Intensity, Volume, Frequency | Calisthenics Programming EP.2

[@PranjayVarshney]

Underrated channel! You deserve a lot more recognition.

[@FrinksmovementTV]

I appreciate your thoughts! Thank you

[@johanjonsson6504]

Says he's not an expert --> knows more than 98% of the youtube "fitness experts"... As a powerlifter I love these calisthenics videos, because according to me you are not a complete athelte until you have knowledge about barbell training, some cardio AND you are able to move your own body through space (pull ups, dips etc). Thank you! :D

[@FrinksmovementTV]

Damn thank you so much for this. I truly appreciate words and it really gives me the power to continue 👍

[@FrinksmovementTV]

Enjoyed the video? This one took lots of hours so i hope at least some parts helped you with the topic. If it did the like will be highly appreciated, and any comments regarding questions/discussion as well. Thank you for watching ;) Have a nice day/evening frinksmovement.com/Coaching - book consultation / apply for coaching frinksmovement.com/Contact - questions regarding coaching, cooperation/business, videos

[@012workout]

Man it's so impressive the work you've put into this serie ! So well made i wish i could 've seen this earlier in my calisthenics journey and even now it's gold. Just have to say continue like that !

[@FrinksmovementTV]

Thank you brother for your positve words. Mutual support. Love your work as well and while covering different niches (well i cant say really but definitelly in ifferent language haha) Im glad you liked the video and same words to you. Just keep on going ;)

[@FrinksmovementTV]

Hey everyone! I want to clarify two things - 1st HSPU 6 times a week is too much for pretty much everyone so it was a mistake on my part - handstand? okay, not handstand pushup. 2nd Absolute intensity - number of kilos/pounds or difficulty of exercise. Relative intensity - percentage of max load or difficulty based on RPE frinksmovement.com/coaching/ - book consultation / apply for coaching / programming frinksmovement.com/contact/ - questions regarding coaching, cooperation/business, videos www.gornation.com - 10% Discount on Calisthenics Clothing & Equipment with the code "frinks"

[@TikritiXP]

This channel is the most underrated channel I ever seen

[@MpPalumbo]

Thank you for taking the time to make this video! The rabbit hole goes deep when it comes to body weight training. You did a great job explaining the relationship between volume, intensity and frequency. learned alot from this an will apply it to my own training! Looking forward to the next episode!

[@FrinksmovementTV]

Fantastic man! Im glad it did! Soon gonna start working on the EP.3 Cheers!

[@miguelangelarnedo5381]

You will have 1 million subscribers soon. It will come naturally.

[@Delta3angle]

I can't wait for this channel to blow up. Keep up with the quality content! It will rise to the top!

[@FrinksmovementTV]

Wow thats some really inspiring message. Thank you Eli, and thank you once again for your help

[@SimonHamptaux]

What a great video man! The idea of doing this serie... it's perfect! Keep up the good work for the calisthenics community! 🙏

[@FrinksmovementTV]

Thank you man! I really appreciate it. Im working on one video and after that im taking up the episode 3 ;) Thank you for inspiration.

[@isaacmorris7506]

These videos are really awesome! I've been stuck in a rut for a long time with my calisthenics and working out in general. Watching these videos and trying to really take your ideas into my training has helped me regain my faith in my exercising. Thank you so much.

[@FrinksmovementTV]

Glad you like them! Episode 6 is in working ;)

[@CarlosXXX50]

I found your channel yesterday and I´m going to watch all your videos. The quality and knowledge are amazing! Greetings from Spain,

[@FrinksmovementTV]

Thank you SOO MUCH! New video is coming soon and greetings from Poland ;)

[@codecruz]

In 2020, when gyms closed, I decided to train one of my weaker movements: the pull up. My previous PR was 15lb 5x5 or something. I was doing heavy pull ups on Mondays. Once I hit 15lb, progress seemed to get harder. I decided to also start doing bodyweight pull ups on Fridays for 3 sets of AMRAP. Increasing the frequency made the increase in weight easy again. Then the weight felt hard again at 30lb. I added another 3 sets of AMRAP bodyweight pull ups on Wednesday. Problem solved. Then the weight felt hard again at 45lb pull ups. I increased the 3 sets of AMRAP to 5 sets. At the end of the year I got to 57.5lb 5x5 pull ups and plan to continue gaining on them. I slowly increased frequency and volume when my heavy day started to feel too difficult to do the increased weight weight. It was easy to increase the frequency because I bought a standing pull up bar during quarantine. All I had to do was go outside to the porch and do the pull ups.

