My Simple Way To Track & Progress Calisthenics

[@frederikscience]

This is the kind of stuff I've been looking for on youtube. Someone keeping it real. You've earned a subscriber.

[@RedDeltaProject]

Thanks for checking out my stuff and subscribing. Also, I have some free ebooks for you here (no opt in) fitness shortcuts: goo.gl/KYlTf0 CC+ Calisthenics Program: goo.gl/e87de9 Calorie Hacking: goo.gl/EDzlFq

[@thomasbrock1420]

Man, I've watched 10 of your videos back to back...and your techniques and explanations are GOLDEN brother! Thank you

[@teosto1384]

Such a simple thing for workout logging, yet makes so much sense. Having read and watched videos a LOT about anything and everything related I gotta say all in all this one's definitely one of the top 3 tips of all time.

[@Against_Gravity]

This 'scoreboard' thing is pretty much like a PR log, right? Just love this keep it simple&minimalistic, 'tagoki' stuff. Thanks for the idea Matt! In my case however I'll do a little variation. I'll write only an asterisk (*) in those days when I trained, but didn't improve the 'training parameters' (technique, reps, rest time or sets). This way I'll be aware of skipped workout days (already planned in the routine), and also be aware of how many 'plateau days' I've under my back: I'll just have to count asterisks. If there's too many asterisks in a row (a plateau), then I'll know something needs to be changed in order to keep having progress. 

[@RedDeltaProject]

Against Gravity Very good idea. I like your idea of calling it a PR log. Makes sense for sure.

[@digitalsublime]

You did external rotation

[@AvatarNate]

Matt this speaks to me so much!!! I swear we are brothers from another mother lol I am simple-minded and minimalistic and this really speaks to me! Totally just reprogrammed my log tonight lol thanks!

[@RedDeltaProject]

Have fun Nathan, hit me up at [e-mail] if you have any questions or ideas you would like to share about your log.

[@Aras483]

Awesome video as always Matt! .The more I watch your videos the more I learn . Everytime I question something in terms of fitness and search through your videos I always get similar answer to what I actualy thought in the first place.I guess I am on right track since we both agree on many things.

[@RedDeltaProject]

Glad you're liking my stuff! And yes, often our first impulse and inclination is the best way to go. Science is now thinking that we literally do think with our gut, so our gut reaction is often more true than ever.

[@Aras483]

That might be actually true Matt , I usually end up right with my first thoughts.But what I'm certain about is paralysis by analysis is the worst thing someone can do in fitness industry whille trying to figure something out.And I think best way to avoid it is to trust your guts

[@RedDeltaProject]

So true, that and to also keep referring back to essential principles. That's what Book 1 of the RDP is all about, and i'm devoting a good chunk of Book 2 to the principles of effective training as well. Once you understand them, they are like a compass that always points you in the right direction.

[@Aras483]

Looking forward for it Matt!

[@beastnation5629]

just found your channel. im impressed by your honesty and the way you express your ideas! i learn something from every single video, simple and comprehensive. thanks!

[@RedDeltaProject]

Thanks for checking it out. Also, if you're into podcasts check out the Red Delta Project on iTunes & Stitcher which is where I put all of my best stuff.

[@achumb]

Very inspiring & love the simplicity. I suppose the log can be whatever works for us & as I'm about to start using a log for the first time I'm going to start simple & go from there. Many thanks Matt

[@ivanemilov522]

for the people from 2021 use google spreadsheets and have the files on your google drive - can be accessed from everywhere anytime

[@alejandrop.s.3942]

I'd say that it's also important to note if you don't progress or even get worse results for a concerningly long period. That's why I write down every single workout of mine. Besides, I also write down how I feel, if I was really tired before or after, if I felt the exercise too hard, easy or fine, etc.

[@PotatoStrong]

ooh I like a one page reusable log

[@Scratchmehappy101]

Simplified, fun and very effective, great way to progress

[@pure4lyfe5]

Only 3 exercises for a day?

[@thatanxiousdragon8579]

Love this! getting into Calisthenics to help loose weight been always focused on the weight part, this though may just change that, if say I beat my current score, I must of lost something. Deff trying this thx man

[@RedDeltaProject]

Welcome and best of luck in your training Dragon, feel free to hit me up in email ([e-mail]) with any furhter question.

[@danielbionupem]

Really great vid man, I had some trouble understanding at the beginning, cause your ideas come in the speed of light. XD But I stopped and organized and it really is valuable information, specially when you're going to intermediate level and want to specify your goals. Congrats. :)

[@sirdcarvalho]

Getting into the archive 🕵️ great tip to simplify

[@KungFuChopstick]

Matt! Can you make a video about "Bro splits"??

[@periteu]

1. Is measuring the goal by loading time instead of reps better? 2. Do you know somebody who measure it like that? For example: Goal: Achieve capacity to perform 4 series of 60 seconds of pull ups with 40 seconds of rest between each 60s. With this goal, you focus on the loading time and the form.

