Training Structure for Bodyweight Training | Calisthenics Programming EP.5

[@SaturnoMovement]

Just genius brother! These videos are evergreen so take all the time you need to produce them. It won’t be a waste of time. Thanks a lot for your effort ✊🏽 -Gabo

[@FrinksmovementTV]

Gabo, you can't even imagine how much I appreciate your support. To have someone that I used to be inspired as a teenager now watching my videos is exceptional feeling. Always appreciated!

[@krama.nabeel]

Yeah brother, take all the time you want. There's no such hurry. Producing these kind of gem videos on a frequent basis is no easy task and it's understandable. We appreciate the effort you take to put out these kind of informative videos & thus we can obviously wait a little as a small price to pay for watching and learning from these videos ❤️

[@FrinksmovementTV]

Thank you Krama! I really appreciate your words!

[@esr2398]

This series is like a calisthenics bible

[@FrinksmovementTV]

Wow, thats something 😳🙏🏻

[@mhnd491]

I agree 👌

[@feralgoat3771]

@@FrinksmovementTV you should make a book I'd buy it

[@Karan_aloneboy]

Correct

[@hawalatroshy709]

Ah Frinks your Uploads give me more Joy than my salary at the end of the month

[@LourencoGomespiano]

HAHAHHA YOU MADE MY DAY HAHAHA

[@FrinksmovementTV]

Mine as well 😂

[@Drum4Dream]

I just turned off the adblock to support this video in some way. This is pure gold.

[@FrinksmovementTV]

🖤🖤🙏🏻 appreciate it so much!

[@FrinksmovementTV]

Guess who's back... again. Sorry guys, it's always like that. I promise myself to upload more frequently but my perfectionism getting in the way and I always end up adding more and more - this video originally supposed to be one of those "shorter ones" haha. 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" Anyways, its so strange feeling.. last time I was writing this comment to potential 1 thousand people, now there is 15 thousand more of you... just wow.

[@RoyalAvira]

Thanks for sharing this bro 😊🙏🏽

[@pims2013]

Dude, please don't be sorry for putting out quality content. I wish more youtubers would be like you. Id rather have quality than quantity. Its unfortunate however that quantity is rewarded more on youtube :(

[@FrinksmovementTV]

Yeah but don't worry, im not gonna be this channel. I just love making these videos, and apart from providing you guys with information I actually fulfill myself artistically. Far more important than views for me, especially now when there is a couple of you and i know i talk to someone not to myself ;)

[@wizardofcalisthenics9382]

bro, really stay with your quality, we love it

[@emiki6]

Always take your time, it's necessary for this quality. Frequency does not worth it, we can and we will wait. Low frequency and high amplitude is the best. Around 5-15 (max 20) video / year is the best in this format. Keep the quality and forget the quantity. Forget everything and do what you enjoy and like, that is the best you can do for us too! Thank you!

[@matusmoro955]

I just rewatched the whole series yesterday. Haven't watched the video yet, but I want to give you the appreciation you deserve. Your content is truly one of a kind in this community.

[@FrinksmovementTV]

Thank you so much Matúš! Appreciate your words!

[@yonahborns-weil5136]

It's amazing that you made a >25min video without any time wasted. Literally every second of this is packed with content

[@FrinksmovementTV]

Thanks Yonah!

[@abdigedi3783]

This guy is like the Vsauce of calisthenics

[@FrinksmovementTV]

😂 Good one 👍

[@tudor5555]

I would’ve said « The Jeff Nippard of calisthenics »

[@FrinksmovementTV]

@@tudor5555 Wow thank you

[@CaliProgress]

Woahhh you blew up since that front lever video. I didn't even realize! Glad you're getting the recognition you deserve!

[@FrinksmovementTV]

Thanks man I hope your doing fine ;)

[@jlxddgamerjason4041]

most underrated calisthenics channel ever , very informative and clear content, keep up with all the amazing work man .

