How to progress & how to balance strength/hypertrophy/endurance?

[@romainfleury2644]

Subscriber : "how should I balance strength, hypertrophy and endurance?" Dominik Sky : "STRENGHT" 😂👌🏻

[@someguyontheinternet7856]

You solved a question I have had forever. I wanted to train for endurance, I don't know why exactly. But it makes so much sense that strength would translate to endurance, and I am sure I can trust your experience.

[@Karan_aloneboy]

Same feeling brother

[@adriankovacs4133]

I watch a lot of fitness content on youtube, but every time i watch your videos i can still learn something new and things that i never heard before too. Very insightful, i appreciate this!

[@skadiman282]

Love your energy man, such positive vibes. Thanks a lot for the video.

[@totallyraw1313]

That note book looks about 50 years old!

[@ayushpainuly4530]

That note book belongs to his grandpaa

[@NoSubsWithContent]

I have a notebook thats almost 30 years old, kids got into it and drew dicks everywhere

[@eamedo1]

Same mindset here .. I train for strength and skills only.. It's more beneficial from practical view

[@lexlavi]

Med Blutex you’re gonna end up with imbalances in the long run. I would say to cycle it throughout the year. 3 months focus on strength, 3 months endurance, and mix it up with whatever else

[@giuseppecampanale8813]

Lexbot Lavi what do you mean by "imbalances"?

[@bighands96]

@@lexlavi bro if you cycle like this when u restart the same cycle 3 months later you will start from the bottom again you can't maintain your progress made that way, the best way to advance and keep the "gains" are doing a heavy day and a volume day 2x per week

[@lexlavi]

Gabriel Hendrix heavy day and a volume day seems like it would work too, I’ll have to try that when I Change my split. And no, I’ve been doing this cycle the past 3 years and have kept the gains and gotten stronger and every time I switch. Name of the game is progressive overload and I just apply the same to each cycle

[@mikeyvesperlick6982]

Hypertrophy is important for atp and regular endurance because you will be able to hold more glycogen, it isn't just looks

[@Pavle247]

Best advices for calisthenics right here!!

[@kayleeeileen2562]

This man is so straight forward and he knows his shit.

[@antcastle8365]

This was the only time ive ever heard someone mention using form as the first variable to focus on increasing. Dope ass vid. Thank u.

[@markiyanhapyak349]

Bright! Positive! Smiling! And Super! That's You!

[@JackBegotti]

I've been soooooo confused on how should I train for hypertrophy, I hope that video will help me!

[@michaelhutchinson1789]

This information is beyond helpful. U are a legend mate!

[@leonardofibonacci1553]

This is probably the best video i've ever seen on these argument. It's very simple and clear. Greetings from italy💪

[@prototowb244]

Dominiiik~ you help me to keep up with my Ankylosing Spondylitis for about 2 months now. Just recovered from being almost bedbound for over a year, then my gf left me with our little girl end of last year. right at the time when the new Meds kicked in. That was the point "I'll get in shape, no matter what". Love how passionate you are and yea: FORM over everything! Thanks for doing what you do! (: wish i had such a "old shack" to g o to

[@weshallneversurrender]

Yes bro, awesome info, especially the point about form! Nowadays people just wanna move to harder progressions faster, it's all about how quickly you can achieve planche, HSPU etc. This is what they (incl myself) need to hear!

[@michealwatts7469]

If I am going by your Upper Body Basics and Lower Leg Trainings.. I did Increase sets before reps and form before sets. I am now able to properly do my pistol squats in 6 sets now. What I enjoy about the training documents are you give a baseline as to what each training entails. You give your students the opportunity to move passed those marks and perfect the form under a heavier load. With the UBB I have started using added weight, and still keeping with my sets (working on the reps currently). So thank you for this, it takes a couple of months but with that patience I have achieved more than I ever could just doing the same old stuff without any variation or elaboration.

[@WorkoutUnionPT]

You're killing it Dominik! 👊💪

[@brandonlampkin6131]

Dude you just helped me save a lot of time by answering this question I always been wondering

[@Conosis]

Thank you bro

[@IgorKalember]

Something clicked in you, you look more professional, more perfect then you were before, even who I looked at you like a god. Thanks for the tips, your confidence looks super,hi to samibami ! #skyfamily

[@someguyontheinternet7856]

i needed this so bad. The way you explain how to progress is really good.