[@RedDeltaProject]

I think you can do it either way. Going by time can be a little honest since it is really the actual time under tension but counting reps may be a little easier for some folks since they don't watch a clock or stopwatch.

[@bobbibrown5068]

Brilliant idea. Thanks for this! I don‘t want to write letters. Thanks a lot.

[@kendrewreviews]

This is great! I'll add it to my evernote. How often to do it? I didn't catch that. Also!!! I'm progressing VERY slowly with the Planch. After a year, I still can't do more than 4 reps of Planche Push-Ups. My goal is 10. I only do it once a week. I'm 40 and my joints aren't as strong as my muscles. Looking forward to tips for guys @ 40. Thanks!

[@amerkachkach5103]

Thank you so much !!

[@justinorosas9927]

Thanks great advice - "be fit live free"

[@kent7525]

Hey Matt new subscriber Love your simplistic approach I'm driving myself nuts watching hundreds of different calisthenic videos everyone has a different point of view unwrapped sets time. Excetera excetera it can drive you crazy overanalyze everything. Forgive me you've probably been asked this question a million times but is your primary calisthenics workout 2 exercises With 3 sets ?? The reason I ask I'm trying to keep it simple Right now I'm doing push-ups stair bench dips and squats and some ab work I basically, haven't got into pull up yet because I got a very sore shoulder

[@RedDeltaProject]

Welcome Ken! My routine these day can really vary so it would be hard to say there's a specific way I train. Some days I do more some days I do less. It's a very flexible approach. You can learn more in the lastest podcast where I talk about it in more detail in the first few minutes here: kzbin.info/www/bejne/jJLWZpqFYt6Jma8

[@kent7525]

@@RedDeltaProject Thx Matt Your channel is great content and wisdom. Thank you for taking the time with my question

[@dylansveganexperiment6248]

Really, Really helpful dude! thank you so much, will go through my routine tomorrow morning and clean it out. Can see how this would help me to stay motivated too! thanks again! Dyl :)

[@romesizzle]

I wonder if you still use this method 3 years later or have you found something better? Great content btw. I subscribed!

[@RedDeltaProject]

Thank you and welcome! Yes,I still used this method and it's getting simpler and easier to use over time too.

[@EREZDRUMMER]

Can you please upload full body routine? 3 or 4 times a week?

[@RedDeltaProject]

Check out my Grind Style Calisthenics and Micro Workout playlist. Tons of routines and ideas in there

[@gusjeazer]

How do you cycle with this? Seems like a bad idea to just write your pr's down... It invites to push push push forward without ever backing off, which results in no strength gains. With a powerlifting cycle, you start easy, use progressive overload until you hit a pr, than back off again to do it all over. There are ways of doing this with calisthenics also.

[@mattschifferle4981]

Yep, your right about using a progressive approach with the Calisthenics. It's the same with power lifting where the cycles are based on reps and the. You move to a harder technique. You wouldn't do this forever with the same technique any more than you would use the same weight indefinitely.

[@gusjeazer]

Matt Schifferle I think you should do a video on this, I suspect many people don't really get this crucial part

[@RedDeltaProject]

gusjeazer Good idea!

[@zhoudan4387]

+gusjeazer I agree. I tried to just push forward but then I just stoped making progess. Now I train on an easier and a harder variation to resolve a plateaou. Coach Matt said in the past that we should work with diferent variations and not just one for a long time. Regading the score board: My way to progress is setting a new PR in the last set only. In this way I avoid to go for a new PR for the first set and risking to do less in the subsequet sets. ex: if I set a new PR for the last rep, say +3 reps, the next time I will aim to distribute the new reps along the sets, so I will increase 1 rep for every one of the 3 set.

[@richieavella8778]

I like this idea, kind of a 5/3/1 amrap approach, but wouldn't that leave the first two sets Short-changed?

[@Ex0dus111]

Good stuff.

[@romainsaasouh]

I can’t find any video of yours that says how long to rest between sets... could you please help me out. Thank you

[@RedDeltaProject]

A good topic to go into for a new video. I do address this here and there, but I really should make a dedicated video on it.

[@CikguA]

i love it

[@timowthie]

How do I know what needs to be improved? I know that the only thing that matters is tension, but I dont always know how to improve tension, other than thinking about the used muscles and tensing them.

[@RedDeltaProject]

It depends on your goals, but if you're looking to build bigger and stronger muscles you want to either A) increase the amount of tension in the muscle or B) increase the amount of time you're under that amount of tension. You'll do both over time but your goal is to either increase the amount or the time you have the tension.

[@_diegoarrue]

Hello sir, I really appreciate your advice. If i want to add in skill work like handstands, or back lever, how does it factor into all of this?

