Posteo la Recommended Routine del subreddit de Bodyweight.
En mi opinión habría que subir el volumen de entrenamiento, es decir, meter más repeticiones, tanto por objetivo estético como para progresar más.
Pero bueno, ésta es la rutina.
Hay sección de FAQs y enlaces a las progresiones en Reddit:
reddit: the front page of the internet
Recommended Routine
• This routine will cover the ***owing goals:
• Strength
• Muscle Gain (provided your
diet is in check)
• Fat Loss (provided your
diet is in check)
• For more detail, check the
goals page to see if this routine will help you reach your goals.
• Overall Structure of this Routine:
• Warm Up
• Dynamic stretches
• Strength Work
• 9 progression exercises, paired to save time.
Weekly Schedule
• Do this 3x a week, with at least one rest day (or
skill day) in between workout days.
• So you could do it Monday, Wednesday, Friday. Or Tuesday, Thursday, Saturday. Or Wednesday, Friday, Sunday. Whatever fits your schedule.
• Don't purposely split the workout into separate days. It's meant to be a full body workout. Here's
why.
How Progressions Work
• Progression exercises are there to help you be able to do exercises you cannot currently do because they are too difficult (for example, if you cannot do a push-up, you will be doing wall push-ups or incline push-ups).
• So, when you get to the strength training, you will be greeted with progression exercises listed in order of increasing difficulty. Perform the hardest exercise in each progression that you can do for 3 sets of 5 to 8 repetitions. Try to beat your previous numbers every workout. When you hit 3 sets of 8 reps with good form, move to the next progression and start the next workout with 3 sets of 5 reps again. Note that this means that you only perform
one of the exercises from each of the listed progressions in each session. Once you move up in the progression, there's no need to keep the easier exercises in your routine (except for using it as a warm-up if you feel like it).
• Some of the exercises are static holds, such as the support holds or the "tuck front lever" in the rowing progression. Instead of dynamic reps, one set here consists of simply holding the position statically for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds for all 3 sets.
• You'll see there are multiple "progression paths" for the exercises. However, don't overthink this - if you're not sure pick the main progression and do it. If for some reason you can't ***ow the main progression (lack of specific equipment, for example) then pick one of the alternatives and do it.
Workout Begins Here:
Warm-up: Dynamic Stretches (5-10min)
Strength work (40-60 minutes)
First Pair
• 3x5-8
Pull-up progression
• 3x5-8
Squat Progression
• Note: If you have access to barbells (and a squat rack), we recommend you click here to know how to use them instead of the squat progression.
Second Pair
• 3x5-8
Dip progression
• 3x5-8
Hinge Progression
• Note: If you have access to barbells, we recommend you click here to know how to use them instead of the hinge progression.
Third Pair
• 3x5-8
Row Progression
• 3x5-8
Push-up progression
Core Triplet
• 3x8-12
Anti-Extension progression
• 3x8-12
Anti-Rotation progression
• 3x8-12
Extension progression
• Note: Mobile users, if the above links don't work then click here and manually scroll to each section.
Instructions: There are nine exercises. These exercises are to be done in pairs and triplets to save time. Pairing two exercises means doing a set of the first exercise, resting 90 seconds, then doing a set of the second exercise, resting 90 seconds, and repeating until you've done 3 sets of that pair. For the triplet, you do a set of the first exercise, rest 60 seconds, do a set of the second exercise, rest 60 seconds, do a set of the third exercise, rest 60 seconds, and repeating until you've done 3 sets of that triplet. See the FAQs below if you're still confused.
Rest time: If 90 seconds is not enough, you can rest up to 3 minutes if you like.
Tempo: Ideally, all these exercises are to be done in a "10X0" (1,0,X,O) tempo. That means 1 second down, no pause at the bottom, explode up and no pause at the top. When "exploding up", if the actual movement is slow, that's okay, it's the intent that matters.
Overall, if your pull-up max is say 8 reps, then go for one rep short of failure such as 7-7-7 instead of 8-6-5. The key is to not work at failure for the first set or two because it significantly detracts from performance in later sets which reduces your ability to perform good reps and maximize volume to get stronger and bigger muscles. The 90 second pairing is so that there is minimum 3 minutes rest between each set, which is 3 minutes total. This rest time is where there is 99% replenishment of ATP in the muscles, so you are not limited by fatigue in the muscles. Sticking with failure-1 repetitions and 3 total minutes between sets of the same exercise allows you to maximize volume and effort level which is essential for strength and hypertrophy. See
here for more discussion.
