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low reps for bodyweight exercises


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In weight lifting, low reps can go with heavy weights. But in bodyweight exercises, there is no weight aside from bodyweight. So if i can do only 5 regular dips, i add a backpack and do three. Just an example....point is, i make bodyweight exercise difficult enough to do only five or under five reps.

 

is my method efficient to create hypertrophy?

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Then technically they arent body weight exercises any longer then right? Sounds like a good adaptation and definitely a way to capitalize on your at home workouts. I'll give the backpack weight technique tomorrow and I'll let you know how it goes.

 

-Dylan

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  • 1 year later...

Progression in calisthenics is making the movement harder.

Progressions would go something like this:

Band assisted dips>parallel bar dips>ring dips>Bulgarian ring dips/archer ring dips

 

Push-ups> archer push-ups > one arm push-ups > weighted one arm push-ups

 

Pull-ups > archer pull ups > assisted one arm pull-ups > one arm pull ups

 

BW squat > archer squat > pistol squat > pistol jump squat or weighted pistol squat

 

As you ca see adding weight also works but is not completely necessary. I like to do both.

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As you ca see adding weight also works but is not completely necessary. I like to do both.

 

Yeah I am looking forward to adding weight to my movements once I reach a certain level. I think kettlebells will work really well with pistol squats, leg raises, pull ups, bridges, calf raises, grip work. I'm still a long way off needing to add them though

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