The 5 Only Gym Ring Exercises You Need! Beginner to Advanced

Summary

Join Sondre Berg as he showcases five versatile gym ring exercises aimed at targeting every muscle in your body, suitable for beginners and advanced athletes alike. These exercises range from ring push-ups, which engage the core and add depth to regular push-ups, to the more challenging one-arm and handstand push-ups. Berg also includes bodyweight rows, ring dips, pull-ups, one-leg squats, and hamstring curls using the rings. He provides tips on making exercises easier or harder, ensuring that you can continuously progress and customize your workout, regardless of your fitness level.

Highlights

• Discover how gym rings can enhance your workout efficiency with just five exercises 🏋️‍♂️.
• Ring push-ups are more challenging than floor push-ups, offering better muscle activation 🤸‍♂️.
• Progress from beginner to advanced with one-arm and handstand push-ups 👊.
• Master the art of ring dips and bodyweight rows for superior strength gains 🚀.
• Learn to tailor your workout with adjustable exercise difficulty using gym rings 🎯.

Key Takeaways

• Gym rings are versatile and incredibly effective for full-body workouts 💪.
• Learn five essential exercises with progressions from beginner to advanced 🌟.
• Ring push-ups add stability challenges and depth to regular push-ups 🔥.
• Ring dips engage more muscle groups than bar dips, enhancing workout efficiency 💪.
• Programming tips for incorporating these exercises into your workout routine 🗓️.

Overview

In this insightful video, Sondre Berg reveals the secret arsenal of five gym ring exercises that can transform your workout game. Berg advocates for the immense versatility of gym rings, positioning them as the ultimate tool for both calisthenics and overall fitness training. No matter if you're a beginner or an advanced athlete, these exercises can scale to match your skill level.

Starting with ring push-ups, Sondre explains how this exercise not only challenges your stability but also increases your range of motion compared to floor push-ups. This leads to better muscle activation and strength gains. Whether you're aiming for one-arm push-ups or handstand push-ups, there's a progression path laid out for you.

The video further explores other fundamental exercises like bodyweight rows, ring dips, and pull-ups that can be adapted to your fitness journey. Sondre also discusses incorporating one-leg squats and hamstring exercises using the rings. By using simple modifications and creative tips, you can effectively measure your progress and elevate your gym ring training experience.

