The Bodyweight 666 is a next gen. routine based around
bodyweight progressions.
Although the program has only recently come out of the
testing phase, trial team members have all reported impressive, extremely fast,
measurable progress.
How does it work? The Bodyweight 666 is based on finely calibrated
incremental exercises. It adopts a simple and proven model of basic-sets
strength training and progressive overload, which have been proven to maximize
strength and muscle gains.
For those wanting to lose
weight and get fit, the Bodyweight 666 also offers an excellent solution:
the program’s emphasis on compound functional movements and development of
major muscle groups guarantees quick, visible progress. What is more, thanks to
its progressive, incremental structure, the
program works equally well for beginners and seasoned athletes alike...
A lot of the progressions are based on gymnastics progressions, but in a format which makes the program easy to follow, whether at home or at the gym.
A lot of the progressions are based on gymnastics progressions, but in a format which makes the program easy to follow, whether at home or at the gym.
Structure of a workout
The program itself is deceptively simple, though there is
a lot of subtlety in its numerous variations. Each workout takes the same
format:
-
6 sets of 6 reps of a certain number of exercises chosen among 6 bodyweight progressions
(the first set being a warm up set).
-
Once you have completed one of the exercises,
you move on to the next.
-
Each workout takes approximately one hour, with
a standard recovery period of 48 hours between workouts.
Further
progressions
Although the format stays the same (6 sets of 6 reps), the
Bodyweight 666 never gets boring: through easy, incremental steps, you progress
to gradually more and more difficult exercises; from simple door pulls, to pull
ups, to one arm pull ups for example, all with small, manageable increments
along the way.
As you make your way through the different levels, you will develop the strength to practice further progressions in the form of well-known (occasionally even unique)
bodyweight feats of strength. The program will guide and prompt you to your
first handstand, your first muscle-up, the ‘hanging dragon flag’, etc. Step-by-step
descriptions then show you how to achieve these.
The 6 progressions
|
Session format (the basics)
|
Push up progression (Push)
Pull up progression (Pull)
Squat progression (Sqt)
Dip progression (Dip)
Abs and core progressions (Abs + Plank)
Further
progressions:
Crow stand: HSt lvl 3 + Plank lvl 2
Side crow: HSt lvl 3 + Plank lvl 3
Handstand: HSt lvl 7
Dragon flag: Pull lvl 8 + Abs lvl 9 + Plank lvl 5
Hanging dragon flag (coming soon): Pull lvl 8+ Abs lvl 12 + Plank lvl
7
Muscle ups: Pull lvl 11 + Dip lvl 10
Floor L-sit: Abs lvl 11 + Push lvl 10 + Dip lvl 8
One arm pull up: Pull lvl 11
Modified flag (coming soon)
Human flag (coming soon)
|
-
Warm up
-
Each exercise consists of 6 sets of 6 reps. Take 2 or 3 min rest between each exercise.
-
The first set of each exercise is a warm up
set: go back two levels in the progression and perform that variation for 6
reps.
-
Perform each following set ‘to failure’ e.g.
push ups (6,6,5,5,4)
-
After 2 or 3 min rest, move on to the next
progression.
-
In each new workout, you should aim to improve
on the number of reps you performed previously by at least 1, eg.: push ups
(6,6,5,5,4) → push
ups (6,6,6,5,4)
-
Once you manage 6 sets of 6 reps, you are
ready to move on to the next variation in the progression.
-
Always finish with a plank (aim for 30s to
start with; when you’ve reached 1 min, move on to the next variation)
-
Cool down
|
The 6 progressions
at a glance - download (click, right click, then ‘save image as’) and print
for easy reference:
Beginner sample
routine (3 days a week):
Week 1 –
Week 4: Volume
phase – recovery periods of 1-2 min between
sets.
Day 1: pull ups, push ups, squats, abs
and core
Day 2: pull ups, handstand push ups, squats,
abs and core
Day 3: pull ups, dips, squats, abs and
core
Week 5: Transition - recovery periods
of 3 min between sets.
Day 1: pull ups, push ups, squats
Day 2: pull ups, handstand push ups, dips,
abs and core
Day 3: rest
Week 6 –
Week 9: Strength
phase –recovery periods of 3-5 min between sets
Day 1: pull ups, push ups, squats
Day 2: pull ups, handstand push ups, squats,
abs & core
Day 3: pull ups, dips, abs & core
Week 10: Transition - recovery periods
of 3 min between sets.
