savage fighter)( row exercises like upside down deadlift pull over) if you wanna do a 5th exercise make it some sort of pylo exercise for legs (check again garage strength video about bodyweight fighter exercises) just dont do many reps do the same reps but focus on being more and more explosive and for this try to do smth for one leg at a time and switch it each time a round ends (so if you did 6,5,4 and start over again) that way you can really train your legs seperate and in a circuit. The first two exercises are most focused on getting more explosive for fighter but even by the last exercises you can focus on pushing up fast or even getting your hands of the floor by a pike push ups. This will also help your endurance and punching power ofc you can do other but similar circuit for fighting too. The idea is that you cant do more then two reps then your using so if you start with 6 reps you shouldnt be able to do more then 8. If you at this example you see only the first two exercises are very explosive but thats the point as the third one is more focused on shoulder strength and the last one at body control (abs or do a row exercise that focuses on moving your body a certain way that you have to think about to build mind muscle connection). Ofc you can make all movements explosive if you wanna go ahead and do full punching power which i will definitly sometimes but i also wanna have strength to punch harder and body control to have better form. Another idea can be using the muscle focused circuit where you do two exercises and switch with them the whole time for this i advice setting a timer for 5-10 minutes and do as many rounds as possible each time adding a round or reps. This can also very well be done with leg explosive conditioning or with two ab exercises for fighting i wouldnt advice doing two exercises for different muscle but instead picking two exercises for similar muscles and doing as many rounds focusing on explosive power but not going to complete failure so you can keep going and rest as little as possible. I HOPE THIS HELPS YOU FIGHTERS HERE

[@thestonecircle]

Sounds awesome!!

[@michaelpopkins3002]

Another great video!!! Ive used this style of calisthenics training for a while and find it really fun as well as an excellent workout!!! I think having fun in your workouts is a big factor in longevity!!! Keep up the amazing content!!!

[@thestonecircle]

Hey thank you glad you liked this one!! I agree 💯 training enjoyment is so important. These circuits are brutal but they really are fun

[@unknownstrongman]

We added a bit on this prep, its helped tremendously. Not to mention how fun it is

[@thestonecircle]

Awesome!! Great way to get some intense muscle sparing cardio in no doubt. It's nice knowing it works at your level too!

[@Cole205]

A video to keep for reference!

[@thestonecircle]

Hope it helps!!

[@Tobeminion]

Never stop making videos

[@thestonecircle]

Hey thanks for the support! I'll keep going for as long as I can :)

[@TwoStepGoodbye]

I really like your channel dude. I’m an engineering student whose short on time in my day so these high intensity calisthenics workouts are perfect.

[@thestonecircle]

Hey I'm honored to have you here, I hope these circuits work well for you!

[@Milpower]

Fantastic delivery of incredible content. Is there a way a person can contact you?

[@thestonecircle]

Hey thank you I really appreciate it! I'm kinda slow about it but I look at all Instagram messages if you want to send something there 🙂

[@MarceloGameiro12]

My base of calisthenics workout is emom and i really love this it builds some mass and a lot of resistance to fatigue optimal for inproving form and number of reps of the movements i include. Overall great way of training. Just lacks in terms of building strenght

[@thestonecircle]

Emom is great too!

[@MutatedPixelation]

Calisthenics noob here. 👋 This is, quite simply, one of the best calisthenics videos i have ever seen. You touch on literally everything and in such a great way. Plus the ideas and circuits people are commenting are great too.

[@thestonecircle]

Hey so glad you liked it!! I hope it helps you out :)

[@thestonecircle]

Hey so glad you liked it!! I hope it helps you out :)

[@Qmayb]

GREAT video

[@thestonecircle]

Hey thanks a lot I'm really glad you liked it! This is one of my favorites I've made for sure :)

[@saiketbiswas8444]

I come back to watch this video quite often, although it does not have as high views as some of your sandbag and strength training videos (as of yet) I think this is probably one of the best videos you have made. Straight to the point, usable information covering a lot of ground. This video could be it's own book or if you add it to your calisthenics strength video and calisthenics hypertrophy video you can turn it into a complete calisthenics book for strength, hypertrophy, endurance, cardio...something minimalist that people can do in smaller spaces. I have a calisthenics book from 2009/10 which did really well because of "flashy" marketing but doesn't come close to the information that was covered in this video.

