i saw chris's video. his triceps looks ripped, he only had one year of training, how do u guys usually do to build such a ripped muscle like that. heavy exercise with a longer rest time and a lower rep for sets, or lighter exercise with high reps. @Chris: how do you build those ripped muscles within only 1 year
Are you making sure you're eating enough in order to grow muscles, also for definition the most important thing is a pretty low body fat percentage (not something insane like 5%, but probably ranging from 9% to 14% depending on genetics of course).
The most important part about getting ripped is indeed the nutrition, whether it be weight lifting or calisthenics, if you're eating junk food every day or something like that you won't really get the results. You must get in high quality protein, healthy carbs and fat.
Now, you shouldn't feel bad, genetics play a big part, Chris probably has a lot better genetics than most of us, but, if you see any results, and I mean ANY results, you should feel proud, I don't care if you gained 0.5 KG of muscle or 5 kilos of muscle, as long as there are results and you feel happier, healthier, and stronger than you were, you're on the good path.
The triceps plays a big role on the muscle up, do a lot of exercises that "isolate" the triceps like tiger bend push ups, tricep extensions, diamond push ups.
You also must progress to harder exercises, or as you said heavy exercises, or do more reps of that exercise, because your body kind of gets used to the exercise and your muscles become less and less affected (they still are affected but not as much), so to break your muscle tissues that they grow back stronger and bigger (here protein plays a big part, so they can grow), you must either do a heavier exercise (for example instead of pull ups, do explosive ones to get your chest over the bar), or do more reps (instead of 5 sets * 6 reps, do 5 sets * 7 reps, you get the idea).
That's all I can think of, I know this is long to read, but you'll get the muscle up, I bet it, keep going hard!
That's a great answer!
Nah, I don't eat junk foods. I run 30 km a day, I use to be a fat person before, definitely not now. But still a little bit fat around 10% I think. I rather not eat anything than eating junk food
Different factors matter. Muscle size, fat percentage, and that is depending on training, nutrition and genes :) Genes should never be an excuse but it still have something to do with it. Like, if you dont look like Schwarzenegger when he was 16, dont ever think you can get to look like him when he was 25.
Thats why you should never compare yourself too much to others. We are all different, we progress differently. For some people it takes 2 weeks to get the MU, for me it took 3-4 months and for some, maybe 2 years. Hope that could help!
- C
Well there should be no excuses at all, genetics it's just how you were 'gifted' so to speak, I was just saying that he should never feel bad because as Chris said, everyone is different. I don't have 'perfect' genetics, one of my abs is lacking symmetry, but in the end what matters is is that they are showing, for example we have the 6-pack, but others wish to have 6-pack abs.. [Not trying to laud/praise myself haha]
Yeah, instead of saying "I can't get the muscle up" say "I can't get the muscle up YET", you know, cope with it, just cope that you can't get the muscle up, but you WILL work your ass off to get that MU, no matter what it takes or how long it takes.
Great answers guys!
Right. Something to do with gift, in Chris vid he can do 2 chin ups when he start, when I start doing calisthenics I can't get the half of the half in chin up position. But I work crazy, I don't have any rest days between workouts, every time I push crazy. I wear 10kg thing and run 20km a day 10k morning 10k evening. It takes longer time for me