Of course, I am going to use what I have found in terms of research and apply it to the world of calisthenics.

One of the best places to start is to first look at the two two terms and their respective definitions: reps and sets.

“Reps” is short for repetitions. A repetition is the number of times you actually perform an exercise or movement.

For example, if you do 10 push ups, than you have done 10 repetitions of push ups.

“Sets” are the total number of repetitions you do for an exercise or movement.

For example, if you do 10 push ups, than you have done 1 set of 10 repetitions.

Now that you understand to some degree what a “rep” and “set” are, the more important question becomes what is the right mix of reps and sets and rest between sets?

There is no one size fits all when it comes to how many sets and reps. It really depends on your fitness goals, objectives and skill level.

A good understanding of muscle hypertrophy is also an essentially component that sometimes gets overlooked.

Muscle hypertrophy is essentially the ability to grow muscle skeletal muscle.

There are three types of muscle:

1) Skeletal muscle
2) Smooth muscle
3) Cardiac muscle

Lets go over each briefly.

Skeletal muscle are those which attach to bones and have the main function of contracting to facilitate movement of our skeletons. They are the striations that you see on a bodybuilder or someone in great shape. 1

Smooth muscle is also sometimes known as Involuntary muscle due to our inability to control its movements, or Unstriated as it does not have the stripy appearance of Skeletal muscle. Smooth muscle is found in the walls of hollow organs such as the Stomach, Oesophagus, Bronchi and in the walls of blood vessels.2

Cardiac (Heart) muscle is found solely in the walls of the heart. It has similarities with skeletal muscles in that it is striated and with smooth muscles in that its contractions are not under conscious control.3

The Skeletal muscle is what I will be focusing on as I discuss muscle hypertrophy.

There are two types of muscle hypertrophy:  myofibrillar or functional hypertrophy and sarcoplasmic or non-functional hypertrophy.

Think of functional hypertrophy as strength and non-functional hypertrophy as growth.  This is, of course, a gross over-generalization and in no way am I saying that bodybuilders are not strong as well, nor am I saying that the “strongmen” out there don’t grow in size and muscle.

It’s just a way to wrap your head around these two concepts as it pertains to your overall fitness goals.

The amount of reps and sets really depends on what you are trying to accomplish.

In order for the muscle to grow you have to shock it, you have to do something out of the norm, to induce any type of growth. That also goes without saying when it comes to any other area of your life.

If you just go through the motions, and you don’t focus on the actual movements, and you are not pushing yourself to the limits and beyond, you will not see progress.

No matter what rep and set combo you are doing.

I learned this from the P90X founder, Tony Horton:

1. Variety: Mixing it up, changing the routine, to shock the body, this is also called muscle confusion. Muscle strength, endurance and growth are the results of confusing the body.

2. Consistency: A constant routine is also a pillar to muscle growth and strength because it sends a signal to the body to be in a prepared ready state for activity.

3. Intensity: Your workouts need to be intense, otherwise there is no reason to be working out. It”s called working out for a reason, it’s not called going thru the motions. You need to give 100% effort. Or as Arnold Schwarzenegger likes to call it, “Being in the zone. Do it and go all at it.”

 If you want to grow in size than more reps lower rest periods, however if strength is what you are after than you want to lower your reps and you increase your rest periods:

Desired Outcome	Growth Vs Strength	Reps Per Set	Rest Time
Explosive Power	Strength	4-7 Reps	3+ Minutes
Peak Strength (Myofibrillar Hypertrophy/Functional)	Strength	1-3 Reps	5+ Minutes
Strength (Myofibrillar Hypertrophy/Functional)	Strength	4-6 Reps	2-3 Minutes
Hypertrophy (Sarcoplasmic/Non-Functional)	Growth	8-12 Reps	60-90 Seconds
Muscle Endurance (Sarcoplasmic/Non-Functional)	Growth	12-20+ Reps	30-60 Seconds

There are four additional items that I would like to address when it comes to reps and sets, granted these were popularized in traditional bodybuilding but can be easily applied to calisthenics:

1. Drop sets/Pyramids sets: A drop set is the simple technique where you perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions with the reduced poundage. Increasing the reps/weights is called pyramid sets. (4)

2. Super sets: A super-set is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each super-set is complete, then rest for one and a half to two minutes or more to recover. (5)

3. Training splits: Split system training is a system of weight training that divides training sessions by body regions — usually upper and lower body training. (6)

4. Volume: This is the amount of exercise you do, “high volume” training means that you are doing:

• How much volume is being done per muscle group/body part both per workout AND per week.
• How much volume is being done per exercise.
• How much total volume is being done per workout.
• How much total volume is being done per week. (7)

Incorporating any or all four of these methods into your workout routine can make a dramatic difference.