Day 1: pull ups, push ups, squats
Day 2: pull ups, handstand push ups, dips,
abs and core
Day 3: rest
Intermediate sample
routine (4 days a week):
Week 1 –
Week 4: Volume
phase – recovery periods of 1-2 min between
sets.
Day 1: pull ups, push ups, handstand
push ups, abs and core
Day 2: pull ups, dips, squats, abs and
core
Day 3: pull ups, push ups, handstand
push ups, abs and core
Day 4: pull ups, dips, squats, abs and
core
Week 5: Transition - recovery periods
of 3 min between sets.
Day 1: pull ups, push ups, abs and core
Day 2: handstand push ups, squats, abs
and core
Day 3: pull ups, dips, abs and core
Day 4: rest
Week 6 – Week
9: Strength
phase – recovery periods of 3-5 min between sets
Day 1: pull ups, push ups, squats
Day 2: pull ups, dips, abs and core
Day 3: handstand push ups, squats, abs and core
Day 4: push ups, pull ups, dips
Week 10: Transition - recovery periods
of 3 min between sets.
Day 1: pull ups, push ups, abs and core
Day 2: handstand push ups, squats, abs
and core
Day 3: pull ups, dips, abs and core
Day 4: rest
Bodyweight 666 workout tracker
Here's a link to a user-made google docs spreadsheet which will help you track your workouts.
Thank you to dendodge on Fitocracy for producing this document!
Frequently Asked Questions:
Here's a link to a user-made google docs spreadsheet which will help you track your workouts.
Thank you to dendodge on Fitocracy for producing this document!
Frequently Asked Questions:
-
I don’t get it... Is this free?
-
I don’t get the format. Can you provide me with
an example?
-
How do I know where to start in each
progression?
-
How long should I give myself between workouts?
-
How much should I increase my reps from one
workout to the next?
-
How do I use the Bodyweight 666 for strength and
muscle gains?
-
How do I use the Bodyweight 666 for weight loss?
-
I am stuck in between two variations, how do I
progress? How to break through plateaus?
-
I spotted an inconsistency in the program/the
next step in the progression was no challenge for me/the next step in the
progression is too hard!
-
This program places too little emphasis on the
legs!
-
I don’t have a pull up bar. What do I do?
-
I don’t have a dips station. What do I do?
- How do I log these exercises on Fitocracy?
- How do I log these exercises on Fitocracy?
-
Who designed this program anyways?
I don’t get it...
Is this free?
Yep, totally... no registration; no signing down for
anything... and guess what? It does not mean it’s inferior to commercial programs
either! In fact, quite the contrary!
I don’t get the
format. Can you provide me with an example?
Ok, let’s suppose you can normally do 15 continuous push
ups... 5x6 push ups should be a breeze for you, but we’ll start you from there
anyway... For your warm up set, go back 2 exercises in the progression: three
quarters push ups... Do six of these. Then after the indicated rest, do 5x6 standard push
ups. Take two or three minute rest, then move on to the next progression. If you can’t
quite manage 5x6, that’s fine... just log how many repetitions you’ve done for
each set (e.g. 6,6,5,5,4), and you will aim to improve on that score in your
next session by at least one repetition.
How do I know
where to start in each progression?
Give yourself an easy goal to start with... As you are
about to discover, the entire workout is quite taxing: it targets a wide
variety of muscles which it works not only concentrically, but also
eccentrically and isometrically. Some of the more advanced variations can also
place quite a bit of stress on tendons and connective tissue, and require a fair amount
of grip strength... Because you will be increasing the number of reps with each
workout, give yourself some leeway at first, for your body to adapt to this new
routine. Also, prepare yourself for some serious cases of DOMS (delayed onset
of muscle soreness) along the way...
What’s important is that you keep adding a few reps every
session or, once you’ve achieved 6 sets of 6 reps for a given variation, that
you move on to the next one: this will ensure continued strength gains.
How long should I
give myself between workouts?
Some people will only need 48 hours rest; some will need
72. In any case, I recommend you avoid repeating the workout the next day in
order to give your muscles a chance to recover and grow.
Depending on whether or not you still feel sore, you
should be able to repeat the workout after one or 2 days of recovery.
How much should I
increase my reps from one workout to the next?
The only right answer to that question is: by at least 1.
If you are able to increase your reps by more than that, give yourself a pat on
the back! However, do not exceed 6 sets of 6 reps. Once you’ve achieved that
number, stop and move onto the next variation in the progression in your next
workout.
