How Many Reps to Build Muscle BODYWEIGHT EXERCISES
What's up, guysé Jeff Cavaliere, AHTLEAN.COM. What is the perfect number for a bodyweightexercise for you to do to get the best results from ité That's a good question here, guys. It's atricky question. Actually, I'm setting you up because that answer should be, 'It depends,quot;and it's going to depend on a lot of things. When you're working bodyweight exercises intoprogramming, you have to take into account a lot of different things, namely, the strength level of the person you'reprogramming it for. And secondly, their body
weight because the body weight is acting asa resistance. But there's so many times, there's so manyprograms that I come across where I see specific numbers being laid out there for you to doon a bodyweight exercise, and it's doing 1 of 2 things. We know it'sdoing a disservice to you, but it's doing it in 1 of 2 ways. Either it's setting the bar too low becauseif it's recommending 20 Pull Ups and you can do 30, guess whaté You're not really getting pushed hard enoughto cause an adaptive response. If it's saying
20 Pull Ups and you can only do 3, guess whaté You're being set up for failure, right, tofail in a bad way. So, what we want to do is, I wanted to kind of dip in to some ofour programming tactics here. One of the ones we use throughout a lot ofour NXT Programs which are our advanced monthly program that we have a lot of our guys havealready graduated from AX1 and AX2. And also, a lot of the foundation of whatwe do with the ATHLEAN XERO PROGRAM which has allowed it to help guys build muscle, much more than any other bodyweight programout there. So, it's this tactic that we have
here basically it's a multiplier effect. So, the way you want to really do this, andthis is kind of cool because you can actually take a bodyweight exercise by the time thistutorial is done, challenge a buddy, and see who does a betterjob on getting to this number. I'll show you how we calculate it. So, you take your bodyweight exercise, thefirst thing you want to do is, you want to do that exercise to failure. So, whether we're talking about Push Ups,or whether we're talking about a Pull Ups
or talking about Dips, you want to do yourfirst set, give it your best effort that you've got. Now, the cool thing again is, it may varyfrom day to day. We know that some days we show up to the gym feeling great, being ableto give us your best effort, and other days, not so much. So, we want tomake sure that we're talking apples to apples. We want to make sure that on the day thatyou've got your best, that we're going to get the best out of you.So, you take your first set, you do it to failure. Warm up really, really quickly. Youdo your first set to failure.
Once we've got that number, let's say it'sPush Ups, and I get 50 out, ok. That's my number. Now, how do we get a workout off of thatéWell, we look for 3 different stages, or 4. We've basically got a solid effort. A solid effort for me is basically a C+. Youknow, a C+ and B, C+, B probably. We've got 150. So, if you do 150 Push Ups for thatworkout, and again, the parameter of rest time is importanttoo. And I always say, let's keep this in a minute and a half or under.
14 years in ketosis you can build muscle on ketogenic diet Darthluiggi of reddit keto interview
What's up guys welcome the Primaledge Health Podcast I'm here with Darth mother f'n Luigi his username is darthluigi on reddit and he uh he moderates the reddit keto and the reddit ketogains board and I think the keto scienceboard as well so this guy has seen like all the questions people have about ketogenic diets and he's been doing a keto diet for how long now Luis it's been 14 years now
for all the types of keto diets do you feel like you're uh. you're missing out on all the carbs not really.that's cool so yeah Luis Villasenor is here darthluiggi! Uh we're gonna answer a bunch of your questions from Reddit, Facebook and um yeah we'll just, we'll jump into it I guess I'll start with uh but this one is like the most recent question that popped up to reddit how do you deal with stalls when lifting I found that the advice in the strong lifts program didn't work for me when I
started my games last November and it deluding stalled by twenty pounds or so and then increased my weight by five pounds a week instead of five pounds a workout however I don't know if that's considered optimal I wanted to hear your take. So here's a loaded question right off the bat how do you get gains when you stall I think that first we have to remember that any lifting program um that they're not thought of as you eating at a deficit
and then we have lots of people here that are lifting while eating at a deficit you won't be making any big gains when you're eating below your suggested calories. You gotta eat for gains, you can't just lift Exactly If you're not gaining it's because you're not eating. and really uh we have to stop like chasing the is unicorn you want to get ripped and lose weight at the same time
like because people uh mix getting ripped with getting huge there's one thing about losing body fat and there's gaining muscle you're not gonna be doing both really it's quite impossible unless you are taking steroids or a genetic freak or maybe you're very overweight and maybe you're eating less you're getting energy from somewhere that is your fat stores righté
Yeah. So to answer this question is If you're not really seeing results I will say uh concentrate first on that you are eating adequate protein and then just suck it up there's a variation of stronglifts that is for cutting and instead of doing 5X5 you end up doing 3X8 Yeah well also I mean the question it's hard to answer a question like this without knowing more about somebody so