The Best Full Body Rings Workout

Summary

Highlights

• Dips are more effective than push-ups for upper body gains because they work the chest and triceps harder. 💥
• Chin-ups, especially with rings, help build bigger biceps without joint pain. 👍
• Ring push-ups provide a better range of motion and are highly effective for chest muscle growth. 🏆
• Inverted rows enhance back muscle size and strength without overloading the spine. 🚀
• Hanging knee raises with a dumbbell are excellent for ab growth and defining a six-pack. 🍫

Key Takeaways

• Dips are the king of upper body exercises, providing explosive growth for chest and triceps! 💪
• Chin-ups on rings are your go-to for massive biceps without the elbow pain. 🤩
• Ring push-ups increase chest soreness, a good sign for muscle growth. 🎯
• Hanging knee raises target abs effectively, especially with resistance! 🏋️‍♂️
• Finish strong with ring pistol squats for balanced leg strength. 🦵

Overview

Chapters

• 00:00 - 00:30: Introduction to Full Body Rings Workout The chapter introduces the concept of using rings for a full-body calisthenics workout to effectively build upper and lower body muscles. It emphasizes the importance of dips as a starting exercise due to their efficacy in muscle growth, specifically targeting the chest and triceps. The chapter notes that dips are more challenging than push-ups because they require lifting the entire body weight, unlike push-ups, which involve approximately 70% of body weight. Additionally, it mentions that core fatigue is not a limiting factor in dips, meaning you won't fail due to tired abs.
• 00:30 - 01:00: Benefits of Dips for Upper Body Dips are highlighted as a superior exercise for upper body strength compared to push-ups. While high rep sets of push-ups may cause the lower back to give out before the chest, dips allow one to focus entirely on the upper body muscles, particularly the chest and triceps. This exercise facilitates significant muscle gains as it allows for maximal muscle engagement. The transcript suggests that dips are highly beneficial for those who have advanced beyond bodyweight exercises, as they support the addition of weights and enable extensive progressive overload. Moreover, performing dips is linked to improved performance in other exercises, such as the overhead press. Overall, dips offer considerable potential for enhancing upper body strength and are recommended for long-term progress.
• 01:00 - 01:30: Technique and Variations of Dips The chapter discusses the technique and variations of performing dips, an exercise that can enhance calisthenics and improve strength. It provides guidance on how to correctly execute dips by lowering down to about 90 degrees and turning the rings out at the top to maintain consistency. The transcript suggests that going deeper can be better, as it enhances muscle stretch and contributes to hypertrophy, thus improving strength and control.
• 02:00 - 02:30: Chin-Ups vs Pull-Ups with Rings The chapter discusses the technique and considerations for performing chin-ups and pull-ups using rings. It highlights the importance of strap length, explaining that shorter straps make the exercise easier due to less instability, while longer straps increase difficulty. It also mentions how elbow positioning can affect muscle engagement during dips, with flared elbows focusing more on the chest and tucked elbows targeting the triceps. The chapter emphasizes the significance of tracking your exercise metrics to effectively manage and adjust intensity, sets, and reps over time for improved performance.
• 03:00 - 03:30: The Chin-Up Technique The chapter titled 'The Chin-Up Technique' emphasizes the benefits of using rings over bars when doing chin-ups. It states that rings allow for free rotation, reducing the risk of joint and tendon pain typically associated with bar chin-ups. This makes rings a smarter option for injury prevention, enabling consistent growth of big biceps and back muscles.