For example, I am focused on the total number of repetitions (volume) I do per workout session, breaking up my workouts into certain muscle groups (training splits) by doing Legs and Back one day, Shoulders/Arms another day. While I workout, I am doing 2-3 exercises per muscles group, for example 10 parallel bar dips, 10 diamond push ups, and  10 overhead extensions (super sets) and then resting, than I increase the rep count to 11 until I get to 20 reps per exercise (pyramid sets).

As I mentioned before you need to mix it up every single time you workout, because you want to shock the body into growing. It’s all about hard work. If it was easy, everyone would be in fantastic shape, and we both know that is not the case, especially in the states, with 70% of the population being overweight.

In conclusion, how you choose to plan your reps and sets can make the difference between excellence and mediocrity. You need to have a goal, something to aspire to, otherwise, you are just like a ship without a rudder. You have to have a clear direction, an outcome, a purpose.

Once you have the goal, now you just mix and manage with the reps and sets to get you to your goal. It’s not easy, but it’s definitely not boring either. Its hard work, but in the end, the result is to be the best version of you, you can be.

References

(1) http://www.teachpe.com/anatomy/types_of_muscle.php
(2) http://www.teachpe.com/anatomy/types_of_muscle.php
(3)  http://www.teachpe.com/anatomy/types_of_muscle.php
(4) http://www.bodybuilding.com/fun/dropsets.htm
(5) http://www.mensfitness.com/training/build-muscle/supersize-your-workout-with-supersets
(6) http://weighttraining.about.com/od/glossary/g/split.htm
(7) http://www.aworkoutroutine.com/weight-training-volume/

This post is really for my own selfish needs, as I want to increase my strength and endurance with pull ups. One of the main muscle groups required for stronger pulling range of motions are the shoulders, thereby I searched far and wide for some useful information and video tutorials that would help me to strengthen my shoulders.

Shoulders 101

According to Wikipedia; “The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons.

The shoulder can abduct, rotate, be raised in front of and behind the torso and move through a full 360° in the sagittal plane. ”

Because the shoulder joint provides for a wide range of motion, it is extremely complex combining maximum mobility, and at the same time very vulnerable far more prone to dislocation and injury than other joints.

The movements of the shoulder joints are controlled by the deltoids, which there are three muscles the front (anterior), side (middle) and rear (posterior) deltoids, or delts. These muscles, working individually and in combination especially in calisthenics, for lifting, pushing and pulling.

For a more in depth view of the anatomy of the shoulder and it’s inner workings, check out this great video by Randale Sechrest  (Time:6:52 minutes)

Shoulder Workouts – Video Tutorials

Here is a great video tutorial by Brendan Meyers. He offers fantastic advice and suggestions on bodyweight exercises and I have personally learned a ton from him.

Here is the workout:

12 Assisted Handstand Push Ups – 3 Sets – 1 Minute Rest
6 Dipping Push Ups – 3 Sets – 1 Minute Rest

Rest 2 Minutes

8 Tuck Planche Push Ups (For Beginners: Isometric Hold)- 2 Sets – 30 Second Rest
6 Planche Push Ups – 2 Sets – 30 Second Rest

Rest 2 Minutes

8 Second Pulsating Delt Pyramid – 4 Sets – 45 Second Rest

Rest 2 Minutes

12 Assisted Clap Handstand Push Ups – 3 Sets – 30 Second Rest

Rest 2 Minutes

5 Alternating Assisted Handstand Push Ups – 2 Sets – 45 Second Rest

Here is another fantastic shoulder workout from Corey Hall. Corey has awesome video tutorials with an approach to fitness and calisthenics that just about anyone can follow and understand.