How do I use the
Bodyweight 666 for strength and muscle gains?
In order to pack on muscle using this program (or any
other strength training program for that matter), you need to eat an average of
500 calories in excess of your daily maintenance calories. To calculate your
maintenance calories, use this calculator.
In addition, you should make sure you consume daily
between 1 and 1.5 times your body weight (in lbs) in grams of proteins. For
instance, in you weigh 180 lbs, your daily intake of proteins should fall
between 180 and 270 grams.
How do I use the
Bodyweight 666 for weight loss?
For complete newcomers to exercise, we suggest you follow
the 666 fat burner workout.
Beyond that, a simple and effective format is to
alternate the Bodyweight 666 with 35 mins of cardio.
It does not really matter which cardio exercise you pick,
as long as you do at least 35 mins of the activity.
Make sure you read my weight loss made easy
article, for no-nonsense nutritional advice.
I am stuck in
between two variations, how do I progress? How to break through plateaus?
The first thing is to go back to the last variation you’ve
completed, and make sure you are sticking to the prescribed rest between sets.
Also, read the exercise description carefully to make
sure you are completing it with good form and without cheating.
Sometimes, flexibility can be a limiting factor, for
instance on one-legged squats.
For some other exercises, subtle shifts in your body
position can force you to ‘cheat’ unintentionally... Trying to complete the
next exercise in the progression will give you a good idea of what muscles
should be engaged... try to replicate this action.
For instance, if you get stuck on eccentric dips, try to
perform the exercise a couple of times to get a feel for it. Then go back to ‘one
leg on the floor, one leg in the air dips’ and try to achieve the same muscle
action with minimal help from your pushing leg.
Once you have completed that exercise two or three times,
give the new exercise another go.
If you still don’t get the result you want, you should
then try to increase your reps to 8.
If that still doesn’t work, shoot me an email, and I will
try to assess what is preventing you from progressing.
Eventually though, you will reach a plateau. A weight
training strength program can be a good way to get through that. Also, a lot of
the exercises in the program are dependent on your power-to-weight ratio;
consider whether you are at your ideal weight, or whether you would benefit
from losing a few pounds or kilos.
I spotted an
inconsistency with the program/the next step in the progression was no
challenge for me.
Congratulations, you just skipped one step easily...
We are all different, but these steps constitute a gradual
increase for most people.
If you really do think there is an inconsistency in the
program, please leave me feedback in the comments box, at the bottom of the
progression page. I do value this type of feedback, as it helps me tweak the
progressions.
I don’t have a
pull up bar. What do I do?
Check out this post on how to do pull ups without a pullup bar.
I don’t have a
dips station. What do I do?
Check this post on how to do dips without dip bars.
How do I log these exercises on Fitocracy?
Here's a post which will help you with that: how to log the Bodyweight 666 on Fitocracy
Who designed this
program anyways?
Can you send me the training plan in better quality? The picture is to small to read anything on it clearly.
ReplyDeleteIt's not: save it to your computer by following the following steps: left click, right click, then ‘save image as'
DeleteIt only allows to save as a jpeg and the quality is terrible.
DeleteHey guys, I created my own, slightly larger version of this awesomeness.
DeleteFeel free to use: https://docs.google.com/file/d/0Bx2f-TQfHmbddjVROGZfZ3JMRjg/edit?usp=sharing
Thanks Jack! I'll link to it in the main article.
DeleteI notice that in the beginner programme in week 5 it says: Day 1: pull ups, pull ups
ReplyDeletethat can't be right, can it?
Thank you Eva for spotting that... That was a typo! Error has now been rectified.
DeleteIs it bad to be doing the dips, push-ups and handstand push-ups all three days when doing the beginner routine? Or just a sign that I should be further along?
ReplyDeleteIt is ok if you are supersetting, but it is also somewhat unbalanced, and you should aim to include an equivalent amount of pulling exercises (ideally horizontal and vertical pulls).
DeleteIf you find you can do these three 'pushing' exercises without a major case of doms, then you might want to switch to the intermediate program, or go forward a step or two in your progressions.
El Diablo:
ReplyDeleteDo you recommend all four days of the Intermediate Program be serial with no break (Mon, Tue, Wed, Thu) or would a break between of one day be fine (Mon, Tue, Thu, Fri)?
No, of course take a break! That's meant to be 4 days a week!
