BackToBasicsFitness

This is Pip she has only been falling asleep lately when one of us holds her hand! She is precious. Thanks for watching more videos coming soon.

Work up to completing 3-5 sets of 10 reps and watch your pushing strength go through the roof! Message me with any questions thanks and enjoy the gains!

The goal with these is 3 sets of 10 reps resting 60-90 seconds between sets. You can add sets, add weight, add reps or decrease the rest period to keep the gains coming once you reach 3 sets of 10. Message me with any questions you may have. Please like comment and subscribe and enjoy the gains!

Want to blast your back arms and core? Then give tuck L Pull-ups a try! Aim to master 3 sets of 10 reps resting 60-90 seconds between sets before moving to full L sit pull-ups. Message me for online training or for any questions you may have. Thanks for the support and enjoy the gains!

Take your pulling strength to the next level with side to side pull-ups! This variation is a great one for working towards one arm pull-ups. Shoot for 3 sets of 10 reps and enjoy the gains! Let me know if you have any questions thanks for the support.

Take your pressing strength to a whole new level with the elbow drop dip. This is a great progression for achieving the muscle up and working towards more advanced dip variations. Start off with 3 sets of AMRAP (as many reps as possible) record the total amount of reps and increase over time. Pair this exercise with explosive pull-ups to work towards a muscle up. Let me know if you have any questions and enjoy the gains!

Give these a try and watch the new gains come! You can great results doing them just once per week. Try to do 3-5 sets of atleast 2 reps per set (forward/backwards = 1 rep)

1) Increase the FREQUENCY. Example: current routine: bicep curls Monday /Friday NEW routine: Bicep curls Monday/Wednesday/Friday. You are now hitting biceps 3 times per week as opposed to 2. 2) Increase the REPETITIONS: 3X8, 3X9, 3X10 etc… 3) Increase the SETS: 3X8, 4X8, 5X8 etc… 4) Decrease the REST PERIOD: week 1: rest 90 seconds between sets, week 2: rest 85 seconds between sets, week 3: rest 80 seconds between sets etc… 5) Manipulate the TEMPO: the average rep takes 2 seconds to complete (1 second on the positive and 1 second on the negative) start by increasing the negative to 2 seconds then 3 seconds then 4 seconds. Once you are doing 3 sets of 20 for example with a 4 second negative, you can start to increase the positive portion of the rep the same way until you are doing a 4 second positive and 4 second negative. You can also add static holds at different joint angles of the repetition. Example: Bicep curls with a 2 second pause at 90 degrees for 3 sets of 10 reps. Once that becomes easy increase the pause to 3 seconds.. etc… 6) Increase the DIAMETER of the handle by adding fat grip or hand towel’s. Work towards a 2 inch diameter. 7) PAIRING EXERCISES of the same muscle group. Example: bicep curls followed immediately by chin-ups to failure for 3 sets. You can also switch it up and do chin-ups first bicep curls second. Follow these methods and you can make gains for many moons to come. Good luck and let me know if you have any questions!

The monkey bars are an excellent tool for developing grip strength and grip endurance as well as shoulder/scapular strength and mobility. These are just a few of the basic exercises that can be done. Incorporate these exercises a few times a month if possible to your routine at minimum and you will see good gains. I like to use them as a finisher but if the monkey bars are hard for you or you need to prioritize them for an upcoming event (tough mudder/spartan race or something similar) put it first in your routine. Do 2-3 sets of each exercise resting 60-90 seconds between sets.