Circuit Training – (Time: 6:28 minutes)
30 Seconds Each Exercise
Incline Shoulder Press – 30 Seconds
10 Second Rest
Resistance Band – 30 Seconds
10 Second Rest
Wall Climbers – 10-15 Reps
10 Second Rest
Half Levers – 5 Reps

30 Seconds Each Exercise
Incline Shoulder Press – 30 Seconds
10 Second Rest
Resistance Band – 30 Seconds
10 Second Rest
Wall Climbers – 10-15 Reps
10 Second Rest
Half Levers – 5 Reps

Here is another great video from Pavel “The Fortress” Rudometkin (Time: 10:29 minutes):

In conclusion, the shoulders are an essential muscle and joint to your own mobility and strength. Exercise, proper nutrition, rest and recovery are necessary. In addition, paying close attention to your body is critical, especially when it comes to the shoulders because they are more prone to joint injury.

If you suspect you have any pain or soreness, stop, rest, and if needed seek professional medical attention. The shoulders are super-important in the world of calisthenics and proper care is crucial.

Shoulder Test

Take care, as the shoulders are the primary movers for just about all pushing, pulling, and lifting you may partake in.

Many athletes can suffer from shoulder impingement there are two popular test one can do, the Hawkins Kennedy Test and the Neer Test. These are just a couple of there are many more variations of test dependent of the area and scope of the issue.

Kathleen Carr, MD demonstrates the Hawkin’s Test as part of a complete Shoulder Exam

Kathleen Carr, MD demonstrates the Neer’s Sign as part of a complete Shoulder Exam

It was a magnificent display of our own human body and the intricacies that exist within. I must admit some of the displays were quite revealing and others were just simply fascinating.

There are many displays on hand, but one in particular made an indelible impression on the way that I view the human body. It was a display that showed the cardiovascular system, central nervous system (see video below, forward to 1:44 minute) , and respiratory system.

(In the video below (run time: 9:35 minutes), famous forensic pathologist Cyril Wecht, narrates a tour of the amazing “Bodies” exhibit at the Carnegie Science Center in Pittsburgh, Pennsylvania.)

Upon first glance, it appeared to look like a circuit board of sorts with wires stemming out similar to something you would see in the roots of the plant. It was at this moment I really understood that our own bodies are electrically and energetically charged systems.

Having the incredible privilege to see it firsthand was quite breathtaking because the visual display is unquestionably the best method for demonstrating the importance of energy in our own body.

I began to notice all the different ways that energy shows up in and around us.

For example, in our own bodies we have something called a pH balance the concept of pH was first introduced by Danish chemist Søren Peder Lauritz Sørensen at the Carlsberg Laboratory in 1909.

It is unknown what the exact definition of p is. The h stands for the amount of hydrogen ions there are. The more hydrogen ions the more acid the thing being measure is. The pH scale, which measures how acidic or alkaline something is, runs from 0 to 14.

For human beings and optimum pH balance is one which is slightly more alkaline. Anything less than 7 is acidic and anything over 7 is alkaline.

There are many things that can affect pH balance such as stress, nutrition, environment, and even exercise.

The most common culprits are stress and nutrition.

In managing the daily stress of life, I wrote an article on the real benefits of meditation. This is one of the best ways to help minimize stress that we deal with on an ongoing basis.

As for nutrition, I will cover how what we eat can effect our PH balance.

When we eat foods that consists of animal products our body requires more acid to break down and digest the nutrients and as a result our body becomes more acidic.

Foods such as fruit and vegetables in general tend to move the body in a more alkaline environment. In general the majority of people are more acidic than alkaline, and a lot of it has to do with the lifestyle choices they make.

In our quest for fame and fortune we have neglected the most important thing that can actually contribute to our inner wealth and riches, our health. It doesn’t matter how rich and wealthy you are or how many cars and homes and trinkets you own.

If your health goes, that’s it you’re done. So many people are striving for to make a buck. They think that money will solve their problems. Money is just energy.

It is an agreement between two or more people to do something. That’s it. Nothing more. And yet we compromise our well-being, and eventually our health to the point where we are faced with a life or death situation.

The choices you make now, will determine the quality of life you will have in the future. And the quality of your life is in direct proportion to the level of vitality and energy you have.

We are all not created equal, I realize that, yet we all have one thing in common, 24 hours. No one on this planet has more or less time than that. We are all given 24 hours a day to with it as we wish, some prefer to use their time wisely and others may not.

“You are what you eat.”
“What you eat makes your body and your health depends on the food you eat.”

I have examined more than 300,000 people’s stomachs and intestines for 35 years and realize that our health depends largely on our dietary life. And from my experiences I would like to teach you healthy, dietary habits to help you enjoy your life!