[@Xaryu]

Great video, thank you for posting Frinks, keep it up!

[@FrinksmovementTV]

Good to see you Josh! Thank you so much 🙏🏻

[@frinksbeast733]

Hey thank you for mentioning me in your video! I like your channel :)

[@JakubKowalski93]

lekko przekombinowany komentarz ale ogólnie spoko ; )

[@LourencoGomespiano]

You are literally one of the best (if not the best) calisthenics/sport related educational/fitness channel. The consistency in the videos doesn't matter too much if the quality keeps up and even improves. Your channel is going to grow! "Write what I'm saying" as they say in my homeland!!

[@FrinksmovementTV]

I appreciate that! Its so nice to read!

[@markymarkeaton]

Your content is consistently amazing man! The hard work you're putting in is and will continue to pay off! You're helping a lot of people

[@FrinksmovementTV]

Thank you Mark!

[@dailysquat]

Future is people like you

[@FrinksmovementTV]

Thank you !

[@vasildedov1615]

Extremely underrated channel. I really cannot believe the subscriber count. Your videos feel much more like a serious work, like Overcoming Gravity, than certain pseudo-scientific calisthenics channels, I think most people in the community can name a few of those. Keep those works coming, I sincerely thank you.

[@Dark89Avenger]

Holy shit ! I have looked almost every day for new uploads from you and I almost jump out of my chair, when I saw the notification. Being halfway trought the video I must say, that your channel is probably the best when it comes to calisthenics. Anyway, my programming for the past year is pull, push, legs+core, skills, rest, repeat. For now at least, this works the best for me.

[@FrinksmovementTV]

Wow man. I must say to read such a comment is just amazing. Thank you ;)

[@dr.frequency1716]

Loved this! So much of the info that I want/needed all in one place. You gained a sub!

[@RossiMethod]

This section is a masterpiece, the way you integrate concepts and explain them with graphics just make the videos so enjoyable to watch. Thank you and keep up the good work. Salute! 🙌🏼

[@FrinksmovementTV]

Thank you so much my friend!

[@Leo-nm4mc]

An absolute gem of a video that I found randomly, yet I listened attentively to every single one of these 26 minutes: I immediately liked and subscribed afterwards, you really deserved it. It's mind-blowing how much information I could get for my Calisthenics training FOR FREE, just with this. Thank you so so much!

[@LHCalistenia]

This video bring me tears. How good is this? DAMN :D Btw, respect for putting the link for the studies in the description ^^

[@FrinksmovementTV]

Sure man ;) Thanks

[@MassimoKokhno]

Excellent information, good to see that your work is getting appreciated by many people.

[@FrinksmovementTV]

Thanks Massimo!

[@fightefx]

I really like that you take connective tissue into the rquation. Many people overlook it totally.

[@Karan_aloneboy]

The best series of calisthenics programming ❤❤❤❤

[@granit551]

I love you man, you are calisthenics legend, thanks for this explanation ❤️❤️❤️

[@FrinksmovementTV]

Means a lot! Thanks ;)

[@adarsh_kandari1399]

i dont think i got such kind of knowledge on calisthenics by any other channel you are going on the great way we support you keep doing us appreciated your hardwork doing it for us

[@FrinksmovementTV]

Thank you! Will do my best!

[@lehongduong132]

9:07 "street lifting athlete" very clever term

[@FrinksmovementTV]

I know i know. In other words, weighted dippers and pullupers 😂

[@ferreccio7105]

Great video man!, With the previous one you gave us the tools for making a schedule like you show in this one, and now I have very clear and sure about what and how I train it, really thanks man! Also, the last time I commented you I was starting learning handstand, and now I have a +20 secs handstand and in the strength part of press to handstand, all this (the schedule correctly and the handstand learning) started when I saw your video about presses, I'm really grateful about this channel

[@FrinksmovementTV]

Man! Thats so awesome! Congrats! I hope when i upload next video you will be repping the presses out (my frequency of uploads will help you with that as well haha!)

