procurement Strong This isn’t just reserved for lifting weights in the gym. In fact, it’s perfectly doable to add muscle and develop strength using minimal equipment without hearing the growling of the neighboring carnivore.
Josh Hash, who runs strength side youtube channelHave shared your entry in body weight Training, which has seen him gain 12 pounds in just eight months, while maintaining his lean physique. Also paid full attention to it Sleep and nutrition, Hash achieved major strength benchmarks in that time – including an impressive by hand hold on, set of rings lifting muscles And even performing front splits.
‘It’s an intense program to really immerse yourself in calisthenics And flexibility. “You will transform your physique in the process,” he wrote. “In this video, I share my six-month journey to building strength and bending using only calisthenic movements. I dive into the exercises that shaped my transformation, like muscle-ups, pull ups, squatAnd the different types of mobility worked improved my overall body control and flexibility. No weights, only bodyweight training which gave powerful results.’
Bodyweight formula to become lean and strong
Day 1: Rings
Day 2: Handstand and Mobility
Day 4: Handstand and Mobility
Day 5: Rings
Day 6: Handstand and Mobility
ring work
Hash’s ‘main project’ for his eight-month transformation focused on improving his efficiency on the ring muscle-ups. He scheduled ring work two days a week, performing another five days. ‘No matter your age or level, ring muscle ups are a very attainable skill for everyone,’ he said. ‘It just takes a lot of work and practice.’
Each session begins with specific muscle-up work – either using techniques such as placing the feet on the ground or simply unique person Movement phase – to prepare to complete a clean rep. After just a four-six week craze, hashish promises significant improvements and the ability to make a complete muscle-up. The next thing to do after that is to convert single reps into doubles, triples and more.
Supplemental ring work through pull-ups and dips helps build strength and further improve the two main movement patterns of muscle-ups. Focus on getting your chest as close to the rings as possible in pull-ups, while keeping your biceps as close to the rings as possible when doing dips. Once you can handle the demands of that volume, Hash suggests adding additional rings. push up Ring rows to build more upper-body strength.
In his eight-month transformation, Hash became able to train a ring muscle to complete up to five reps at a time, with his ring workouts lasting between 45 and 75 minutes. However, it may take some time to get the hang of the rings – the instability of the equipment requires considerable strength in the muscles around the joints, so this needs to be worked up gradually.
build stronger legs
Only one day a week, on the third day, Hash will complete leg workouts. ‘We want to make sure our legs are strong and agile,’ explains Hash. ‘I always start with something jumpy and something I can track to improve on – whatever it is box jumps‘Vertical jump, or broad jump.’
However, the main part of his leg workout focuses on Single-Leg Squats. If you are unable to complete full, clean reps, use assistance by holding onto something during the entire exercise, or work only on the eccentric phase. add resistance through a weighted vest Or dumbbells once you’re able to manage three sets of five reps on each leg.
While Hash uses Nordic curls to work on his posterior range, he highlights the ability of hamstring curls done in rings to build more strength using the equipment you already have. To perform ring hamstring curls, place your heels inside the ring and bend your legs toward you while pushing your upper back into the ground.
Sissy squats are another important element of Hash’s routine. He began doing a set with less range of motion or assisted by holding onto something else, before eventually graduating to a full squat from knees to the floor. Now, he does two sets of eight to 10 reps. calf raises Or Skipping Help her complete her leg day.
Handstand and Mobility
Dedicating three days to handstand and mobility This may seem extreme, but Hash was eager to be able to do handstands and front splits for more than a minute. But instead of jumping straight into the workout, Hash recommends starting with hollow holds. This helped keep his core engaged so he could maintain a straight body line in a handstand.
He also worked up to doing three sets of 60-second handstands. The first progressions included belly-to-wall handstands, which taught the basics include the originkeep the wrist and shoulders strongand maintaining a straight-line position. From there, he moved on to practicing Heel-to-Wall Handstand, which involves moving the heels away from the wall for one to three seconds in that strong position. It’s important to learn to pull your heels off the wall using your fingers and shoulders instead of your feet.
The safety barrier of the wall is removed for the next progression with a handstand kick-up, where one leg remains below the other in an L-shape. This provides confidence to move in a more stable position than the vertical line. After achieving a hold of up to 10 seconds, it’s time to test the full handstand.
Overall, Hash suggests up to 10 sets of handstands per workout, combining each of them with a set of dynamics in between. It focuses primarily on strengthening the hips through good morning squats, where the goal is to achieve a flat, sofa stretch parallel to the floor and a 90/90 pigeon posture. All of this proved beneficial in helping Hash achieve front splits taking advantage of the hand assistance as he slowly sank deeper into the position.