– Hiromi Shinya, M.D.
Pioneer of the modern colonoscopic techniques

As I began to research more about the important role that pH has in the human body I began to see the similarities between conventional electricity and our own bodies.

Just like electricity has positive and negative charges or ions so to does the human body. Taking a measure of your own pH balance is something that you can easily do right now check the state of your health and well-being.

One of the popular forms for measuring one’s pH, is through one’s urine. The pH test consists of a thin strip of paper that can be easily purchased at a pharmacy or local health food store. It’s an inexpensive and simple test that you can do.

According to author Raymond Francis, in his book, Never Be Sick Again,

“You typically want to measure the pH of your first morning urine before eating. It’s a good indicator of the level of pH in yourselves and can be used to monitor future levels as you work to normalize your pH balance. Morning urine tests should range from 6.5 to 7.5. If Reagan’s fall below 6.5 your to acidic and a pH over 8.0 is a serious matter. Fatigue is often reflected in the acidic pH.”

Quick Chart of Alkaline and Acidic Foods

It is important that your daily dietary intake of food naturally acts to balance your body pH. To maintain health, the diet should consist of at least 60% alkaline forming foods and at most 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

The quick chart rates food from High Alkaline to High Acid. Following this quick reference chart is a more detailed chart of specific foods and their alkaline or acidic rating.

Let’s take a closer look at what exactly is Street Workout?

According to Wikipedia,

Street workout is a physical activity performed mostly in outdoor parks or public facilities. It is a combination of athletics, calisthenics, and sports. Street Workout is a modern name for body-weight workout in outdoor parks.

In layman’s terms, it’s Calisthenics a.k.a. body-weight training at the park or what might be called a monkey bar gym or jungle gym.

Nowadays, most metropolitan cities and even towns have some sort of outside gym.

For example, here in Spain, I live in this small town of roughly 50,000 people, and we have many great places to practice Calisthenics, outdoors.

Here is a photo:

We must first qualify “park”.

Below is a design of a typical Street Workout park.

I must say, that in truth, I am not an expert on this subject. This is just one person’s slanted perspective.

If I would to compare street workout with calisthenics the two could be considered very similar, however think of street workout as a combination of calisthenics and bar gymnastics exercises

There is even a World Cup Final held each year in a different global location.

The World Street Workout & Calisthenics Federation (WSWCF ) is the current governing body of this sport.

“WSWCF is international non-governmental non-for profit organization operating worldwide pursuant to international law. It was founded on April 08, 2011 and their main office is located in Riga, Latvia.”

To get a better understanding of what street workout is, check out this video (Time 8:06 minutes)

These guys and gals are pretty amazing and border on the incredible.

I have been a fan of street workout for some years now, and it’s great to see with each passing year, that it’s popularity continues to increase.

I would not be surprised to see it become more mainstream in the future and maybe even an Olympic event.

That of course might be wishful thinking on my part.

But certainly Street Workout is becoming a mainstay in the world of health and fitness.

Why & What is it?

Bodyweight exercises are good old fashioned Calisthenics.

Essentially, bodyweight exercises is using your own body weight to do strength training without the use of any equipment.

Many ask, so what is the difference between Calisthenics and bodyweight training?

The answer, there is none.

They are one in the same.

It’s like asking what is the difference between H2O and water?

The names may be different but they are synonymous.

Just in case you don’t trust me, let’s do a quick search and see what we find and compare the two.

Source: Wikipedia

Bodyweight exercises are strength training exercises that do not require free weights; the practitioner’s own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common body weight exercises.

Calisthenics are a form of exercise consisting of a variety of exercises, often rhythmical movements, generally without using equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one’s body weight for resistance.

Sounds relatively similar.

But let’s take a look at the list of common exercises. I want to preface first by saying that in Wikipedia, its lists 22 exercises for body weight training and 11 for Calisthenics. The difference in quantity exercises listed on their website is not a reflection that certain movements only exist in one and not the other. That is a logical fallacy.

What can we determine from this comparison matrix?

That, for the most part, the same freaking movements exist in both, notwithstanding the quantity, which could have more to do, with someone was just dang lazy when it came to listing common exercises as it pertains to those in Calisthenics.

In conclusion, body weight exercises/training and Calisthenics are virtually the same thing, they are synonyms for strength training using your own body weight and no or very little equipment.