• 04:00 - 04:30: Ring Push-Ups The chapter titled 'Ring Push-Ups' discusses the benefits of chin-ups, especially in the context of training biceps. It emphasizes the importance of incorporating chin-ups as a primary compound exercise in weekly arm workouts, highlighting their effectiveness in managing body weight, inducing stress and fatigue, and promoting bicep growth. Additionally, chin-ups are presented as a scalable exercise with significant potential for long-term progression, given the biceps' role as one of the primary mover muscles in this exercise.
• 05:30 - 06:00: Inverted Rows for Back Development The chapter discusses the effectiveness of inverted rows, particularly chin-ups, in developing the back and biceps. It emphasizes how performing chin-ups with a supernat grip, where the palms face towards you, engages more biceps than a pronated pull-up. The text explains that as one increases the weight they can lift while doing chin-ups, the size of their biceps and upper back muscles can increase significantly. This vertical pulling technique, especially with elbows tucked close to the body, is highlighted as beneficial for targeting the mid-back and adding thickness to the upper back.
• 08:00 - 08:30: Core Strength with Hanging Knee Raises The chapter on 'Core Strength with Hanging Knee Raises' focuses on developing strong rotator cuff muscles and the surrounding scapula area. The key technique described involves maintaining a dead hang with elbows straight and then performing a chin-up until the elbows are fully flexed. The objective is to reach as high as possible, whether that means getting the chin above the rings or the chest to the rings. As fatigue sets in, it's normal for the height of each chin-up to decrease. The chapter emphasizes the importance of training within the range of motion and includes a tip to perform chin-ups explosively for better results.
• 10:00 - 10:30: Building Strong Legs: Ring Pistol Squats This chapter focuses on the benefits and techniques of using ring pistol squats for leg strength. It emphasizes the importance of controlling the eccentric phase of the movement to recruit high threshold motor units for muscle growth. It also explains how ring push-ups surpass traditional floor push-ups by offering an increased range of motion. This enhanced motion emphasizes stretching, a key factor in effective bodybuilding, and results in better chest muscle growth evidenced by post-workout soreness. Lastly, using rings provides a more natural movement that feels better on the body.
• 11:30 - 12:00: Importance of Hamstring Curls The chapter titled 'Importance of Hamstring Curls' discusses different exercise techniques, emphasizing the adaptability of exercises to individual body types, including factors such as flexibility, limb length, and strength. It contrasts with floor push-ups, which use a fixed technique. The chapter highlights the benefits of weighted ring push-ups, noting that many people outgrow bodyweight push-ups and require more challenging variations like weighted ring push-ups.
• 14:30 - 15:00: Conclusion and Workout Routine Guidelines This chapter provides guidelines on workout routines, specifically focusing on push-ups. It emphasizes the versatility of push-ups in building both strength and muscle size by adjusting the weight and repetitions. The chapter suggests using heavy weights for low repetitions to enhance strength and moderate weights for moderate repetitions to promote hypertrophy. It also advises on selecting a pushing path that aligns with your body's natural tendencies, typically within the scapular plane, highlighting that using rings can help in naturally finding the most comfortable position. The chapter underscores the longevity of push-ups as an effective exercise for lifelong fitness.