[@kamsalad]

So were you only adding weight one day a week? Were you also progressing/tracking your volume days? I'm thinking of doing something similar to you but with volume in a range (around 35-50) on my volume days, and only one volume day instead of two.

[@codecruz]

@@kamsalad yes. Monday was my heavy day with a weighted vest. Wednesday and Friday were lighter days of AMRAP pull ups with bodyweight only. My body can't really do heavy pull ups more than once a week. Those 2 days are just there to give the muscle a pump and to keep the muscles from shrinking too much before the next heavy day. If I did good the previous week, which means doing all my reps on the heavy day and not missing any light days, then I would increase the weight on the vest the next week. I was not trying to "track volume" but I was mainly thinking of increasing frequency of training days, which also increased the volume as well. I went from pull ups once a week while vest weighed less than 15lb, twice a week while vest weighed less than 30lb, and 3xweek while vest weighed less than 45lb. I was increasing the frequency and volume as the weight got harder.

[@marioparra9337]

Bro please keep going! You channel needs to gain more attention!

[@tonysaik]

Yo man,your channel is fire!It will blow up soon!Too much quality content

[@FrinksmovementTV]

Wow that is so nice thank you!!

[@Pedro-bu8xd]

Wow great stuff mate. Hope to see more!!!

[@FrinksmovementTV]

Thank you. Very soon taking up the next content to make ;)

[@luis05i]

Good content man! At 33 years old i've decided to start training calisthenics and your videos are among the best. I've learned a lot. Keep the Good work!

[@rodrigolev1]

climber geek brought me to you, keep doing it !

[@cubadox365]

Totally agree with your assessment of the RPE scale. Doing anything below an 8 or a 7 on the scale would not give enough stimulus for strength or muscle growth.

[@FrinksmovementTV]

Yes its very unproductive in my eyes. Training has to be hard at the end of the day

[@marcusson1983]

Wait, if i want to do 5x5 set strict form i can't just push to my "technical failure wall" in first couple of sets... Then i wouldn't complete it..

[@paulrazvan6156]

Lol Osvaldo is the benchmark for skills in calisthenics

[@anambivalentenemy]

That was a great explained video! My request is to make a video,applying all these principles into programming for a goal you have set. Let's say bar muscle up,since it is a fairly easy/simple goal to achieve,and its the one i want to get. Thanks!

[@FrinksmovementTV]

I dont know if you follow me on IG or watched the first episode. But thats exactly what im gonna do on episode 6-7 (last) im gonna do making off the program and put that on PDF so everyone can watch. Im not sure which skills im gonna adress there yet. Most request HSPU, planche, FL. But why not to add muscle up too that list ;)

[@anambivalentenemy]

@@FrinksmovementTV Ok then,i''ll be waiting!Thankz!

[@extremedragon255]

Congratulations, you've been doing a nice work! I really enjoyed

[@FrinksmovementTV]

Thank you! Ep. 3 in making ;)

[@thejoerhoads]

This might be the best video on VIF I've ever seen. You do such a good job at taking information from other sources and putting it all into one understandable video. Good job, answered a lot of my questions I've had for a long time now.

[@FrinksmovementTV]

Glad I could help brother. Funny because ep. 4 is just in making and coming up very soon ;)

[@Sztangislaw]

Profeska 👌 tak trzymaj

[@FrinksmovementTV]

To zaszczyt. Dziękuję

[@fire_strike291bg7]

Great information bro keep grinding

[@Athleta_Christi]

The best !!!!! This guy really breaks down calisthenics

[@FrinksmovementTV]

🙏🏻🙏🏻

[@kylen6430]

9:08 what is that couple doing lol

[@kenleywijaya5237]

This channel deserve a lot more subs. The video and information quality is high

[@FrinksmovementTV]

Glad you think so! Btw next vid is the 4th episode of the series

[@Multicommentormentor]

Was listening to this in the background while doing other things but just realized there is too much good information packed in to properly absorb everything. Will have to come back later with a pen and paper haha

[@FrinksmovementTV]

Sure man!

[@nadavgaler6265]

wow you are amazing ,you explain really good, i feel now i am closer to building my own program

[@FrinksmovementTV]

Thank you!

[@pramod2436]

Great content man, I never seen such information on a cali channel

[@FrinksmovementTV]

I appreciate that!

[@dlm6685]

This is great man!

[@happyhayot]

This is pretty valuable information, I'll keep watching the series.