Chapters

• 00:00 - 00:30: Introduction to Gym Rings The chapter introduces gym rings as an extremely versatile piece of training equipment, emphasizing their utility not only in calisthenics and body weight training but also in overall fitness. The chapter asserts that gym rings offer a wide range of exercises, claiming there are hundreds of different exercises possible with them.
• 00:30 - 01:00: Choosing the Right Exercises The chapter focuses on choosing suitable exercises for body weight training using gymnastics rings. It highlights the challenges individuals may face, especially if they're not accustomed to calisthenics, in selecting measurable and progressive exercises that target every muscle group. The chapter promises to reveal five essential exercises that comprehensively work the entire body, along with tips on how to adjust their difficulty levels.
• 01:00 - 01:30: Push-Ups on Rings The chapter introduces the concept of doing push-ups on rings, highlighting that the exercise is versatile enough to be adjusted for both beginners and advanced athletes. The narrator uses this exercise in their own programs, suggesting its effectiveness. The challenge of using rings for push-ups lies in their instability, which adds a layer of difficulty compared to doing push-ups on the floor. The chapter promises to discuss further benefits and techniques for performing push-ups on rings.
• 01:30 - 02:00: Progressing with Push-Ups The chapter titled 'Progressing with Push-Ups' discusses the benefits and mechanics of performing push-ups, particularly focusing on using Rings for enhanced performance. It highlights that performing push-ups on Rings can increase the range of motion and stretch in the chest, leading to better muscle activation. The exercise also works the shoulders, triceps, and slightly engages the core, though core involvement may be less noticeable for more advanced athletes. The text notes that performing strict push-ups on the Rings can be challenging for many.
• 02:00 - 02:30: Advanced Push-Up Techniques The chapter on Advanced Push-Up Techniques describes how to modify push-up difficulty by adjusting your body's position. By walking your hands forward, you decrease the exercise intensity; the further forward, the easier it becomes. Consistency and measurability in your progress are essential, so it's recommended to use a consistent form of measurement, like your body parts—in this case, your feet. By aligning your feet with a center line as a baseline, you ensure you're making consistent progress and know when you're ready to move to the next challenge.
• 02:30 - 03:00: Handstand Push-Up Progression In the chapter titled 'Handstand Push-Up Progression', the text discusses training with gymnastic rings. The progression involves adjusting the distance of the rings to alter the difficulty of push-ups. As one becomes proficient, the challenge can be increased by either moving closer to or further from the rings base. The chapter concludes with an assertion that if someone can perform around 10 push-ups comfortably, they should consider increasing the difficulty either through methodical progression or by incorporating additional challenges.
• 03:00 - 03:30: Advanced Handstand Techniques This chapter focuses on advanced techniques for performing handstands and related exercises. It discusses the progression towards a one-arm push-up and a handstand push-up, highlighting the different muscle groups each exercise targets. The handstand push-up primarily targets the shoulders, while the one-arm push-up works the chest and triceps. The technique for a one-arm push-up involves alternating sides, referred to as 'nip to hand push-ups.'
• 03:30 - 04:00: Body Weight Rows The chapter titled 'Body Weight Rows' provides instructions and guidance on performing a specific type of exercise known as Archer push-ups. The main focus is on mastering the technique, particularly bringing the working arm down effectively, and optionally straightening the assisting arm without overexerting the tendons and elbows. It also offers advanced variations by suggesting the progressive removal of fingers on the assisting arm to increase difficulty.
• 04:00 - 04:30: Progressing with Body Weight Rows The chapter discusses the progression of body weight rows by eliminating the alternation between arms within a single set. The focus is on using one arm at a time, gradually decreasing the assistance from the supporting arm and adjusting the stance for balance. The process continues by reducing the number of fingers used for assistance during the exercise, starting with three fingers, then moving to two, and eventually one, to increase the exercise's difficulty and effectiveness.
