Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines
- Thread starter cbsmel
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- bodyweight fitness
@cbsmel It’s a learning process for sure. People have asked me about doing slow (4 sec eccentric) weighted pull-ups 6-8 sets at +55lbs and they’re shocked. Hypertrophy training is so very different from strength training. Someone watching me tried doing just their normal set of bodyweight pull-ups with a 4 sec ecc and they quickly realized it’s very difficult and different than fast pull-ups.
99% people I see doing pull-ups do 1 sec up and 1 sec down til Max reps (failure) and then try to repeat it. It’s so inefficient...
99% people I see doing pull-ups do 1 sec up and 1 sec down til Max reps (failure) and then try to repeat it. It’s so inefficient...
moforfra24
New member
@moforfra24 Right, but assuming someone can do more than a couple pull ups per set, that still seems to hold true (high time under load)?
moforfra24
New member
@anita50 For hypertrophy based routines and programming I aim for a full 4 secs eccentric for a pull-up since it has about 180 deg range of motion. For a push-up, Adv Tuck FL Row, et al which has about 90 deg range of motion, I do 2 sec eccentric.
For strength training it is more explosive concentric (or 1 sec) and 1 sec eccentric - so faster as long as I can do it with good control.
For strength training it is more explosive concentric (or 1 sec) and 1 sec eccentric - so faster as long as I can do it with good control.
@johannask Thanks a lot 
I've been following it with pretty good results so far.
I've been following it with pretty good results so far.thomaslowrens
New member
@cbsmel Good idea. To make good use of the guidelines it's also important to determine how much the various movements count for the volume of various muscles, in many exercises the load is distributed and there's not a muscle that works much harder than the others.
For example pseudo planche pushups are probably more front deltoids than chest but both are challenged, and how does straight arm strength count for bicep volume? Though if you don't pause at the top it's less of a factor. And handstand pushups are both front delts, triceps and upper traps etc.
Pelican curls and hefesto might count for some chest volume too, though bodyweight bicep curls starting from an inverted row position would not. And some exercises are truly mostly about one muscle group, like tricep extensions with arms overhead (compared to impossible dips where the rear deltoids and forearms can also work hard), suspended chest and rear delt flyes, bodyweight leg curls and extensions etc.
For glutes how about working towards shoulders and feet elevated one leg hip thrusts? More potential than unweighted split squats.
For example pseudo planche pushups are probably more front deltoids than chest but both are challenged, and how does straight arm strength count for bicep volume? Though if you don't pause at the top it's less of a factor. And handstand pushups are both front delts, triceps and upper traps etc.
Pelican curls and hefesto might count for some chest volume too, though bodyweight bicep curls starting from an inverted row position would not. And some exercises are truly mostly about one muscle group, like tricep extensions with arms overhead (compared to impossible dips where the rear deltoids and forearms can also work hard), suspended chest and rear delt flyes, bodyweight leg curls and extensions etc.
For glutes how about working towards shoulders and feet elevated one leg hip thrusts? More potential than unweighted split squats.
@thomaslowrens I agree with all the points.
I chose PPPU because it is easier to track pogress and also helps with the planche. Most people doing bwf want to achieve it anyways.
As far as biceps are concerned, in my example routines, the volume is within the MAV range for the very same reason that you have mentioned. No need to push to MRV for biceps. I chose pelicans because the short head of the bicep would get a lot of stimulation from the chinups and rows so I decided to include an exercise that works the long head more.
For glutes, I think that shoulders and feet elevated one leg hip thrusts is an excellent exercise and can be used once BSS becomes boring. I chose BSS because it is easier to set up, easier to understand, can be done without any equipment at all and it is also a good starting point if you want to work towards front splits.
I chose PPPU because it is easier to track pogress and also helps with the planche. Most people doing bwf want to achieve it anyways.
As far as biceps are concerned, in my example routines, the volume is within the MAV range for the very same reason that you have mentioned. No need to push to MRV for biceps. I chose pelicans because the short head of the bicep would get a lot of stimulation from the chinups and rows so I decided to include an exercise that works the long head more.
For glutes, I think that shoulders and feet elevated one leg hip thrusts is an excellent exercise and can be used once BSS becomes boring. I chose BSS because it is easier to set up, easier to understand, can be done without any equipment at all and it is also a good starting point if you want to work towards front splits.
warriorofgod613
New member
@warriorofgod613 Thanks for the appreciation