First off- 5'7" tall, 17 year old male, 114 lbs, currently doing Rings 1, a gymnastics ring training program (which is entirely upper-body) 3x a week, and plyometrics for lower body work 2x a week. (with yoga 1x a week, then one day of rest)
In my ring workouts, I've noticed that I'm not progressing, and I fear I'm getting weaker. I base this on the fact that I haven't been able to meet my previous workout's numbers in repetitions on exercises, despite having the same rest periods.
Currently my hypothesis about this is in 2 parts-
-First, the way I'm training-
I'm used to the idea that you should always go for the maximum amount of repetitions you can perform on exercises such as pull-ups, and that you should go to failure. In the past, when doing different workout regimes, I've done the max number of pullups of a certain variety, then perform as many assisted as I could following that. So for example, I'd do my max number of pullups, then my max number with a band assist, then 4-5 negatives, where I jump to the chin-above-bar position, and lower myself down, focusing on the muscles in my back for a 5 count.
I've been doing this with the ring pullups in the program I've been doing now, as well as for the inverted tuck rows, dips, and other exercises. The push/pull set-up looks like this-
Front Lever Progression- 60s or 5-6 sets total
Back Lever Progression - 60s or 5-6 sets total
Tuck Planche- 60s total
Handstands- 2 mins total
Dips with RTO(rings turned out) at top 3x 6-12 reps,
Tuck-to-tuck shoulder stands- 3x 6-12 reps
Ring pushups with RTO at top 3x 6-12 reps
Ring pike presses- 3x 6-12 reps
Jump-to-dip(sort of an assisted muscle up) 3x6-12 reps
Ring L-sits- 5x12 seconds
hanging leg raises- 3x failure
The same FL, BL, Handstand and Tuck planche skill work as listed above
Inverted tuck-rows- 4x6-8 reps
Inverted tuck-roll chin-ups 4x6-8 reps
ring chin-ups- 4x6-8 reps
L-sits- 60 seconds or 5 sets total
Ab-wheel rollouts- 3 x to failure
For the pullups, I've been doing what I described, for each set (so unassisted, then assisted with a band, then negatives). Is this too much volume to recover from, and is this why I'm not progressing?
The only other thing I can think of is that I am not eating enough- currently I'm not up to where I should be in terms of total calories, though I intend to change that (my daily average has been 2200 for the past week, after I checked yesterday by logging a day of food into Myfitnesspal)
I've been focusing on following the nutritional advice of several users who've all told me to eat more starch, fruit, and cals overall, so I have yet to see how that will work, given my goals for right now are to get stronger, and progress in the ring strength program, any muscle I gain along the way is an added bonus.
asked byJdoane (88)
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on September 19, 2013
at 01:16 PM
Volume trains muscular endurance. Weight trains strength. If your goal is to do as many pull ups as possible, you need to increase the weight, not the volume.
While your body may do equivalent amounts of work in a 5x5 or a 1x25 schema, the muscular adaptations are widely different.
First you need to identify your goal. Is your goal to do 3 sets of 10 reps? If so, work up to your goal, and then add weights.
Purchase a weight vest (I have a 15 lbs weight vest with 20 carabiners where I can add a 2.5-5lb plate for a maximum weight of 115 lbs)
on September 18, 2013
at 08:46 PM
I'm going to chime in, too: you're likely overtraining. Most everyone else so far has sensible answers, and I'll add a few points.
Your daily routine seems pretty good, but if I were to take it up, I'd likely only train each routine one day a week in my program, and go somewhat lighter on any other compound movements that involve related muscle groups the rest of the week. I like the idea of pullup work that degrades down from full, to assisted, to eccentric failure. Also, I might go whole hog and do all my back work on one day - adding in shrugs, dumbbell pull overs, and bent-over rows, too but then I'd lay off the back for the rest of the week.
As a 17 year old male at 114lbs / 5'7'', I have to guess your BMR is probably around 1750 Calories, and your resting / maintenance amount is probably ~2200, but you have to consider recovery as well - with your activity levels, that's probably ~2600-~3000 calories a day.
Then, if you are trying to gain a modicum of mass and strength as well, I'd do it slowly and add ~200 extra calories a day, bringing the estimate up to ~2800-~3200. If you aren't trying to gain mass or want to stick at current strength levels, stick to the lower end around ~2600.
Obviously, stick to good old paleo-happy food for supplying that nutrition. :-)
It took me *a long time* to be able to do chinups until I get bored, and >10 pullups (which are always harder for me than chin). I have to give you props for attempting this routine. :-)
on September 18, 2013
at 12:05 PM
seriously overtraining. and also you most definitely need to increase your food intake, more protein, healthy fats, and carbs (post workout with yam/sweet potatoes are best). And take that down to once a week for now because of the volume you do in one workout, and do 30-60min walks on most days just to keep yourself active and let your upper body rest.
You may even want to just stop completely and do some strength/mass gain weight training for a couple weeks to increase your weight, because you're really underweight. I'm 5'11, and i weigh about 185-190 with ~10% body fat and I haven't worked out in a couple months... so if i wanted muscle mass i'd be probably about 200lb. you should be around 135-140 at least i'd say, even if you're ectomorphic (super thin body type). Let us know what you do. Good luck!
on September 18, 2013
at 02:25 AM
Agree with Travis, you're probably over-training. Hand-in-hand with that is under-eating. 114 lbs, 5'7 is underweight, you need to eat more (30-50% more) to put on mass and gain strength.
on September 17, 2013
at 04:23 PM
I think your frequency is much too high. Personally, I would do your upper and lower workout 1x per week. Also, ensure that you're getting as much sleep as possible, as it probably has more to do with the overall area under the curve of testosterone than anything else.