• 04:30 - 05:00: Ring Dips In this chapter titled 'Ring Dips,' the focus is on progressing towards performing unassisted one-arm push-ups using rings. The text describes using minimal assistance, such as a single finger, suggesting that once a few repetitions can be completed this way, transitioning to full unassisted one-arm push-ups becomes feasible. The difficulty level can be adjusted by altering the body position, such as leaning forward and using foot placement as a measure of challenge, mirroring the approach used for standard push-ups.
• 05:00 - 05:30: Progressing with Ring Dips The chapter titled 'Progressing with Ring Dips' discusses alternative training methods for mastering handstand push-ups using Pike push-ups as a starting point. It explains the progression of increasing foot height for strength development and suggests using rings instead of boxes for height adjustment. The chapter highlights the utility of rings and recommends using straps rather than traditional rings for this exercise.
• 05:30 - 06:00: Pull-Ups on Rings The chapter discusses techniques for performing pull-ups on rings while barefoot. It emphasizes not stressing over knee straightening during the exercise, suggesting a slight bend is acceptable as it's not primarily a flexibility workout. The chapter also advises on progressing in strength by elevating the rings or straps and offers a tip to use one strap instead of two, crossing the other strap for support.
• 06:00 - 06:30: One Arm Pull-Up Progression The chapter discusses the progression of the one-arm pull-up, focusing on achieving the body positioning necessary for success. It emphasizes getting hips over the hands effectively. The chapter also introduces a systematic way of measuring and increasing difficulty using different body part heights, starting from ankle and moving up to hip height. When a person is strong enough to perform at hip height, it marks a significant milestone in the progression of the exercise.
• 06:30 - 07:00: One Leg Squats The chapter 'One Leg Squats' discusses using rings for assisted handstand push-ups. The rings can substitute the wall, providing support for balance and allowing for practice of the handstand push-up form. The chapter highlights the progression of utilizing rings to enhance strength and balance in these exercises.
• 07:00 - 07:30: Backside Leg Exercises The chapter explores backside leg exercises focusing on enhancing range of motion. Techniques such as using blocks for head elevation are discussed to improve exercises like ring handstand push-ups. It suggests that as proficiency increases, moving to ring handstand push-ups with feet support for balance introduces technical complexities, providing a challenging and effective exercise progression.
• 07:30 - 08:00: Programming Your Workout This chapter focuses on progressive workout techniques using gym rings. It explains how to start with minimal lifting and gradually increase the difficulty until mastering a full range handstand push-up. This involves starting with the rings close to the floor and slowly increasing the range of motion as you become stronger, ultimately leading to a full handstand where the rings are lowered to shoulder level. The chapter emphasizes gradual progression and mastering each stage before moving to the next.
• 08:00 - 09:00: Workout Structure and Reps This chapter on 'Workout Structure and Reps' focuses on the body weight row exercise, particularly using rings. The recommended setup involves setting the rings at about hip height and maintaining a 90-degree bend in the knees with rings hanging straight down in line with the hands. The hips should be aligned, and in the more challenging versions, the back is just above the floor, all aimed at maintaining consistency in form.
• 09:00 - 09:30: Super Sets and Rest Times The chapter titled 'Super Sets and Rest Times' discusses methods to modify the difficulty of physical exercises, particularly push-ups. By using rings as a central reference point and adjusting the position of the feet, the difficulty can be increased by moving the feet forward or decreased by moving them backward. This adaptation allows for a range of difficulty to suit different fitness levels.
• 09:30 - 10:00: Conclusion The chapter titled 'Conclusion' discusses the nuances of performing exercises, particularly the progression towards more challenging variations such as the one-arm row. The speaker emphasizes maintaining proper form and alignment when transitioning from two-arm to one-arm rowing exercises. They highlight the importance of stabilization, noting that many people tend to twist during one-arm exercises. The goal is to achieve a position where the arms are angled appropriately with the floor, similar to a bodyweight row performed with both arms, but requiring additional stabilization.