[@RedDeltaProject]

Same deal, just track is like any other exercise, with sets and reps/time and make notes of what you're working on so you can remember from one workout to the next

[@thomaspolychuck]

This technique has been incredibly useful for me. I am now gaining 1 to 3 total reps per week(per exercise) as I increased my calories. My question is; Is the total number of reps what matters? Is getting an extra rep on the second set but not on the others as good as in any other set? How about if ou regress in one of the sets, do you keep track of it? Thanks a lot

[@RedDeltaProject]

I prefer to "back fill" my sets. So if I do 10, 8, 5 for a pull-up workout I'll strive to do 10, 8, 6 then 10, 8, 8 moving up to 10, 9, 9 and so on. Once you get to 10, 10 10 then add to the first set and repeat.

[@thomaspolychuck]

Right, I was assuming that we should go to failure on each set while keeping the rest intervals the same .That explains the inconsistency. I will try your method

[@iforgot799]

great video ! but how to gain strength or even muscles if you don't put enough intensity on the muscles? i mean you look like you can do 150 push ups per workout with the form and the goal your aiming for !

[@RedDeltaProject]

Definitely put a lot of resistance and intensity into the muscles for sure, that's always very important.

[@jankroka5621]

You are the best bodyweight training channel out there. But you said internal rotation.. Isn't that external rotation? You outwardly rotated shoulder.

[@RedDeltaProject]

Yea I get confused by that too, It's kinda both depending on how you look at it isn't it.. It is an external rotation at the shoulder, you're right, but it's internal motion of the lower arm as if pressing your hands together.

[@xylovilo1187]

I wanna ask. Pls reply. Is it okay to just have 2 workout a day? Just like in the vids?

[@RedDeltaProject]

Sure, nothing saying you can't. You can even get by with just one if you like.

[@sanchezNO69]

Hi Matt am I right in saying you would only do the 3 sets and that's it? Then just continually work on beating the pr's

[@RedDeltaProject]

Yup, mind you those are work sets.I might have more warm up sets before that depending on how I'm feeling that day so I might have as many as 5-6 total sets, but 2-3 are the real work sets where I focus on improving.

[@Lifeslessonssss]

RedDeltaProject I do the same thing. No need for more than 2 -3 sets

[@ryanbrush5066]

Wait you only do 2 exercises a workout? Do you spend more time on skills or anything?

[@RedDeltaProject]

My primary workout is just 2 moves, but I do work on other things in a light and playful way throughout the day.

[@lettucegobananas5138]

what did you say PTR stands for? (i remember you explained it in another video but i cant find it again)

[@RedDeltaProject]

Position WHen you get yourself in the position of the exercise. Tension. place tension within the muscles you want to use. Resistance shift your position so you place resistance on your body.

[@jianqin1117]

I wonder if I perform 15 reps of push up and then I pause at the top of push up position without changing my hands n legs then I do 5reps more does it consider as 15reps or 20reps in this set?

[@RedDeltaProject]

It's 20, but with a short pause between reps 15 and 16. You can then progress your next workout by pausing after 16 reps, then 17 the following workout and so on.

[@jianqin1117]

After I watch you another video that show how to create a routine for yourself. I know that everyone has different type of lifestyles and goals. I am very confuse about how am I gonna plan my routine if I want skills and muscle mass at the same time. Should I go for skill training before every workout or any other idea you have?

[@joaopaulooh6135]

You said you wanted more internal rotation but actually externally rotated your shoulders and arms. What did you mean?

[@digitalsublime]

You got that to, a lot of people get confused with it especially when raising their arms.

[@DaveKrzeminski]

You're only doing 2 exercises in a workout? Is this because you workout 7 days a week? Normally I'd say that's not enough but my life just got busier and I may need to modify and try this.

[@RedDeltaProject]

Yea, its all about quantity not quality. I still hit all major muscle groups twice a week.

[@andrewjames5365]

All I no is mower rhymes wit blower.

[@rundownvids7085]

surely you do more than that.......are you serious your workout ..........how long does it take per day on calesthenics......like 20 minutes....is that enough

[@ahitoramaroson]

Hey. How do I engage my hamstrings in exercises like squats and calve raises more. I have quads and calves turning on but can't find a way to do the same for my hamstrings.

[@jvapaodjim6168]

Maybe a strange question but.... I see a lot of videos of Street Workout...and the guys are built like gods ..and strong as Hell !! ..but being in the park..they don't seem to "keep a log "... Is it possible to attain those gains...by playing it "by ear" EVERY training....Just go with the feel...? Those guys seems to prove that point ...! Did anyone tried this...for a long period of time with results ? Your views ?

[@RedDeltaProject]

For sure, the real truth is you don't need an actual log, but you do need to have some way of tracking your progress and understanding what you're trying to improve in each workout. You don't need a log to do that, but it does make it a lot easier

[@nikola1389s]

thank you :)

[@magnusemeritus]

You look like Scooby 1961!!!!

[@aishmitkhurana2263]

great vid but wtf is that intro

[@RedDeltaProject]

That was some sort of bug that happened when I uploaded it to KZbin. No idea why that happened. Very strange