[@behindthewaves8006]

Man we love your videos

[@knackses2393]

nice information

[@rudyfire8748]

Nice! I have problem for program my cali trening for 2 years. In the gym was easier. This video for sure will help me.

[@Apoka_2K3]

That video is soo good like you teach so many things

[@AlexeyLindenwald]

Amazing work, great quality, a lot of info. I really love the effort you put into your content

[@nathanielsimha7580]

Excellent video man. Thanks and good work.

[@1m2ogaming]

Pretty useful gonna watch next one.

[@FrinksmovementTV]

The further the better ;)

[@Wowbit]

Great work, this video is really good

[@jlbrlb90]

You are gold!

[@ezrazane8243]

Great series 💪

[@d3.1415]

Really well presented

[@LeagueRandomPlayer]

very cool video man im learning a lot

[@culetroland2497]

impressive ! Really good channel, jesus i'm so glad YT recommanded it to me :D It's such a good job, i cant imagine the time you spent on it, GG

[@FrinksmovementTV]

Thank you so much!

[@lucasmartoglio1457]

very good material!

[@korteq]

I'm impressed how precisely you've prepared it. 👏👏👏 Btw, where are you from?

[@vinzchannel01]

You are like Jeff Nippard of calisthenics

[@DanielFlefil]

damn, you are so underrated man!

[@FrinksmovementTV]

Thanks brother. Ep 5 coming very soon. Gotta finish them exams only ;(

[@DanielFlefil]

@@FrinksmovementTV bro there is so much time into these video, people don’t know 😂

[@FrinksmovementTV]

@@DanielFlefil Yeah man they take a bit ;( . Btw, a week ago i realised I was learning how to 360 swing from your video. Back when i did not even have a channel haha

[@DanielFlefil]

@@FrinksmovementTV haha that’s sick’ 😂🔥

[@andre-px8rv]

Love this

[@piyushdwivedi7195]

Great video mate!

[@Elmetodokraken]

Excelent video dude!

[@FrinksmovementTV]

Glad you enjoyed it! Episode 6 should come this year

[@tj3iverson3]

Great Work 💪🏼

[@FrinksmovementTV]

Thanks!

[@the_l0st317]

8:00 How "big" is a Muscle Group? Depending on the answer, overall Volume "per body" can be quite different... For example, are Biceps+Back(+Forearms), Chest+Triceps, Shoulders consideres 3 Muscle Groups or 6 (Biceps, Back, Forearms, Chest, Triceps, Shoulders)? Are Abs/Lower Back comsidered as one/two or more? Are legs only calves + rest, or should you do 10-20 Sets per week each for glutes, hamstrings, calves...? Thanks for answering in advance! As always, really enjoyable content - this should get far more attention!!!

[@the_l0st317]

*after watching further into the Video, let´s simplify the question to: If i do 2 Pull-Sessions per week, are for example 3 Sets of Front-Lever Rows (or FL-Holds) + 3-4 Sets of Pull-Ups + 2-3 Sets of Chin-Ups decent (of course considered, that all sets are @8-9 RPE)? Combined with 2 Push-Sessions and 2 Leg-Sessions similar to the described sets above, we would get 15-20 sets of each push/pull/legs... Or is that to low of a volume?

[@FrinksmovementTV]

Hey! I will send you a link to the source ;) - renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

[@christophertorres8225]

MAN! This video was great!

[@FrinksmovementTV]

Thank you so much!!

[@piotrolejniczak670]

Good work !!!!!!!!

[@FrinksmovementTV]

Appreciate it!

[@kaijanzen2185]

Nice

[@hhfbko]

1:15 6:20 10:51

we can see that this generation is lost when videos like "how many push ups i did in 5min: See what happened" get more likes than this video.

[@bestboy007]

10:25 this image shows me.... but the problem is that i can't do 1 dips or 8x8x8 chin ups... why is my progress so fucking slow ;( if i would life 225 lbs i would not complain... but i cant even lift 50 lbs...

[@FrinksmovementTV]

This is just a simple visualisation of different ways how to overload exercise. What you can lift at the moment doesnt matter. If you consistently put in the effort, be proud of the progress you are making - its not always fast - and more then that - it is usually slow. So dont focus on it that much and instead, focus on what you HAVE control over. Oh and it also doesnt matter how many reps you can do of a given exercise cause you can always use the easier variation and get a bit higher reps this way. Hope it helps man, good luck and keep your head up ;)

[@MrJontto]

Thank you for amazing video! If in the first example the goal was to make 5 sets of 9 rpe and the result was 5-4-4-3-3. Wasn't there too much intensity when there were no repetitions left in the store after the last set?