[@thestonecircle]

Hey thank you I really appreciate that so much! I took some of my favorite parts of this video and used it in the book I'm working on :)

[@TreforTreforgan]

Watched a few good and informative videos about callisthenics but this one, in my opinion, has no equal. 🔥🔥🔥

[@thestonecircle]

Hey thank you I really appreciate that!! 🙂

[@danielprobets7635]

Hey man such a great video on calisthenics circuits . I am currently running your one sandbag routine and I'm loving it , i have a stretch i would describe it in the mid back almost constantly and feeling my posture has opened up and just generally stronger in a different way to any other training I've done before . Calisthenics has always been my favourite and i can honestly say i think sandbags are going to be an equal now for the rest of my days. What I'd really like is to combine these circuits with sandbags but i really feel these sandbag workouts the day after . I think adding the circuits now would eat in to my recovery too much , would love to know how you program sandbags and calisthenics with rest . All the best brother 👍 ❤

[@thestonecircle]

@danielprobets7635 hey thank you so much for the feedback!! That's so awesome you're running the program! I actually just got the voice over recorded and will start working on the footage soon for a new sandbag and calisthenics circuit program! If everything goes as planned it should be out in the next two weeks 🙂

[@djj3357]

Very smart, well thought out approach! 💯🔥💪🏾

[@thestonecircle]

Hey thank you glad you liked this one!

[@penumbramine]

have you heard of dogcrapp training? you seem to give "alternative" set and rep schemes a go so it might be interesting to you. the rest pause thing works really well for calisthenics stuff weighted or unweighted (whatever lands you in that 8-12 sorta range)

[@thestonecircle]

Hey heck yeah! I've always thought it sounded really cool but I haven't ever given it a real honest try, mixing it with calisthenics sounds pretty awesome

[@frog6054]

Your thoughts on EMOM? Been doing them lately and I got some good amount of gains.

[@thestonecircle]

Awesome way to train! I like using emom for skill based things, like a tuck front lever hold for 10 seconds one minute, bent arm plance for 10 seconds the next minute and repeat

[@mikaeljsilva]

Nice video bro!! I'm training for an endurance championship and have incorporated circuits to improve my cardio and support fatigue. thank you for the informations

[@thestonecircle]

Hey thank you good luck with the competition!!

[@No-wy7lf]

Amazing video!! What are your thoughts on EMOM with calisthenics for building muscle?

[@thestonecircle]

Hey thank you! I'm always glad when someone likes these more pure informational vids :) I think EMOM can work great! I had a lot of success with it when I was working towards front lever pulls and bent arm planche regressions, seems to work great with skill stuff!

[@No-wy7lf]

​@@thestonecircle yes indeed, I've been experimenting with them for two months and I'm very happy with the results, I would have a workout A and a workout B (workout A doing Pull ups and dips and workout B focused on decline pike push ups and Chin ups) usually doing 3 finisher sets of rows , skull crushers and bicep curls at the end of each session. 3 times per week alternating between Workout A and B . I progress it like this, for example I started doing 3 pull ups and 6 dips emom the first "cycle" week 1 : 10 minutes EMOM Week 2 15 minutes EMOM, week 3 20 minutes EMOM, and Week 4 25 minutes EMOM. (Once I tried 30 minutes EMOM and it was too much for me HAHAHA) and then I'll start another cycke but adding one rep each exercise (now 5 pull ups and 7 Dips EMOM) and start from 10 minutes again until reach the 25 minutes again and then add another rep so and so and. Before this method of training I was capable of doing 6 max reps on pull ups as 14 max reps on dips, now I can do 11 pull ups and 22 dips! I'll keeping adding reps every month untill I reach 12-14 reps each exercises, then I'll switch no a harder variation, it's amazing!! I'll right a longer post on the subreddit of Bodyweight training, hope you like it! I'll definitely add Down workouts now as finishers because of his video