[@guitarandcalisthenics9751]

Yeah really it's a very good question.love from north east India

[@martinlucena7276]

The best video so far ! I really needed it. Very thankfull for this, Dominik!

[@AnthonyVenmans]

GREAT video Dominik! Strength for the WIN! When I don't go over 6 reps per set, my reps in the 10+ range will increase automatically.

[@adaycitgez8341]

Nice architecture on the background! The concrete and glass building on your right! :)

[@ad1s1990]

For me, this is your best video so far :-) and i probably watched all of them.

[@onenone7593]

You're great man! You really motivate me to do my workouts whenever I need those brain motivation i'd just click your videos and BAM I'm ready to bust my ass! Thanks for making all these strength/hypertrophy/endurance arguments more simple. THANK GOD I FOUND YOUR CHANNEL!

[@RK-rb2jr]

I think it is optimal to train in all rep ranges to get well rounded strenght. You also get better in rep ranges you don't train but it is not as effective.

[@LEVILEVI]

Been searching for this for months everyday!!!! Thanks man i’m gonna train sooo fucking hard

[@DystoKhan]

Thanks Dominik ! Very clear and straight to the point as always. Nice to see you on KZbin again ;)

[@HellMetal5]

Man, I'm taking notes of your words! Thank you for sharing your knowledge!

[@andreslopez475]

How to train flexibility? sets, seconds, frequency.

[@luiscpereira1]

Most valuable info, thanks man. One question: how to manage flexibility and strength? Keep strong!

[@ArielVolovik]

This!!!!

[@gabrielemarmo6855]

Do a lot of stretching... see his instagram story

[@jrmorant4149]

your video is so helpful & inspiring to me, thanks Dominik

[@vukovickosta4755]

Video about sternum pain during dips ? Please ,Great video as always.

[@illusionist0505]

I had the same problem. the key is to warm up good don´t try to go all out on dips onces a week. do it two times and to be confortable with it. maybe you are using too much weight. instead of going all out, try two times a week and less weight and to be confortable.

[@andreashober6508]

Benchea Silvestru and also Always activate your shoulder Blade muscles :)

[@ArkFreestyle]

Yes please! And collarbone pain from dips too :( (SC joint)

[@vukovickosta4755]

@@illusionist0505 I,m trying that but it still hurts.I dont know what to do

[@drexeagler2746]

You are so right, man. When increase strenght putting extra weight in your reps, bodyweight reps go incredible easy and you can do a lot, really a lot. Is the fastest way. And for hypertrophy? Put more weight in your fckin reps!

[@ETLAPESTE]

i didn't really understood well the nickname of the person who asked the question but if you read my comment the answer is (about hypertrophy): the base of hypertrophy is to target as much muscle fiber as possible non matter what the muscle is. a really good start would be to do 5X5 (for strenght which will target more the red muscles fiber which the kind of the easier muscle fiber to hypertrophied) and the 10X10 (wich will target more the white muscles fibers which are the hardest muscle fiber to hypertrophied). you also have to know that there are muscle that are more easy to hypertrophied. (time to make your own reasearch) there are 3 kinds of hypertrophy in bodybuilding. (time to make your own reasearch) good luck.

[@gavinciccariello9166]

You flip flopped the muscle fibers. "Red muscle fibers" aka slow twitch fibers (Type Ia) are harder to grow. This is because they are red, and the reason why they are red is because they use aerobic cellular respiration to perform. The redness comes from the direct link to blood because they have a higher demand for oxygen than the "white muscle fibers" which are type IIa oxidative and Type IIb Glycocidic. That's not to say that Type I muscle fibers dont use anaerobic respiration, they can be trained to be more efficient at anaerobic training, but they experience the most GAINZ from endurance training. Hope this helps :)

[@ETLAPESTE]

thanks.

[@maniacyoutuber342]

Golden tips here, thank you very much Dom!

[@lukasj921]

thanks! I like the principle of doing almost only strength training because its also more fun ;)

[@darothrash5216]

Es la segunda vez que veo este video! que groso! gracias !

[@Maher-]

your awesome , thanks for the advice.

[@_nicomarco_]

5:52 I couldn't agree more Dominik

[@eduardpascaru2385]

Very informative video. Thanks

[@universe76600]

Thanks for the tips again Dominik ! Really nice question, and really good answer ! Was always wondering what you thought about this.

[@srkingofkings17]

Nice video dude, I learned a lot from it !! Thanks !! You're the best !!