The Best Full Body Rings Workout Transcription

• 00:00 - 00:30 how to grow a bigger upper and lower body with  rings this video covers a full body Calis workout   to build muscle stick around to the end because  you're going to get the full routine including   sets reps and tips for best results dips are the  squat of your upper body you should start your   workouts with them when you're full of energy dips  are the best calisthenics exercise for growing   your chest and triceps better than push-ups some  would say dips are harder by default because   you're lifting 100% of your body weight compared  to around 70% when doing push-ups on the floor   core fatigue isn't limiting factor you never  fail a dip because your abs get tired whereas
• 00:30 - 01:00 on a high rep set of push-ups your lower back can  give out before your chest this means dips allow   you to genuinely push your upper body muscles  to their maximum skyrocketing your progress in   your chest and triceps with Cal sanks once you've  outgrown pure body weight exercise adding weights   is better with dips you can lift heavier when  doing dips and there's unlimited potential for   Progressive overload making them perfect longterm  dips give you upper body strength for free expect   your overhead pressing strength to increase when  you do dips things like the military press with
• 01:00 - 01:30 weights at the gym or handstand push-ups with  calisthenics improve as a byproduct of doing dips   technique wise we want to lower down to around  90° where our rear delt is below our elbows you're   going to lock out turning the Rings out at the top  to set that consistency for your reps if possible   deeper is always better because that increased  stretch is beneficial for hypertrophy from a   strength perspective the deeper you go with your  dips the more dominant and controlled you'll be
• 01:30 - 02:00 through that deeper range of motion with dips you  can flare or tuck your elbows when you flare it's   going to bias more of the chest if you tuck the  elbows it's going to be more triceps choose what   suits your goals and what feels most comfortable  for your body strap length determines the   difficulty a shorter strap is easier and a longer  strap is harder because of the instability it's   important that you write this down because what  gets measured gets managed and you can accurately   know your intensity so you can change your sets  and Reps over time when you're doing your dips for
• 02:00 - 02:30 reflection and progress I recommend doing chinups  instead of pull-ups when using Rings they feel   better and they're greater for arm growth most  people skip chinups because they hurt their elbows   the good news is when using Rings they rotate  freely and it's not going to cause you any joint   or tendon pain like it can happen when doing bar  chin-ups you can't grow a big back and biceps when   you're injured or dealing with aches and pains  rings are the smart option because they mitigate   injury before it happens chinups are a better  choice for building big biceps when we think
• 02:30 - 03:00 of biceps everyone defaults to the bicep curl  instead the chin up should be a primary compound   choice for its host of benefits When training  high-intensity chinups the biceps are bearing   the burden of controlling your body weight there's  tons of stress fatigue and subsequent growth I'd   consider the chin up as a primary exercise for  weekly arm volume it's scalable with plenty of   room to progress long term given the biceps  are one of the prime mover muscles in chinups
• 03:00 - 03:30 it's no surprise that they get bigger as a result  of doing heavy ass chin-ups the supernat grip with   the Palms facing towards you has been proven to  use more biceps than the pronated pull-up you know   this intuitively from training think about how  pumped and sore your biceps get after a workout of   chinups now imagine what happens when you're doing  plus 20 plus 30 or 40 plus kilo chinups chinups   will also grow your upper back muscles huge too  because of this vertical pulling technique with   the elbows tucked in close to the body it's great  for targeting the midback and adding thickness
• 03:30 - 04:00 it also is really good for hitting those rotator  cuff muscles those alien ones around your scapula   I want you to keep your chin up technique simple  from a dead hang with the elbows straight you're   going to chin up until the elbows are completely  flexed at the top should you go chin above the   Rings or chest to rings I want you to go as  high as you can manage once fatigue sets in   your height is going to drop and that's normal you  get strong at the range of motion that you train   so keep that in mind during your workout Tempo  wise with chinups I want you to be explosive on
• 04:00 - 04:30 the way up to recruit those high threshold motor  units and I want you to use control on the way   down to emphasize that Ecentric for muscle growth  ring push-ups are better than floor push-ups for a   few reasons The increased range of motion is where  the magic lies the latest science on bodybuilding   shows that an emphasis on the stretch is really  important for getting best results Rings apply   the science in practice your chest is going  to get really sore after a workout which is a   good proxy for growth once again Rings feel better  on your body because of that freedom of movement
• 04:30 - 05:00 you can use a technique that suits your body type  including your flexibility your limb lengths your   strengths it's all going to change the way your  push-up looks contrast this with floor push-ups   where your hands are fixed and your body's  forced into this rigid technique no one tells   you how to exercise not even the floor weighted  ring push-ups are such an underrated exercise   most people outgrow the body weight push-up doing  them with ease this is where weighted ring push-up