[@mmafan3]

Just happened to see your channel in my feed and excellent information! I do mostly circuit training now (only calisthenics/BW) and do the basics, dips, pullups, squats, pushups or sometimes i eliminate the squats. I also reverse the order of the circuit to keep it intense. I also enjoy doing just pullups and pushups for a workout, or dips/pushups or squats pushups. Another day I will combine the three pairs of exercises I mentioned for an entire circuit and hit it about 10-15 times. I prefer to rest little to get the heartrate up, sweat pouring and maximum pump. I also do sets of pullups/pushups (or dips)/pullups in one go, then it will be pushups (or dips)/pullups/pushups and I do this for several circuits. I also hit the heavy bag one day a week and that in itself is a full body workout.. I want to get back into rope climbing, did a lot in the military as well as the sandbag (not as heavy as yours lol. I do think if one is wrestling, Judo, etc that sandbag should be in the arsenal. I will research more of your videos, especially the one about weighted calisthenics. Haven't done for a while but want to see your input. Thank you for your information bro!

[@thestonecircle]

Hey thank you I'm glad you liked it!! I really like that part of it too, you get muscle building and endurance training in one hard to beat that!

[@mmafan3]

@@thestonecircle absolutely and thank you!

[@ryanscott8770]

Just did the first 10 down cardio circuit example. It absolutely floored me, took me 30 minutes but my god it was hard. I probably won’t ditch lifting weights altogether but will add these in twice a week

[@thestonecircle]

Hey that's so awesome you tried it!!

[@AlvaroAndresDiazToledo-zc5yh]

I will try it. 👍

[@thestonecircle]

Heck yeah good luck!

[@georgiosdoumas2446]

I have been doing the following 2 circuit training per week, (I do one of them on Monday and the other on Friday): On Monday I do 4 rounds at the max of reps, and on Friday I do 8 rounds at the 2/3 of the max of reps for each movement. The exercises I do are : 1 pull exercise (pullups , chinups) then one push exercise of push (dips, pushups) then one leg-raise for calves then one exercise like jumping squats , or jumping lunges , for the leg and as 5th exercise I do abs. I will try to skip the legs exercise, and put them on separate day, and see how it goes

[@thestonecircle]

Nice sounds tough!

[@alisaaeddin9682]

I was wondering, do you do the circuits and the sandbag workout? Thanks for the content

[@thestonecircle]

Yeah! sandbags 2-3x every week, and calisthenics circuits every other day :)

[@alisaaeddin9682]

@@thestonecircle Thx for the answer

[@Tovashi]

Do you think there's much of a difference between low sets, high reps and high sets, low reps, when it comes to high rep bodyweight training? Such as: 3x30 vs. 10x9? I feel like you get more quality reps in the lower rep range, and the higher rep range fatigues you quicker.

[@thestonecircle]

I definitely prefer the high sets low reps approach myself, because like you said you really can make each rep better. Every rep can be much more explosive that way. I think you could probably build a similar amount of muscle either way assuming you're pushing close enough to failure, but the low reps seem to work better for building power

[@Tovashi]

@@thestonecircle Thank you for the reply!

[@nappasavestheworld4757]

Damn bro youre picking up subs like hotcakes. Great content as always.

[@thestonecircle]

Hey thank you 🙂 last vid on biceps did really well, and my sandbag Hypertrophy vid from a while back just passed 100k I think that's where most are coming from!