[@clayboogie1455]

Great video Dom this was helpful

[@CosmynRomania]

Such good informations for free... This is insane. Dom i feel bad because i didn t pay for it 😂😂. This is pure gold. Thank you so much. I ve been training for almost 4 years, and after hundreds videos i thought that i know almost everything about training principles. But now? I feel like shit. I don t know nothing 😂😂

[@tweddelltrumpet]

This helped me a lot, thanks man! Love your channel brother, you give us all an ideal to strive towards

[@benr5983]

What is the actual idea behind increasing the numbers of sets for strength?

[@Will_528]

I use the automatic translator because my listening to English is still not very good, and at minute 4:20 it translates "in sets" to "incest" 💀💀

[@ole9348]

Can you make a video, how you structure your strength and Body weight training and how your weekly training look like?

[@pgpv89]

Excelent video... Thx again, I ve to fix my rutine

[@gabrielpagitz1566]

This is One of the best Videos for Beginners. I wish i would watched this Video when i started. Thank you, you are a smart man. Did you got all these Tips from your Experience or from Books? Keep up the Work. You Are awesome !

[@christophergreen2106]

I need to balance strength / mobility, not really worried about hypertrophy as it will come with strength... can you make a video on this

[@arthurl1909]

Seus videos sao muito bons,tu é foda,parabéns.

[@l.raniemusicadesenho5959]

concordo

[@rafaelbervigrv]

Tambem acho

[@rafaelbervigrv]

Tambem acho

[@gorydays28]

great advice here thx

[@rorymcnamara1]

Brilliant video. Cheers.

[@Lgirtfhdzxfft]

My experience with endurance training is less rest between sets.

[@niklaskummer2340]

usefulusefuluseful video, Dominik!!! right to the point

[@szymon289]

Great video. I have been thinking about it, actually.

[@spur0of0the0moment]

thanks dominik... great info!!

[@orlandop4sun]

Always the best

[@thibaultsantens5008]

8:00 great info! tnx

[@Javier-dg7ld]

Can you make some videos of strength home workout routines (no equipment, not even a bar xD)? Your videos are great and i would want to develope my strength

[@matejmosko2913]

you earned a sub right now

[@hossamhesham268]

Thanks so much for the video 💪🏼 I liked it Have a nice day :)

[@christiank.4572]

Nice video bro! Greetings from germany ✌🏻

[@solly2581]

thank you for the great information

[@carontedemonio]

Bello vederti dominik 🎉💪💪💪

[@jorgedavidduarte382]

Excellent 👍👌👍

[@Dam2k100]

Very inspiring

[@kyselinasalicylovasintramo5139]

Great video! Thanks a lot

[@eljefe5536]

Thank you Dominik

[@lieutenantundercover9329]

Hi Domenik I have a question on how i can obtimate my training I am doing now Strenght training (Weighted Pull ups) and I also want to learn the Front Lever. Should I train the Front L before my Weighted Pull ups or after? Could you also do a video on how to to weighted Calisthenics (pull ups, dips) because I think it would helo a lot of people,so that they dont injure them s.elves

[@swissard68]

Awesome video man, I agree with all points you said. Just a quick question. I am doing calisthenics since a few years now and I can do handstand, back lever, human flag, iron cross and so on. I am working now on new things I can’t do while I try to improve the rest. So I have quite a lot of positions I am working on. So after many tries of different technics I found out that to achieve new things I need to work on it 3 times a week at least as example planche and front lever. Where I can work only time per week the things I ca easily do to keep them (back lever and human flag). Only handstand I do every day. In your video you say that you have 1 day planche, 1 day HSPU and so on. So how are you planing your week? It’s quite interesting. For me if I do only 1 day planche per week I will never progress. So how are you progressing ? And with your experience, do you think it’s a matter of body type (different peoples) ? Thanks man for your videos and everything. You are awesome!!!

[@adeyadey7440]

Quality videos again

[@ibrahimhassaan6188]

Hey dominik, whats your idea on running? And how does it effect strength based on sprinting/long distance running?

[@Paul-es5tz]

Hey, not Dominik but I still want to give my opinion here. So, sprinting is a very good exercice if you wanna be more athletic, burn calories etc. But it’s a huge load on the joints. As sprinting is supposed to be done in short periods of time, it is ok for the joints. On the other hand, running long distances basically puts the same stress on your joints as when you are sprinting, but during a much longer period of time. So if you want to spend more time on that exercice cause you like it, walking would be a better idea, same if you are overweight, walking will be a better option, but if you want an intense and short exercice, sprinting is one of the est out there. I hope that answers your question and will help you in your training 👍🏽

[@bartoszdopke6718]

What's your opinion about pull/push strength ratio? Is it necessary to be much stronger in pushing game than pulling? Of course I talk about calisthenics :)

[@damiangames1204]

Very Helpful !!!