Deletewhen you say superset in weeks 8 and 9 in the intermediate routine does that mean do the exercises like a circuit and then rest between circuits or what?
ReplyDeleteYea, my apologies Keith: this was a remnant of the program I gave my testers, but it is actually too complicated to explain & include supersets on here. I've modified the sample programs accordingly.
DeleteAre you moving away from recommending the full 666 (all 6 exercises on the same day)?
ReplyDeleteHey Kest, it's fine to do it from time to time, but it is quite a long and taxing workout, and works more your strength-endurance than pure strength. It also puts a lot of emphasis on the triceps, to the detriment of biceps. I have now included some sample programs with both an initial volume phase, and a subsequent strength phase with longer rests between sets.
DeleteWhat about the program having too little emphasis on the legs?
ReplyDeleteI forgot that bit of the FAQ... Well, there's only that far you can go with bodyweight exercises... Weighted one leg squats, or plyo one leg squats are the way to go after that...
DeleteEl Diablo:
ReplyDeletedo you have any tips for long distance runners who are trying to get stronger/ more muscular by following this routine and/or any ways the 666 workout should be modified to fit running more accordingly?
Well, as a sub-2h25 marathon runner myself, I can say that I never bothered doing any strength training, and that I knew very few athletes who did (some of the middle distance guys do, but not many). That said, this is no reason not to follow this routine if you are aiming to build strength in addition to your running. However, you'll find the sessions might take quite a bit out of you... I would probably limit myself to a max. of 2 sessions a week if it were me. The squat progression, and the abs progression will benefit your running directly (I wished I'd known about one legged squats when I was running, it most definitely would have helped me to focus on them). The rest is just a bonus... The main problem you're going to encounter, is that if you want to pack on muscle with this routine, you should probably eat at least 500 calories above your normal maintenance calories. Consequently, you will be putting weight on, which will have a detrimental effect on your running... Any upper body work will almost certainly hinder you, though the squats and abs can actually be quite beneficial (and if you're a cross-country runner/ mountain-fell runner, you should definitely do them!). Hope this helps.
DeleteCan you explain what you mean when you say "eat at least 500 calories above your normal maintenance calories"?
ReplyDeleteFor someone like me who is trying to slim down a little bit as well as build muscle, should I consume that many calories? Or should I eat mainly protein-rich foods?
(And by slim down, I don't mean I'm fat. But I've packed on weight around my midsection that I want to get rid of. My weight is between 175-180 and I'm 5'8.)
In all likelihood, you eat enough calories through your diet already... You only need around 2g of protein per kg of bodywight per day... the rest is not absorbed by the body. Slimming down and building muscles at the same time are generally considered incompatible, though some people do report very good results using leangains. Google it, it might actually be what you're looking for.
DeleteHi!
ReplyDeleteI'd like to start this routine but wondered how the 10 week plans above are meant. So I'd start with the beginner plan, then after 10 weeks move to intermediate and and then start intermediate again from week 1 and repeat from there oder do something else? Hope you can help me.
And very great website! Looking especially forward to the pull up and push up progression as I can't even do one proper one of those exercises.
Yea, stick with the beginner routine for at least 10 weeks. After that, if you feel you can cope with 4 sessions a week move on to the intermediate. Otherwise, repeat the beginner programme, simply carrying on with the progressions.
DeleteHello-
ReplyDeleteJust finished 2 full progressions and I'm not sure what to do from there.
What do you recommend doing after you are done? So far I'm sticking with 6 reps and trying to get further in other progressions.
Thanks.
Depends which progressions you have finished really...
DeleteI finished Pull ups a week ago, and just finished Abs and Core this week.
DeletePull ups:start working towards one arm pul ups. http://www.fitness666.com/2012/11/one-arm-pull-up.html
DeleteAbs and core: dragon flags ( http://www.fitness666.com/2012/11/dragon-flag.html )
Floor L-sits ( http://www.fitness666.com/2012/11/floor-l-sits.html ), and front and back levers, for which I have no description yet.
Inspired by Convict Conditioning. *thumbs up*
ReplyDeleteInspired by gymnastics progressions actually. Too many things wrong with Convict Conditioning for it to be trully useful...
DeleteI just have to say how amazing this program is, and how well it works. I've been doing this for 2 months now and it has been a complete transformation.
ReplyDeleteThank you so much.