[@mattbennett277]

You mentioned that you could improve your form on the pike pushups. One cue that was a game changer for me was at the top to arch your tail bone and bring your heart toward the platform. It sounds strange because we don't really want an arched spine, but when you upside down it actually makes your spine flat instead of rounded. Bringing your heart toward the platform brings the arms into alignment. Don't make it staccato but find the groove. Another consideration is to use paralletes b/c the added grip makes you tighter and lighter. Hope this helps.

[@thestonecircle]

Thanks 🙂

[@mattbennett277]

Line the paralletes from end to end making one line from one side to the other so the fingers are pointing forward before you grip it.

[@Tovashi]

How much weight would you recommend to be added if you wanted to maintain high reps? 10-20lbs? 5-10% bodyweight?

[@thestonecircle]

Just depends on your strength level really! That sounds like a good place to start though

[@ThatMcflyGuy]

Great video and commentary as always. What is your diet like?

[@thestonecircle]

Thank you! I've had this protein cereal thing I made nearly every morning for like 7 years now, lots of dried fruit and stuff it's good. Dinner is whatever my gf makes, but usually some kind of rice or pasta meal. Lately I've added a shake before bed because I'm trying to bulk up a bit. And thats it!

[@ShelbyCobra1911]

Could you explain what you mean on the balaceed circuits to break up the set. Say your doing a 10 down and at some point muscle fatigue sets in and you cant do the required reps, do you mean take a slight break in the set and then finish it or is it something else?

[@thestonecircle]

Hey good question. The main goal with the balanced circuits is to keep the muscles near failure, and maintain a steady pace at all times. If you're supposed to do a set of 7 as an example, it's better to do 4 reps of each exercise, then 3 of each exercise, rather than pausing to rest. That way you maintain that steady pace. If you were doing dips pullups pike pushups and rows, and you couldn't complete the full set of 7, rather than standing around resting it'd be better to do 4 dips 4 pullups 4 pike pushups 4 rows 3 dips 3 pullups 3 pike pushups 3 rows

[@ShelbyCobra1911]

@thestonecircle Oh I think I understand now. You're essentially breaking up that one set into something more manageable while still working your way down and staying near failure. I'll definitely have to give these a try. Thanks for the clarification 👍

[@thestonecircle]

No problem! I was having trouble trying to describe that part haha.

[@RoughGalaxyYT]

I'm curious. if someone like me is just starting their training, does it matter what the circuit is made of? In my case, all my push ups are incline push ups due too lack of strength. My pull ups are band pull downs. I don't have the ability to do dips so band tricep pressdowns or something like that fill that spot. My lack of strength and stamina limit my current options. I can't do diamond push ups at all for example, so I'm almost in a pre-exercise state, even though I'm working out as often as I feel is safe for me to do so.

[@thestonecircle]

Hey you're right on! Takes most people many years to realize that, if they ever do. The exercise itself doesn't really matter, what matters is that it challenges you. Keep pushing beyond what you did last time and you will improve!

[@leonardo9259]

Sounds damn fun, too bad im fat as fuck and can only do 2 pullups and 3 dips lol, cant wait to try it once im stronger to consider BW reps cardio

[@thestonecircle]

Haha hey 2 pullups is way easier to scale than none at all, you'll get those reps up in no time! Inverted rows and standard pusups can be a pretty tough one worth trying!

[@sandyrichardson3633]

Hey man, love this video. How long is the rest period between each set? Did I miss this bit somewhere? Cheers

[@thestonecircle]

Hey thank you! Only rest as long as is needed, the goal is to eventually keep going nonstop!

[@sandyrichardson3633]

Okay, thanks man! Gonna give the cardio circuits a spin this eve. I'm doing my heavy lifting in the morning and want something different for the cardio side of things later on in the day.

[@thestonecircle]

@sandyrichardson3633 awesome I hope it goes well!!

[@Len_Dog17]

Hey man, great vid, any chance you could do a vid about sandbag circuits

[@thestonecircle]

Thanks! Yeah I could do something like that 🙂

[@MonkeyThreeThousand]

Can you make your Kindle book available in Australia please?

