Q&A #3- Kettlebells, training for older folks , constant tension, and drop sets скачать в хорошем качестве

Q&A #3- Kettlebells, training for older folks , constant tension, and drop sets

MAILING LIST- https://www.kboges.com/mailinglist PART 1 OF THE COURSE- https://www.kboges.com/courses PROGRAMS/CONSULTATIONS- https://www.kboges.com/ JOIN THE COMMUNITY- community.kboges.com INSTAGRAM- https://www.instagram.com/kboges86/?h... Visit Kboges.com for free training templates, consultations and more training information. 00:10 Losing mind/muscle connection with weighted pull ups 00:32 High frequency weighted dips and HSPU 00:56 Strength training for endurance 01:22 Optimal grip for pull ups 01:55 Isometric deadlift 02:24 Building muscle with circuit training 02:52 Ensuring enough stimulation with compound movements 03:40 Any core/low back work? 03:59 Options for loss of arm size 04:53 Programming kettlebells with daily BW exercises 05:23 Training for older folks 06:22 What to do when you can't do many push up 06:45 One arm push up and HSPU 07:34 Warming up for high rep sets 08:12 Constant tension 08:50 Mechanical drop sets 10:20 Speed work and partials 11:47 Sarcoplasmic hypertrophy 13:37 Stubborn belly fat 13:48 PPL split Clarifications- Strength training for endurance- High frequency calisthenics can work find too, but I would recommend lower volume, such as 1 set per day. If you tolerate this well, slowly increase training volume over time Isometric deadlifts- Isometrics definitely have a place, just personally, I'm not a fan of the isometric deadlift. I find it too taxing on any low back One arm push up and HSPU- I like to cycle these movements into a training program either on a strength/skill day DUP style or with HSPU programmed as GTG. Some people are strong enough to do HSPU for volume work but I don't usually recommend this due to the risks associated with going to failure. Constant tension- My recommendation is that beginners work on full ROM reps. Full ROM improves mobility and builds the awareness around a joints full ROM. Constant tension is a tool that is more useful for some exercises than other. Full lockout on squats allow for the glutes to "push through", but take tension off the quads. Overall this is fine, but if you want a squat variation that pumps the heck out of your quads, avoid the lockout. Tempo- Changing tempo, adding pauses, performing 1.5 reps, performing partials etc. are best used once you have a really good base with even tempo full ROM, and well controlled reps Sarcoplasmic hypertrophy- It exists, but the research is very unclear about it's significance and mechanism. We know all training improves force production. Realistically, I doubt its creation is binary, meaning we probably develop varying degrees of it. However, my answer is limited by my current understanding of the research