The 5 Only Gym Ring Exercises You Need! Beginner to Advanced Transcription

• 00:00 - 00:30 gym Rings is undoubtedly the most versatile piece of training [Music] equipment not just when we're talking about calisthenics and body weight training I would say it's the most versatile piece of training equipment period there are literally hundreds of different exercises you can do with
• 00:30 - 01:00 gymnastics rings and it can be a little bit difficult I guess to decide which ones to use and if you're not used to training body weight strength and calisthenics it might even be difficult to find exercises that are measurable easy to progress and a set of exercises that hits every muscle in your body so in this video I will show you the five exercises that I personally think is the only exercises you actually need in order to hit and Target every single muscle in your body I will also show you how to make these exercises easier or
• 01:00 - 01:30 more difficult depending on your level so these exercises will be suitable from a total beginner standpoint as well as an advanced athlete in fact I use a lot of these exercises in my own programs all right enough talking let's just get started now the first exercise we're going to talk about is the push-up and the push-up with rings you can make as easy as you want and as difficult as you want firstly let's discuss why this is a great exercise and why it's even better than doing it on the floor the Rings makes it difficult because you actually
• 01:30 - 02:00 have to stabilize and sort of balance the position you can also get deeper than you would on the ground meaning you get more stretch in your chest and increase the range of motion this means that you activate your muscle better now the push-up also works your shoulders and your triceps and because you're in sort of a plank position you also get to work your core slightly although for the intermediate and more advanced athlete this won't be much noticeable doing strict push-ups on the Rings is already quite difficult for most people and you
• 02:00 - 02:30 make it easier by going forwards and making an angle so the more forwards you walk the easier it gets however you want this to be measurable and you want some sort of consistency so that you do the same thing every time and when you feel like you're ready to go to the next level you want to know exactly where to go and the way I usually prescribe this is by using a form of measurement that you always have with you body parts in this case your feet so using the center line as the base it's important
• 02:30 - 03:00 obviously to bring the Rings 1 two three three foot lengths away and that's a rather easy progression if you walk towards the back again it gets more difficult so you can keep going until you're able to do the strict push-up on the Rings now what if you can already do something like 10 push-ups well I guess it's time to make them more difficult how would you do that well there are two different ways you can do this you can start working
• 03:00 - 03:30 towards the one arm push-up or you can start working towards the handstand push-up you could also do both they do Target slightly different muscle groups the handsam push-ups targets more shoulders while the one arm push-up targets more of your chest and triceps so in the case of the one arm push-up you would start off by going down to one side and up again down to one other side and up again and in this case I usually call these nip to hand push shops you
• 03:30 - 04:00 focus on bringing the working arm or the main arm or your nipple down to your thumb basically now the next step would be to straighten the other arm while doing the same you don't need to completely straighten it because that places a lot of pressure on your tendons and your elbows you can if you want but it's not necessary for this particular purpose now these are called Archer push-ups and they're already quite difficult and hard but you can keep going by losing fingers on the assisting arm when you start losing fingers is
• 04:00 - 04:30 also when I would stop alternating within one set so instead of doing right arm left arm right arm left arm I would start doing right arm first and left arm next so in this case I'm starting off with three fingers another Point here is that now that we're using less and less force from the assisting arm we need a wider stance in our push-up to keep balance so wide stance three fingers down to nipple and up next step you guess it two fingers after that one
• 04:30 - 05:00 finger and it's not really much you can assist with one finger so once you can do a few reps of this you will surely be able to do an unassisted one arm push-up and one arm push-ups on the [Music] Rings it's quite difficult obviously you could also work in the same sort of manner as you would the push-up so you could make it easier by going forwards like this and use your feet as a measurement as of how difficult it is
• 05:00 - 05:30 now if you want to start working towards the handsand push-ups instead I would simply start by doing Pike push-ups first like this and the regular road towards the handstand push-up in terms of strength is getting your feet higher and higher and higher and luckily we have rings to help us with this as well so we don't need all of these different boxes of different heights and so on and we start with the Rings quite low but it might actually be an idea to use the straps instead of the ual Rings
• 05:30 - 06:00 depending on your shoes I guess but now that I'm Barefoot this will definitely be the easiest now I wouldn't care too much about straightening your knees they should be rather straight but it's not supposed to be a flexibility exercise so in this case I would have a slight Bend in my knees and not care too much about that now obviously as we get stronger we Elevate the Rings or the straps and you could even instead of using two straps it's actually enough with one and just cross the other one all over like this