[@cyberyt7183]

where did you find the pdf that he showed on day 1?

[@Gregiss]

12:54 warm up is very important before workout i always go for 30minute full body. very essential for calisthenics. great video man💪

[@FrinksmovementTV]

Thanks!

[@Aziz-pi6ws]

Best Bodyweight training Channel 👍🏻💙

[@FrinksmovementTV]

Thanks!!

[@marioparra9337]

I've never watched such a comprehensive guide on this topic. Epic dude, keep it up!

[@piotrolejniczak670]

Very nice production, very interesting issues - you keep a high educational level - thanks for the video !!!!!

[@FrinksmovementTV]

Thank you very much!

[@oscalisthenics7965]

Your videos are pure gold man! I only regret nothing like this was accessible on my early days of calisthenics in 2014.

[@FrinksmovementTV]

Thanks!

[@UsernameTaken.]

What an amazing video this was !!! I enjoyed it as I was watching a movie , instead of getting overthinked by the excessive amount of information. The quuality deserves a much larger audience. Keep it up !!!

[@FrinksmovementTV]

Thank you so much Flavio

[@maliusribeiroborges7578]

Damn dude, this channel is gold.

[@FrinksmovementTV]

Thanks dude!

[@187erikk]

This channel needs more clout 💯💯👍💪 Definitely my new favorites

[@FrinksmovementTV]

Thank you!

[@puddingball]

You should have so much more views and subscribers than you have. These videos are pure gold.

[@FrinksmovementTV]

Thank you so much!

[@concretehorsebatterystaple]

These videos are so incredibly well made. Really good job, I hope your channel will grow a lot in the future. You deserve it!

[@FrinksmovementTV]

Hey thank you so much! I still feel like its only beginning ;)

[@prxybeats]

Thanks do this video I made few adjustments to my weekly routine. Currently Im focusing on two main skills x week ( Muscle Up and Back Lever ). When they will be clean and stronger I will switch and add Front Lever Trainings and Ring Muscle Up. Im still following the PULL/PUSH REST PULL/ PUSH REST REST schedule with legs only 2 times a week. Of course every single session Im doing warm up and stretching ( no cardio ). Thanks a lot for the information, cant wait for next video!

[@FrinksmovementTV]

Sounds great!

[@navin_sw]

My favourite ❤️

[@FrinksmovementTV]

🙏🏻🙏🏻 thanks brother

[@benr5983]

This is awesome. Not just theoretically perfect, but very practical advice.

[@officiallolbg]

Thank You man, definitly what i needed!

[@Salamaleikum80]

I have another example of how to periodize and mix specificity into the program its called Daily undulating periodization. Basicall you could do Day 1: Skill Shoulders(Handstand) Strength Pull(Weighed Pullups(5-8)) Hypertrophy Push(Ring Pushups 8-12) Day 2: Skill Push(Planche Work) Strength Shoulders(Overheadpress 5-8) Hypertrophy Pull(Weighted Pullups 8-12) Day 3: Skill Pull(Frontlever) Strength Push(Weighted Dips 5-8) Hypertrophy Shoulders(Overheadpress 8-12) You can also mix in some assistance work

[@MinimaAmoralia]

this channel is so underappreciated

[@FrinksmovementTV]

Thanks Victor!

[@danlehman4902]

By not releasing regularly, when you do upload, it gets me so excited, I love how useful your content is (especially the programming series is top notch)! One thing that wasn't addressed regarding frequency is greasing the groove. As you mentioned, training weighted pull ups every day for 2 sets a day is probably not optimal, but how about greasing the groove with regular pull ups for instance (doing sets of

[@FrinksmovementTV]

Hello man first of all - Thank you so much ;) Secondly - please wait one week to max two weeks. Because your question is gonna be answered by someone really really knowledgable. Video coming like I said - soon ;) I myself dont have a strong opinion, and am not a fan of this method, BUT its gonna be better to listen to someone who is an expert

[@danlehman4902]

@@FrinksmovementTV Alright, perfect. Thanks for the heads up! Another idea that popped into my mind: how to train for joint conditioning exercises in terms of frequency, intensity etc... Like when doing straight arm drills to condition the elbow/bicep for stuff like planche. I wonder if something like greasing the groove would do harm or good in such an area.