[@thestonecircle]

Hey! It should be available there but you might have to search for the book on amazon au rather than clicking the link in the description sorry for the hassle!

[@farkas266]

This is the structure that crossfit should have been, with added basic and simple DB/KB lifts. Cool structure

[@thestonecircle]

That would be awesome to see!

[@Markiiee300]

I kind of do this now, but in a bro split way, I'll do 4 different pushup variations to hit all angles and rest 30 seconds between each exercise and do a 2-3 min rest after each circuit, seems to be good for losing weight and good for recovery, maybe not so good for gaining muscle, but I still progressively overload it

[@thestonecircle]

I think that sounds like a great way to build muscle! Calisthenics is so underrated!

[@oneanamoly]

Nice emphasis on explaining the difference between the three style of circuits

[@thestonecircle]

Hey glad you liked it!

[@unknownunknown7385]

I do Planche, One Leg Squat, Pullups, Dips, L-Sit Legraises every day! Every 4 day with one Set to failiure 3min. break between each. On the other days I do the sets in one row with grease the groove 1/3 of the max reps, 4 times a day. It works good sience 2Months with no break! Make progress every 8 to 12 days!

[@thestonecircle]

That sounds awesome have you reached the full planche doing that??

[@unknownunknown7385]

@@thestonecircle I start with knees under me, arms not stretched. Yet with swing I can hold it for just one secound, with streched arms (On a dip-bar). I do it very simular to Chris Hera. But I think it´s very easier on a dip-bar before you get on the ground.

[@unknownunknown7385]

I think it´s very good before you learn handstand. Because I done earlier pike-pushups for that. Than I can´t go forther With thease, because it don´t train the lower back so much as needed. Even the handstand itself don´t do this enough. But that´s the key to go in the handstand AND hold the free handstand, not so much the shoulder. Hope this helps many.

[@unknownstrongman]

Love it💪🔥

[@thestonecircle]

Thanks man!

[@MadRebel97]

What power rack are you using in this video?

[@thestonecircle]

a.co/d/09LOZTlb

[@mr.potatohead6138]

So basically splitting the balanced workout into 2 parts would be more muscle building? I got a sandbag because of your videos, its brutal but awesome, thanks!

[@thestonecircle]

In most circumstances I'd say yeah! And heck yeah that's so awesome, I'm glad you're enjoying it!!

[@panchotheaddict420]

mines like this: 30- 15 ibs dumbell shoulder presses 30 seconds shadow boxing with 5ibs dumbells 10- pullups 10- dips 20- pushups 1 minute on the punching bag i do 10 reps of this.

[@thestonecircle]

That's intense!!

[@Mathiastrength]

how do you progress the overload with muscle focused circuits?

[@thestonecircle]

Hey! Still by decreasing the time. Usually with a muscle focused circuit that will mean less time rest-pausing in the middle of sets etc!

[@Mathiastrength]

@thestonecircle ah so like doing a certain number of reps in a small amount of time

[@thestonecircle]

@@Mathiastrength for sure! Progressing by increasing training density

[@jonatanolsen37]

My favourite is 5 pullups, 10 pushups, 15 air squats. As many rounds as possible in 20 minutes.

[@thestonecircle]

Sounds brutal!

[@QuanTanRs]

inverted rows, can you do them on those dip bars u have in ur room or a barbell on the squat rack?

[@thestonecircle]

For sure!

[@manefields]

i call mine Cerberus set. 8-10 pull ups to 8-10 dips to 6-8 pistol squats.

[@thestonecircle]

Sounds tough!

[@javierleon4368]

Not sure if I missed it but when would you work lower body on the balanced circuit?

[@thestonecircle]

That's a good point I kinda skipped over. I would probably train the legs with straight sets of some kind, bodyweight or with weights once or twice a week

[@javierleon4368]

@@thestonecircle Awesome thanks for the response!