Hey man, I was wondering what you think is wrong with Convict Conditioning. I used it for a while and I think some things are wrong with it too but I'm really no expert, so I'm wondering what you might have to say about it. Thanks!
ReplyDeleteThe suggested reps are weird... he has you working for endurance rather than for strength. I'm not a fan of the bridges (but maybe that's me, some people cope with them well, some don't). Some of the progressions could do with a few extra steps, and finally, some exercises are out of the freaking moon: to my knowledge, nobody has ever been able to do a one arm handstand push up (there have been rumours, but undocumented). Some of the advice is also dubious (i.e. 'packing' the shoulders with pull ups, which is more likely to get you injured than a deadhand). It's ok as a program if you are aware of these limitations, but I would personally totally ignore the suggested reps.
Deletehey im at one arm inclined push ups and one leg half squat. not sure if i must do 6 sets on each side .
ReplyDeleteYep, 6 sets on each side.
ReplyDeleteAre you supposed to do the planks for 1 minute 6 times? Or just 1 minute for that day?
ReplyDeleteAlso, when you say to move on to the next progression after doing 6x6, do you mean doing the next version of a specific exercise the next time you're scheduled to do it, or do you mean moving on to the next part of that exercise on the spot? Thanks
Plank is just done for 1 min that day.
DeleteAnd yes, I mean do the next variation of this specific exercise the next time you're working out.
Thanks!
DeleteHello. Your workout system seems very smart. But i cant understand how to use the programme. Maybe of my bad English. I would appreciate it if you could explain me how one week "works".
ReplyDeleteJust look at the sample beginner routine.
DeleteIs there a Bodyweight 666 (gym version)?
ReplyDeleteAfraid there isn't at the moment,sorry...
DeleteHello!
ReplyDeleteI have two questions:
1. Regarding the intermediate program, it says 4 days a week, but how does this work with the 48h pause between workouts? would something like Tuesday/Thursday/Saturday/Sunday be okay or should I always leave a rest day between workout days? (And thus have an 8-day week)
2. Regarding fat loss: I am currently doing the beginner routine (3 days a week) and follow the nutritional advice (500cal over maintenance). Would it be wise to occasionally use the 666 fatburner programme as a form of "cutting"? I´m asking because my body fat has been going up in the last 7 weeks (along with my strength of course)..
Cheers,
Harald
1. As long as you feel you have recovered enough to do another session/ your body is not sore, you do not necessarily have to stick to 48 hours between workouts. Other wise, by all means, work on the basis of an 8 days week.
Delete2. No need to switch to the fatburner programme when cutting really... just run a 500 calories deficit, below maintenance, and carry on with the programme.
Thanks for the quick reply!
DeleteI´ll try to make a 7-day routine work then, it was okay with the YAYOG programme as well. I just thought the 48 hours were mandatory. :-)
As for the fatburner, that´s good news as well, I don´t actually like cardio that much ;-)
Perform each following set ‘to failure’ e.g. push ups (6,6,5,5,4)...
ReplyDeleteSo, I should do one set of reps until I can't do any more, rest a few minutes, and then another set of reps until I can't do any more, for six sets? Am I reading that right?
After 2 or 3 min rest, move on to the next progression.
Do you mean move on to the next exercise?
Thanks, though. This is great site.
yes, you've got it right.
DeleteHello, I am currently on the Stronglifts 5x5 program but I feel like it would be awesome to do these gymnastic progressions and I also think that the lean body of a gymnast is much cooler than a bulky powerlifter. But still I like my workout, I feel like I get a lot out of it. How do you integrate this program with barbell training?
ReplyDeleteThere is no reason why you couldn't follow both programmes simultaneously. You could do 2 sessions of stronglifts a week, and one of gymnastic progressions. Or alternate one stronglifts session with a bodyweight progressions session. Whatever rocks your boat really... The only thing I would avoid is mixing and matching in the same session.
DeleteHi, thank you so much for making this program available! I've been doing it for a month and love it so far. This is a truly great site!
ReplyDeleteVery, very nice progressions and the routine as a whole!
ReplyDeleteWhat about the so called 'cadence' - how to objectively do each repetition so that it is more or less the same each time I do it?
Is there some rule like the '2 sec down - 1 sec hold - 2 sec up' like in Convict Conditioning? Is it a good idea to use, for instance, a metronome to help with the cadence?
I'm answering to myself - I've read in the comment from the progressions articles that 2 to 3 sec down movement is best.