[@nadavgaler6265]

Where did you go, one of the best in the field?

[@danvodicka4347]

God damn, this is like perfectly visualized Overcoming Gravity, very well done sir

[@FrinksmovementTV]

Glad you enjoyed!

[@harshchhachhia8482]

Would love to know about calisthenics deload training as well. Thanks for the video.

[@FrinksmovementTV]

It will probably in Episode 6 - About progression ;)

[@adamvalovic2900]

As always, thank you for the knowledge

[@FrinksmovementTV]

Thank you for watching Adam!

[@juliocalistenia7126]

Liked already! Cool video

[@FrinksmovementTV]

Thanks!

[@jurastaparauskas5487]

Just amazed at the quality of work and detail put in the video, amazing work, my friend. Keep it up!

[@FrinksmovementTV]

Thanks Juras!

[@TheMdpalmer]

Great stuff man. You do an incredible job of organizing and presenting the information. The edits are great, keep it up buddy!

[@FrinksmovementTV]

Thank you so much!

[@acf2453]

I really love your content dude! This chanel is easy the best calisthenics chanel on yt, sooooo underrated. It feels like waste of time to watch other chanels like Calisthenicsmovment etc now when i have seen your vids. Keep it up man! U gone get really big one day, i promise.

[@FrinksmovementTV]

Thank you brother I appreciate your words! I really want to take it to the full or part time at some point and make more content cause it really makes me happy and seems like people actually enjoy.

[@acf2453]

@@FrinksmovementTV i belive u gone get there really soon, there is no other chanels on the internet who acually make this good and quality content.

[@wizardofcalisthenics9382]

Just guys pls share his video ! His videos are top notch !

[@FrinksmovementTV]

Thanks!! Appreciate all the support

[@happyhayot]

I waited so long for this one, I should better make popcorn and everything.

[@FrinksmovementTV]

Sorry you had to wait for so long!

[@happyhayot]

@@FrinksmovementTV The quality of the content outweighs the wait! I actually decided to periodize for 6 months after watching your last video, and I'm currently in month 2. I have seen so much content on exercise selection and progressions, but you're the only one I've seen to cover programing as extensively. Very valuable info.

[@FrinksmovementTV]

I will do my best to keep this series as helpful as possible ;)

[@moritzschalle6602]

this video is pure gold

[@MOH3601]

Thanks man really appreciate the work that must have been done to produce such a thorough and comprehensive series

[@lastmanstanding5423]

This was an excellent series. It took me years to get somewhat close to the understanding you provided here. I wish I found this years ago... would save me a lot of time. xD

[@FrinksmovementTV]

Not the end of it brother! Still episodes coming ;)

[@gratefulpianist8640]

I think that you can stretch when you are resting. For example if you are not training your legs, you can stretch your hamstrings and it won’t make your upper body weaker. But if you are training the compression strength do not stretch too much the hip flexors.

[@Victorrdv]

This content is great, you deserve so many more subscribers

[@FrinksmovementTV]

I appreciate that!

[@SanderJanssenBSc]

Very solid video as per usual! Keep it up brother :D

[@FrinksmovementTV]

Thanks Sander! Will do!

[@ewakorcelli-olejniczak4338]

Awesome

[@FrinksmovementTV]

Thanks!!

[@RapidBlindfolds]

sooo much work gone into these videos, like wow!

[@FrinksmovementTV]

Thank you!

[@obfitness6749]

Excellent video outstanding educational content i had to post a comment in support!