• 05:00 - 05:30 come in it's nice being able to control the  intensity of push-ups adding heavy weight   for low reps to build strength or using moderate  weights with moderate reps to build hypertrophy   this way the push-up is an next size that can last  you forever in terms of muscle size and strength   technique wise I want you to choose a pushing path  that suits your body between completely flared and   completely tucked somewhere in the scapular plane  feels good for most people you don't have to worry   because when using Rings your body is going to  naturally default to a position that it feels
• 05:30 - 06:00 safe and strong using otherwise move your scapula  during push-ups retract them together on the way   down and spread them apart into protraction at  the top unlike with the bench press where our   scapula is blocked with push-ups our scapula  is free to move so be sure to do so why ring   push-ups so challenging instability your arms are  going to be shaking around everywhere and that's   normal when doing a new exercise with practice and  time you're going to improve at your ring push-ups   they're going to get more stable and you're going  to do the exercise with control ring push-ups are
• 06:00 - 06:30 ideal as a secondary exercise in your workout  most people are stronger in horizontal pressing   with push-ups compared to Vertical pressing with  dips that's why we've ordered our exercises in   this way besides the prefatigue from dips is  going to make your push-ups more challenging   by default and also more stimulative exercise  order is really important to work out smarter   and get better results inverted rows are essential  in your workout for developing a well-rounded back   they add muscle size to your lats and increase  the thickness of the middle of your back inverted
• 06:30 - 07:00 rows increase relative strength pound-for-pound  how good you are at throwing your body around   and overcoming gravity not only are you able  to do cool stuff with your body but you also   look better as a result of inverted rows to  get the best of both worlds ever wonder why   rows are hardest at the top rows are what you  call a descending strength curve exercise this   explains why the sticking point is always  the top as you get fatigued the takeway   is this you should use full range of motion until  you hit technical failure once fatigue sets in
• 07:00 - 07:30 keep doing some stretch partials so that you're  training close to muscular failure if you stop a   set of inverted rows once you can't get that  full range of motion you're selling yourself   short from a muscular growth perspective the Bros  had it right all along you've got to grind out   those final few rows even if they're not pretty  the advantage of neutral grip rows is it targets   the brachialis the muscle that sits between  your biceps and your triceps for complete arm   Aesthetics for arms that hug the sleeves arms  that turn heads some neutral grip inverted rows
• 07:30 - 08:00 will get in some extra bicep volume ring rows just  feel good we want to choose exercises that hit our   muscles hard but don't beat up our body that's a  winning combination right there get ready for your   core strength to improve as a result of inverted  rows I'm talking mainly about the glutes and lower   back muscles when saying core in this context  this is a fancy way of saying your core control   improves you'll have better spine stability and  the ability to resist your spine from moving out
• 08:00 - 08:30 of position during exercise expect your grip  strength and forearms to improve with inverted   rows did you know that a weak grip can be limiting  your pulling performance people with a stronger   grip can do more pull-ups compared to people  with a weaker grip with increased performance   there's more muscle and strength gain so take  your grip training seriously because inverted   rows are usually trained with higher reps with an  emphasis on the Ecentric this time under tension   equals a gorilla grip inverted rows are a high  stimulus low fatigue exercise there's no axial
• 08:30 - 09:00 loading which means you can stress your muscles  without that fatigue that comes from barbell Rose   which can keep you exhausted for days you're  getting lots of local muscle stress to spark   growth without excessive fatigue to your central  nervous system it's time we work on our six-pack   abs with the hanging knee rise most people  skip their abs because they think they can't   get bigger the ABS are a muscle just like any  other if you train them progressively they can   hypertrophy just doing your compound exercise  and thinking that's enough for core strength is
• 09:00 - 09:30 a common myth you can't just do pull-ups or squats  and think that your abs are going to get bigger   and stronger we need exercises like the hanging  knee raisers to overload the ABS Muhammad Ali once   said I don't count my reps I only start counting  when it starts hurting because they're the only   ones that count wise words that we should apply  to our hanging knee raisers this is because the   ABS are quite a fatigue resistant muscle group  they need plenty of reps and plenty of effort to   train them properly you've got to get to the point  where you're barely lifting your knees at all
• 09:30 - 10:00 that's a sign of a successful hanging knee R set  I like knee Rises as a core exercise because it's   practical to progress with just a dumbbell you  can lift heavier and challenge your core without   having to do a million reps which gets pretty  boring remember you don't need fancy machines or   optimal exercises most of these are overkill for  the average person what matters is effort effort   is The Equalizer hanging knee raises are going to  work if you work I recommend using an explosive