• 06:00 - 06:30 important thing is to get your hips up and over your hands and we go down and up and now we also have a very measurable way of increasing the difficulty so we can use our body parts again to measure we start with ankle height mid Shin height now is about knee height mid thigh height hip height and let's do hip height something like this now when you're strong enough to do hip height like this
• 06:30 - 07:00 you are likely strong enough to do assisted handstand push-ups now the awesome thing about Rings is that you can actually use them as a replacement for the wall as well for your hands and push-ups you simply lower the straps so that it tightens at the bottom like this so we obviously need to do the same tight but I can still rest my hand on the floor now just put your hands in and you can kick up with spread legs like this and get help with your balance in your handstand push-ups and and as you get more comfortable as you get stronger
• 07:00 - 07:30 you could increase your range of motion by having flocks or something to do this on top of so that your head gets lower and eventually you can do assisted ring handstand push-ups now as your handstand push-up on the floor gets very strong let's say 10 repetitions or so you can start doing it by balancing on the Rings but still having support from your feet this introduces some technical complexities so it might take some time to get used to the balance part and the technique but it's a great exercise and
• 07:30 - 08:00 you start by just barely having the Rings off of the [Applause] [Music] floor now the range of motion is increased slightly and you can gradually increase the distance from the floor until you're doing full range hands sand push-up where your rings or your hands go all the way down to your [Music] shoulders so that was the push sh heart
• 08:00 - 08:30 let's move on to the next exercise shall we the next exercise is the body weight Rose and here I recommend having the Rings about hip height something like this now the body weight row on the ring looks like this I usually recommend having a 90 degree Bend in your knees and the Rings should hang straight down in line with your hands your hips should be straight and in the most difficult variation like I'm doing now your back should be barely hanging off of the floor so now we have some nice and consistent points of
• 08:30 - 09:00 measurement now if we want to make this easier or harder here's how we do it literally the same way as we make the push-up easier we use our feet use the Rings as a center line and we walk steps backwards so let's say two steps now or even three steps now here it's okay to have straight legs otherwise it would be quite awkward this is considerably easier and as I walk forwards one foot at the time it gets more and more more
• 09:00 - 09:30 difficult and at some point I will start walking in front of the center line and now you can see I still have some angle with the floor for the straps and my arms which makes it easier than the full variation here which is your end goal but you can make this more difficult as well and here I recommend working towards the one arm row so the one arm row looks like this and the position is basically the same as the body weight row with two arms only we have to stabilize a lot more a lot of people they start twisting a lot like
• 09:30 - 10:00 this which I don't recommend mostly for the purpose of consistency so I recommend having your shoulders in line at all time and the way we build up to this is the same as with a one arm pushup we start by going nipple up to thumb on one side and then the other don't care too much about the other arm at first you should only have this one goal and then as we get comfortable and stronger in this we start straightening the other arm now we're doing Archer
• 10:00 - 10:30 rows once this gets easy we start losing fingers so we do three fingers right arm right arm right arm right arm and we do two fingers and eventually one finger which is not assisting too much and once you can do quite a few repetitions of this is when you're ready to do the proper one arm row so always same nipple on up to same
• 10:30 - 11:00 thumb and we try to keep square with our shoulders and not go like this obviously in this exercise as well you could also use your feet as a means of making it easier and easier and the lower you go the more difficult it gets both of these versions are perfectly fine to use I would personally tend towards the Archer variation but that's purely preference I guess now while we have the Rings at this height this is also the perfect height to learn dips the ring dips are much more difficult than dips on a bar
• 11:00 - 11:30 they're also much more effective I would say at least you get this stabilizing effect where you really have to work with your PEC miners as well and your stabilizing muscles your seratus anterior these sort of rib cage muscles which help depress your shoulders and it's also a great way to get comfortable with the support position on rings support position meaning straight arms without your arms resting and with your arms turning outward now mind that this
• 11:30 - 12:00 is optional if you're training with rings purely to build muscle and strength it's not really necessary to work on this but if your goal is to get more advanced at ring specific skills like back lever planches eventually I recommend doing this extra little movement at the top where you try to turn out the Rings and really push your body up by pushing your shoulders down compared to dips on bars they hit your chest much more so the dip on Rings is much more chest heavy than dips on your
• 12:00 - 12:30 bars now the way you would make dips easier or harder on rings either by assisting with your feet you can use the tip of your toes for example and your pain tolerance would decide how much assistance you get you can do them negatively without assistance assist with one foot up and these are ways of doing it that works for sure you just have to make sure that you squeeze out everything everything every time however it's much more