[@FrinksmovementTV]

Hello Johannes! Thank you. There are some tweaks I would do and Im working a lot past months on developing the system. Thats regarding the video. Regarding your questions, the basic idea is to remain 1 rep in reserve in each set. Could you specify what is unclear so I can help further?

[@MrJontto]

Thank you for the answer! It was a bit unclear whether the rep left in the reserve should be clean rep with good form or not?

[@FrinksmovementTV]

@@MrJontto Yes it should be a relatively clean form, similar to the one done in first rep :)

[@tawangandi6261]

I train six time per week with Push,pull,leg,push,pull,leg,rest What do you think?

[@JakubKowalski93]

As always I have a few nitpicks but overall really great work for the calisthenics community!

[@FrinksmovementTV]

Love it! Thank you and waiting for your stuff, we gotta do something with the bullsh*t spreading around ;D

[@JakubKowalski93]

@@FrinksmovementTV I want to believe that the day comes when clowns and fakes of calisthenics community will no longer rule. May be wishful thinking though : D

[@AlexeyLindenwald]

Comment for recomendations)

[@navin2850]

How did you get that much knowledge

[@FrinksmovementTV]

Well im educating myself regurarly on the topic and am interested for couple of years already. For this video had to read a bit online/listen to some podcasts. Its still a basic knowledge that anyone can aquire. But i think the series will contribute well to the community. Glad you enjoyed man ;)

[@factscine8617]

Hey what's your height and weight? Good vid

[@FrinksmovementTV]

Thank you! Im +/- 180cm tall and 83-84KG

[@redwildbear7253]

My goals are handstand push-ups and front lever, now I know that is better to train the handstand almost daily so I would like to know if front lever is as well a technique movement?

[@redwildbear7253]

Currently, I train the front lever 3 times a week

[@FrinksmovementTV]

@@redwildbear7253 2-3 times a week is gonna work for FL

[@lastmanstanding5423]

2:06 - _"there's no way to measure so precisely in the case of FL"_ I would always just use seconds... like if I'm able to hold the FL for 10 sec max... I would consider 8 sec to be my 80%... This seams precise enough to me... or am I missing something??

[@FrinksmovementTV]

What I meant here is you cannot estimate your "1RM" but you are right. I actually use seconds in reserve for clients. Works well as well

[@sanaladam5540]

Is the intensity about how hard the rep or how hard the set? For example if we are doing 15 reps with low kgs but at RPE10 i think we cant say this is a high intensity set. So why we measure the intensity with RPE scale?

[@thiagotzefcb]

Will there be an episode 4 and 5?

[@FrinksmovementTV]

Episode 4 is there. Episode 5 coming today actually! You picked right moment ;)

[@thiagotzefcb]

@@FrinksmovementTV perfect👌

[@russkibaran]

I got a question regarding the training volume. After I have reached the MRV und used one week for deloading, do I repeat the cycle or do I continue on MAV level for 3 weeks to reach MRV on the 4th to deload on the 5th week?

[@FrinksmovementTV]

Repeat the cycle - with slight differences (i mean the second cycle will differ a bit - either start with bit higher intensity or if you change phase of training you will change some exercises etc.)

[@VanToffel]

If I wanna start with grease the groove, should I do a warm up before every set? Im not the youngest and worried about hurting myselfe.

[@FrinksmovementTV]

Good question - i think it depends on the exercise and your prefference. If you feel like it - do it every time. I dont recommend gtg myself personally and therefore dont have lots of experience with coaching people this way.

[@rnonthenicschannel4820]

Hello

[@tus488]

Does it means : if i do 5 sets of tuck plache and 5 sets of handstand PU, i' ld have 10 sets in volume? :(

[@FrinksmovementTV]

Yes - but you can accumulate more volume of bent arm than straight arm.

[@codeblooded6760]

Can we do wall assisted HSPU daily? With 5 sets?

[@FrinksmovementTV]

5 sets of wall HSPU is definitelly too much for most people. I would rather go for something like 2-5 sets 2-3 times a week

[@FrinksmovementTV]

Daily HSPU work is gonna be too much for most i admit but you can get away with high frequency if we talk about things like bent arm hold, presses and all that techniqal type of work. However thats one thing i maybe exagurated in the video.

[@codeblooded6760]

Okay Thanks

[@wyskun]

I can 1:00min of free handstand . But cant HSPU. My training is elevated pike pushups 6 set x 2-3 reps (90%intensity, no failure) 2 times a weak. Is IT ok?