DeleteHi El Diablo,
ReplyDeleteJust discovered your site this morning. I'm going to give your workout progressions a try. Thanks a lot for making this available
Hello, thank you for such a great plan. I do have a few questions on rest time and tempo.
ReplyDeleteIf a am reading correctly, are you suggesting 6 push ups, 1 min rest, 6 push ups until 6 sets completed, then 2-3 min rest, next exercise?
Does it help to do less/more than a minute between sets if possible?
Also, do you have a suggested tempo to follow? (CC recommends 2 sec down, 1 sec hold, 2 sec up for push ups for example)
Thanks again.
The tempo suggested by CC is fine (though I would suggest maybe 3s down rather than 2).
DeleteThe rest you take between sets depends on what you are trying to achieve: if you are working purely for strength gains, you should probably take 3 mins rest between sets. For hypertrophy and strength-endurance, bring that down to one minute.
Hi, are there any plans to publish the bodyweight 666 progressions and concepts in book form?
ReplyDeleteI noticed you live in Wales. I feel the UK is crying out for such a book. I'd certainly buy it.
I've read books like Convict Conditioning and You Are Your Own Gym, but your system seems to make more sense to me. I have a problem seeing past the obvious marketing gimmicks of books like CC too.
All the best.
I am planning on starting the intermediate program. I have limited time for workouts some days, Is there any issue with preforming the program with super sets or giant sets to speed up the workout and cut down on rest time? If so for the two main variations what would be the best exercises to put together?
ReplyDeleteVariation 2: pull ups, push ups, handstand push ups, abs and core
Variation 2: pull ups, dips, squats, abs and core
If you are going to do supersets, pair pushing and pulling exercises together.
Deletewhat about doing all the exercises in a circuit and just repeating the circuit 6 times without rest? You are still getting the rest in between dong the single exercises, but you are still cutting down on rest time
DeleteYou can do that of course, but you will not see optimal strength gains. It will mean you are working in the strength-endurance zone, rather than in the strength zone. Your progress will be limited much sooner.
DeleteHi
ReplyDeleteThanks for doing this,its brilliant!
I have 2 questions
1 Can I do all exercises at one day 3-4 times per week?
2 Can I achieve 10 reps indeed 6 ? My goal is strength and size with lean body:) I'm 36 old:)
Thanks for advance and sorry for my English. I'm from Poland.
1. I would advice against doing all exercises in one session: you will create some muscle imbalances, as there are far more pushing exercises in the routine than there are pulling ones. Instead, do the intermediate routine listed on this page.
Delete2. If your goal is hypertrophy (strength and size), then follow a range of 8 to 12 repetitions, so yes, 10 is good.
Thanks!
DeleteOne more question beacuse I'm confused...
When I do 6x6 ,what if I can do more reps than 6 in first set? I should stop at 6? or go to failure?
And if I want to achieve 10 reps should I do less sets?
Thanks!
If you can do more than 6 in the first set, stop at 6. If you want to improve your strength, there is no point of going to 10... If you can do 6x10 reps, and you're working for strength rather than strength-endurance, then you should increase the difficulty of the exercise (move on to the next exercise in the progression).
DeleteThank You!!
DeleteI understand that 6 reps range is good for strength, but it gives me some size too?
If hypertrophy is what you want, just do 3 sets, in a range of 8-12
DeleteI would like hypertrophy and strength:)
DeleteHi,
ReplyDeleteA question about delayed onset muscle soreness:
Is it good or bad? - specifically: if you have been working out for a few weeks/months and no longer get sore does that mean I am no longer working the muscles efectively, or I have just adjusted to working out...
sort of thinking along the no pain no gain lines....
The whole relation between doms and muscle growth is not fully understood. However, current research suggests that doms is more a result of damage done to connective tissue during the eccentric part of exercise, rather than damage to the muscle fibers themselves. Thus, the absence of doms is not necessarily an indicator that muscle growth cannot take place. There is indeed an adaptation process that occurs, which means you are less likely to experience doms after regularly exercising for a few weeks/months. As long as you keep progressing/lifting heavier/increasing your reps, your muscles are still growing.
DeleteThis program seems great! I know this question has been asked before, but I just want to make sure I'm doing things right.
ReplyDeleteSo for example, this is what the workout would look like?