• 12:30 - 13:00 consistent and measurable to use rubber bands or resistance bands now resistance bands comes in a variety of thicknesses and widths these particular ones are designed to work as a system these are from movement made my newly launched brand but yeah here you have three thicknesses and you can combine and match these which works uh perfectly when you're trying to learn things like dips or Pull-Ups so I recommend grabbing it like this so your thumb is over you turn your hand like this and now you
• 13:00 - 13:30 basically just grab the Rings now you can put your knees inside and get help like [Music] this now as you get stronger you simply change to a skinnier band and this one for example is 3 to 6 kg of help depending on how much you stretch it so let's say in this case it would be something like five kilog of help so when I can do five six maybe seven or eight of these I think I would be strong enough to do
• 13:30 - 14:00 them without assistance at all now if you're starting with a thicker band step in between would obviously be combining these two dropping this using only this and lastly this before doing it without assistance now if you want to make it harder there are ways of doing this as well one would be to go wider obviously be to add weights I do have a couple of small plates here so this is about 7 kilos you can also get creative and use partner resisted tips I've actually done
• 14:00 - 14:30 this a few times when traveling with my girlfriend or with my brother or when I've met up with friends it's quite efficient as well but it's a bit difficult to know exactly how much you're lifting you might have noticed the kind of strange and awesome looking rings I am using these are the minimalist gym rings from my recently launched brand movement made I spent a lot of time and effort designing these rings to be easier and quicker to set up to take less space in your backpack and to minimize the packing weight all without sacrificing their functionality
• 14:30 - 15:00 hundreds of people are already using in praising the minimalist gym rings I also made personally sure that all our products are sustainably sourced and ethically made you can check out all our minimalistic and sustainable training equipment on movement made.com now the next exercise is the pull-ups there's no real workout programs without pull-ups right doing them on the Rings might be slightly more difficult than on bars but not considerable making the pullup easier I recommend using rubber bands as well so you literally do the same as you
• 15:00 - 15:30 would with dips only now you want to grab it so that you have a distance that is about the distance of the Rings this will leave you a little bit more slack to put your knees in so it's not super awkward to get into it you grab it like this and you sort of jump your knee in and now you can do your assisted pull-ups on a bar you would usually wrap it around the bar uh sometimes you have bars to attach your rings to as well so you can definitely do this in this case
• 15:30 - 16:00 I actually do have an extra Anchor Point that I screw into the roof specifically for the purpose of using rubber bands but I guess most people won't have this set up when you're doing your pull-ups you can turn your rings like this up and down that's a very natural way of doing it because you stretch your forearms and your your bicep tendons the least amount when you're starting in a pronated position meaning this position and you
• 16:00 - 16:30 turn to a supered position so it's a very natural way of pulling I will give you much less stress on your tendons however you can if you want do Pure pronated or pure supinated you will notice that if you try this the pronated will be quite awkward in the top and the supinated will be quite awkward in the bottom which is why I usually recommend doing the twisting ones obviously doing a mid thing where you're having a neutral grip
• 16:30 - 17:00 also works perfectly fine I don't think the gripping matters a lot do whatever you feel is most comfortable and get strongest in your pull-ups now obviously this as well you can make more difficult by using weights or you can make it more difficult working towards the one arm pullup in this case you would simply do the same thing as we did with the body weight rows when making it more difficult you start by going to one side
• 17:00 - 17:30 where your goal is to get your chin over the main arm or hand not caring too much about the other arm because the next step would be to straighten the other arm now you can start losing fingers in the same way as we did with the one arm body weight Rose this is also when I would start working one hand at a time so three fingers two fingers and one finger and you need to build up quite a few one finger ones before or you can do a full one there is
• 17:30 - 18:00 actually a way of doing it with a rubber band as well in this case you'd wrap the rubber band around the top so that you have the two ends here and you would need to get your foot inside and between not in the middle you would have it on one side so that it doesn't hurt too much and use the opposite arm and do them like [Music] this and this actually perfectly simp stimulates the one arm pull-up using
• 18:00 - 18:30 rubber bands because it doesn't work very well to try to use the same sort of rubber band assistance as you would with regular pull-ups lastly you might even want to train your links which you can also do with the Rings not on top of the Rings but using the Rings to assist now the oneel leg squat is a great exercise so if you can do quite a few regular deep squats it's time to start working towards the one leg squat or pistol squat as it's also
• 18:30 - 19:00 called and the way to approach this would be to use the strap as assistance literally now you can also use rubber bands if you want a more consistent means of measuring your progress in this case you can adjust the Rings to use as anchor points for the rubber band now let's say we do head height rings to have a consistent means of measuring we can double the straps like this and do