• 10:00 - 10:30 knee raise squeezing your abs squeezing your hip  flexors and then controlling the E sentric on the   way down using your muscles as brakes the best way  to motivate yourself to work ABS is to have a low   body fat percentage I've noticed a trend in gyms  leaner people tend to do ab exercises more than   people have a high body fat percentage this is all  extra motivation to stay on top of your nutrition   so you can enjoy the fruits of your labor when you  do ab exercises hanging NE razes will increase the
• 10:30 - 11:00 size of your abs but nutrition will reveal  the six-pack catch your breath because we're   not done just yet let's finish the workout with  legs ring pistol squats are a smarter choice for   bodybuilding by holding on WE increase stability  allowing us to push our muscles to failure without   balance being a limiting factor the Rings Also  Serve to counterbalance the body keeping us   upright makes the pistol squat more effective  for growing your quads your job is to keep all   of the tension on the legs don't Rob s of gains by  helping too much with the hands pistol squats are
• 11:00 - 11:30 great for body weight workouts because they're  single leg the difficulty is doubled because   one leg is doing all the work if you're someone  who has a bigger or stronger leg some muscle a   symmetry is completely normal but pistol squats  help us reduce the differences between sites an   additional benefit of pistol squats is increased  hip stability strengthening those gluten made   muscles on the sides because your hip muscles have  to work harder during unilateral exercises this is   a benefit that you won't get from normal bilateral  squats the best sign that you're actually training
• 11:30 - 12:00 hard enough is rep speed on your last few pistol  squats you should be slowing down and struggling   to finish the squat the burn is brutal for high  rep pistol squats but by guiding the movement   with the Rings we can squeeze out those ever  important effective final few reps the hanging leg   curl is the best body weight isolation excise for  hamstrings think of these as bicep curls for your   hamstrings we're doing knee flexion at the leg  legs to blow up our hammies you're not skipping
• 12:00 - 12:30 curls on arm day don't be skipping hamstring curls  on leg day either for perfect technique keep your   hips up like the top of a hip thrust squeezing  your glutes this plank posture places the most   tension on your hamstrings where you place the  bench influences the difficulty the further away   the bench is from the Rings the more body weight  that you'll be pulling with the legs the problem   with body weight leg day is hitting that sweet  spot of intensity you don't want an exercise   that's so easy that you're doing 50 reps in order  to hit failure or something that's so hard that
• 12:30 - 13:00 you're failing after just three reps it's your job  to choose a style of hanging leg curl variation   that suits your level this is going to take some  time in experimenting in order to play around   with what variation of hamstring curl is right  for you it's simple really as long as if you're   failing within the 5 to 20ish rep range you've got  yourself an effective leg day exercise cramps in   your hamstrings are something that everyone  gets with body weight leg curls because your   hamstrings are doing both hip and knee extension  the muscle is being worked over time at the origin
• 13:00 - 13:30 and insertion the best way to overcome cramps is  just by doing the hamstring curl the struggle is   worth it for bigger and stronger legs the [ __ ]  squat is the best isolation body weight quad   exercise these are sometimes called natural leg  extensions because they mimic the movement of leg   extensions at the gym the [ __ ] Squad is the most  challenging at the Deep stretch when you're all   the way at the bottom of the squat you really want  to milk the negative as we say in bodybuilding   going slow on the way down pausing at the bottom  and then reversing this for reps squatting knees
• 13:30 - 14:00 over toes is completely safe don't worry about  this myth if you're someone with healthy knees   and are going to train smart CCE squats will  actually bulletproof your knees when done   progressively you'll get stronger at the end  range and build tissue resilience when using   just our body weight we've got to get into this  awkward position and extreme range of motion in   order to be challenged that's the whole point  don't forget to squeeze your glutes and thrust   the hips enjoy the pump and burn in your quads  when doing strict [ __ ] squats although [ __ ]
• 14:00 - 14:30 squats are probably hard enough challenge  yourself further by training at a deficit   or adding weight to a backpack when doing [ __ ]  squats and holding on to the Rings it applies the   principle you learned earlier balance isn't  a limiting factor stability is increased and   your quads are doing all the work this exercise is  getting mainstream recognition in bodybuilding for   its muscle building potential [ __ ] squats are  the perfect finisher at the end of your workout   tons of stress tons of muscle damage that deep  stretch all of this is a recipe for building
• 14:30 - 15:00 muscle and it's next size that will be in your  routine for years to come here's the complete   workout for you guys to follow I recommend 2 to  3 minutes rest between sets so that your workout   is done in around an hour straight sets are  recommended you do all the sets of one exercise   before moving on to the next you can also super  set each exercise pair if you can be bothered   adjusting the ring height every time this is an  efficient way to finish the workout sooner please
• 15:00 - 15:30 do weighted calisthenics if you need the intensity  follow this full body workout three times a week   as this is the sweet spot for work and Recovery  if you want to build musle with Calis Than My   18we Body by Rings program is for you shop Fitness  faq.com for our complete workouts see you Legends