[@frankfugazi2518]

You have helped me tremendously, thank you 🤙

[@FrinksmovementTV]

Anytime!

[@krama.nabeel]

Been a longtime, missed you man ngl 🥺

[@FrinksmovementTV]

So good to be back!

[@arekysa]

This channel is way to underrated

[@FrinksmovementTV]

Thank you Aleksa!

[@joseantonioynot3747]

I love this video!!! I just finished the entire video without skipping ❤️

[@FrinksmovementTV]

Thats awesome!

[@AndresHerrera-eb3qk]

Fantastic video as always! Raising the Calisthenics KZbin standards 💪

[@FrinksmovementTV]

Thanks Andres!!

[@TKZprod]

Amazing content

[@FrinksmovementTV]

Thank you!

[@laszlopaszlavszki3569]

Oh, couldn't wait for this video, thank you bro!

[@FrinksmovementTV]

Hope you enjoyed it!

[@babayaga7391]

Without this serie my gains wouldn't have been the same

[@xanderlifts2553]

Unmatched content! Very informative :)

[@FrinksmovementTV]

Glad you liked it!

[@rogueone3267]

Jeeezus mate! What more can I say? Just great job! 👏👏👏

[@FrinksmovementTV]

Thanks ;)

[@bibhudattastayfit]

Excellent approach.. thanks

[@GnosticChild]

Literally been looking for a good video about this

[@FrinksmovementTV]

Glad you found it!

[@kalebkuhn4226]

Can you make a video on the purely the amount of reps AND ALSO amount of rest time between sets, of surtain types of exercises and what is most suitable for different goals and in the different phases. Keep it up!

[@FrinksmovementTV]

Great suggestion!

[@emiki6]

To the muscle building part: I'm training with the multiplier method detailed in Matteo Spinazzola's book: 1 set/exercise/every other workout, set until failure and beyond, high reps (depending on the load), part ROM (for now, for some exercises), Alternating 3 different loads ("periodisation" only on a weekly scale). Etc. Using only calisthenics. One thing is for sure, I don't know if I ever built muscle this fast, (also the repetitions are truly multiplying in just 1-3 weeks and so the strength improves too, because I have to raise the loads relative frequently). I want to say, that it's surprisingly easy to build muscle with basic calisthenics exercises inspite that I struggled for years with muscle building. I highly recommend his book, it's mainly about the mental part of life and training. Also, the X3 bar's system is using the 1 set/exercise/every other workout approach too, with 15-40 reps, no periodisation, mostly compound exercises (loaded by rubber bands), full (and part) ROM and in terms of muscle building (and bone density and connective tissue), people have very good results with it. (also only 15 min/workout). So if we think about what builds muscle, there may be approaches, that seems counterproductive, but are probably superior (depending on the circumstances). Great video! This is the content, that we truly need.

[@FrinksmovementTV]

Thank you for the comment! Matteo's approach is very interesting. I did not read it but its interesting to me that he touches uppon mental side as well

[@emiki6]

@@FrinksmovementTV in the first 3/4 of the book, he wrote about his experiences in life and training, his believes and theories, all of it is about the mental aspect (and philosophy). After that, he describes his methods. The Multiplier method has a very big mental part in it (and for that, the first 3/4 of the book is necessary, because the multiplier's mental part is crazy! I laughed out loud when I first read it, because it' absurdity. :D ) IMO the book is very useful because it's independent of the conventional ideas (and skeptic about them too), it talks about what almost nobody talk about, thus it's very valuable. It opens up our way of thinking in some areas.

[@VietSouthen]

Like i said before in your previous videos. Giving thumps up first although i haven't watched it yet. You have to received more likes & subribes.

[@FrinksmovementTV]

Wow thats so great to hear. Thank you!

[@Thepats00]

Very informative! thanks a lot man for this video!

[@FrinksmovementTV]

Glad it was helpful!