[@atishroco9673]

Glad to see yew bro 🙂😊🤗

[@rato_gordo]

First, thx for the videos, and whats your toughts on the book building the gymnastic body?

[@raffaeleb5202]

Gold stuff! 👍👍

[@Аршан-ю1р]

You indeed are superman 😉

[@cooltroop2]

Thanks Domink!

[@kilerbuble]

very nice video!

[@TheFreeCat]

Really good video, thanks, meow.

[@Bodebodebode]

nice video dominik. so, generally for your trainning you pick up an exercise, for example HSPU, then you just do HSPU for several sets with maybe a few related, easier exercises at the end?

[@dillon_and]

How to train for strength? like what's the rest time, do you train till failure? I'm training everyday but I lack in the knowledge part

[@dj-yv7oi]

What to do when not fully recovered? To skip training and do it tommorow or just to lower intensity ? Jak si ko bik brate !

[@ΚωνσταντίνοςΤσακαλάκης-ε6χ]

Thx dominik!

[@Cwalkbanny]

Hi Dominic, I know you are From Slovenia, but didn't you think about to visit "Workoutcamp" in Slovakia in summer? It's camp focused on calisthenic. Btw: I've got one question. What about food and nutrition? Do you have some strict food program or some like this? Peace ✌️

[@saikiran4]

yes he has, mostly he eats natural foods(no additional protein intake) and strictly no junk!!

[@giovannianasta]

Thanks man.

[@MrMonsterdz]

Resume : train for strength

[@xxusmusic1043]

Yo @Dominik Sky , i cant access lower body and uppper body basica anymore! Help please

[@richerst-amand4345]

I just askef my self about that this week...damnit thanks💪

[@Rendis-p7z]

Are you familiar with r/bodyweight's recommended routine? If so, what's your opinion of it? Would you improve it or change the set x rep structure?

[@MrVicta]

Hen answered it in the AMA. www.reddit.com/r/bodyweightfitness/comments/5etspv/dominik_sky_heavy_bodyweight_calisthenics_free/ Basicly said that the resting times are short and the reps are a bit high, so he leaned towards strength, just like in this video :)

[@Rendis-p7z]

@@MrVicta Thanks for the pointer!

[@jianqin1117]

An amazing explanation Dominik. However I wanted to ask that Static hold (Tuck FL or Tuck Planche) can be use as STRENGTH training? And during STRENGTH training how many exercise should include in one section (For example Push-HSPU, Pull-Front Lever) @Dominik Sky

[@matuspocci157]

One main exercise,i.e 5 sets of your current FL progression holds,then 2 accessory exercices 3-5 sets (3-5 min rest between sets to fully recover your CNS) e.g. dragon flag,scapula pull ups,ice cream,negatives,FL rows/pulls...accessory exercisses need to change/alternate on weekly basis...2-3 FL (or any other skill strenght) sessions per week more than enough:) FORM FIRST = GOLDEN rule

[@jianqin1117]

Matus Pocci Thanks for the details explanation. However like you say start with main exercise then move forward to 2or3 accessory exercise could i still add more pull exercise into the section?

[@matuspocci157]

@@jianqin1117 max 1-2 sets of pull ups variation 1-2 reps before fail

[@jianqin1117]

Matus Pocci I am sorry I dint get what you mean over there can you please tell me clearly? And for accessory exercise what kind of rep range i should use?

[@matuspocci157]

@@jianqin1117 max 5 reps still keep one rep in tank = befire failure with the most challenging variation same apply also for main exercise

[@plus7699]

Great video, but how long should you rest between the sets?

[@MrJobo4]

How do you combine very taxing exercises like squats and deadlift on legs days with upperbody training, so your recovering/ performance doesnt suffer in the week ?

[@af0799]

So I do 3 different grip(close, normal, wide) pull-ups and chinups both in 1 set, I do 5 of each reps=30 in a set, but I can't do it continuously like back 2 back need a 30-40 secs rest at least to complete different pull-ups, I can do at an average of 4 pull ups while after my 1 set, I am told to decrease the rest time but that will increase my endurance instead of strength, right? What do u recommend?