• 19:00 - 19:30 our squats we could also not double them to make it more difficult and then You' move on to a smaller band when this gets easy you could even use rubber bands to make your oneel leg squat even more difficult by with your standing foot you wrap the rubber band [Music] around obviously viously you're not using rings for this but uh I just
• 19:30 - 20:00 figured I'd mention a natural way to go beyond the oneel leg squat now there's one thing missing and that's the backs side of our legs and the Rings is actually a perfect tool for this as well so you lay down fold your hands behind your head for Comfort hips up straight and bend your knees and now the further back you go the more difficult it gets here you can also use your feet to measure the difficulty so you can start with the Rings at Center Line Walking feet backwards let's say two feet
• 20:00 - 20:30 backwards which should already make it quite difficult and we also always get our butt as close to our heel as possible this is just for measuring purposes just to stay consistent we enter the position and now with our butt or glute close to our heels we can lift up our feet place them on the Rings and boom I can already feel this cramping up my hamstrings now as you keep going backwards it's going to
• 20:30 - 21:00 get more and more difficult with the same method making it easier by walking feet forwards in this case you can do one [Music] leg so there's no limit to how difficult you can make these now that we introduced all of the exercises I think it's in its place to talk a little bit about programming and how to put these exercises together how many reps you should use when you're ready for the next level and so on first ly you can put these together in a variety of ways
• 21:00 - 21:30 in order to create your workouts and your program you could put everything together into one big workout which would work perfectly especially if you only have something like 3 days a week to do your workouts in this case I would just strongly recommend to do all of these exercises every time you're working out as simple as that however if you feel like you want to up your volume meaning you want to squeeze in more training sets within a week and you want to up your game you're more intermediate or Advanced you might even want to split
• 21:30 - 22:00 it up so you can do the push exercises on one day and the pull exercises on the other day if you're at this stage you might even want to introduce some more technical exercises such as training for the back lver and the front lever so you might want to include these as well now that you have split up and do fewer exercises in a workout anyways but I will discuss these exercises in a separate tutorial let me know in the comment section if you would like to see this happening now more interestingly perhaps is how many repetitions you
• 22:00 - 22:30 should do and how many sets you should do while this is a bit individual usually doing something like three sets is enough and you can experiment by adding sets as you get stronger and more used to the exercises we get more tolerance towards volume as we get stronger and as we get more efficient in a particular movement pattern so starting out with three is a good idea then doing four five even six can sometimes be beneficial you have to measure yourself and see if you can handle this volume this is the only way you can find the perfect volume for you
• 22:30 - 23:00 I will talk more about optimizing volume also in a separate video when we're talking about repetitions for mostly anyone I usually recommend staying closer to failure not necessarily all the way to failure on every set but you should stay rather close to it and you should use an exercise that is so difficult that you can perform somewhere between three and 15 repetitions I know this is a big span usually if you stay towards the upper limit more repetitions you're focusing more on muscle building
• 23:00 - 23:30 and the fewer repetitions you're focusing more on strength but it will be harder on your joints and harder to recover from so doing a combination might even be beneficial so that you can have a higher volume with a lower risk of injury but regardless if you're doing three repetitions or 15 repetitions the last repetition should always be fairly difficult if not the last repetition you're able to do you can of course optimize your time management by doing something called a super set in this
• 23:30 - 24:00 case I would pair up a push exercise with a Pull exercise when I'm doing a full body workout so for example I would pair up a handstand push-up with a pullup progression this means that I need shorter rests between these two so I do my handstand push-ups then I do a shorter rest than I would need if my next set was also going to be a handstand push-up but instead my next set is a pull-up which is the opposing muscle groups so I need less rest perhaps a minute or so before I do my pull-ups now speaking of rest times
• 24:00 - 24:30 these are also quite individual it's also something you can build up tolerance against so you can actually practice to have shorter rests but in general I recommend people to rest as long as they need in order for their next set to be of as good quality as the previous set I usually allow something like a repetition lost for every set that's at least to me that's a fair trade-off you should be able to perform close to as many repetitions as your previous set if you can do this then you
• 24:30 - 25:00 know that you have rested long enough to get a high quality set I will make another video where I actually do this workout more sort of as a follow along so it's easier for you guys to get a sense of how such a workout would actually look like so when this workout is ready check out this video for a follow along so thank you guys so much for watching and I'll see you guys next time