[@Leandr0Lara]

What a class! 👏👏👏Thank you so much!

[@wkshnwvr8919]

Wow man! Your next level! I had a question. You said that you can chose 1 to 2 specific exercises and 2 to 4 general. But how many Sets and reps do you sugest? Your Sincerly, Wikesh

[@FrinksmovementTV]

Hey! So it will all depend. I will be covering that in episode 6 more in depth. However - watch Episode 2 it will give you a general view on the volume topic

[@1m2ogaming]

Counting minutes helps a lot. :D When i started training my breaks were less than 1 minutes cause i didn't know better. Since i started tracking times i feel better and stronger. I personally get around 4 minutes on heavier exercises. 2-3 on easier ones. btw how is alternating sets beneficial i though the reason you do it is with opposite muscle groups to save time and you take break half the normal amount which you will take if you do only the 1st exercise. Also this week i started doing biceps before back and triceps before chest and lowered the chest and back weekly sets and planning to increase 1 weekly set for both biceps and triceps. They're way less developed then the chest and back. We will see how it works planning to do it for 2 months. Great content as always.

[@FrinksmovementTV]

Oh yeah in that case they can have its place! Thanks! I think what you are reffering to are supersets. Not alternating ones but i can be wrong

[@aayushgrover1569]

Absolute GOLD

[@FrinksmovementTV]

Thanks!

[@lucasandreioliveira3196]

Dude, this is simply awesome!! I wish i had this kind of information in portuguese, so i could show to my friends...

[@FrinksmovementTV]

Thank you!

[@igalbeilin4027]

This is golden! Thanks

[@FrinksmovementTV]

Im glad its helpful!

[@thierryz1369]

great series, cant imagine how much time you put in this!! Where’s your last video where you walk through the programme and add the PDF file?? I really like to take a look at that

[@ryanmaravilla1338]

Your videos are super informative and helpful. Have you thought about publishing a book for calisthenic athletes?

[@pablobarrigon5161]

this video is great man, congrats

[@FrinksmovementTV]

Thanks Pablo!

[@fabioniletti]

keep up the work, very useful. Thanks 🇧🇷🇧🇷🇧🇷

[@FrinksmovementTV]

Thank you!

[@morsalinahmedmiraz8254]

Provide us an ebook like your videos 🙏

[@FrinksmovementTV]

Thats the plan for the future!

[@aditya9226]

Hello frinks! I answered the survey and it does not allow us to specific in words whether it is pull-ups or chin-ups in the max repitations body weight section, example answer asked us to specific whether it is pull-ups or chin-ups, thank you for the amazing insights!

[@FrinksmovementTV]

Ah Im sorry. Changing it now thank you so much Aditya!

[@persesilma7742]

Didn't watch it yet, but I know this video is bomb. Thanks and keep it up!

[@FrinksmovementTV]

Thank you! Come back when you got time ;)

[@Rapunzel879]

Great video! Subscribed.

[@lSmokAce]

Solid video as always

[@FrinksmovementTV]

Appreciate it!

[@valentinhortlackner5282]

thanks alot!

[@FrinksmovementTV]

🙏🏻🙏🏻🙏🏻

[@talamit25]

love this channell

[@FrinksmovementTV]

Im glad!

[@kaijanzen2185]

Great vid bro!

[@FrinksmovementTV]

Thank you!

[@miguelcanlas1504]

Amazing content bro! Learned so much in 1 vid than watching 4 hrs of other KZbinrs. But still wondering how many exercises should I have lets say if I do upper/lower with the aim of just general strength not skills yet.

[@FrinksmovementTV]

Thanks! Then i would just go for at least 1 exercise for movement pattern (1 hinge, 1 squat, 1 horizontal push, vertical pull etc.) And finish up with some accessories (single joint)

[@abdelclous6821]

Thank you for your hard work 😇

[@FrinksmovementTV]

My pleasure!