[@Yigit-nw4et]

comment for the algorithm

[@thestonecircle]

Hey thank you!

[@Mathiastrength]

Can you send a link to the pull-up rack?

[@thestonecircle]

a.co/d/8eR8Otu

[@leonardoandrade471]

I've been enjoying density as a way to get progressive overload, both for sandbags and calisthenics. But rather than get a fixed amoint of work and cram it into less and less time, I have a fixed time interval and try to get more work into it every time. My last sandbag to shoulder session was a 20 minute EMOM with two shoulders (obe per side) per minute, for instance. if I keep at it I think I can double the reps

[@thestonecircle]

Heck yeah density training is awesome!! That makes for a tough 20 minutes, worth it though! Crazy to think what you'll look like after doubling it 😮

[@leonardoandrade471]

@@thestonecircle dude, I got pinged about your reply while lying on the floor after testing my max. I'm still on the floor. 12 reps in one go, roughly 2.5 minutes of work. When my bag arrived in early February my first proper workout was this many reps broken up in doubles! I am heavier and feel more solid just as you say it does

[@thestonecircle]

HECK YEAH 12 in one go is insane!! That's some real crazy improvement, can't wait to see what you get up to next!

[@mattbennett277]

Great work! One person who popularized the style of density training with a fixed time interval was Charles Staley; he called it Escalating Density Training (EDT). A proponent of the fixed work in less time, aka increasing work to rest ratio, was Ethan Reeve. Back in the day we would use a modified version of Reeve's approache to work toward "100 rep death marches". The idea is to start with a lot of sets of few reps, for example 10x10. Next workout decrease the sets by 1 which gives 11 or 12 reps for 9 sets. And repeat decreasing the sets until you have 100 reps in one set. The jumps can be a bit brutal so continue with the same amount of sets but get the work done in less time. Another helpful approach is to double your target number. So if you want to do 100 reps in 1 set you may start by doing 20 x 10. However, the way you did it worked well! 12 reps at once is impressive. Keep up the good work. Take what is useful and discard the rest.

[@leonardoandrade471]

@@mattbennett277 hey, thanks! I actually used escalating density accidentally for weighted pull ups once! Didn't know it was a thing, it just felt right. Went 5x3 > 4x4 > 3x5 > 5x4 > 4x5 > 3x6 > 5x5 > 4x6 > 3x7. It was a very productive time! All with my 24 kg kettlebell hanging from my waist. The total volume going down as the sets got harder helped me stay recovered, I think.

[@jasonashley4579]

It'll give you that Leavenworth body.

[@thestonecircle]

Sometimes I realize how uncultured I am haha, is a Leavenworth body a good thing?

[@jasonashley4579]

Well, it's a place that's best to stay out of, but if you happen to find yourself there you'll wanna stay riot ready for sure.

[@watsonkushmaster3067]

Man your sub count is going wild

[@thestonecircle]

Going up quick this month! The Biceps vid I made did pretty well I think that's where most people are coming from 🙂

[@weslafontaine1058]

The circuit thats best works for me is 5 rounds of pullps,dips,squats, push-ups, and lunges. With a 3 minute break between rounds.

[@thestonecircle]

Sounds tough!

[@BilboSandbaggins]

What reps are you hitting for each?

[@weslafontaine1058]

​@@BilboSandbaggins10

[@johnvargas8841]

I think youd enjoy “Lox Natural Gainz 6 in 1”

[@thestonecircle]

Jeez that guys a beast!!

[@johnvargas8841]

@@thestonecircle bro hes over 40. Its wild. I used to watch all those guys when i first started my fitness. Then i became a burpee fanatic. Throw the pig egg in once in a while and my work capacity exploded

[@thestonecircle]

@johnvargas8841 dang that's all we can hope for, to move that well at 40!! Burpees and sandbags after that you'd never get out of breath!

[@Thatguyrandomguy]

Congrats on hitting 7k

[@thestonecircle]

Hey thank you!!