6 pushups, rest, 6 pushups, rest, 6 pushups, rest, 6 pushups, rest, 6 pushups, rest, 6 pushups, longer rest
and then
6 pullups, rest,6 pullups, rest, 6 pullups, rest, 6 pullups, rest, 6 pullups, longer rest
and then
6 squats, rest, 6 squats, rest, 6 squats, rest, 6 squats, rest,6 squats, rest, 6 squats, longer rest, etc.
OR IS IT
6 pushups, rest, 6 pullups, rest, 6 squats, longer rest (x6)
Cheers,
Ryan
** Sorry 6 pushups, 6 pullups, 6 squats, longer rest (x6)
DeleteThe first option
DeleteAwesome, thanks man!!!
DeleteI do it very early in the morning without eating, but sometimes I feel tired very fast. Should I eat something before doing it, or it will be the same?
ReplyDeleteI don't know... individual responses to this vary, and your best bet is to try it for yourself.
DeletePhysiologically though, unless you have depleted your reserves of glycogen (carbs), eating before you work out should not make a massive difference.
My right arm is much stronger than the left one, and I feel that at the end the movement starts to become a little assymetrical. Will it disappear with time or there is something I should do now?
ReplyDeleteit will disappear over time... Just make sure you start any unilateral movement with your weaker arm first, and don't be tempted to do more reps with your stronger arm than you managed with your weaker one... This will even things out.
DeleteI noticed you have inverted rows as early progressions and pull ups for the rest. I'm curious if it would work or make sense to have inverted rows continue to maybe one arm rows. I'm thinking something like keeping the early progressions the same but having it turn into two separate paths after the 4th progression. That way the person would continue to develop horizontal pulling along with vertical pulling. Does that make sense or would it be too much?
ReplyDeleteNo, it makes perfect sense... I am in fact working on a new programme and progressions which follows these same principles.
DeleteSounds good.
DeleteEl Diablo when do you think the new program and progressions will be ready because I had a thought similar to y4rivera and I had been wondering why you have 1 pull exercise and 3 push it seems slightly imbalanced. Also will you be making planche, planche push up, front lever, and front lever row tutorials I was wondering because I have wanted to be able to do planche push ups since I saw them in a parkour vid and I saw you log a front lever row progression on fito and looked it up and now want to do those as well.
DeleteThe new programme will be finished this summer. It will include front lever and front lever rows, but no planche so far, which is very much an advanced progression, and will be dealt with later this year.
DeleteSOUNDS AWESOME can't wait!!! Any chance it will be done in early summer? What month were you expecting it to be done? Just curious because it sounds awesome and I wanted to get my strength and fat loss goals by preferable early july but if not then early august at the latest so I have some time to enjoy them before the annoyingly long and cold winters here set in.
DeleteShould be finished early August...
DeleteHi El Diablo,
ReplyDeleteI really enjoyed your site and workout plan. However, do you think that it is too push-focused (pushups, dips, handstand pushups) and not enough pulls (pullups)? Also, there are only 1 exercise for the legs and 1 for the core (hanging leg raises), will that be enough to construct a balanced workout plan? (In CC, the guy has bridges which works the lower back, too)
If you look at the sample training programmes, you'll notice that you don't do all the progressions in the same session. These programmes are balanced.
DeleteAs for bridges, my own personal feeling is that they're a bit useless, but to each their own.
After finishing the FatBurner666, should I progress to the intermediate routine from this page, or should I pit myself against the beginner scheme? I'm at level 6/7 in all progressions except dips (I've damaged quite a lot of furniture trying to do them, so it's not that I'm not trying ;-) ).
ReplyDeleteI'd say go for the beginner programme so far, then move on to intermediate... It's going to get harder to make progress though, so be patient with it.
DeleteIf you're still enjoying it, you should seriously consider getting yourself a pull up bar and some dip bars not to totally wreck your furniture.
Thanks for the reply. I'm going to go buy a dip station after my next paycheck then.
DeleteJust so you know, I've lost a hefty 8% body fat doing FB666 and eating paleo. Wen't from 25% to 17%. That's about 2 pounds a week in my case, though my actual weight didn't fall by that much (about 10 pounds) which means I've put on a bit of muscle. Now that's some measurable progress! I'm really grateful!
Could you comment on the set differences between your routine and that in Convict Conditioning. The reps per set are much larger in CC and Coach Wade repeatedly enforces not working to failure. Thanks.
ReplyDeleteThe CC routine is primarily focused on endurance, and strength-endurance (hence the advice not to go to failure everytime), whereas the one on these pages is almost entirely focused on strength. Different horses for different courses.
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